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When I'm recovering from injuries, I look for: people who have had the injury and were aggressive in returning to their chosen activities sports medicine doctors (orthopedists, physical therapists) who are aggressive in returning athletes to a performant state coaches who A) have high expectations and B) are familiar with rehab techniques for my specific ...


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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 ...


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I find touch-and-go deadlifts useful for accumulating more volume and working higher rep ranges (e.g. 5 to 8) for the purposes of endurance and metabolic stress. Greater care must be taken to maintain back position, and generally I only use this method with weights that I feel quite comfortable with.


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Yes.....but Body weight squats will increase your leg strengths initially. If you don't run or play sports that require running, you should experience some strength in your legs (quads, glutes, and calves). However, if you do perform these sports, you won't really experience an extra benefit to body weight squats. Frankly, body weight squats is more of ...


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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 ...


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If you cannot currently perform two sets of 30 bodyweight (air) squats, then yes: air squats will build muscle and strength quite well. If you are looking for an alternative to barbells for strength training your squat, the goblet squat is probably the best answer: Some gyms also have "safety squat bars" that don't require reaching behind one's back to ...


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the thing about prison is that they work out usually 3-4 times a day for an hour at a time, thus constantly sending those messages gets insane results in muscular growth, but you can get large legs with bodyweight squats, but you will have to combine them with dynamic tension leg exercises, as well as do them slowly and in time add a backpack full of weight ...


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It's certainly possible to get really strong legs without extra weight. All that matters is the force that is actually applied to your muscles. If your goal is to be able to do one legged squats, you need to increase your agility and your max strength. 30 reps is nowhere near the optimal rep count for max strength, but since we're not using extra weight, ...


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I'm not aware of any concrete studies on the matter, but basically CNS fatigue can be summed up like this: it's the overall degradation of hormones and neurotransmitters that are required for sustained physical output. I wrote an answer a while back that gets into the fairly low level chemical actions that limit strength output, it's worth reading if you ...


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I highly recommend taking some casein before sleep if your recovery time is high. This study shows that casein metabolism and absorbtion is pretty high during sleep, which stimulates muscle recovery at a higher rate. I discovered this study a few months ago, and tried it out to surprisingly good effect. Naturally, this is anecdotal for my own experience, ...



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