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1) Will pilates kill my gains? Because I have heard that in your rest days, you have to sit still. Otherwise, you will kill your gains. Generally on your rest days you want active rest. As such, pilates will be great. 2) Is Pilates + Weight Training a good idea? My way of thinking behind this combination is the following: I need to better my ...


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To answer that question requires some basic understanding on how muscles grow. Strengtheory has a good article that provides the basics. The short answer is that it depends. Whether 5x5 will build strength and muscle for you depends on: Your genetics Your training maturity Whether the weight is heavy enough to cause fatigue How well you manage your ...


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There are a few 5x5 formulas out there, the first that I'm aware of being Bill Starr's. The "madcow 5x5" variant was initially set up as modded version for body builders, with the power clean being replaced by barbell rows. Fundamentally, between those two and all the others you still end up with a basic formula of Monday:Volume / Wednesday:Light / ...


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If you're talking about the natural fluctuations of T, the answer is likely No. It's a common idea that it's good to do leg day even for arms because squats and deadlifts give you high temporary levels of T (all exercise do, but squats and deadlifts use a larger amount of muscle.) This higher level of T is then supposed to be good even for your arms. ...


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It's quite common to have too short rest periods between sets, so increasing it will lower the effect you are noticing. The effect won't vanish however, I would suggest that you set your goal like 10 reps, 8 reps, 6 reps (3 sets), that way, you will challenge yourself in every set instead of just the last ones. In exercises where you are able to decrease ...


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Your best bet is to do one-legged stuff, as any weight added will have double effect. Some good one-leg exercises for a bigger butt; Lunges One leg bench squat You can add weight without proper weights. Fill a couple buckets with equal amount of water and hold one in each hand, for instance. Or get any ol' bar with some light weights. Such sets are ...


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Can't you use something else instead? Keep something heavy in your arms or put on a backpack an fill it with heavy stuff. When you can do at most 12 reps*3 sets you are working out at a level where you will be adding muscle mass efficiently. More than that and you're mostly gaining endurance. There are also harder versions of body weight squats you can ...


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There is no relation between safely lifting weights and stunting growth, so no need to worry about affecting height. Plus, at 19 you are very likely almost as tall as you will be for the rest of your life. The three important muscle groups to target for broad shoulders would be: Deltoids, the "caps" on the top of your arms, think of where your sleeve is ...


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I have a the same problem I usually do lots of dumbbell side raises on low weight just to get the shoulder pumped, this exercise really adds mass to the side of the shoulder (1 muscle of 3). Also the wide shoulders are an illusion created by a thin waist so you tend to look broader if you have a small waste. So basically loose the love handle :). But I must ...


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Weight lifting will not affect your general growth, including height, as long as you don't starve yourself. If you want broader shoulders and a slimmer waist, do shoulder exercises and lose fat.


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There's nothing wrong with your metabolism, and it's not something you train. The difference between someone with a "slow" and a "fast" metabolism is very small. You need to diet properly. If you're gaining weight, or not losing weight, it's simply because you eat too much. Again, you can't train your metabolism to work faster. You have to control your ...



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