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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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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


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The eccentric phase of a lift is classically part of mass gaining but there are other practices which skip almost all eccentric training and produce large mass gain. One group are Olympic Weightlifters, who drop the majority of their lifts. They do not lack for mass! ...


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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, ...


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What you say about the release of muscle contraction is called eccentric contraction. It is proved that when controlling this eccentric contraction is when more miofibrills are damaged and as we know, this is what we want to achieve to get the muscle gain. Also, as @Peter says, when doing the eccentric contraction slowly (between 2-4 seconds) you ...


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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:


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the effect is related to a number of nuclei inside a muscle cell. http://en.wikipedia.org/wiki/Muscle_memory_(strength_training)


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I also recommend an expert to look at it. I would probably start with a PT instead of a doctor, but either should work. Back muscles are weird. You can have cases where a muscle is persistently tight but not painful, and then some occurrence will trigger it to get painful. The fix will likely be some combination of massage, pressure-point therapy, ...


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Have you seen cyclists? They generally have legs that are much larger than their upper bodies, especially those that do time trials. So, I don't recommend cycling if your goal is to prevent thicker legs. What's going on here is almost entirely genetic and won't be significantly affected by controlling diet. My advice is to focus on upper body compound ...


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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 ...


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The ratios do not change based on duration, the ratios change based on the intensity of the exercise. At low intensities, you can get nearly all of your energy from fat, but the amount of power that can be generated by fat is limited, so as you increase your intensity, you will need to start burning more carbohydrate, and therefore the ratio of carbohydrate ...


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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 ...


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I ran ambulances for a period, and also spent 3 years working primary ambulance response in an Air Force ER. The other answers are good but kind of need to be all combined, since for first responder type of ambulance work, the correct answer is that you need an overall body weightlifting and conditioning program. During a normal year, and depending on ...


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It's all about our own intention. Den pending on your own day to day activity. A course alcholo will not help u to build any body. And it's not good for health also. Either u feel u r comfortable with every thing or eventually happy with u day to day activity every thing will be fine.. but we must enjoy wt ever we do.



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