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13

Could be: 1. The weights are actually less A gym I used to go to had two different kinds of plates: rubber coated and cast iron. Out of curiosity, some patrons of the gym brought a scale and compared the weights of all the 45 lb. plates. The cast iron plates were all about 45 lb. with small variation of ±2 lbs. So some were 43, 44, 46, and 47 but all around ...


12

Your spine and shoulders should be fine, the biggest risk is to the knees. In particular, running with any kind of weights (vest, ruck sack, etc.) puts much more stress on your knees. If you have bad running form, it's even more of a problem. Some quick points to think about: Make sure you have the right shoes for your total weight including the ruck ...


11

It's called "standing calf raise machine".


10

At 1.7 m and 105 kg, your BMI is 36.3, which is above the 99th percentile for males your age and if you are experiencing any health conditions related to your size, this puts you in the morbidly obese category. In general, anybody who is interested in embarking on a diet and exercise plan would do well to consult a physician before doing so. In your case, ...


9

Two of the programs with a lot of following are Starting Strength (website / book) and Strong Lifts 5x5 (website). Whichever program you follow, the Starting Strength book is worth its weight in gold. Both of these programs are built for novices, which should be defined by strength standards, not personal opinions. They focus on compound barbell exercises. ...


9

If you can't increase the weight on the bar, then you have to settle for moving the bar faster (good for strength and power), reducing rest periods between sets (good for conditioning, hypertrophy (sometimes), and endurance), increasing the number of reps per set (good for endurance, conditioning, and hypertrophy), increasing the number of sets (good for ...


8

This can be calculated by figuring out the location of the centre of gravity of the unevenly loaded bar. If the CoG is outside of the pegs, then the bar will flip off. Some assumptions: 80mm thick 20kg bumper plates are being used. (Thicker plates will shift the CoG further out, so bumper plates are a worst-case-scenario.) The bar is positioned with its ...


8

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 ...


7

The number of sets you do increases what we call the total volume of work being done. The more volume of work you do, the stronger signal your body gets that it needs to grow. If you do only one set, you aren't giving your body a very strong signal to grow. If the set is heavier than last time (even if you push it to failure), you give a slightly stronger ...


7

I came across an article which said that a good starting weight for men is around 2.5kg - 5.0kg, then how should I modify this recommendation to make it more applicable to my "rather unique stature"? Does it make sense to me take these numbers with the face value or should I round these numbers down by default? In other circumstances it may make ...


7

Your machine uses mechanical advantage (or disadvantage) to multiply the resistance of the stack. The machine presumably has a pulley system. Pulleys can multiply or divide the load that they are acting on, trading off against pulling distance. So for example, you can set up a pulley system to lift a 200lb weight with only 100lb of force acting on the other ...


7

Also search for "gastrocnemius press" or "gastrocnemius machine." But I agree with the other comment, you can usually get 90% of the benefit of this with existing equipment, be it barbells + power racks, or smith machines, or even simply holding weights / kettlebells / dumbbells in your hands as you lift yourself to your toes and back.


6

The preferred way to load pull-ups is with a dip belt hung around the hips. This allows for variable loading from very little weight to multiple 45 pound plates, but more relevant to this question, it centers the weight on your hips instead of the shoulders. This means it doesn't change the angle you're pulling at, it simply makes you heavier. It should ...


6

First we need to understand what strength is and what types of strength there are (Ross Enamait describes it nicely on this page http://rosstraining.com/blog/strength-training-for-fighters/): However, he is talking about fighters and their need for strength but the concept is the same. Maximal Strength – Maximal strength is defined as the amount of force ...


6

Not only is it OK, it's something you SHOULD do. Pull your shoulders down and back. It pushes your chest out, and engages your lats, which is the entire point of the exercise.


6

I believe the overall consensus is that building straight muscle mass without weights is less effective. Here's a nice comparison of weight training vs callisthenics. My summary of it is the following: Building muscle mass requires progressive overload and a proper diet. Progressive overload is achieved in weight training by adding more weights. ...


5

High five for working out at home! You can achieve the superb fitness level with home exercise if you know what you are doing. Anyhow I remember doing pull-ups with a backpack once too. However the backpack would disbalance me since it was not tightly wrapped around my body. That's why it's much better to weighted pull yourself with a belt. The belt will ...


5

Exaggerating imbalances is generally not something I want to do. If I can do more pistol squats with my left leg than my right, I'll do some extra pistol squats and lunges with my right leg to catch it back up to speed. The same goes for arm work like overhead presses. In practical terms, I accomplish this with extra sets on the weak side, rather than trying ...


5

The answer with all questions of this manner is "It Depends". Specifically, the factors that influence the decision are: Are you competing in a strength sport? If so: How close to the contest date are you? Is the squat a contested lift (usually only Powerlifting, but occasionally this applies to Strongman as well) Your individual lever lengths and ...


5

mitro's answer is really good, but I'd like to add on it. It's going to be hard to really build strength without weight, but there are a few things you can consider in the meantime: Volume progression - good strength/powerlifting programs (Sheiko, Juggernaut, etc.) use volume as a main training stimulus rather than intensity. By increasing your training ...


5

1.If I get a small barbell like the C70 from Rogue, would I be okay with doing only the following exercises? Deadlift, Bent Over Row, Overhead Press Sure, they used that bar in the last CrossFit games to deadlift over 400lbs. I'm sure you'd be fine with it. I would recommend getting a full size bar is it will help your stabilising muscles work more. As far ...


5

Delayed onset muscle soreness (DOMS) is what what we usually mean when we talk about soreness. Let me explain some basics before going to the bench press example. DOMS is caused in general by damaging the muscle especially when lengthening it at the eccentric part of the motion (ACSM, 2011) (Wikipedia, 2017). According to the wikipedia article I cited, ...


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

The narrower your center of gravity the harder it is to balance the plate. Think about trying to press a relatively light bar that was 30 feet across. It would be very taxing to balance this bar even if it didn't weigh much. The balancing will happen from the use of your muscles, and the wider the weight distribution makes it seems heavier - due to more ...


4

Let me say this up front: one weight does not work for all your muscle groups. Your legs are far stronger than your arms. Even the act of pressing something away from your body is stronger than just doing curls or triceps extensions. You might find 5kg (~11 lbs) challenging for those muscles, but you won't even feel the difference with squats. Give ...


4

First off, excellent choice on taking charge of your physical fitness. 6-9 months can seem daunting, but really if you dial your nutrition in coupled with an effective training program you will see remarkable results. I'll try to chop up your question a bit: But I'd always heard (in my complete ignorance) that you should not do weight exercises every ...


4

Short answer Don't worry about it. Longer answer Weight belts are NOT going to give you any problems unless you pack on an obscene amount of weights. And this is a catch-22 anyway, because the weight you'd need to strap to yourself is way more than you'd ever be able to do pullups or dips with. You should always opt for a belt which can be tightened ...


4

Ankle weights will affect how you move your legs and put additional strain on your knees, which isn't a great idea. (i.e: it's a terrible idea) Weighted belt is a better way to add weight, but will be rather uncomfortable. A weighted jacket provides better weight distribution. However, I would challenge the reason why you want to add weight while running. ...


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