11

Everything always depends on your goals. The best exercises are the ones that help you accomplish your goals. If you are a power lifter, your goals are to get the biggest squat, deadlift, and bench press you can. Obviously, it helps to do those exercises to make them stronger. It does also happen that they are very good exercises for General Physical ...


8

He's 12, and you're already heading down the vanity path of worrying about muscle tone? He should be playing basketball, and eating lots of food. His body will adapt to the lifestyle, and he'll get fast and big. Any weight training should be under the careful supervision of an actual trainer. You should not be his trainer. This is because he needs to ...


5

Learn the rules It may be surprising, but there is no universally set rules for powerlifting competitions. A powerlifting competition sponsored by a federation must follow the federation's rules, but each federation may have different set of rules. A powerlifting competition that's hosted by a gym and not sponsored can have their own sets of rules. Most ...


4

Greg Knuckols wrote a good article regarding the differences between men and women as it pertains to weight training: Muscles behave the same on everyone: all that matters is cross-sectional size of the muscle and neural stimulation. Women's skeletal structures are different where the legs join the hips: this affects what correct form looks like for a woman ...


3

How long will it take to increase to that weight ? Well, that is not a question anyone can answer. It depends on various considerations like genetics, nutrition and workout intensity. How many times a week should I be training For a beginner, most experts advises 3 times per week for each muscle group. But it also depends on your workout intensity and your ...


2

You need to be genetically predisposed towards storing fat on your buttocks, and then you need to have a sufficiently high body fat percentage to have a fat butt. It's not something that can be trained in the gym, as muscle doesn't jiggle.


2

Four weeks is not a lot of time to prepare for a meet, but you can do some training to improve your performance. First, don't worry about the differences in your lifts. Focus on making the biggest increases in weight that you can, without worrying which lifts the increases occur in. If you can add either 10kg to your deadlift or 2.5kg to your bench press, ...


2

You said you don't have a trainer/coach, but my advice is to seek one out, preferably one who competes as well. I say this straight up because you also said you want to win a local powerlifting competition. I also have 7 weeks to my next powerlifting competition, but I'm a month into my training run, and my coach has written me a brutal program with a good ...


2

Fundamental human movements There are many ways to create a set of "best" exercises that cover all one's weightlifting bases. The best way to do so, in my mind, is with Dan John's movement classifications: Squat Hinge Pull (upper body) Push (upper body) Carry I'm not convinced that Carry is as fundamental as the others, but if it was generalized to "...


2

Your program looks well designed and well followed, and none of what you've mentioned suggests overtraining in the normal sense. However, working out is literally a form of stress. It's supposed to be a manageable stress. If you're concerned about the physiological stress of working out affecting your condition, or if you're worried about overtraining, I'd ...


2

No. The volume of your workout is not enough for overtraining, and the fact that you took time off confirms your problems are not due to your lifting. See a doctor. Especially due to the fact that you have a preexisting hormonal disorder, your doctor will be the best source of information.


2

As you correctly asserted, the body adapts to stressors put on it. Remove those stressors and the body reduces its expenditure. In relation to your question, yes. However, much the way that wearing a rucksack for a long hike gives you a small (10 minute) period of relief after taking it off your bodies compensation period would be also small. The body is ...


1

If you have cortisol deficiency (as an example) and get treated with hydrocortison, you need to increase your dose, lets say 5 mg for normal training or 10 mg for heavy. If you are not diagnosed, it might be you are just producing enough cortisol yourself, but not enough extra for training. Of course this was just an example, there are over 10 other ...


1

Starting Strength and Stronglifts 5x5 are good ready made routines. If you want to design your own, Practical Programming for Strength Training by Mark Rippetoe (also the author of Starting Strength) is an often recommended resource.


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