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The very quick answer is that Powerlifting is more about standing in one place and moving a heavy weight through a range of motion (be it deadlift, squat or bench press). There is a certain technique element to these lifts that can yield large jumps in weight (i.e. arching your back more on a bench press so the range of motion / distance you move the bar ...


10

Wow, you're lucky! Kudos to your gym for acquiring one of these. I wish my gym had one too. What is that? It's commonly referred to as a "bamboo bar" because of its resemblence. It's actually plastic, as I'm sure you've surmised if you've tried it out. Eric Spoto (one of the best bench pressers in the world) is a strong advocate for incorporating the ...


5

Scapular depression is a small part of the lower traps. They also, Upwardly rotate the scapula Retract the scapula Image found here. Unsure of original source. Upward rotation tends to be hard for people to visualize:           GIF made from this video. Lower trap: Anatomy drawings are a little funny ...


2

Smaller shot will provide greater weight for the same volume, assuming the same density. Within an infinite space, the difference is actually pretty negligible under optimum packing due to the way the spheres nest, but you will lost more space around the edges as the packing sphere's radius increases because there's no way to fit an extra sphere into the ...


2

There's an interesting article on this subject at T-Nation - in particular see the charts for muscle activation of RA and EO in various exercises. Essentially the rectus abdominus is not recruited heavily at all for squats and deadlifts (although posterior stabilisers such as multifidus are), whilst activation of the external obliques is somewhat higher - ...


2

Finally, do all exercises follow this diagram's logic, or are there ones that have an equal contraction throughout the whole movement (no peaks at beginning, middle or end but equally easy or difficult throughout the ROM)? So this would be like a flat horizontal line on the diagram I'm guessing. Your diagram is missing a flat strength curve. There are four ...


1

In fitness, you achieve results faster by focusing on one goal at a time. you wouldnt learn muay thai. boxing, kung fu, karate, and judo simultaneously right? Work on your stamina first it will carry over into your future workouts.. You need to build all 3 energy systems, alactic, lactic. and aerobic.Thisll get you ready for a 90 min game. alactic- do 3-7 ...


1

I think that in order to do 50 push ups you need to both increase your strength and endurance. You can already do 15 pushups. That means that push ups are too light to increase your strength. They will only increase your endurance. Right now you can probably bench press roughly 3/4 of your bodyweight. You should increase this to roughly 1 x bodyweight. The ...


1

If I look at your current stats I think the main thing you want to do is lose some weight and build some strength. This will allow you to do more pushups and pullups. Also, if you want to be able to do a soccer match, you'll want to do high intensity interval training (HIIT). During a soccer match you're doing a lot of short sprints and efforts of jumping ...


1

Who says they don't? Partial squats would be something like pin squats. Partial deadlifts would be something like rack deadlifts. The pull-ups you described sound something like a stomach pull-up or a sternum pull-up (or in the case of that video, a sternum chin up). Although, if you put your back to a wall and slid your arms down against it, I'd wager ...


1

Floor L-Sits would use the scapular depression and force you to really push your body away from the floor Strong lower traps are important for healthy stable shoulders and good posture (rounded shoulders, etc), and we tend to have weak lower traps from our bad posture, smartphones, and desk jobs


1

You have an inconsistent program, vague goals, and not enough weights to challenge your old strength levels. So...no, you won't be able to match your old PRs. Is there any benefit? Sure, any activity is beneficial. With this gear, I'd focus on clean-and-presses and seeing how much improvement I could make in how many pull-ups I could do in one set. Since ...


1

I'll preface this by saying that I'm somewhat biased. I used to be an ACE certified personal trainer. You make no mention of the time frame, or, the severity of your injury. If the injury is relatively new, I would suggest you seek the help of a physical therapist first. Physical therapy can help you regain range of motion and strength in an injured ...


1

Global muscles produce movement. Local muscles prevent movement. For examples of over-developed rectus abdominis you can look towards the sport of super-heavyweight powerlifting/strongman where many have extremely large rectus abdominis to stop their body folding in two The rectus abdominis generates spinal flexion. A physical barrier like a large ...


1

Start by having a read of: "101 Evaluation Tests", this should give you an idea of what tests are out there, as well as offering a few tables to rate your self. But I'd suggest you look at the YMCA battery, as well as estimating your current VO2max value, and comparing the value with any of the cohort specific tables out there. Alternatively the Army / Navy ...


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My question is more looking for suggestions as far as how many exercises per muscle group per day? Probably about 2 - 3 exercises, but really, its not about the number of exercise. It should be the amount of volume done(sets and reps done) on that day. As for your last question, I don't have any experience in calisthenics. You may want to consider looking ...


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