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10

I've seen gyms with bumper plates and a lifting platform, clearly designed and intended for standard Olympic weightlifting style drops from chest or overhead, next to a sign saying that one should always configure the safety bars so that the bar doesn't hit the ground. This would of course damage the bar, make a tremendous amount more noise, and increase ...


6

The main difference is the amount of calories that the athletes expend. You see the olympic athletes' abs despite their relatively undisciplined diets because even at 12,000 calories per day, they are not overeating. Their physical activity requires all that fuel. Thus, their body fat percentage stays low. Their abs are also more prominent because for most ...


5

In a world with "Don't" signs everywhere, if it's a problem with your gym then there will be a sign up saying not to drop. All my local gyms have the sign, but they are upstairs of other businesses. They also have thick mats in the free weight area but do not have bumper plates. I wouldn't be concerned with death stares from other gym goers if there's no ...


5

With that schedule, I would suggest doing hard workouts over the weekend and using the week for recovery. Relax, eat well, and sleep well (admittedly also hard when traveling on business). If you do feel like you want to work on strength during the week, you could look at bodyweight strength exercise routines, such as the one recommended in The Naked ...


5

For powerlifting, record lifts are 3 or more times bodyweight, and the lifts don't really require lifting the body. An extra 50lbs of body fat will not affect the result of deadlift or bench pressing, at all. In fact, more body weight will actually help you dead lift more whether you are stronger or not. If you look at olympic lifters, they are leaner than ...


4

One thing you could try is improving your ability to stay in a "Third-World Squat". I do not have any experience in how this helps with the specific movements that you are looking to improve. However, I think, many of the muscles and flexibility issues that this type of squat address will certainly address some (many?) of the physiological imbalances that ...


4

Maybe you need to slow down? Or lighten the load? Video yourself so you can see what you're doing wrong. A coach touching the erroneous area as it happens can help too. My proprioception goes through the roof with a little visual or tactile feedback. Perhaps your shoulder strength is poor, in which case Pendlay rows and pull-ups would be called for. Greg ...


2

There's a couple of things going on here, and they are both cultural and practical. In order to build muscle you need three things: protein + calories, lifting heavy things, rest You can't build muscle without gaining weight. I can attest to this since I have gained 11 lb of muscle and lost .6 lb of fat in the process. Muscle is more dense than fat. BF% ...


1

This could be due to shoulder stability - work your OH squats as much as you can, plus supplemental exercises like KB windmills and TGU will be of help as well.


1

It's not a book, but Glenn Pendlay's intro to performing the clean is a good start: http://californiastrength.com/videos/viewvideo/44/clean/clean-how-to-video-part-one There's a couple drills to help you get used to the hip movement required for the second pull (the actual clean part): Dirty Dancing Rock and Roll You may also want to check out other ...


1

On t-nation there is a nice video section of exercises that instruct the proper form. http://www.t-nation.com/strength-training-search/video/exercise-videos Jim Wendler has a pretty cool program called the 531 for strength programing. http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength I am in no way ...


1

There are Olympic coaches having their athletes do hip thrusts, so you can do hip thrusts with your bed and chair. When you can do a lot of them, start on single leg hip thrusts. Single leg squats are a good idea, and you can use a chair to help you stabilize or take weight off until you can work up. Deep jump squats with dumbbells on shoulders can help ...


1

All of the exercises you listed can be performed with dumbbells instead of a barbell. Although the weight might be different, there will be less stability with the dumbbells, which will help work your stabilization muscles. Instead of low-weight deadlift, you could do good mornings.


1

Actually, excess fat in the abdominal region can force the lifter to bend over more at the start of the deadlift, which decreases the amount of weight that can be lifted. Observe the world record Squats and Deadlifts and you will notice n the lower weight classes, the record deadlift exceeds the record squat, while in the higher weight classes, the Squat ...


1

I was just reading an article on this last night in PowerLifter magazine. On avg., every 10 lbs of new weight adds at min. 4lbs of muscle (for those who do not train at all). So, just adding weight adds strength. The article also listed the lifts from the most to least technical - Bench Pressing being the least 'technical' and dead lifting the most with ...



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