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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 ...


9

I'm sorry, but the selected answer for this question is terribly ill-informed. It doesn't even answer the OP's question of which muscles are actually utilized for each of these activities. Common myth #1: The pushup is merely an exercise for muscular endurance. Common myth #2: The bench press is far superior to the pushup for building muscle, mainly due to ...


5

Relevance of front and overhead squats as warm-up for back squats Warm-up sets are meant to prepare the entire body for the heavy challenge of the work sets. They're not used to practice other lifts, or to be challenging in themselves. Warm-ups are there to increase flexibility and blood flow, and to practice impeccable form in preparation for the challenge ...


4

First, I don't think you have the correct notion of ATG based on this sentence: For example, if I lay on my side with my legs in line with my torso and try to pull one foot straight back, I can't get my heel to touch my glutes. In an ATG squat you are going down until your calves are in contact with your hamstrings. Simple physics state that two ...


4

You can lay down flat on your stomach and then lift your feet up. You don't only lift your toes off the ground, but you also lift your feet up to the point where your knees are also leaving the ground. You then repeat this for several repetitions. This will cause you to feel a certain burning sensation in the lower back muscles. The idea is, once you feel ...


3

You say you're stuck at your lat-pulldown, but you want to be able to do chinups. Well, lat-pulldowns don't make good pull ups, pull ups do. So let's just take a look at the bigger picture and concentrate on your upper back instead of just lats. With that said here are some ideas on how to overcome your plateau: Plan for a dedicated 'upper back day' and do ...


3

None of the exercise you do or the equipment you use matters for acquiring a "ripped" body. A ripped body is just a body that has a low percentage of body fat. You can be ripped but still be emaciated or malnourished. Of course, I am just illustrating a point to make my initial claim more clear. If you wish to lose weight you can do so by creating a caloric ...


3

There's a couple things, and one of them you'll have to rely on whomever you are coaching (even if it's yourself): Glutes and abs should be engaged, with no sag in the middle (i.e. the back is straight) Legs should be board straight. There can be a slight bend at the hip. Avoid excessive angling of the legs at the hip joint. This engages the legs more ...


3

Where your hands are changes your center of gravity. An easy way to demonstrate the difference is to do a bw squat with your hands in front of you, and then go close to a wall and do them with your hands behind your head. Unless you have a good reason to be doing the squats in a particular way, just do whatever is easiest for you. It's a common thing in my ...


3

These are exact words from Arnold Schwarzenegger in the July 2007 Muscle and Fitness: [...] you can build up to doing full-range-of-motion chins for many reps. Start with the lat pulldown machine. Over time, increase the weight until you're doing pulldowns with your equivalent bodyweight for about eight reps. Then, leave the machine and to free-hanging ...


2

It sounds like you have no muscular endurance, and have reached the end of this cycle myophibrilar range training (1-6 reps per set). Bench likes volume. People with bigger arms tend to bench better than people with smaller arms. I understand if you aren't trying to look like a body builder, but you'll need to add useful mass to your frame. I'm not ...


2

The positioning of the arms during body weight squats affects your center of gravity. Therefore the only difference in arm positioning is the stabilization muscles involved. This difference however is very minimal and won't have any noticeable affect. When I perform bodyweight squats, I prefer having my hands out in front of me. This is a personal ...


2

Assuming you have the space for it, the barbell can work. And yes, you'll want as short a straight barbell as you can get your hands on. While you are working out the balance issues, use the bar unloaded. Your wrist hasn't had to stabilize something so unwieldy before and the leverages are very different (read, harder). Honestly, using a barbell is not ...


2

Breaststroke timing is one of the funkier things to get down, and I would suggest watching youtube videos of Olympic and World meets, as they will have some underwater shots of top level swimmers. There are also excellent instructional videos. For the streamline off the wall, ideally you want the arms straight out "overhead", with the hands flat on one ...


2

I can only give an anecdotal answer: I find that the tightness of the core from the intra-abdominal pressure added by a full breath becomes negligible once one develops a very strong squat. I think that for a strong squatter, the ability to move the same amount of weight likely exists regardless of breathing method. In my experience of trying many ...


1

yeh, you can't spot reduce its a myth, the first place you gain fat will be the last place u lose it,but targeting certain areas does compress the fat thus making it look slimmer or flatter so yeh if your going to the gym but not doing crèches and your stomach seems noticeably larger it is because your not doing crunches


1

Now the crunches themselves have very little to do with the overall bulging of your stomach. That would be called spot reducing, which does not exist. The fact that your stomach came back is due to the fact that you stopped going to the gym and exercising. You want to be at a caloric deficit to be able to lose body fat.


1

Competitive and recreational breaststrokes are barely related in this regard, as they use completely different balance and kicks (whip vs. frog). If you have excellent balance, delaying the set-up and kick can be helpful for efficiency in competitive breaststroke as the recovering or recovered arms will provide less drag during the most propulsive phase of ...


1

Man, I know that the above exercises would add definition, you would have to go heavy for bulk. I like the shrug suggestion (try saying that three times fast)...but I would try doing some Farmers walks man...Intense whole body movement, works the hell out of your traps, shoulders, legs, core, forearm grip. Won't work your triceps or biceps too much, ...


1

I have been working out with rubber bands for 3 years now(after 7 with weights). You should always pay attention to the distribution of the length so that it is equal indeed. Otherwise it will(how you suggested) work both sides unevenly. There isn't much of a science behind that. A mirror in front of you will make things a lot easier but you can do it ...


1

In terms of the muscles worked out the bend of the leg in the air should not matter too much, you should try to keep it still though (don't use it for momentum). IMO you should have the leg up on the opposite side of your arm for better balance. The first person has weights in both hands which is better once you start to get to the heavier weights for ...


1

Awareness The first step is to discover the sensation of a flat back, of firing your lower back muscles, of arching your back, and of keeping or losing your back arch while the hips move. Practice "supermans" on the floor, lifting your legs and chest off the ground. Get into what you think is proper position, then feel with your hand or look in a mirror. ...


1

Best way I found to fix my Bench Press problem was to start using a Smith Machine. The difference in how the muscles are activated is pretty minimal, see this study A comparison of muscle activation between a Smith machine and free weight bench press. I am now rotating the Smith Machine with a regular Bench Press and I am seeing a significant difference now ...


1

There isn't something about you that makes you unique when compared with other strength athletes. If you eat more and train more you are going to progress. This sport isn't rocket science, so I think part of the problem is you are over thinking it. Pick a program with a lot of volume (Texas Method, Madcow, Smolov jr, etc) and stick to it. If you are ...


1

Home Exercise Training Here are some (beginner) exercises that I provide some of my clients with who train at home. The following will include links of how-to's, videos, and images that show you which body part you will train. The descriptions in the links provided help a lot. They explain thoroughly and have helped me complete some of my exercises. Note: ...


1

Compound excercices that will use as many muscles as possible. You can already do with what you have: Barbell and dumbbell chest press Squats Bicycle crunch and plank I recommend investing in doorframe gym bar and do pullups and chinups. You can also do leg lifts with gym bar, but I find them inferior to bicycle crunch. For upper body, do more series ...


1

This is a very interesting topic that I have been discussing recently. It appears that genetically the skin of some people is not flexible and once they lose weight it remains stretched out. I remember when I lost 7kgs when cutting I didn't get any loose weight. But I have seen it with other people where their skin would remain stretched and loose after ...


1

I've been a right-leg AKA for over 33 years now, and have developed lower back problems. My workout routines include: I ALWAYS start with a 30 minute stretch. Swimming - while you can swim with just your arms, your shoulder and arm movements on your injured side compensate greatly for balance, and you end up tiring quickly. So, get a flotation device that ...



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