Hot answers tagged

7

"Beginner gains" is a useful abstraction for what I conjecture is an interrelated set of physiological processes. Part of it is the systemic hormonal response to the first time someone does resistance training, part of it is easy improvements to neurological efficiency (i.e. you get better at the movement, so can lift more weight independent of your ...


7

If you can't increase the weight on the bar, then you have to settle for moving the bar faster (good for strength and power), reducing rest periods between sets (good for conditioning and endurance), increasing the number of reps per set (good for endurance, conditioning, and hypertrophy), increasing the number of sets (good for hypertrophy, conditioning, ...


6

You're sore Wednesday because you squatted Monday. Soreness from lifting can easily last two or three days, and even get worse on later days. It's called Delayed Onset Muscle Soreness or DOMS. Since waking up this morning, my lower back is very sore. It is as if I did a heavy workout. I don't understand why this happened. This wasn't as sore yesterday. ...


5

Muscle soreness is not an indicator of overtraining. Go ahead and work out.


5

Disclaimer: I was certified as a personal trainer from the organization I mention below. The term you're looking for is Certified Personal Trainer (CPT). I strongly recommend, given your training history and comments, that you seek out a trainer certified by a reputable organization. I emphasize “certified” because they are required, usually through ...


5

First we need to understand what strength is and what types of strength there are (Ross Enamait describes it nicely on this page http://rosstraining.com/blog/strength-training-for-fighters/): However, he is talking about fighters and their need for strength but the concept is the same. Maximal Strength – Maximal strength is defined as the amount of force ...


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.


4

Keep lifting normally! The worst thing you could do, is try to work the smaller buttcheek more than the other, because this will end up creating a whole new imbalance, rather than correcting your current one. The best thing you could do, is work out like normal. Squats and lunges should be an integral part of your routine since you want to enhance the butt ...


4

You can definitely build strong legs with bodyweight squats, but you're going to hit a wall with diminishing returns pretty quickly aiming for 20-30 range reps...as far as strength is concerned, anyway. If you're looking for absolute strength gains, and you're dead set on bodyweight movements, I think you'd see much better results taking a 5x5-type (sets x ...


4

May I suggest the plank hold? It works your entire chest, back, abs, and delts. This allows pressure more on elbows than wrists. Also when in plank position, I suppose you could lower yourself up and down as a substitute for regular push up?


4

I would suggest you skip the DVDs and get the StrongLifts app. It's a beginners strength program and the app makes it super easy to follow. If you're just switching to strength training I'm certain you'll see some really nice gains the coming months. Should you also want to keep your metcon up while using SL, then just throw in the odd Tabata workouts. Five ...


4

There's a few things to consider. First is where you are on the strength spectrum. A novice doing "5x5", while probably not the smartest idea in the world, isn't nearly as damaging as an advanced athlete doing "5x5". The stronger you get the more damage you can do to yourself and, as a result, the longer it takes to heal. But even in the popular StrongLifts ...


4

You know, it looks pretty damn decent. The program you are currently following is well and beyond sufficient for you to constantly improve as far as your strength goes. I'm sure you know that you'll improve on conditioning and lower your bodyfat at the same time and just a suggestion maybe add some sprints into the mix, not a requirement however, what you ...


4

It is a misconception that strength and hypertrophy are somehow mutually exclusive things. Keep in mind that the strongest powerlifters train like bodybuilders most of the time, where the main difference appears when peaking for a competition, where the powerlifters peak towards maximal strength rather than maximal leanness. The strength of a lifter depends ...


4

Taking your questions one by one: (1) The eccentric portions of lifts are known to both cause more soreness and be more prone to injury. Combined with the extreme weights that are lifted during a deadlift, it creates a lot of incentive for people to neglect the eccentric phase and just drop the weight. It is good to note however that in a competition ...


4

I haven't heard of any reliable sources recommending not squatting barefooted. The only reasons I can think of are probable imbalances (the one Alec suggested) , hygiene issues (some gyms may not like you squatting barefooted due to cleanliness) and dropping the weights on your toes (which even with shoes wouldn't make too much difference to the health of ...


4

Deadlift properly It's almost impossible to remotely determine what the trouble is, but: during deadlift, while pulling, my upper back is rounding but once I reach the top most position, everything is locked and I attain perfect 'chest up' That's not good. For a strong back, you want a perfect, tense, straight, shoulderblades-retracted position for ...


4

There's the answer in the general case, and there's the answer for this case. First this case, then the general. You Are Fucking Around Starting Strength, but with carrying exercises...StrongLifts, but with Olympic work...no, wait, pull-ups...then planks and front squats...plus overhead squats...and now round-backed deadlifts? I don't say this to be mean, ...


4

Like Alex L mentioned in a comment, your program completely lacks progressive overload, which is how we actually get stronger. Progressive overload is the increase of intensity that we place on our body, and we do this in two ways; increasing the resistance by using more weight increaseing the volume by doing more sets and repetitions Unless you go to ...


4

mitro's answer is really good, but I'd like to add on it. It's going to be hard to really build strength without weight, but there are a few things you can consider in the meantime: Volume progression - good strength/powerlifting programs (Sheiko, Juggernaut, etc.) use volume as a main training stimulus rather than intensity. By increasing your training ...


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

Yes, deadlifting once a week is better than not deadlifting once a week. It won't, however, work very well at making your arms or legs bigger. Maybe look into making a makeshift dip station at home for some quick tricep workouts that don't interfere with studying.


3

No just the opposite. The article is clearly saying that there is a link that during our heavy sleep our bodies use GH to repair ourselves. What you are proposing is getting less sleep or less quality of sleep which would then reduce the amount of GH secreted to our body. Also the GH is a repair mechanism (mainly). It can be enhanced due to ...


3

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. ...


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

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

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.


3

The biggest problem I see with this approach is that you spend a lot of time in opposite ends of the volume spectrum. Look at total reps over time: 9 12 15 18 21 24 27 30 33 36 39 42 45 That's eight workouts in a row of fairly high volume, followed by a dropoff to extremely low volume that's sustained for two workouts. Depending on the number of workouts ...



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