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32

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 ...


13

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 ...


11

Being able to touch the toes depends mainly on two things: hamstring flexibility body proportions (relative length of legs, torso, and arms) It is not possible to change body proportions, so, to reach the toes, someone with longer legs and shorter torso/arms will need to have more flexibility in the hamstrings. It is possible for anyone to reach that ...


10

The answer is a phenomena called Tetanic contraction: A tetanic contraction (also called tetanized state or tetanus) occurs when a motor unit has been maximally stimulated by its motor neuron. This occurs when a muscle's motor unit is stimulated by multiple impulses at a sufficiently high frequency. Each stimulus causes a twitch. If stimuli are delivered ...


9

Don't Confuse Size with Genetics and Training My former coach won the genetic lottery as someone who can just naturally get beastly strong. An example of that genetic pool, he took his mother to the weight room and she squatted over 300 lbs on her first day with no prior training. I'm pretty sure she was sore after that. There are several power lifters ...


8

Stop Making Excuses Don't tell me that fat doesn't make people stronger because it does. Of course many fat people are strong. Of course people get stronger faster if they aren't trying to stay under a certain weight while training. But there's that key phrase: 'while training'. The examples you cite fight sumo and lift weights. There's no magic here: ...


7

Strength training builds muscle. In other words, the forcible contraction of your muscles against resistance is what stimulates them to get stronger or more firm. While stretching has a role, it's not to build or tone muscle. NOTE: the amount of body fat you have can accentuate or hide muscularity, so a certain amount of "toning" is done in the kitchen. ...


7

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 ...


7

I'd like to break down a few things first which I think might help to explain what I think is going on with your situation. First off, great work on starting with chinups / pullups. They are a terrific compound exercise that works basically everything from your mid back to your fingers. Bicep curls on the other hand are maybe not the most absurd exercise, ...


6

I'm going to grade my recommendations by how deep your caloric cut is, because that affects what you can safely do. In general you will find that the larger the muscle group involved, the more calories expended in doing the exercise. I am assuming the OP is in generally good health and only has to worry about a few extra pounds. Also, my body fat ...


5

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 ...


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

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 ...


5

Nothing inherently wrong in the math, just in the model you are using. As it turns out, Greg Nuckols just published an article on Muscle Math, which sheds some light on why it is simply not feasible in practice to go from 300x3 to 840 lbs in 1 year (52 weeks). Some of the major take-aways are: Recovery activities have a power law distribution (i.e. the ...


5

If you haven't gotten a squat rack, back squats will be hard. Front squats are more doable, but still require cleaning the weight to your shoulders and will use less weight. However, in this case lower weight front squats will be much better for you than smith machine squats. Especially at this early stage. Front squats force you to have a more upright ...


5

Testosterone is a steroid hormone. A steroid simply being present does not necessarily mean that a person is making good use of it. Men are obviously on average going to out perform women in feats of strength, and having more natural steroid production helps that, but you are making a mistake in excluding all other contributing factors. Instead of ...


5

All exercises have an element of both cardio and strength. What differentiates them is how much resistance is used (or can be used) and how much of it you do. A one-rep-maximum bench press is extremely 'strengthy' even though you'll probably break a sweat in the few seconds it takes to execute. Walking, despite being one of the easiest forms of exercise, is ...


4

As far as I know, the fastest movements and possibly the biggest acceleration are due to eye saccades, that is rapid movements of the eye as it scans the environment. Those are involuntary and have to do with perception. Wikipedia quotes the speed at 900 degrees/second (2.5 revolutions, for comparison with ADAM). As for acceleration, "Unsupervised ...


4

Genetically engineering your muscles? Not in the next decade or two. Steroids without exercise? No. Steroids increase the protein available to cells, which effectively allows you to work your muscles harder so they grow more. A 22 year old man who is out lifted by small teenagers who barely workout ... I am a shame of a man and person overall. Your ...


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

Keep in mind lactic acid generation itself is actually a good thing - it's just directly correlated with other fatiguing mechanisms. Lactic acid (via the "lactate shuttle") allows for eventual further extraction of ATP via aerobic mechanisms. When you do hard cardio, you generate ATP anaerobically, which produces lactate as by product of breaking down ...


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

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

Myosatellite cells are basically inactive structures that are found in mature muscle cells. Depending on the stimulus, they can develop into different things in the muscle. As I understand it, they have a couple of functions. They can increase the number of nuclei, create new muscle fiber or spawn off daughter cells. The increase in muscle fiber content is ...


4

Cortical excitation and disinhibition in the face of danger are what enables supranormal strength. One effect is tetanic contraction due to an increased central drive (under the effects adrenaline and noradrenaline among others). That is, the neurons of the primary motor cortex fire in rapid succession Another one is inhibition of the Golgi tendon organs ...


4

Coming up with a single function for muscle tissue repair with respect to time is literally impossible. Each individual is far too different for any one function to represent us all. It's the whole "one size does NOT fit all" problem that holds for pretty much any physiological issue. That said, there is a study that suggests that ingesting protein just ...


4

The point of barbell squats is to exercise your body through all the form that the Smith machine takes away from you. Yes, you will go back to 20kg at first. Yes, you need to stay there, not until your quads are ready for more, but until the rest of your body, including your core for stability, arms, hands, and overall sense of balance, are ready to work ...


4

Keep lifting normally! The worst thing you could do, is try to work the smaller buttcheek more than the other, because this will end up creating a whole new imbalance, rather than correcting your current one. The best thing you could do, is work out like normal. Squats and lunges should be an integral part of your routine since you want to enhance the butt ...


3

+1 zero carbs kills your energy and your mental capacity/health (your brain is the largest consumer of glucose). In the short term this is OK for gains like boot camp weight loss or training for an event, but it's no way to live well. Avoid the soda and candy, but make room in your life for "good carbs" (longer chain) like almonds, sweet potatoes, kidney ...


3

5/3/1 is a very specific program with a very specific goal. If you want to build strength consistently it's one of the go-to-programs. Wendler himself expressly forbids you to tinker with it, though, and for good reason. Once you start increasing frequency, you will probably not be able to keep up with the intensity, which was the whole point of 5/3/1 to ...



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