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 ...


6

There's a lot to address here, so I will try to do it step-wise. I started gym 1 year and a half ago, and results are no good, as I do not see progression in shoulders and arms for example.. Usually if you don't see any progression in a certain part of the body, it's simply because the routine you had wasn't conducive to growth in that particular area. ...


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 ...


5

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 ...


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

Higher heel elevation means that you can push your knees further forward before reaching the limit of your ankle flexibility. Knees further forward make for a more upright squat. If you're practicing Olympic weightlifting, then you'll generally want your squats to be more upright, since you need to catch the clean with an upright torso. Olympic lifters also ...


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

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, 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

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

We can only speculate on why he in particular chose to do so, but many programs especially those focusing on hypertrophy calculate weights relative to your 1RM. As you get stronger, those numbers need to be updated to reflect strength increases over time. A major component of hypertrophy training is progressive loading and the lifting the heavy weights ...


2

I'm lifting weight in order to improve my physical appearance. But I'm unsure whether I'm doing enough or not enough. This is a very common scenario in every sphere of human endeavour, which is good for us because that implies it is well-understood. One common approach is the process consisting of the steps that I'll detail below: Step 1 - Establish ...


2

First and most important of all, you need to ensure that you are working the targeted muscles of each exercise. This probably sounds dumb, but are you flexing and engaging your muscles while working them out? This is kind of hard to avoid if you are keeping good form, but not impossible. The second thing you’ll want to do is to ensure that each strength ...


2

Have you considered the Starting Strength protocol by Mark Rippetoe or StongLifts 5x5 (more or less the same thing as Starting Strength, but with more volume)? It meets your requirements and I've seen people get stupid, ridiculous strong on it. I dig how you delineated your program, but it's not necessary for all those exercises if you're wanting to ...


2

By workout I assume you mean weight training I would recommend running after your workout as your muscles will be tired. Your body is resorting to fat supply for energy as long as you had enough calories before your workout with the correct macros. Otherwise you may be losing muscular gains also.


2

This looks familiar. I think you posted a similar program once, and one of the flaws I pointed out is that you're fixating on one single set/rep scheme for each exercise. But you have some good questions, so I will try to answer these. I have modeled the rep ranges and exercises after this link. Should I be keeping everything constant at 3x8/4x8 (with the ...


2

Actually, deadlifts do have a unilateral equivalent: the one legged deadlift, usually done with a Kettlebell. If you google it, you'll get a bunch of pictures. At my gym, it is a common exercise, ladies mostly are doing it. I myself just started practicing it a week ago. However, this is a very, very difficult exercise to do properly. There is a huge ...


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