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When I was coached for the deadlift, I was advised that the first inch is the most important, followed by the distance up to the knee line. Past that you're generally in the clear. That's anecdotal, but it's been true for me and most people I've talked to. Answering your question showed me that at (or around) that point, the quads become less dominant and ...


2

It's a little hard to write this out, but when benching "power lifter style", I usually approach like this: Try to drive your shoulder blades into the bench. You want lots of positive and balanced contact between your upper back and the pad. You will be on the toes / balls of your feet, which helps to arch your back. Your feet will be nearly under your ...


2

Adding 5% weight (rounding-up to the nearest 5 kilos) every 8 weeks of training to any given lift for any given rep-range is a reasonable goal. 10% would be aggressive, but do-able. These numbers assume you're past the novice/untrained stage of gains. A couple other bits of unsolicited advice: 1.) Don't forget that weighted pull-ups is a good way to ...


2

There are strength standards out there that define the progression from untrained to novice to intermediate to advanced to elite. Just as an example, at your body weight your squat needs to go up to 113 kilos (1RM) to hit intermediate. You'll need to do the conversion to kilos, but these give pretty clear numbers on what you should be able to do. Even ...


2

Stretching doesn't build muscle. But it does have an important effect on your muscles that makes it useful both post workout and after any period of being still (sitting, sleeping, etc.). The muscle spindles are accustomed being at a "resting length". Say, if you sit in a chair for hours on end, your hamstrings become accustomed to being shortened. The ...


1

I ran ambulances for a period, and also spent 3 years working primary ambulance response in an Air Force ER. The other answers are good but kind of need to be all combined, since for first responder type of ambulance work, the correct answer is that you need an overall body weightlifting and conditioning program. During a normal year, and depending on ...



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