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21

What is a "good morning"? Just to add context, a "good morning" is when you're doing a squat, you go down to the lowest point, but then you extend the knees without maintaining an upright back. This results in the butt being raised up, but not the chest, so you're just bending forward, with a lot of weight on your neck rather than your shoulders. Then you ...


15

There are several methods of increasing grip strength, and some of the principles that work the best you should already be familiar with due to the bodybuilding background. First, let's look at what causes grip to fail: Sweat. The sweatier your hands, the more the bar wants to slip out of them. Effective bar thickness. The thicker your bar, the tougher it ...


12

Moving around a weight room has caused more injuries than training has, for me. You can trip, people leave crap strewn about, and as you mentioned it's easy to drop a plate. Shoes won't protect you from a falling 45lb but they'll probably prevent or at least greatly minimize a stubbed toe. Something stupid like that can sideline you for a week. Walking ...


11

There's actually a number of strength sports, where people who don't compete train similarly to competitors in those sports. A brief understanding of them will help you decide what would be a better match for you: Bodybuilding is primarily building and shaping your muscle for aesthetics. However, there is a big nutritional component to bodybuilding that's ...


11

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

Many lifters, particularly novices, need to focus at least some of their attention on hypertrophy and mass gain in order to have a sufficient muscle mass to make strong. I'm not sure if it's appropriate for intermediates and beyond. I'm also not sure if this would call for a sarcoplasmic hypertrophy phase (in which I imagine one would focus on 10-12 rep sets)...


10

I have a hybrid hypothesis: your squat form is wrong and has been wrong for close to two years, you're not working on fixing it, and you're spending your recovery budget on WODs and other lifts. Conversely, your squat--like anyone's--will get better if you do it right and focus on it. Here's the part where I say that we can't really know anything without ...


8

Myofibrillar and Sarcoplasmic hypertrophy do not lend themselves to being a black and white "it's either one or the other" result. Depending on your initial muscle mass levels, you may put on mass which will be sustained simply because it's muscle you should have had to begin with. In that case, putting on mass would not mean it's sarcoplasmic. Nor does ...


8

This is taken from the IPF rulebook, see rule 4 in particular: Causes for disqualification of a Squat: Failure to observe the Chief Referee’s signals at the commencement or completion of a lift. Double bouncing at the bottom of the lift, or any downward movement during the ascent. Failure to assume an upright position with the knees ...


8

This is not really going to be a definitive answer, as you can find studies that support almost any position, so what I'm looking at for this is the trend of the studies that I've reviewed. Overall, I am finding that there are more studies that show soy protein does not have a detrimental effect on free testosterone, especially when connected to a ...


7

Lifting gloves get in the way and make your job harder. I recommend going without. Chalk helps enormously to prevent sweat from making the bar hard to grip. Buy a block of rock climber's chalk for a buck. Before each set, use the chalk to "paint" your fingers and the inside of your palm where it meets your fingers. Rub your hands together to work it into ...


7

Testosterone is a steroid hormone. A steroid simply being present does not necessarily mean that a person is making good use of it. Men are obviously on average going to out perform women in feats of strength, and having more natural steroid production helps that, but you are making a mistake in excluding all other contributing factors. Instead of ...


6

If you're going to drop the weights, the only weights that touch should be bumpers, and you should be on an Olympic lifting platform of some kind. Bumper plates of different weights have a consistent diameter, to maximize surface area. Additional iron plates can be used if they are of a smaller diameter. Make sure you're using a quality bar. Ivanko, a ...


6

(Possible) Reasons Why You Squat More Than Deadlift Your form is bad in both exercises. Without a video or someone checking your form, this can't be (dis)proven. You don't like deadlifting; as a result, you (probably) apply minimal efforts to it. If you want to be good at deadlifting, you've got to perform it more often, enjoy it (or at least pretend), ...


6

When it comes to powerlifting, a large portion of lifters will use a low bar squat which places the bar lower on the back to sit on a muscular shelf made by the rear deltoids. This also allows the lifter to have more forward torso lean throughout the squat and shifts some of the tension to the posterior chain. This together tends to allow a lifter to lift ...


5

Ain't nobody can tell you who you are, son. Powerliftin' is three things, you see? It's the squat, the deadlift--yep, just picking it up off the floor--and the bench. Right there, that's powerliftin', ayup. You squat? Deadlift? Bench? Yeah? All right then, yer a powerlifter if you want it. Hell, I'll give y'a pass on one o' the t'ree if you got yrself some ...


5

Everything depends on the coach; however, bad form will prevent you from lifting heavier weights. If anything, form is more important with power lifting where the goal is to have the highest total on the platform. That said, there is a decently wide range of what constitutes good form, and it comes down to finding a coach who can help you find your optimal ...


5

I believe so, but unless the person in question is benching themselves, you can't expect them to stay around to spot you for more than one or possibly two sets, so your best bet is to find someone else who is benching at a similar weight and take turns.


5

Some men train poorly, and therefore remain weak. Some women train extremely hard, and thereby achieve great strength. Reality need not break for a 120-pound person with less testosterone but more consistent, better quality, more focused training to out-deadlift a 180-pound person with much more testosterone but less consistent, worse quality, more general ...


5

There's a few things to consider. First is where you are on the strength spectrum. A novice doing "5x5", while probably not the smartest idea in the world, isn't nearly as damaging as an advanced athlete doing "5x5". The stronger you get the more damage you can do to yourself and, as a result, the longer it takes to heal. But even in the popular StrongLifts ...


5

Can my body output more power/strength when my grip is stronger? Yes. If you can't hold something, you can't pick it up. Rippetoe & Kilgore in Starting Strength mention that there is also an unconscious feedback effect, where if one's grip starts to fail, the rest of the body refuses to lift properly: Grip strength is crucial to the deadlift, and ...


5

I haven't heard of any reliable sources recommending not squatting barefooted. The only reasons I can think of are probable imbalances (the one Alec suggested) , hygiene issues (some gyms may not like you squatting barefooted due to cleanliness) and dropping the weights on your toes (which even with shoes wouldn't make too much difference to the health of ...


5

The first routine is low on overall weekly volume in terms of sessions in the gym and I would recommend if you chose this route to achieve hypertrophy what you understand that as you develop into a intermediate/advanced lifter that the time you spend in the gym during these 3 session will increase to a significant amount. Whole-body programs are designed to ...


5

Learn the rules It may be surprising, but there is no universally set rules for powerlifting competitions. A powerlifting competition sponsored by a federation must follow the federation's rules, but each federation may have different set of rules. A powerlifting competition that's hosted by a gym and not sponsored can have their own sets of rules. Most ...


5

A "good morning squat" occurs when your knees shift backward at the bottom of the squat. This action takes the load off the quadriceps and places more load onto the glutes and spinal erectors, as the load on the quadriceps is proportional to how far forward your knees are from the point of balance, and the load on your glutes and back is proportional to how ...


4

An Olympic barbell is 20kg for men's competitions both according to the IWF and IPF standards. That's what the manufacturers build towards. The other standard sizes would be 15kg for women's competition and 10kg for junior's competitions. Beyond that, standard plate sizes from 2.5k and up are: 50, 25, 20, 15, 10, 5, 2.5 From 2.5k and below, there are ...


4

It does both. The amount of chest involvement depends on the width of your hand placement. Experiment with that and make note of where you feel it in your chest most. Flat bench also works your shoulders, primarily the anterior delts The further inclined you are the more you hit the mid and rear delts as well All barbell bench variations will involve more ...


4

First, some anecdotal tips. What I've noticed is that when I'm lifting heavy, and it's quite clear that my grip is the limiting factor, I'll literally break form because I'm focusing so much on my grip that I forget to focus on the important stuff like thoracic extension, neck position, shoulder engagement, relative joint angles in the hip/knee/ankle etc. ...


4

Psychological issues aside (as requested), there is the big, BIG issue of physiological restitution. You've probably heard of the muscle group rest period of 48-hours since both your layouts seem to follow it. But your central nervous system (CNS) is going to be taking a hit 6 days in a row if you follow the second routine. While your muscles may be ...


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