Hot answers tagged

9

Do slow negatives, start at the top and lower yourself slowly, this is the way most people get strong enough to do their first, clean pull/chin-ups. If you have a rubber band to attach to the bar, that can work too.,


7

There's a very common misconception here. Many people think that certain types of exercise will give you one body shape or the other. The reasoning is (more or less explicitly), that since power lifters are bulky, working out like a power lifter will make you bulky, and since dancers are fit and lean, "working out" like a dancer will make you fit and lean. ...


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 ...


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 ...


6

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 ...


6

Some men train poorly, and therefore remain weak. Some women train extremely hard, and thereby achieve great strength. Reality need not break for a 120-pound person with less testosterone but more consistent, better quality, more focused training to out-deadlift a 180-pound person with much more testosterone but less consistent, worse quality, more general ...


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 ...


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

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 ...


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

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

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.


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 ...


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

Performing a proper two-hand kettlebell swing is a whole-body workout as opposed to isolating single muscles. However, the main muscles that go into swinging a bell are glutes, hamstrings, lower back + abs (core). What you should aim for in a swing is to send your hips back (similar to deadlift form) with the bell, and then drive your hips forward to get ...


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

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

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.


3

I boxed for four years and came out of one of the best gyms in the midwest. It was no frills and no excuses type of place in one of the worst areas of the US. But they were popping out guys for the Olympic team like candy. We also had a trainer that is recognized internationally. I will let his methods answer your question since you are more or less ...


3

Extensive bodyweight exercises and repetition of their art for hours at a time is basically the answer. As noted by Dave above, Christopher Somner's writings are generally considered to be the fundamental word on it. His website can be found here. It's prohibitively expensive to get an actual copy of his seminal work, Building the Gymnastic Body, although ...


3

Quite frankly, your best bet is to consult a physical therapist so as to avoid injury. Outside of that, one physical therapy site recommends the following: Avoid overstretching Avoid positions or activities involving extreme ranges of motion in the hips Strengthen muscles surrounding the hips, pelvis, spine, and knees (best to be advised by a physical ...


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

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

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

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

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 ...


2

Lunges seem to not get a lot of love, but they'd be a good candidate to consider in this case. You could either use dumbbells, hold barbell plates in your hands, or clean the bar up and drop it into squat/lunge position that way (via an overhead press as an intermediate step). I agree with Dave's answer as well about doing some front squats. All that ...


2

Please learn the difference between assistance work, accessory work, and rehab work. Cuban rotation is not a strength exercise, and therefore should not be done in order to improve strength. If you want shoulder strength, stick with strict presses. I don't remember seeing any Cuban rotations in Mark Rippetoe or Jim Wendler's work. You should start doing ...



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