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2

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 ...


0

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.


2

It's an inverse pyramid strength-training workout. Although this seems to be fairly low reps, it's used to encourage muscles to build volume. I wouldn't suggest hitting these kinds of reps though. Injuries are rampant when you load up on these weights. A more appropriate strength and volume building routine would be 10-8-6 or even 8-6-4 reps, each with ...


2

After emailing bodybuilding.com, this was their answer: When you are conducting 5 sets of 3,2,1 you will do a rep range of 3, add weigh do a rep range of 2, add weight and then do a rep range of 1. The low reps and high weight will help with muscle building. You should be very fatigued by the time you hit one rep.


1

There are a bunch of sound scientific studies on that question (Hans et al. 2000 / Rhea et al. 2002 / Bors et al. 2001 / Wolfe et al. 2004) essentially suggesting that performing more than 2~3 sets offers little additional progress. I took those references from this nice summary in EXRX with many scholar references and many more details. Remark: Perhaps ...


0

I don’t know of any scientific studies to prove out a specific range of sets or reps that induce hypertrophy. Although your background info stated a generally accepted consensus for training, we are all individuals, and, we all react to training stress differently. Changing the sets and reps is definitely a good idea, if for nothing else, to avoid a ...


0

This answer will be quite speculative. There are basically two types of muscle fiber, slow twitch and fast twitch, where the latter are more powerful but more sensitive to fatigue. I guess if you're lifting a large part of your one rep max, you won't be able to lift the weight anymore when your fast twitch fibers are fatigued enough, i.e. whenever you are ...


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: ...


3

5x8 changes the program drastically. It will be harder to add weight regularly, and the stimulus will tend more towards endurance and hypertrophy than strength. I'm not sure that's a good idea but you're free to see how it goes. I would say that you're dramatically changing the character of the program by doing that while also adding so many assistance ...


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 ...


3

Strength programs like 3x5, 5x5, or other low-to-mid-rep heavy lifting programs are well suited to maintaining the same weight while doing body recomposition. Just don't eat a tremendous amount. The other option, which I like quite a bit, is to eat as much as possible of high-quality foods (meat, veggies, fish, eggs, dairy) while maintaining a high ...


1

Lifting for optimal weight/muscle gain is not optimal for burning calories or building endurance. If your goal is to burn more calories, run. Running can burn up to 1000 kcal/hour at best, you'll never reach those kinds of numbers weight lifting, even considering that weight lifting increases your metabolism for a long time. It should also be noted that ...


0

Lifting heavy weights is classed as an anaerobic exercise, so yes it does have similar benefits to your metabolism. I think that weight lifting is never mentioned as HIIT method is because it's not really considered to be cardio, it's usually labeled separately in a different category. However, if you've ever lifted heavy on a compound movement with ...


0

Seriously depends on what your looking to do. I personally been lifting for over twenty six years, from my research and what works for me, everyone's body is different. Medium and light weight is safe to use full motion and softly lock out, heavier weight is a big no no. I prefer lifting just short of lock out on medium to heavy days. If I am benching I ...


0

The answer is in your diet, your calories, and your workout. Your diet is low carb and high in protein/fat. There is nothing wrong with this. However you are depleting the glycogen levels in your muscles. Imagine that you lost a ton of weight and have been working out. You go out for a night of drinking, pasta, and fried food. You wake up the next ...


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 ...


2

First, as others have said, 1 month is too soon to start seeing any drastic results. I would suspect that your apparent "weight gain" is just water retention and early adaptation to a different exercise load than you are used to with cardio. Also, I would encourage you to keep a highly detailed food log for 3 days to a week. And by detailed, I mean where ...


0

Get a measuring tape and measure yourself. This is your base line. Repeat every 15 days and not everyday. Keep an excel spreadsheet. If the total calorie intake is less than the calorie burnt, you will begin to see results. So add up all the calories that you eat. If you do moderate activity per day, then to maintain weight you would need about 2000 ...


0

Diet looks good quality wise, wether you should drink the protein shake as a supplement or as a meal really depends on how it fits into your intake goal for the day. If you aim to lose weight you might consider using it as replacement. People who want to bulk up usually add it as an extra calorie/protein source. A month isn't enough to tell wether you're ...


0

One month is too short to expect any results. The quick increase in load you can bear now from week to week is merely a neurological adaptation, not the result of becoming denser or stronger muscles. Moreover, if you notice that your body weight or your waist have increased (forget about the mirror but rather take numerical measures), it most probably is ...


1

I would check out kelly starretts stuff on youtube (mwod). He is a technique and mobility guru. It is possible for everyone(normal situation) to back squat without problems when you acquire the necessary mobility.


0

Well, I have been lifting for 1 year this week. I started that workout routine and I am loving it. For chest and back, I combine both muscles in super sets. Watch the youtube video of Lazar Angelov's chest and back routine. Thats the one I am doing for triceps and biceps. Watch how Arnold does it. I like the old school kind of routine. If you are cutting, my ...


0

I have trained alone throughout my four years of training, and have twice got in trouble while doing benchpress, which led me to rethink the way I benchpress.Since benchpress is a compound movement, its not always necessary that the pectoral muscle will give up first, at times its the shoulder or triceps that start giving up and making one to stop short of ...


0

As far as I know, they are used to get the gloves off since that's pretty hard otherwise, at least that's what I used them for when I did use gloves. As others have said, ditch the gloves, they don't help with grip strength, since they effectively increase the diameter of anything you're going to grab, larger diameter - harder to grip. They also don't ...


1

Go with a program like Starting Strength or Strong Lifts 5x5. They are hybrids of Bill Starr's 5x5 which is a training program for football players and promotes overall strength and athleticism. In fact, you would be a good candidate for switching to the Bill Starr version later on (after maybe a year of the Starting Strength or Strong Lifts program), ...


0

Given the amount of work you do already, adding weight training may put you over the limit of what your body can recover from to build itself stronger, so I would be cautious, but give it a try and see what results you get. Twice a week, go for heavy, muscle building exercises, 4 sets of 7 reps to aim for strength and volume. Aim for ~6 different exercises ...


-1

Maybe calisthenics is something for you. When i was younger i trained 1-1.30 hours every day in the gym and then had a hour of handball afterwards. It can be exhausting at start, but your body will get used to the high intensity. To build muscle, as a beginner, just try to find a good program that has a routine for each body part. As you advance, you can ...


0

If you've experienced toothache during lifting, I'm inclined to believe there is an underlying problem. Many lifters to indeed clench their jaw during particularly heavy lifts, and this might be interpreted as toothache. Certain heavy lifts like deadlifts and pullups put strain on muscles in the neck/jaw area, which in some cases could affect muscles and ...


-1

Heavy lifting does not cause toothache. Unless you are pulling the weights up with your teeth, then it might. It is very, very unlikely that you will press your teeth together so hard during a lift, that you will damage them. It just will not happen. Don't worry, your teeth are safe.



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