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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 ...


11

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 sorry, but the selected answer for this question is terribly ill-informed. It doesn't even answer the OP's question of which muscles are actually utilized for each of these activities. Common myth #1: The pushup is merely an exercise for muscular endurance. Common myth #2: The bench press is far superior to the pushup for building muscle, mainly due to ...


10

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.


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 ...


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

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 ...


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

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 ...


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.


6

5RM = 5 rep max. So, the heaviest weight that you can do 5 times, without re-racking the weight. If you could have done it 6 times, then it wasn't your 5RM. There are several calculators online that can estimate given your 1RM.


6

You can try Smolov method for squating How Smolov Works The Russian Smolov Squat routine is split into 3 phases for a total of 13 weeks. As always, start with a weight you're 100% sure you can Squat instead of starting too heavy and hitting plateaus. The 4 Smolov cycles. Weeks 1-2 - introduction cycle to prepare your legs. Week 1 you Squat 3 day in a row ...


6

The time of day that is most beneficial to lift weights is the time of day you can do it consistently. There's a few things that you need to know about circadian rhythms: The effects of hormonal cycles during waking hours are minimal They adapt to your pattern of life If you can more consistently train in the afternoon, your body will adjust to make it ...


5

Right now, today, I could back squat 100kg for five. But if I were starting a per-workout linear progression like StrongLifts, it would be a terrible idea to start with 100kg. Even 90kg would be ill-advised. I don't want to start lifting at my 5RM or even a high percentage of it. I want to leave some space as a buffer so that I can continue to add weight. ...


5

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 ...


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 ...


4

When combining diet and weight loss, it's important to decide how you are going to measure progress. Your reasoning is correct. The scale will move more slowly when you are getting stronger while losing weight. You may even lose fat and gain weight! There are some obvious qualifiers for that statement: This all depends on your starting point. People ...


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

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

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

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

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.


4

The reason why people recommend that you do not workout the same muscle group 2 days in a row is to lower the risk of you damaging your muscles whilst they are rebuilding and strengthening from your training. Having said this... this is a recommendation not a rule. Therefore, workouts such as your Smolov squat program are perfectly okay to attempt baring ...


4

The number one defense against body fat is controlling your diet. Everything else supplements a proper diet. Most recommendations on diet are fundamentally the same, and the differences are often overstated. One thing is true: you can't out-exercise a bad diet. Always start with how much you eat, and then the types of things you eat. There are several ...


4

Knuckle pushups, bodyweight squats, and sit-ups, as a program, would mostly increase muscular endurance and cardio. A 3x5 program like Rippetoe's Starting Strength would actually increase your strength and power. Muscular endurance is great for fighting, but A) you're probably already doing those exercises in class and B) if you're stronger you have better ...


4

I had a lot of success doing bodyweight training for the couple of years that I was more-or-less forced to, living in a developing nation with no real gym options. If you go the bodyweight route, I'd recommend these strategies: Realize that "some pushups and pullups" isn't going to cut it. Just like most people in a gym have no idea what they're doing, ...


4

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 ...



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