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7

Is it terrible and wrong? I'm willing to concede he knows a fair amount more about training than I do with his multiple years under the bar. Bill Starr is also a very reputable source. There are some subtleties that I think are worth calling out: Bill Starr recommend sets of 15-20 for rehab--which is consistent with all the rehab advice I've read. The ...


6

There are several different approaches I have found to deal with this very problem: Get your own squat rack for your house. Clean the bar from the floor. Get a spotter to help you. Use the bench press barbell rack so you are only cleaning from waist up. Use the steinborn lift. Each of these has their own pros and cons, and you'll need to evaluate what is ...


5

I'd double check the rack to be entirely sure the pins can't be set outside the rack. Maybe I'd ask someone who works at the gym. Maybe the rack has holes on the side, and the pins can be turned backwards? But let's assume you can't get a rack at chest height where you can press. Switching gyms is a fine option that sounds closed to you. Buying a power ...


5

Sometimes flaring is unavoidable, but you should avoid it if you can. Essentially it wastes energy on an already difficult lift. A good setup for overhead standing press is as follows: Thumbs around the bar--as long as you are a beginner Hands grabbing just outside the shoulders (this will bring your elbows up some) Bar across the deltoids (shoulders), ...


5

Stronglifts is a beginner program, and the heavier the lifts go, the more likely you will need to change something. There is nothing magical about 5x5. Starting Strength is by design 3x5 from the beginning. That said, please do review the material for what you are supposed to do on a stall in StrongLifts: If you stall 3 times, deload and work back up. ...


5

Stick with the program You're not strong enough to need to supplement your lifts. You need to press and squat and deadlift and chin or power clean or row. Those are plenty for now. Switch to 3x5 StrongLifts is not 5x5 into eternity. It includes an automatic switch to 3x5 once you're past the approximately 3 to 12 month 5x5 period, which focuses on ...


5

Lean back while the bar is at the bottom. Squeeze your whole trunk, particularly the glutes. Push the bar straight up. As soon as possible, lean forward and get your head under the bar. At the top, you lock it out slightly behind your head. This image from the book makes everything clear: The bar travels in a straight, vertical line. I strongly ...


4

+1 for the joint rotations/etc, but I'd also just do overhead presses with nothing--just move your arms up and down, with your hands at varying widths, keeping your elbows in the same plane as the body. I also do a vertically-oriented breast stroke while rotating my wrists through a full range of motion; it's one of my favorite "just move" uh... moves. ...


3

To answer this question, we need to break the quote into two sections. Pressing actually strengthens the rotator cuff muscles. When you press overhead and finish the lockout correctly, all of the muscles of the shoulder are tight and contracted. As the weight goes up over time, the strength of the finish must increase and the force produced by ...


3

Continuing to switch plans constantly will not allow for optimal gains. Pick a program and stick with it. Eat more. If you have only gained a small amount in that time you are not eating enough to support optimal strength gain. You should, as a beginner, put on at least a pound or more per week and consuming proper amount of macro nutrients. This level of ...


1

Personally I do a thorough set of joint rotations and arm swings in all directions. The goals are to raise the temperature of our body (particularly our shoulder girdle and trunk), get synovial fluid flowing in the joints, detect any joint or muscle issues before we get started with an external load, and do a little bit of mobility improvement (perhaps ...



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