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From what I know "stretching the IT band" is just a myth, since it's too dense to be stretched at all.
I didn't do It band rolling, but I don't think I need this. my exercises helped me to built enaugh strength to no feel pain. Even when I feel a little bit I'm using knee strap and bodyweight squats with the ball between the legs with thera-band exercise and normal lunges and with using unstable ground help me reduce small pain
I red a lot and many people said that this it band stretch did help them so this looks interesting. But as I said- don't need this but thanks for tips
It seems to me the RL plant with right hand dominant creates a different style of dunking then the LR plant with right hand dominant. With his his style of plant it really allow him to jump sideways and bring the ball back.. I really envy this as it makes for much smoother dunking especially for in game dunks..
<a href="http://www.youtube.com/watch?v=U08pdMzjKUo" target="_blank">http://www.youtube.com/watch?v=U08pdMzjKUo</a>
I lost 10lbs without losing any net strength. That is good progress in terms of relative strength, which is what I want. Kingfish and frank yang also cycle(d) their bodyweight a lot. I simply won't get much stronger by not gaining any weight anymore, so I just want to gain weight SLOWLY so I can still gain strength and not have to cut fat for a long time.Thanks for the in depth response
I want to bulk to get stronger. Whenever i workout without gaining weight, i just end up spinning my wheels in place. Evidence of this in my log where I couldn't go down past 193-194lbs for like a month and didn't increase strength one bit in any lift at all.
Yes, it's easier to get stronger while your bw goes up... but if you get stronger while your bodyweight goes up and then lose strength when you cut weight you are also spinning your wheels, albeit not in place.
What I would suggest for you is not to bulk but to eat enough to get stronger.This is exactly what I want to do. I want to maintain my calories on rest days, and be at about a 400cal surplus on workout days. That's a very small surplus... +1,600 after the whole week, as opposed to the traditional 500-700cal surplus every single day which leads to a 3,500-4,900cal surplus at the end of the week. big difference!
my advice: If you are at your goal weight why not eat maintenance for awhile and continue to train hard in the gym. You were just in a restrictive diet so eating maintenance levels should put you in comparatively a much better state to make strength increase.I was at maintenance for a while (over a month) and literally did not have a single increase in strength
For now keep your protein close to 200g and get about 20g carbs before workouts and 50g of carbs post workout. Of course throwing in about 40 grams of heathly oils takes your calories at this level to about 1500... Meaning you won't have a ton more to play with and not gain weight. Kinda elimates things like late night pizza. That's why this approach takes discipline. Give your lifts time... strength should gradually increase, but if you really find your lifts getting stuck then try to counteract this by adding in some most postworkout carbs. A big reason we lose strength when cutting is insufficient glycogen reload, you can make huge inroads by modulating this.
If you follow this kind of an approach you may in fact end up gaining some weight as you might find it necessary to increase your carbohydrate intake more to keep the strength from stalling. This weight gain should be moderate and can be held back by a few days of tempo work (ie. Medium intensity system work - sprinting/swimming). I think this type of approach in the long term will get you much better relative strength than a blanket decision to start eating at a surplus of X amount of calories. This advice isn't super simple but you are already a pretty strong guy (squatting 400+ at under 200lbs) and as such your nutrition requirements are going to be more advanced than +cals/-cals if you want to become an even better athlete. Think of your new goal as getting stronger and eating just enough to facilitate this rather than deciding to eat a surplus of calories which will make it easier to get stronger. Your weight work dictates the nutrition rather than nutrition dictating what you can do in the gym.
yes, i was able to lift 440 before (445max), but those were inconsistent peak lifts that i can do 1-2/week (if everything goes well) and rest 2-3 days in between. i've been lifting this 440 daily for almost 2 weeks now.
I read somewhere that after 47 minutes the cortisol level starts to build up pretty fast so...
