7

Dropping weights is basically an acknowledgement that you either can't slowly lower the weights due to fatigue or that you want to avoid unnecessary risk of injury in slowly lowering them. It's only acceptable on a surface where this won't result in damage to the floor and weights, and it's more accepted with heavier weights and if you're clearly lifting to ...


6

There's no general answer to this "should or shouldn't" question, because it depends on what your goal is with the set. By keeping the stack floating, you're increasing time under tension, making each rep heavier, and making your muscles have to work harder. On the flip side, whenever you put the weight down, you're basically resting between each rep, so ...


6

The total muscle mass that you've built is THE determining factor in whether you are progressing in bodybuilding. The size of certain muscle groups is secondary to this, but also very important. Therefore, tracking your FFMI score would be a quick way to track progress. Lyle McDonald has a popular model of muscle growth which suggests the potential rate at ...


6

This answer assumes lifting aids are being used for general training. Not for physical therapy or rehab. In a general, it's actually very opinionated. There's no actual right answer as to when to start using lifting aids. Though there are a few guidelines that most people follow. First, there's no real reason to use gear for anything other than lifts like ...


5

The answer is that they work both, with the greatest emphasis being on the hamstrings. An easy way to look at an exercise and determine what muscles are being worked, look at the motion and determine what muscles contribute to the actual movement the most. The hamstrings cross the hip and the knee. The knee remains relatively fixed, so there is no hamstring ...


5

"For example I always feel my quads after squatting and hardly ever feel my hamstrings." This is because squatting is a quad dominant exercise, this is normal. Yes squats use your whole leg but you wouldn't 'feel it' in your hamstrings as much (if at all) than your quads. "I can go to parallel but an attempt to go below results in form degradation " Why ...


5

Bottoms-up kettlebell. It will definitely increase grip strength. For example, one exercise I do is that I start in a squat and swing the kettlebell from the floor to the bottoms-up position as I stand. I also do an exercise where I hold the kettlebell bottoms-up and step up and down onto a platform. A more standard type of exercise is just to carry the ...


4

What you seem to essentially be doing right now is starting with a negative for your first movement, which means that technically, your first lift is not a valid dead-lift, but something closer to a Romanian Dead-Lift or stiff-legged dead-lift, starting at the waist and going down, before being pulled up (although those are more straight-legged exercises ...


4

Others have mentioned correct breathing but i might also suggest that: 1). The weight is too heavy. If you can't do the movement correctly the first response should be to lower the weight until you can. If you can't even do it with the empty bar then there may be another, more structural, issue at hand. 2). You are possibly going to low. For romain ...


4

TL;DR: Try using proper wrist position, check your form, lift for technique, don't overwork an injury. My wrists started hurting when I started weightlifting (about eleven months ago) during bench press and overhead press. I got myself some wrist wraps in the beginning and they helped keep my wrists in the proper position. About two months ago I stopped ...


3

It really doesn't matter on the order you do your exercises. There are plenty of theories on whether doing your big compound movements first is the best way to do things as you have more energy but there are a lot of professional bodybuilders who do their lifts when they are most fatigued or even mixing it up each week. What it depends on when trying to ...


3

You can estimate your bodyfat percentage at home with a few options. First you have the classic option of Skin Calipers. Keep in mind that this is best done by a second person who is if nothing else, consistent. Option number two would be Bioelectrical Impedance Analysis (Scales and other devices that send a current through the body). While these are known ...


3

Vertical jumps are all about power and explosiveness. The traditional slow, pick it up and put it down will improve some just due to the extra muscle mass and power, but you will be losing something if you don't cover the explosiveness. Additionally, if you aren't flexible in the hip flexor area (the muscles that drive the knee upwards), then you can inhibit ...


3

Grip strength is very important for a large number of reasons, so first of all, kudos for identifying the problem. Common mistake One of the reasons, as you point out, is that poor grip strength will limit the number of reps you can do, which short-changes your primary mover for that exercise. The most common mistake is to start using straps in order to ...


3

Yes, your leg muscles are general bigger than those of your upper body. Only Latissimus dorsi and Pectoralis major are comparable to your leg muscles in strength and endurance. Your leg muscles are mainly used for walking, running and climbing in that natural life, your body is genetically optimized for. This means they are prepared for an endless number of ...


3

Warmup sets are generally recommended for compound movements. As compound movements tend to be more taxing and harder to master the movement, it's beneficial to start with a set using just the bar to work on your form and get your body used to the movement. Although, if you feel like a warmup set might help you improve your form on an isolation exercise, ...


3

Yes, the static back extensor exercises are perfectly adequate, in fact they are preferable. The back extensors are primarily stabilizer muscles, not movers. Because of this, they do quite well with static exercises. However, at the gym you will see many people doing flexion/extension exercises with a large range of movement, and sometimes under load. ...


3

Getting rid of excess weight is often made overcomplicated. Here's what worked for me: Get up early and go for a walk every day. You need good footwear and rainproof (or at least appropriate for your local climate) clothes for walking outside. Do this for 30-60 minutes. Walking every day is all the exercise you need to start with. HIIT is dangerous for ...


3

The purpose of a weightlifting belt is to boost the effect of a valsalva maneuver in increasing intrathoracic pressure during heavy lifts, where that pressure is used to keep the torso rigid. You take a deep breath and hold it in against a closed throat, and then push your abs out, against the belt to increase internal pressure. The role of the belt is to ...


3

Supplements in general are subject to limited regulations in the United States. So complaints of efficacy and label accuracy are common. Complicating the matter further is that independent reviews can be hard to come by. I can't speak to the accuracy of the specific site and study you referenced, but your general concern is well founded. To solve the ...


3

I'm not sure what a gripping match is but you should be able to improve your grip with two or one arm hanging.


3

Do chin ups and pull ups on a bar with a larger than normal diameter. This will make it slightly difficult to grip the bar while you try to lift your body weight.


3

I had this problem too. Let it rest. I also didn't want to stop training, I had a big momentum, so I bought wrist hooks for deadlift, to be able to keep training and go around the wrist injury, but other people were more sane and they told me just to stop lifting for some time. "There is so much other exercise you can do in the meantime (legs, abdomen etc.)" ...


3

So what you're looking for is an answer to the question "is my programming effective?". Programming effectively is a very important part of getting strong, so this is a good thing to be asking. My hunch from looking at your program is "no, there's not enough training volume and there's too much intensity". But... it's complex. TLDR I would advise you to ...


3

First of all, quit the low carb diet and switch to a balanced one (also here). You don't really need to eat anything special before workout, just eat anything that you can easily digest. For muscle growth you could add some protein (albumin and whey protein for example). For weight loss you should avoid fat and sugar. Skipping breakfast is fine too, but it ...


2

Yes. Training barefoot is actually one of the best ways to train, atleast if you're doing stuff like deadlifting or sqautting. The thing is, most gyms do not allow you to train barefoot for obvious hygiene/safety reasons, therefor a lot of people resort to shoes with very flat, sturdy soles. I personally just workout with my shoes off (on my socks) and my ...


2

The reason why the leg extension is particularly harmful to your knee is the way your leg is partially loaded on the seat, and the rest isn't, causing a "break point" that can be compared to how a twig would break under the same circumstance. Seated leg curls I would argue are even worse, though in this case due to the risk of back injury rather than knee ...


2

There's just entirely different exercises, honestly. The only similarity is that you're contracting the biceps femoris. Compare the muscles used for the GHR vs the leg curl, you'll see the difference. It's also built into the name, the GHR is the glute-ham-raise, and the glute portion there is key. The leg curl is, well, just a leg curl. I'm really not ...


2

The biggest indication to know whether you gained fat or not is the mirror. You can easily tell on many locations on your body if you've gained fat or not. If you're not doing any competitive bodybuilding, I personally don't see the point of know exactly what your bodyfat% is. You can however get more scientific and try various bodyfat% tests but many of ...


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