9

My son asked me to take a look at this question. I'm a second-generation phlebologist, myself the son of the man who coined the word "Sclerotherapy" (=injection treatment of varicose veins) in 1939, and who founded the organization currently called the "American College of Phlebology" (it started as the "Phlebology Society of America", which I ran for about ...


8

The best body only exercises for your legs would be squats, lunges and dead lifts. If you have dumb bells you can try adding them to all of the above exercises, otherwise doing around 30 of each exercise a day, in my opinion is a good routine.


5

Keep lifting normally! The worst thing you could do, is try to work the smaller buttcheek more than the other, because this will end up creating a whole new imbalance, rather than correcting your current one. The best thing you could do, is work out like normal. Squats and lunges should be an integral part of your routine since you want to enhance the butt ...


5

Do you have a large (60+ liters) backpack? If so, fill it up with water (or better: sand) bottles and you can reach about 70-100 kg of weight. Put that on your back and do squats, lunges and other leg exercises. Ankle weights will not give you strong legs, they are far, far too light.


5

You need to go to the basic of what in fact is "power" to understand on how to properly develop it. The best example would be using physics definition of mechanical power: Power = Force * velocity The part You want to maximize is the balance between two variables in that equation. Please note that there is a tradeoff between Force and velocity. I ...


4

Deeper, loaded squats, for instance, kettlebell goblet squats Assisted one-leg ("pistol") squats Loaded Turkish get-ups


4

Honestly, it's going to be extremely difficult to regain your prior level of fitness. Taking off 6 kilos, in and of itself, is probably going to take you at least 3 months if not half a year, and you've got the additional constraint of also improving your physical strength and stamina. Add to that that you're not as young as you used to be, and it adds up to ...


4

Jump squats with a dumbbell in each hand seem to be a good option. Twenty pounds is light for dumbbell swings but they'd still provide some fast-twitch stimulus for the glutes and hamstrings. Don't forget sprints and unweighted jumping & hopping drills, too. Strength work would provide a good foundation to the explosive efforts, so lunges, rear-leg-...


4

Get your players access to real weights, such as barbells, and have them to do the squat, deadlift, overhead press, bench, and power clean. Otherwise, after a week of training teenage boys who are full of testosterone and HGH, they will have adapted to everything rubber bands and 20 pound dumbbells can be done with. 20 pound dumbbells and bands won’t make ...


3

In general, muscles should take more load than connective tissues. Even big strong ligaments and tendons (like the Achilles) do not have the absorption and range of the calf muscle they're connected to. The connective tissues in your back are intervertebral discs, connecting your vertebrae together. They can absorb some impact, act as ligaments, and offer ...


3

(Partial answer as proof/studies referenced missing) Benefits of regular heavy training Your body will take on musclemass fast if regeneration is timed right. Your body will adapt after a while, see strongmen Downsides Not suitable and unnecessary for beginners. That much stimulus is not needed but increases risk of injury and bad form Bulls are heavy, ...


3

The obvious answer regarding exercises: squats. Stay away from the smith machine, please. Learn how to do squats with the barbell. They are safe when proper form is used and the safety pins are correctly set in the squat/power rack. You can just set the bar down if you fail a set. If you want to focus on posterior chain, low-bar squats would benefit you best....


3

I would implement some time of cardio and also a good diet plan for the weight loss portion. If your knees are giving you trouble try an elliptical machine or exercise bike or even a pool if you have access. If using an elliptical or bike I would go for interval training rather than distance as it will better mirror the cycles of fast then slower movement in ...


3

Somehow 'yes' - but the sad truth is, that both of the squats don't do too much to icrease the size of the calves, the most development (rather minimal) you will get from Olympic-style squating because they get better streched while under load, but are acting more as a dynamic stabilizer than synergist. As we know if we put a muscle under load and stretch ...


3

I've had this problem and overcame it to some extent. Here are some things that helped. Post-workout stretching. I never stretched after lifting, but I found that it was helpful on leg days. At the end of leg day I spend about 5 minutes stretching out quads, hamstrings, calved, hip flexors, and just stretching into a deep squat for about 30 seconds. I think ...


3

When starting out, we so commonly jump straight into running. This is natural, perhaps, since we all remember running around so effortlessly when we were young children. But it is so easy to forget that we also skipped, jumped, climbed trees, and suspended and swung ourselves on the monkey bars, too. Few of us can do these things without risk as we get older,...


2

It is very hard to answer your question without seeing you, or having your body composition values. However, a muscle cannot be toned, it can either grow or shrink (hypertrophy and atrophy). Also, since there is gravity, you cannot expect a muscle to be tight all the time :)


2

Strength is built and demonstrated with intense exercise. In this context, "intense" means "it is increasingly difficult to do repeatedly". An intense squat for someone would be a weight they could only squat two or three times--or only once--before failing. Intensity is inversely related to duration. If I can do something five hundred times, then by ...


2

Bikes are definitely not a substitute for squats The motions are vaguely similar and workout out many of the same muscles but biking is cardio and squats are for improving strength. You might be the best biker in the word but that doesn't mean you can automatically come out and squat 400 pounds. Another thing to keep in mind is the squat is a more full ...


2

The Problem 5kg is waaaaaay too much to add in a single jump for most lifts for most people after the very beginner stages. It's appropriate sometimes, but many times it's too significant an increase to be ready for the higher weight with good form. Some Solutions Fractional or otherwise smaller plates. Two 2.5kg plates should not be the smallest thing ...


2

Trying to lose weight by running while you are that much overweight is a bad idea because your joints will be under way too much stress, try swimming for cardio combined with some mild weight lifting to encourage muscle gain and a lower calorie diet. Once you drop your weight below 27 BMI get Roman Chair (Hyper Extension Bench). That will cost you ...


2

your best option is picking two exercise for example mine are star jumps and squats, and also 2 time under tension exercises or dynamic tension. they will tire your muscles out by working them in isolation. for example the quads, stand straight up and raise one leg (straight leg), as high as it will go from the hip, at the top of the movement hold it for a ...


2

Pretty much anyone who doesn't regularly lift weights at a intermediate level should be focusing on doing basic compound lifts in the gym. These lifts will give your entire body a workout so that you can develop all your muscle groups. I would recommend either Starting Strength by Rippletoe or 5x5 Stronglifts by Mehdi. The documentation on each of these is ...


2

Heavy squats, lunges and Pistol Squats (with added weight). You don't need more. If you increase the added weight of those exercises from time to time and always perform them with perfect execution you will see results in your glutes. I can give you the following tips (but I am not sure if you are already doing them, sorry if you are). Maybe you are ...


2

Your glutes will develop in proportion as you get bigger and stronger. You don't need to worry about isolating them. At 168cm and 60kg, with a 90kg squat, you still have a long way to go. Under the assumption that you are male and under 50 years old, you should be able to add 2.5kg to your squat every workout, and add 5kg every time you deadlift. If you can'...


1

Strengthening and building a muscle optimally requires the muscle to be stretched against resistance then contracted. Then why is it band to round the lower back,shouldn't it strengthen the spinal erectors? The thing that happens when your back rounds is that you're not actually engaging the erectors. You're not flexing them OR they're not strong enough to ...


1

So your objective is to build muscle, in this case glutes. To build muscle you need to stress those muscles the proper way. In this case, the proper way would be adequate repetitions (8-12) and adequate series (4-5) therefore defining the weight to be used depending on the exercise. That is up to you to define. The exercise selection you provided is ...


1

sounds like you are not unaccustomed to the exercise regime. I suppose you could try taking a break and seeing if there is an improvement. If you are still not seeing an improvement you might investigate things like intermittent claudation or venous insufficiency. This generally happens to older folks with poor veins, a test might be to see if there is a ...


1

It depends on how bad your injury is. When I went through a pretty serious sprained ankle injury, I did a lot of physiotherapy exercises for improving the stability and the ROM of this area before starting leg training again, including treatment with electricity and a very painful stretching massage. Only about 3-4 months after the injury I started working ...


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