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9

There's no easy answer. It depends on a few variables: The stress you've exposed your muscles to. How close you are to your genetic potential. How good your recovery is. You (probably, based on your fitness as explained) could do 20 pushups a day, every day, and have no problems. However if you tried to push your 1RM (single maximum effort) bench press, ...


7

It's called Delayed Onset Muscle Soreness (DOMS), but you'll note the Delayed word there. The pain usually shows up 24 hours later and is gone around 72 hours. It's actually not fully understood (2003 analysis in Sports Medicine): Up to six hypothesised theories have been proposed for the mechanism of DOMS, namely: lactic acid, muscle spasm, connective ...


2

I'd recommend doing abdominal rollouts: If you have the space you do them with a barbell (provided the weights can freely rotate), or you can pickup an "ab roller' like the one shown above. They are quite cheap (I picked mine up for ~$5), light and compact. Once kneeling rollouts become too easy, its a matter of progressing to standing rollouts:


2

Stretching doesn't build muscle. But it does have an important effect on your muscles that makes it useful both post workout and after any period of being still (sitting, sleeping, etc.). The muscle spindles are accustomed being at a "resting length". Say, if you sit in a chair for hours on end, your hamstrings become accustomed to being shortened. The ...


1

But I just have two glasses per day, that's healthy, right? For all these conditions [colorectum, liver and breast cancers, essential hypertension and chronic pancreatitis], low intakes, corresponding to daily consumption of two drinks or two glasses of wine (25 g/day), have shown significant risks. http://www.ncbi.nlm.nih.gov/pubmed/10790907 The ...


1

Progression in planks can take the form of added resistance, like you would with other muscles. AKA, add load. Weighted planks. Or weighted reverse planks. http://www.allthingsgym.com/wp-content/uploads/2013/08/Weighted-Reverse-Plank-Chinese-Weightlifting.jpg


1

Eccentric (lengthening of a muscle) causes strength increases, but if it was more valuable than the concentric (tightening) activities people would just sit around doing negatives all day and then show up and bench 1000lbs without ever having pushed the bar off their chest before: it's ridiculous. I'd answer your question by saying that there are three ...



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