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4

It should be noted that it's very hard to make good studies showing wether exercise helps or not. All you can do is to ask old people about their history of exercise and correlate it with their health (or ask their relatives if they are dead.), but this correlation will contain unwanted components. For example; people who exercise often eat different food ...


4

I know that bodybuilding makes you heavier, stronger and more attractive, but is it really beneficial for one's health in the long run? Bodybuilding is not strength training. Bodybuilding is a very specific practice to improve one's looks. Strength training, by contrast, is training to improve the capabilities of one's body. Strength training is the ...


4

This is a terrible idea. Being sleep-deprived makes that workout suffer, particularly for high-intensity workouts. More importantly, sleep debt is not "paid back" with a single night of copious sleep. Not getting enough sleep can take a few days to fix.


3

The barbell row really is a terrific exercise right up until (for me) you start going over your bodyweight. So if you're 180lb, having 180lb's of bar+plates tends to be pretty heavy primarily because you're probably already doing a lot of other lower back exercises. A big advantage to barbell lifts (vs bodyweight) is that you can incrementally change your ...


3

My coach in college taught me the "below the throat" idea, where if you have any symptoms below your throat, you should hold off from training. Any muscle aches, back pain, lung tightness, rashes, etc. If it's really and only a head cold I'd bring up these two points: Don't infect other people. The people going to that gym will be close to you, using the ...


3

I have not tried out 5x5 training myself but it consists of two full body-workouts: Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift, You train three times a week, alternating workout A and B, and resting at least one day between two workouts. You never train two days in a row because your body needs days ...


3

The advice contained on a number of health sites (eg NHS UK or Harvard Medical School) positively recommend progressive "resistance" training twice every week (in addition to cardio-vascular training) - because of the health benefits it brings. Not only are you conditioning your muscles, but also combating loss of bone density as well as strengthening and ...


3

Being deprived of sleep can significantly affect your testosterone levels. "I can drop your testosterone level to zero by depriving you of sleep for one night." - Dr. Kirk Parsley I would recommend against your approach. For more information about the importance of sleep, listen to this episode of Barbell Shrugged.


2

After a training session you increase the metabolic demand on the body. That is, by breaking down muscles during strength training, you are sending a signal that they have to adapt and get stronger. They do so by increasing anabolism; water goes into the muscles to produce more efficient chemical processes, amino acids follow, waste products are removed. All ...


2

I wrote a full blown blog post on this exact issue. You can check it out here: http://www.primalbulletproof.blogspot.co.nz/2015/01/my-favourite-sleeping-well-techniques.html To summarize, sleep is critical for immunity repair and to be at your cognitive peak. I can especially feel the lack of sleep the morning after when I do my gym training session. ...


1

I started today a new inverted row cycle by lowering one step the bar and trying 3x3 and failed. It is simply too hard. Going back by raising the bar a step and 3x15 makes not much sense, I think, since I am already able to do that I think the training variables you can control are intensity, volume, and muscles worked. Since increasing the intensity ...


1

As far as getting firmer or more toned muscles, it's ALL about how much body fat you have; the less body fat, the more lean and toned/defined your muscles will be. I would recommend eating slightly less for a couple days to a week just to see if you like the results. Also pectoral specific lifts such as bench, dips and flies would help too. try to be getting ...


1

There are plenty of ways to make bodyweight exercises harder, and they generally involve decreasing leverage to making exercises harder, or doing unilateral exercises. For example, using just your current plan. 10 uneven push ups (one hand higher than the other, alternating) 25 one-legged squats 30 second birddogs ( a plank with oneleg and the opposite ...


1

If you incorporate more standing and walking during the day you will burn more calories without having to go to the gym. [1] Stand up at work (and at home). Try not to sit in an office chair or on the couch for hours on end. To your list of exercises I would add two elements: some kind of sit-ups or crunches to work the abdominal muscles pull-ups or ...


1

Most personal trainers will tell you to work a muscle through its full range of motion (ROM). The goal is to ensure that the muscle is under a constant and consistent load during each repetition of the exercise. The load on the muscle tends to be greater for full range of motion even if you lift less weight. A relatively recent (January 2014) study by the ...


1

IMHO Quit drinking too much coffee. It helps. Also low carb diets reduce sleep hours and fasting as well. But generally , there is no reason to sleep less in order to sleep more. Heavy workout effect is much longer then 1 day.


1

General rules of strength/muscle volume (not endurance): Don't work the same muscles heavily on consecutive days. If you can do more than 15 reps in a set, the load is too light. Your pull ups/chin ups goes against #1, skip one of them or move chin ups to tuesday. How many can you do in one set? Try adding some weight somehow. The sit ups and push ups ...


1

A very good exercise for biceps and back is the chin up. The primary cause of injuries is ego/pride. Going for a new max weight in heavy exercises like deadlifts. As long as your exercises are controlled, the risk of injury is small. Stretching has no benefit in injury prevention or soreness prevention, in fact it will make you weaker and thus more likely ...


1

Congrats on deciding to take control of your health and fitness. If this is your first foray into training, you may wish to consider bodyweight exercises first. There's relatively little cost and your chance of injury is minimal, but, not zero. If you'd still like to purchase a home gym, you should research each machine you're interested in before making ...


1

You're getting close to "novice" level, it's not a low/high limit. If you squat 100 kg weighing 82 kg you are a novice according to the chart. But it's completely subjective of course.


1

I do something like this version of the dumbbell hang clean. Essentially: Stand up with the dumbbells at your sides or in front of you. Bend forward, maintaining the natural curve of the spine. This is also called a "flat back" or a natural back arch. Don't let the shoulders shrug forward and don't curl your back forward. When the dumbbells are just ...



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