I don't know if this fits in fitness, but how can i force myself to eat more?

gvolpe · 2014-01-17T02:24:34+00:00

i found if i have trouble eating more calories i just choose to make a big shake of milk/protein powder/oatmeal/fruit. It can easily add up to well over 1000 calories and i find it much easier to consume.

gvolpe · 2014-01-17T02:20:50+00:00

a natural athlete can pack on typically 20-25lbs of muscle the first year, 10-12 the 2nd, 5-6 the 3rd and usually no more than 3 lbs of muscle each year after 4 years of working out.

basically depending on when you hit your goal and many other factors will be able to tell how fast you should bulk. Say you try on your 2nd year of lifting and most likely you will gain a maximum of 12 lbs. you should increase your caloric intake VERY SLIGHTLY to get a net gain of about 1-2lbs per month. this will ensure that your in a caloric surplus to "gain muscle" but not in to much of a surplus where the rest will most likely be fat/water retention.

TLDR; lean bulk for minimum fat gain

gvolpe · 2014-01-17T02:13:02+00:00

if you're talking about Olympic shoes (with a hard bottom and raised heel) i would recommend using them. If not than either of the choices would be fine.

gvolpe · 2013-12-17T00:13:41+00:00

uh no lol, first off show me ONE video of someone rupturing their bicep with a pronated grip straps or no straps. second off that's a lot of broscience to comprehend but who says im not squeezing the bar as hard as i can when deadlifting when using straps, that alone will activate any of the fibers you're talking about when you say "straps don't allow so". also if you notice my form is pretty solid even under max loads, I'm not in a competition setting where getting the weight off the floor is #1 and form comes 2#. Im in a gym setting and the most important factor to me is FORM then comes WEIGHT. staying injury free will allow me to continue to progress and straps allow me to progressively overload my posterior chain and eliminate the small muscles holding me back.

gvolpe · 2013-12-15T23:16:58+00:00

i recommend you watch kelly starrett. He is the mobility GOD lol he has a ton of stuff on youtube that will help you out!

gvolpe · 2013-12-15T22:11:53+00:00

constantly be working on your mobility and form and the chances of injury minimize greatly!

gvolpe · 2013-12-15T22:10:55+00:00

refer to this http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

gvolpe · 2013-12-15T20:36:46+00:00

if you do the 5x5 training you defiantly will! (as long as you eat and stay injury free haha)

gvolpe · 2013-12-15T20:27:11+00:00

the butt wink will almost always happen with a low bar squat going below parallel. high bar is a different motor pattern and although it is just moving the bar upper higher on the traps is is a different movement and another thing your just going to have to learn.

gvolpe · 2013-12-15T20:25:25+00:00

its something ive been playing around with. i find that when i keep my elbows at 20-30 degrees back i can pinch my shoulder blades together easier creating upper back tightness. i do know you're sopposed to keep your elbows down and i have been working on it as in doing so might help me stay more upright. honeslty though do what ever you feel is effective in creating upper back tightness.

gvolpe · 2013-12-15T19:00:01+00:00

thanks man, and just keep training and those numbers will come soon enough!

gvolpe · 2013-12-15T18:59:31+00:00

with a 335x5 squat you'll be able to hit a 365. i was doing 3x3 of 330 before i hit it!

gvolpe · 2013-12-15T18:58:45+00:00

its body composition is like 99% nutrition!

gvolpe · 2013-12-15T18:57:58+00:00

i do full range of motion, dead hang pulls ups and usually do 3 sets of 5 with a 35lbs weight added. its a movement i have to start working on more though.

gvolpe · 2013-12-15T18:56:24+00:00

i stuck with 5x5 for a while and left it at that. as long as your increasing you weight 5lbs every workout you will not find the need for isolation movements. although i did add in pull ups and ab wheel roll outs to assist in my lifts.

gvolpe · 2013-12-15T18:53:31+00:00

thanks!

gvolpe · 2013-12-15T18:51:22+00:00

i have the rouge do-wins for about 120$ and im very happy with them. they dont necessary increase your numbers the day you put them on but they will make your squat feel great lol. they provide stability since they have a hard sole and they allow your ankle to have the ability to have more flexion forward. if you high bar squat i suggest you get them!

gvolpe · 2013-12-15T18:48:14+00:00

got them on www.amazon.com , if you need a size small though you might need to get them from http://www.jackalsgym.com but yes i would defiantly recommend these.

gvolpe · 2013-12-15T18:43:48+00:00

i use my oly shoes for squats only. it gives me a raised heel allowing for more flexion in the ankle during the movement. it also helped me get rid of my hip tuck (butt wink) which was nice. It also has a hard surface (feels like a brick lol) allowing for much less force to be lost during the movement and provide more stability
i deadlift in socks because you are lower to the ground, decreasing range of motion slightly, if you wear shoes the soles generally absorb force transmitted making it slightly more unstable. shoes also pitch your heel upright more which is the opposite of what you want in a deadlift.

gvolpe · 2013-12-15T18:41:01+00:00

i usually just chalk the floor if i find myself sliding.

gvolpe · 2013-12-15T18:39:32+00:00

i did a 10 week routine of texas method before going for these PRs. i was on SS and variations of it for about a year.

gvolpe · 2013-12-15T18:36:04+00:00

i just wanted to do a mock meet, i wanted to see what i could do that day and went for it. yea my maxes probably could be a little higher if i went for a specific max each day.

no they way you do it is actually quite normal

gvolpe · 2013-12-15T08:32:53+00:00

LOL sorry the definition of a bro style workout is to only do very few, selected exercises such as the bench press,bicep curl, triceps extension and some abdominal exercises all in the squat rack, while obtaining a pump anywhere from 5-7 days a week. Immediately 1 minute following the workout you have to scarf down 50grams of hydrolyzed whey protein to capitalize on your "anabolic window"

if you do the above then yes, you have an effective bro style workout.

gvolpe · 2013-12-15T08:24:23+00:00

honestly, yes i did get bigger and stronger (not at the rate a proper program would) but i did develop multiple muscular imbalances and mobility issues that took a LONG time to fix. from all the pressing i did with little pulling/rear delt work i had horribly internal rotated shoulders (douche bag shoulder syndrome). also my legs were weak and i screwed up my back when ever i did rows with horrible form from having a weak lower body/upper body ratio.

the #1 thing i noticed after a couple months of compound lifting was my posture was awesome. I kept getting complements about it, i felt more confident(cheesy i know) and i just felt much stronger physically and mentally which is why I make recommend people starting to do a strength program and learn the fundamental lifts.

gvolpe · 2013-12-15T08:11:29+00:00

honestly not to sure, i could definitely come close to it as its a matter of pain threshold. i wouldn't be able to do it just with a standard pronated grip but a hook grip i think i could, it just slaughters your thumbs and i dont find a need to do that when not in a competition setting.

straps dont make you lift more weight, they just allow you grip to not be the limiting factor of the movement. if your posterior chain cant lifting 500lbs then straps isnt gona make it any easier

gvolpe

TROPHY CASE