I bike for my form of HIIT but after biking today I tried to squat and one of my knees was killing me.

Any idea/suggestions?

edit: Also I just bought new running shoes, so I hope they help but whenever I run on a tredmill/outside, my shins immediately hurt (within 45 seconds to a minute), also are there any suggestions for this?

This post was edited by Greet on Aug 12 2015 06:59pm

Wrap your knees prior to squats. Also biking may not be the best type of cardio for you if it's causing you knee pain. Try to switch to an elliptical or regular running to see if there is a difference.

The pain in the shins is shin splints. This is common and will actually go away over time once the shins microfracture enough to calcify properly. Until then you can use calf sleeves if the pain is intolerable.

Raynlads do you know much about powerlifting programming and peaking?

I have a comp in 8 weeks and not sure how to approach it.

Current PRs in competition

Squat 210 (no wraps + walked out)
Bench 140
Deadlift 265

Currently accustomed to DUP style training 3x week. Squatting benching and dead lifting every session

Prior to a PL meet, you can switch up to something like this:



Mon - Squat/Bench
Weds - Squat/Dead
Fri - Squat/Bench
Sun - Squat/Dead
Tues - Repeat Mon
Thurs - Repeat Weds
Sat - Repeat Fri

....etc.



You should also be doing 3x5 until 4 weeks out, then begin 3x1.

You should further attempt to force some growth in the 2-4 weeks out period by superloading one set and using a spotter to do a maximum intensity negative (1x per exercise per day)

When 2 weeks out, go back to 3x1, and try to increase by 2.5-5 each set, each day.


Get at least 10 hours of sleep after each training session during the last 2 weeks as well, and make sure your diet is spot on.


Good Luck

Hey raynor, I was just wondering what your thoughts were for creatine regarding fat loss. I know that some water retained weight will be gained, but I've heard through increased exercise from the supplement will lead to better fat loss. This is only speculation leading me to be skeptical regarding trying it.

I attend the gym about 5 days a week for an hour and a half and cardio on other days.

Will adding creatine to my meal plan Promote fat loss more than gained water weight?



This post was edited by bullets501 on Aug 14 2015 08:53am

I'm currently at 11% body fat and my lower abs at only visible when I'm NOT flexing, the top 2 stick out and the lower just spoofs when I flex my abs

Same at 9% bf so I want an exercise I can do to help bring out my lower abs to match my 2 upper ones. (Tried decline crunches only ever felt it in my upper abs/hip flexors)

Currently doing no an work just compounds 2x/week

E/ best exercise? Prefer lower reps, am able to do hanging exercises eg window wipers etc

This post was edited by turtol on Aug 15 2015 03:33pm

I didn't mean for I said or, I have the first book. I want something that is about nutrition only

raynor buddy
any new pics?
update on your life and training.

Creatine will NOT make you gain more fat, and it can actually help you lose fat from it's generally anabolic promoting properties.

But yes, you will retain some water, which will make you appear "smoother" than your bf %.

This can also have to do with your actual body type and structure. If you look back to Arnold Schwarzenegger in his prime, he too has the lower abs concave when flexed.

To increase the size of your lower abs, the exercises are predominantly hanging leg raises (try holding a Dumbbell with your feet when doing them for more weight), Reverse Crunches, and Knee Raises.


Obviously, make sure you are focusing your efforts on the lower abs....feel the contraction with each rep, and hold each rep for at least 1-2 seconds for maximum benefit.