Recent content by joseph63

It's possible you've added some muscle mass and burned off some bodyfat, so your weight hasn't changed. That's difficult to do for most people. You've got to get your calories just right, where you have a slight caloric deficit. If you're trying to get leaner, you're going to have to be more...

I'm one of the folks that weighs my food. I've tried estimating, but I tend to overeat when I eyeball it. I weigh 180 lbs and am currently dieting. It's surprising how much chicken comprises 30 grams of protein. It's less than you think. I have a small digital food scale that weighs in grams...

Proper nutrition is demanding. Calories in v calories out is pretty basic, but actually knowing how many calories you're eating every day is difficult unless you measure your food. Establishing a baseline of calories is the first step. If you're eating the same amount of calories every day for...

I guess the concensus is 3 x per week is preferred. While I agree based on the science behind it, I was pretty uncomfortable most of the time. Maybe it was the volume, although at just 2 sets per exercise, I didn't feel like I was doing too much. But by 8 or 9 PM I was feeling like I'd been beat...

Perhaps I'll try another complete HST cycle again at 3 x per, dropping the sets to 1 per exercise as I get into the 10's and beyond. Thanks for the input. Oh yeah, I listed my workouts in the original post. Sticking to big compound moves, and I dropped the bi's and tri's when I got to neg's...

I did cut back to 1 set occasionally, but I didn't feel like I was getting enough work. So I'd go back to 2 sets, and by mid cycle, usually 2nd weeks of 10's, I was feeling pretty beat up most of the time. Do u think the 2x per week still provides some of the frequency benefits?

After two cycles using A & B workouts 3 x per week as described, I was dealing with too many aches & pains, especially in the pecs & lats, to keep it going. Assuming it was the frequency of training each body part, I've split the workouts into Legs/Back/Bi & Chest/Shoulder/Tri...

There was an extensive discussion of flat vs incline bench, etc. a while back. Bryan was involved and indicated his preference for a slight incline to keep the sternum parallel to the floor. The flat bench activates the entire pectoral muscle. As you increase the incline, the lower pec is less...

I use a BMR and TDEE calculation, and pre-figure my meals in a spreadsheet. It's the only way I can make progress. If I guesstimate, I usually eat too much. When I acutally measure my food, it seems like my meals are always smaller than I would have guessed. Here's a site that lists the...

Perhaps he should create a web site for his X Men, explain his principles and provide the scientific research to back them up, give some sample routines, articles, etc. Then he can create a Forum for everyone to talk about X Men. Then he wouldn't have to be here?

I just started my second cycle yesterday. As I look back through my log, there were a few Wednesday's in there where I felt a bit sore and limited the sets to 1 per exercise. I seemed to get less sore as I went through week 2 of the set range, i.e. I wasn't as sure during the second week of...

I just finished my first cycle and had the same concerns about neg's as I train alone. I did leg press, 1 leg at a time, and weighted dips and pullups, using my legs to get to the top of the lift. I've never been as sore from a workout as I was from my first all negative workout. I would...

I get what I would consider minor muscle spasms in my lats and mid back, sometimes day after the workout, sometimes evening of. I've never really felt anything like this from other workouts I've done prior to HST either. I am assuming overall muscle fatigue from whole body workouts creating...

I can't pay much attention to anyone who thinks Ronnie Coleman and Jay Cutler look the way they do because of a special, secret way they hold the bar, twist their wrist, squeeze at the top of the lift, disengage their delts...geez

You can get a dip belt relatively cheap on line.