Loves snow, lifts heavy. ▪█─────█▪
The more I eat and the heavier I train, the better my genetics get.
Currently running MADCOW on my bench, squats and OHP, Olympic lifting twice a week.
Goals: 120kg clean and jerk, 100kg snatch, 160kg Back Squat, 220kg Deadlift, 140kg bench press.
Youtube Channel: http://www.youtube.com/user/adriankastelic
Twitter: https://twitter.com/TS_Adrian
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Adrian K answered the question Help! How can I ease my neck/shoulder muscles?
How much mobility and flexibility work do you do? It sure sounds like an unusual problem to me, judging from the recommendations you physio gave you I'm going to guess that something in your body mechanics isn't func...
Alan L encouraged this.
Adrian K Thought I'd move the convo here so other people wouldn't be spammed with notifications. Have you ever done any exercise to strengthen your knees? Preventative measures are always better than paying for it in the future. Weighted Squats are great if done properly.
Adrian K created the Complete The West Highland Way Race Challenge
Neil B encouraged this.
Adrian K updated their image
Adrian K Some overhead squats last night with 80kg
Shona W encouraged this.
Thanks Mitz, I haven't been squatting much recently because I have some tendonitis in the front of my knee at the moment, but it was good to get a little refresher with front squats last night!
Shona W encouraged this.
Always good to do something that continues to encourage you
Adrian K encouraged this.
obviously I meant overhead squats in my comment above... lol
Adrian K answered the question Can anyone recommend some alternatives to crisps and sweets?
Biltong and Beef Jerky, or other types of dried beef. Salty so should satisfy your savoury craving and high protein to keep you feeling full, whilst also keeping you lean.
Adrian K replied to the topic Front squats vs back squats.
Done properly the front rack position shouldn't hurt your wrists either, try to improve your shoulder mobility.
Tamara A encouraged this.
Adrian K replied to the topic "Clouds" by Zach Sobiech
"You don't have to find out you're dying to start living" - that's powerful
Adrian K answered the question what's a stone in weight? i'm 79,8 kgs
Kg's are better than stones anyway :) We aren't cavemen anymore
Adrian K commented on the blog post Advanced Calisthenic Workout from Al Kavadlo
Adrian K answered the question Has anyone got any tips/advice on how to do proper push-ups?
There are loads of good guides on Tribesports if you do a quick search, I wrote quite a few myself. Heres a progression plan:
Matteo R encouraged this.
Adrian K Welcome to Tribesports Olivia! Good luck with your quest to get healthier and fitter!
Thanks! Think that quest is gonna take a while!
Adrian K encouraged this.
Adrian K updated their bio
Adrian K replied to the topic Muscle confusion
Pretty much the way it is, people are always seeking the easy option and get bored easily - so they are perfect suckers for muscle confusion marketing which promises quick results and new and "interesting" workouts every day (personally I find...
Adrian K updated their bio
Shona W encouraged this.
Adrian K replied to the topic Muscle confusion
I'm going to guess that you are still at a beginner level. Nobody ever reached an elite level of performance as an athlete by "confusing their muscles".
Adrian K answered the question GUYS... whats everyone upto today?
I did some bench press and overhead press this morning. Bench press, 5 sets of 5 up to 107.5kg, OHP 4 sets up to 72.5kg x 3
Adrian K replied to the topic IIFYM (If It Fits Your Macros)
I think it's ok to use up a part of your daily allowance for things that you like to eat (maybe 300-500 calories?), but in general you should really be using up the majority of your calorie allowance on nutrient dense foods that won't mess with yo...
Adrian K replied to the topic Muscle confusion
Great post. Particularly about CNS activation and how it relates to strength. I also agree with your point regarding novice trainees, and how variety in training can help to learn to use various different muscles and movements - which is good...
Adrian K replied to the topic Muscle confusion
I'm interested to hear what it is about the principles that makes people believe it will work better than a regular program? Scientifically I mean. There is just nothing in theory or practice to suggest that muscles can be confused, let alone...
Adrian K replied to the topic Muscle confusion
I mean, you don't have to do the same routine every day, if you have a good reason not to. For example I alternate between chin ups and pull downs as assistance work, in order to hit my core or my back more in different sessions after I have f...
Brad N encouraged this.
Adrian K replied to the topic Muscle confusion
Just to drive home the point, when have you ever heard of top athletes training with muscle confusion? They don't. They follow structured programs often planned for months or up to a year ahead. The only people who believe in muscle confusion are...
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Good idea. No I haven't. So I can't really complain! What kinds of things can I do? I'm useless when it comes to knowing what exercises help what!
Olivia M • • Encourage
Squats are an ideal full body exercise and great for creating strong knees - you just have to do them right. And you can progressively add weight to them which will improve your knee stability and joint strength, whilst also building up the muscles in your legs and glutes to bring out more curves and definition. If you are looking for a full body exercise program check out stronglifts.com, and the 5x5 routine - it's here on Tribesports too and they have an app on iphone. It only requires you to have access to a gym and workout 3 times a week for about 30 mins each time. It says here you are based in London, so there will be plenty of gyms around with trainers who can show you the basics of free weights.
Adrian K • • Encourage
At the moment I don't have time to join a gym, so much going on so had to leave the gym before. I want to build up the muscles, mainly in my legs, but I also want to lose weight, so I dont want the fat to turn to muscle before I've lost it....that is probably a stupid thing to say but I don't really know much about this kind of thing! haha
Olivia M • • Encourage
Really good advice Adrian...Here's the Stronglifts 5x5 tribe on site if you want to have a look at it - Stronglifts 5x5
Neil B • • Encourage
Olivia M encouraged this.
Don't worry, fat can't turn into muscle or vice versa lol. Building muscle speeds up the fat burning process considerably as it raises your metabolism and your body uses more calories to help you recover and build new muscle tissue. It also have the benefit of creating shape underneath fat and a toned appearance, even when you still have some fat to lose. Strength training whilst eating healthy also takes up a lot less time than cardio, three 45 minute sessions a week is plenty. I'm of the opinion that there is always time - you just have to find it and stay consistent, I commute for over 2 hours a day, and still train several times a week without it affecting my social life or my sleep, I've just found ways to fit it into my routine. Home gym is an option too if you have a bit of spare room and a bit of cash to spend.
Adrian K • • Encourage
Thank god for that! I have exams at the moment so have been studying a lot but after that I will make more time, and after Insanity aswell! I also need to find a decent gym though, the one I was at was nice and small but when it got busy it was a nightmare! To be honest, I find the gym a bit boring so I will probably find things to do that are a bit more varied. I will have a look at that stronglift thing though. Thanks for all the advice, need to work on the push ups aswell, the guide you gave me the link to was really good.
Olivia M • • Encourage
Adrian K encouraged this.
cool, and don't forget the squats for your knees too! ;)
Adrian K • • Encourage
Yes Sir! haha
Olivia M • • Encourage
Adrian K encouraged this.