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10

Your spine and shoulders should be fine, the biggest risk is to the knees. In particular, running with any kind of weights (vest, ruck sack, etc.) puts much more stress on your knees. If you have bad running form, it's even more of a problem. Some quick points to think about: Make sure you have the right shoes for your total weight including the ruck ...


5

The answer with all questions of this manner is "It Depends". Specifically, the factors that influence the decision are: Are you competing in a strength sport? If so: How close to the contest date are you? Is the squat a contested lift (usually only Powerlifting, but occasionally this applies to Strongman as well) Your individual lever lengths and ...


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 ...


3

Yes. Generally speaking, anything that utilizes your ATP/Creatine Phosphate system will increase both size and strength. The threshold for that system begins at around 70% of your one-rep max. That said, if strength is your only goal, you would train at rep ranges that purely utilize this system, rather than ranges that also utilize the glycolytic system: ...


3

Yes, but it depends on how advanced you are. If you've been lifting for several years, you'll generally need to focus more and more on one aspect of training in order to see results. If you're just starting out, you'll get stronger/faster/bigger/leaner doing practically any kind of weightlifting. But as those 'newbie gains' taper off, most lifters find they ...


3

Just speaking for me personally, I find it pretty impossible to get my hips to go below my knee if I'm not at least shoulders-wide stance. I would go as wide as you need to in order to: Achieve depth. Have your knees out and pointing where your toes are. Be able to truly use your glutes. Be able to keep your weight on your heels. Even on a deadlift, ...


3

This is one of those questions where the actual answer boils down to your desire for variation in your exercise routine. While there are many anecdotal reasons to vary your squat stance, there aren’t that many actual studies to recommend variation as a key to squatting success. There was, however, a biomechanical study done in 2001: A three-dimensional ...


3

Two of the programs with a lot of following are Starting Strength (website / book) and Strong Lifts 5x5 (website). Whichever program you follow, the Starting Strength book is worth its weight in gold. Both of these programs are built for novices, which should be defined by strength standards, not personal opinions. They focus on compound barbell exercises. ...


3

A great way to think about program balance is to balance out push and pull movements. It's fairly contrived, but it works. Push: moving the weight away from your center of gravity. Examples: bench press, overhead press, squats. Pull: moving the weight toward your center of gravity. Examples: rows, pull-ups, deadlifts. For every push exercise, you ...


3

First off, excellent choice on taking charge of your physical fitness. 6-9 months can seem daunting, but really if you dial your nutrition in coupled with an effective training program you will see remarkable results. I'll try to chop up your question a bit: But I'd always heard (in my complete ignorance) that you should not do weight exercises every ...


2

The choice of whether to use protein shakes, how much, and how often is primarily a nutrition question. Strength training does increase your need for protein, however there are several recommendations that are simply overkill. I recommend reading a good primer on protein requirements called "The Three Laws of Protein"--which is designed for people who ...


2

There are a lot of answers floating around on here that pertain to you, but foremost I would point out that there is documented and peer reviewed evidence that strength training is effective for fat loss (more so than most cardio), so don't give it up. If you strip things down to basics, if you're adding strength and in a calorie deficit (starting from an ...


2

Short answer Don't worry about it. Longer answer Weight belts are NOT going to give you any problems unless you pack on an obscene amount of weights. And this is a catch-22 anyway, because the weight you'd need to strap to yourself is way more than you'd ever be able to do pullups or dips with. You should always opt for a belt which can be tightened ...


1

If your goal is general fitness then you're doing plenty of running, walking, and swimming, but your deadlift is quite light. Sixteen reps is also a lot for the deadlift. If it's possible to use more weight but fewer reps per set, do that. 60kg to 100kg should be entirely doable for you within a few months. Other ways to get good use out of your limited ...


1

Yeah, but not much. Training for size will guarantee muscular endurance because you're working on exhausting the muscles in order to grow. This will increase your strength, but not much. For example, if you're performing 4 sets of 15 reps of bicep curls with a 30-lb dumbbell, you should be able to perform 2 sets of 5-10 reps with a 35-lb dumbbell. That's ...


1

If my heart keeps pounding graciously for one hour, will this help aid weight loss in any way? No. Weight loss occurs when you are in a caloric deficit (eat less than you usually do)


1

Progressive weights and good forms are usually deterrent against injuries. when it comes to weightlifting. The exercise itself will not result in any injury; however, you'll injure yourself if you use a weight your body isn't prepared to carry. This is because the weight will be automatically shifted to the lowest part of your back, where more pressure ...


1

The most important element of any program is that it meets you where you are. If you're somewhat athletic and without major mobility problems, Starting Strength and 5/3/1 are two good choices among many. The key element here, in my opinion, is to avoid unnecessary aspects of bodybuilding, to develop consistency, and to work towards mastery of basic ...


1

The physics of this can be boiled down to Newton's 3rd law; For every action, there is an equal and opposite reaction. This is the physical law which dictates that if I push you, you automatically push me back. The reason why you fall and I don't, is that my stance was more balanced (I was leaning into into it because I was ready for it, as the ...


1

Welcome to the Fitness SE! First off, well done on your weight loss so far! It takes a special kind of endurance to lose weight at that rate. Now, when you say that your weight loss has stalled, do you mean it has stalled completely? It is very likely that as you began lifting weights, your body started putting more of the diet into use, because when you ...


1

After workout your body continues burning additional calories from your body for 48 hours, a process called Excess Post-exercise Oxygen Consumption. EPOC occurs because your body needs to repair your muscles after the heavy workout. The more intense your workout is, the EPOC occurs at higher rate. So if you cardio before lifting weight, you won’t have energy ...


1

Muscle tremble is a sign of muscular weakness, or "system" weakness since even on isolation machines there are multiple muscles involved to perform anything. If you put your palms together directly in front of your chest, your arms don't shake. If you start pushing them together, you'll probably get some shakes. Your body was designed to work as a total ...


1

I feel like it is difficult to pit these two (three) against each other. Having practiced yoga for a few years, and recently making the jump into weight training, they are two very different beasts. Yoga certainly helps with Flexibility. It is also a highly meditative or spiritual experience. Another great benefit that can be missed by weight training ...


1

I absolutely agree with them! Yoga stretches help in sculpting both the upper and lower body and in getting it into shape. You might think that it involves only poses and stretches, but when doing it, you actually burn lots of fat and calories and you also strengthen your muscles and tissues.



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