Hot answers tagged

9

If you can't increase the weight on the bar, then you have to settle for moving the bar faster (good for strength and power), reducing rest periods between sets (good for conditioning, hypertrophy (sometimes), and endurance), increasing the number of reps per set (good for endurance, conditioning, and hypertrophy), increasing the number of sets (good for ...


7

Ankle weights will affect how your legs move as you run, and will likely cause injury. Weighted belts won't change your biomechanics much, but a greater impact can lead to injury as well. Even if you accelerate to a sprint, weighted ankles will keep your legs from moving normally. The weighted belt, on the other hand, won't affect you much at all in a sprint....


6

The number of sets you do increases what we call the total volume of work being done. The more volume of work you do, the stronger signal your body gets that it needs to grow. If you do only one set, you aren't giving your body a very strong signal to grow. If the set is heavier than last time (even if you push it to failure), you give a slightly stronger ...


6

First we need to understand what strength is and what types of strength there are (Ross Enamait describes it nicely on this page http://rosstraining.com/blog/strength-training-for-fighters/): However, he is talking about fighters and their need for strength but the concept is the same. Maximal Strength – Maximal strength is defined as the amount of force ...


5

mitro's answer is really good, but I'd like to add on it. It's going to be hard to really build strength without weight, but there are a few things you can consider in the meantime: Volume progression - good strength/powerlifting programs (Sheiko, Juggernaut, etc.) use volume as a main training stimulus rather than intensity. By increasing your training ...


3

Ankle weights will affect how you move your legs and put additional strain on your knees, which isn't a great idea. (i.e: it's a terrible idea) Weighted belt is a better way to add weight, but will be rather uncomfortable. A weighted jacket provides better weight distribution. However, I would challenge the reason why you want to add weight while running. ...


3

Please do not make the mistake in becoming a 'template hopper', just stick to your SL 5x5 program you started and stay with it for as long as you see progress. You will gain muscle and even loose fat if your diet is clean. Dont look at what the others may have done and use their regime as everybody is different. What works for him might not work for you. ...


3

I'd eat about double what you describe if I were running and lifting and wanted to gain weight. I'd particularly eat more protein: eggs at breakfast (in addition, not instead) and meat for dinner. I'd consider a nightcap of milk or yogurt to top myself off. I'd also consider not running so much if I wanted to gain weight. I'd also drink full-fat milk and ...


3

Based on you not knowing what your shoulder muscles are called, I'm going to take a guess that you're not really doing any shoulder exercises to speak of, or at least over-emphasizing your bench press. A good rule of thumb for shoulder health is to overhead press at least as often, and more like twice as often, as you bench press. Additionally, you'll want ...


2

Kettlebells are a great way to supplement bodyweight work and to start to move into external resistance training. But they don't really work as a substitute for a barbell. You must take the kettlebell on its own terms. How is a kettlebell different from a barbell? Well, you can't get as heavy a resistance out of a kettlebell. I've heard of hundred-pound '...


2

Looks like you don't have the strength to handle that weight. Most likely a better way to go about it would be starting with a basic strength program until your muscles are strong enough to deal with the load. Things like heavy squats and deadlifts (starting strength type of program), combined with unloaded running and uphill sprints. If you have access to ...


2

If you have trouble with the close-grip bench press, but you want to target the pectoralis muscles more intensively, I'd suggest you implement some flies into your program instead, while working on your possible injury. The chest fly can be done with dumbells or cables, and can be done standing up, or lying down on a bench. Alternatively there are machines ...


2

Both can increase the risk of injury. The belt will put pressure on knees and the weighted ankle will put pressure on hips. It can be done without injuries if controlled carefully. Both can help developing force, but because of the risks, other methods are preferred. Running with extra weight leads to muscle mass increase. The benefits could be higher ...


2

One thing that can happen as you bring your hands in is the tendency to shift your shoulders forward to compensate for being in an unnatural position. That tendency is something that you much not fall in to. Keep in mind: You have a hand placement that allows you to lift the most weight Every inch closer or farther apart will diminish your ability ...


1

In your specific situation, I would suggest to go with the latter, 3x5 routine or even consider 5x5 depending on your ability. There is a lot to be said for doing splits but in your case, because of the weight being lifted and the goal of wanting to lift more that you focus on doing the lift in a consistent way with progressive overload. I would also ...


1

It could just be a short barbell. They're usually used for exercises like straight bar curls which require a barbell but not necessarily long ones since you don't have to use a rack like you would for squatting or pressing/bench pressing, and can be done without a wide grip.


1

There are no certain rules/methods to be considered "ideal". Each of the recommendations you see in videos & articles are based on research assumptions that may conflict (for example, progressive overloading means a very proper warmup and preparation for the final sets, but in contrast you may "waste" too much energy in these mid sets), but still most of ...


1

Your parents are wise to supervise what you are doing to help you prevent injuring your body. An injury can be for life, so it is best to prevent them, by learning proper form and having expert instruction. Your parents are aware of your maturity level and how much they can trust you to follow your coach's instruction and how serious you are about safety and ...


1

I just turned 68 and have been doing 500 repetitions per day juggling 3# balls for the last five years. I haven't had any joint problems. To me it's just good exercise.


1

I think you're referring to the suitcase deadlift. They are different, for a few reasons. You'll never get to real barbell deadlift weights, unless you use two barbells (one in each hand). For someone working up a 500lb deadlift, even adjusting a bit, you're not going to be able to find 200lb kettlebells or 200lb dumbells anywhere short of a specialty ...


1

I would stay away from isolation workouts and go to compound workouts since other bigger muscles can help out in the routines. Types of exercises (dumbbell): Bench Press, Incline Bench Press (go light on this), Flyes Types of exercises (cables): Seated rows, lat-pull (use wide grip so you don't use too much shoulder), Cable Cross overs, cable flyes For ...


1

The biggest expense variable with weights is shipping, since you're basically moving heavy objects around in the mail. As such, you can tend to get better prices by visiting a nearby fitness retailer that has their weights showing up by freight and the shipping cost is distributed amongst a lot of products. Additionally, used fitness equipment is all over ...


1

I was in the Marine Corps and I used to run 3 miles with 50lb sandbag in my ruck. I would NOT recommend doing this, your chances of injury are great. If you're not in the military already, I would encourage you that you do not need to learn to RUN with a pack. You'll go to boot camp and you'll do very little running with a pack on. You will do lots of "...



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