Comments on: Building Muscle – Consistency And Intensity Are Key When It Comes To Gaining Muscle Mass http://relativestrengthadvantage.com/building-muscle-consistency-and-intensity-are-key-when-it-comes-to-gaining-muscle-mass/ Tue, 07 Feb 2012 11:34:58 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Yavor http://relativestrengthadvantage.com/building-muscle-consistency-and-intensity-are-key-when-it-comes-to-gaining-muscle-mass/#comment-2176 Yavor Mon, 22 Mar 2010 07:38:23 +0000 http://relativestrengthadvantage.com/?p=1384#comment-2176 <strong>Adrian,</strong> my recommendations: 1. stick to the program until you plateau 2. find out which exercise is causing the pain. either modify or eliminate it. This is not a joke - tendon injuries take months to heal! Re your Q's: 1) Train your wrists, forearm every time you are in the gym after the main workout. A few suggestions: - hang from a bar for time. Increase by 5s every workout. - dumbbell standing curls/reverse curls: <object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/XOWp9KXur9M&hl=en_US&fs=1&color1=0x3a3a3a&color2=0x999999"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/XOWp9KXur9M&hl=en_US&fs=1&color1=0x3a3a3a&color2=0x999999" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object> - <a href="http://relativestrengthadvantage.com/wrist-roller-forearm-strength/" rel="nofollow">wrist roller</a> 2) Straps won't injure your wrist - but they won't help you grip either. Train the grip specifically for the deadlift by taking a heavy bar from the squat rack and holding it for time. When you can do 60s, add weight. 3) This is a decent squatting weight. My recco: decrease the poundage 10-20 percent and stay there while training your abs hard. Check out <a href="http://relativestrengthadvantage.com/renegade-rows-how-to-get-ridiculously-hard-abs/" rel="nofollow">renegade rows</a> and incorporate them. Health is more important than a squat PR ;) Keep us posted on your progress, Yavor Adrian,

my recommendations:

1. stick to the program until you plateau
2. find out which exercise is causing the pain. either modify or eliminate it. This is not a joke – tendon injuries take months to heal!

Re your Q’s:

1) Train your wrists, forearm every time you are in the gym after the main workout. A few suggestions:
- hang from a bar for time. Increase by 5s every workout.

- dumbbell standing curls/reverse curls:

- wrist roller

2) Straps won’t injure your wrist – but they won’t help you grip either. Train the grip specifically for the deadlift by taking a heavy bar from the squat rack and holding it for time. When you can do 60s, add weight.
3) This is a decent squatting weight. My recco: decrease the poundage 10-20 percent and stay there while training your abs hard. Check out renegade rows and incorporate them. Health is more important than a squat PR ;)

Keep us posted on your progress,

Yavor

]]> By: adrian http://relativestrengthadvantage.com/building-muscle-consistency-and-intensity-are-key-when-it-comes-to-gaining-muscle-mass/#comment-2175 adrian Sat, 20 Mar 2010 12:00:20 +0000 http://relativestrengthadvantage.com/?p=1384#comment-2175 Hi Yavor I am currently on a whole body 5x5 program 3 times per week and m getting great gains in strength. I have naturally thin wrists and only average forearms and am finding I am getting small strains in both wrists and forearms. Questions relating to this are; 1) could you please recommend some wrist/forearm strengthening exercises and how and when to fit in to my current program (program mainly consists of the common big compound movements). 2) I am ready to move well beyond 230 pound deadlift but can't hold the bar in the last couple of sets even with an alternating grip. Do you recommend using wrists straps or can they injure my wrists. 3) A separate question is I am squatting up around 250 pounds but in the last couple of sets I can feel a lot of stress on my abs. My abs are only of average strength. What are the dangers of having a hernia? I am 39 years old. Thank you Hi Yavor
I am currently on a whole body 5×5 program 3 times per week and m getting great gains in strength. I have naturally thin wrists and only average forearms and am finding I am getting small strains in both wrists and forearms. Questions relating to this are;
1) could you please recommend some wrist/forearm strengthening exercises and how and when to fit in to my current program (program mainly consists of the common big compound movements).
2) I am ready to move well beyond 230 pound deadlift but can’t hold the bar in the last couple of sets even with an alternating grip. Do you recommend using wrists straps or can they injure my wrists.
3) A separate question is I am squatting up around 250 pounds but in the last couple of sets I can feel a lot of stress on my abs. My abs are only of average strength. What are the dangers of having a hernia? I am 39 years old.

Thank you

]]> By: vijayanandkrishnan http://relativestrengthadvantage.com/building-muscle-consistency-and-intensity-are-key-when-it-comes-to-gaining-muscle-mass/#comment-2174 vijayanandkrishnan Thu, 18 Mar 2010 19:18:36 +0000 http://relativestrengthadvantage.com/?p=1384#comment-2174 hi Sure i will... i will try out your suggestions...:) i wanted to send you my before and after pics... where can i send them? Regards, Vijay hi
Sure i will…
i will try out your suggestions…:)
i wanted to send you my before and after pics…
where can i send them?

Regards,
Vijay

]]> By: Yavor http://relativestrengthadvantage.com/building-muscle-consistency-and-intensity-are-key-when-it-comes-to-gaining-muscle-mass/#comment-2171 Yavor Wed, 17 Mar 2010 12:47:17 +0000 http://relativestrengthadvantage.com/?p=1384#comment-2171 <strong>Vijay,</strong> here is my advice. Start alternating between training for 3-6 reps and 7-12 reps. For example train for 4 weeks using lower reps. Push hard. No doubt you will hit a plateau. Then, switch to the higher reps. Do this. Another option is to alternate between low, medium and super high reps. So you will go 4 weeks doing 3-5 reps, 4 weeks 7-12 reps, 4 weeks 13-20 reps. Keep us posted man! Vijay,

here is my advice. Start alternating between training for 3-6 reps and 7-12 reps. For example train for 4 weeks using lower reps. Push hard. No doubt you will hit a plateau. Then, switch to the higher reps.

Do this.

Another option is to alternate between low, medium and super high reps.

So you will go 4 weeks doing 3-5 reps, 4 weeks 7-12 reps, 4 weeks 13-20 reps.

Keep us posted man!

]]> By: vijayanandkrishnan http://relativestrengthadvantage.com/building-muscle-consistency-and-intensity-are-key-when-it-comes-to-gaining-muscle-mass/#comment-2169 vijayanandkrishnan Mon, 15 Mar 2010 18:17:23 +0000 http://relativestrengthadvantage.com/?p=1384#comment-2169 Hi, I have been following your site for sometime now,and I appreciate your prompt replies.... :) When started I working out,I was 45 kilos,after exactly 18 months,now i am 66 kilos... I am trying to build muscle,but somehow,i seem to to be "stuck" i have been following progressive overload, and high intensive training... I recently tried out intermittent fasting and lost fat,but ever since,somehow,maybe because it was simply easier not to eat,I don't stick to my food timings like i did when i built muscle,i am finding it harder to build muscle.........there has not been any changes in my body for the last two months,in fact i have dropped from my peak of 70 to 66 kilos, Right now,i am getting disappointed with myself... Is there any ideas to help me build muscle? And see some significant changes in the near future? :) Regards, Vijay Hi,
I have been following your site for sometime now,and I appreciate your prompt replies…. :)
When started I working out,I was 45 kilos,after exactly 18 months,now i am 66 kilos…
I am trying to build muscle,but somehow,i seem to to be “stuck” i have been following progressive overload, and high intensive training…
I recently tried out intermittent fasting and lost fat,but ever since,somehow,maybe because it was simply easier not to eat,I don’t stick to my food timings like i did when i built muscle,i am finding it harder to build muscle………there has not been any changes in my body for the last two months,in fact i have dropped from my peak of 70 to 66 kilos,

Right now,i am getting disappointed with myself…
Is there any ideas to help me build muscle?
And see some significant changes in the near future?
:)

Regards,
Vijay

]]> By: Body2Shape http://relativestrengthadvantage.com/building-muscle-consistency-and-intensity-are-key-when-it-comes-to-gaining-muscle-mass/#comment-1981 Body2Shape Fri, 23 Oct 2009 18:40:40 +0000 http://relativestrengthadvantage.com/?p=1384#comment-1981 Consistency with the right info about your Training, nutrition and how to live your life will get you very far in developing your body Consistency with the right info about your Training, nutrition and how to live your life will get you very far in developing your body

]]> By: admin http://relativestrengthadvantage.com/building-muscle-consistency-and-intensity-are-key-when-it-comes-to-gaining-muscle-mass/#comment-258 admin Thu, 05 Feb 2009 07:02:08 +0000 http://relativestrengthadvantage.com/?p=1384#comment-258 <strong>Andy,</strong> very interesting. I will have to research and make a post about Tiger's transformation. Yavor Andy,

very interesting. I will have to research and make a post about Tiger’s transformation.

Yavor

]]> By: Andy http://relativestrengthadvantage.com/building-muscle-consistency-and-intensity-are-key-when-it-comes-to-gaining-muscle-mass/#comment-257 Andy Thu, 05 Feb 2009 04:29:16 +0000 http://relativestrengthadvantage.com/?p=1384#comment-257 yavor, nice website. Speaking of transformations, do you know what Tiger Wood did or does regarding exercise and nutrition? He went from about 165 to 195 and down to something like 5% body fat on a roughly 6'2" frame. yavor, nice website. Speaking of transformations, do you know what Tiger Wood did or does regarding exercise and nutrition? He went from about 165 to 195 and down to something like 5% body fat on a roughly 6’2″ frame.

]]> By: admin http://relativestrengthadvantage.com/building-muscle-consistency-and-intensity-are-key-when-it-comes-to-gaining-muscle-mass/#comment-246 admin Sat, 31 Jan 2009 09:35:41 +0000 http://relativestrengthadvantage.com/?p=1384#comment-246 Yup, Will Smith is an amazing role model. Yup, Will Smith is an amazing role model.

]]> By: SupplementPricing.com http://relativestrengthadvantage.com/building-muscle-consistency-and-intensity-are-key-when-it-comes-to-gaining-muscle-mass/#comment-245 SupplementPricing.com Fri, 30 Jan 2009 20:25:28 +0000 http://relativestrengthadvantage.com/?p=1384#comment-245 This is so true for everything in life. It's the guy that works and works at it that is eventually going to get it. Great interview! This is so true for everything in life. It’s the guy that works and works at it that is eventually going to get it. Great interview!

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