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23

Although swimming alone in the middle of Lake Michigan sounds wonderful and has its benefits to you, swimming alone has life altering/ending risks. The chances may be minimal that something dangerous could happen, but see my story below for an example that bad things can happen. If something did happen you don't seem to have left yourself any communication ...


11

I've done a lot of offshore sailing and sometimes you'll get totally becalmed. Hot muggy conditions and the water is so flat you can literally shave in the reflection. It's hard not to jump in with conditions like that. Soap up, jump in, swim around the boat a few times, etc. A very famous and accomplished sailor named Bernard Moitessier would (solo) have ...


10

No, explosive movements do not necessarily lead to injury. Performed correctly after a period of acclimatization, explosive movements are quite safe. The recommendation to be slow, deliberate, and under control at all times is meant for the general population. Most people are weak, prone to injury, and unlikely to seek capable instruction in explosive ...


8

Until elevators and steel girder construction around the turn of the 19th century, the tallest buildings were usually five stories. People worked in those fifth stories for years. Also, plenty of jobs have people walking up and down hills all day for decades, starting as small children. It's actually sort of sad that people consider eight flights of steps ...


6

It is smart to look at fitness when you are young with an eye on preventing problems as you age. Back pain can have multiple causes. Some of the causes stem from degenerative changes of the joints, restrictions in the soft tissues (muscle and fascia), protective muscle spasms, disc degeneration and/or prolapse, and osteoporosis (weakening or thinning of ...


6

It depends what you mean by okay. If you mean "is it safe?" then the answer is simple: No, it is not safe. If you get into trouble you stand a high risk of death. No-one will be able to rescue you. But for the broader question of whether that means it's not okay, we can't answer that. It's up to you to assess the danger by assessing the chances of an ...


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. ...


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, ...


5

This topic can be as divisive as whether training deadlifts with straps is effective or not. Since powerlifting is my background, and powerlifters tend to be the biggest proponents of the false grip (AKA suicide grip), I'll attack the question from that perspective. Beginners Have no reason to use a false grip on bench press. There's too much they need ...


4

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 ...


4

I'll be honest, there are some people who spend 2 hours in the gym and they accomplish less than others who spend only 45 minutes. Keep in mind that is a huge investment in time and energy, and without a great plan of attack you will end up doing too much too soon. The people who are spending 2 hours a day in the gym have built up their work capacity over ...


3

Having crossed the Pacific Ocean on our own boat, we thought a lot about questions such as this. In general I would not be concerned about swimming mid-lake, as the danger does not seem materially greater than the boat sinking mid-lake with you aboard, a risk you seem willing to accept. Obviously significant swell or wind which could blow the boat away from ...


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

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

Can You Bench Your Friend? Theoretically Yes......but I think the biggest problem you'll face is your friend lying still like a barbell. Since humans instinctively fight for control when they're off balance, it might be relatively hard for you to keep your friend in the air. Another problem will be the "handle bars". What regions of your friend will you ...


3

TL; DR: The unwrapped position is called the "suicide grip". 'Nuff said. While you state that if the bar rolls, your thumb won't stop it, the thumb gives you enough control over the bar that you are much less likely to roll it. And realistically, if you are at all worried that you might lose control of the bar, you should be using at least one spotter. (You ...


3

Years ago, I had a similar experience that actually led to trigger finger. I have only anecdotal evidence, but, I am convinced that doing chin ups was, in some way, related to the cause of my problem. Once my problem was resolved, I still wanted to perform chin ups, so, I invested in a good pair of padded weight lifting gloves, and, more importantly, a set ...


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

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

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

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 ...


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

I've been through a similar endeavor, and in my case, it was a case of a pulled muscle. It's very normal to have low flexibility turn into muscle-pulls. Especially during squats, where a very heavy load is placed on muscles that are required to be elastic, or be destroyed. I suggest you start stretching your lower body quite thoroughly. Not only is it going ...


2

Cost benefit analysis: If thumbless is more comfortable, you might conceivably lift a few more pounds. If the bar slips out of that grip, unless your spotters ALREADY had a grip on the bar (ie, it was already not a real lift (google "Clemson 640 bench." Perfect example of a non-lift.)), its gonna mash your face/neck/ribs before they even have a chance to ...


2

I've never noticed this temporary immune system crash from training, however, to strengthen it so you can avoid the crash and get the most from your workouts/avoid overtraining injury, which I'd be more concerned about: Sleep at least 7.5 hours (go for 9 during the first month) Eat clean Drink a lot of water, like a glass every few hours Don't drink ...


2

It's highly unlikely you will have any long term ill effects from climbing 8 stories stairs daily. Nonetheless you might want to consider the same supplemental excercises for the thighs that e.g. joggers or cyclist do, such as stretching thighs or massaging with a blackroll This will prevent the musculature from becoming stiff and avoid unnecesarry ...


2

As with any form of exercise, it is possible to accrue injury by doing it incorrectly. For stair-climbing, the key to avoiding knee strain is to keep your body over your knee while ascending. When going up a step, place your foot on the step, shift your weight over it, and then push up. Odds are you're already doing it, since climbing with your weight ...


1

If your body is able to withstand the stress exercise places on your injury without worsening your condition, then you should exercise. How are you able to determine whether or not your body can withstand the stress? The only way is to exercise and observe the result. There are obvious risks involved in this. No one can advise you whether or not you ...



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