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  1. How can I burn fat and gain muscle?

    It'll be very hard to continue gaining muscle while also dropping fat, pick your battles. Drop your calorie intake by 20% while keeping protein high, wait a few weeks, and drop another 20% if you aren't losing as fast as you'd like.

  2. Vinegar to effortlessly cut fat?

    Invalid Link Removed I have no idea what to make of this. It seems almost too good to be true, but taking a shot of vinegar after meals certainly couldn't hurt.

  3. Injured my back during squats how to proceed?

    Give yourself plenty of time to heal, roll on some tennis balls in a tube sock to see if it helps the are feel better. I doubt it's anything terribly bad. When you hit the gym again, make sure you have a belt, and if you don't know how, learn how to execute a proper valsalva maneuver.

  4. Static Hold Exercises

    I like to set up reverse bands so that the weight at the top is 120% of my 1RM, then squat, bench, deadlift, whatever. I usually do a lot of singles, strengthens your tendons and improves your CNS!

  5. grip work

    Wait... there are grip competitions... my mind is blown I thought the original poster just wanted a better grip to be better at weightlifting in general.

  6. Stretch or not to Stretch, that is the question.

    I static stretch before lifting. I know I might be experiencing a 26.583% reduction in force output, or whatever, but I don't really care. Stretching keeps me from feeling pain intra and post workout, and helps me move through the full range of motion. I would rather deep squat 350lbs than...

  7. grip work

    Farmer's walk is amazing for grip and damn near everything on your body really. But honestly, just deadlift regularly. When you get to pulling 300+lbs, there is no way you won't have an iron grip.

  8. Powerlifting Program INPUT/HELP

    I think that most powerlifting programs (this one included) make the horrible error of omitting a rowing movement that has scapular retraction in it. IMO, upper body pulling strength is absolutely pivotal to shoulder health. If you want a rowing movement with good carry over to powerlifting, DB...

  9. Can't seem to back squat right.

    Surprised no one has suggested chalking your back to help with slipping. Buy chalk, stretch 2x daily, use wrist wraps (helps me a ton), and follow all of the other tips posted.

  10. knee question

    It's just the spaces of your synovial cavities in your knees 'popping' and filling with fluid. Nothing to worry about, it's the same as cracking your knuckles.

  11. Deadlifting every week

    The advice to only deadlift every few weeks usually comes from powerlifters. Most powerlifters squat so much, up to 3x a week or even 4x a week, that deadlifting every week on top of that is a terrible idea. Unless you are training the big three for a meet, deadlift all you want.

  12. I'm so s**t at resting!

    Matt Kroc broke powerlifting records while only sleeping 3-4 hours a night. His training regime was insane too, and he worked 90+ hours a week. The human body is very adaptable, just keep training, you can rest when you're dead.

  13. Matt Kroc's BBing/PLing split

    Does anyone have experience with this? I'm a volume junkie so it looks nearly perfect for me. I've been doing 5/3/1 in this format: M: Bench and arms T: Deadlift and hams /abs R: Press and upper back F: Squats and hams / abs and then I read in PL USA about Matt Kroc's split, which is very...

  14. Strength/Endurance training Cycle

    You can train muscle endurance on a daily basis without interfering with your lifting. It's Pavel's 'grease the groove' concept. There is some debate that it actually helps because it is a form of active recovery.

  15. Recent shoulder injury. Please help!

    Go see a doctor to find out what's wrong. If it's something minor and you can still train as long as you keep stress off of your shoulder, try doing reverse grip bench press. It has all the benefits of a regular flat bench, but takes a lot of the stress off of your shoulder. But, number one...

  16. Strength/Endurance training Cycle

    What kind of endurance do you mean. There is a huge difference between training endurance for long distance running, and training muscle endurance by doing high reps or a lot of bodyweight exercises.

  17. Question about post workout carbs

    I should have phrased that better, my strength is only growing because it's coming back. I peaked for a meet and then was totally worthless after. I shaved 20% off all of my lifts, went from squatting 315lbs for 5 to squatting 250lbs for 5, and now I'm working myself back up. But, I'm still...

  18. Question about post workout carbs

    Thanks guys. My main goal is to change my nutrition habits for the better. I'm the kind of guys who is fat, then skinny, then fat again. I'd like to slowly lose fat (even it's just a half pound a week), keep my muscle, and cruise until my habits have changed for the better. I'm going to try both...

  19. Question about post workout carbs

    Thanks! I should have remembered that there is almost never a definitive answer for anything when it comes to nutrition. I'm going to continue taking in carbs post workout since I had so much success doing it on my bulk. If fat loss starts to crawl, I'll drop them.

  20. Sonnen tests positive for PED's

    What is with this? Chael gets busted for roiding and as a result loses his title shot. He gets replaced by Vitor Belfort, who tested positive in 2006?! Do the matchmakers in the UFC not see the irony in that?
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