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4

I had a lot of success doing bodyweight training for the couple of years that I was more-or-less forced to, living in a developing nation with no real gym options. If you go the bodyweight route, I'd recommend these strategies: Realize that "some pushups and pullups" isn't going to cut it. Just like most people in a gym have no idea what they're doing, ...


4

Knuckle pushups, bodyweight squats, and sit-ups, as a program, would mostly increase muscular endurance and cardio. A 3x5 program like Rippetoe's Starting Strength would actually increase your strength and power. Muscular endurance is great for fighting, but A) you're probably already doing those exercises in class and B) if you're stronger you have better ...


1

I would reccomend upping the deadlift weight and only doing 3-8 reps max. Deadlifts seem to help when they're heavier. Most people are gonna feel pretty out of breath when they do any compound movement for that kind of rep range.


1

You need to strengthen your grip. Eventually when getting near 1RM (usually around 3RM) most people will need to flip to a "mixed grip", where one grip is overhand and the other is underhand. But it's a bad way to train and studies show that it doesn't develop you symmetrically (can't find the study at the moment). Pullups, chin ups, farmer's walks, and ...


2

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.


2

The weight you're gaining and losing is water weight. Water binds to glucose and salt, amongst other things in your diet. It's simply not possible to remove 5lbs of fat, muscle, or bone from someone (without a knife) in 1-2 days. If you want to gain muscle and be fit, you should look into an effective strength training program like Starting Strength and ...


2

I've had this before and although I'm a little cautious to throw the overtraining flag, research suggests there is correlation if not causation: These individuals became acutely overtrained as indicated by significant reductions in running performance from day 1 to day 11. The overtrained state was accompanied by severe fatigue, immune system ...


2

I can only speak from experience as someone else that usually works out a few hours before going to sleep. I often have the same problem, particularly after cardio due to the elevated heartrate, but sometimes after weightlifting too. The best thing you can do for yourself is to establish a night-routine that will help relax your body between a workout and ...


0

I am just going to straight up copy the pertinant information from examine.com's site on Creatine which has links to hundres of studies and breaks down exactly the benefits of creatine. But the answer is: Creatine is safe, but just buy the cheapest form you can find. Any thoughts on creatine supplementation (quick release capsules 4,000 mg) for ...


2

3-5 grams of creatine per day (1 of your pills) is generally considered a safe amount. There has been evidence of liver/kidney damage as a result of taking too much Creatine, but seems to only be the case with people who already have kidney/liver problems. Studies have shown that as much as 20 grams of creatine per day is safe. The only real downside is ...


3

You're supposed to breath a bit heavy after deadlifting. 65 pounds is a bit light for this to happen, but it's fine. (Maybe you're holding your breath?) Lifting is hard work. If you're not breathing hard with a pounding heart and maybe some sweat after a long deadlift set, something is wrong.


5

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 ...


0

Deadlifting and Lunges are good go-tos for glute-development You can also look if your gym has a Roman Chair available: http://en.wikipedia.org/wiki/Roman_chair


0

To strengthen your grip for pull-ups, I'd keep it simple. Hang from a bar for as long as you can or a minute, whichever comes first. Repeat for up to 4 sets. This will improve your pull-ups no end. As for your wrist, take it easy and if it gets worse go see a specialist. I've trained a number of people who have had wrist pain when they first start ...


0

I teach my students using a mixture of wall pistol squats and partner assisted pistol squats. With wall pistols, simply squat down onto a low object such as a wall, once you can do 5x5, go a little lower. Partner assisted you simply hold your partners hand, and then use them to assist pulling yourself up, try to use as little assistance as you require. On ...


7

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 ...


0

Instead of decreasing the weight, increase it and your rep range will decrease automatically. Vary your workout to choke your muscle each week like (you switch between A and B) biceps workout A : - barbell curl - isolation ez-bar curl - seated alternated curl biceps workout B : - low pulley curl - isolation dumbell curl - seated inclinate curl I ...



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