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27

Stop Making Excuses "I have six [to] eight years of trial-and-error evidence to show that I am incapable of building strength to any measurable degree from any form of exercise." Either you have a serious medical issue or I call bullshit. I bet the reason you're not getting results is that you "have [never] been satisfied with results from any workout ...


17

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 ...


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 ...


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 ...


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

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

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

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

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

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 ...


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 ...


6

Jim Wendler, a big strong weight lifter, says this: I believe [high schoolers] should be at least to do the following before they even lift weights; 50 push-ups with proper form (no A-Frame or saggy ass) 10 strict pull-ups 100 sit-ups 25 parallel dips Be able to hold various bridging positions for at least 30 seconds. Have some kind of ...


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

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 ...


5

"Programs? I don't follow any, but any decent regimen of training should increase strength. People got stronger before "strength programs" existed, so I will not consider any." Welp, have fun then! If you refuse to train in a successful manner then I expect you will keep seeing the results you have been seeing.


5

If that's your whole diet, then that's the reason you are having problems. The diet is very unbalanced, and does not support your desire to get strong and have a great physique. Eat enough Protein: 1.8g/kg body weight. If you are vegetarian, you'll have to get creative. Oats and quinoa have a decent amount of protein in them. If you can eat meat and ...


5

There are several methods of increasing grip strength, and some of the principles that work the best you should already be familiar with due to the bodybuilding background. First, let's look at what causes grip to fail: Sweat. The sweatier your hands, the more the bar wants to slip out of them. Effective bar thickness. The thicker your bar, the tougher it ...


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

Use a small foam block that is just the right height so that if you are barely are touching it with your stomach, your hips are neither sagging nor lifted too high. The foam block should be very soft, so that it's not actually capable of supporting you at all.


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 ...


4

Given your context (child, disabilities, beginner), I would aim for kettlebell(s) combined with focused, timeboxed workout routines, e.g. tabatas A kettlebell is simple, robust and can be used for a variety of functional exercises that match your need in terms of a relatively heavy disabled child. No moving parts, can be left outside and inexpensive ...


4

Wendler 5/3/1 is designed around certain assumptions, and until you know how your body responds to the stimulus that the program provides you really don't have a foundation of knowledge of what the program isn't doing for you. There's already a great deal of flexibility in the program, but training 7 days a week is not within those constraints. Wendler ...


4

What you're looking for are strength or fitness standards. Generally these fall into two broad groups: Strength-biased evaluations, which will generally look at things like your back squat, deadlift, bench and overhead press, and maybe chin-ups. Many examples of this will delve into evaluating power or athleticism by including exercises like the Olympic ...


4

The answer is "sure". You have a given capacity - based on training - to buffer lactic acid out of your system. To do so requires oxygen. If you are running at a rate that generates lactic acid faster than you can buffer it out, you will accumulate it, and after a while, you'll have to slow down. When your aerobic system cleans up enough of the lactic ...


4

My nutrition is standard low carb diet (about 40% protein / 60% fats, I eat cake/sweets max 2 times a week no more than 100g). Ding ding ding! We've found the culprit. Your body relies on carbohydrate for most of its energy. If you go low-carb, you're relying on transitioning from using carbs to ketosis, where you're using fats. Many people report ...


4

Lifting gloves get in the way and make your job harder. I recommend going without. Chalk helps enormously to prevent sweat from making the bar hard to grip. Buy a block of rock climber's chalk for a buck. Before each set, use the chalk to "paint" your fingers and the inside of your palm where it meets your fingers. Rub your hands together to work it into ...


3

Instead of considering what you are doing right you should be focusing on what the people you are describing are doing right. Do these people actually exist? If so, what are they doing? It sounds like you've done what a lot of beginners do: Jump around with different things until you find something that makes you magically strong. You should instead be ...



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