12

Handstand work I don't see a particular reason to wait before starting handstand work. Get upside down now, and work on your handstand progression in parallel with your one-arm pushup goal. My handstand work involves handstand holds, "running" (alternating hands), and handstand pushups as deep as I can go (which is not far). I do barbell overhead presses ...


9

You reduce body fat by being in a caloric deficit (burning more calories than you eat/drink). You build muscle by having a positive nitrogen balance (usually by having enough protein in your system). Balancing those two things can be tricky at times, but is definitely possible, especially for those new to muscle building. And yes, you’ll want to focus on ...


7

You can do sit-ups isolating the one leg which you have injured. Planks might help you a little but they are not all that challenging for the abs area after one moment onwards. The only exercise that I can think of right now that will completely isolate your knee(and is not very advanced) is the dragon flag. It got popular thanks to bruce lee who ...


7

Chin-ups Chin-ups pull-ups pull-ups pull-ups chin-ups pull-ups, chin-ups chin-ups. Chin-ups or pull-ups, as well as chin-ups, or chin-ups and pull-ups, alternating between chin-ups and pull-ups on different days, chin-ups chin-ups chin-ups, pull-ups chin-ups, chins, pulls, chinning and pulling. Specifically, chin-ups and pull-ups. Chin-up negatives, chin-...


7

I'd like to break down a few things first which I think might help to explain what I think is going on with your situation. First off, great work on starting with chinups / pullups. They are a terrific compound exercise that works basically everything from your mid back to your fingers. Bicep curls on the other hand are maybe not the most absurd exercise, ...


7

Large muscle groups develop in a more obvious way than the smaller ones. That said, you clearly understand how to build muscle through effective diet and exercise. Arms can be trained through a number of means, there are 3 major muscle groups. I'll list the best exercises that have their major focus on that muscle group but are the best compound version: ...


7

You should definitely do the big compound movements. Deadlifts, Bench press, Shoulder press (standing). Doing shoulder press while standing will add that you'll be contracting your core to stabalize, making it an exercise that works your shoulders, arms and entire core. You can also do pull-ups and/or bend-over rows for your back. If you feel like your upper ...


6

In short, Yes! There are two aspects to this: Bone Muscle Bone: Any exercise that places regular stress on a given bone will increase bone density overtime. For the wrist specifically, strengthening the forearm and hand muscles (in the forearm) will have the greatest effect. When you do these other exercises these muscles are still indirectly ...


6

It's perfectly common to warm up your upper body by simply doing upper body work. If you're doing bench press, for instance, let your warmup consist of 5-6 lightweight, high-repetition sets of bench press, before you jump into your working sets. In between these sets, I recommend some light, dynamic stretches, just to keep the blood flowing even while ...


5

For a body symmetry issue you need to address a few things. For one, work out! if you just do you daily tasks you're going to favor one side, that means one side is going to be disproportionate. Next you need to counter the imbalance, you can do this by increasing the amount of single side workouts(one arm, one leg, one pec, ect). Work the weak side harder ...


5

While there is little disagreement that weight should be added after a certain amount of reps is reached (commonly 15), actually getting there is a different matter. One approach, initially popularized by Pavel Tsatsouline (see this article for more info), is called "greasing the groove". Pavel claims that "specificity + frequent practice = success", meaning,...


5

Convict Conditioning has an excellent 10-step progression to the one-arm push-up. It's also detailed here. It took me a month to go from not being able to do one to doing three one-arm push-ups. Basically, you should start doing these: Diamond grip push-ups - will strengthen the arms much more Push-ups with one arm stretched out to the side or on a ...


5

This program looks like a lot of exercises with not a lot of weight. Even if your goal is getting big purdy muscles, I'd reduce the number of exercises and focus on getting better at a wider variety of movements. Stick to one kind of curls per workout--you're not big or strong enough to need more than one. After removing a bunch of exercises, I'd put more ...


5

The hardest part will be the transition when you are at the top of your pull up. To start, do this motion in reverse. Start by jumping up and getting yourself in the position that you would be in at the top of the muscle up, with your arms locked looking down on the bar. Then, slowly lower yourself down into the position you would be in at the top of the ...


5

Right off the bat, you can't reduce fat from any particular part of your body. Spot reduction is a myth. Most of the chest exercises you're looking at will build your chest proportionally. In general, the more inclined a movement (closer to over your head), the higher the pec area will be used. The more declined the movement is, like in dips, the lower the ...


5

If you're doing this, stop it immediately. You WILL hurt yourself. Muscle gains are made by doing movements with physical resistance (weights). We need to break down the muscle fibers through intense exertion, and then our nutrition and rest make sure they're built back up, stronger and bigger. Arm circles have no resistance besides air resistance, and the ...


5

It's likely all the bench-pressing that you're doing. Too much volume: 10x10 is a very high-volume program. Most lifters stick to around 3x10 or 4x8 for hypertrophy. It also might be a muscle imbalance. Your pectorals are stronger than your back-muscles, and it's screwing with the (very complicated) structures in your shoulders. Take a break from benching ...


5

Exercises that build muscle in your upper arms, shoulders, and upper back can make your shoulders look wider, but they won't change the actual distance between your joints. Although weight-bearing exercise can increase bone density, the basic geometry of your skeleton isn't really altered by exercise. There's no exercise that will make you taller or have ...


4

I also have Erb's Palsey in my left shoulder/neck. I am now almost 20, and I have had therapy and tests done up until I was 12, when I moved away from my therapist I never was able to continue occupational therapy. Some of the things that helped me the most were wall push-ups, and a thing called 'superman' which you lay on your stomach, put your arms as ...


4

I don't know what would aggravate your knee injury or not, but I would give planks a try. They're a good abs exercise in general, and they don't involve any movement of any joints, just a static hold.


4

Wow, that's a lot of volume Doing 5x5 overhead press and 5x5 bench press is a lot for one day. Doing that, and 5x5 rows, AND three sets of 15 pull-ups is doggone impressive. Even if your pressing weights are puny, that's quite a lot of work. If you can do it, awesome. My inclination is to lower the volume and make your A and B days more distinct. I'd use ...


4

Based on the information in your post, and particularly with the fact you talked to your PT and he gave the green light, there is nothing to prevent you from training at the gym. The challenge is figuring out what you can do. In this answer I'm going with the presumption that the balance problems has to do with strength and muscular stability rather than ...


4

From Stumptuous.com, a recommendation for the disabled to get to the gym. The description lacks specifics but may be useful regardless: For the record: I’m a 32 year old woman with multiple sclerosis. My experiences are, of course, bound by the particular quirks of my own crippled body and may not always be representative of yours So, why hit the weights?...


4

All you have is a list of exercises without any description as to training splits: how often you train and what you focus on each day. Additionally, in all that work you only have one lower body exercise that is questionable on its mass building capabilities. I recommend you split the work up into 3-4 training days per week, and try to keep the work so ...


4

"Body building" is about body modification: unless your dead set on it I would highly recommend an effective strength training program. A book recommendation I'd toss at you is The Barbell Prescription: Strength Training for Life After 40. I'm around your age, and still hover between intermediate and advanced in recognized strength standards. As I've gotten ...


3

Negatives work; going from a handstand to the ground as slowly as possible, ideally on parallettes or two dumbbells or two dumbbells on two benches. You may also find you can push from the ground with a kip (bending the legs then kicking them into extension to assist the push). When trying to get back up try to avoid resting your head on the ground; it ...


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