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16

Starting Strength Because it's the best introduction to the most productive yet neglected aspect of fitness: strength. Bring up weights to most people, and they think of machines and curls and bodybuilding. Starting Strength lays out a cogent alternative, closer to many people's goals. Many people still think of "fitness" as synonymous with "cardio" or ...


12

I cannot provide a link to an official analysis of the training/instruction program of an elite military facility. What I can do is tell you of my own personal experience with it. You mentioned the lack of regeneration and rest, and you are absolutely right. The idea behind the selection process is to completely maim you psychologically and put you to the ...


10

I want to mention that I am in no way opposed to Starting Strength. As Dave mentioned, it has a lot of useful tips for beginners. In that it stresses form and core movements it should be commended. However it is highly regarded because there is a press and advertising behind it. They are smart even down to the name... Starting Strength. Meaning no ...


10

It seems like you're asking two questions. Why strength? And why these exercises? These are both answered in "Strength & Barbells: The Foundations of Fitness" (http://startingstrength.com/articles/strength_fitness_wolf.pdf) Why strength? Since 1.) strength significantly improves nine of the ten aspects of fitness, and 2.) the tenth can be ...


8

Pro Dumbbell Allows for a more natural movement. You can do more movements. Could not do flies with a bar... A seasoned lifter does not need a spotter. Work your fixator/balancing muscles more. Force you to use each side equally. Can really help if you have a muscle imbalance. Can help stress smaller muscle groups. Stretches muscles better (with ...


8

You want to look muscled without being big. The good news is, it's hard to get too many muscles. The solution is to lift a little and get your body fat down. "Toned" The word "toned" means different things to different people. It's not a technical term, like "strong" or "powerful" or even "big". Most people use "toned" to communicate their desire to look ...


8

Most people have misconceptions what 'tone', what it is, and how to achieve it. Being toned is a combination of two things - having muscle mass, and having a low enough amount of body fat to show the definition between the aforementioned muscles. A six pack is simply satisfying these conditions in a specific area - the stomach. Lifting If you're 6'1 152, ...


8

I see three options: Magnets or Washers You could glue together some washers or magnets in 1.25 pound (or half-pound, or whatever) increments. This could change your jumps from five pounds per dumbbell to two and a half pounds per dumbbell (or even less). This is the best method to directly replicate barbells. Adjustable Dumbbells Some dumbbells are like ...


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. ...


6

The max you lift in any given exercise is the process of demonstrating strength. It is just one way to measure strength, but it is one that is universally accepted. However, there are several factors that go into that one number: Skill/technique Work capacity Neuromuscular adaptation (i.e. the ability to recruit more muscle fibers) Weight x Acceleration ...


6

How to know Well, since our friends looking at the problem in a very "sports science way" I will rephrase and add more details (which may not be as practical as you think. Please refer to an expirienced trainer to be the judge of the symptoms below (Self judgments can be too soft and over sensitive sometimes)) "Overtraining" might be to blame if your ...


6

I'd go with either a dumbbell set or a squat rack and barbell. Those give the most bang for your buck. Free weights are manageable. You can do it. Research basic strength programs. A good sign that you've accidentally found a bodybuilding program (which you don't want) is if you're doing three variations of the same movement (EZ-bar curl...and a ...


5

If you want to gain muscle and strength, then you need to Eat Don't buy into the 'hardgainer' non-sense. Calories In > Calories Expended = Weight Gain That's the simplest way I can put it. If you eat like a skinny person, you will gain weight like a skinny person (little to none). Proper nutrition is of course next but a little out of scope for ...


5

Strength is defined as the ability to produce force. The closest analogue for this is the ability to lift or otherwise move a known mass. So yes, lifting more weight by definition means one is more strong. (That does not mean that lifting more on Tuesday than you did on Monday means that you've become stronger. It's possible that you are of the same or ...


5

Unfortunately, not all bands are the same. If the cord is made for the purpose of exercise, then the band simply won't stretch anymore if you are at the end of its elasticity. I can't tell you what that length is for the cord you purchased. I use "Iron Woody" bands, and the loop is about 4 ft. These bands can easily handle the type of exercise you are ...


5

Ain't nobody can tell you who you are, son. Powerliftin' is three things, you see? It's the squat, the deadlift--yep, just picking it up off the floor--and the bench. Right there, that's powerliftin', ayup. You squat? Deadlift? Bench? Yeah? All right then, yer a powerlifter if you want it. Hell, I'll give y'a pass on one o' the t'ree if you got yrself some ...


5

Rule #1: keep it simple Rule #2: make a plan and stick with it (at least for 2-3 months) Rule #3: don't hurt yourself I've been using a combination of my home gym and the local YMCA for many years AND actually get more of a workout at home. I tend to go to the Y for more 'social' aspects. Given that, I think you need to include some 'social' aspects to ...


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 ...


4

Keep running. Your legs have all the strength they need to run. What you need to develop is muscular endurance. Squats will build strength, but they won't give you the endurance. You should also give your muscles a bit of rest after you 6k runs if they really tire your legs out that much. Alternate days that leave your legs feeling tired, exhausted, or ...


4

Yes. Muscle growth requires progressive overload, among other things. Maximum hypertrophy occurs in the 10-20 rep range, and to continue growth it is important to ensure that exercises in the range remain difficult - which generally means adding weight as exercise becomes less stressful. Once you can easily do 20+ reps with your weights (which won't take ...


4

From Starting Strength: The dumbbell version of the exercise [...] involves a greater amount of instability [...]. This is especially true if the weights used are sufficiently heavy to challenge your ability to finish the set. Most trainees use dumbbell bench presses as a light assistance movement, and never appreciate how hard they are or how useful ...


4

According to Nate Winkler, yes. There are things you consume that can impair or improve your ability to perform in the gym or on the field. A short list is as follows: Caffeine abuse. A dose of caffeine before training can be an effective way of being able to do more. However, if you consume so much caffeine that you are no longer sensitive to it, all ...


4

Jim Bathurst, known for his web site Beast Skills, says in his human flag tutorial: If you can do several full range handstand pushups against the wall, then you’re well on your way to getting the flag. Overcoming Gravity, a popular book on gymnastic training for adults, has a chart comparing the difficulty of various skills. In the chart, a full human ...


3

Ive once read a study/article about running technique, but Im afraid I cant find it right now. I can summarise it tho. Basically, there are a few factors determining running speed. Those are stride length, flight time, ground contact time, stride frequency. The study showed that at some level of competitiveness, most top athletes had a very similar stride ...


3

As somebody mentioned, it is not the exercise that causes the lower back pain; however it can cause more stress on it further especially if you have had a lower back and weak hamstrings to begin with. When the stiff-legged deadlift is used correctly, it can help benefit your lower back and hamstrings by effectively targeting them and growing them stronger in ...


3

These are exact words from Arnold Schwarzenegger in the July 2007 Muscle and Fitness: [...] you can build up to doing full-range-of-motion chins for many reps. Start with the lat pulldown machine. Over time, increase the weight until you're doing pulldowns with your equivalent bodyweight for about eight reps. Then, leave the machine and to free-hanging ...


3

Although I cannot fully answer this question with specific scientific evidence, I can provide input that supports the assumptions of the original question. The original author assumes there is a scientific basis for the physical fitness programs used by the elite fighting units of the United States' military. At least one response called this assumption ...


3

Well, I'll answer from my perspective of noob/novice to serious gym training. The reason I love the book is that explains everything you need to know about the most serious exercises a poor unconditioned bastard like me has to do it, and HOW to do it. The challenge I encounter is finding a spotter who understands the "middle of the foot" concept and the ...


3

I haven't used those resistive narrow bands meant to assist traditional barbell exercises, but I have worked as an assistant to two physical therapists, and I remember hearing the advice given to patients to not stretch a Thera band (used in occupational therapy) to over 3 times the band's length. It is confirmed on the band usage manual too.


3

Build up to full pullups with a slow progression, allowing not only the muscles but the supporting tissues to grow together. That probably means you don't start with full pullups right off the bat. Here is one sample progression from Convict Conditioning, along with standards for progressing to the next level. The specific exercise are described in the ...



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