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I think the strength standard for RDL should be near the DL. As you can already lift 130kg in DL : after warming up, start with 60kg in total to see how you feel (or take 60% of your DL 5RM). Depending on your program, you should not necessarily do both exercises on the same day. First of all, you start standing up (take the bar from a rack). Feet should be ...


4

Will I maintain my sets x reps? If you achieve AxB sets x reps on an exercise and keep at the same reps and weight but do it every week you will get good at doing that exercise. It will become easier and your body will adapt. You won't gain any significant muscle but you will most likely maintain your current physique (based on your regime). How can I ...


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When you look at building more lean muscle mass you must remember the fundamental rules of hypertrophy, which I feel is sometimes forgotten among everything else going on within your training program. There are 3 really key fundamentals which all go towards building muscle: Increased Tension To illicit a hypertrophic response you need to stimulate the ...


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I solved this by asking a partner (or just a random person) to press down on the dumbbells during the lifting or the negative phase. This burns so good, plus I made new gym friends.


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To insinuate that after such a short time doing weights with very minor resistance that your are now "big" could be construed as insulting to people who would hack off a limb to put a inch on our arms/legs/chest/back within that timeframe. As correctly pointed out, you have a "pump". This happens in a major way during exercise and lasts afterwards to some ...


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Your muscles haven't gotten any bigger, they are slightly swollen (or "pumped") after your workout, because of inflammation. This is a standard response of your body to this new challenge you are throwing at it. If you keep training, at some point this effect will last only few hours after working out, if at all. Because your body would have adapted and ...


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6'4 and 180 lbs sounds VERY lean (so you probably just need to eat more to be honest, more complex carbs to be concise). Assuming it's not an injury since you didn't describe pain, the most likely cause of this is that your ATP or glycogen levels are low. If you are depleted in glycogen, your first set will always be more or less regular, and then you will ...


3

For anyone actually wanting to do that workout None of these answers are correct when applied to the workout linked above. The bodybuilding.com email response is also wrong when applied to this workout, I assume they have given a generic answer on what 5 x 3,2,1 means but it has nothing to do with the workout linked. The workout calls for five sets of 3,2,...


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You've mentioned both strength and LBM development, and these aren't all that related as you might think. An untrained individual will have greater muscle growth simply due to the fact that they are untrained. As in, their body has never been introduced to this external stress and stimulus caused by weight training and as a result, it adapts to these new ...


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The main purpose of your arms during the back squats is to keep the bar "locked" in place, and to promote a tight upper body in order to minimize energy leaks in the kinetic chain. Think of a car, if one of its tires are flat (leaking air) then it won't perform to its best. Similarly, if your upper torso is not tight, you will leak energy and therefore power,...


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Echoing rrirower, http://stronglifts.com/squat/#Grip Main takeaway is that on a high bar or low bar squat your traps/back sholders will be supporting the weight and your hands are there to keep the weight in place on your back and stop it slipping down. I have a heavy squat and a relatively weaker back and so I found the bar slid down sometimes at around ...


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I’m a firm believer in making sure to remove any unnecessary movements that would otherwise affect my technique/form. I think that’s important to reduce any risk of form break or injury. And, extra movements tend to reduce the impact on the targeted muscles. For example, while doing barbell curls, I don’t bend at the waist and swing the bar up. In my ...



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