6
votes
1answer
111 views

Is it better to relax or strech a “strained” muscle?

I started working out again (including a bit of light-to-moderate weightlifting) after several years away from the activity. The next morning, I had the typical expected soreness… except ...
1
vote
1answer
3k views

Alternative to dips when no suitable “equpiment” available to do dips?

I've been following Nerd fitness' body weight program, starting with the beginner exercises and having built some muscle, now starting to add some of the advanced exercises. Among the advanced ...
7
votes
1answer
179 views

Training Program to become stronger alpine Skier?

I'd like to hear from someone who is more of an advanced downhill skier, like someone who has competed in slalom or mogul events, or is a veteran back-country skier. Is there a template program you ...
1
vote
3answers
42 views

Which side to begin with, doing alternating exercises?

When doing alternating dumbbell exercises where you only work one side at a time, holding only one dumbbell, eg Dumbbell Rows or Kroc Rows, which side should I start with? I've taken a look at some ...
0
votes
1answer
69 views

I'll be in Africa for one year: What is the most effective combination of programs to add mass? [duplicate]

I have access to a standard gym in Africa, and will be here for one year. What program or combination of programs would provide the largest physique changes for when I return to the states?
14
votes
4answers
13k views

Why am I falling back when I am squatting?

I started doing squats a couple of weeks ago, and I'm having trouble maintaining balance near the bottom of my squat (when I'm trying to go below parallel). Let me describe the situation. Squat ...
4
votes
1answer
533 views

Bodyweight inverted row - where do the elbows go?

With bodyweight inverted row, or body row, I mean hanging by my arms from somthing, the feet on the ground, the body more or less horizontal (head higher), and pulling myself up between my hands. I ...
33
votes
11answers
2k views

What can I use to monitor my running workout?

After a period of inactivity I recently started running again and want know what gadgets or tools I use to monitor my workout. Some requirements: It should offer workout programs (based on my level ...
2
votes
2answers
563 views

How do I get over my fear of sport after experiencing (witnessing) an injury?

I am a college student. I was playing football until a few months ago. When I was playing football my body was fit and fine. Also I had good stamina. One day I saw a football accident clip on the ...
7
votes
4answers
2k views

What can I do to prevent cramps after 19 km?

The last 3-4 times I have run half-marathon or similar distances, I have experienced the preliminary symptoms of cramps around the 19 km mark. It comes as a suddenly "bite" in the upper part of my ...
5
votes
5answers
2k views

What's a good running goal for getting started?

I used to be fit and have started at the gym to get fit once again. I've never really been a runner but have started on the treadmill (along with bikes) to improve my cardio fitness. I want to set ...
5
votes
3answers
284 views

Ways to motivate employers for exercise time?

We have more than 700 personnel in our human resources department that sit several hours per day. When we alert them for exercise twenty percent stand up for this. We worry about this and are ...
5
votes
2answers
413 views

How to run down a steep hill

I'm running with a fore foot strike and have been told and agree with it, that it is really easy to run uphill. It feels really natural. But how to I run down hill? Especially when the slope is ...
14
votes
7answers
52k views

What's the most effective way to improve cardio endurance?

How can I build/improve my cardio as quickly and efficiently as possible? I am not interested in weight loss or burning calories, just in allowing me to run for longer amounts of time without taking ...
0
votes
2answers
64 views

What kind of training is the best, if you hava a competition the next day?

If you have some kind of sportive competition the next day, is it advisable to train? What intensity, and what kind of training is advisable? In my case it's a judo competition.
4
votes
2answers
3k views

Uneven chest by doing bench press/butterfly

I was eager to exercise so I brought some of the dumbbells home and without anyone's help I started doing butterfly exercise or mostly known as bench press. But this put me in a very huge dilemma. My ...
5
votes
2answers
120 views

Impact of cardio-exercise duration on burned calories

I've used a calorie calculator some time ago that had two different options for running. Running Running (less than 10 minutes) I can only guess wildly. Maybe because the body burns energy ...
1
vote
1answer
347 views

Are there Common Dumbbell and Barbell Diameters?

I have some basic weights, dumbbells and a barbell. I've always assumed there were 30mm and 50mm diameters for weights, but when I measured my dumbbells they appear to be 25mm and my barbell is 30mm. ...
3
votes
3answers
227 views

What are reasonable numbers of lean muscle mass growth?

Lot of advertisements of supplements and other fitness products tell that you can grow a lot of lean muscle mass in one month. I understand that it really depends on diet and exercises, but what are ...
4
votes
3answers
290 views

Burned only 225 cals in 25 minutes doing cardio. Is it less or adequate for a 5 feet 114 pound girl?

I did only cardio workout in the gym today: 10 mins incline walk at 5.8 kmph with incline 4 - 50 cals 8 min repeat of same incline walk - 50 cals cross trainer at intensity 2 for 12 mins - 100 cals ...
3
votes
1answer
102 views

How does the weightlifting belt work?

What does a weightlifting belt protects against? How exactly? I can't imagine why wearing it is better, although I have used them and, at least subjectively, I felt more safe and comfortable during ...
4
votes
2answers
432 views

My back is weak, how to train carefully with a chin up bar?

I am a 30 years old Software Engineer and for 10 years I've been suffering from muscle contractures on my right and left trapezius: I've started doing the 7 minute HIT training, cycling and ...
4
votes
3answers
959 views

Differences between round plates and octagonal plates?

From the Stronglifts 5x5 Report (Page 44): By the way, if your gym doesn't have round plates […], switch gym. You can't Deadlift/Row correctly with octagonal plates. What makes round plates ...
3
votes
1answer
27 views

How to do Trunk Extensions without a Medicine Ball

included in the exercise regimen I've been trying to do is trunk extensions for lower back muscles. in almost all the examples I've seen for trunk extensions, they are done on a medicine ball. I do ...
3
votes
3answers
457 views

Rest between warm-up sets

In a strength program (e.g., 3x5 or 5x5) where one warms up to their work weight with non-taxing sets, say: 2 x 5 x 20% work weight 1 x 5 x 40% work weight 1 x 3 x 60% work weight 1 x 2 x 80% work ...
11
votes
1answer
189 views

Can running on the beach lead to injury due to the slanted surface?

My favorite place to run is the hard and moist sand where the ocean meets the beach. A friend of mine said I should avoid running at the beach, since the running-surface is slightly slanted, which can ...
4
votes
1answer
173 views

Is it possible to gain health benefits by following a calisthenics routine for a very sedentary person?

I am in the 30's and I admit to be very sedentary. Worse of all, with a hectic work schedule, a family with small kids it is very difficult (or impossible?) to find the time for a proper exercising ...
1
vote
1answer
155 views

After workout: meal or protein shake or both?

Im a little unsure about one thing. After the weightlifting, should I have only meal or both the meal and shake? My shake is: 30gram protein and 227 cals. My meal is around: 500 cals, 32 gram ...
2
votes
2answers
1k views

What shoe for aspiring fore foot strike runner?

I started running a week ago. I also learned about fore-foot-strike running, and I'd like to try that. But I'm wondering what shoe I should use: A minimalist shoe, so I'm forced to run "properly". ...
2
votes
2answers
956 views

Any Good workout plan for beginner? [duplicate]

I am a beginner in working out and building muscles. I am skinny and have no muscles at all, but I want to start working out, so I could get muscles and get strong. Are there any good workout programs ...
2
votes
2answers
218 views

Elbow Tendonitis

I lift Heavy (amateur strongman). I have been struggling with tendonitis in my left elbow. I believe I have the cause narrowed down to my squatting. I am currently doing my 5x5 at around 500 lbs. ...
3
votes
2answers
140 views

What to do if you have backpain due to many hours of sitting although going to the gym between those hours?

What to do if you have backpain due to many hours of sitting although going to the gym between those hours? I mean that are there any good (rather finnish if possible) sites on computer ergonomics? I ...
2
votes
1answer
502 views

Residual fat: can all fat be dealt with?

Is there such a thing as residual fat? That means, fat that will stay there in your belly, thighs or other place? Does your body save fat just for emergencies? It might sound as a silly question, ...
6
votes
3answers
4k views

How to Alternate Starting Strength and Running/Jogging

I R overweight dude with main focus on running... with many many failed attempts in the past to stick to the gym due to DOMS and ** getting too tough to progress... I understand weight training helps ...
5
votes
1answer
374 views

What are symptoms of climber's finger

I am a new rock climber at the age of 30 and I have been climbing (and bouldering) twice a week for two months now (one session bouldering and one session in the wall). I have lately been feeling ...
4
votes
1answer
1k views

Weight training advice for ectomorph female?

I am pretty active,but nursing injuries now. I haven't started lifting heavy yet. I have come across many sites that suggest ectomorphs to train with compound moves only while a few others opine that ...
6
votes
3answers
5k views

Are bent rows a good substitute for lat pulldowns?

I've been working through the set of plates on a pulldown machine (w/ v-grip) trying to get to the stage where I can do chin-ups. At 90kg now, not far off my bodyweight of 102kg. But the pulldown ...
10
votes
2answers
796 views

Are there different muscular adaptations between barbell and dumbbell use?

Most exercises can be performed with similar weight and form using either a barbell or a pair of dumbells. I have heard that as people begin to lift heavier weights it becomes more difficult to ...
10
votes
6answers
620 views

What can I do to limit shin splints?

I get shin splints when running on concrete/asphalt, anything hard. Rubber track I am fine, grass I am fine, treamills fine. So what can I do to limit shin splints on hard surfaces? I have tried ...
3
votes
2answers
1k views

Is my modified Stronglifts 5X5 a balanced one?

I have undergoing rehab for knee, elbow and shoulder injuries right now for having used poor form and more importantly pushing myself hard for too little muscle mass that I have. Previously I was ...
9
votes
1answer
913 views

What is the scientific explanation for beginning weightlifters' ability to gain muscle and lose fat simultaneously?

I'm sure you have heard this a million times in bodybuilding articles and forums: Only beginner weightlifters can gain muscle and lose fat at the same time. For intermediate and advanced ...
3
votes
1answer
61 views

What exersise routine would I be able to do which would prepare me for pre-employment physical assessment outline below?

I have just been given the info on a pre-employment physical assessment for a job I am looking at. There are 5 components and I can see obvious answers to achieving some of the goals but some are ...
7
votes
3answers
521 views

Is it better to take protein supplements before or after a workout?

I've heard all kinds of things said about this. Is it more effective for muscle building if you take protein supplements before or after working out? Some say that it is better before; others say ...
6
votes
7answers
4k views

What exercises can I do to recover my left hand's grip strength?

I recently sprained my left wrist slightly. Since then, I've noticed my grip in my left hand has been significantly reduced. I'd like to regain the grip strength I had in this hand, as I used it ...
-1
votes
1answer
101 views

Seeking criticism and advice about my proposed gym schedule [closed]

My fitness goals are to be lean and have good core strength/balanced physique but not ripped or anything. I currently weigh 188lbs. and I am 5 ft 9. I think I have a bit too much excess fat on my ...
-1
votes
1answer
1k views

Heart rate monitoring & tracking with the Samsung Galaxy Gear (or similar) Smartwatch. Possible? [closed]

First, the faq states "gear and gadgets used during exercise" is on-topic. So I am going to ask about the Samsung Galaxy Gear Smartwatch (or similar watches) and I hope that is OK. I would be ...
3
votes
1answer
137 views

Safe blood pressure for exercise

I'm 27. Normally work as a programmer. I've been tracking my blood pressure and heart rate and at rest, they're quite high (around 120/80 and 90+ bpm). I decided to go for a run today, combined with ...
3
votes
1answer
225 views

Maintenance of the Flexor Hallucis Longus muscle for Long-distance Running?

The Flexor Hallucis Longus muscle can be in an intense training during long-distance running, particularly if forefoot running. How do you maintain the Flexor Hallucis Longus muscle for ...
6
votes
5answers
5k views

What is the best thing to eat before a long bike ride?

I am doing a 75 mile bike ride in a few days. I wanted to get some advice on: what to eat the day / night before? What to eat the morning of the ride (the ride starts at 8 AM) anything else to ...
4
votes
2answers
2k views

Is it beneficial to stay warm after a workout to support muscle gain?

I work out for 1 hour daily in the morning. My trainer told me to stay warm i.e. keep the muscles warm, throughout the day (or at least most of the time) because it helps muscle gain. That is, he ...

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