massivetattooist

That's a common misunderstanding with medical professionals in regards to weight training. For the average joe, free weights will be better. That which doesn't get use atrophies. Machines cause stabilizer muscles to weaken and make your brain "unlearn" how to use the body properly to move muscle. They also force muscles into unnatural ranges of motion, eventually leading to injuries. Machines are only really appropriate when an injury prevents someone from doing an exercise properly with free weights.

Hahaha! It's like the next generation after sandbags.

Oh and BTW the slow carb diet (with absolutely gnarly cheat days) has worked really well for me. I lost as I worked out regularly and gained some muscle, though I found myself having to supplement more protein in shakes or else I'd get tired. I use Isopure which is just pure whey protein, no carbs, and I have it with meals or during/after workouts. I do the cheat days where I eat a normal breakfast, and from lunch on, it's no-holds-barred. That's the trick with the diet. You get it all out of your system in one grand caloric spike and stay ultra-strict for the rest of the week. It's a good fit for me.

Garlic Salt and Balsamic Vinegar (Ferris's suggestion) on beans is really tasty. So is Cholula hot sauce. I love a breakfast of two eggs over medium on top of a bed of raw spinach with beans on the entire thing with a load of cholula on top. Once the runny yolk mixes with everything... heaven.

Word. Tough Love.

Thanks for the welcome everybody! Sandman, I have yet to go to Canada, but it's definitely a possibility in the future. Chris- What's been up man?

Yes, but the like Ferriss talks about in Occam's Protocol, drinking milk as post-workout nutrition will get you farther in gaining than just protein shakes.

Look for steve cotter, IKFF, and RKC, and Jeff Martone on youtube. they teach different methodologies but they all give solid info. That should get you started on the basic lifts; but when you can, try and get with a cert coach of some sort to get your form checked. You'll walk away getting something of value out of it.

you could also make a cheap sandbag for the pulls. Buy a canvas duffel bag. Put a contractor trash bag in it. Fill it to whatever weight you want. Tie up both and pick it up off the ground. I really like sandbag clean and squats with about 100 lbs. Great pure strength supplement to my kettlebell training.

Second everything Knightwatch just said. He just gave you every bit of advice you need. The effect of the squats will carry over into the rest of your body, helping even your upper body to grow. Also don't be afraid to take a light week after every 3-4 weeks. Maybe experiment with the gomad, though- start with a liter or half gallon of milk, track your weight and measurements over time, and if you're not gaining sufficiently add more milk per day. That way you'll get maximum gain with minimal fat gain.

There's something to be said for taking, say, 3-6 weeks and focusing solely on one goal, then back to focusing on the other for however long, and back and forth. Dan John has written some good stuff on that subject.

Yes of course, general hatha yoga, and since yoga was my fitness foundation, I would say I approach all my working out in a yogic manner. To be honest I would probably practice more if I had hard floors at home. I really hate doing yoga on a mat on carpet. Just feels wrong.

Plus the comp bells are colored by size and you can give them fun nicknames like matzo balls (16kg), grapes (20kg), brussel sprouts (24kg), or tomatoes (32kg).

After using both, I'd say both styles have their merits. The comp bells took an adjustment period. The comp 53 felt heavier in use than my normal 53. I think it's the fact that the handle is smaller and stays the same size across all weights makes competition bells put a little more stress on your wrists and forearms, especially with the heavier sizes. Having such a large bell is strange to clean at first, but is eventually more comfortable in the rack to me. Also, the handle is not as wide as on cast kettlebells, so I use a hook grip in two arm swings with pinkies almost straight or outside the handle. (big hands) I like the comp bells MUCH better on snatches, the thinner ultra smooth handle "jumps" places in your hand easily avoiding the hand tears on high reps when your technique is solid. High rep cleans, clean&presses, clean&jerks etc. the comps are awesome. Also the large bell makes great stability for renegade rows. The lighter smaller handle and heavier bell, though, makes pressing a little more of a bear, especially at first. I adapted, though, and comps are all I use now. (I'm personally working towards girevoy sport so comp bells are a must.) So while I think in most ways comp bells are better, to people who are just gonna buy one and do stuff like two arm swings and maybe clean and presses, though, I'd recommend the normal style.