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  1. ZiR RED

    Take a look at my training

    I would adjust monday to do your snatches and squat cleans prior to the squats. I would also suggest more core work, such as planks, pallof presses, etc.
  2. ZiR RED

    cardio...before or after?

    High intensity interval training, like running hills, 2-3 times a week will be more effective than any low intensity cardio done before or after your lift.
  3. ZiR RED

    Contraction generated force

    Sure, and if you have any questions feel free to let me know. There were about 5 classes of lecturing accompanying the slides.
  4. ZiR RED

    Low Testosterone at 19 (Please read)

    1. That is not evidence. That's coincidence. There could have been a myriad of other factors that led to those changes in total test. 2. Actually, there is a fair amount of case studies on pubmed that describe the effects of prohormone and steroid use on the HPTA and other physiological...
  5. ZiR RED

    Low Testosterone at 19 (Please read)

    Why do you not agree with me? Can you provide evidence to back up your claim (at least as I read it) that testosterone is used up by the muscles? And that his body does not produce enough test to support his workout regimen? What about high level female athletes who train with weights 2-3...
  6. ZiR RED

    Overall macros (sugar intake)

    I second that.
  7. ZiR RED

    Low Testosterone at 19 (Please read)

    While testosterone will effect protein synthesis, the amount of protein synthesis and muscle repair/building occurring in the body does not effect test levels very much...as far as I have seen. A state of over reaching or overtraining will reduce test levels, but it is not because test is being...
  8. ZiR RED

    Abs and resting

    With good technique and good programming, yes.
  9. ZiR RED

    Abs and resting

    The mistake you are making is not training your legs.
  10. ZiR RED

    Contraction generated force

    Here is the biomechanics section from the strength and conditioning course I taught at UK. I think it gives quite a bit more information, examples, and applications than the previous website (not that that site isn't a good reference). Invalid Link Removed
  11. ZiR RED

    how's my work out look

    I don't think you need power cleans both days. I might suggest something like this Monday: Box jumps, power cleans, front squats, ... Thur: Dynamic effort back squat (lower volume, maybe 3 sets of 2-3 reps at 65-70% max), dead lifts ... I also like the idea of starting with the overhead...
  12. ZiR RED

    Best routine for beginners

    I agree with Paul on this. Focus on building strength and perfecting your technique in the major movements, and you will be steps ahead of someone who started out at the same time but went directly into a bodypart type split. If you want greater frequency, then I might suggest a 4 day...
  13. ZiR RED

    Shoulder loss of strength!

    I had similar. No pain, but random tingling in the fingers and down the arm. During a dumbbell press my right arm just...got all wobbly with a loss of power! It also went away after a few weeks. I'm pretty sure it was an impingement somewhere at the brachial plexus. To the OP, diagnosis...
  14. ZiR RED

    Shoulder loss of strength!

    It sounds like an impingement issue. Raise your arm laterally and to the front and have someone press down on it. If there is a major difference in ability to resist between the two then there's a good chance that is the issue. Which specific RC muscle it is? You should probably go see a...
  15. ZiR RED

    Sprinter bodies

    Most good sprinters can parallel squat at least 2x their body weight. Its rumored that Ben Johnson was doing triples with 550 lbs leading up to his 1988 gold (now stripped) medal 100m run. A certain level of baseline strength is needed for maximal power development, and from the research I've...
  16. ZiR RED

    Working away from isolation/machine work... hamstrings

    The short head of the biceps femoris plays a role in knee stabilization, and it is only active during knee flexion movements, so you wouldn't want to totally eliminate hamstring curls. You should, in my opinion, eliminate the hamstring curl machine, and (as others said) stick to movements that...
  17. ZiR RED

    what time of the day do you have a better workout and why

    I just wrote a quick article about this a few months back. Invalid Link Removed Basically, the potential for greatest strength is around 2-4pm; however, if you constantly train at 6 am or 7pm, all that changes as the internal clock adapts.
  18. ZiR RED

    Never bent my knees until recently. Help?

    Good some of the work of "Bret Contreras" you could even throw in the search "Glutes" and "Glute guy". He has some really good, really easy to understand stuff. If squats hurt, have you tried unilateral things. I would suggest focusing on work that will require more hip and knee...
  19. ZiR RED

    Never bent my knees until recently. Help?

    There's a good chance You are not lifting correctly (knee tracking, heel contact, etc.) Your VMO is under developed Your hamstrings and glutes are weak You have some serious internal rotation and anterior pelvic tilt
  20. ZiR RED

    Lifting Heavy

    If you do the HIIT right, then you shouldn't need much additional cardiovascular training. I would say do one day high volume with shorter rest periods (tabata) and another lower volume with longer rest periods but at a higher intensity/effort.
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