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12

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

Alcohol has many detrimental effects in the body, and you cannot replace carbs with it. Lowers Growth Hormone and Testosterone Inhibits recovery Causes dehydration Lowers muscle glycogen Decreases aerobic capacity It is caloric, but non-nutrient Alcohol has a catabolic effect on protein synthesis; the result is lower muscle mass/smaller gains, but it ...


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 ...


6

Jim Wendler, a big strong weight lifter, says this: I believe [high schoolers] should be at least to do the following before they even lift weights; 50 push-ups with proper form (no A-Frame or saggy ass) 10 strict pull-ups 100 sit-ups 25 parallel dips Be able to hold various bridging positions for at least 30 seconds. Have some kind of ...


5

Is it possible to build muscle without supplementation on a vegan diet? I suppose anything is theoretically possible. But is it going to be easy, or even practical? No, despite what some vegans might claim. The quantities of protein needed for muscle building, especially at the bodybuilding level, is just too high. Even non-vegans have a difficult time ...


4

To be fair, it would be very difficult. The challenge is to keep protein up, but not overshoot your overall calorie requirements. Many vegetarian bodybuilders are pesca-vegetarian (eat fish) or ova-vegetarian (eat eggs), neither of which qualify for a vegan diet. You want your macros to be somewhere around these numbers: 1.8g protein per kg body weight ...


4

Muscle strains can be tricky to heal, mostly because people won't take the proper amount of time to let them heal properly. Given a full healing cycle, then you shouldn't have any more risk of reinjuring the bicep than any other muscle in the body. You note that the pain is in the center of the bicep, which almost precludes any tendon involvement, so it's ...


4

There is considerable overlap between these modalities; the physiological changes that occur are very similar, however, the effects differ slightly. From an anatomical point of view: Hypertrophy training is the only modality that stands out when it comes to an increase in the muscle cross sectional area. Training power (slightly) and strength (more so) ...


4

It is certainly possible, but IMO has very little practical value as working your arms separately limits you to a couple of exercises. Plus, it may be harder to keep the load balanced so that your arms progress at the same pace. Make sure you eat well and get enough sleep. Fatigue builds up quickly if either of those is missing.


4

I'm a bodyweight training addict. In my point of view doing 1 x 50 is better than doing 10 x 5 because you have the same volume but in less time, you have more intensity. The first commandments in a post of Paul "Coach" Wade about calisthenics mass is "Embrace Reps" and the 4th is "Limit sets" source : ...


4

Nathan, first, please check out this answer on myofibril vs sarcoplasmic hypertrophy. With muscular endurance, you are dealing with (to simplify things greatly) three variables: Myofibril: how many contracting fibers you have in the muscle (e.g., one elastic band vs a bunch of elastic); how strong you are Sarcoplasm: how much stored energy your muscle ...


3

To start, if you notice that you feel pain rather than a burn or soreness in your hamstrings, it may have to do with your squat stance, rather than lagging hamstrings. However, the hamstrings are more often underdeveloped compared to their quad counterparts found in front of them for most trainee's, so a muscle imbalance isn't out of the question. And while ...


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. ...


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

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

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

First off, most routines are not created for one person specifically, so they won't address that person's specific needs, prior injuries, disbalances etc. So some adjustments will most likely have to be made by each individual person to suit their needs. In your case, your shoulder takes probably more time to regenerate than the creator of your routine ...


3

Alcohol consumption slows your body's mechanisms for metabolizing fatty acids by interfering with the citric acid cycle (http://www.ncbi.nlm.nih.gov/pubmed/87483). It essentially bumps fatty acid metabolism down the priority list. This mostly applied to chronic alcohol use, however. So it doesn't just increase in carbohydrates in your diet, but it also slows ...


3

I rate my training days on a scale of 1-4. This helps me address what I need to do. First the scale: I'm trash. No energy, very diminished capability. The bad side of average. Shouldn't have too many of these. The good side of average. Most training days should be here. I'm superman. Nothing can stop me, better than normal capability. The 1 days ...


3

No. Height is purely genetic. There aren't any exercises you can do that will influence your height.


3

Actually, height is largely genetic. However, nutrition is what impacts it from en environmental standpoint, and not exercise (it has a slight effect, assuming you are not a professional powerlifter, marathon runner or the like). So no, you cannot increase height by doing certain exercises. The notion that training basketball or volleyball makes you taller ...


3

While you won't be able to do much to impact the actual height of your body through exercise, to help make use of what you do have for height you can do exercises to strengthen your back and shoulders, leading to a more upright natural position which appears taller. Deadlifts are a great exercise to accomplish this; within a few months you should notice a ...


3

Load bearing exercises combined with a proper diet have been demonstrated to reduce and in some cases reverse bone density losses. Women especially need to be aware of this as decreased bone density can lead to osteoporosis, which impacts women much more than men. Additionally, one of the biggest predictors of hospitalisation and poor health in later life ...


3

How about hurting yourself and be unable to exercise for a long time (possibly never again)? Is that a good reason? And yes, bad forms can easily lead to short/long-term injuries. Programs such as Strong Lifts advocate starting the weightlifting program with an empty bar. This allows you to focus on the form. Then, you increment the weight periodically. ...


3

Pull ups are much harder for women, than for men. Males have significant more muscle mass on their upper bodies than women does, so it is natural, it is hard. That said, focus on assisted exercises to begin with. Grip strength also plays a role, but should come quite quickly for beginners. Rubber-bands Assisted Pull-ups - lift her up by her feet Row ...


3

I was finally able to do pull-ups starting last year. I had previously tried assisted pull-ups and was never able to get up to body weight pull-ups What finally helped me do pull-ups were a few things: 1) instead of assisted pull-ups, try negative pull-ups. You start at the top of the bar and lower yourself down in a slow, controlled motion, lasting 4-5 ...


2

The most true "opposite" exercise to the push-up is the let me up, or inverted row. These preserve the posture, bodyweight aspect, and arm positioning of push-ups for a true mirror-image exercise. The barbell row's different form (arched back, pulling toward lower ribs) works muscles farther down the back that are silent in push-ups.


2

Straight arm pulldowns work the lats without the biceps. Rear delt flies with the elbows bent at 90 degrees work the traps... or you could just do shrugs.


2

If I got your question right, you have a goal of looking ripped and want to show definition in your muscle as well as separation. I think your journey needs a couple of dynamic variables varying from your fat loss/cutting techniques to changing routines. In general terms, my advise would be as following: Must Do's: Make a plan which consists of a solid ...


2

A lot of your requirements are going to be dependent on your own personal phsyiology. For example, I am a very heavy sweater (After a 1 hour run I will have a lot of caked salt on my hat/clothes), so I tend to have higher sodium intake on a daily basis than many people. For a bodybuilder, it will probably be less than an endurance athlete, unless you lift ...



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