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10

Using machines is vastly different than free weights for a number of reasons: Machines typically move the weight over a fixed path. Free weights require you to balance the weight yourself. This means the same exercise with free weights engages more muscles, but even more importantly, it allows you to develop neuro-muscular coordination. This coordination ...


9

Starting from the bottom position is quite differen from 'normal' squats, as you're not using the stretch-shortening cycle. This means your muscles and tendons are not already pre-loaded when you're going up, which will result in the getting up being much harder than it normally would be. The main benefit of starting from the bottom position is that you'll ...


9

Resistance Bands and Other Workouts Probably one of the best, if not the best thing you can bring that is portable and gives you a good muscle mass increasing workout are resistance bands. Now it depends what kind of muscle mass you're planning on building. Resistance bands are going to build less bulk muscle and more lean muscle (although perhaps you ...


9

There are two key concepts to understand when trying to get stronger: Overload. The disruption of homeostasis, where the body must adapt and hypercompensate in order to handle that demand in the future. Recovery. The rest, nutrients, and calories your body needs to support hypercompensation. So yes, you do need to continue to increase weight in order ...


8

Carbs post workout are a good thing. If you've exerted yourself you have depleted all your quick reserves and you need to replenish them. However simple carbs (like a candy bar, sugar, high fructose corn syrup, etc) are never a good idea unless you are dangerously hypoglycemic--a condition that diabetics have to deal with occasionally. The processed carbs ...


5

Consider this more as a longer comment but as an answer: Physical analysis Let my try to analyze the differences between weights and resistance bands from a "physical" point of view in two steps: free weights vs Cables and Cables vs Resistance bands: Free weights vs Cables The main difference in force production is that gravitation always points down to ...


5

OK, I am spitting out the law right now so listen up. Homeostasis: your bodies base level of fitness. Disruption of homeostasis: a stimulus of the fitness base level Supercompensation: Adjustment to a higher level of fitness in anticipation of the next training session. There are a few reasons why our muscles refuse to supercompensate after a bout of ...


4

Burn sugars, replace sugars. The majority of the fuel you will be burning for your resistance workout will be glycogen (=stored sugar). Muscle glycogen (glucose = dextrose) will be a large chunk of that (say 100 g from an intense session), while liver glycogen (fructose) will comprise maybe 1/5 of that. An ideal PWO meal should be easily digested/ broken ...


4

Your question has two answers. 1) If everything really is equal, then resistance is precisely the same as weight. Force is force, whether it comes from mass being affected by gravity or from tension on a spring or from hydraulic pumps or from a ray gun. 2) What Yevgeniy's answer gets at is that it's ridiculous, within the context of strength training (or ...


4

http://www.livestrong.com/article/396039-how-to-calculate-cycling-power/ This is actually one of the better estimations, although any of them are basically educated guesses. Without a properly calibrated power meter, it's hard to get a completely accurate reading of watts.


3

I am not experienced in this, and I don't have a definite answer, but since this has been asked a week ago and there are no answers yet, I will give the information that I found. Looking through PubMed it's surprisingly hard to find information on this. The keywords which yielded the best results were "treadmill backpack". In particular, I found this ...


2

Resistance Varies with Range With Resistance Bands the resistance becomes stronger the farther into the range that you go. The resistance provided by the bands is less at the beginning of the range ans stronger at the end of the range, whereas the cable provides a more constant resistance throughout the range. As the bodylastics quote states the ...


2

Hanging doesnt really test your forearm strength, I mean its a part but there are other factors that would influence your "test". Simply trying to hold onto a heavy dumbell would be a better indicator. Note there are different types of grip strength (Crushing, pinch, support). And even the "Farmer's Walk" would only test one type. Its probably easier to ...


2

Yes it is possible. There isn't anything ground breaking on the advice you will get on band training techniques. The books will basically give you creative ways to attach them. You want to be doing the same movement as your squat, deadlift, bench, (find a place to do pull ups and chin ups), curls, tricep extensions, good mornings, and so on... The ...


1

No. There is no reason why that exercise will make you slower. Actually, doing that exercise which affects Quadriceps (and a bit of Hamstrings), will make you faster on hills.! You should make it in the mornings! or for warm-up !


1

Doing wall sits alone probably isn't going to be enough to increase lean muscle mass. If it does, it will be minimal. It may provide extra strength/endurance though which in turn should make you faster and possibly run for longer. With that said, no, I can't see it slowing you down.


1

I've seen lots of answers for questions like these that say, "good for warmups or small muscles, but not good for gaining mass in larger muscles." Ha ha, dude, get some real weights. It sounds to me like these answers assume that you're using one skimpy band, like the kind they use for physical therapy. Yes, for those single bands, the resistance is ...


1

I use resistance bands for warmup to my routine. In my opinion, they are useful to train smaller muscles like shoulders but bigger muscles need other exercises. To be honest a good pushup/pullup routine can go a long way. (Close grip push up, wide grip push up, there are many good variations!)


1

Not really. You can get something by paying attention to how you feel riding at a specific speed outside vs on the exercise bicycle, but it won't be terribly accurate. However, I recommend that you don't try to duplicate your outdoor training. You would see greater improvement if you did some intervals instead.


1

Regarding "...you can only build more muscle-mass (get stronger)...", building muscle-mass (hypertrophy) and getting stronger are not perfectly tied, and you can train differently depending on which is your primary goal; read http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Progression_Models_in_Resistance_Training_for.26.aspx for more about this and ...


1

Okay - now I'm ready. You work out 3 times a week, your current focus is mostly on your upper body (by looking at your routine) and looking at the exercises/sets/reps, it looks like you workout about 30-40 minutes....one of the issues you're facing is that you 'lack strength' to lift more weight and your goal is to build mass. Let's get to the basics: ...


1

Reaching a point that you struggle to get past is usually called a plateau, and there are techniques to avoid getting stuck there. For example, one I've used is, once you're stuck at say 3 sets of 12 curls with a 25lb dumbbell with 60 seconds of rest in between sets, you can raise the weight to 30lbs and rest 90 or 120 seconds between sets, then gradually ...



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