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6

A lot of people have this problem, and it's usually caused by short tendons on the back of your ankle. I forget the name... Achilles? Anyway, there are plently of things you can try in order to fix this, and yes, the weight is supposed to drive into the ground through your heels. Method 1 One way, is to elevate your heels, by placing them on top of ...


4

I transfer a lot of weight to the toes while moving up My fix for this is to concentrate on pushing through my heels. If there are no physiological barriers then this should be enough. One way I help concentrate on pushing through my heels is to pick up my big toes and keep them elevated for the entire set. I stand and squat normally, but my big toes ...


3

There are a few ways to obtain the information you want. Some colleges/universities offer a major in Kinesiology and Exercise Science. You may want to see if there is one in your area. They may provide learning programs available to the general public. A more widely accepted and cost effective source of information is to locate a certified fitness ...


3

I would recommend you take a look at what body parts you think you need to improve, and, place priority on them by performing exercises that target those muscles first. Some studies have shown that greater strength and muscular size gains are achievable with exercises placed near the beginning of a program. A 2012 study entitled Exercise Order in ...


3

For most trainees, the best way to develop strength is to perform a few high-quality reps of compound lifts at a high percentage of the maximum you can lift in that exercise. There are many confounding factors but that's the foundation. Therefore, most strength programs emphasize 1-5 repetition sets where the amount lifted is close to your repetition maximum ...


3

I'm not sure what you mean by a tuck from the abs but you will inevitably have to crunch more the further you roll out. That said, the crunch shouldn't come at the expense of a straight back. When I first started with the ab-wheel I had very poor form and routinely let my back sag once I got above 3 or 4 reps. My coach was able to correct this by teaching ...


3

I have not tried out 5x5 training myself but it consists of two full body-workouts: Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift, You train three times a week, alternating workout A and B, and resting at least one day between two workouts. You never train two days in a row because your body needs days ...


3

It is absolutely impossible to eliminate body fat in "only one place". Lifting weights has no connection to eliminating body fat. Lifting weights makes your muscles larger (which is totally fantastic) but has no connection to eliminating body fat. The only way to eliminate body fat is via diet. Body fat is simply caused by eating carbohydrates, which ...


2

I agree with above answers that there no way to target belly fat. But four keys that control stomach fat are exercise, diet, sleep, and stress management. With a regular routine exercises such as walking, jogging and other cardio exercises, approximately 20 minutes per day. With a proper and balanced diet, a good sleep and a decrease of stress in your life ...


2

Please learn the difference between assistance work, accessory work, and rehab work. Cuban rotation is not a strength exercise, and therefore should not be done in order to improve strength. If you want shoulder strength, stick with strict presses. I don't remember seeing any Cuban rotations in Mark Rippetoe or Jim Wendler's work. You should start doing ...


2

Squat: It seems like the weight is really light for you, you're bouncing around pretty fast. Your depth is great. Read up on butt wink, because you've definitely got that going on. I can see your toes dancing around a bit which is great because it means you're driving through your heels. Bench: As Dave said, you're really light on that lift. I think a ...


2

These all look fairly correct. Minor Corrections Squat: Mostly fine. Stay tight. Keep your chest up. Barbell row: Mostly fine. Bench: can't really tell, mostly fine. Overhead press: mostly fine, can't really tell. Deadlift: Mostly fine. I'd focus a bit more on setting your lower back position before each rep. Also, there is no reason for you to alternate ...


2

There are many ways to press a weight overhead. What you describe are a (1) a specific trick used in several overhead press styles, called a 'lay back' or a 'lumbar tilt' (it's unclear from your description which you're using) and (2) a strict military press: This is where it all began, in about 1920, with only the del­toids doing the work. You can­not ...


2

Overhead press can be very demotivating if done right, because the right way is heavier. What happens when you lean back, is that the chest muscles assist more, and chest muscles are predominantly stronger than the shoulder muscles, by virtue of being larger and more frequently used in general. The lean-back however, can damage your spine in the long run. ...


2

First of let's get the terminology out of the way. When you write "set", do you actually mean "number of muscles trained"? What one set really mean is that you lift and put down the weight repeatedly until you can't anymore and have to rest. That's one set and if that's all you do per muscle in a week, you're not doing nearly enough work. Or do you mean ...


2

There is no such thing as a 'correct' routine. Workout plans should be made according to targets, and knowledge of how to hit those targets. The problem is that many different people will suggest different plans to hit those targets. This is because there is some disagreement whether any approach is sure to work for all people. For this reason there are some ...


2

Working out a muscle once per week is actually common, but you need to put a large volume of training on it. 9 sets of 10 per muscle per week is a rule of thumb I've read, and it applies to both a 3-split and whole-body.


2

Where are you doing this exercise? On the bar or bench. I suggest you doing it on the bench like the second picture because when you hang from the bar you swing back and forth and thats not good for core strengthening. You see that woman is stable because she found multiple bars, so she is not swinging. Doing it like her is okay highly recommended. Upper ...


2

I’ve had the same issue when occasionally using that machine(1). While compiling some anecdotal evidence, it always seemed to happen after a recent bout of calf cramps. I played with the positioning of the seat and other machine adjustments until I realized that I could not totally remove my calves from the exercise. Rather, I would lessen the involvement ...


2

When I'm doing squats my knees go forward further than my toes. This is not necessarily an issue. It may be due to your individual leverages, how wide your squat stance is, and whether you you can hit appropriate depth that way. Also when I'm standing up I tend to move weight more towards my toes. This is the part that I would concern myself ...


2

Both cardio and strength training can be an excellent way to improve your physique, it all depends on what you like to do. Lean muscular body mass can be done by doing cardio for say 30 minutes a day and focus on 45 minutes of moderate to intense strength training. At first start out with light weight until you get a feel of the weight, you can then ...


2

I cannot tell you how to avoid the pain, only how to reduce it. Generally, I have a much better understanding of such kind of issues after I began doing yoga. I can not repeat what yogis say here. This would just make you laugh: Strange statements like "feel the energy running up from the earth and through all your body". However, when I do what I think ...


1

We do not receive wisdom, we must discover it for ourselves, after a journey through the wilderness which no one else can make for us, which no one can spare us, for our wisdom is the point of view from which we come at last to regard the world. -Proust Adhering to proper form means picking a form to hew to. Picking a form requires you to choose: ...


1

This would be what some call a "giant" super set. Usually a super set is 2 moves, but I have done giant super sets up to 4 moves (usually 1 or 2 of the moves being body weight moves though). I use supersets almost exclusively when I workout. You can do antagonist muscles as mentioned before, but you can also do the same muscle group. For arms I always ...


1

From the research that I have read, the length of your break has no influence on hypertrophy. The best indicator of hypertrophy is either volume, as in tonnage (sets times reps times weight) increasing over time, or more recently the number of "hard" sets per workout, meaning the number of sets which leave you close to technical failure (not at failure or ...


1

There are two differences with the hamstring curl. To target the two hamstring groups separately (the lateral biceps femoris or the medial semitendinosus and semimembranosus) you don't vary the width of your feet, but the angle of your feet. If you want to engage the biceps femoris more, then angle your feet outward, while keeping the legs parallel. If ...


1

Multiple sets that follow a proven training schedule. "Massive strength gains" are what every professional athlete and training team are looking for. The bros on bodybuilding.com and lurking in gyms across the world constantly think that they have unearthed the secret sauce to sick gainz, forgetting that there really are professional athletic organizations ...


1

Dumbbell Rows and Deadlifts have helped me while shoveling. Also a strong core is going to be huge in the overall movement. Try Cable Choppers for core development, single arm rows, or conventional deadlifts. You could also push a sled with 45 lb plates on it. I forget what they are called, but that should give you that positional form similar to ...


1

I do something like this version of the dumbbell hang clean. Essentially: Stand up with the dumbbells at your sides or in front of you. Bend forward, maintaining the natural curve of the spine. This is also called a "flat back" or a natural back arch. Don't let the shoulders shrug forward and don't curl your back forward. When the dumbbells are just ...


1

As in Pilates, Here are parts of core engagement -- 1) Pelvic floor -- contract them 2) Glutes -- narrow sits bones / squeeze glutes 3) Inner thighs should be strong and heavy 4) Abs -- Suck the tummy in, all the way 5) Ribcage -- narrow the ribcage inwards or tuck the ribcage(this makes upper abs engaged)



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