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Workout program First off, I hope you're doing more than just the 5 exercises in the article you linked to. Those exercises are indeed a good set of exercises for the upper back, but good posture is only achieved through exercising the entire body! Intensity and volume parameters When deciding your set/rep ranges, one often asks "do I want to focus on ...


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Do I need to change the routine? No. So long you are able to progress in weights / reps / sets, you do not need to change your routine. With that said, this is called progressive overload. So long you are progressing, your workout is pretty much effective for you. You are doing pretty well except for your 3rd week. So what you could do is continue doing 70 ...


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The reality is there are 3 or 4 ways to expand your chest visually in order: Chest Muscles Lat Muscles Shrink Waist Enlarge Shoulders A good starting point will be Dumbbell Bench Press (generally gets better range of motion than barbell), Dips, Barbell Rows, and Flies and/or Pec Deck if you have one. For some depending on your mechanics Dumbbell Bench ...


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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: ...


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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 ...


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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 ...


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Ultra-runners end up with a very efficient fat-burning metabolism and a very good idea of what food works for them. Fundamentally, you physically cannot take in enough calories to keep up with the energy expended so your body must switch to burning fat. (There is a maximum gastric emptying rate; combine that with the need for the fluids to be at the same ...


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There's a swedish runner called Rune Larsson (2:18 boston marathon), had the swedish record on 100 km (6:43:36) for 22 years, ran 374 km in 48 hours, 263 km in 24 hours, basically a very experienced ultra marathon runner. His take on food is that most runners are too scared of trying things outside the norm, you don't have to eat enormous amounts of pasta ...


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Interestingly enough, there is a large difference between how power lifters train and how body builders train. Most body builders do splits of some sort, it's more common among power lifters to do whole body sessions every time. There aren't really very many good scientific studies, boths ways definitely work well. Personally, I just started a 3-split ...


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How alternating sets is best if you want to increase the weight you lift because you work more muscles at high energy. I believe progressive overload is the key to be able to lift more weight. Whether you increase the weight / reps / sets, that is progressive overload. With that said, to answer your main question :- Focus on body part hard on one day, or ...


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Tips to improve frailty and an easily injured body? I presume going to the gym is out of the option after that accident involving the dumbbells. So lets start by doing some calisthenics. Here are some :- Baristi Workout Beginners Program Nerd Fitness Beginners Plan There is more out there then the ones I listed. However, once you are happy with your ...


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Step Away From the Weights, Sir. Seriously, if you're injury prone, I will not recommend you near any weights at the moment. Being safe is a whole lot better than being in the hospital for weights-related injuries. I will recommend bodyweight exercises, yoga or pilates (for balance and stretching purposes), swimming (if available), and cardio ...


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The best way to overcome being fragile is through constant practice. Simply by bearing through painful exercises for a short period of time can build resistance. By gaining more and more resistance, you can endure longer. Never do an exercise that causes pain for extended periods of time. If it hurts, bear a few seconds longer, then rest a few minutes, ...


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Insanity workout videos is a compilation of High Intensity Interval Training exercises. What Does This Mean? HIIT exercises are cardio exercises that are designed to burn a lot of calories in the shortest time possible. Its goal isn't to make you big; it's goal is to reduce your weight (usually fats) in the shortest time possible. Unless you're ...


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I'm 18, average height and quite skinny - not a fan of the whole idea of going to a gym to lift weights, and not after getting big, just fit. Is the Insanity workout a good approach? If it is, should I be following the diet it recommends (including the protein powder)? Insanity (and P90X) are both good programs. I'm not familiar with the diet ...


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Get yourself a pair of quality wrist wraps. Inzer, APT, Titan, Overkill - basically any powerlifting company manufactures a set as well as just about every new comer into the apparel industry these days. I use Overkill now and they're the best quality I've found by far. But before Overkill came along I used a set of APT Convicts which will probably be ...


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No. You're confusing the look of people who've gone to the gym for 10 years with the effects of going to the gym. If you're naturally skinny, you won't pack on huge amounts of muscle, in fact, no one does, but especially not skinny people. Getting big takes many years.


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Is the Insanity workout a good approach? If you need to pay for your routine, no. If it is, should I be following the diet it recommends (including the protein powder)? Absolutely not. Since you mention that you are quite skinny, what I recommend is eating more than usual (caloric surplus). Protein shake should not be your main source of protein. If you ...


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Your physical therapist would probably be the best one to answer that question. Because there are different causes of kyphosis, the results of doing your corrective exercises may very well depend on the cause. If the cause of your kyphosis is postural, then strengthening the upper back and scapular muscles while adding flexibility to the shortened muscles ...


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I recommend the olympic style front squat: The front squat is the king of exercises for the thoracic spine. It will give you perfect posture, and will get you strengthening and extending your upper back like nothing else. To perform this exercise, it means getting the flexibility in your lats to keep your elbows up during the lift. Notice how her ...


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Hypertrophy (muscle building) through yoga is definitely unorthodox, but with a well thought out plan and an appropriate diet, it's certainly possible (to a degree). I recently heard a Ben Greenfield podcast on the subject. He had a dude on there touting his methods. I haven't gotten into it myself, but here's his youtube channel... looks like he has ...



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