Posts by michaelduff

User's Posts | User's Topics

Forum Topic Date Replies
Fitness what makes a good lifting routine? Apr 22 2014
05:23 (UTC)

See FAQs

Fitness how strict are you? Apr 17 2014
00:59 (UTC)
Original Post by Diana_Prince:

Not currently at maintenance myself, but my maintenance tactic does not include counting calories. I weigh myself once a week, and I have a 5 lb range that I need to stay in. Say my maintenance weight is 140 lbs. If I go over 144 consistently, I know I need to watch what I eat for a couple weeks. If I go under 137 for several weeks, I need to go eat Thai food.

Apologies OP, need to threadbomb.

Diana saw new pic and urgently needed to white knight... wouldtakeoutforpadthai/10


Fitness squat Apr 14 2014
22:04 (UTC)

brb selling my barbell to attain wheels of steel

Fitness squat Apr 13 2014
20:13 (UTC)
Original Post by cansutopcu:

I did squat(100-150 in a day) 1 month.So it made my legs bigger.I want them old size, i stoped doing squat, does it helps? Or should i do anything like stretching, yoga, pilates e.g.I really need to help

Please post photos of these legs made massive by air squatting for a month.  Science requires it.

Fitness Supersetting Apr 11 2014
01:33 (UTC)

The differences in the good beginner programs are much less than the similarities.

Good beginner programs concentrate on squat, deadlift, bench, press and pulling (such as power cleans or rows or chins or a combination). 

For the love of God, think of things in terms of movements not muscles.  Your body is a system. Squatting, hip hinging, pulling and pressing.

And don't 'major in the minors' (Wendler).  Worry about the big movements and keep the accessory movements to a minimum as a novice.

Fitness Supersetting Apr 10 2014
20:35 (UTC)
Original Post by jp2090:

Thank you Scrapper for the information.  It is obvious I tried, and failed, to develop a program from multiple sources as evidenced by Diana and your comments.  I will look through programs recommended by Diana, do you have a favorite or know of a good one to follow?  My lack of knowledge seems to be working against me to realize the gains I was anticipating.  Any assistance you can provide would be greatly appreciated.

Starting Strength, Stronglifts, Stripped 5 x 5... links are in the FAQs.

Once you are strong, getting big becomes a whole lot easier.

Fitness Starting Strength by Riptoe is good stuff? Mar 25 2014
20:09 (UTC)
Original Post by alaskadude:

Original Post by dbackerfan:

You might enjoy New Rules of Lifting for Life 

http://caloriecount.about.com/forums/fitness/ new-rules-lifting-life-book/page/1

It is written with folks of our age in mind.  It talks a lot about diet and exercise as it relates to the metabolism and limitations of people in their middle ages.


I have done every NROL program and although this one is good, it isn't my favorite but it is an excellent for a beginner looking to get fit and hasn't lifted before.  Also the nutrition recommendations explain a lot for us.

The program is laid out from a beginner to more advanced, and you can create your own workouts based on the "Chinese Menu" philosophy of the book/ workouts.  So if you aren't good at push ups yet you would continue to do those, but if you have goblet squats or even back squats down you could choose to do overhead squats instead.  

I've never done Starting Strength, but as mentioned earlier it is to build strength where as NROL programs are designed to help build a foundation and if fat loss is one of your goals it is a good place to start.


Yea, that is the other book I said I was going to order from Amazon. NROL. Ill get both those books--SS and NROL. Ill get the one for the middle age (Ouch it hurts to say that) group. Just before I left home i got a good set of heavy weights and barbells, so I am looking foreward to this.

Im flying home to alaska today from Bangkok Thailand. I have been backpacking around Asia for 6 months, doing a lot of long trips in Nepal in the Himalayas, and then living on an Island off the coast of Thailand.

Back in the day, I followed the log of a fellow who was late 40s, had two heart attacks, social issues and was over 330lbs.

He took up lifting on the Stronglifts program (which is for all intents and purposes Starting Strength).

~Two years later he was placing in world powerlifting championships.

His weight didn't really come down (self admitted he couldn't control his diet) but most of his health markers improved rapidly.

That was the anecdote, now some science:

video lecture


Starting point and age are insignificant against will and good sense.

Fitness short weight workout of a few reps is useful? Mar 07 2014
02:29 (UTC)

1. If you knew what your doing is working for your goals, then why ask anonymous interwebz people? 

2. If you want endurance, then why aren't you just dropping and doing 20 push ups instead?

Roll bread wasn't tasty


Fitness short weight workout of a few reps is useful? Mar 06 2014
21:29 (UTC)
Original Post by lmor597612827:


I started bench pressing heavy weights to lose weight and gain strength.

I have read that lightweight reps have little effect compared to heavy lifting.

On the other hand, sometimes I like to just grab some 10 pound hand weights and do 20 quick reps, like while I am doing something else. Watching TV or whatever--just do 20 quick reps with 10 pounds in each hand.

Does this help, am I gaining anything from this, or am I just kidding myself?

Previously I would have agreed with all the other posters but...

If your goal is to increase your bench, you need to do a lost of pressing.  A lot of people see gainz by pressing a lot.

If you go into a normal gym, you will usually find that there are people who can bench decent numbers.  You can half that number of people who can squat or pull decently - you see the same thing on the strength boards; guys who are doing squat-centric programs like SS/SL etc get strong at squatting and pulling relative to their bench.  Its because the gym bro presses and presses a lot.  Whether its incline, decline, flat, dumbbell, cable pressdowns, overhead... they are all about the press.

And don't take my word for it (I am one of the decent squatters & pullers with a pathetic bench)... ask the Boss or Big Bear T.

Whether 10lbs is enough to induce an adaption is dependent on where your bench is now.  Note Big Bear T was using bands.

I wouldn't recommend this methods with deads or squats unless you are Russian or a cyclist.


Foods Dietary Dairy and Osteoporosis Mar 05 2014
20:26 (UTC)

Can I just add this study:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3 654657/

Which goes to the topic in which the original post was inspired by (ie. that teen girls are more likely to get fractures exercising if they have high dairy intake).


Fitness Please help me, I really need an answer... Mar 05 2014
20:19 (UTC)
Original Post by scrapper78:

Original Post by oldguysrule:

Original Post by Mmaffie:

I personally think you need to bump up your daily calorie intake but make sure they are from a good source. Are the calories you eating quality foods? If you have consistent muscle injuries you need to eat more lean meats like chicken and turkey. You will be able to strengthen your muscles while still getting enough calories. If it is a none injury issue than simply bump up your dairy intake to strengthen your bones. If you went up to 3000 to 3500 calories a day at your weight and activity level, you should not gain any bad weight as long as it's good food.

I realize that you are well meaning, but suggesting dairy for bone health isn't a good idea. Quite the opposite is most often the result of studies. List the top ten dairy producing/consuming countries in the world, and that is pretty much the same list as the countries with highest incidence of hip fractures.

The specific proteins that are in milk cause a person to lose so much calcium in their urine that the loss more than compensates for ingesting the Ca in the milk itself.

Activity levels, type of activity, and sun exposure are much better predictors of bone health.

I wanna talk about this.


Another thread?


And not a single study was provided that day...

I don't often Descartes meme but when I do its to point out that the bolded is tosh.



Fitness From Slob to Fit testimonials sought! Tell me your exercise story Mar 04 2014
04:08 (UTC)

OP, decide your fitness routine. join an internet forum of people doing like exercise and mock what everyone else is doing with the sweet air of moral superiority. 


No mention of selfies, IG, Facebook and tumblr... you people are setting OPie up for days of miserable self-loathing and ultimate failure?

OPie this is how fitness works in 21st century; everything else is shallow and narcissistic.

semi srs

brb if you're not powerlifting you're failing

brb PM for my @IG


Fitness walking on sand - Muscle group use? Mar 03 2014
20:15 (UTC)
Original Post by metabolicmom:

I just laughed so hard I think I snorted! Too funny, Kevin! But only 47 empty beer bottles? Haha

Gosh, I remember those days of wee ones. Walking LESS than 50 yards..Carrying one while the other is being dragged through the sand as he held onto my leg.. Having some type of tantrum. By the time we got to our "spot", - approximately 10 hours later- LOL- and set up the chairs, umbrellas, playpen...etc... I was literally exhausted and probably burned 800 million calories haha

I think this is an event in the 2014 Crossfit Games (TM)

Fitness compound or isolation workout? Feb 18 2014
01:51 (UTC)


Fitness compound or isolation workout? Feb 18 2014
01:51 (UTC)

No, badass is shirtless, boardshorts, fob chain and doing Olympic lifts for time.

Everything is just lifting weights.

Fitness compound or isolation workout? Feb 17 2014
20:26 (UTC)
Original Post by robinlholland:

What I learned on the forum. Compound for the first two years. No machines. Cables are cool tho. Everything standing. Engage your core and stop when it fails. Two legs days a week and two upper body days in between. 45min to 1 hour. Cardio isn't necessary unless you want it. Eat food. Drink water a lot. Cut the inside seam of you Tshirt to show your lats. Actually that us just the teenage boys.


You wear a shirt?


Fitness Weights are making my butt and legs bigger... help! Feb 16 2014
21:08 (UTC)
Original Post by imccarthy:

Original Post by katiemcguire:

To slim and tone your muscles you want to do low weight with high reps.  That way you are working your slow twitch muscles.  You also might want to try yoga or pilates.  Hope that helps a little!

 I disagree. High reps with lower weights is a complete waste of your time.

If you are gaining size in your legs and butt, your are gaining muscle. This is a good thing. However, in order to lose the unattractive fat covering these areas you will need to deal with your calorie intake.

Zombie'ing is usually bad but bumping an old Ian McCarthy thread means you have won the internet for the day non-English speaking bot.


Fitness compound or isolation workout? Feb 16 2014
21:05 (UTC)
Original Post by amethystgirl:

He is right. You won't look like him unless you start injecting yourself with testosterone (and even then it would take a lot of hard work).

I'd suggest Starting Strength or New Rules of Lifting for Women.


At 108lbs you have plenty of room to move before people starting pointing and your She-Hulk physique

Fitness bum not perky anymore :( Feb 13 2014
20:32 (UTC)
Original Post by Diana_Prince:

I'm also gonna throw in any program by Brett Contreras, the "Glute Guy." He's actually super-legit, despite the dorky name. :p

http://bretcontreras.com/the-30-day-ultimate- better-butt-challenge/

He's legit something...

Fitness Weightlifting program for getting stronger Jan 28 2014
23:20 (UTC)
Original Post by dbackerfan:

I tried the strong lifts and got real bored, I also found him to not much care for women !!

If you got bored on Stronglifts, why would SS be any different?

I really couldn't tell you what his personal beliefs are beyond that I know he is slippery with the truth and wants to make money... welcome to capitalism.

What I do know if that the program will make you stronger pretty efficiently if you put in the requiste effort.

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