Strength / Weight Training

I'm wondering how people know that it is good balanced information and not something that looks like good balanced information.

That's a fair critique, but one that can realistically be applied to pretty much anything outside of academic journals. For what it's worth places like MPMD regularly cite scientific studies. Obviously there's the old "you can prove anything with facts" thing with that, but it's worth noting.

And the point of the original mention is that no matter whether it's 100% legit, or seemingly good information not being distinguishable from actual good information, it's still leaps and bounds ahead of 20 years ago in terms of availability of information which can contribute to people's openness to hopping on cycle. Whether legitimately or not they can feel like they have researched it well in a way that was not really easy to do historically.

Another big issue with steroids is still that what you're injecting may not be what's on the label.

It's great to have researched in depth and formulated a plan taking into account all variables but unless you're able to labtest every vial you get, it's still a bit of a crapshoot. I remember stories from a 90s powerlifter mixing up all the pills from 10 different bottles of dbol with his mates so that they averaged out the dose to make up for any duds.

No idea how to interpret that

I’m having my bloods done in august to check all my levels

Haha sorry I posted and was late for a call!

Basically you start on the first square and do each of the 3 days + 2 optionals per week
It gets good reviews and is pretty straightforward and plenty of people have experience of it

Can you send me the link to the orignal post that explains it? Is it rowing? Running? Erg?

https://thepeteplan.wordpress.com/beginner-training/

For the row erg

I had been looking at body mass analyser scales for a bit but reports of wild innacuracy put me off (I used to be ~5-6kg lighter when I did more cycling, now i'm doing more strength work so was curious how much of the weight gain was lard & how much was lean mass). Bumped into a colleague the other day who has a professional grade body mass analyser in their lab & decided to give that a quick whirl out of curiosity.

Tried it on the "standard" & "athlete" settings to see what the difference was, on this setup though i'm pretty sure the "athlete" setting is for actual athletes & not just your average punter who goes to the gym a few times per week, so definitely more like 22.7% cheese than 14% I can use this setup anytime so i'm gonna try & use it as a motivational tool to keep me on the right track as I want to try and shed a couple of kg (although i'm away on holiday in 10 days so that's fucked) but at least I now have a decent baseline to work from.

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Congratulations on going from 22.7 to 14.1!

Surely the BMR should not be the exact same at different percentages of fat?

Isn’t bmr height, age and weight?

haha, cheers - was easier than I thought!

Hadn't thought about that actually, I don't know how the algorithm works - i'm guessing the basal metabolic rate must be calculated before the "athlete" conversion is factored in as muscle burns ~3x more energy than fat per kg... I should have another biscuit just in case it is all muscle

That's BMI (body mass index) - Basal Metabolic Rate - the amount of daily energy needed to sustain the given mass at the specified composition (I think - i'm just entering the rabbit hole with this stuff)

no BMI is heigh and weight

BMR=88.362+(13.397×77.4kg)+(4.799×170cm)−(5.677×45

BMI can do one

I don't believe anything that goes around telling ppl I'm obese

Wow... This is some serious training and it s a "beginner" program??

Week 11:
Day 1: 10000m
2: 8 x 500m / 2min rest
3: 8000m
4: [25mins]
5: [4 x 1500m / 3min rest]

28km without d4 in a week?! Fuck me!

Ah right - my bad, i'm still trying to get my head round where all the numbers are coming from!

Think i'll only really be keeping an eye on weight / fat % - if I make an effort I should be losing fat far quicker that i'd ever put on muscle, even when I start training more again, so both should hopefully start going down.

@ChainBreaker - yeah, this is quite interesting if you can access it https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10693914/

BMI was originally established in the 19th century by a statistician and rebranded in the 21st century by a physiologist for capitalist and research benefits [1,2]. Neither of these individuals were medical professionals.

Big boned BMI is now thiccalicious

https://youtube.com/shorts/bRE18JyFm1E?si=TDnefgMT3-G4VLWl

What’s the best way to get tested if we don’t have a mate like the one you mentioned?

Can't say for this exact service but I believe you can get a DEXA scan for around £200

Not quite sure tbh - they're a couple of grand so definitely more at the medical / research end of the scale than the sort of thing you'd find at a gym etc. (this one lives in a sports science lab).

For general use some of the cheap ones are reportedly pretty consistent, if not very accurate - I was looking at a couple recently just to try and track a general thiccaliciousness trend.

went to start my stronglifts 5x5 program today on my newly cobbled together half-rack in our summerhouse and fell at the first hurdle.

having pored over the whole starting strength section on squats over the last week I went in armed with plenty of things to be looking out for only to find my mobility is so bad I physically can't get my arms on the bar when it's on my back, at widest grip possible on the bar i can just about get my hands on the bar with my thumbs over the top but my wrists are fully bent back and all the weight of the bar is being carried in my lower bicep and inside of my elbow and not on my shoulders. after a few attempts my arms were too sore to even get into that position.

was so excited to get going today as well.

I've seen shoulder dislocates are recommended to improve mobility but wondering if anyone here has overcome anything similar and can offer some first hand advice?

You won’t want to hear this after forking out for squat rack. But when I injured myself through barbell training I sacked it off and found a good gym with great machines. I’d never go back to barbell training now, the injury risk is too high unless you have a PT watching your form. Closest I do these days is trap bar deadlifts. I just broke the 100kg barrier, I’m happy with that.

Congrats on getting a home gym setup, super envious!

Kinda hard without a visual but...
1) shoulder dislocates
2) place hands either side of a doorframe at squatbar height, elbows pointing down. Lean into it, push out of it, repeat. It's better with TRX straps. Getting that stretch with the external rotation a squat demands.
2.5) McLeod flies, but 'pull' into the bottom position rather than letting your hands just flop back.
3) if you've been following the starting strength guide, try positioning the barbell in a 'highbar' position further up on the traps, then work it down to Rippetoe's preferred position slowly as mobility allows.

Seth Albersworth is a great resource for mobility stuff. I cannot recommend him enough.

The quick spendy answer, not addressing the mobility issues....?

https://wolverson-fitness.co.uk/products/wolverson-gt-olympic-safety-squat-bar-20kg