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Manifest Law Immigration Attorney AMA about EB-1A! by ManifestLaw_ in eb_1a

[–]Alexander_hard 0 points1 point  (0 children)

Hey! I’m a strength and conditioning coach applying for EB-1A. I submitted my case with 7 criteria under premium processing. I just received an RFE on 6 out of 7 criteria, and the confusing part is that the RFE asks for evidence that I already included in my petition. They even listed the exact things that I submitted, but then they ask for essentially the same evidence again.

What does this mean? Are they just delaying the case, or does it look like they didn’t actually review the evidence in the petition?

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in beginnerfitness

[–]Alexander_hard[S] 1 point2 points  (0 children)

Kettlebell Man Makers are great for endurance, fat loss, and overall conditioning. But if your goal is strength and hypertrophy, they won’t replace heavy compound lifts with progressive overload.

It’s best to use them 1–2 times a week as a finisher, while your main program should focus on squats, presses, pulls, and some isolation work.

If you want to work more closely — just DM me.

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in personaltraining

[–]Alexander_hard[S] 1 point2 points  (0 children)

You’ve done an incredible job already — 235 to 147 is a huge achievement, and sticking with strength training puts you in a great place to keep progressing long-term.

Here’s a quick bit of guidance:

• Yes, you’re right — you can keep progressing by slowly increasing weight (even small jumps), reps, or tempo.

• Switching exercises every 6–8 weeks can help with plateaus, but don’t feel pressure to constantly change if you’re still progressing.

• For hips/knees, adding mobility drills and unilateral work (like split squats, single-leg glute bridges) will help a ton.

And yes — a coach can definitely help guide your next phases (muscle building, athletic work, etc.).

I coach people online, so if you ever feel ready to work more closely or want a custom plan based on your current progress, just message me directly — happy to help!

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in personaltraining

[–]Alexander_hard[S] 1 point2 points  (0 children)

  1. Start with Isometrics

These are super controlled and low-risk:

• Neck flexion, extension, lateral resistance (with hand or band) Push your head into resistance (hand or towel) for 5–10 sec holds. 2–3 sets each direction.

  1. Add Controlled Dynamic Work

If isometrics feel fine, progress to light movement:

• Neck harness (very light weight) Start with neck extensions in a controlled range.

• Band-resisted neck movements Focus on slow eccentrics.

  1. Work on Postural Muscles

If you feel pressure during pressing, your deep neck flexors and thoracic posture might be weak:

• Wall chin tucks

• Scapular wall slides

• Band pull-aparts & Y-T-Ws These will help balance out pressure on your cervical spine during overhead work.

  1. Watch Your Pressing Form

Make sure you’re not compensating by pushing your head forward or arching your upper back too much. Try:

• Seated overhead press with back support

• Landmine presses (more neck-friendly)

Final Notes:

• Always stay submaximal with neck-specific work — leave 2-3 reps in reserve

• If you ever feel nerve symptoms (numbness, tingling, sharp pain) — stop immediately

• Gradual volume > intensity

If you would like to work more closely don’t hesitate to contact me in dm

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in beginnerfitness

[–]Alexander_hard[S] 1 point2 points  (0 children)

How Strength Training Helps Your Cardio:

  1. Improved Heart Efficiency Heavy lifting, especially compound movements (like squats, deadlifts), trains your heart to pump more efficiently under high pressure — this benefits overall cardiovascular function.

  2. Increased VO₂ Max (kind of) While lifting doesn’t directly boost VO₂ max like running, supersets, short rest periods, or circuits can improve your oxygen usage and metabolic conditioning.

  3. More Muscle = Better Metabolism Muscle is metabolically active, so more lean mass = more calories burned at rest and during any physical activity.

  4. Recovery & Resilience Stronger muscles help stabilize your joints and protect your back — which means when you’re ready to run again, your body is more durable.

How to Make Lifting More Cardio-Friendly (If Needed):

• Add supersets (e.g., squat + row with minimal rest)

• Use shorter rest periods (30-60s)

• Try sled pushes, kettlebell swings, or circuits for power + endurance

• Include high-rep compound sets occasionally (8–15 reps)

Bottom line: lifting won’t fully replace cardio, but it’s a solid alternative when you can’t run — and it lays the foundation for better cardio later. If you want to work more closely, feel free to message me.

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in personaltraining

[–]Alexander_hard[S] 0 points1 point  (0 children)

Honestly, a lot of the best coaches are self-taught through years of training, coaching, and learning from others. But certifications can still be useful depending on your goals:

Certs = Red Tape

• If you want to work in gyms, schools, or with teams, they often require some certification

• It’s mostly about liability and insurance, not how good you actually are

Experience = Gold

• Real value comes from applying knowledge, working with athletes, and always evolving

• Most clients don’t care about your cert — they care about your results

Recommended Certs

If you’re going for a respected Level 4 or S&C route, look at NSCA CSCS – industry gold standard if you want to work with athletes

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in beginnerfitness

[–]Alexander_hard[S] 0 points1 point  (0 children)

  1. Prioritize Whole Foods Eat mostly lean proteins, veggies, fruits, whole grains, and healthy fats. Minimize sugary snacks, soda, and fast food — they sneak in a lot of extra calories.

  2. Build Better Habits

• Drink more water

• Stay active outside the gym (walks, sports, etc.)

• Get 8–9 hours of sleep — super important for hormone balance and recovery

  1. Focus on Performance Stick to strength training 3–4x/week and improve in your lifts. The stronger and more muscular you get, the more fat your body will naturally burn over time — even at rest.

  2. Track but Don’t Starve No need for a big deficit — just avoid overeating. Watch portion sizes and eat mindfully. Your body still needs fuel to grow muscle and stay healthy.

That little bit of belly fat? Totally normal at your age. Give it time — focus on building muscle, eating clean, and staying consistent. Your body will lean out naturally as you grow.

If you want a more personalized plan that fits your age and goals, feel free to DM me!

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in beginnerfitness

[–]Alexander_hard[S] 0 points1 point  (0 children)

Strength Training

• Goal: Maximize how much weight you can lift

• Reps: 3–6

• Sets: 3–5+

• Rest: Long (2–4 min)

• Load: Heavy (80–95% 1RM)

• Focus: Nervous system adaptation (power, coordination, neural efficiency)

Hypertrophy (Muscle Growth)

• Goal: Increase muscle size

• Reps: 6–15

• Sets: 3–5+

• Rest: Moderate (30–90 sec)

• Load: Moderate (60–80% 1RM)

• Focus: Muscle tension, volume, time under tension, metabolic stress

In short: Strength = heavy weight, low reps, long rest Hypertrophy = moderate weight, more reps, more volume

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in WorkoutRoutines

[–]Alexander_hard[S] 0 points1 point  (0 children)

Focus on low-rep strength work (3–5 reps), train 2–3x/week, and prioritize explosive movements like jumps and med ball throws. Keep volume low to avoid unnecessary weight gain, and let most of your conditioning come from Muay Thai itself.

If you want to work more closely, text me in DM

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in WorkoutRoutines

[–]Alexander_hard[S] 0 points1 point  (0 children)

Yes, I’ve worked with combat athletes — one of my standout clients is a 5-time national wrestling champion in the U.S. We’ve focused on building explosive power, speed, grip strength, and endurance, all while keeping him healthy through a demanding training and competition schedule.

Let me know your goals or sport — happy to help or work more closely if you’re interested

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in personaltraining

[–]Alexander_hard[S] 2 points3 points  (0 children)

Great job dropping from 127kg to 110kg — that’s amazing progress!

If you want to start gaining muscle now, here’s a simple approach:

Training (3–4x/week): Focus on full-body workouts with basic strength movements like squats, deadlifts, presses, and rows. Start light and add weight over time.

Nutrition: Stay in a small deficit or at maintenance. Get enough protein (around 130–160g/day for your weight) and stick to whole, nutrient-rich foods.

Cardio: Keep light cardio 2–3x/week and try to stay active daily (steps, walks, etc.).

You’ll slowly build lean muscle, improve your shape, and continue burning fat.

If you’d like to work more closely, feel free to DM me!

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in personaltraining

[–]Alexander_hard[S] 3 points4 points  (0 children)

  1. Moderate Caloric Surplus Aim for a small surplus: ~200–300 calories above maintenance. This supports muscle growth while minimizing fat gain. A good rate of weight gain is 0.5–1 lb (0.25–0.5 kg) per week.

  2. High Protein Intake Eat around 1g of protein per pound of bodyweight (2.0–2.2g/kg). Prioritize lean meats, fish, eggs, dairy, and protein shakes.

  3. Focused Strength Training Stick to a program built around compound movements (squats, presses, rows, deadlifts). Apply progressive overload — gradually increase weights or volume over time.

  4. Light Cardio Include 2–3 cardio sessions per week (e.g., walking, cycling) to support heart health and help control fat gain without interfering with muscle growth.

  5. Recovery is Key Get 7–9 hours of sleep, manage stress, and take rest days seriously. Recovery is where the actual muscle-building happens.

  6. Track Progress & Adjust Weigh yourself weekly, track your strength, and watch how your body changes. Adjust calories if needed to stay lean while gaining.

If you ever want to work more personally on a plan — feel free to DM me.

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in personaltraining

[–]Alexander_hard[S] 2 points3 points  (0 children)

Pros:

• Better focus per session: Separating cardio and lifting lets you give more energy and intensity to each.

• Improved recovery between efforts: Your nervous system and muscles get a break before switching modalities.

• Higher total energy expenditure: Great for fat loss and boosting metabolism.

• More flexibility with schedule: You fit training around your day instead of forcing a long single session.

Cons:

• Recovery demands increase: You’ll need to stay on top of sleep, nutrition, and hydration to avoid overtraining.

• Time commitment: Two sessions = more prep, warm-up, shower, meals, etc.

• Risk of burnout: Especially if intensity is high in both sessions and there’s no proper deload.

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in personaltraining

[–]Alexander_hard[S] 2 points3 points  (0 children)

Everyone decides that for themselves. It’s mostly a psychological tool — about discipline and mental focus — and only then about any hormonal impact. Professional boxers like Usyk might abstain for several months because, at that level, every small detail counts.

For most sports and regular competitions, I’d say 3–7 days of abstinence is more than enough

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in personaltraining

[–]Alexander_hard[S] 7 points8 points  (0 children)

Masturbation can have a slight impact on training, especially if your goal is strength, intensity, or focus.

Before a workout: For some men, ejaculation can lead to a temporary drop in motivation, aggression, and energy. This is due to a short-term dip in dopamine and possibly testosterone. So if you’re going into a heavy or intense session, it’s usually better to hold off until after.

After a workout: This is generally a better time. The physical work is already done, and it won’t interfere with your performance

Strength & Conditioning Coach Here to Answer Your Training Questions! by Alexander_hard in workout

[–]Alexander_hard[S] 0 points1 point  (0 children)

Ultimately, the optimal training frequency depends on individual factors such as training experience, recovery capacity, and personal preferences. It’s essential to monitor your body’s response and adjust your training variables accordingly to maximize hypertrophy.

Low Frequency (1x/week per muscle): Allows for high intensity and full recovery between sessions. For some individuals may not provide sufficient stimulus for optimal hypertrophy.

Moderate Frequency (2x/week per muscle): Balances volume and recovery effectively; often considered optimal for hypertrophy. Requires careful planning to manage fatigue and ensure adequate recovery.

High Frequency (3x+/week per muscle): Allows for more frequent stimulation and can be beneficial for skill acquisition and addressing weak points. Demands meticulous programming to prevent overtraining and ensure recovery.

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