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12

First off, ask your trainer how many athletes he or she has trained that have won national, regional, or international titles. Personally, my belief is that unless you have trained someone that's made the Olympic team (or around there), you should probably put your ego in check and emulate what the Olympic trainers are doing. Training isn't an art project ...


7

What you are describing is called Isometric training. It’s a little used, and much misunderstood, form of training in which the muscle tenses without changing its length. Each contraction is typically done for 6 to 10 seconds at a specific angle. For example, think of a bodybuilder holding a front double biceps pose. During a competition, poses are ...


6

The soreness that you experience is called Delayed Onset Muscle Soreness (DOMS). What causes it? When you exercise, the muscles get damaged. That damage is a signal for the muscle to grow and get stronger. That signal stimulates inflammation. Any inflammatory process produces local pain. Why is it delayed? It takes a day or two for the training-induced ...


6

Hypertrophy is the sole phenomenon of muscles getting bigger. (This can be considered a distinct physiological process, but is difficult if not impossible to trigger separate from increases in strength, endurance, and so on.) Hypertrophy in and of itself slightly increases strength due to leverage advantages that come with greater cross-sectional area ...


5

In general, we make exercise a habit, because only through regular training can we expect visual results. Of course, "regular" can mean a lot of things, so we have options. Definition When you look down and hope for visual improvements, we call this "definition". In order to achieve this, we need to do two things; grow our muscles remove fat that lies on ...


5

Static stretching very slightly decreases the chance of injury at a strong detriment to strength. Its not necessarily wrong but if you want to lift heavy may be wrong for you. Cardio before lifting worries me though, as its likely that you will tire out many of your weakest muscles (much of your abdominals for example) before you even start lifting, causing ...


4

First off, rid yourself of the "I could eat anything in any amount" mindset. You couldn't, and here's why; In order to gain weight, it's a simple case of eating more calories than you spend. A lot of people say "oh, I can eat 4 helpings of taco, and I won't gain any weight". Well, for the trained eye, this resolves into "he ate a lot there and then, but ...


4

This is fairly similar to a question I had answered here: Which exercise program is better for fat loss? To start, keep in mind (as another user had answered in the linked question) your diet is your key factor. So regardless of your choice, it is how and what you eat that will determine your results. As someone who is already fit and wants to add muscles, ...


4

Some thoughtful answers have already been given so I'm just going to focus on one aspect -- the challenges of building muscle as a vegetarian. The important thing to know is that consuming protein is essential for muscle growth and repair. You should also know that not all proteins are equal. Most bodybuilders will tell you that animal protein is superior ...


4

Performing a proper two-hand kettlebell swing is a whole-body workout as opposed to isolating single muscles. However, the main muscles that go into swinging a bell are glutes, hamstrings, lower back + abs (core). What you should aim for in a swing is to send your hips back (similar to deadlift form) with the bell, and then drive your hips forward to get ...


4

I answered a similar question pertaining specifically to the biceps muscle. I'll reiterate that answer. In a nutshell, yes, whenever you can you should try to exercise at full range of motion. While it's not a strict requirement to go full range each and every time you train, in the long run, you're more likely to reach your training goals as evidenced by ...


4

I've written a previous answer about this, which I would recommend reviewing. In short, DOMS is not a good indicator of muscle stress, growth, recovery, or training effectiveness. It is brought about through a combination of factors, primarily eccentric exercises. From Wikipedia: Muscles undergoing heavy eccentric loading suffer greater damage when ...


3

Unfortunately, you can't change the shape of your muscles (you're not going to be able to morph your peak to width ratio), but you can work on the illusion. If you're not already, consider adding reverse curls and hammer curls to your training program. Both of these lifts train the brachialis and the brachioradialis (as well as the biceps brachii). ...


3

Short answer: Don't worry about it. This is a detail. Long answer: Restitution is very important, but as long as you don't go back to the gym and start doing another upper body workout immediately, you're still resting. You can, for instance, compensate by eating a bit more, and providing more nutrition to the muscles. So long as this is something that ...


3

70 days of inactivity will have a muscle atrophy effect. There are measures to limit the extent to which muscle wanes, but still, without use, they will deteriorate. I don't know what NASA is planning to do to counter these effects, but researchers have found that neuromuscular electrical stimulation can keep muscle protein synthesis active in comatose ...


3

I have not tried out 5x5 training myself but it consists of two full body-workouts: Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift, You train three times a week, alternating workout A and B, and resting at least one day between two workouts. You never train two days in a row because your body needs days ...


3

Both exercises will work your back significantly. It is really up to preference, I know a lot of guys who solely do pull ups to build a huge back as well as ones who solely do lat pulldowns. Both have recorded similar progress and gains. However, pull-ups activate your core muscles significantly as well, a missing plus of lat pulldowns. However for bicep and ...


3

Will eating lots of eggs and peanut butter, and drinking a lot of milk help you bulk up? Yes, however I hope that you are not just eating these for your breakfast, lunch and dinner. If you seriously want to gain muscle mass, then consider calculating your TDEE and add 200~500 calories(this is known caloric surplus). Next your protein intake should be 1g ...


3

100%, I've been training for about 5 years now and there was one spell were due to work I was living off about 4-6 hours sleep a night for a month. I still exercised and dieting like i normally would but I actually loss muscle strength. Sleep is were all the hard work pays off, its the chance for your body grow and recover. Without the proper recovery you ...


3

Protein supplements exist for one reason, and one reason only; If your usual diet doesn't provide you with enough protein to properly facilitate reaching your goals, you can add protein supplements to reach the target amount of protein per day/week. As it stands, the question isn't answerable due to lack of information. You need to find out how much ...


3

If you can perform 4 sets of 30 reps using a machine, it's time to Increase the weights on the machines. Performing 30 reps of any weight-based exercise isn't recommended as it doesn't really serve any useful purpose. Ditch the machines and use dumbbells and barbells. Using machines solely usually gives you the impression of being stronger than you ...


3

Short answer: Yes. But don't. Long answer: It is a huge waste of your time, because you're not going to be doing more than 1-2 muscles at a time. And the set of muscles that can be worked like this is very slim. For instace, how are you going to train your lower back? Seems like the only reason you'd do this, is because you don't want to go to the gym. ...


3

I'd eat about double what you describe if I were running and lifting and wanted to gain weight. I'd particularly eat more protein: eggs at breakfast (in addition, not instead) and meat for dinner. I'd consider a nightcap of milk or yogurt to top myself off. I'd also consider not running so much if I wanted to gain weight. I'd also drink full-fat milk and ...


2

I strongly recommend reading this article regarding the right way to perform planks. Here are some relevant quotes: A plank should be a very intense, full body contraction that lasts only 8-10 seconds, not some bastardized version of a yoga pose you sustain for 10 minutes. .... Most people treat the plank more as a marathon, seeing how long they ...


2

Mycoprotein is a plant-based protein that carries a strong/full amino acid profile. It is supposed to be better for you because there is no cholesterol and is rich in vitamins and minerals. Your question, however, is will this specific kind of protein improve performance in swimming or muscle development? In short, yes, but in general no, and let me ...


2

I think you've already hit the pros of this, as is expected. The cons are going to revolve more around the restitution phase your muscles are going to need if you plan on making any gains at all from this. You have to keep in mind that it's during rest that your muscles get bigger and stronger. So long as you allow for adequate rest, and adequate ...


2

The body has feedback mechanisms to regulate the weight by adjusting the metabolic rate, but they only kick in when you are exercising hard almost every day. You just need to become fit enough to be able to run at least 10 km every day at a pace of at least 12 km/h. Once you are fit enough to do this level of cardio exercise, you'll find that eating even ...


2

Your routine seems fine to me, its a matter of personal preference though. The key is to keep it short. Have lesser rest period (30-45 secs max). And consistently increase weight. It certainly helps doing compound routines rather than working on individual muscle groups. But there are some routines which mostly do not involve other muscle groups (biceps for ...


2

Here's a study (http://link.springer.com/article/10.1007/BF00422734) on intense and prolonged, heavy-resistance exercise of leg muscles (so with weights, not just body weight), and after repeating intense sets of different leg muscle exercises - the glycogen levels in the muscles weren't even halved - so while this study doesn't directly prove it - I don't ...


2

As far as I can tell, the word for the sound is Crepitus, although this not only describes "popping", but also "grating" and "crackling". While not necessarily pathological itself, many conditions actually do lead to that kind of sound. If it's especially the "popping" that interests you, the wiki on cracking joints seems to adress this. Different processes ...



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