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6

The bottom line is you want your shoulder in a neutral position. That doesn't necessarily mean full scapular retraction, but it's a cue that helps a lot of people. Considering your level of experience, and the fact you came off of injury I would advise you to use that scapular retraction, but only to the point where your shoulder is in a neutral position. ...


6

Yes, it's entirely possible. Exercises such as squats are compound muscle exercises, which means they work many muscles at the same time. These are generally considered as "must have" because they do work so many muscles, and generally give good results. The other exercises are what are called "isolation" exercises, since they mostly work one muscle group ...


5

Research is pretty divided. On one end, there are claims that it reduces performance and muscle growth by slowing muscle reaction and displacing calcium: Regular intake of caffeine reduces your muscles strength and resistance training performance by slowing down the muscle contraction and relaxation cycle. High intake of caffeine also displaces ...


5

It's just not OK but is also recommended. When you end your exercises your body needs food, especially proteins and good carbs !! But i won't enter in nutritional aspects of this because your question appear to be about hygiene. It's ok to eat if you just wash your hands, there's no harm on that because normally the rest of your body won't touch your food ...


4

I am 27 and I have been underweight for many years. Well this is your actual issue, and what your question should be based on. Will these products help you achieve your goal of adding weight? Realistically, no. Supplements are meant to do just that, supplement what the body is missing. Of that list, the only product I would recommend is whey protein ...


3

Specifically, I think your biggest issue will be cognitive impairment. The image of two kids in a basement toking and curling is honestly quite hilarious, and probably isn't going to be too much of a problem in and of itself. More to the point: Curling is a terribly inefficient exercise unless you're a rather advanced body builder, which I'm going to ...


3

I've experienced similar symptoms during CrossFit metcon style workouts where I'm breathing heavily in conjunction with lifting moderately heavy weights. The sensation is not unlike the blocked/muffled ears you experience during take-off or landing when flying (but without the discomfort). I spoke to my GP about it and his assessment was that it sounded ...


3

As Eric indicated in his response, supplements aren't really necessary if you have a well-balanced diet. In fact, unless you’re planning to participate at a high athletic level, or, you plan on training very intensely, and, you don’t have ready access to nutritious food, you probably don’t need them. The supplement industry is a multi-billion dollar ...


3

if there are any side effect Glutamine can cause your stools to loosen a bit. The other stuff may have additional ingredients, and whey protein is a fairly typical food source found in a lot of products you probably already consume. the dosage of these supplements You'll want to read the labels. whether I should take them daily or ...


3

I hurt my back in a football injury in 8th grade. Speared right in the middle of lower back. Was out a few days and have now had the exact same problem that you have for the past 20 years. My family has pictures of me stretching out and dying in lines at DisneyWorld because I wasn't able to workout on vacation. Why do you feel better? Blood flow and ...


3

How have you done the chin-ups? Take care that you keep tension all the way during the repetition especially at the bottom of the exercise. Also if you go to wide you can injure your rotator cuff. Here is some good advice on chin/pull-ups: http://jasonferruggia.com/the-shocking-truth-about-chin-ups/ it simply says that the best way to do those exercises ...


3

Great question! Especially coming before actually having had bail out (that's the terminology) of a squat. I'm guessing you're back squatting. When failing to stand up during a rep you'll at least have some power left to slow the weight down on the way back down. Use this opportunity and don't hesitate. Release your hands, sit up so the moves backwards, ...


3

As AlexL suggests, since you are in a power rack, you can simply set the safeties to a couple inches below squat depth. Then if you need to bail, simply lower your squat beyond your usual squatting depth, rest the bar the safeties, and wiggle your way out. Similarly for the bench press. You should be able to set the safeties in such a way that when your ...


3

The safety bars should be set a few inches below the lowest the bar could conceivably go during a successful squat. This way, if the squat goes wrong in any way, you just lower yourself to the bottom of your squat. Do this fast if necessary; release tension in the core, if necessary; jump forward (if the bar is on your back) or backward (if the bar is in ...


2

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

If you live in an area where you have a choice here are some considerations to help you decide who you want to see. Certification - Look for an orthopedic physician certified in the sports medicine subspecialty and check to see that their certification is current. In the U.S. sports certified physical therapists will have SCS initials after their name. ...


2

If it's harmful for the spine, it will let you know in the form of pain or exhaustion. Since you're working with weights less than 100kg, there generally isn't much reason to believe that your back can't handle it. Adding 12kg to 86kg isn't a drastic change. Your skeleton has already handled weight on this order for a long time already. If you're able to ...


2

The real answer can only be provided to you by a health professional, but I can give you some things to consider and educate yourself on in advance. Do some research and have a serious conversation with your doctor. You may already be experiencing insulin resistance. This means that your arteries are routinely being doused with fatty deposits that are ...


2

For the heel-strike, the short answer is that neither one is inherently more or less healthy. The natural tendency among walkers is to heel-strike when walking along a smooth surface and to use toward the toe when walking along elevated or uneven surfaces. The next time you go for a walk outside, do it barefoot and pay close attention to your feet. In my ...


2

A healthy diet means a healthy body, I'm not saying to start a diet, but to eat healthier, more greens, fruits, vegetables, less processed/fast foods. Hair loss can be related to stress, and judging by your work, study field I'm assuming you can be put under a lot of it, B-complex can help you out lowering down your stress levels, there's also some shampoos ...


2

Assuming it is legal to smoke marijuana where you live, I would suggest waiting until after you work out to enjoy a smoke. Smoking while your body is under stress from the weightlifting makes it harder to reap the benefits of working out.


2

To be honest, assuming you're not a good collegiate or elite athlete, as long as you're not eating McDonald's every day, your running won't be affected as much as you might think. Eating well will help you feel better, perform better, and be healthier, but most food will be just fine to sustain consistent running. However, you are probably interested in how ...


2

Congratulations on already getting a good start. You are young and can create your own healthy habits and a lifestyle that will serve you well for the rest of your life. There are some good answers on this site about getting back in shape so I'll refer you to those for more information. Diet is really key. If as you say you are eating snacks (junk), ...


2

Train hard, and recover harder. This is a very complete schedule, but I would warn you to be careful of the other part of the equation that is recovery. Your body is a machine that is tuned to respond to external stress (dieting, strength training, aerobic training are all stressors) and that stress needs to be increased slowly so as to not cause yourself to ...


1

If this was 3 kg of fat, that would mean you just lost 3*7000 kcal or 87864 kj, this is obviously entirely unplausible. What does make sense however is that you just lost a bit of water and solids, which is common when you start eating more healthy. Your weight will always fluctuate a bit, you will have a high and low limit for your weight, if you start ...


1

No. Protein shakes will not make you gain weight alone. In order to gain weight, you have to consume more calories, protein by itself does nothing for weight gain. If you want to gain weight from muscle, you have to lift weights while eating enough calories and protein. It's as simple as that.


1

Avoiding snacking and overeating in general has always been one of the toughest things for me. Here are some things I do that help. Drink a glass of water each time you go to the fridge, a lot of the time you're thirsty without knowing it. This actually ends up helping a TON. If you're in the kitchen out of boredom instead of real hunger (I would snack to ...


1

Is it okay to instead eat a full meal after those 15-20 minutes before taking a bath if I just wash my hands? Yes, there is no set time for you to consume your post workout meal.


1

To build muscle, it is best to do a variety of repetitions. There is no magic number at which your spine will be hurting (especially as biomechanics do not cause an injury). Try to do one session a week with heavier resistance and repetitions of 4-8, and on the other session with repetition from 8-12 or higher as you do now. This way you will build more ...


1

It depends on your goal as a runner; are you looking to compete? Or perhaps you are just looking to maintain good cardiovascular fitness, or lose weight? What is necessary for all runners, regardless of your overall goal is to protect yourself against potential injury. A study by Runner's World put the annual injury rate for runners at 66%. The most common ...



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