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11

Your problem A passive way of working out sounds like a paradox. If you want to become stronger, you need to exert your muscles. And exertion of the muscles is an "activity", which is an antonym to "passivity". If you want to get in shape by lying in your bed, you'll be disappointed. In the end, the problem isn't that you're lazy. Most of us are. But we ...


9

I would recommend a balanced and proven strength training program. The typical office job tends to provide numerous posture issues and strains from being in awkward positions for hours at a time. Good strength training will simultaneously strengthen and provide flexibility across all your major muscle groups, including your shoulders, neck, and upper back. ...


8

This is sort of a complicated question from a physiological point of view. Muscle is made of myocytes (muscle cells), which are made of a few things of interest in relation to your question. Let's look at a diagram: The myofibril (called out above) are the packs of fibers in the muscle, which are responsible for contraction of the tissue. They're ...


8

I cant diagnose you but a doctor might be able to identify if you have any of the following: I think you may have Thoracic Kyphosis/Forward Head ("Computer Guy" Hunchback): Upper cross syndrome is another posture issue caused by sitting while hunching forward (at a computer, over books, etc). The pectorals and the upper back/next tend to be tight, while ...


8

Assuming you have no physical limitations, your problem seems to be a lack of motivation. Rather than doing things you don’t like, you should find an activity that can keep your interest for a minimum of twenty minutes or more. Setting achievable goals may help with improving motivation. Ask yourself, “What do I want out of exercise?”. Once you’ve ...


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

light weightlifting This will not build muscle for you. Lift heavier weights. some cardio excerise This fights your effort to gain muscle. Consider doing less cardio if you want to grow muscle. traditional Indian diet You're not giving much detail here, but more food, particularly more protein, would almost certainly help. To recap: to grow ...


7

This is very much an individual question, as everyone has different requirements and reacts in different ways to fluid and food intake when running. It's just very much trial and error to find what works for you. However, what you can do is start tracking your runs, time of day, how you feel, what you ate, things like that. Over time, you will get data such ...


6

Overhead work does tend to be more difficult to progress in than anything else. First thing you'll need to understand is the concept of equivalent effort. It's one way that many lifter's track progress, and decide if that 8 RM (Rep Max) was really a better effort than last month's 5 RM. All of these are roughly equal effort to a 1 rep max: 95%, 2 reps ...


6

Squats. Lots and lots of squats. Squat variations. Lots and lots of squat variations and progressions. Lunges and lunge variations as well. Have a look at something like Convict Conditioning and work your way up to pistol squats. When you can perform 5 consecutive ass to grass pistol squats, chances are you'll have some pretty strong thighs.


5

Taking a couple weeks off won't hurt your strength and could actually be beneficial over the long run as it will give your body some really good rest. I like doing a small deficit when I have to take time off of lifting, you could expect to lose a few lbs over that time. Be aware if you do go on a deficit during your time off you will probably have to drop ...


5

Frequency Can be used to describe how often a particular movement is performed. If Lifter A squats once per week and Lifter B squats twice per week, then Lifter B squats more frequently than Lifter A. Intensity Used to compare sub-maximal efforts to a person's max effort for a particular exercise. In terms of lifting this tends to be given as a percent of ...


5

Your first mistake was expecting progress after 1 day. Your second mistake was doing the same exercise two days in a row. After that, I can only guess about your form, but standing overhead press is usually something that doesn't come very naturally, so you will most likely have some mistakes there if you haven't recieved any guidance.


5

Most of the respected strength training programs focus on exactly that: strength. In general the rep ranges are your biggest lever to play with with strength vs hypertrophy vs endurance. There's also relationships between muscle cross-section size as it compares to strength. Boiled down, the idea is that 2 square inches of muscle can generate more force ...


5

Though it's a very general question, here's a few guidelines I follow for a healthy life: Go active. The Western culture have become way too inactive, a way of life our body is not accustomed to. Especially if you spend hours in a deskjob, make sure you exercise or perform some jogging on daily basis. Saying that, you shouldn't go hard & heavy everyday....


5

The first routine is low on overall weekly volume in terms of sessions in the gym and I would recommend if you chose this route to achieve hypertrophy what you understand that as you develop into a intermediate/advanced lifter that the time you spend in the gym during these 3 session will increase to a significant amount. Whole-body programs are designed to ...


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

Freeletics are great. I myself sadly cannot stand doing those exercises (tried, failed), some of us are just better suited to be gym-rats. As a beginner these exercises will have a great impact on you. The main point being that you are a still a beginner and that means you need some quick and consistent results to keep you hooked on exercising. Begginers ...


4

Read Charles Bronson's book named Solitary Fitness Charlie Bronson has spent three decades in solitary confinement, and yet has stayed as fit as a fiddle, gaining several world strength and fitness records in the process. Now, in this no-nonsense guide to getting fit and staying fit, he reveals just how he's done it. You have time in your hand so it would ...


4

Apart from your general protein need, you need some to repair muscles after training, so your protein intake should be slightly increased. This website states a need of 1.2 to 1.4 gram per kg bodyweight. That is not much, the average western diet easily covers even the strength athletes protein need. So don't worry about it.


4

I'll preface this by saying this is purely my opinion based on many years of training and experience as a trainer. I, personally, would not perform “one more set with heavy weight stretching my pectorals as long as I can “ after 4 sets of regular flyes. Assuming hard work with heavy weights, your shoulders and pectoral muscles will be pretty exhausted. ...


4

What exactly do you mean by "wise"? It has its ups and downs depending on what your goals are. If your goal is weight/fat loss then yes it is fine. You will burn through your glycogen stores via weights and most of the calories you burn via cardio will have to come from fat. If your goal is strength, it's not the best. It's been shown that there is a ...


3

Eric from Power Dojo states: The ratio that I give in my Ultimate MMA Strength and Conditioning Program is that you should be able to perform a Reverse barbell lunge at a minimum of 1/2 of your max Back squat, but I’d prefer you get that up to 2/3 your max Back squat. [...] basically you should be able to do a Reverse Barbell Lunge with at least your ...


3

Let's start with some basics: Dianabol is a known anabolic steroid, not a vitamin Creatine is not a steroid, nor does it function like one An excellent article at Examine.com explores the difference. Genetic Differences Even if your friend did not resort to using dianabol, there can be genetic differences that affect how quickly you can get good at the ...


3

A 1200 pound deadlift would be a world record in any category (raw/equipped etc), so yeah he's lying. There doesn't seem to be a world record in standing military press, but the highest numbers I'm finding is around 500 pounds.


3

Your bouldering training schedule should be dictated by your previous climbing years (that translates into how strong are your hands' tendons) and goals. If you are a beginner I suggest to have one day of rest between hard bouldering session otherwise it's easy to go too hard on your finger (tendons are slow to strengthen). After a couple of years (or if ...


3

If you can perform 4 sets of 30 reps using a machine, it's time to Increase the weights on the machines. Performing 30 reps of any weight-based exercise isn't recommended as it doesn't really serve any useful purpose. Ditch the machines and use dumbbells and barbells. Using machines solely usually gives you the impression of being stronger than you ...


3

Regarding fat loss, I'll point you towards some info on how "abs are made in the kitchen" (ie: diet is the biggest factor) and strength training is superior to cardio for fat loss. You're not going to be able to use one of the truly kick ass strength training programs because they are all about barbells, primarily because of the compound nature. What I ...


3

Maybe I can help out a little. This kind of grip strength can be achieved by strengthening your forarms, wrists, thumbs, fingers and by learning to recrute more muscle as you do right now for opening a jar as example. There are three types of grip strength: The Crush Grip is the grip between your fingers and your palm—the one you use for shaking hands and ...


3

For weight lifting, the rule of thumb is waiting 48-72 hours before training a muscle group again. This will differ slightly between how long you've been training for, how long your workouts are / how heavily you work that group, ect. If you've been working out for at least 3-4 weeks at the same style (i.e. 'Chest day' of bench, dumbbells and flies) 48 hours ...



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