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Based on pure physics, whether it is 10 sets of 5 or one set of 50, the total amount of work done is more or less the same. The only difference is the time you took to complete the exercise. Since you spend longer time to do 10 sets of 5 with breaks in between, your muscles would have time to partially recover from lactic acid build up. On the other hand, ...


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In a recent article written by Jerry Brainum(a golden era body builder and researcher) , he talks exactly about this . The effect of repetitions on muscle growth . applied ergogenics august article What he states in the article is that, the effect of lesser number of sets and more number of sets are almost equal . He mentions the studies that were conducted ...


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It depends on the campus board setup. Nice setups often have: The campus boards on an over hang with wooden slats underneath for your feet. And various sets of grips. The easiest is very positive and the hardest probably has nothing to wrap your fingers around at all. The slats help you scale down the exercises so you don't have to do them legless. So ...


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The more repetitions you can do, the more you are moving towards endurance training. That is to say, you will develop muscles that can perform the same motion over and over without tiring as easily. Heavier weight with fewer repetitions is more for building muscle mass. That being said, just performing 10 sets of push-ups for 5 repetitions will not build ...


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Well basically to build muscle you need to be lifting HEAVY, if you can do more than 10 reps, go up weight. to really tear the muscle and make it grow, train biceps twixce a week. do isolation exefcises such as bicep curls, do 5 sets of 10 reps, then continue with other exercises. the main reason people who lift don't gain muscle is because they don't eat ...


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John Scheaffer, in his e-book "The Greyskull LP," suggests that frequency method bodyweight exercise can be added to a linear progression (LP) with good result. Most importantly, the higher volume of bodyweight exercise can help with upper body hypertrophy. Scheaffer suggests never getting close to failure on frequency method bodyweight exercise. For ...


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Definition comes from lowering your Body fat. Chalking up my hands and doing heavy Deadlifting has given me more strength in my forearms than any isolated movement.


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I am in this sport too, I am a team captain of a german club, from Berlin. So eveyone is always thinking about what is the best way to train and get better. Since I am studying fitness, I began to ask what sort of training would be the best, I talked to some of my professors and to collegues. I've been reading and thinking about it a lot. My first ...


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I would recommend you perform exercises that isolate the biceps. For example, one arm dumbbell curls. There are many other exercises you can perform, but, the point is to try and isolate the muscle. Try to do 10 to 12 reps.


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I'm partial to hammer curls with a dumbbell. If you've never done them, they're called hammer curls because they mimic the feel of grabbing a hammer. They're great for working the top of the forearm.


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Behind the back wrist curls have always been a favorite of mine. Just hold a straight bar behind you with both hands, wrists faces away from you, and curls your wrists up towards your forearms, hold for a sec and release.


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The Rippetoe video is fairly comprehensive, and I use it as the basis of my setup. The bar should feel almost like it's locked into your back when you find the spot. When you squeeze the shoulders together and get the bar in the right spot, there's sort of a groove that forms (or will form after some delt development). I take my grip, squeeze my shoulders ...


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This schedule looks pretty good! On the SL site he discusses how to break up rest when adding in intense cardio here. Assuming your core days are not too much, everything looks in order, though I'm a little curious about what that work consists of. Your core strength will be tremendously increased if you follow the SL plan with correct form. Just don't wear ...


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pass, Since your goal is to develop functional strength, StrongLifts is a great program for that. To get the best of StrongLifts, it's recommended to perform them 3 times a week. One of the reasons is because since you're starting with a low weight (empty bar), it would take a longer time for you to start lifting heavy weights. Since core days are recovery ...


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Now I feel bad, my suggestion for the question wording was kind of rude and changed its focus. A BMI calculation shows your diet wasn't minimal in calories -- you weren't underweight -- just in protein. If the joint pain is a result of your body consuming the proteins stored in synovial fluid, it should get better within a few weeks. To answer your original ...


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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 ...



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