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18

The primary benefits yoga boasts over weight training and cardio work are: Flexibility of the muscles Mobility of the joints Strength across entire ranges of motion - for instance, the shoulder is taken through its entire ROM during an up-dog/down-dog series Some people find it to be a path for spiritual development. I find that heavy squats can fill that ...


14

First, let's understand that running is a form of conditioning, which can be done either aerobically or anaerobically. There are several ways to condition, and some are compatible with weightlifting and some do work against it. The first point I want to make is that you do have a mistaken supposition: that running will burn muscle. The two articles ...


13

I've seen gyms with bumper plates and a lifting platform, clearly designed and intended for standard Olympic weightlifting style drops from chest or overhead, next to a sign saying that one should always configure the safety bars so that the bar doesn't hit the ground. This would of course damage the bar, make a tremendous amount more noise, and increase ...


12

This article has links to actual studies showing no significant benefit to doing cardio with hand or ankle weights: ...if you are walking at a 3.5 mph pace and burning 5 calories per minute--adding a hand or ankle weight may make it feel harder, but you aren't actually burning more calories. A 2002 study in the Journal of Sports Medicine and Physical ...


12

While your abilities are still below lifting 160kg on any given weight, and you are performing the major powerlifting movements (squats, deadlifts, bench press, overhead press) then there isn't a major advantage one over the other. However, there are reasons why you would opt for Olympic plates: Standard bars are roughly 1" diameter, but there is enough ...


12

I found the owners manual. Check out page 36: The [below] chart shows the actual weight you are lifting when the ratios are applied. To find the actual weight you are lifting you would come down from the ratio being used and across from the number of the weight plate you have pinned. The top plate weighs just under 41 pounds, and all the other plates ...


11

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 ...


10

It's good that you do deadlifts, but the next best size builder are straight up free weight squats. Please do not be overconfident the first time you do free weight squats to full depth. Get used to the movement with an empty bar and the work up to it. I was able to do machine squats at over 400lbs, but when it came to free weight squats I couldn't even ...


10

In the book The Science of Yoga, William Broad discusses this in detail. My summary: for measures of cardiovascular fitness, Yoga is inferior to aerobic exercise. Indeed a small study of Yoga instructors (who do enormous amounts of yoga) found them to be roughly equivalent in measures of cardiovascular health (VO2 Max, etc) to someone who jogs 3-4 hours ...


10

I don't know the exact cause of cracking joints and as that page indicates professional opinion is also inconclusive, but I've always thought it was the cavitation of the synovial fluid which is again confirmed there. From Johns Hopkins' Orthopedic page: Cracking and popping of joints is usually normal and most of the time is nothing to be concerned ...


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

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

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. ...


8

Ankle weights will affect how your legs move as you run, and will likely cause injury. Weighted belts won't change your biomechanics much, but a greater impact can lead to injury as well. Even if you accelerate to a sprint, weighted ankles will keep your legs from moving normally. The weighted belt, on the other hand, won't affect you much at all in a sprint....


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 ...


7

Unless a manufacturer specifies the accuracy that they test their plates with, the weight can be off by a few percentage points from the nominal weight. Of course, if the plates are IWF certified, they go through an independent review process to make sure they are within specification. MuscleDriverUSA has a good reputation for shipping plates at the same ...


7

Due to the fact you are running a bodybuilding program, I assume your goal is to increase size rather than strength. According to the program's Training section, these are the ways to increase overload: Lift a greater amount of weight for an equal number of repetitions Lift the same amount of weight for more repetitions Lift a greater amount of weight for ...


7

In a world with "Don't" signs everywhere, if it's a problem with your gym then there will be a sign up saying not to drop. All my local gyms have the sign, but they are upstairs of other businesses. They also have thick mats in the free weight area but do not have bumper plates. I wouldn't be concerned with death stares from other gym goers if there's no ...


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

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

For programs like Starting Strength or StrongLifts you get a very cut and dry answer of "add 5 lbs per workout for all exercises, and add an additional 5 lbs for deadlifts." However, after taking a quick glance at the "Scott Dorn Muscle Building Program" I would say the answer is anything but simple. In fact, I will say right up front that you shouldn't add ...


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.


5

In general, in order to maximize the quality of your weight training, your body should be as fresh and rested as possible. Therefore, you should either run immediately afterwards, or run on your rest days between your strength training. I've tried running in the morning and weight training in the afternoon, but it didn't work out for me, because I never felt ...


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 ...


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