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6

I'm already squatting (80% my bodyweight) and deadlifting (little more than my bodyweight) as part of Starting Strength program. What else should I do? Absolutely nothing. Keep squatting until you're squatting 150% of your bodyweight. Keep deadlifting until you're lifting twice your bodyweight. Once you reach those goals it would be reasonably to ...


4

Squats and deadlifts target the lower body, not upper, which is what you need to focus on in order to develop the arm strength to carry a person like that. Bicep curls, pull-ups, overhead shoulder press, rows, bench press...these develop upper body strength. That said, lifting a person is not at all like lifting a rigid weight. People are soft, lumpy, ...


4

Protein shakes are a food supplement, not a weight loss or muscle growth magic potion. They are only useful if you are not meeting your protein requirements through other methods. Protein shakes do not contain vitamins, minerals or fibre, which is contained in other whole food sources of protein and all of which are vital for good health. What they do ...


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There is considerable overlap between these modalities; the physiological changes that occur are very similar, however, the effects differ slightly. From an anatomical point of view: Hypertrophy training is the only modality that stands out when it comes to an increase in the muscle cross sectional area. Training power (slightly) and strength (more so) ...


3

How about hurting yourself and be unable to exercise for a long time (possibly never again)? Is that a good reason? And yes, bad forms can easily lead to short/long-term injuries. Programs such as Strong Lifts advocate starting the weightlifting program with an empty bar. This allows you to focus on the form. Then, you increment the weight periodically. ...


3

If you are seeking to reduce your "belly" then the workout you have been given will not be enough to achieve your objective. It really depends on what you want to achieve. Cardio alone will help you achieve your objective of losing the "belly". But the most effective way to gain strength and muscle whilst losing the fat is to do circuit training. You ...


2

Doing abs exercises will not 'reduce' your belly. Targeted exercises don't magically burn more fat in a particular body part. However, it will build abdominal muscles. If you're looking to lose weight in your stomach then you simply need to find a way to burn more calories than you take in so you lose weight in general. Typically cardio exercises are ...


2

The phrase is a marketing slogan. That said, it is based on the principal that if you do the same thing time and time again, your gains will plateau at some point. By varying what you are doing and targeting the muscles in different ways, it will take your body longer to "get used" to a particular routine/exercise which results in plateauing.


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The most true "opposite" exercise to the push-up is the let me up, or inverted row. These preserve the posture, bodyweight aspect, and arm positioning of push-ups for a true mirror-image exercise. The barbell row's different form (arched back, pulling toward lower ribs) works muscles farther down the back that are silent in push-ups.


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The choice of whether to use protein shakes, how much, and how often is primarily a nutrition question. Strength training does increase your need for protein, however there are several recommendations that are simply overkill. I recommend reading a good primer on protein requirements called "The Three Laws of Protein"--which is designed for people who ...


2

Let's look at the positives: Very high rep work will get you strong, and burn fat. High frequency training (5 days in a row) also accelerate burning fat. Chin ups build great lats, and are a great compound exercise 200 push ups will build solid triceps, chest, and shoulders (front delts) Next, the negatives: Only 10 minutes of cycling for the lower ...


2

I use a variety of apps. Fitocracy is good for tracking workouts. It's gameified (you get points and levels for your workouts, and there are achievements) which can be fun and motivating. MyFitnessPal is good for tracking your diet. It has a large database of nutritional info of food, so the hardest part is recording an accurate portion size. If you do a ...


2

Shoulder injuries are one of the most difficult injuries to overcome. They are right up there with knee and neck injuries. My recommendation to you is to stop all weight exercises that involve the shoulder immediately. Allow the joint to rest properly for at least a month before returning to using weight and begin slowly. Low weight, low reps. In the ...


2

I was finally able to do pull-ups starting last year. I had previously tried assisted pull-ups and was never able to get up to body weight pull-ups What finally helped me do pull-ups were a few things: 1) instead of assisted pull-ups, try negative pull-ups. You start at the top of the bar and lower yourself down in a slow, controlled motion, lasting 4-5 ...


2

Use a chair to do assisted pull-ups. Place a chair under the pull-up bar, place one leg on the chair and push against it to assist in your pull-up motion. Using this method, you can choose how much assistance you want, and increase a bit with each pull-up. This enables you to do many more reps than would be possible without the assist.


2

Pull ups require good development of the back muscles , and you are lifting your body weight. So to increase the number of pull ups you can start doing lat pull downs on machine . These pull downs are to be performed with strict form , with no or least bent in the spine, and bringing the bar to your chins.As you progress and reach about 80-90 % of your body ...


2

Pull ups are much harder for women, than for men. Males have significant more muscle mass on their upper bodies than women does, so it is natural, it is hard. That said, focus on assisted exercises to begin with. Grip strength also plays a role, but should come quite quickly for beginners. Rubber-bands Assisted Pull-ups - lift her up by her feet Row ...


2

A well-balanced full-body strength training program has to take in several factors, so it will look a little different for everyone: Your current training level: dictates the length of the training cycle, as well as influences set/rep/weight decisions. Fatigue management: depending on external life stressors, as well as being able to perform the work that ...


2

There is certainly some cardiovascular benefit to lifting weights, but it isn't a whole lot compared to sustained aerobic exercise. The other thing is that each person's response to exercise is different--it depends on hormone levels, genetics, diet, age, prior experience with exercise, etc. So what works for one person may not work the same for another. ...


1

The quick answer is: it can be if you approach it correctly. This may be a dumb question, but Medhi, the SL guy, basically says that SL is enough for cardio fitness. To me, that seems a little dubious and counter to common knowledge, so I thought I'd ask just to see. Not that common knowledge in fitness is often correct... Medhi's basic program is good ...


1

Strength training will improve your cardio fitness above no training at all, but it won't be very good compared to actual cardio training. In order to improve your cardio fitness you need to push your pulmonary/cardiovascular system past its comfort zone just like you push your muscular/skeletal system to improve your strength. The problem with strength ...


1

Interesting!! An idea would be to just start lifting your girlfriend already in addition to your current weight work. Keep lifting her until your have the strength to hold the lift with some stability for a good period of time - perhaps 10-20 seconds would be a good start. Then start adding in the movements such as walking while holding, walking and ...


1

I'm the one who asked this question. I'm answering my own question after 4 days. What changed in these 4 days? I've hurt my shoulder and my back. I'm unable to sit properly. My shoulder is hurting badly. Proper form is far most important than stupid increase in weights or reps. If I'm unable to maintain proper form implies that our body (bones, muscles, ...


1

If you have a whole week to strength train and really wanna push yourself. Train a different muscle every day of the week. such as: Monday: back and biceps, shoulders Tuesday: legs and abs Wednesday: chest, tris Thursday: break then repreat and break again on sunday, do 30 minutes of cardio before and after. make sure while your doing these to real push ...


1

Since upright rows stress the traps and the shoulders, I would switch to using barbell or dumbbell shrugs. Your shoulders won't get as much work, but, if done correctly, the traps should benefit. Additionally, either exercise should reduce any strain on your wrists.


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There is no set rule that how many reps or how many sets will work for you . You have to listen to your body for your rest, reps, sets , hydration , diet, exercise etc and go for what best works for you. Getting fatigued as you spend more time in the gym training is normal . Now said that, what you can do is go for pyramid style of training . You start with ...


1

What you are describing is a pretty common occurrence. Couple that with how easy the body adapts to physical stress (ie. weight training) and the result is the dreaded training plateau. One of the best ways to maintain performance and possibly improve is to not let your body adapt to the physical demands placed on it. You can accomplish that by ...


1

What you describe is called "super-setting" and sometimes a "barbell complex". It's a tried and true approach to training, particularly when working with assistance exercises or focusing on conditioning. There are a few things to consider with super-sets: There is a major conditioning component to them, which can cause you to fatigue faster. Planning ...



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