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I'd really advocate for sticking with the right lifts and getting the form dialed in: the weight amount really doesn't matter other than convenience of being able to walk up the 45lb olympic bar and u …

There are a few 5x5 formulas out there, the first that I'm aware of being Bill Starr's. The "madcow 5x5" variant was initially set up as modded version for body builders, with the power clean being …

If all you have is that bar, you can do three valuable lifts. Do all of them: building one part of your body up and ignoring the others will make you weak, prone to injuries, and have a funky posture. …

First off, great work on getting your nutrition squared away. The habits you've developed will put on you a lifelong trajectory of health: it's really not an overstatement to say that it's one of the …

Insulin causes fat cells to store free floating fat from the blood. Unless you have an endocrine disorder, you will become more insulin sensitive the lower your bodyfat goes. Going from 25% body fat …

It depends on the "training", like any other muscle or muscle group. Typically people are not approaching their 1RM or training their abs for strength, and as such they're not tearing down the tissu …

4 months to gain 12 pounds of lean mass, and drop 8 pounds of fat? It's possible, perhaps, but really unlikely. Like the odds of winning the lottery unlikely. Untrained, you can add ~1% of your bod …

1) Will pilates kill my gains? Because I have heard that in your rest days, you have to sit still. Otherwise, you will kill your gains. Generally on your rest days you want active rest. As such …

In general, muscles should take more load than connective tissues. Even big strong ligaments and tendons (like the Achilles) do not have the absorption and range of the calf muscle they're connected t …

You should use a real strength training program with proven results. You probably aren't eating enough calories, and probably not enough protein. Your body needs to recover. Especially if you get on …

You're right that certain rep ranges primarily cause certain types of adaptation. But that's not the end of the story. A good example of that is the legs of high level cyclists. Most of these folks ar …