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7

Forward head posture (called gravity induced kyphosis) is pretty common nowadays. The first thing you should do is begin stretching your neck with an exercise called neck retraction: You'll be amazed at how great this exercise feels. If you've been stuck in forward head posture for a long time, you'll feel as though your entire upper spine is waking up. ...


5

Right now, you're underweight, so the first advice has to be that you should eat more. For this you might want to track everything you eat for a week or two, to find out how much you do eat right now. From there, you will most likely want to increase your calorie consumption to provide a caloric surplus (depending on what work/sports you do that could be ...


3

You say you're stuck at your lat-pulldown, but you want to be able to do chinups. Well, lat-pulldowns don't make good pull ups, pull ups do. So let's just take a look at the bigger picture and concentrate on your upper back instead of just lats. With that said here are some ideas on how to overcome your plateau: Plan for a dedicated 'upper back day' and do ...


2

Disclaimer: This answer is based on my experience with the exercises. Verify that it works for you (and adapt as necessary). I haven't done the cable crunches before; as a result, I'm not certain how effective it is. But based on the videos, the range of motion indicate (to me) that the effects will be felt most on the arms and not the abs (I'd like ...


2

Deload and rest weeks are two very different ways of giving your body, and your central nervous system (henceforth CNS) some time-out. In your example you'd go pretty much all out on 3 weeks out of 4. So naturally, you'd want to cut yourself some slack during the fourth week, so the CNS doesn't break down and you don't go into overtraining (joints will ...


2

First, congratulations for taking the time to exercise. It's an achievement by itself (considering many people want to, but don't end up doing it). Second, If you really want to follow the StrongLifts 5X5 program, no, you cannot use dumbbells. You need to use a barbell and weights. Why? For one, you cannot squat with dumbbells. The core of the program ...


1

To activate your abdominals you need to make sure your torso is bending. As other people have said, with hanging leg lifts its likely that you are working your hip flexors. Also, from what you say, it sounds as if you have fairly strong abs anyway. So it may be time to move to more advanced moves. Have you tried crunches on a Swiss ball? Adding in the ...


1

I am a Personal Trainer, and to determine whether a programme is any good or not. There are a number of things you need to find out about the client first. Firstly what is the clients goal? A programme written for weight loss would look very different for one written to increase muscle size. Again someone who was deconditioned against a sports person. ...


1

Lasse, The difference between deloading or resting is this: the former allows your body to rest (with lighter loads, thus increasing endurance and strength) while the latter allows your body to rest completely (something you don't want to do often) . Given that strength training is hard, taking rests (especially for a beginner) doesn't increase your ...


1

Geeky, If you sit all day, you'll develop a big waistline (sources: Live Science, NPR, and US National Library of Medicine). The main way to prevent that is to move around often, even if it's just for a few mins . Many of us are in similar situation as you (sitting for an extended period); so, we have an idea what you are going through. To keep a ...


1

The amount for different people varies, but if you can afford to train each body part once a week, there is strong evidence to suggest that this is more than enough to see gains over an extended period of time, well into old age. If you pick compound exercises you can further reduce the time needed by training multiple bodyparts at the same time. Here is ...



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