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It's not easily definable or quantifiable. If you do an exercise with any significant level of intensity, say lifting weights, you're not only burning calories during the activity, but also during the rest intervals between sets, and for several hours afterwards. This also varies significantly from person to person. An elite athlete extremely used to a ...


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The straps between the fingers are for some extra safety reasons and comfortable weight lifting workout. It makes your workout easy to use too. You can find some further details and different types of weight lifting gloves with straps that are suitable for your weight lifting workout.


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I also emailed them with same question.answer they gave me is do 3 reps pause.do two reps pause.do one rep and that is one set.do five sets of like that


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I have been on steroids for a month now. I go to the gym 2 days a week for a few hours. It's the only time I have as I work long hours. I have been seeing a real change. I am in the Engineering side of work and work seems to exercise my muscles daily. I don't think the steroids would work just sitting being lazy. It's not that simple. If it was, I ...


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The loading on a smith machine is completely different from a barbell squat. The barbell squat provided one has excellent technique is most definitely superior to a smith machine squat for several reasons. The smith machine prevents the stabilisers (especially the core) to engage thus resulting in a lower muscle recruitment than a barbell squat. This is ...


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Thanks everyone for all your responses, much appreciated. Will continue working it and bring it back to level strength :) Cheers J


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You say you have been doing your squats on a Smith Machine and are, rightfully, looking toward the free-weights as a better way to keep good form. The question then asks whether to stick with Smith Machine or "just" do your best with free-weights. My answer is: BOTH My personal approach in a very similar situation is that I do all but my very heaviest set ...


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Short answer: You should be overloaded at the end of each SET. For most lifters, you'll want to be near or at the point of failure at the end of each set. That's generally how you stimulate muscles to get stronger/bigger/more enduring. That said, there's certainly specialty training protocols that differ from this, injury recovery, or if a set is a ...


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The point of barbell squats is to exercise your body through all the form that the Smith machine takes away from you. Yes, you will go back to 20kg at first. Yes, you need to stay there, not until your quads are ready for more, but until the rest of your body, including your core for stability, arms, hands, and overall sense of balance, are ready to work ...


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While trying not to get too confusing here. The ultimate goal of ANY weight training session is to push the body to perform. By performing I mean struggle. If you're not struggling by the end of your set, you're probably only building muscular endurance and not strength. This is not necessarily a bad thing but it depends on your goals. Another factor worth ...


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In your situation, the solution is simple: Dismantle the Smith machine Look for another gym, three sets of five every workout In the meantime, hoist the weight to your shoulders with a straight-backed power clean: ...and then front squat the barbell for five reps. When you're done, lower the bar to the ground as carefully as possible. This way you can ...


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In my case my dominant side was weaker than the other side. I do not know if was the right approach but I used to stop at 2 reps lower than my limit of the weaker side. For example my left hand was stronger than my right(though I am right handed). For a single bicep curl, I used to do 8 reps with my left(even if I could do 12), and do 10 with my right(which ...


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Smith-machine in any way is not superior to barbell squat. You have alternatives though. Front Squats Zercher Squats Hack Squats Goblet Squats


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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 ...


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Sure you can, but it's going to take time. One of the major things I've noticed is my dominant arm is stronger than my non-dominant. In this case I happen to be a lefty...sinister, I know... Anyway, what I found worked for me is to start all my single arm movements with my weaker arm, and finish with it. Basically forcing my weaker arm to rep 1-2 more reps ...


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You can't always do both high intensity and high volume for the same reason that you can't always work on getting better at everything: your body can only recover from so much. It's possible to combine the two, but you should be careful. There are programs that combine intensity and volume in the same session, notably 5/3/1 Boring But Big's programming of ...


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I've seen it stated before that strength training is primarily training your brain to more effectively control your muscles. If this is true, it stands to reason that doing high rep sets after your low rep sets shouldn't be a problem. (How could doing more sets undo/negate neuronal adaptations?) If anything, it may be useful to get that extra practice on ...


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The right way to combine them is through training cycles. A 12 week strength cycle (texas, mad cow, etc) then maybe a deload week, then something on the volume side like German volume training. Those all have data in the form of results to support them. When you start mixing and matching based on your own theories you can be assured it won't be as effective ...


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According to rdlfitness.com, you should not tilt your pelvis. Tilting the pelvis forward risks hyperextending the spine if the hips come off the bench. Tilting the pelvis backwards shortens the hamstrings at the hip, so when you flex the knee as well you can put the hamstrings into an overshortened position of active insufficiency. If you do lying leg curls, ...


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I cannot know your motivation for finding research papers on this topic, but personally I do not find papers on these matters very informative or trusty. Simply because you cannot create a really objective control group. I am sure you can find some papers about linear progression, because it is the basis of all strength. It is generally known, that if ...


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it seems normal, but as you stated you are doing this for couple months I am asuming you were using lower weights before. To soothe your problem try doing some breath exercise which will increase your capacity to breath more calmly in these situations. Plus also, please don't over lift or over rep anything if you feel that you really feeling breathless try ...


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If you know your diets good then you should be fine. Running out of breath on deadlifts are normal. I powerlift and after a warm up set on my Deadlift I breath heavier an heart rate increases. Then after a max set my heart rate is beating out of my chest and I'm breathing very heavy. And I'm in light weight class so I do some cardio to keep of some extra ...


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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 ...


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It really depends on where you are weakest on those lifts. However, there are a few options that I've found very useful. OHP Assistance: More OHP. You can use dumbbells or barbells. Z Press. Sit on the floor with legs straight out and press from a rack. Works the shoulders and core more. Incline Press. Dumbbells or barbells here as well. Stick to ...


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If I were deadlifting and overhead pressing as my main exercises, the first things I'd look to for assistance would be pull-ups, dips, or power cleans. The pull-ups help the upper back for OHP, the dips help the triceps and shoulders for OHP, and the power cleans train speed and explosiveness for the deadlift.



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