New answers tagged weightlifting
2
The answer to your question lies in how you feel. If you feel run down, unmotivated, and you have to drag yourself to train, you are probably doing a bit much. It's natural not to be 100% when you are cutting fat, but when motivation suffers it's a symptom of over-training. The lifting portion of the program looks pretty decent, and there are a couple ...
0
Two minutes is fine. More rest means you'll improve your muscular endurance and recovery time less, however your strength will improve more.
People training for strength should take 3 to 5 minute breaks, or even more in some circumstances. People training for fitness, hypertrophy, or endurance might want to work shorter rests--2 minutes, 1 minute, or even ...
2
If you currently have a one-set max of 12 good-form full-range-of-motion pull-ups, then doing three sets of four isn't going to do much to move that max count. Nor will even a large number of sets of 3 throughout the day. You need to do high-rep sets to improve your high-rep set performance.
In my experience, once I am doing a dozen pull-ups, greasing the ...
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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 ...
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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 ...
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Medical Clearance:
I'm assuming that your surgeon has given you the ok for weight training. Given that you have had back surgery and have previously injured yourself using weights, you may want to check with your physical therapist for an evaluation of any muscle weaknesses or limitations of motion that you may have so that you can address these before ...
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It's not mandatory to use the same weight for every exercise in the circuit, especially since some exercises may not require weight at all, and some may require more weight than can be performed with other exercises. The main thing to keep in mind with circuits is to keep moving. Try to pick weight that will allow you to complete your circuit the first time ...
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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 ...
3
Basic Beginner Lifting
If I were new to weight training and doing yoga (or almost anything) four times a week, I'd either:
A) Reduce the yoga (or sport, or hiking, or whatever) to three times a week and weight train twice a week for a while, focusing on achieving a basic standard of strength (see footnote)
B) Keep doing yoga four times a week and strength ...
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There are tons of exercises that you can try with just a pair of dumbbells. However, if your goal is for strength training, then you must follow the progressive overload principle, paying close attention to the rep ranges (3-8).
With this being said, depending on the max weight that you have (I believe they go up to 90 lbs), you can try these exercises:
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