(Part 2) Best products from r/Fitness

>BULKING 101: HOW TO EAT FOR MAXIMUM MUSCLE GAINS

>As you know, if you’re in the 10 to 12 percent body fat range and looking to put on muscle as quickly as possible, you want to bulk.

>Yes, you’ll gain some fat along the way, but if you do it right, it won’t be excessive, and it’ll come off easily once you’re ready to cut.

>Based on my experience working with thousands of people, the average guy on a proper bulk will gain muscle and body fat at a ratio of about 1:1 (1 pound of fat gained for every pound of muscle).

>In terms of weight gain while bulking, you want to see your weight going up at a rate of 0.5 to 1 pound per week. Any more than that, and you’ll be gaining too much fat.

>If you’re new to weightlifting, however, then you’ll probably gain 2 to 3 pounds per week for the first few weeks while your muscles fill up with water and glycogen. This doesn’t mean you’re gaining too much fat, and you should see this number settle into the 0.5 to 1-pound range within your first four to six weeks on the program.

>When you have your bulk dialed in, you should be increasing reps on your major lifts every week and weight on the bar every three to four weeks.

>CALCULATING YOUR BULKING DIET

>As you know, a proper bulking diet requires that you eat more calories than you burn every day.

>While this sounds like a great idea now, don’t be surprised if you get sick of eating “all of this food” at some point along the way. You won’t be slamming down thousands of extra calories every week like some programs would have you doing, but even slight overfeeding over time can get a little uncomfortable.

>You can also expect to hold more water than normal, as you’ll be eating a substantial amount of carbohydrate every day. This makes you look kind of “puffy.” Again, it’s just part of the “price” you have to pay for optimizing muscle growth.

>So, let’s get to the actual dietary numbers for bulking. Here’s where you start:

> 1 gram of protein per pound of body weight per day

> 2 grams of carbs per pound of body weight per day, and

> 0.4 grams of fat per pound of body weight per day.

>That’s where you start. For a 150-pound guy, it would look like this:

> 150 grams of protein per day,

> 300 grams of carbs per day, and

> 60 grams of fat per day.

>This would be about 2,340 calories per day (remember that protein and carbs contain about 4 calories per gram and fat contains about 9), which is the right place to start bulking for a 150-pound man.

>Chances are these numbers are lower than other recommendations you’ve seen on the Internet. That’s because many bulking programs out there are just overkill. They put you in a huge calorie surplus with the explanation that you have to “eat big to get big.”

>Well, while it’s true you have to eat more than you normally would to maximize muscle growth, you don’t have to eat nearly as much as some would have you believe.

>GENERAL BULKING RECOMMENDATIONS

>When I’m bulking, I try to be within 100 calories of my daily target, and I err on the high side (it’s better to be over your target than under).

>Don’t think of a bulk as a license to eat whatever you want whenever you want it, as this will inevitably lead to excessive overeating and thus excessive fat storage, which will slow down your gains in the long run.

>You can have a cheat meal every week, but keep it moderate. We’ll talk about why soon, but a high-protein, high-carbohydrate cheat meal is preferable to a high-fat one.

>I recommend eating plenty of meat while bulking because it’s particularly effective for building muscle. Generally speaking, I eat two servings of meat per day (lunch and dinner) and alternate between various types such as ground turkey, chicken, lean beef, and fish.

>ADJUSTING YOUR NUMBERS

>The numbers given in the formula above are starting points, and there’s a chance that you will need to eat more to effectively gain strength and muscle (especially if you have an ectomorphic body that is naturally skinny and lean). Part of the game is finding your body’s “sweet spots” for bulking, cutting, and maintaining.

>Fortunately, this is easy to do. Most guys will find their sweet spots to be within 10 to 15 percent of the targets they originally calculated, but some need to eat more to steadily gain weight (it’s rare for a guy to gain fat too quickly on the above recommendations and have to reduce intake).

>So, if, after seven to ten days, your weight hasn’t gone up despite pushing yourself hard in your workouts, you’re just not eating enough. Increase your daily intake by 100 calories (by adding more carbs, preferably) and reassess over the next seven to ten days. If this doesn’t result in weight gain, increase again and repeat the process until you’re gaining weight at a rate of about 0.5 to 1 pound per week.

>If you’re like most guys, here’s how it’s going to go: you’re going to start with the above formula and gain weight for the first month or two, and then you’re going to stall. You then will increase your daily intake once or twice and start gaining again. At some point, you’ll probably stall again, increase again, and start gaining again. After a bit more progress, your body fat percentage will eventually reach the 15 percent range, and you’ll have a month or so left to bulk before you cut to strip away the fat and repeat the process.

>You can reduce your calories to a maintenance level on your rest days if you want, or you can stick to your bulking numbers. The small reduction won’t make a difference in terms of overall fat storage, but some guys like to take a break from all the eating a couple of days per week.

Matthews, Michael (2014-01-05). Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Muscle, Get Lean, and Stay Healthy Series Book 1) (pp. 122-123). Oculus Publishers, Inc.. Kindle Edition.

Background: I was in a similar situation last year, albeit a bit lighter. 5'6" 175lbs, 27 years old, hadn't exercised at all since a weight training class in high school. I'm now a regular solo gym-goer ... still nowhere near being a fitness expert, but I do know some things and I did go through the "noob" phase very recently.

Diet

I can't emphasize enough the importance of good eating habits. In your current situation, losing fat is a major priority, and therefore it is absolutely essential that you adjust your eating habits accordingly. All the exercise your body can handle (at least, in its current state) can't make up for eating at a major calorie surplus every day. (Anecdote: I once lost thirty pounds in four months by maintaining a calorie deficit, and no exercise beyond walking 1mi twice a day.)

Use a TDEE calculator to find out how many calories your body is using, and multiply that number by 0.8 to find out how many you should be eating. Some say subtract 500 instead; you can experiment a bit and figure out what works for you, but the important part is to settle into a healthy and sustainable calorie deficit.

It can be a huge, gigantic, unbelievable pain in the ass to count calories, estimate calories, and deny yourself treats because they have too many calories, but ultimately none of us can escape physics: To lose weight, calories-in must be less than calories-out. It definitely gets easier with time, as what are now strange and inconvenient methods become almost instinctive processes.

Keep a special eye out for liquid calories - it's okay to have some, but make sure they're counted! Coffee with cream and sugar, juice, and alcohol are the three big issues I've seen with people who claim to be counting calories perfectly, setting a healthy deficit, and still not losing weight. It also doesn't help that getting drunk makes it really easy to eat a lot of junk food.

If you don't cook, start cooking. If you do cook, start cooking healthy things with known calorie quantities. A simple $20 kitchen scale is incredibly helpful in putting together meals to target calorie goals.

Exercise

Hiring a personal trainer was incredibly helpful for me. If you can afford it, do it. If you can't afford it, ask if your gym offers any complimentary or discounted "intro" sessions. When I got back into the gym, I had no idea what to do, and I was afraid that whatever I might do, I would get get wrong. Having a professional helping me out made all the difference in getting me started and establishing the right habits. I used to have the same issues you did - not knowing what to do, not being confident that I could do it right, etc. - and I now work out three times a week on my own with full confidence that I'm "doing it right."

You should definitely decide on a routine and stick with it. The getting started section of the wiki has links to some good programs. I highly recommend either Starting Strength or Stronglifts 5x5. I'm doing SL5x5 now and I really enjoy both the simplicity and the results.

As for needing a spotter: Well, it's helpful, but it's not strictly necessary. Let's use SL as an example. It has five exercises: squat, deadlift, overhead press, bench press, row. If you can't make it through a rep of deadlift, row, or OHP, you can just put the weight back down. If you can't make it through a rep of squat, let the bar sit on the rack and crawl out from underneath. If you can't make it through a rep of bench press, considering the low weights you'll be starting with, just lower the bar to your chest, and roll it down and off your body. (I'm mostly parroting the SL5x5 site right now. It describes this all in much better detail.)

It's also worth noting that you'll be starting at very low weights and gradually increasing them. This will help you develop a sense of when to go for one more rep and how to recognize that your body can't handle another one.

As for your girlfriend's ability to spot you: You'd be surprised. Until you get up to really high weights, a spotter won't have to do a ton of work to help you through a rep you can't finish. Let's say you're trying to do a set of five bench presses at 100 lbs. You make it through four reps but are struggling with the fifth one. At that point, you're still probably capable of pressing something like 80-90 lbs, so she'll just have to help you with the last 10-20 lbs. And of course, if you need your spotter to help you finish a rep, that means the set is over.

Best of luck with your fitness journey, and please feel free to PM me if you have any questions.

Sure, I'll give you my thoughts:

>I adopted an SS workout from another comment, and I gave the first routine a go today (3x5 squat, 3x5 bench, 1x5 deadlift, plus some accessory stuff).

I definitely think that in the long run, this will get you further than your previous plan, and it's a good start. If you want to do SS, I would highly suggest buying the SS book, or buying Practical Programming, which also includes the intermediate program that follows SS as well as some advanced stuff and a wealth of information (basically everything that comes in SS). If you don't want to buy the book or can't, you can find a lot of the information on the SS wiki. Another option is to do Stronglifts and just download the app on your phone for free - they're basically the same program, only StrongLifts does 5x5 (so you do two extra sets).


>I haven't benched in a while. I work alone, and I get a little nervous benching without a spotter. I did a pyramid up to my working set (115, lame I know). I don't think I am capable of much more, but I am not struggling at all after my third set.

You should do a small pyramid to warm up, but not so much that it tires you out for your working sets. Don't be worried about asking for a spot, nobody will mind, especially if you only ask for your last set. If the last set isn't a struggle, you can do more. You gotta get used to pushing hard even without a spotter though. Obviously, don't be stupid about it, but tell yourself that you can do ONE REP at the new weight... and if you can do one, you can do one more. Pay attention to your body, and if you're shaking and fatigued, leave your last rep in the tank.... but remember, if you're eating properly and getting enough sleep and your program says you can do it, then you can do it. Also practice doing the roll of shame awesome a couple times so that you at least feel comfortable if you do have to bail. Also, switch to powerlifting bench form - it is very technical and takes some getting used to, but it's a lot safer for your shoulders and you're less likely to need to bail - you can usually at least get the weight up, even if it's hideous. Obviously work on form at a weight you can handle pretty easily.


>I don't think I can get more weight up, especially with my form being poor from having taken so much time off from bench, would it hurt to increase my reps instead?

Don't worry about how much weight is on the bar. On SS you should be planning to hit PRs regularly on bench, but you can microload with 2.5 or 1.25-pound plates instead of 5s. You probably won't injure yourself shooting for reps, but you won't be following your program, and you won't be getting stronger. You said you had the goal of being proud of your body one day - well be proud of your body isn't just liking how you look, it's also being proud of what you can do, and that means you're going to have to push yourself (intelligently, with good form).

> I could probably for 4x5 or 5x5. I am really spent after that whole routine though, I like it, feels good.

Well, good. StrongLifts is a 5x5 program, but with 5x5 you obviously require more recovery, which means eating more and possibly sleeping more in order to go every other day. Honestly, the SS devotees are adamant that 5x5 is excessive for a beginner program, but Coach Ripp says left and right that beginners can take a lot. If you feel like you could handle an extra set or two on bench and squat, I think it would be fine to add them. Another option would be to add a couple accessories - A COUPLE, not eight a day. If you have a particular body part you would like to show off, go for it. Just keep it reasonable (2-3) and remember to never ever ever sacrifice recovery on your main lifts in exchange for accessories - it's not worth it in the long run. But overall, it sounds like you're on the right track. Work hard, limit the amount of garbage you put into your body, get enough protein and sleep, watch instructional form videos from that megathread from yesterday, and you'll see a lot of progress.

Edit: Also, I meant to address this, and just now remembered:

>115, lame I know

Anyone worth their salt will only judge you based on your form, not how much weight you're putting up. I train at my university gym so I see freshmen in there all the time that are obviously just starting out. I saw this one skinny dude a while back squatting 95 with pretty bad form. Two weeks later or so, saw him again squatting 115 with much better form - mad respect right there. He's obviously making an effort to improve his form, and is pushing hard. There's this other guy I see in there now and then who benches with his friend, and they both have terrible form, and it never gets better -- they lay on the bench like they're taking a nap, elbows and shoulders flared, legs start flailing when they try to push a heavier weight. It's ridiculous. They're obviously following no program, don't spend the time or effort to seek out advice online or do any amount of research to improve their form or even something as simple as googling "how to get stronger and better looking." The people I see moving less weight with good form, I forget almost immediately. It's the train wrecks waiting to happen, with terrible form and higher weight that I remember and silently judge.

Books I've read and/or am reading.

1. Bigger Leaner Stronger ^link Basically a book version of the /r/fitness wiki plus a good variation on 5-rep workouts, which I made solid gains. Took my bench from 245 to 315 in 7ish months on this program alone.
   
2. Destroy the Opposition ^link Slightly different take on powerlifting training. Jamie Lewis is a bit crude, but it's an interesting read. I did not try out his program at the end of the book, but I enjoyed the read. The tl;dr is "use lots of volume and find the form that fits your body".
   
3. NASM Essentials of Personal Fitness Training ^link Just started reading this now, looks promising. Basically a good resource on building a program if you plan on being self-coached. It's based on starting from scratch, so it might not be 100% relevant. Get the previous edition (linked) used to save some money. I found one in good condition online for like $10 on ebay, but they're like $12-15 on Amazon and other bookseller websites.
   
4. Strength Training Anatomy ^link It's useful as an extra guide for perfecting form and optimizing stretching.
   
5. Starting Strength ^link I'm a little hesitant to recommend this, because while it did get me going and making some good early gains, I've had to correct my squat and deadlift form a lot. However, my bench form is pretty decent coming out of this so it's a bit of a toss-up. If you can get it used/cheap, it might be worth reading.
   
   If you're going into a 5/3/1 program, Jim Wendler has books on that. Most programs have a good write-up somewhere so try and read the rhyme and reason behind what you're doing, as well as investigating the core concepts if they're not explained well (linear progression, progressive overload, and periodization are all concepts that most programs are based around. PM me if you have any other questions.

I'm bulking, but it's been a pain in the ass. I've been upping my water intake recently to prevent cramps, so it was pretty hard to find my new maintenance.

At the start of my bulk a month ago (I was 5' 7", 141 lbs) I was eating 2100 calories a day. I wasn't gaining anything. I upped it to 2300 three weeks ago. I think I was on a very, very slow bulk, and it was irritating me because there was no change in the scale over the past week (I weight in every morning and I take a ttestof the results over two seven day periods, the result of which was a p-value of .61). I upped it to 2500 about 3 days ago and I'm hoping to see a change this week. Trying my best to slow bulk since I don't want to be a fatass (already went down that road before).

My diet is pretty static. Because I'm smaller, I don't have to stuff my face 24/7 like some taller bulkers. I don't eat breakfast (it irritates my stomach if I eat too early), but I usually bring a cooked meal to work every day. Bulking has left me pretty hungry, so I usually have to eat it a little early at like 10:30 (the composition of which varies, but usually it's 40g+ protein and around 700 - 800 calories, usually a meat with a grain like rice or pasta). I'm also obsessed with jolly ranchers so I snack on them through the day (usually around 6 total candies, which is like 140 calories).

For a snack, I'll usually eat some peanut butter + jelly (if I don't have bread, it actually tastes pretty good just to mix the two together and eat it off a knife). I'll also mix a Yoplait yogurt with a serving or two of fat free cottage cheese - don't knock it till you try it. I hate the taste of cottage cheese, but it just tastes like yogurt if you mix it so I can get a good source of milk protein.

For dinner, it's pretty much the same thing as lunch. I just eat to fit my macros, and if I have leftovers at the end of the day, I will snack on random things (chocolate, nuts [pecans, peanuts], whatever). For example, yesterday my calorie intake looked as such:

Food | Calories | Protein

--|:--|:--
Angel Hair Pasta | 300| 10
Chicken | 150 | 30
Canola | 80 | 0
Alfredo | 105 | 2
Yogurt | 90 | 5
Yogurt | 90 | 5
Cottage Cheese | 96.3 | 17
Cheese Stick | 60 | 6
Ground Beef | 450 | 45
Mozz. Cheese | 81.66 | 17.5
Rice | 275 | 6
Canola | 80 | 0
Chocolate Mangoes | 200 | 3
Pecans | 130 | 5
Peanut Butter | 200 | 7
Total | 2499 | 149.5

I track everything in excel for calories because I weigh my own food. I do not keep track of carbs and fats. I actually used to do leangains which I had a whole book of about 80 days of excel files for keeping rigorous track of fats carbs and protein for rest / workout, but I'm way too lazy to do that again. I have to use some hardcore math sometimes to figure out and estimate how much fat / water is lost through cooking things like ground beef using the original uncooked weight. I use this food scale, as I travel (I go to school in Indiana, work for the summer in MA / RI and live in WA) and it's easy to carry. On normal days, I also eat protein powder with whole milk, one or two scoops depending on my needs for the day.

I lift five times a week, TWFSSu. I chose this specifically because I knew it would fit my schedule for next semester (I have my engineering senior design project so it's going to be pretty hard to fit in workouts otherwise). I'm running the PHAT philosophy, and because I started back up with half beginniner-intermediate numbers for some of my lifts, I lift heavy on all days for the primary movers like bench, pendlay, squat, deadlift and OHP (which means no speedwork until I get out of linear progression). I do the standard hypertrophy work on F,S,Su after the primary movers, though.

It's been said a million times, but as a woman, the odds of your "lifting heavy and getting big" are slim to nil. There are tons of testimonials on fittit from women who've started lifting and discovered they don't get big, they get awesome.

As a somewhat recovered cardio freak (competitive swimmer as a kid, cycling, rowing, backpacking, etc. as an adult), discovering strength training was a huge, huge epiphany.

Look over the benefits:

Lori Incledon's online book, "Strength Training for Women"
http://www.healthline.com/hlbook/strt-benefits-of-strength-training-for-women

Stumptuous:
http://www.stumptuous.com/lies-in-the-gym

"The New Rules of Lifting for Women": http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944

Short version (from Incledon's book):
Increased Strength
Increased Muscle Mass and Decreased Body Fat
Increased Bone Density
Improved Immune Function
Reversed Effects of Aging
Improved Mood and Increased Confidence
Improved Quality of Life

Just sayin'.

I had this same problem 7 years ago (albeit in only one rhomboid). I too worked in an office environment and that turned out to be the culprit--long-term inadvertent leaning to one side of my chair, resting my forearm on the arm rest. Over time, this shortened some of the connective tissue to my rhomboid area.


So, I tried heat, ice, deep-tissue massage, light massage, and muscle relaxers from my doctor. None of it helped.


Here's what worked:

• Started standing at my desk at work (rigged the monitor and keyboard so I could do this)
  
• Moved the mouse from my right hand to the left (took about a week to get used to this)
  
• Performed stretches for that area, as well as the pec minor very frequently throughout the day
  
• Changed out my pillow I used while sleeping to one of those water pillows (check Amazon)--this allowed me to control the exact amount of neck flexion occuring during sleep.
  
• Went to an acupuncturist for a treatment (worked pretty well, but not entirely)
  
• Avoided exercises which I determined flared that area--for me, that included DB Pullovers, DB Tricep Extension behind the head and Squats (switched to Front Squats exclusively until the issue was resolved).
  
  
  The thing that worked the absolute best was going to a good friend of mine, who is a very good chiropracter, and having him perform the Active Release technique on that area once per week for several weeks, then about once a month thereafter. You might want to check into a good chiro (I agree with Mark Rippetoe--they are invaluable when you find one) that has experience with Active Release.
  
  
  Hope some of this helps.
  
  
  Craig
  
  Author of Supermen: Building Maximum Muscle for a Lifetime

Ye we have a scale , at first i would use scale , but later you can pretty good eyeball stuff,so when im eating out i eyeball . But at home i pretty much put everything on a scale

http://www.amazon.com/Ozeri-Professional-Digital-Kitchen-Tempered/dp/B003MSZBSI/ref=sr_1_3?ie=UTF8&qid=1421004898&sr=8-3&keywords=kitchen+scale

got this one , its pretty good.

And in terms of bodycomposition if you want to gain muscle or lose fat its not important to eat 100% "clean"(but i do it for my health) , i have for myself set up a rule that i get atleast 500 g of grean veggies, good protein, 2 fruits and oats, then i put some stuff here and there into my diet.

After some time you will begin to mix stuff up, i like to use peanut butter in the morning with oats , bananas , milk and some vanilla whey for the flavour. Its pretty good. Cooking is a skill like lifting ;)

Dude, seriously, wall of text.

That said, your problem isn't just working out or eating right or portion control.

It seems your problem is the LACK of a REALISTIC PLAN. Warrior fasting? Not drinking water because you are afraid of water weight? 1000 calorie days? If you continue to do these things, you will end up in a fucking hospital. I may sound a bit dramatic, but I am dead SERIOUS.

If you really want to lose weight, it starts in the kitchen.

You also stated that if you miss a day, you start over, both of these things are kinda part of the problem. I was similar to you in that aspect, I kept trying to do p90X/P90, and I had those days where I couldn't drag myself to workout, and started over, furthest I got was 2 weeks, frustrating isn't it?

So then, that said, lets make a plan, a simple one. Everything I am going to tell you is listed in the FAQ on the right-hand side of the subreddit, to make referencing easier.

• First: We need to approximate your TDEE, thats your Total Daily Energy Expenditure, here is a calculator for ya. It is very simple, just enter the relevant info.
  
• Step 2: Take the number you got for maintenance, and subtract 500 calories from it, or just use the number listed for fat loss. From now on, you can eat how you like, but you cannot go over that number, if you are having trouble counting calories, use myfitnesspal, a food scale, and google.
  
• Step 3: Incorporate a workout routine, making it a habit isn't easy, so you DO NOT want/need to workout everyday. Otherwise you will burn yourself out unnecessarily. I am doing Starting Strength, which requires me to workout 3 times a week, every other day.
  
• NOTE: I DO NOT workout on the in between days, as the rest days are too important towards making any real progress. If you do not like the gym, there are body-weight exercises (such as: calisthenics, yoga, pushups, sit ups, etc) as an option
  
• Step 4: DOCUMENT EVERYTHING. You don't need anything fancy, get a $1-2 notebook and a pen. Make separate sections for your nutrition/diet needs and your workout progress. Writing that shit down helps a lot as it tends to help reinforce what you are doing and what you did, since you are trying to lose weight.
  
• Step 5: You also want to note down your weight on a daily basis, make sure you do this at the same time everyday, most people tend to do so in the morning, around wake-up time.
  
• Step 6: Repeat Steps 3-4. Repeat step 1-2 every few weeks with your updated information from your notebook.
  
  SPECIAL NOTE: You should be getting most of your nutrition from your food, seeing as how you can actually cook, this should be a walk in the park. You can still take a multi to balance things out though. Protein powder can help too. The only things I see as unnecessary are the fat burners and the creatine, as I know little on fat burners, and creatine helps increase water weight.
  
  FINAL NOTE: If you are looking for motivation and encouragement, check out /r/getmotivated, print out some of that shit and stick it on your walls, put up some nike just do it posters. Talk to your GF, get her to help you stay on track. As for your friends, I don't know them, so I will say nothing, but I will say this, you have to put your health first, you only get one body, and you are in a position to take better care of it before any permanent damage sets in.
  
  OP, good luck, I really hope you read this, and as for others here, feel free to correct me.

I do not have anything from Kit Laughlin, but I love his material.

What are your goals with buying these things? Do you want more knowledge? Do you want a list of things to do? Do you want a strict program?

Here's my picks based on what I have read:

• More knowledge: Stretching Scientifically - one of the best summaries of the science of stretching, along with the hows and whys.
  
• A basic list of things: Sport Stretch - the best "dictionary of stretches". The initial chapters are largely in line with Kurz's recommendations for stretching and flexibility, too
  
• A strict program: Focused Flexibility or Body Mechanic - both are very good programs (the first is more general/overall than the second) that tell you precisely what to do, how to do it, and how to measure progress (something a lot of flexibility training ignores).

Me: 49 y/o female, 5'8" 147 lbs (working on getting down to 140).

I've been a gym rat for years. Rule number one is stay interested in staying active.

a) Yes, you can go to the gym everyday, just make sure at least one day a week is very easy or even take a day off (uhh, so maybe you don't go every day).

b) Lifting weights is almost essential. I do about 10-25 minutes of weights about 5 days a week. Say, Sunday, Wednesday & Friday I do core/abs/legs. Then on Monday and Thursday I do upper body/arms/shoulders. The following week I switch so I do 3 of upper body and 2 of core/lower body. Learn how to lift from a trainer or a friend who knows how. A great book is The New Rules of Lifting for Women: Lift like a Man, Look like a Goddess

c) Depends. Even though I've done this for years, I feel great almost every day. It can take 6 weeks minimum for the body to register the adjustments you're making, so it may rebel and not like the changes. I think it takes about 6 months for the body to really "get it" that you're exercising for life.

Oh, lifting isn't tedious. It's really fun. There are so many different things you can do and ways to do them. The book I mentioned will help give you ideas.

Enjoy!

> 1. My first concern is the reps. I found myself not able to do as many reps as the trainer wrote on my plan (For example, i had to do 4x15 reps of chest exercises-i pushed 15kg weights with handles away from my ches). I could only do the first 15 but then it gradually got harder and i could do 8 or at most 10. I'm worried i'm not going to make any progress if i don't stick to the plan. What do you guys recommend ?

That's...likely pretty good. You don't gain muscle by doing 15 reps of the same weight all the time. You gain muscle by trying to do 4x15. You can't do all of them. Stop when your form starts getting bad. Next time try again. You'll probably be able to do 1-2 more reps the next time.

When you can successfully do all the reps, then it's time to increase the weight a little bit. With more weight you won't be able to do all the reps right away. You do as many as you can. The next time you do the same thing. Again when you can do all the reps, then you increase the weight...

People working out doing 4x15 reps spend very little time actually doing every one of the 4x15 reps, because when they can do it they increase the weight a little and with more weight, next time they can't do them all again. That's how you gain muscle.

> 3. The 3rd thing is food. My father is a vegetarian so we don't eat meat at home.

You don't necessarily need meat, most people go with it because it's the easiest.
You need protein.
You can find protein in eggs, protein in milk, etc.
You can also buy protein powder:
http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B002DYIZH6/ref=zg_bs_6973717011_4

Starting Strength (the 2nd or 3rd edition would be best, the 1st edition was more focused on teaching other people rather than the reader). This is a huge resource on form for the most common, major compound lifts (squat, bench, deadlift and overhead press).

Practical Programming for Strength Training explains actually setting up a program using the lifts explained in Starting Strength as well as discussing diet and nutrition. It's also written by the same guys that wrote Starting Strength.

FIT is written by one of the co-authors of Starting Strength along with Michael Hartman and Justin Lascek. It explains the ideas of incorporating multiple facets of training (strength, endurance, and mobility) into a single routine.

Finally, Becoming a Supple Leopard details even more form recommendations on a lot of lifts from bodyweight exercises to ring work and Olympic lifts. It's main selling point is the detail it provides on appropriate movement patterns, how to test for them, and stretching and mobility work to help correct any issues.

Some programs you might like.


>* Barbell Programs: Starting Strength, Strong Lifts 5x5, Westside for Skinny Bastards, and Greyskull LP are most popular. See /r/weightroom for more info.

• Bodyweight Programs: The Startbodyweight Basic Routine and /r/bodyweightfitness Beginner Routine are popular programs. See /r/bodyweightfitness for more info.
  
• Dumbbell Programs: The Dumbbell Stopgap
  
• General Aesthetics: Ice Cream Fitness 5x5, Casey Butt's beginner routine, Muscle & Strength's Long Cycle program, and AWR's Beginner Workouts are good for beginners. The book FIT contains a Beginner Mass Building Routine. Also check out /r/bodybuilding.
  
  >For more general info on Resistence Training, see ExRx's Weight Training Guidelines
  

  Conditioning
  

  Training your cardiovascular system to pump blood, and thus oxygen, throughout your body better. This is how you improve cardiovascular health and general endurance. Popular conditioning programs for beginners include:
  
  >* Running: Couch to 5K and the Runner's World 8-Week Beginner's Program are popular for beginning runners. See /r/running and /r/c25k for more info.
  

• Swimming: Zero to 1 Mile is like Couch to 5K for swimming. See /r/swimming for more info.
  
• High Intensity Interval Training: See this 8-Week HIIT program or Introduction to Tabata for examples
  
• Circuit Training: See examples like The Magic 50 and No Excuses, both by Ross Enamait. You can find more in Never Gymless.
  
• Jumping rope is also very good. See Punk Rope for ideas and details
  
  Read the FAQ right here for more details.

I came here to recommend Daniels too. I know people are just eager to help, but everyone chiming in here with half program suggestions just isn't that beneficial to the OP. If someone came to this sub asking how to improve their PL total, we'd suggest programs, not half-hardheartedly describe aspects of powerlifting programming. The reality is, to perform at that distance and speed, the OP will need a mix of speed work, threshold work, and aerobic conditioning, and will need a program to manage getting the right mix of those things to progress without getting injured.

So, /u/Blackbalisong42, follow a program. Daniels is a really good suggestion. Here's a link to the basics, although the program you want to follow is the 1600m-3200m program in his book. Personally, that program (30 MPW version) has been working awesome for me, it's taken my mile from 5:59 down to close to 5 and dropping, and it's light enough to do while also juggling a 4x split in the gym. The book is cheap, and a worthwhile investment given the time you'll have to commit to get faster.

And FWIW, I think 8:30 is totally doable in that time frame, but it's going to take some work and consistency to get there. So, again, follow a program.

> Telling someone he's going to plateau and lose progress because he wants to work out harder.

Given his plan of increasing weight each workout, and working out 5 days a week, yes he would stall out quickly. Alternating bench and OHP each workout, that would put both of those lifts up by 25 pounds in two weeks. Squats would have went up 100 pounds in those two weeks. If he started with all his lifts just being the bar (which you don't do in SS), I could see that lasting three/four weeks if he totally beasted on the sleep and food intake. And that's like best case assuming he's totally new to lifting and has a lot of early gains to make.

I mean those are the facts. What do you want us to do? Lie and say, "Man, if you just put your heart in to it, you can do whatever you want"?

> Which is true in a sense, but your body is better at adaption than this genius claims, and you have to hit the weights hard for your body to have a stimulus to respond to so you can actually make quantifiable gains.

Every single program worth its salt includes time for adequate recovery. SS which every day is a new PR day has 48 hours minimum between full body workouts. Madcow and Texas Method are intermediate programs and the heavy workouts are spaced by 3 and 4 days. Wendler 5/3/1 is an advanced program and has only heavy day a week and even includes a full deloading week.

Even bodypart split workouts have long stretches of days between working out the same muscle. The guys going 7 days a week don't hit chest heavy every single day.

You really have no idea what you're talking about. Pick up Practical Programming, or Science and Practice of Strength Training. It'll do you good.

Not at the moment. I've avoided getting a barbell and a bench in the past because my apartment is pretty small, but I'm starting to outgrow the kit I have. I'll be buying a bar in the near future at minimum, and may get a flat bench soon as well.

My current equipment consists of:

• two dumbbell handles and 150 lbs of 1" plates
  
• jump rope
  
• DDR mat and Stepmania on PC for fun cardio
  
• Yoga mat (for stretching, floor pressing, and as a safe place to lower the weights when deadlifting so the floor isn't damaged)
  
• chin up over-the-door straps
  
• some resistance bands I never use
  
• Two metal chairs (for step ups, single side bent over rows, and dips, though I don't feel safe doing step ups on them anymore with the amount of weight I'm using, need a bench in the future).
  
  Suffice to say, my equipment and setup isn't ideal, and doesnt allow me to follow a program like SL or SS (though I've done my best to do modified dumbbell variations on them). It has been enough to get the job done though.
  
  My main weakness is the diabetes, which limits my diet to a degree, and doesn't allow me to safely bulk or cut without blowing up my blood glucose levels, so I'm taking my gains the slow way. The Diabetes means healing and recovery are slower as well, and Ihave to be more careful about injuries, because if I hurt myself, I will be out of commission for longer than someone with a healthy metabolism (and it's happened, sucks).
  
  Essentially, I've been 180 lbs since March, but my lifts have increased over time, and according to my scale, my body fat percentage is trending downward, despite my weight not fluctuating much. It also shows in the mirror, and I'm down four or five belt sizes notches (and down a belt size) since I started, around May of last year. I've also gone from a size 36 in jeans down to a size 32, and down from XL shirts to L, though I'm running into issues with shriit sizing (specifically most are tight in shoulders, and L shirts seem to come a bit shorter than XL, and hang looser now around my mid-section, despite the tightness across the shoulders and upper body).
  
  Despite my weaknesses and limitations (both in the physical sense and in terms of my workout setup), I'm making progress, even if I'm not happy with how long it takes. What matters is to just keep doing it, I figure.

Like Optamix said, Starting Strength is a good foundation for learning about the basic barbell exercises. However, to gain any appreciable amount of knowledge you're going to have to delve a bit deeper by reading various texts. For example, Lon Kilgore's Anatomy without a Scalpel is a great book to get acquainted with basic human anatomy. I'd suggest you pick up an introductory book on human nutrition as well. The Science and Practice of Strength Training, although a little more on the advanced side, would also make an excellent addition to your library. As far as mobility and prehab/rehab texts go, Becoming a Supple Leopard is one that is often recommended around here. Oftentimes you can get used copies of these on Amazon in decent condition for a good price.

I recommend you read "Bigger Leaner Stronger" by Mike Matthews. I started the program in Oct 2015 and was pretty much in the exact same point as you. I was 5'7" 168 lbs.

I wasn't as interested in the weight lifting as much as the nutrition but I read (actually listened via audible.com) to the whole book. As it turned out I really enjoyed the weight lifting aspect.

It took about 8 weeks to get to 150 lbs and was close to 10% body fat. I've been maintaining since because I'd rather be bulking during the holidays (US) and lean during the summer.

As to where to start, the advice from the book is to get down to 10% before bulking. So unless your already at 10%, then you need to start with a cut.

Check out the book: https://www.amazon.com/Bigger-Leaner-Stronger-Bodybuilding-Weightlifting-ebook/dp/B006XF5BTG

You can also check out his website: http://www.muscleforlife.com/

The book (and website) address all the issues you brought up. Follow the plan and it will work. It's not complicated and allows a fair amount of freedom. Just do it, and it will work, pretty much guaranteed.

Are you taking about ready meals for #1? If so, then "sometimes". The reported net weight is often including packaging, so a 500g tub of yoghurt comes in at 475g - not a massive difference, but a couple of grams of protein - however do take into consideration that the makeup of the food can put the calorie count out by 10% in either direction, so it's probably safe to just take the manufacturer's figures. It'll all come out in the wash, as they say.

Always weigh ingredients raw unless advised otherwise on the packaging. Some powders (milkshake, sauces, etc.) give calorie content as prepared with milk, so if you're subbing out dairy for soy or almond you'll need to adjust accordingly.

The scale I use is this one. It looks cool with the black glass and ultra blue LED effect.

Good luck!

I don't think there is really any substitute for pullups (and its related motions, like cable pulldowns). However, you can still target your latissimus dorsi, albeit from different angles; you can use bent over rows, along with pullovers (which may be easier on a Swiss Ball instead of lying perpendicular on a bench), or inverted rows. They don't match the vertical range of motion of pullups, or recruit as many helper muscles, but they will do as substitutes if you have no other equipment.

Personally, I'd be wary about using household items as makeshift pullup bars, unless you're good enough at engineering or physics to properly analyze them.

In my opinion, the best way to do pullups at home, especially when you have limited funds and space, is to get a door frame pullup bar in the style of the Iron Gym / Iron Gym Xtreme / P90X / EasyEffort. These are not like the old style bars which expand to brace against the inside of a door frame; these are the type which rest on the frame lintel, hang through the doorway, and brace against the frame on the other side. It's easier to understand by seeing how it fits. They support about 136 kilograms / 300 pounds, are easily removable, and require no alteration of your doorway.

I wear these bad boys. They were $20 when I got them 2 months ago but now they're an even better deal at $14. I love them for the price. Since they stick into your ear they are pretty good at blocking out the sound around you and that makes the sound quality fairly nice. Even the call function works decently. They might not be perfect for running tho; you can hear it whenever the cord hits anything, and while they have a clip for the cord for that reason, I can't vouch for it completely fixing the problem.

Since I didn't feel comfortable shelling out a bunch of money for headphones I'm just gonna sweat all over, I figured the cheapest buds with the best reviews would be the more frugal choice. They blast podcasts into my ears as I lift and I am pleased.

edit: forgot to mention they are bluetooth because cords suck and bluetooth is simply where it's at.

If possible, spend the extra to invest in one that you can hang from the ceiling, and if you aren't that handy have someone install it for you. Depending what you're doing, the free standing ones can be good, but if it's to increase the strength of your punches, a real heavy bag is pretty much where it's at.

A trick I learned from my old Sifu (Master) for if you don't have a punching bag, get yourself some cheap exercise bands, and stand on the middle just like you would for doing curls with it. Get into your fight stance and shadow box away! It pulls down as well as back so you get lots of extra resistance, it adds a lot of speed/strength to punches.

Oh wow as if it's nutrition and supplement thursday on the one day I am looking to commit and switch to using supplements!

You gotta know, money's tight so want to get the protein I need on my heavier workout days at least without having to pay for it as the second half of the month is always tough.

I was 250lbs, now 180lbs. Switched to weight training at the start of the year while trying to keep up my cardio but want to lose that last bit of fat and figured supplements could help.

I've heard good things about this- http://www.amazon.co.uk/Optimum-Nutrition-Standard-Protein-Chocolate/dp/B002DYIZH6/ref=sr_1_1?ie=UTF8&qid=1426761079&sr=8-1&keywords=whey+protein

But not totally sure what it does, when to take it etc. Oh also- HOW to take it? Like what do you mix it with? Milk?

Also what's this casein night stuff?

I've had a good search but it tends to be people's results threads that show up, I just want some pointing in the right direction.

You're awesome!! Thank you!!

edit: For anyone else who's into natural protein, here's Dymatize Elite All Natural @ $47.99 from CutorBulk.com vs. NOW Foods All Natural from Amazon @ $59.99

I recently purchased a pair of SoundPeats QY7's off of Amazon for about $20. Wireless, great sound, easy to use, and stay in my ears. Definitely a great deal!

Honestly, any scale off Amazon should do the trick. I personally have this one: http://www.amazon.com/Ozeri-Professional-Digital-Kitchen-Tempered/dp/B003MSZBSI/ref=lp_289787_1_9?s=kitchen&ie=UTF8&qid=1449781556&sr=1-9

I wouldn't recommend that particular model because of it's less than responsive "tare" button. But anything with 1g incrementation should be good.

I use the FitBit app to log my food because I also own a FitBit Aria body weight scale and previously used a FitBit tracker (I've since started using an Apple Watch.) I'd actually recommend both of those tools if you're a data/gadget nerd like me. Weighing myself and having it appear in a graph really helped me stay accountable. Similarly, having "steps" to compete against every day encouraged me to walk more and be mindful of my activity.

MyFitnessPal is a great option as well but I'd really recommend checking what's saved in there versus the packaging on your food or what's available for generic things (like cuts of meat) on the USDA database.

I'd even go so far as to always use weight as your serving size. I had been making tuna salad with what I thought was a single 1 serving (1 tablespoon) serving of mayo. When I actually went and weighed it out I found that my tablespoon contained almost 2 servings! Those kinds of things can really sneak up on you.

Not a solution for right now, but for future traveling. These are great bands that can substitute a gym when you are on the go. Might not be as flashy or nice as a fully gym (obviously) but if you want to at least maintain, these will help tremendously.

https://www.amazon.com/Black-Mountain-Products-Resistance-Exercise/dp/7245456313/ref=sr_1_3?s=sports-and-fitness&ie=UTF8&qid=1468797676&sr=1-3&keywords=resistance+bands

It's not supposed to be easy. Start with your arms as far out on the stick as possible. That makes it easier. But it's something you need to do.

Essentially, your problem is that you lack basic mobility. That may sound harsh, but it's true. Your restricted range of motion has nothing to do with being big. Watch the super heavyweights in olympic weightlifting. Three hundred pound guys with no problem getting into an ass-to-grass squat, with the bar overhead in a snatch. Your problem is that you have let your muscles tighten up.

The good news is that mobility is every bit as trainable as strength. You just have to do it. And if you're going to avoid injury down the line doing any sort of physical activity, you're going to need to address that. Mobility WOD has a lot of great exercises for helping with mobility. The book Fit, by Lon Kilgore, Michael Hartman, and Justin Lascek, has a great chapter on mobility.

I recently purchased my home gym, all in all, it was about $1300.

I bought this half rack - $350

This bench - $100

This bar and set of plates - $250

These Dumbbells - $600

These Rings - $34

This belt - $27

Total if you buy it all today: $1361

I looked to get as much of it as I could while it was on sale, or discounted. I also went to raise.com and got something like 15% off a Dick's Sporting Goods gift card, so I got it for an even better price.

It allows me to do basically everything I need to do, and I've bene loving it! Let me know if you have any questions.

I swore off gym memberships over 5 years ago, figuring that I could spend a lot less money on weights and equipment in my apartment. I bought stuff piece by piece as I needed/wanted/could afford it. Here's what I have now, in total:

• A weight bench similar to this one
  
• A pull-up bar like this one
  
• 2 x 30 lbs kettlebells
  
• 1 x 55 lbs kettlebell
  
• 2 x 25 lbs dumbbells
  
• 2 x 35 lbs dumbbells
  
• 2 x 40 lbs dumbbells
  
• A bike
  
• A bike trainer like this one
  
  Now YMMV, I'm a guy that has never been overweight or out of shape. The one thing I know from trying to help friends that weren't a fortunate as my family is genetically is that I suck at helping overweight folks fix things. It's very hard for me to know what's safe.
  
  That being said, I would recommend starting with a kettlebell. Something that feels substantial without feeling like you can't control it, or at least lift it off the floor with one hand. Start with just putting it between your feet, squatting down and grabbing it with both hands then standing up - rinse repeat for 10 reps. Then move on to doing that with one hand, alternating. Then maybe move up to swings or cleans. A kettlebell is pretty versatile, there are exercises for most parts of your body with just that one weight.
  
  I'm able to put everything away in my closet for when people come over, but think about that before you buy anything like the bench I mentioned. The other thing you want to keep in mind is that having a bunch of weights makes moving that much harder.

I have essentially the same thing. I paid less than $50, I've had it for over a year, it's stable (I'm 180ish lbs), and works great. Two things: First, it may leave marks on your door's frame, so put some padding under the contact points. Second, the foam grips on mine are literally disintegrating at this point, but I used it almost every other day. Other than that, I've been pretty happy with it.

this one works perfectly for me:

http://www.amazon.com/Harbinger-28900-Polypropylene-Weight-Belt/dp/B001P0S3XU/ref=sr_1_1?ie=UTF8&qid=1343656041&sr=8-1&keywords=dip+belt

People will say leather is better but mine is holding up very well. I put as much as 70 lbs on it for doing dips. Works great

No, you should do whatever works for you.

Leangains worked great for me, and for a lot of other people too. But it doesn't work for everyone. Some people do better with many smaller meals.

You need to experiment and figure out what type of diet works best for you and fits in with the rest of your life. Which foods work well for you and which foods trigger binges. You have to plan in some fun food that you can eat with your friends. You have to have some heavy lifting to preserve you muscles, but not so much that you can't recover.

Keep a journal and buy some fat calipers. They really help to figure out what works for you and what does not.

Yes. I perform dynamic stretching before a workout, always. If I have time, I do static-active, isometric, and static-passive stretching after a workout. My fitness activities consist mostly of lifting and martial arts, and on days that I practice martial arts, I try especially hard to make sure that I stretch.

My opinion is that stretching is good for everyone in terms of injury prevention and overall limberness/range of motion.

That said, it doesn't have to look like what you probably imagine. You don't have to do yoga or hold a straddle split for 30 seconds at a time to get what you need.

My favorite book on the subject is Stretching Scientifically by Thomas Kurz. Check it out!
https://www.amazon.com/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149451

I know you have plenty of advice already, but I bought this one in October last year, use it frequently and have no marks on my door. I had the same concerns you do, so I wrapped a few old shirts around it and it works perfectly!

https://imgur.com/a/706rLHJ

You can see the shirts and what the frame looks like. I've used it pretty extensively since getting it.

Mike Matthews Bigger, Leaner, Stronger is an excellent book - it's an extremely well researched and well written book that covers pretty much everything you need to know about working out, diet and nutrition. Cuts through a lot of BS and broscience. Also includes workout programs. I'd also recommend Beyond Bigger, Leaner, Stronger when you get to intermediate / advanced level.

I've been using my QY7's for about a month now. I love them. Sound great. Stay in. Look pretty cool. This question is constantly asked on r/fitness, and I'm glad. The last thread that popped up led me to the SoundPeats. For $20.99, I have absolutely no regrets. Won't be going back to wired.


https://www.amazon.com/SoundPEATS-QY7-Bluetooth-Lightweight-Headphone/dp/B00LP6CFEC

I haven't read it, but my understanding is that the book FIT by Lon Kilgore (Starting Strength and Practical Programming co-author), Justin Lascek (former Rippetoe associate, proprietor of 70sbig.com) and Michael Hartman would fit the bill in terms of describing a systematic approach to endurance and conditioning. I've heard good things about the book.

Interesting read, I drink a chocolate protein shake with a blended banana and sometimes peanut butter when I'm done working out. The extra chocolate might be redundant for me?

As for the "fad" fitness. People gravitate towards them because they work for a startling number of people. Same reason everyone was doing the Atkins a few years back. It worked for a lot of people. Not everyone has the know-how or patience to sift through all the bad fitness advice and people would much rather have someone lay down the law for them and tell them what they need to do in a nice neat readable format sort of like our FAQ. I also find that the lifestyle change comes naturally when people get serious about any of the above programs.

You're welcome. Good luck!

Something that was helpful for me was Michael Matthews book Bigger, Leaner, Stronger. It connected some dots my program and attitude were missing.

https://www.amazon.com/Bigger-Leaner-Stronger-Bodybuilding-Weightlifting-ebook/dp/B006XF5BTG

Then maybe a better idea is to grab a pair of calipers like these. That's really the best way to do it. It sounds like you just have some bloating going on.

You have two options here:

• The long one: Stretch everyday, 10 to 20 minutes. Hold every position for about 30 seconds. Do NOT bounce; bouncing is known as ballistic stretching and it as stupid as stretching can get.
  
  
• The somewhat shorter way: Isometric stretching(a.k.a. PNF), 3 times a week in addition to normal stretching the rest of the week. To give you a general idea, isometric stretching is pretty much stretching as far as you can comfortably go, contracting the muscles for somewhere between 5 to 30 seconds, depending on how hard you contract, and then letting go and try to push the stretch a little further. Hold for 30 seconds, repeat up to 5 times. It's hard, and quite uncomfortable, but it works. Relax into stretch and Stretching scientifically are the best books I know on the subject.
  
  Also, dynamic stretching is to be done at the beginning of your workout, and passive at the end.
  

I have a cheap, but reliable recumbent bike: http://www.amazon.com/gp/product/B002KV1MJU

I think I'd recommend jumping rope, jogging, or doing some HIIT over a recumbent bike, though.

For strength:
A door frame pull up bar: http://www.amazon.com/gp/product/B001ND04U4
Push up handles: http://www.amazon.com/gp/product/B002OEQ50Y
Set of adjustable dumbbells: http://www.amazon.com/Pair-Adjustable-Dumbbells-Cast-Total/dp/B007WKK5HE

A weight vest or belt, something to add weight to body weight exercises like pull ups, dips, and push ups. These can get spendy (http://www.amazon.com/gp/product/B002IU8ZCA), but are a good way to continue progressive overload on body weight exercises.

A bench with incline/decline and leg raise/ham curl piece on the end.

If by "supplement" you mean protein powder, there's nothing wrong with that. It might be considered better to get most of your calories and protein from whole foods, but as far as I know, there's no downside to shakes. Getting extra protein from whey supplements is fine.

I shoot for at least 175 grams of protein/day (I weigh about 175). A large amount of my protein comes from just eating a lot of chicken. For breakfast, I have a protein shake with almond milk, oats and blueberries. PB&J for my morning snack. About 1/2lb of chicken breast and some rice for lunch. Another protein shake and a banana before my workout. 1/2lb of chicken breast + rice for dinner. Then another protein shake in the evening, sometimes I put peanut butter into that.

I personally don't consume dairy nearly as much as I used to, because I think it makes me break out. However, if you don't have an issue with this, it's even easier to get your calories and protein by making your protein shakes with whole milk or chocolate milk (which is fucking delicious!). 8oz of milk has like 180 calories and 8g of protein. It helps.

My diet is based on the bulking diet for a 175lb male in Michael Matthews' Bigger Leaner Stronger. It's not identical, but it's pretty close. My diet certainly isn't perfect yet, but I've noticed some gains since I started doing this.

Buy elastic bands.


I take them with me when I go out of town and they provide a pretty good workout. You vary the distance with the different type of bands or just put the band on greater stretch for greater resistance. You can do them anywhere and you can work out every part of your body in multiple ways (youtube will help).


The only downside to resistance bands is that the tension is not consistent with elastic bands. For instance if you were to bench 200lbs, you would feel that 200lb resistance the entire way in both eccentric and concentric phases. With elastic bands if you were to do a similar set up where you do the bench press motion with resistance bands pulling against your arms, you feel increases resistance the more you put the band on stretch (concentric phase) and less resistance as you let the band return to its desired normal length (eccentric phase).


Regardless, I think resistance bands are better than just doing a billion pushups. Combine this with your current equipment that you have and you are set.

Well, one of the sources I linked was Jamie Lewis. He has far more certifications than Rippetoe does. And he has actually excelled in weight training, unlike Rippetoe or his trainees have done.

Edit: he says it on or around page 40 in practical programming. Take that fifty bucks and go buy yourself a copy Of the science and practice of strength training, my gift to you.

The part about "Targeting Your Trouble Spots" sounds like they know they're trying to BS you. They present the true facts that lifting heavy and eating enough will target weight loss at fat, not muscle. But they stick this information in a paragraph suggesting that spot reduction is actually possible.

At any rate, as a woman I'd definitely recommend SS (which I'm doing) or SL to a lady who's interested in strength training. This book, The New Rules of Lifting for Women might also be helpful to outline the effects of strength training on women, as well as dietary myths/tips. It also outlines its own strength training program, but the general information it gives can be applied to any program.

I bought this scale from amazon.com and love it. I also have their bathroom scale. Both are great quality and work just fine.

I'm told this is a good read for women to keep them sane and that they aren't going to Hulk Out:

http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583332944

That being said, a novice program like Starting Strength or even StrongLifts 5x5 would work for women; both full-body compound movements.

With extra research you can help her get stronger and not be concerned with becoming "swole" and "bulky."

Congrats on yours! My brother has this caliper. It's very accurate. Also, have someone besides yourself do it in the 4 areas, and do it 2-3 times and see what comes up. I have a little loose skin on my lower belly, but that's about it, as far as I can tell.

I'm pretty active, so that plays a part too. I walk 2-3 mi per day, do Battle Rope HIIT 3-4x's/wk, and run a PPLPPLr workout routine.

Keep up the good work!

General strength with translate to both wrestling and cycling. Keep doing what you're doing.

Bench and overhead press are so similar that I wouldn't do them on the same day. With a 190 bench you should be pressing more than you are. I don't know of any program that would have you do both on the same day.

You could start messing with the rep scheme though. 3x5 is common. But I'd get more well versed on programming and adaption cycles as a start(or rather practical programming). You could still get some noob strength gains, I think.

Check out Starting Strength -- follow the program and you will most definitely see your strength go up.

Starting Strength - Form

[Practical Programming] (http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754/ref=sr_1_2?s=books&ie=UTF8&qid=1407078295&sr=1-2&keywords=starting+strength) - How to plan your workouts

In his book, Kurz talks about different studies done on stretching and lifting. The studies find that static stretching before weight lifting decreases the amount of weight you can lift, while dynamic stretching before hand doesn't. So, to increase flexibility and ROM, dynamic stretch before and static stretch after.

I seriously cannot recommend this one enough. I've had it for a few years and have been quite rough with it. The other day I accidentally left it on the stove top while baking something in the oven leaving it a bit warped but still working like a charm lol

Essentials of Strength Training & Conditioning - National Strength and Conditioning Association

Designing Resistance Training Programs

Science and Practice of Strength Training

Periodization Training for Sports

Personally, I prefer my protein supplements to be just protein (not a complete/balanced meal replacement). I get other macros (& additional protein) from other sources/foods. It's easy for supplement makers to use cheaper ingredients as fillers while charging more (by volume) for the overall product.

I like NOW Foods natural unflavored whey protein isolate.
Only 2 ingredients: whey isolate & soy lecithin.
No fillers. No flavors.
25 grams of protein per 28-gram scoop.
Amazon usually has it at a good price for a 5-pound jar.

I also like Muscle Feast unflavored casein.
Only 2 ingredients: micellar casein & soy lecithin.
No fillers. No flavors.
20 grams of protein per 22-gram scoop.
Amazon usually has it at a good price for a 4-pound jar.

Of course, being unflavored, these have a very bland taste - which is fine with me because I add other stuff to my shakes before mixing/blending & drinking (like a banana, or some blueberries, maybe some cocoa powder, maybe some almond butter, etc.).

My two cents.
Follow a plan, with a program where you can measure results.
Think yourself as a beginner, start with 5x5 stronglifts.
The book Practical Programming for Strength Training gives you the basic knowledge you need to know. If you only want to be strong and healthy, is all you need to know.

Yea, it's much cheaper if you buy it in big quantities. This is the caffeine I get, and this is the creatine I get. You can get them in varying sizes, and the bigger quantity you buy, the cheaper it gets. But regardless of the quantity, it's massively cheaper than pre-packaged pre-workouts, and if you mix it with a powder that has a good amount of simple carbs (Gatorade, Lemonade, Tang, etc) you get a good performance boost from the added glycogen in your system during a workout, which is something that seems to have been lost somewhere along the line with pre-workouts (probably for companies to have a bigger profit margin=/)

A bit of a follow-up question. How safe are door frame pull-up bars?

I can't put any screws into the wall, and something like This on amazon. Can it fall off easily?

Harbinger Polypropylene Dip Belt with 30-Inch Steel Chain https://www.amazon.com/dp/B001P0S3XU/ref=cm_sw_r_cp_api_Jv0czb9KH125H
Best $20 I've invested in lifting this past year. Went from where you're at to wide grip chin @60lbs x3 and regular pull-up @70lbs x3 in a matter of months. Great for dips too. My current 5/3/1 4-day split routine calls for high rep pull-up on dead lift day, which is now has me thinking I'm going to add a heavy day on Saturday mixed in with my cardio. It's my best lift according to www.symmetricstrength.com

I recommend something like this: http://www.amazon.com/gp/aw/d/B002YQUP7Q/ref=s9_top_hm_bEIhL_g200_i1?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=mobile-hybrid-12&pf_rd_r=1N0J1HDRXRY1T4SP129V&pf_rd_t=30901&pf_rd_p=4e554816-2b44-55fc-aad4-88cf26b54fd6&pf_rd_i=3408471

It is installed on top of door frame, doesn't damage the frame and is safer.

Yep they are great and are not permanently attached to anything -- I highly recommend this one for under $30

Anything with good reviews on Amazon is probably fine. I go with this stuff, which I think is the best whey isolate (no additives).

Everything you said is correct, but just for others who read this, they now make ones that come out from the door and allow the full range of motion:

An example: http://www.amazon.com/Iron-Total-Upper-Body-Workout/dp/B001ND04U4

I don't have one, but that's what I've been looking at. Seems like a pretty wide grip though, and I'm not sure if you'd be able to do chinups on it or not. It looks like your shoulders/traps might hit the handles on the sides.

I only heard good things about jaybird, so if you have the money for it, why not. I couldn't justify spending that much money on them, so I bought Soundpeats QY7. I'm satisfied with them, good sound, never falls out.

As I understand, that standard ratio for OHP:Bench:Squat:Deadlift is 2:3:4:5.

And although it's not in your brand, I highly suggest ON Double Rich Chocolate with milk. Fucking delicious. I get 200g of protein daily from these shakes.

I've had good luck with the Iron Gym one. Hasn't messed up my door and it works well.

Link

I use this stuff: NOW Whey. It works great, but is a little bit expensive. I hate all the flavored proteins and this is by far the best unflavored I've found. I just wish it was cheaper. The last time I bought it, it was $45, but its gone up to $53.

First thing that comes to mind is getting a pull up bar (especially one like the this one with multiple grips): http://www.amazon.com/Iron-Total-Upper-Body-Workout/dp/B001ND04U4

Between chin ups and multiple arm position pullups (and dips using a chair), you'll hit the majority of your upper body. You can even use your back pack to increase the weight.

Also, have you checked out the side bar at /r/bodyweightfitness ?

You can also get a resistance band set that would allow you to workout your chest standing up. Something like this: http://www.amazon.com/Bodylastics-Resistance-components-membership-LIVEEXERCISE/dp/B006O09M4K (very versatile and affordable).

I actually own both of those so feel free to ask me about them.

I own this one: www.amazon.com/Harbinger-28900-Polypropylene-Weight-Belt/dp/B001P0S3XU/ref=sr_1_1?ie=UTF8&qid=1413151539&sr=8-1&keywords=harbinger+dip+belt

It's made by Harbinger, and it's polypropylene. I've had it since May, and there are no real signs of wear. I use it once or twice a week with (so far) 30-50 lbs. I'm sure a good leather one will last longer, but this think seems pretty solid.

Its probably a safe bet to buy something more well tested like ON Gold Standard.

http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B002DYIZH6

read this book. amazing stuff with plenty of useful info!

If you want to learn about strength training theory read http://www.amazon.com/Science-Practice-Strength-Training-Edition/dp/0736056289/ref=sr_1_1?ie=UTF8&qid=1375178142&sr=8-1


It covers most aspects of strength training. Programming short term and long term, exercise selection, injury prevention, goal specific training, intesity, volume, frequency etc etc. Olympic sports and powerlifting are usually referred to in the examples in the book so it's not specifically for powerlifting, but the principles can be used for all strength training.

You're welcome.

Also, if you really want to do cable face pulls and if you're able to invest in some a set of bands, I've enjoyed these: http://www.amazon.com/Black-Mountain-Products-Resistance-Exercise/dp/7245456313/ref=sr_1_1?s=sports-and-fitness&ie=UTF8&qid=1463690662&sr=1-1&keywords=black+mountain+resistance+bands

Also, the Lifeline USA Pullup Revolution can help you do assisted pull ups along with doing negatives. I also have the Iron gym pullup bar. They work great together.

Elastic bands got me to a level where the people where complimenting me even when I had long sleeves, can work out while watching Youtube, or in the breaks of writing a paper.

For routines I started with this guide and kept looking on the other exercises with cables and dumbbell and adapting for the bands.

On an important side note, did you checked your spine for deviations? Your alignment seems a lot like the younger me, and I'm really glad I started tackling the spine curves problem when I was young.

Ok, awesome. Is this the right english version? http://www.amazon.co.uk/Optimum-Nutrition-Standard-Protein-Chocolate/dp/B002DYIZH6/ref=sr_1_1?ie=UTF8&qid=1397884701&sr=8-1&keywords=optimum+nutrition+whey+protein

http://www.amazon.com/Harbinger-28900-Polypropylene-Weight-Belt/dp/B001P0S3XU/ref=sr_1_1?ie=UTF8&qid=1376949183&sr=8-1&keywords=dip+belt

i use this. it's cheap but works great.

This is the one I get. https://www.amazon.com/gp/product/B00E9M4XEE/

You'll feel like fucking Scarface when you open the bag. Looks like a kilo of cocaine. Mix a rounded teaspoon a day into your protein, or a glass of water. Make sure you hydrate throughout the day.

I totally agree with you. I personally use a Dip Belt to lift 45lbs for dips and pull-ups.
My backpack didn't feel as secure and I'm pretty sure the mass distribution of a 45lbs weight in a bag isn't optimal and could rip the bag off.

Does anybody have a suggestion for a whey protein that is: 1. unflavored 2. low cholesterol 3. has a good ratio of AA's

I'm worried about all the heart problems that body builders are having, and I wonder if the cholesterol in high protein diets contributes to it

edit: The best thing I've been able to find is http://www.amazon.com/gp/product/B0015AQL1Q/ref=ox_sc_act_title_2?ie=UTF8&m=A3C0J8P73PANDM

https://www.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_cp_apa_1tI2xbD7BD9EP bulk supplements creatine is pretty and cheap. Easy mixes in water

For just a month... there's no need to add any paperwork to your life.

I'd focus on cardio, doing HIIT cycles of bodyweight. Jump Rope and using [these] (https://www.amazon.com/Black-Mountain-Products-Resistance-Exercise/dp/7245456313/ref=sr_1_4?ie=UTF8&qid=1468861909&sr=8-4&keywords=exercise+bands)

There are other gyms that allow 1 month memberships like Planet Fitness. Just notify them before the month is out that you're leaving.

I hope this helps.

Bulk Supplements is less than 10 cents per 5g serving of pure creatine. That is more than 6 months worth for under twenty bucks. Mix it with whatever you want or just take it straight.

That X3 stuff is a 35 cents per 33g scoop serving with only 8g of creatine in it. You're paying a lot for a scoop of sugar with some creatine in it..

You read "Stretching Scientifically"

Also would be wise to introduce some dedicated mobility exercises. Look up Eric Cressey and Lee Boyce vids on youtube for a start.

this one: https://www.amazon.com/ProSource-Multi-Grip-Chin-Up-Pull-Up-Doorway/dp/B002YQUP7Q/ref=sr_1_4?s=sports-and-fitness&ie=UTF8&qid=1525812271&sr=1-4&keywords=pull+up+bar

Pretty good imo, will be setting up a proper one for rings, pull overs and muscle ups when i get home from school

Look for a food scale that you can easily clean. If you spill greek yogurt or raw egg into some of them the buttons and screen get gross. Check out this one that has great reviews.

From Science and Practice of Strength Training under the heading Exercise Selection for Beginners: "The so-called 3-year rule is popular among experienced coaches. According to this rule, an athlete should use strength-specific exercises and exercises with a barbell, such as barbell squats, only after 3 years of preliminary general preparation."

https://www.amazon.com/gp/product/B002YQUP7Q/ref=ppx_yo_dt_b_asin_title_o07_s00?ie=UTF8&psc=1

I have this one and it's been good so far. If you weigh, say 200lb+, you may be better off investing in a Power Tower or something along those lines--though I've seen heavier guys use doorway pullup bars, I can't speak to the longevity of the bar or door trim. If you get this one, you should tighten the bolts the day after first use and week after first use. You gotta put something (I just threw a couple old socks on mine) to keep the foam from marking the door cause the black will stain (I was able to get it out with a Mr Clean Magic Eraser but YMMV it may have just been abrasive enough to remove the top layer of paint).

I bought a pair of handles for pull ups that sit on a closed door. They are awesome. I also travel with a set of very heavy resistance bands, a TRX, a compact ab wheel and a set of push-up handles that have removable bases. It's a bit overkill, but the pull up handles and the bands alone will give a fantastic workout. Here is a link to the handles: http://www.amazon.com/Lifeline-LLPUCU-Power-Up-Chin-Up/dp/B006PDK1B4

http://www.amazon.com/ProSource-Heavy-Duty-Doorway-Chin-Up-Pull-Up/dp/B002YQUP7Q

id recommend getting that. You can probably find it a tad cheaper but 30 bucks is around the price range. I recommend doing the wide grip and the furthest parallel grip. start by doing every other day and eventually you want to do it every morning everyday. it sounds intense but it's just 20 mins a day.

You need to bulk. If you don't have access to to the gym do pullups/chinups, and dips to start. Eventually when you get better and stronger, start using weight.

Pullups/chinups:
http://www.amazon.com/Iron-Total-Upper-Body-Workout/dp/B001EJMS6K/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1324935793&sr=1-1

Dip Belt for using weight:
http://www.amazon.com/Harbinger-28900-Polypropylene-Weight-Belt/dp/B001P0S3XU/ref=sr_1_2?s=sporting-goods&ie=UTF8&qid=1324935884&sr=1-2


You're too skinny right now.

I bought these instead of spending the money on BlueBuds and have loved how they sound and how the cord doesn't get in the way and that I don't have to worry about battery life nearly as much as I had thought.

awesome! I'm assuming the one in your photo is the same as this one on Amazon?

my guess is that you're not tracking your food intake correctly. It's good that you've made healthier choises...but a calorie is a calorie...and if you eat too many of them it'll hinder your progress.

get yourself a food scale and start weighing in your food.

The one I have is pretty much like this.
http://www.amazon.com/Ozeri-Professional-Digital-Kitchen-Tempered/dp/B003MSZBSI/ref=sr_1_6?s=home-garden&ie=UTF8&qid=1407466768&sr=1-6&keywords=food+scale

I weigh everything's that isn't individually packaged. And some things that are.

I mean everything. Every fruit. Every piece of meat. I even weigh the amount of peanut butter I put on bread.

http://www.amazon.com/dp/B00LP6CFEC/ref=cm_sw_r_udp_awd_XWdWub01Q15A8

I've got these, they're excellent wireless headphones for the price. The audio is quality is decent, good mids and lows, but a solid bass response. For $30 you could get these and not have to worry about them breaking

I got these: http://www.amazon.com/Soundpeats-Soundbeats-Lightweight-Headphones-microphone/product-reviews/B00LP6CFEC/ref=cm_cr_dp_synop?ie=UTF8&showViewpoints=0&sortBy=bySubmissionDateDescending#R2ZNPJPWYH61TK

They seem to be very similar to the jay birds, but they're only $30! Sound is Bt 4.1 and fantastic. They also claim 8 hr battery life. Not sure as I always end up charging them before that.

This is the best! Cheap, precise, large, and flat so that you can weight a lot of large shape plates and stuff

http://www.amazon.com/Ozeri-Professional-Digital-Kitchen-Tempered/dp/B003MSZBSI

This is $25 but shipping is free. This is what I use. It works perfectly.

https://www.amazon.com/gp/aw/d/B00LP6CFEC/ref=ya_aw_od_pi?ie=UTF8&psc=1


Work great!

I use this and it's perfect for my needs.

You might want something more elaborate, and they make this kind of style, which has way more options.

Hi there... I'm handicapped and looking to do something for working out my arms and possibly my residual limb. Any advice is appreciated. I'm looking at purchasing this:
https://www.amazon.com/dp/7245456313/

Which has a door anchor, in hopes that I can use it from my wheelchair. I also have a ten lb dumbbell to start off with.

Does the linked resistance band set seem legit?

I have this one and it works pretty well. Seems durable.

Workouts won't help you as much as diet. Get good scales; for you and for your food. I love these two:

• http://www.amazon.com/Eatsmart-Precision-Bathroom-Technology-440-Pounds/dp/B0032TNPOE/
  
• http://www.amazon.com/EatSmart-Precision-Digital-Kitchen-Silver/dp/B001N07KUE/
  
  Figure out how many calories you should be be eating to lose weight and keep a good, accurate count of them. I use this app to both calculate my calories and keep track of them: http://www.fatsecret.com/connected/
  
  I'm losing about 2 pounds a week right now, and I have plenty to eat.
  
  It's as simple as it sounds.

Let me google that for you.

https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754

> Practical Programming for Strength Training 3rd Edition addresses the topic of Training. It details the mechanics of the process, from the basic physiology of adaptation to the specific programs that apply these principles to novice, intermediate, and advanced lifters.

• Buy a bike
  
• Cycle to the gym. Nice warmup. 5 miles isn't too bad on a bike unless it's crazy hilly.
  
• Squat
  
• Cycle home. Good cooldown.
  
  Crunches are pretty much useless and will make your back hurt easily. Same with supine leg lifts. If you want a six pack, do hanging leg raises to build up those muscles and control your diet to get rid of the fat covering them up. Even if you don't end up going to the gym, get one of these and do the HLR's on it. It will let you add pull-ups to your at-home regimen, too.

Starting Strength (by Rippetoe) has been mentioned. Rippetoe collaborated with Kilgore to put out Practical Programming which gets more into the theory without getting too technical. Kilgore also wrote FIT recently and it's a great introduction book with theory and practical advice.

http://www.amazon.com/gp/aw/d/7245456313?cache=8b1c634aa03ccd0c864a409571583171&pi=SY200_QL40&qid=1409399315&sr=8-1#ref=mp_s_a_1_1

I bought a set of those resistence bands about a year ago for when I travel and can't find a gym. They give a surprisingly good workout even for the most experienced lifters.

http://smile.amazon.com/dp/B003MSZBSI

I've had this one since March, still works great.

Hey man, if you need a starting point and advice, I'd recommend reading a book on the subject. That doesn't just for for lifting and diet, that goes for anything you don't know about. Try Bigger, Leaner, Stronger by Michael Matthews.

I use https://www.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_awd_Rt3-ub1WGW7BR and it works great for me

Soundpeats qy7 Bluetooth headphones are great for running
http://www.amazon.com/gp/aw/d/B00LP6CFEC/ref=mp_s_a_1_1?qid=1426711479&sr=8-1&keywords=Qy7&dpPl=1&dpID=316kNMadTTL&ref=plSrch&pi=AC_SX200_QL40

Lift like a man, Look like a Goddess

I've been using this scale for the past 2 months and I've been pretty happy with it.

The only downside is that it's hard to read when you have a bigger plate sitting on top of it. But it's just an annoyance, not a deal breaker.

If you're looking to throw away money, I could post my Amazon wishlist? If you just want to know about programming in general, Practical Programming is good.

If I'm abroad for a long period of time I prefer to take these. Great for getting a pre-beach pump in without being that guy who travels with dumbbells.

I bought Rippetoe's book and it had a few different ways to divvy up the TM. The original is only 3 days. It's considered an intermediate program and can be done after starting strength. That made sense to me because SS is also a Rippetoe program. He's got advanced programs in there too, but I won't try to tackle those for a while yet.

There's more than one split, but I'll put it up in my top comment when I can get to my notebook. It's hard to format on my phone.

Not as cheap, but a good cheap plain protein:

https://www.amazon.com/Foods-Whey-Protein-Isolate-Packaging/dp/B0015AQL1Q

These kinds of pull up systems work really well with minimal risk of falling.

Of course having your own backyard is a blessing that should be utilized to its fullest ;)

Optimum Nutrition Gold Standard. I've only tried Double Rich Chocolate and Chocolate Mint but they both taste great. I've been meaning to try Mocha Cappucino, however it's really expensive :(

Agreed, I got this one for like 20 bucks, had 2x45lb plates on it without issue. Link

You can also buy pullup belts that will probably be more comfortable than just a rope.

I use this one.

Here, use one of these

It doesn't put stress on the frame, but rather the wall itself. Your gf might be thinking of the ones that install like a shower curtain rod.

You can buy high quality whey protein powder (like ON 100% Whey) in a 908g container for 32 euros, in 2.3kg container for 56 euros or 4.5kg bag for 100 euros. You can also probably find cheaper brands and better deals, but I only looked here and here.

This may seem very expensive at first glance, but you get 30 scoops (30g) out of the 908g container, 75 from the 2.3kg container and 150 from the 4.5kg bag. At two scoops a day (48g of protein in 60g of powder), the small container would last you two weeks. The total cost would be under 2.30 euros/day. 1.33 euros a day with the big bag.

Assuming you're still eating whatever your parents are cooking on top of that, ask for more chicken, red meat, eggs, peanut butter and milk/other dairy products with the groceries so that you can get even more protein in your diet.

Edited to fix incorrect calculation.

If you want a cheap pair to see if wireless works for you, I ordered these and enjoy them so far

https://www.amazon.com/gp/product/B00LP6CFEC/ref=oh_aui_detailpage_o06_s00?ie=UTF8&psc=1

I have a pair of these and really enjoy them.

grab a caliper. they are very inexpensive. they aren't perfect, but they give you a good idea where you are.

http://www.amazon.com/Creative-Health-6575XXXX-Skinfold-Caliper/dp/B000NN9SDO

You should definitely take creatine. The best and cheapest you can get is from BulkSuppliments, you can get it on Amazon.

https://www.amazon.com/dp/B00E9M4XEE

In regards to casein, whey, etc. you only need them to fill in the holes in your protein macro. If you're already getting enough protein from food, then you don't need them at all.

With the exception of creatine, no, supplements don't make a significant difference. Whey/casein is not considered by many to be a supplement, but a food source.

Coincidentally I just started looking for some bands for travel.
Amazon didn't have many brands but these were well reviewed.
Thoughts?

Anyone have luck with NOW?

I got this one from Amazon about 8 months back.

Never had any issues with it, and have had up to 60lbs on it but I'm sure it could handle more.

I got this from Amazon. 1KG for $18. Works fine for me, or roll with ON like everyone else is saying.

Science and Practice of Strength Training

You are looking for this book: Science and Practice of Strength Training; Zatsiorsky.

I'm rather partial to Science and Practice of Strength Training - V.M. Zatsiorsky

Also, this. (PDF warning.) Gotta get my macros.

Practical Programming for Strength https://www.amazon.com/gp/aw/d/0982522754/ref=mp_s_a_1_1?ie=UTF8&qid=1486268394&sr=8-1&pi=AC_SX236_SY340_FMwebp_QL65&keywords=practical+programming+for+strength+training+3rd+edition&dpPl=1&dpID=51TdFrvPEML&ref=plSrch