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20

Supplements Muscle Core X won't do any good. I don't know what's in it, and it doesn't matter. It could be anabolic steroids mixed with cocaine and it wouldn't make much of a difference for you, because what you need cannot be distilled into a powder. For someone just starting to work out, no supplement will do much good. Powders and shakes are ...


11

Everything always depends on your goals. The best exercises are the ones that help you accomplish your goals. If you are a power lifter, your goals are to get the biggest squat, deadlift, and bench press you can. Obviously, it helps to do those exercises to make them stronger. It does also happen that they are very good exercises for General Physical ...


11

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 ...


10

Make sure your forearm is not stacked on top of your humerus. It should be off to the side. You can do this stretch to help improve your flexibility for the catch position. What is most important is elbows up, not the finger position in the catch. If you lack flexibility, there are alternative catching grips you can use:


9

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 ...


7

Chin-ups Chin-ups pull-ups pull-ups pull-ups chin-ups pull-ups, chin-ups chin-ups. Chin-ups or pull-ups, as well as chin-ups, or chin-ups and pull-ups, alternating between chin-ups and pull-ups on different days, chin-ups chin-ups chin-ups, pull-ups chin-ups, chins, pulls, chinning and pulling. Specifically, chin-ups and pull-ups. Chin-up negatives, ...


7

I also have my weight room in the garage. Despite how cold it is outside, the garage doesn't reach the same extremes as the outdoor temperatures--but it is still cold. The biggest issue is the steel bar and weights which never quite seem to warm up. That said, there are some things you can do to deal with the cold: Bring your bar(s) indoors after you ...


6

That's pretty normal. Everyone tends to favor one side or the other -- usually your dominant side will be stronger. One side may always be slightly more toned than the other, but you can make the difference much less noticeable by doing alternating unilateral movements such as weighted lunges, step ups, pistols, split squats, etc.


6

There are two types of free gyms: Your home gym. Buy weights for cheap on ebay/craigslist. Use the park for pull ups, working out, running, etc. Use chairs for doing dips / decline push ups. Use heavy items like bags of flour for goblet squats. Be creative. School/work/affiliation gym. If you are in high school or college, there is a good chance that you ...


6

No. I was a manager/trainer at a couple of Gold's gyms. Our insurance company wouldn't allow these on the floor. They are actually good to hold very moderate weight for several different lifts. The problem is they can take little to no horizontal force and when the squat racks get full people would spill to these. And to make matters worse it is hard ...


5

The key to lifting injury free is to keep the intensity manageable and the form correct. The big 4 lifts: squat, bench, deadlift, and overhead press are excellent staples that give you a lot of benefit for the work you do. However, if you are starting out you may want to work up to them. The posterior chain is important, and one of the first things we ...


5

During my studies I participated in an experiment where we had to maintain squats off varying degrees on and off a vibrating platform. They compared our heart rate and oxygen uptake, to see if it had any effect. I believe the idea was that when you're in a deep squat, the blood flow in your legs gets occluded due to the pressure of the tensed muscles on ...


5

Ok, the last line of your post now makes it clear. The type of measurement that they are doing is called bioelectric impedance analysis (BIA). These have an error rate of anywhere from plus or minus 5% on up depending on the quality of the unit being used. BIA can also run high or low depending on factors such as skin sweat, level of hydration, timing of ...


5

This program looks like a lot of exercises with not a lot of weight. Even if your goal is getting big purdy muscles, I'd reduce the number of exercises and focus on getting better at a wider variety of movements. Stick to one kind of curls per workout--you're not big or strong enough to need more than one. After removing a bunch of exercises, I'd put more ...


5

You must do legs in your workout. Think of your body as a growing tree. Have you ever seen a tree with a skinny trunk and huge branches? As your legs get stronger and you strengthen your core the rest of your body will fall in place - you have an upper body workout (that is probably not optimal but I don't know enough about you to recommend something ...


5

There certainly is a common error people seem to be making based on what I have read in this article: Improper sequencing. Front squats are deceiving because while it's a primarily knee-dominant movement pattern, you still want to initiate the movement from the hips first and push your butt back before breaking from the knees. It's an almost ...


5

Have a look at the book "Convict Conditioning" by Paul Wade. I gave more information about that book and some free internet resources related, in this answer. The author teaches how to build strength with a pullup bar, departing from a very easy version of the exercises he calls "the rehabilitation steps" and building up gradually up to pullups and pushups ...


5

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 ...


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. ...


4

One of the good uses that I'm aware of for vibrating platforms is during rehabilitation. I had an Achilles tendon surgically repaired last year, and extended time with absolutely no calf activity left it atrophied. During rehabilitation (for my injury and other lower limb injuries), the plate was used to stand on and do various bodyweight exercises (With ...


4

All you have is a list of exercises without any description as to training splits: how often you train and what you focus on each day. Additionally, in all that work you only have one lower body exercise that is questionable on its mass building capabilities. I recommend you split the work up into 3-4 training days per week, and try to keep the work so ...


4

BackInShapeBuddy has given you some great tips. Here is my advice in addition to scientific evidence to prevent recurrent muscle strains: You will need to start performing dynamic warm-up. In addition, I strongly recommend you to perform 2 sets of 10 reps of burpee push-ups before any chest exercises from now on. You will also need to start training ...


4

In some cases, strains come from muscle imbalances or weakness, and in other case they can be related to technique. In either case, when you do strain a muscle the following protocol works well: Rest. When it is no longer causing a lot of pain, you can start on the rehab. Compression and light work. It's better to do a lot of volume with low weight to ...


4

I got the opposite effect: barefoot running is awesome and I prefer it, but it builds up my calves and can temporarily make them quite tight. Squats require a mobile calf and ankle. It may help with ankle stability and I wouldn't avoid barefoot running for this reason, but I don't think it helps with my squats.


4

Yes. Muscle growth requires progressive overload, among other things. Maximum hypertrophy occurs in the 10-20 rep range, and to continue growth it is important to ensure that exercises in the range remain difficult - which generally means adding weight as exercise becomes less stressful. Once you can easily do 20+ reps with your weights (which won't take ...


4

When switching to power cleans and/or front squats for the first time you will start to notice that many areas of your body are not very flexible. This will adjust over time, however I would recommend that you do supplementary stretching. I am a big fan of Glenn Pendlay's videos when it comes to Olympic lifting, and this one is most appropriate for you.


4

The cheapest piece of exercise equipment for grip strength is one of those binder clips: They come in difference sizes, so start small and work your way up. Pinch it open between your pinky and your thumb. This tip comes from Mr. Ed Coan himself. When your grip breaks, it's always the pinky side first. If you get that side stronger the grip will be ...


4

It is you who can determine the amount of weight that you can safely lift. Key point in weight-loss by doing weight lifting excercises is to do many repeats for each of your moves. For example if you want to make dumbbell fly excercise for chest muscles, take small and not heavy dumbbells and do minimum of 15 repeats. If you don't feel tired during the ...


4

Starting off, I am in no way an expert and I will merely give my opinion as I have completed similar activities. Starting off, you have to realize that there is either burning fat or gaining muscle, and it's very hard to do both at the same time without the use of something synthetic. The main reasoning for this is because if you want to gain muscular size ...


4

To answer your question I will share some personal experience. There was a period of my life when I did boxing in a gym with no heating. The temperature was approximately -5 Fahrenheit outside and not much warmer inside(since there was never heating inside you can imagine how that felt). At the same time I was doing gymnastics in a gym with barely any ...



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