Quote (TempoONE @ 24 Jan 2013 00:34)
should I be restarting the bar when deadlifting? (i.e take out the eccentric portion)?


Not for hypertrophy purposes.

Also, no you don't get swole in 3 months. You get results, but swole takes years.

DEADLIFTING TIPS

http://forums.d2jsp.org/topic.php?t=66185978&f=60&o=0

OLY LIFTS TECHNIQUES

http://forums.d2jsp.org/topic.php?t=66266798&f=60

This post was edited by TempoONE on Jan 30 2013 10:04pm

Lightman's FAQ

http://forums.d2jsp.org/topic.php?t=61584284&f=60

Quote (TempoONE @ 30 Jan 2013 03:00)
Ignore what the 225 lifters tell you.

If you're going very heavy, you gotta keep the air in your belly while going up and keep your abs contracted. You don't want to exhale when the weight goes up slowly or you might end up exhaling too much air and not keeping your core tight.
-CMBurns

Wouldn't that lead to hypertension? My friend developed it because he was holding his breath for too long. He's no longer lifting.


The premise says "if you're going very heavy"

That means 1 rep at a time for maybe 1-4 reps.

You don't exhale as you go up. You exhale and inhale at the top.

You don't "hold" your breath at all, you just don't release tension while you're flexing.

ERG ROW TRAINING
The best bet would be to alternate between the following:


1. All out maximum speed until failure (sprints), with rest between sets - day 1

2. Alternating between 2 minutes of medium speed, 2 minutes of high speed, 30 seconds of maximum sprint, repeat (HIIT style) - day 2

3. Do 500m as fast as possible - day 3

Rest on day 4, then repeat days 1-3 again.


The reasoning is so that you are individually training your body for each part of the row, while also forcing your cardiovascular system to improve. Consider your heart to be trained like the muscle it is....would you try to build muscle by lifting really light weights for 30 minutes straight without stopping? Or would you rather lift very heavy weights to maximum exertion for only a few reps with rest between? Obviously if you need endurance to go with that strength, you will need to alternate these in order to cover all the bases.

If you do the training I prescribed, you will not only boost your long range cardio capability, but also boost your overall speed and muscular endurance.


This post was edited by TempoONE on Mar 4 2013 11:07pm

Raynor's Advice on improving bw pull-up reps and bw pushups

Quote (TempoONE @ Mar 16 2013 11:23pm)
For females looking to improve the number of reps of body weight pullups, and body weight pushups what's the best way to go about this?

Do you suggest assisted pullups with bands as they work their way up to unassisted?

My friend currently cannot do a single pull-up, currently using the assisted pull-up machine.



Hey there.

There are two ways to go about this. If training for JUST bodyweight pullups and pushups, and assuming a gym IS available....they will need to be doing lat pulldowns, chest presses, DB presses, cable rows, bicep curls, and tricep pulldowns.

If those are not available....then you will have her do pushups (until failure) for at least 5 sets, 2x per day, 3-4 days per week. For pullups, she should be doing assisted pullups for 5 sets, 2x per day, 3-4 days per week with either a spotter assisting, or with bands.

Would a strength training approach be more efficient to achieve this, or a body building approach?

I would HIGHLY recommend you follow the anabolic cutting diet (CKD).

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals

If it's anxiety related, we need to eliminate the cause of the anxiety.

If you are unable to get rid of the anxiety through conventional means (relaxation, mental exercise, and so forth)

Let's try some sleep aids...

Try taking melatonin (5mg) , L-Dopa, and GABA approx 20 mins before bed. See if this helps.