15

A workout should ideally follow a relatively strict ordering. (Warm-up) High-skill/coordination exercises or movements which you are still learning, e.g. agility drills, Olympic lifts, gymnastics Speed drills or explosive efforts, e.g. sprints, throws, Olympic lifts, power variants of the Olympic lifts Strength exercises, e.g. squats, deadlifts, presses, ...


8

When simultaneously doing body recomposition (losing fat weight) and trying to push your strength lifts, the highest priorities are carefully balanced overall calorie intake, and a high proportion of protein. You seem to be doing okay with overall calorie intake. Keep an eye on your energy levels, throughout the day and during workouts. If you consistently ...


8

I was really into powerlifting but due to this pandemic I can't go to the gym anymore. So I started doing calisthenics/bodyweight exercise, for me the most useful exercise are these: pull ups: perform them controlled with full range of motion, then chin over the bar and arms fully extended when you descend. This exercise will mainly work your back and your ...


7

I assume that you mean either the Starting Strength or Stronglifts 5x5 program. Either of those programs would be fine for someone who is new to resistance training, though I would also incorporate some additional GPP with either one (e.g. 20 min of low intensity steady-state cardio on a bike or rower before/after each session). For some unsolicited opinion, ...


6

Using non-medical face masks during exercise does cause some minor discomfort, however, it appears to be safe when used by healthy individuals in short-term sub-vigorous intensities. Long term effects have not been studied. Epstein, D, et al. found that; "In healthy subjects, aerobic exercise with either a surgical mask or N95 respirator is safe and ...


5

Few things jumped out at me and a few suggestions. Working from top to bottom: Relax your face! I don't have any evidence for this, but I always seem to pull and squat better when I don't look like I'm entering a gurning competition. Wrist position. You look like you're trying to hold some of the weight on your hands by bending your wrist back at an extreme ...


5

This is simultaneously an easy problem and a hard problem. The easy part is that it sounds like you're a novice without other training to work around. Programming for novices is easy. Many times an off-the-shelf program is sufficient. (The hardest part about this is finding a program that suits your goal. You're right that many so-called "strength" ...


4

This really isn't possible. The Pallof press requires that the loading be a lateral force applied at the hands, resisted from a standing or kneeling position. To achieve this with a dumbbell, you'd need to either fix your feet to a wall so that your body is sticking out horizontally, and oriented with one side of your body toward the ground. Or you could ...


4

You're definitely descending way too fast. That may be related to you coming off your heels, which is definitely happening and definitely not helped by those shoes. Can you squat barefoot, or in socks, or get flat-soled shoes? That squishy heel is tough to work with. (You might or might not still come onto your toes a bit due to ankle inflexibility.) I don't ...


4

Just gain some weight. 139 lbs at 6'0" is a BMI of 18.8, which borders on underweight according to most standards. Your bones stick out because you're skinny. Just gain some weight and this will likely go away. See this answer for detailed guidance: I am underweight. How do I gain weight and muscle?


4

SS (Starting Strength 3x5, 5x5 is the SL StrongLifts template) isn't inherently bad but for a perfect beginner such as I was when I first lifted, I think it would have been better if I had done any other program with a more emphasis on assistance, mobility and conditioning. Mark Rippetoe will always answer that the best way to learn to squat is to squat, and ...


3

Most effective exercises are the ones you can stick to! I am not a professional. I like to keep it simple and say that push-up is the best exercise. The 30-day push-up challenge is a thing because it is so simple. Here are other exercises I like: Squats: you will probably need weights (won't be a bodyweight workout) Running: it will stress your joints if ...


3

As I guess you are a novice in strength training I would suggest to start with a full-body workout, this means that in a session you try to train as much different muscles as possible. I found that this was more fun and easier to stick to than a split schedule which requires more time and dedication. As you tagged your post with strength-training, this ...


3

First things first To start off, I'm going to try to address some of your thoughts that look like you might have bought into some myths. It's important to get those out of the way first and foremost, not to criticize but rather so we're on the same page. I've always wanted to try lifting but given my body type and height, I've always been scared of bulking. ...


2

When I went to physical therapy, they essentially have you bend in all the directions, extend your back, flex your back, bend side to side, rotate side to side, and do a static crunch(holding it for 10 seconds), leg raise(how high can you left your legs and hold it for 10 seconds, I think you can bend your knees, the point is to hold the position), and ...


2

Deloading is excellent for nervous system, and recovering the body as a whole between 6-8 week spouts of constant weightlifting. its 9-14 days of not lifting, or halving the weight used. As a recovery tool on it's own, if you're injured or have a bad tendon (due to whatever), the quickest way to recover is to leave it alone, which would include removing any ...


2

While perceived exertion can be a useful tool, it shouldn’t be overemphasized. If it was such a potent force in producing strength and hypertrophy adaptations, then we would see widespread abuse of muscle relaxer drugs in the fitness industry. But we don’t because the only thing they do is make the perceived exertion of every movement much more difficult. ...


2

Is there a specific name for an exercise where you carry weights a small distance place them on the ground pick them up again and do the same? There are several loaded carries which fit this description. The most common one is called a Farmer Walk where you hold a weight in each hand to your sides. Other variations include: The Suitcase Carry, Duck Walk, ...


2

I think that's a great challenge. Oddly enough, you could probably weigh in clothed with your pockets full and snag that 198 record, but that aside. First thing you'll want to do is find a meet. Records have to be set at a meet, with judges, and the whole nine-yards. You'll have to go through the same trial as everyone who's set records before: waking up way ...


2

[A boxing straight punch,] like in the gait it seems that when one leg is internal rotation the other one is in external rotation. This photograph actually shows the rear leg in internal rotation. His knee is pointed forwards, whereas external rotation would have it pointing outwards. If the rear foot was planted with the heel down, then the movement of the ...


1

You're not necessarily having trouble recovering. After a year is usually where new lifters start to plateau from a linear progression of just adding weight. i.e. The End of Noobie Gains (as they say) Sometimes just switching the style of programming will jumpstart your progress. First off - Make sure your nutrition and sleep is on target (those are the ...


1

Is this a medical issue he is facing? I do not know, we do not diagnose medical issues on this site. Is that inflammatory effect genetic? Inflammation is simply blood rushing to the area to heal the irritated muscle, and is an important part of healing. You just don't want to overwork yourself and cause too much injury. Different people have different ...


1

These are the most effective bodyweight exercises for getting a body like you want: hanging (better for lower abs) or dips-position (better for serratus) leg raises, 4x8 up to 90° with bodyweight, move to 4x12 when you're strong enough, you can do then do toes-to-bar which is harder. You can also do similar rep ranges with weight in between your feet when ...


1

Good that you found precision movement. If you go deeper in their content you will find plenty of exercises for internal hip rotation strength. For starter you can get down in the 90/90 position and press your inner thigh against the ground. Then you can rise up from that position by activating your adductor that is against the ground. Here is another video ...


1

The hypertrophy you are talking about is mostly related to the workload applied to the muscle. It's kind of unclear if you're asking about hypertrophy or strength, so I'm just going with strength here. Static stretching doesn't really require work from the muscle group. The eccentric portion of loaded movements (the lowering part of the squat for example), ...


1

No doubt strengthening lower back can make your workout to the next-level. Following workout can be helpful in strengthening your back 1-Pelvic tilts 2-Laying lateral leg tilts 3-Cat stretches 4-Supermans 5-Partial Curls The most important aspect of exercises for lower back is you should keep your posture correct and wear the necessary equipment to support ...


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