Recent content by silver_shadow

there are some suggestions i'd like to make: i'm assuming by weightloss you mean fat loss, and you're ok with even a few extra lbs of muscle mass right? 1) diet: don't drop cals drastically. first off, make sure you're eating around 250 g of protein every day. (i'd say minimum is 200). add in...

if you were to work each muscle group 2x or even 3x per week, you wouldn't have any soreness... it's because of better conditioning to the movement. so to answer the question - yes, you will benefit! PS: 1-3 reps is low, 6-8 is on the higher side.

never use the word "tone" :p

just squat, deadlift,bench, row and curl. supplement that with food - you'll get big.

reduce the weight then - make sure you can touch the bar to your body on the way up. also - this is something which you won't see very often... do them "pendlay style" which means that you lift the bar directly off the floor each rep, effectively "deweighting" every time. keep your back parallel...

free weights is all you'll ever need. the only machine i ever use is the lat pulldown machine but you can do without that too. i also use the smith for jump shrugs, and this too isn't necessary. since you don't have a bench you could do a bit of floor presses where you press lying down on the...

yep... also add 20 rep squats to that :)

in any case the only reason we need to be lean is so that we can fit into our pants right?

maintain gut measurements - choose some place like navel for instance and measure there periodically. it's a good indicator of how lean you may be getting irrespective of where body weight is going.

typically i'd work in blocks of anywhere between 4-8 weeks. by blocks i mean alternating between a similar layout but with different rep ranges, high reps then low and so on. but i'd probably change to a different layout altogether maybe once or maximum twice a year, and that too out of...

wow AM, i still can't believe you've been able to make such a dramatic change... there must be something wrong with your bf estimate. if that really has happened though - then power to you :)

doc, as LTID mentioned, guys like cutler and coleman not only have superior genetics, they also train a lot and are very strong + tons of AAS, slin, GH etc. they need that last one to raise the bar (3" on cutler's thighs in 5 yrs like you mention).

absolutely bro, no doubt about that. low reps -> increase poundage, switch to high reps -> increase poundage, repeat is the most effective for us natty (mostly) lifters with average genetics.

if you want fiber recruitment you could do backoff sets of 8-10 reps, as well as speed training... WSB style

those are noobs, almost anything works with noobs. i'm sorry but progressive loading is the way to build muscle not super slow sets with pink dumbbells.