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13

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 ...


12

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 ...


12

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 ...


9

As noted above in the comments, there are two main reasons why this may be happening. Adrenaline creates a perception of time dilation Adrenaline can create a "bullet time" effect where time seems to move more slowly as your body routes blood to your brain. It's an evolutionary adaptation much like the fight-or-flight response to help you deal with a ...


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

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, ...


8

1) Will pilates kill my gains? Because I have heard that in your rest days, you have to sit still. Otherwise, you will kill your gains. Generally on your rest days you want active rest. As such, pilates will be great. 2) Is Pilates + Weight Training a good idea? My way of thinking behind this combination is the following: I need to better my ...


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 ...


7

Main difference is how deep you go. Stiff Leg Deadlift you allow your back to round a bit at the bottom, might even stand on a platform to really emphasize this. Romanian Deadlift is more of a hamstring exercise where you're emphasis is keeping your back straight and forcing your butt backwards. Ideally SLDL is completely straight though not locked out - ...


6

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 ...


6

There have been documented tests that show steroid use without weight training will still increase your muscle mass just as someone who workouts and doesn't use steroids. However, if you're thinking you can get huge and jacked by just taking steroids alone you're sadly mistaken. The P values shown are for the comparison between the change indicated ...


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 ...


6

Sports tape to the rescue! My gym used to have the same problem, to the point where some people actually started bleeding. Calluses don't really go away if you work out a lot, and so the injuries inside the hand compounded between exercises like deadlifts, pullups and EZ-curls. The staff at the gym eventually started taping the bars every day because of ...


6

8 pounds is not heavy enough I doubt that you're so weak that 8 or 10 pounds is a challenge. How much does your purse, backpack, or briefcase weigh? Have you carried a 20 pound baby recently, or picked up a 40 pound child? You need to use heavier weights for them to be useful for you. Don't believe me? Pick up a twenty-five-pound dumbbell and try to squat ...


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

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 ...


5

If the bar is slipping from your grip that's generally a sign that you need to grip the bar better. That could mean gripping tighter, which is always helpful, but it could also mean using chalk or, if the weight is heavy enough to justify it, a hook grip.


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: ...


5

If you haven't gotten a squat rack, back squats will be hard. Front squats are more doable, but still require cleaning the weight to your shoulders and will use less weight. However, in this case lower weight front squats will be much better for you than smith machine squats. Especially at this early stage. Front squats force you to have a more upright ...


5

Lower back soreness can be indicative of bad form or it can be indicative of heavy barbell squats. It's impossible to tell which from just the information that it makes you sore. This is because heavy squats are not a leg exercise: they are a legs, butt, lower back, and upper back exercise. The lower back is generally the point of failure in maximally ...


5

"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 ...


5

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 ...


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 ...


5

I'm going to stop you in two places. First, this line: I want to take a week or more off work, to weightlift everyday, and increase my lifts as much as I can. At maximum, and this is if you're on a great program, you'll gain 4%, tops. If you're an intermediate lifter (which I'm guessing your not just yet), you'll gain maybe 3%, tops. I squat in ...



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