Tag Info

Hot answers tagged

11

Everything always depends on your goals. The best exercises are the ones that help you accomplish your goals. If you are a power lifter, your goals are to get the biggest squat, deadlift, and bench press you can. Obviously, it helps to do those exercises to make them stronger. It does also happen that they are very good exercises for General Physical ...


11

A very well thought out question. First, the technical term for holding your breath is called the Valsalva maneuver. In the world of weight lifting it has a distinct purpose: to increase the body's ability to protect the spine under heavy load. The Valsalva maneuver does not work alone. There's a pretty fair treatment of the subject on a Rebock Crossfit ...


7

If you want to gain muscle and strength, then you need to Eat Don't buy into the 'hardgainer' non-sense. Calories In > Calories Expended = Weight Gain That's the simplest way I can put it. If you eat like a skinny person, you will gain weight like a skinny person (little to none). Proper nutrition is of course next but a little out of scope for ...


6

The loss of height from compressed discs is most likely negligible even over the long term. Over the course of a normal day spinal discs will compress, but spring back during normal sleep. Even under high loads, the spinal discs will spring back relatively quickly - this being part of their primary function. Regarding weight loss and height loss, I've never ...


6

There's actually a number of strength sports, where people who don't compete train similarly to competitors in those sports. A brief understanding of them will help you decide what would be a better match for you: Bodybuilding is primarily building and shaping your muscle for aesthetics. However, there is a big nutritional component to bodybuilding ...


6

Short of getting coached directly, the best tool for the job is taking video. There are a number of digital video recorders that have at least an hour of video available on the device. When you are training by yourself, you want a video recorder that can stable enough for you to stand up and trust that it won't fall over while you are lifting. You may ...


5

In addition to what Mark Rippetoe and Lon Kilgore had to say in Practical Programming for Strength Training, as an over 40 lifter I can offer what I've figured out for training at this stage in my life. Jumping right in after any kind of layoff results in very intense DOMS. Just keep at it and your body will get used to it. I can train longer and harder ...


5

In Mark Rippetoe and Lon Kilgore's Practical Programming for Strength Training, they include a chapter on Masters athletes, "usually defined as individuals 35-40 years of age and over". Here are a few relevant excerpts: A significant consideration for the masters athlete is the reduction in recovery capacity over the years. [P]eriodization of ...


5

Is < insert diet choice here > better for XYZ? No. And not so much because I like meat or carbs or bread or whatever the diet says you can't have. All the studies I've seen come up with one basic fact about diet: If you eat more than you need, you gain weight If you eat less than you need, you lose weight If you eat what you need, you maintain weight ...


5

One misconception you have: "just lean muscles": All muscles are lean. There is no difference between the lean-ness of one person's muscles and another person's muscles. The difference is in the amount of bodyfat they're carrying. If you want a body that is muscular, but not bulky: Strength-train or body build until you're at the level of muscle that ...


5

First, this is not immediate cause for alarm. It is rather common as far as post-workout complications go, and is not, to my knowledge, an indicator of more serious problems. Second, the reason for this. Your skeletal muscles are controlled by motor nerves. Each motor nerve controls a large group of muscle cells. Of importance is that these groups ...


4

Lack of hip and ankle mobility is a common issue among most "Westerners," because we sit all the time. One of the best ways to improve hip and ankle mobility is the Third World Squat. Just do it for as long as you can, as many times during the day as you can. This can be as static or as dynamic as you want. Mark Sisson, over at Mark's Daily Apple, has a ...


4

Nearly everything except eating, resting, and lifting heavy weights slows down muscle growth. So, yes, boxing will somewhat interfere with your bodybuilding. This answer may help. However, it doesn't sound like your goal is "get bigger", it's "get fitter in every way", so your current amount of boxing is fine. Boxing will improve your conditioning, as well ...


4

Hydration is paramount with any form of exercise. Hydration is a necessary component of all metabolic processes. This includes building muscle. However, hydration is also a bit more than just drinking water. Proper hydration requires that you keep your electrolytes in balance. Electrolyte imbalance is more critical in endurance training than ...


4

I haven't been able to find any research specifically targeting a squat routine versus a different muscle group routine either, so some of this will be inference. I'd theorize that squats are designated as prime exercises simply because they are some of the largest, strongest muscles in the body, so they will have the largest overall response. This is in ...


4

I don't know as much about the biological makeup of muscles as I should, so my answer is going to be based on the results I and many other fitness fanatics have had from doing workouts similar to the ones you have described. "How can you be expected to do (exercise A) properly when you have just exhausted the muscle group from (exercise B)?" Simple ...


3

High insulin levels should supposedly increase the cells creatine intake capacity, which is beneficial for muscle growth. In fact, some athletes resort to consuming refined sugars such as glucose or maltodextrose after the workout. The consequent hyperglycemia will lead to rising insulin levels naturally. You must also keep in mind that these supplement ...


3

To expand a bit on my comments: Starting a workout routine is simple. Walk into a gym, pick up a weight and bingo, you've started. The key word in that first sentence, however, is routine. Fitness gains, whether they are muscular, cardiovascular, some combination of both, are the result of planning and consistent application of that plan day after day. ...


3

I don't know what bodily functions are affected by a decreased energy expenditure but I have found two studies on the subject which I think you might find interesting. The first is on 3 days of fasting, conducted at Department of Medicine, University of Rochester School of Medicine and Dentistry, NY. Six men fasted for three days and as a result their ...


3

I think you need to check your math. In his Nutrition section, he is saying you'll be getting 6 meals per day, with 35 - 45g of protein per meal. That is 210 - 270 grams per day. At your weight (139lbs), he is saying to get 2780 calories per day. His macro ratio gives you 973 protein calories, 1390 carb calories, and 417 fat calories. Protein contains ...


3

If you want to have the body of a runner, you need to run. Likewise, if you want the body of a powerlifter, lift; rower, row; rock climber, climb; etc... The good news is that marathon runners only run marathons during a race, but will often do upwards of 100km a week when training. Start slow and look at programs like Couch25K that will get you running. ...


3

Definitions Powerlifting would be better called strengthlifting. It is training for strength using a barbell. It is a sport consisting of the squat, bench press, and deadlift, though powerlifting training often includes other similar exercises such as the overhead press as well as supplementary exercises such as power variants of the Olympic lifts, ...


3

How most anaerobic work outs work, as I understand them, is that they cause minor tears to the muscle this causes the process of healing to occur and strengthens the muscle adding mass to and strength to it in the process. The soreness comes from that, your body healing the small tears, so if you are getting sore less often when you are working out more ...


3

If you are looking for lean small abs, you could do the ab exercises mentioned in the picture post. If you are looking for thick block-looking abs and strong core that will pop out, I would recommend a few exercises including: Wood choppers - with an emphasis on obliques this exercise is a great core-worker. Obliques core shoulders are all hit with this ...


3

Somatotypes are bunk that were initially used as a psychology measurement. There is no documented evidence that a person is an ectomorph, mesomorph or endomorph and unable to change. While certain characteristics like height are fixed, things like weight and muscle/fat ratios are dictated much more by the exercise a person performs and the diet they eat. ...


2

Ligaments are passive rubber bands. They are not muscles or tendons that you can voluntarily contract and release and so you cannot strengthen them through exercise. They are also very poorly vascularized and take a very long time to "heal" which is why when you tear one, the surgeon can't just "sew it back together" but has to replace it with a ligament ...


2

If you have muscle groups that are "lagging" then the obvious solution is to target them even harder than before. However I might add that most people have shoulders that are not "up to par" with what what they want. Part of the problem here is that the deltoids are a very small muscle group, and getting "big" shoulders usually takes a long time. Back to ...


2

The answer to your question lies in how you feel. If you feel run down, unmotivated, and you have to drag yourself to train, you are probably doing a bit much. It's natural not to be 100% when you are cutting fat, but when motivation suffers it's a symptom of over-training. The lifting portion of the program looks pretty decent, and there are a couple ...


2

If its the first time you have ever got into fitness/working out you can sometimes expect "noob gains". I myself got about 5 kilograms without nutrition at all. If you are really strict with your diet (Bulking) you can expect to get like half a kilo of muscle per week after that. Its a really rough number, it will be more or less depending on your body and ...


2

The fact that body-building stunts growth--or worse, actively makes you shorter--is a myth. It likely grew out of the fact that over-aggressive weight-lifting can cause injury to the ephiphyseal (i.e., "growth") plates in those who have not finished growing. But injuring a growth plate doesn't actually stop that bone from growing, it simply creates a ...



Only top voted, non community-wiki answers of a minimum length are eligible