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12

A very well thought out question. First, the technical term for holding your breath is called the Valsalva maneuver. In the world of weight lifting it has a distinct purpose: to increase the body's ability to protect the spine under heavy load. The Valsalva maneuver does not work alone. There's a pretty fair treatment of the subject on a Rebock Crossfit ...


12

This is directly sourced from reddit, but its about 3x 45lb plates or approximately 60kg. From a safety perspective, unrack no more than 2 plates per side... and always unrack your weights.


12

The underlying basic principle to exercise is the concept that in order to force your body to get stronger, you have to demand more from your body than you have in the past. This same principle is at work whether you are a beginner or very advanced. When the body adapts to the increased demands, it does so with a little room to spare. This is called ...


10

I'm already squatting (80% my bodyweight) and deadlifting (little more than my bodyweight) as part of Starting Strength program. What else should I do? Absolutely nothing. Keep squatting until you're squatting 150% of your bodyweight. Keep deadlifting until you're lifting twice your bodyweight. Once you reach those goals it would be reasonable to ...


10

There was a 2010 study that touched on this a bit, and suggests there's more going on than muscle memory. Effects of previous strength training can be long-lived, even after prolonged subsequent inactivity, and retraining is facilitated by a previous training episode. Traditionally, such "muscle memory" has been attributed to neural factors in the ...


8

Soreness does not mean that you had a good workout (or vice versa), it means you had a workout you weren't used to. I've been lifting for a few years and I never feel sore, except for when I've had a long time off.


8

It's called Delayed Onset Muscle Soreness (DOMS), but you'll note the Delayed word there. The pain usually shows up 24 hours later and is gone around 72 hours. It's actually not fully understood (2003 analysis in Sports Medicine): Up to six hypothesised theories have been proposed for the mechanism of DOMS, namely: lactic acid, muscle spasm, connective ...


8

But I heard people saying that you don't even have to work out to get the muscles if you're on roids. Is there any truth in that? Steroids don't change the basic paradigm of muscle training. Juicing yourself to increase your hormones (effectively) will allow you to carry more muscle than your body would allow otherwise. You will recover faster as ...


8

Pierce, Byrd, and Stone (1999) concluded a structured weightlifting program (including Olympic-style weightlifts such as the clean & jerk, and snatch) can be safely performed by girls and boys, ages 7-16. Interestingly, Faigenbaum et al. (1998) showed that 8 to 12 year-olds that were supervised during maximal lifting resulted in no injuries, ...


7

Squats and deadlifts target the lower body, not upper, which is what you need to focus on in order to develop the arm strength to carry a person like that. Bicep curls, pull-ups, overhead shoulder press, rows, bench press...these develop upper body strength. That said, lifting a person is not at all like lifting a rigid weight. People are soft, lumpy, ...


7

You can buy dumbbell magnets to attach to the head of the dumbbells. I've typically seen 1.25lb magnets, though I suppose you can probably find 2.5 lb magnets as well.


7

Taking Eric and Dave's answers into consideration, we must understand that children's bodies are still developing. They won't have what we consider complete neuromuscular control over their bodies quite yet. I believe a structured lifting program for children can be a fantastic introduction to controlled multiplanar movement. I believe we tend to throw ...


6

We came up with a push / pull / legs routine with some pretty standard stuff: Monday, Wednesday, Friday: 9AM (push): Clapping pushup 10AM (pull): Inverted row (under a desk) 11AM (legs): Bulgarian split squat (foot on chair) 1PM (push): Chest dips in (facing) corner of desk / counter top 2PM (pull): Inverted row (feet elevated) 3PM (legs): Sissy squat or ...


6

General Advice When I was learning the lifts, my first step was always to read the entire Starting Strength chapter on that lift, then re-skim it the next day I was doing the lift. The book is quite dense, and multiple reads enhance its utility greatly. I strongly recommend reading and rereading that chapter of the book. Make time for it. As to the power ...


5

"Programs? I don't follow any, but any decent regimen of training should increase strength. People got stronger before "strength programs" existed, so I will not consider any." Welp, have fun then! If you refuse to train in a successful manner then I expect you will keep seeing the results you have been seeing.


5

It's impossible to say nothing's wrong with you. I'm not a doctor. If you have medical concerns, see a doctor. But that aside, I would say it is normal to be out of breath after a hard set of any compound lift. Heavy squats (for 5 reps) almost always leave me feeling somewhere between out of breath and about to pass out. There are things that can make ...


5

Your family's concern is misplaced. Deadlifting 80kg is perfectly reasonable, as is deadlifting 100kg, 120kg, or 160kg. What's dangerous with lifting weights isn't the amount lifted, but whether you're advancing carefully with additional weight, being judicious with one-rep-max attempts, warming up sufficiently, managing minor injuries, and acting ...


5

I'm no expert, but I trained oly lifts for a while. My best power clean was 265lbs at 6'1", 190lbs. I can give you anecdotes and tips, for what they're worth. It takes quite a while to start getting comfortable with the clean. It took at least some months for me, possibly 3 or 4 before I started trying to progressively overload. I didn't want to go ...


5

Jean-Patrick Millette on Firstpull.net calls this an example of individualization of technique: Elite lifters do have what we might consider kinks or a special routine/behavior towards the lifts. To us, they could be detrimental, but to these lifters these behaviors an integral part of their technique. There is something about lifting very heavy weights ...


5

The medical community and the public in general seems to regard strength training as a general voodoo practice that will "hurt you". Fortunately, this has been getting debunked soundly for over a decade now. Despite earlier concerns regarding the safety and efficacy of youth strength training, current public health objectives now aim to increase the ...


5

Is my 5x8 adaptation a good or bad idea? I don't think it is a good idea. The 5x5 format is for a purpose, to do heavy lifts for many sets, to add strength. Increasing reps per set will lead to more work yes, but you will lift less on the next sets, leading to a more endurance focused workout. What difference will 5x8 have on my ...


5

If physique is your primary goal, then your changes are not bad. However, it does require some adjustments to how you approach progression. First and foremost, volume is the #1 determiner of how much muscle you put on (citation). There are a wide variety of ways to increase volume. One strategy is to maintain the same weight while you increase volume: ...


4

@muffin, the responses from Dan Andrews and backinshapebuddy are the most important things to continue. From personal experience, the signs of kidney damage really are that subtle that you'll think you are healthy until your kidneys have finally had enough. Also, the foods you eat most likely have more than adequate protein. I was active, ate relatively ...


4

My answer would be that you do not give sufficient information on your diet to tell what will happen to your body either good or bad. Here is why: I suspect that by controlling your calorie intake and exercising you want to achieve good figure and/or stay fit and healthy which is great. Sure your body needs a daily source of energy which is provided by ...


4

You are doing a *&$%@-ton of exercise and barely eating anything. Where's the protein? Where's the rest and recovery to let your body change in response to the many stimuli that you're giving it? But more importantly, be aware: you can't focus on scale weight while you're doing strength work. Muscle weighs more than fat. You seem to be throwing ...


4

First, understand that stress in any form depresses your immune system. Lifting weights is a training stress, and in particular deadlifts can really push you over the edge. The goal is that when the stress is lifted and you recover you are at a stronger position. I have no idea what your current stats are with the squat, bench, deadlift, overhead press, ...


4

As a former competitive bodybuilder, I can tell you that there is no one recipe for gaining mass. My "pros" and "cons" for a routine would not be the same for you. That's because everyone is an individual. It's all about forcing your muscles to overcome their desire to adapt to workload. One sure way to help that is to change up your training routine as ...


4

I prefer assisted pistol squats using both ends of a doorknob (facing the door end-on) or rings. I've also used cubicle walls (again, facing them end-on), for what it's worth. Lean on the rings or backwards away from the doorknob for support, and gradually try to use less assistance. Heeled shoes make pistols a lot easier for most people, due to ankle ...


4

First, let me say that your program seems reasonable enough. It's pretty common to do cardio on off days, with many people doing a similar program as you. There are some things you might want to consider, though: Physical exhaustion: Weight training at a high intensity can exhaust your body to a degree where cardio becomes harmful. This is especially true ...


4

Dumbbells are an excellent choice for bench and overhead pressing. For deadlifts they're kind of not great, because it gets awkward as soon as it gets heavy. I'd do lots of Romanian dumbbell deadlifts, or dumbbell power cleans, instead. For squats, I'd do lunges with dumbbells before I'd do the Smith machine. That his is just not right.



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