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15

First, let's understand that running is a form of conditioning, which can be done either aerobically or anaerobically. There are several ways to condition, and some are compatible with weightlifting and some do work against it. The first point I want to make is that you do have a mistaken supposition: that running will burn muscle. The two articles ...


13

You can get a rough measurement by holding pushup position with your hands on a bathroom scale. I suggest doing this with your arms fully extended and locked to prevent yourself from actively pushing against the scale and skewing the reading. For me, it ended up being about 75% of body weight.


12

First, you'll want to pick a set of exercises to do and learn how to do them with proper form. Then you can start increasing the weight and set a schedule. In general, I would recommend a full-body workout that hits all the muscle groups with a few compound lifts. However, I'll try to craft a workout for you here that fits your stated goal with the ...


12

Lifts in no particular order: Wrist Curls Reverse Wrist Curls Farmer's Walk Wrist Roller Reverse Curls (these interject the outside of the forearm almost as much as the bicep) Other things that help: When running, do so with tennis balls in your hand so you force yourself to grip the entire time. The gain is nominal, but it is another chance to work ...


12

While your abilities are still below lifting 160kg on any given weight, and you are performing the major powerlifting movements (squats, deadlifts, bench press, overhead press) then there isn't a major advantage one over the other. However, there are reasons why you would opt for Olympic plates: Standard bars are roughly 1" diameter, but there is enough ...


11

This article has links to actual studies showing no significant benefit to doing cardio with hand or ankle weights: ...if you are walking at a 3.5 mph pace and burning 5 calories per minute--adding a hand or ankle weight may make it feel harder, but you aren't actually burning more calories. A 2002 study in the Journal of Sports Medicine and Physical ...


11

I've seen gyms with bumper plates and a lifting platform, clearly designed and intended for standard Olympic weightlifting style drops from chest or overhead, next to a sign saying that one should always configure the safety bars so that the bar doesn't hit the ground. This would of course damage the bar, make a tremendous amount more noise, and increase ...


10

2 weeks is not a lot of time to 'train' - based on the need to give your body a rest. Typically you want to plan a 10-12 week cycle of training prior to any event....given this is 'carrying furniture out' and not a major league event I would focus on technique more than anything else since the time needed to build strength or stamina is not available. I ...


10

It's good that you do deadlifts, but the next best size builder are straight up free weight squats. Please do not be overconfident the first time you do free weight squats to full depth. Get used to the movement with an empty bar and the work up to it. I was able to do machine squats at over 400lbs, but when it came to free weight squats I couldn't even ...


9

The primary benefits yoga boasts over weight training and cardio work are: Flexibility of the muscles Mobility of the joints Strength across entire ranges of motion - for instance, the shoulder is taken through its entire ROM during an up-dog/down-dog series Some people find it to be a path for spiritual development. I find that heavy squats can fill that ...


7

Wrist curls do wonders. One exercise is like a preacher curl, but instead of moving your entire forearm, just move your hands at the wrist. Another is just the opposite, with your palms facing down and hand bending up. In reality, though, the forearms are hit by most exercises that hit the biceps and triceps. Even if you don't think you're working them, you ...


7

I don't know the exact cause of cracking joints and as that page indicates professional opinion is also inconclusive, but I've always thought it was the cavitation of the synovial fluid which is again confirmed there. From Johns Hopkins' Orthopedic page: Cracking and popping of joints is usually normal and most of the time is nothing to be concerned ...


7

Due to the fact you are running a bodybuilding program, I assume your goal is to increase size rather than strength. According to the program's Training section, these are the ways to increase overload: Lift a greater amount of weight for an equal number of repetitions Lift the same amount of weight for more repetitions Lift a greater amount of weight for ...


6

From what I've read, the problem isn't the motion as much as the bar position. In short, with the bar behind the neck, it is very easy to injure yourself, and in people who lack the proper shoulder flexibility to cause rotator cuff injuries. The "press" in its general definition of a standing lift with the bar in front of the head is a very safe lift and ...


6

I asked this question on physics.stackexchange.com for you: http://physics.stackexchange.com/questions/9129/what-is-the-force-on-the-arms-in-a-pushup . The answer is 50% of your body weight assuming equal distribution of mass vertically and weightless arms and head. It will be more than 50% when you factor in arm and head weight and your exact vertical mass ...


6

This is a question only you can answer for yourself. Actually, all three of your scenarios are correct. If you train too much you will stop gaining and it will take longer to heal. If you do too much in one session you have a higher risk of injury and you will probably get burnt out. Personally, I do martial arts on Tuesday, Thursday, and Friday and weight ...


6

Squats are probably the most common and are a very effective leg exercise. There are a lot more options that are available to you depending on your weight set and any available equipment. For a good increase in raw leg strength, you can also do Chair Jumps. Get a (solid, stable) chair, and standing 6" away from it, jump up onto it and back down. This ...


6

In the book The Science of Yoga, William Broad discusses this in detail. My summary: for measures of cardiovascular fitness, Yoga is inferior to aerobic exercise. Indeed a small study of Yoga instructors (who do enormous amounts of yoga) found them to be roughly equivalent in measures of cardiovascular health (VO2 Max, etc) to someone who jogs 3-4 hours ...


6

Unless a manufacturer specifies the accuracy that they test their plates with, the weight can be off by a few percentage points from the nominal weight. Of course, if the plates are IWF certified, they go through an independent review process to make sure they are within specification. MuscleDriverUSA has a good reputation for shipping plates at the same ...


6

I found the owners manual. Check out page 36: The [below] chart shows the actual weight you are lifting when the ratios are applied. To find the actual weight you are lifting you would come down from the ratio being used and across from the number of the weight plate you have pinned. The top plate weighs just under 41 pounds, and all the other plates ...


5

For strength, 3 work sets of 5 reps is suggested by Starting Strength. 5x5 is recommended at StrongLifts 5x5. Work sets do not include warm up sets. For warm-up, you can do 3 sets at 25%, 50%, 75% of work weight with about If you are just starting then begin with a small weight to get used to the motion and improve form. At every workout that you ...


5

I teach juggling for fitness and always cringe when people ask about juggling with weighted balls. Yikes! Juggling is a cardio and endurance activity, just like walking or running, and medical experts recommend against using ankle or wrist weights for those activities. It places unnecessary stress on the joints. Juggling with weighted balls would be like ...


5

For programs like Starting Strength or StrongLifts you get a very cut and dry answer of "add 5 lbs per workout for all exercises, and add an additional 5 lbs for deadlifts." However, after taking a quick glance at the "Scott Dorn Muscle Building Program" I would say the answer is anything but simple. In fact, I will say right up front that you shouldn't add ...


5

In general, in order to maximize the quality of your weight training, your body should be as fresh and rested as possible. Therefore, you should either run immediately afterwards, or run on your rest days between your strength training. I've tried running in the morning and weight training in the afternoon, but it didn't work out for me, because I never felt ...


5

In a world with "Don't" signs everywhere, if it's a problem with your gym then there will be a sign up saying not to drop. All my local gyms have the sign, but they are upstairs of other businesses. They also have thick mats in the free weight area but do not have bumper plates. I wouldn't be concerned with death stares from other gym goers if there's no ...


4

Don't forget that your body needs time to recover. A challenging strength training session will require 48 hours rest for the muscles to be fully recovered--and sometimes longer. However, it is possible to mix cardio and weight training. I personally follow this format 3x/week: Weight training first Cardio second Katas third (you have to be able to ...


4

I wouldn't worry about eating right before sleeping. This easy to read article summarizes a study done with groups of people eating at different times of the day to see if it had any effect on fat loss/gain. In addition to this there is also anecdotal evidence gleaned from Muslims fasting during the month of Ramadan (all food is eaten close to sleeping). For ...


4

Let me say this up front: one weight does not work for all your muscle groups. Your legs are far stronger than your arms. Even the act of pressing something away from your body is stronger than just doing curls or triceps extensions. You might find 5kg (~11 lbs) challenging for those muscles, but you won't even feel the difference with squats. Give ...


4

Exaggerating imbalances is generally not something I want to do. If I can do more pistol squats with my left leg than my right, I'll do some extra pistol squats and lunges with my right leg to catch it back up to speed. The same goes for arm work like overhead presses. In practical terms, I accomplish this with extra sets on the weak side, rather than trying ...


4

Protein shakes are a food supplement, not a weight loss or muscle growth magic potion. They are only useful if you are not meeting your protein requirements through other methods. Protein shakes do not contain vitamins, minerals or fibre, which is contained in other whole food sources of protein and all of which are vital for good health. What they do ...



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