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6

There are many kinds of weight training. A well-designed program designed to develop strength, power, conditioning, and athleticism for sport will not make you less flexible. The movements themselves in such a program will make you more flexible and even force you to improve mobility in order to complete the program. Hallmarks of such an approach are full ...


5

I heard that weight training will lower a person's flexibility over time This is one of the many weight training myths that seem to pop up every now and then. Myth #7: Weight Lifting Decreases Flexibility. One of the realizations people who get into weight lifting have is how inflexible they are. Years of sedentary lifestyle may have tighten ...


4

Some people can train the same muscle group three times a day, every day, for months on end and see significant hypertrophy. Yet others may train a muscle group with such intensity that days are needed for recovery. As Dave says, it's very subjective. That said, I'd say it's incredibly unlikely you're overtraining, especially with your simple 6-day ...


4

"Is This Overtraining?" There is no general answer to this question. Overtraining is not dependent on a program, but rather on the relationship between the trainee, their program, their recovery ability, and outside stressors. For some people, walking an hour each day for two weeks would induce overtraining. Other people can log hundreds of miles a week ...


4

First, do the exercises in their full length, i.e. no 10 inch squats, no half-assed bench presses where you don't even touch your chest, no lat pulldowns where you yank the weight with your whole body to only reaching your chin. Second, flexibility training, this does not mean that you should spend a few minutes doing some improvised stretching movements, ...


3

Yes, but it depends on how advanced you are. If you've been lifting for several years, you'll generally need to focus more and more on one aspect of training in order to see results. If you're just starting out, you'll get stronger/faster/bigger/leaner doing practically any kind of weightlifting. But as those 'newbie gains' taper off, most lifters find they ...


3

Yes. Generally speaking, anything that utilizes your ATP/Creatine Phosphate system will increase both size and strength. The threshold for that system begins at around 70% of your one-rep max. That said, if strength is your only goal, you would train at rep ranges that purely utilize this system, rather than ranges that also utilize the glycolytic system: ...


3

Workout program First off, I hope you're doing more than just the 5 exercises in the article you linked to. Those exercises are indeed a good set of exercises for the upper back, but good posture is only achieved through exercising the entire body! Intensity and volume parameters When deciding your set/rep ranges, one often asks "do I want to focus on ...


3

This is more an answer to "what are the prerequisites for training using Olympic lifts", but I expect you will find it useful since you are coming from a conventional weight training background. The Olympic lifts are great, but they are highly technical, so you will really benefit from a strong foundation. 1) Ensure you have adequate flexibility to avoid ...


3

This is actually not true. Flexibility is lowered by not reaching end ranges of motion. Weight training, if performed to end ranges of motion, increases flexibility. It's essentially many repetitions of dynamic stretches. Being weighted actually forces an increase to end range of motion. On the other hand, if you weight train without reaching full ...


3

First off, I'm running a P/P/L routine. So when do I know I overtrain? It is when I am unable to do progress in my training or whenever I am unable to do the same weight / reps / sets. To me, this means that my CNS is fatigue. With that said, whenever it ends up fatigue, I will feel very tired the whole day, emotional and sometimes have trouble sleeping. ...


3

EXRX has this to say: It's only necessary to raise and lower the shoulders during shrugs. The lower and middle trapezius will be exercised during other basic exercises. Better, I replace them with cleans. Which are just kick ass in general and then you don't have to be that guy doing shrugs in the mirror.


2

Neither are really great for your shoulders. In fact, some of the most wrecked shoulders I've seen are from people who bench press all day and neglect their back and deltoids (the front, top, and rear of which make up your shoulder muscles). I would very much recommend using the standing overhead press. For bodyweight, consider dive bombers.


2

If you can't go into the gym and squat heavy twice a day, every day, you aren't overtrained, you're undertrained. (John Broz) And Why is it that those most inclined to worry and ask about “overtraining” are about as likely to set a new record in the Olympic Decathlon as they are to ever overtrain? (Greg Glassman) Your question is very subjective, ...


2

The honest answer is that if you want to be good, you need to be coached, there's no way around it. That's awesome that your clean is good, as that motion can take a while to nail. But if you want to compete (even just locally) or start shooting for competitive weight levels, you'll need a coach in your area. It's frankly impossible to Olympic lift without ...


2

Whatever you decide to do should be dependent upon your training goals (eg. Training for a competition or race, etc.). Missing a training day is not the end of the world as long as it does not become a habit. Life happens, and, sometimes it impacts your training. Often, this results in “training guilt” especially if you’re a person that regularly trains. ...


1

Do I need to change the routine? No. So long you are able to progress in weights / reps / sets, you do not need to change your routine. With that said, this is called progressive overload. So long you are progressing, your workout is pretty much effective for you. You are doing pretty well except for your 3rd week. So what you could do is continue doing 70 ...


1

Is this normal? Yes, it is normal. Should I be worried or are these common for anyone who does intense weight training? No, you do not need to worry about it. Good news is that these stretch mark will disappear after some time. Here are some article regarding the causes of stretch marks :- Mayoclinic Stretch marks sometimes occur during substantial ...


1

Yeah, but not much. Training for size will guarantee muscular endurance because you're working on exhausting the muscles in order to grow. This will increase your strength, but not much. For example, if you're performing 4 sets of 15 reps of bicep curls with a 30-lb dumbbell, you should be able to perform 2 sets of 5-10 reps with a 35-lb dumbbell. That's ...


1

Interestingly enough, there is a large difference between how power lifters train and how body builders train. Most body builders do splits of some sort, it's more common among power lifters to do whole body sessions every time. There aren't really very many good scientific studies, boths ways definitely work well. Personally, I just started a 3-split ...


1

How alternating sets is best if you want to increase the weight you lift because you work more muscles at high energy. I believe progressive overload is the key to be able to lift more weight. Whether you increase the weight / reps / sets, that is progressive overload. With that said, to answer your main question :- Focus on body part hard on one day, or ...


1

It really depends on your goals and programming. The answer could be yes or no. With my current routine, for example, I dead lift, front squat and bench press three times a week, however, I only complete 10 reps of each lift per session (broken up into 2-3 sets, rarely more than 85% 1 RM). Without getting into the fine details of my current program, I'm ...


1

If you look at the shape and function(s) of the traps, I think it’s apparent that rolling the shoulders does not provide any extra benefit, or, activation of the target muscles. Gravity only works in one direction and you are not working anything by going back and forth. ...


1

I'm guessing this pain is centered around the point between your upper and lower arm (opposite of your elbow)? That's the place where the muscle is connected to your bones (tendon). Your tendon(s) might not have been used to this level of stress and as a resultaat they're a bit irritated, thus the sharp pain. From my own experience I know it is best to keep ...


1

Is this overtraining Nobody will be able to answer this as we don't know what your actual routine is. Trying to do max effort lifts every workout is very different from doing 75% of your current max. Likewise doing barbell complexes for two hours during each workout is very different from doing barbell complexes for 15 minutes each workout. If I ...


1

I take it you're aware: BMR = Joule per hour per kg body mass J/(h.kg). And if you look at the BMR estimation equations you'll note they have just 3 variables: Height, Weight and Age, as muscle to lean mass has been shown not to be significant. So assuming you're a human adult only one of these variable is in scope for you to play with. So simply plug ...


1

I'm a sprint freestyler, but I do know exercises for fly. Upper chest exercises like incline bench are great for overall strength in your stroke. Lat pull downs and wide grip pull ups increase power through the pull. Squats can make your kick more powerful. Fly mainly uses chest, shoulders, lats, glutes, hamstrings, and quads. more reps with less weight will ...



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