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Old 03-01-2013, 08:23 PM   #21
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Due to inflexibility in my hip flexors, I am not able to doll full squats with good form. So should I do box squat until I feel ready to try full squats. I am also doing multiple types stretches right now to try to become more flexible.
Are you trying to do wide stance or narrow stance squats?

Also, do you have a video of your squat form?
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Old 03-01-2013, 08:25 PM   #22
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What is a good beginner program I have been fallowing icecreamfitness's 5x5 for beginners but it is starting to wear me out after using it for the past 3 weeks with the 2 hour workouts
Try this, see what you think.

http://muscleandbrawn.com/forums/wor...y-workout.html
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Old 03-01-2013, 08:37 PM   #23
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Beyond recovery, what are some other considerations for the over -forty, lifter?

How much do you feel that age affects (i.e. limits) lift progression and or bodyweight changes for the older versus young lifter?
Well I think there are several benefits an over forty lifter has. They know their bodies well, and their limitations. They also don't have this belief that they are invincible, which can be beneficial as well.

The main limitation is that they do not have a fast metabolism. This commands a more precise eating plan.

I don't generally recommend starting with programs like Starting Strength. It might be better to ease into a lower frequency approach, learn form and then go more frequently as confidence and conditioning improve.

I also don't think over-40s should start with crazy volume, nor crazy splits. 2-3 days per week is plenty.

Plan for the long haul, eat smart, go slow and gains will come. generic, general advice right?
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Old 03-01-2013, 10:21 PM   #24
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Hey Steve, I'm just confused about the whole gaining bulk and fat loss at the same time. I'm 6 feet and i weight 190 pounds. I've lost 15 pounds of fat through cardio, strict diet and the weight lifting plan you have up on M&S, the 4 Day Maximum Mass Workout, in the last two months. In short what diet or weight training plan do i have to follow to get DEFINED muscles. I believe I'm almost passed the weight loss diet and now i want to start to bulk in such a way the i have low body fat and DEFINED muscles. I wanna be able to see those abs! Thanks!
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Old 03-01-2013, 11:04 PM   #25
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Hey Steve, I'm just confused about the whole gaining bulk and fat loss at the same time. I'm 6 feet and i weight 190 pounds. I've lost 15 pounds of fat through cardio, strict diet and the weight lifting plan you have up on M&S, the 4 Day Maximum Mass Workout, in the last two months. In short what diet or weight training plan do i have to follow to get DEFINED muscles. I believe I'm almost passed the weight loss diet and now i want to start to bulk in such a way the i have low body fat and DEFINED muscles. I wanna be able to see those abs! Thanks!
Hi CS,

Most guys simply aren't going to do both well, if at all, at the same time. Beginners can sometimes gain muscle while losing fat, but all this is generally sub-optimal. It's like trying to hit 2 targets with one bullet.

Best to do like you are doing - lost the fat you want to lose while training for muscle. that is the only thing you can control. You can't get weak while cutting or else you will lose muscle.

Let me ask where your current strength levels are, how many calories are you eating per day and how many grams of protein per day? Also what is your age?
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Old 03-01-2013, 11:31 PM   #26
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Hi CS,

Most guys simply aren't going to do both well, if at all, at the same time. Beginners can sometimes gain muscle while losing fat, but all this is generally sub-optimal. It's like trying to hit 2 targets with one bullet.

Best to do like you are doing - lost the fat you want to lose while training for muscle. that is the only thing you can control. You can't get weak while cutting or else you will lose muscle.

Let me ask where your current strength levels are, how many calories are you eating per day and how many grams of protein per day? Also what is your age?
Im 19 years old. I'm a newbie.Started two months ago and have gotten real into it. I can bench press Bar+45 each side 10 times. I can dead-lift Bar+ 55 each side 5 times for 2 reps. And i can Squat the Bar+65 on each side for 10 reps. As for Calorie intake I've never actually measured accurately but i believe its about anywhere from 2000-2500 (all of this being healthy foods, no junk food, no pop, just water etc.) For Protein Id say about 100g on days that i don't work out and 140g on days that i do. Two scoops of whey everyday and an extra two after work out.
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Old 03-01-2013, 11:39 PM   #27
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Im 19 years old. I'm a newbie.Started two months ago and have gotten real into it. I can bench press Bar+45 each side 10 times. I can dead-lift Bar+ 55 each side 5 times for 2 reps. And i can Squat the Bar+65 on each side for 10 reps. As for Calorie intake I've never actually measured accurately but i believe its about anywhere from 2000-2500 (all of this being healthy foods, no junk food, no pop, just water etc.) For Protein Id say about 100g on days that i don't work out and 140g on days that i do. Two scoops of whey everyday and an extra two after work out.
Hi CS,

At your age I don't recommend "cutting", but rather training for muscle size, progression of weight (strength), while eating mostly clean foods to satiety.

Understand that getting shredded is not a sustainable condition. Also know that prolonged dieting at your age is simply not wise.

I hope you will reconsider, and instead pursue muscle building.

I recommend watching this video:

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Old 03-03-2013, 01:26 PM   #28
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Are you trying to do wide stance or narrow stance squats?

Also, do you have a video of your squat form?
I recently hurt my back playing rugby and so I will film myself as soon as I feel healthy. I am also doing wide stance squats I beleive. Thanks for the quick reply
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Old 03-03-2013, 02:57 PM   #29
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I recently hurt my back playing rugby and so I will film myself as soon as I feel healthy. I am also doing wide stance squats I beleive. Thanks for the quick reply
I had a feeling you were wide stance squatting

Most likely the stance width is your issue. I am not a fan of wide stance squats until conventional stance are reasonably mastered, and a base strength has been built.
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Old 03-03-2013, 03:23 PM   #30
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With my workout plan I normally get 3 days a week. I do the basics on 2 days (squat, bench, deadlift, then shoulder press or push-press if I have time) and I strongman day playing with kegs half full of sand. What are some good accessory workouts I could do when I have time to strengthen my core lifts? I just hate feeling like I still have some energy left.

I have also heard goblet squats are good for working on squat depth and form. Is this true and could you recommend something else?
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