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  1. S

    16 Ways to Eat Healthy While Keeping it Cheap

    Thanks omen. Check 1fast400 for supps in the US. 10lbs optimum nutrition comes at 70$ (used to be 40$)
  2. S

    16 Ways to Eat Healthy While Keeping it Cheap

    Thanks Omen. I'll take a look at it. As you know I'm living in Europe (Belgium). Everything I buy has tax (25%) + international shipping costs. FYI, the whey I used to buy at 45$ was 90€ once it got here. Still cheaper & of better quality that goes around in Belgium, so I didn't care.
  3. S

    man boobs

    man boobs is: -bodyfat -bad posture -overdevelopped chest Train your shoulders, traps & back more. Decrease your body fat. Walk with your shoulders back. Problem solved.
  4. S

    16 Ways to Eat Healthy While Keeping it Cheap

    I buy optimum nutrition whey. The price used to be 45$ for 10lbs, but recently the price went up as mrRuckus writes to 70$. If you know cheaper, feel free to post.
  5. S

    16 Ways to Eat Healthy While Keeping it Cheap

    Thanks spesmilitis. It was the goals ;). Feel free to help by digging it.
  6. S

    16 Ways to Eat Healthy While Keeping it Cheap

    Hehe, indeed Simon.
  7. S

    16 Ways to Eat Healthy While Keeping it Cheap

    Eating healthy is important. Eating healthy: * Lowers disease risks * Increases productivity * Gives you more energy * Makes you stronger You probably think eating healthy is expensive. I’ll be honest — it is. But there are tricks to keep it low cost. Here are 16 ways to...
  8. S

    question about box squats

    Knees out as always on the squat. But knees shouldn't come forward. The whole movement comes from the hips. Think romanian deadlift. Hips go back, lower legs don't move. Knees unlock, but lowering happens by flexing the hips.
  9. S

    question about box squats

    First thing that moves is the hip. Hip goes back, lower leg stays (almost) perpendicular to the floor. Think sitting back on a toilet. The goal: hip emphasis (glutes/hamstrings). Sitting down: the knee come forward.
  10. S

    Working out alone

    *) Ask someone at the gym to spot in case there's a problem *) Know yourself. You should be able to predict if the rep will be hard or not. *) Bench in a power rack & use the safety pins. Set them high enough. In case there's a problem, you can lower the weight to your abs, then put it on the...
  11. S

    new routine

    The trick is to start on a beginner routine. 3times a week, adding weight every workout. Beginners who apply this method faithfully achieve a 100kg squat in a 3-4month period. As long as it works, as simon says, don't fix it. Once you can't get away with adding weight 3times a week, start...
  12. S

    new routine

    You're powerlifters are right. It's better to max one time a week. But it all depends on your current stats. I'm currently doing a 3 day a week volume/recovery/intensity approach: -Mon: volume 5x5, increasing weight every week (80% max) -Wed: recovery 3x3, 10kg off monday (70% max) -Fri...
  13. S

    Just Dumbbells?

    lots of things: -Overhead Squats -Dumbbell snatches -Dumbbell swings -Dumbbell presses -Dumbbell rows -Dumbbell Bench Press etc... Use your imagination. You can do any exercise one handed. It will be tougher, but when you come back to a barbell, you'll be much stronger.
  14. S

    Questions about weight lifting

    You're hitting all muscles with the exercises you describe, however you need deadlifts for pure back strength. Check your deadlift technique if you have doubts.
  15. S

    caluses from lifting

    The problem with gloves: -the bar becomes thicker. You've got something between the bar & your hand. Those who have trained with fat bars know what I'm talking about -it leads to other problems. Eczema's from sweating & wearing gloves. Maybe you're not prone to it, but many do. -it's not...
  16. S

    Cant Squat

    Some tips: -start with an empty barbell, let your body get used to squatting deep -focus on your squat technique. Knees out, heels on the floor, no bouncing at bottom. -stretch your hamstring: back straight, butt back, bend over, try to touch your toes -stretch your ankles: stand on steps...
  17. S

    Sadburger's lifting and progress journal - 12 weeks

    Continue adding 5lbs every workout sadburger. You're doing fine. Trust your body. You'll be able to add 5lbs every workout for longer than you think. The Overhead Press is tough. Good approach: same weight next time, you'll probably have all reps, then increase like with other exercises. to...
  18. S

    caluses from lifting

    Use a pumice stone. 2-3 times a week after your training. Don't go to hard, just the top of the callus. Next learn to grip your bar correctly. The bar should be close to your fingers, not in the middle of your hand. Check the picture in the middle of the page of this article: How to...
  19. S

    5x5 deload week

    Top 3 is ok. Dropping from 5reps to 3reps is a big difference. It will feel heavy, but is physically & psychologically easier.
  20. S

    5x5 deload week

    3x3 with the same weight as in week7. Tremendous drop of volume (from 25reps per exercise to 9reps). That will do it.
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