Strength / Weight Training

are we still answering Chalife's question?

Always. ALWAYS.

Damo - pull ups/chin ups and push ups will give you everything you need for an upper body workout really - especially if you're not looking to add bulk. Both should be easy for you to become proficient at fairly quickly, as you're not carrying much weight.

You could do some dumbell bench press when you've built up some strength/co-oridination too if you have a suitable bench or bench-type object.

Squats are really good too for overall stability/lower back (and obviously; dat ass) - but I find that unless they're weighted with a bar etc it's hard to keep good form and so become a bit useless / potentially injury-causing.

Best thing to do: keep it simple.. soon Miz will be able to feed herself and you can get pumped bro.

15 second plank

Steady now

Amazing. An entirely believable situation. I don't even have kids yet, too much much time doing press ups I guess.

As a side note - enjoying your comments BMMF, it has been ages. Strange how you miss someone you have never met.

15 second plank? C'mon guy... reach for the stars.

#rep

That would be a star jump or squat jump or something. Not sure it would have the same effect on the core.

do some dips between chairs too.

@hippy It would probably have something to do with Helium and Hydrogen.

Yeah... Can't see that ending badly. Definitely not. 100% fool proof.

Er. Are you implying something there Dan?

What do you eat or drink pre-strength session (if anything)?

Lunch around 1-2pm, workout around 5pm
I like a strong coffee or ON amino energy (caffeine, beta alanine and aminos) as there is normally a tub kicking around work.
Don't really get on with "pre workouts" but we get a lot of samples. Did you want an opinion on any?

Yeah, why not? From what I've seen, most of them are just silly high in caffeine and then lots of magicalunicornwondershit that probably does more harm than good? I tend to treat the same as interval work so maybe some caffeine, sugar and beta-al, depends if I'm off caffeine at the time.

Which one of my possibly offensive comments are you referring to here?

I've not super particular about what i eat before training since i have a home cooked idea that what i'll be using in the gym is the whats alredy stored in the body..
About 30 minutes before traing I start to drink a pwo, the basic beta alanine amino stuff with some added kreatin, and I continue to do so for the first half hour or so of the "session"..

My bropinion is that I feel a lot fresher during the workout..

Oh and the pwo is muscle pharm pineapple mango without caffeine..

100% fool proof...

I got the the gym early doors. I eat a banana and have a coffee before. After I eat whatever the fuck I want. with protein

Well, I'm not the science guy, so in layman's terms based on max serving, 72Kg, caffeine tolerant male with a dance culture influenced teenage past, mostly before a squats and leg session.

PHD Vmax Pump (not the new vmx)
No stimulant feeling, mild effect on pump, no effect on recovery between sets. Gave me a huge headache. smells and tastes rancid.

Grenade 50 cal.
Felt the caffeine but nothing else. Get a caffeine crash afterwards. Smells like piss, tastes slightly better.

Ronnie Cole - Myo Blitz
Nothing. But tastes ok.

Applied critical workout
Exactly like PHD Vmax Pump

Jack3d Micro
Caffeine kick similar to a double espresso. A bit of a crash afterwards.

PNI prodigy
Beta alanine tingles turned into sunburn like feeling after workout, very stim, amazing superman feeling...then a horrible crash. Shaking, insomnia, dizziness... Like an E comedown - avoid.
Turns to black tar after 4 weeks of opening.

Bsn NO Xplode v3
Very gassy, makes me bloated. Minimal beta alanine effect, mild caffeine effect

Optimum Platinum Pre
Probably the one I got on with most out of them all. no crash, decent pick me up. Recovery between sets is sped up a bit. Tastes ok.

The Curse
Can't remember who makes this, has no effect until I start working out so doesn't get me "in the mood" or a pick me up. Very good recovery between sets and good pump. Can't take a full serving though or I feel a bit like 3am after being in the pub all evening. No impedance of sleep, but does give a bit of a comedown.

Tl:Dr - just have a coffee.

Chalfie
I don't want to "bulk up". I'm a cyclist.

Have to Agree. Besides Fosterman's isn't the only build needed to win sprinting.

People use to think big and bulky with steroids is the way in sprinting but look at Hussein Bolt. Form technique, strength and speed = Untouchable records. Nuff said.

And drugs...

And outlier physiology...

And drugs...

Also - you might not have to be as cartoon-like as Fosterman, but if you look at any of the top sprinters, they are all big guys who spend a lot of time in the gym. Even Jason Kenny is bulky at the peak of an Olympic cycle.

What would be a good exercise/series of exercises to strengthen lower leg musculature?

Soleus/Gastrocs/Anterior Tib etc.

Seated calf raises will target the Soleus directly .
Standing calf raises will hit Gastrocnemius .
If you do Donkey calf raises with your knees slightly bent you will hit both Soleus and Gastrocnemius and you can do this old school exercise without equipment . Arnold and co used to do them with people astride their backs and doing drop sets to failure .
Reverse calf raises will primarily hit the Tibialis Anterior .

Don't do them all in one session rather pick two , with Donkeys being your staple exercise .

https://www.youtube.com/watch?v=3Ir_lwKCp_s