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5

Here is a useful table that will help you get an idea of how you should be training: To put on as much muscle mass as possible, you should be aiming to utilize the ATP/Creatine Phosphate/Glycolytic energy system. So, 75-85% of your 1RM, 8-10 reps, 3-5 sets, and 1-3 minute rest time between sets.


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 ...


4

There's a few things to consider. First is where you are on the strength spectrum. A novice doing "5x5", while probably not the smartest idea in the world, isn't nearly as damaging as an advanced athlete doing "5x5". The stronger you get the more damage you can do to yourself and, as a result, the longer it takes to heal. But even in the popular StrongLifts ...


4

First, lower back exercises shouldn't be done ONLY on rest days. Of course, since you're already hitting your lower back with squats and deadlifts, it kinda makes the comment redundant; I just needed to point that out in case you switch programs. Second, core training can be done daily. Your core muscles are strong enough to recover quickly from applied ...


3

How to maintain shredded abs while bulking up? By lean bulking aka small caloric surplus(TDEE + 100~500 calories). However, if you are afraid of not being able to see your abs, consider doing small cuts for 1-2 weeks(not recommended since you are lean bulking and you should not be gaining too much fat while doing so).


3

Will eating lots of eggs and peanut butter, and drinking a lot of milk help you bulk up? Yes, however I hope that you are not just eating these for your breakfast, lunch and dinner. If you seriously want to gain muscle mass, then consider calculating your TDEE and add 200~500 calories(this is known caloric surplus). Next your protein intake should be 1g ...


3

My personal philosophy for using straps is to use them when I don't want my grip strength to limit the effect an exercise will have on a muscle group I'm trying to work. If I'm doing Romanian deadlifts, barbell shrugs, barbell rows after deadlifts (conversely, I don't use them on Pendlay rows since I reset the bar between reps), or Kroc rows, I'm more likely ...


2

I'm in the no-strap no-glove camp. I trained for a while in powerlifting, and if you lift raw you can't use straps. So I'm of the mindset that a deadlift is how much you can lift, and that includes how much you can hold onto. To that end, once I get up north of my 5RM I'll use a mixed grip. I think if you need help holding onto the bar at 5RM or lower then ...


1

Currently I can dead lift 325 5x5 and still put in the work on the other parts of my weekly routine. Great. No problem there. When I add weight however I end up dropping down to 5x3 with my last working dead lift set reaching 355 lbs x2. That indicates a problem. I am curious if it would help me with my strength goals to switch to singles or ...


1

While it's widely known that lifting stunts growth, it seems likely it's actually a myth. The main thing is that you don't go on some crazy diet, because then your body won't be getting energy and nutrition to grow. http://www.livestrong.com/article/430166-can-lifting-weights-when-young-stunt-your-growth/#page=1 According to Dr. Avery Faigenbaum of the ...


1

Ideally, on all of your lighter sets, you'd be using a double-overhand grip (both palms facing you) to actually work your grip as well as the rest of the posterior chain. If you keep your mixed grip work to just the heaviest sets, it doesn't matter as much if you switch them. Yes, the muscles of the forearm and shoulder end up getting loaded differently, so ...


1

Yes, it is normal to sweat while lifting weight, especially if you do compound lifts like squats and deadlifts, it also depends heavily on the temperature in the room. I sweat a lot more in the summer. The reason why you sweat is to maintain your body temperature at around 37 degrees, when you use energy in any way, you will be pushing your temperature ...


1

You should use a real strength training program with proven results. You probably aren't eating enough calories, and probably not enough protein. Your body needs to recover. Especially if you get on a better program, your caloric needs will go up a lot. I would advise staying away from body building routines in general: they're a terrific way to get ...


1

Your current experience matters a lot. I typically start people off by focusing on the major compounds - Squat, Bench, Dead, Pull ups, Overhead Press - first in order to build strength and to not waste time in the gym. This is three times a week. Basically the program Starting Strength by Mark Rippetoe (I'd give this a read if your new) but with some slight ...


1

I would say generally frequency is referred to how often you workout. For example you working at 3 times a week would be how frequently you workout. Volume would refer to the amount you do while working out. For example reps and sets would be labeled as the volume. Intensity can mean many things, but generally I use it do distinguish how difficult my ...


1

I would stop when I hear or feel grinding noise, or use lighter weights if that gets rid of the feeling. My reason would be because of a similar no pain grinding feeling from my neck would follow with 2-3 weeks of swelling and pain that build up slowly over a couple of days then goes away slowly over a few weeks. I run during this time but only because I ...


1

Before using the weight loss calculator I recommend you the best calorie calculator to accurate estimate of your daily calories required for loss.



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