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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 ...


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It is necessary not to give up. Keep on with your weight lifting. However do not forget about a good cardio exercise. Even if your goal is to gain some muscle weight.


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Stop. Drop this idea that you 'have a body type' and need to work a certain way based on this predisposed attribute. Picture the ideal body, the one you wish you had. This is where the variation is; some people will picture an Arnold, some a LeBron, some a Phelps, others a Froning. When you choose your workouts, you will want to adjust them based on this ...


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Of all the destructive habits that anyone can have, smoking is considered the worst. Almost all organs of the body are affected by the action of toxic compounds from cigarette. Learn how they can seriously harm your gains in the gym and why you should use this as an incentive to quit smoking. If you are targeting a remarkable change in the composition of ...


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Besides the obvious Eat, Sleep, and be healthy adviceā€¦.. Weight Training my help you grow a little with the added production of hGH but the extra height would be negligible and it would be impossible to know. Growth Hormone Treatment is the only real option to affect your height. This is a big step as a specialized doctor needs to closely monitor the ...


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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 ...


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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 ...


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


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Very short answer : Low reps with high weights build muscle mass. High reps with low weights build endurance/stamina. Ideal reps ~ 8. But you must try it with heavier weights and keep increasing the weight little by little over time. If you don't increase weight, you will not get results. When you keep on doing the same weights you get into maintenance ...


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A comment pointer me to the website of Dr. Brad Schoenfeld, an apparent expert in the effects of training on muscle hypertrophy. He wrote an article for T-Nation in 2012 entitled Four Reasons You're Not Gaining Muscle which provides a much better answer to this question: Mistake #1: You're not varying your rep range. The optimal number of ...


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Strength Endurance Continuum The strength endurance continuum shows that strength and endurance are at opposing ends of a spectrum. Focusing on one end of the spectrum (for example strength) sacrifices the other (endurance). People tend to view this scale as being a trade-off between strength and size, but as you'll see in a bit, this isn't entirely ...


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A research paper entitled Resistance exercise load does not determine training-mediated hypertrophic gains in young men written in 2012 showed that a weight as low as 30% of 1RM can contribute to muscle growth, as long as you work to failure, which is around +30 reps and for >2 sets: There was no correlation between phosphorylation of any signaling ...


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Is there an ideal rep range for increasing muscle mass, and if so, what is it? There isn't ideal, but generally there is wide range, like 4-15. You must understand that everybody is different, for one low rep training will be the best and for other high reps will be good even on those complex exercises like bench presses and squats. Anyway for most ...


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For lat activation without biceps involvement try stiff (straight) arm pushdowns using a cable machine. For trap activation, mostly Trapezius III and IV (the "lower" traps) try lying face down on an incline bench and performing dumbbell or barbell raises with the arms straight. Lift the weights until your arms as completely in line with your upper body ...


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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 ...


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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.


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The best thing I could think of would be to try to regulate your routine by adding in bodyweight exercises when you can at home. If you shower in the morning, do them when you wake up if you can't make it to the gym that day; if at night, do them before dinner. While getting to a gym can be time consuming, these types of exercises can be constant, and help ...


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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 ...


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I'm going to start off with that there is no universally best routine. Only what is most appropriate for you given your level of training, physical development, and your goals. Advice in the world of bodybuilding (i.e. hypertrophy work), opinions are so severely divided that it's even hard to compile a list of routines. That's probably due to the fact a ...


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If you are already angry then use that. Aggression can be a brilliant tool in the weight room to induce adrenaline. You would be amazed at what you can do in the gym when you are pissed off. Don't stay angry forever though, use it as a stress release to calm yourself and set you up for the day. It really can work wonders.


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The best routines for natural lifters are 5x5 routines for the most part. Stronglifts, starting strength and bill starr routines all stand out above the rest for achieving maximal results in the shortest time. If you are a natural lifter make sure to stay away from body part splits, these are useless in my opinion. As for gaining size a caloric surplus is ...


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One of the major things you will notice with alcohol consumption (more specifically liquor) is that: Decrease/Lack of appetite Dehydration This will destroy your gains considerably if you think importantly about nutrient timing. If you are dedicated to your craft, you know that eating every 2.5-3 hours is optimal to maintain metabolism. Once you start ...


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A different take on the matter: http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html . Not an expert by any means so would be great with some comment on that particular article since it paints alcohol in a different light than what seems to be commonplace among the fitness community.


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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 ...


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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 ...



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