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6

It doesn't sound bad. I recommend going above five reps for at least some sets, since I find the upper body responds well to higher volume and it's not the worst thing in the world to train some endurance. I expect you'll actually see better strength results that way anyway. The more common method of loading pull-ups is to use a dip belt, but the backpack ...


5

I would presume that you are falling into the same trap that many recreational runners and triathletes fall into, in that you are going too hard on your easy days, and not hard enough on your hard days. So, you're in a perpetual state of "almost" recovered, and then busted out a cycle day that thrashed you for a while. Just like your advanced couch to 5k, ...


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

I think you touched on your problem in your notes. A common problem with beginners is that they tend to lose torque when starting the pull. I've seen this many times: a beginner will set up behind the bar, get into a great position, load up, then start the pull. Immediately their butt will shoot up, their spine will over-arch in one direction or another ...


3

Quite frankly, your best bet is to consult a physical therapist so as to avoid injury. Outside of that, one physical therapy site recommends the following: Avoid overstretching Avoid positions or activities involving extreme ranges of motion in the hips Strengthen muscles surrounding the hips, pelvis, spine, and knees (best to be advised by a physical ...


3

I'm a big Rippetoe fan and his use of the standing overhead barbell press. It's my go-to upper body pushing lift, I try to do it 2x as much as I bench. Being able to press your own bodyweight is a real strength achievement in its own right, and steady pressing has had my own shoulders in good shape. There's a good answer with discussion over here. I ...


3

I boxed for four years and came out of one of the best gyms in the midwest. It was no frills and no excuses type of place in one of the worst areas of the US. But they were popping out guys for the Olympic team like candy. We also had a trainer that is recognized internationally. I will let his methods answer your question since you are more or less ...


3

If you are not feeling pain, there is no reason to be concerned. Dip belts are good, you can also buy a weighted vest. That way the weight is more evenly distributed.


3

I roll my eyes a little bit at "core" exercises, because your body works as a full whole so if you're doing proper full body exercises your "core" (which isn't some agreed-upon anatomical term) will not only be trained, but will be trained proportionately. This is a huge deal and can't be overstated: a lot of training is down right dangerous and counter ...


3

No movement is safe for everyone. Burpees are definitely a fantastic conditioning exercise for time for me, but they're definitely not a good choice for a mordbidly obese diabetic smoker who gets dizzy when they stand up from a chair. Does that mean they're not right for you? We don't know. That's a complicated question that relies on a large number of ...


3

What lifts shouldn't you do when suffering a muscle tear, cartilage tear, soft tissue damage, hard tissue damage or broken bone? Well, until your doctor says otherwise, I'd stay away from: Deadlifts Squats Bench press Overhead press Bicep curls Tricep curls Quadricep curls The frequently unheard of Quinrecp, Hexacep and Septecep curls Running, jogging, ...


2

Shoulder injuries are one of the most difficult injuries to overcome. They are right up there with knee and neck injuries. My recommendation to you is to stop all weight exercises that involve the shoulder immediately. Allow the joint to rest properly for at least a month before returning to using weight and begin slowly. Low weight, low reps. In the ...


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

Here are some strategies I have found to be useful. Do not program a separate shoulder day. Prefer push/pull split routines instead. Otherwise your supraspinatus and front deltoids will work twice (during chest day and shoulder day) and so your infraspinatus and rear delts as well (during back day and shoulder day). This reduces their recovery ability and ...


2

When you perform a bench press, the movement pulls the shoulder mostly inwards i.e. toward the chest, and potentially upwards and downwards depending on whether you are doing incline / decline. If your shoulders are weak, then they can easily become overloaded as your bench press improves. Ideally you should strengthen the rotator cuff from all angles, but ...


2

Swimming would probably be the safest exercise. A properly constructed workout plan will eliminate injuries Do not over train Know your 1 Rep Max and multi-rep equivalents Do not exceed your 1RM Capacity except in very small overload increments Do not work to failure (maximal load) every workout Use Progressive Resistance with first set workload at least ...


2

Don't choose my answer. Wait for more knowledgeable people. I just want to give some suggestions. First, building muscle is very difficult. You shouldn't fear becoming bulky, it will not happen unless you do a very specific training and nutrition during a long time. Just exercise and forget about that fear (your muscles may become denser and harder in the ...


2

Your back is probably hurting because you are immobilized in one position, something that a simple fidget can help. What actually happens is when muscle is immobilised in a shortened position (your hip flexors when you drive for example) for some time there is a loss of some muscle sarcomeres. GOOD NEWS is that this can be reversed once you are starting to ...


1

How to perform deadlifts? Jonnie Candito's How To Deadlift Jason Blaha's How To Deadlift Alan Thrall's How To Deadlift So, how do I know if I'm performing it correctly? 1.Record yourself deadlifting and watch the replay. Still unsure? Upload your video and post the link here. 2.Get a certified Personal Trainer to check on your form. How to foam roll? ...


1

Soccer is a fairly injury prone sport. It's great that people are playing sports, but I've seen studies suggesting that it's the most injury producing of team sports, beyond even tackle football. Looking at Australia, here are some metrics being reported: The rate of injury for football players is up to 35 injuries per 1,000 playing hours. That's ...


1

As the person who wrote that answer, I'd say that no one has any idea how long it will take. It depends on your specific level of fitness at those tasks now, which you haven't told us. In general, I'd say that most fit women should plan for a few months of training to reach the goals you stipulate. However: It's impossible to be more accurate than that ...


1

Mephisto, I think the front plank and the bridge are great core stability exercises. What I would do is use them as a 'warm up' before you train the compound lifts in your routine. Even though the other exercises you are performing use those muscles, I wouldn't eliminate them from your plan. They still have value. I would add a side plank in there as well. ...


1

I agree with everyone's comments above - check with your doctor to see if walking and/or running would be appropriate for your condition. And working with a physical therapist would help you establish an appropriate exercise program. Without good sensation, one of the biggest problems you could face is skin problems. Even a simple blister can turn into a ...


1

It depends on the campus board setup. Nice setups often have: The campus boards on an over hang with wooden slats underneath for your feet. And various sets of grips. The easiest is very positive and the hardest probably has nothing to wrap your fingers around at all. The slats help you scale down the exercises so you don't have to do them legless. So ...


1

More than a year has passed since I wrote the question. In the meantime I became a serious runner (basically because a shoulder surgery forced me to either running or staying a couch potato). My experience now is as follows: It is running (and NOT squatting) what puts stress on my knees (Kate was right, I now know). In fact I often have to insert some ...


1

I am in this sport too, I am a team captain of a german club, from Berlin. So eveyone is always thinking about what is the best way to train and get better. Since I am studying fitness, I began to ask what sort of training would be the best, I talked to some of my professors and to collegues. I've been reading and thinking about it a lot. My first ...



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