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[ { "answer_id": 38301, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 3, "selected": true, "text": "<p>Hormones that are released during slumber are going to be the biggest reason. If you don’t sleep long enough you might miss the sleep cycle responsibile for the hormone release. Of course, you can also start to suffer from sleep deprivation if you get too little sleep. The rest and recovery obtained during slumber is also useful, but It isn’t dependent on getting consecutive sleeping hours.</p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/</a></p>\n" }, { "answer_id": 38572, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": false, "text": "<p>In addition to JustSnilloc's answer, getting enough sleep so as to be fully aware is also important. Being \"in the moment\" and conscious of your body and its reactions is important when exercising for reasons of safety (you don't want to absent-mindedly forget plate clips, or miss the rack when putting the bar back up) as well as properly targeting the exercise (you don't want to be just going through the motions, or failing to isolate the movement by recruiting unrelated muscles). Lastly, being short on sleep can result in a degree of numbness and slowness of reaction time that could lead to you winding up in an injurious situation should things go wrong.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38285", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28996/" ]

[ { "answer_id": 38301, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 3, "selected": true, "text": "<p>Hormones that are released during slumber are going to be the biggest reason. If you don’t sleep long enough you might miss the sleep cycle responsibile for the hormone release. Of course, you can also start to suffer from sleep deprivation if you get too little sleep. The rest and recovery obtained during slumber is also useful, but It isn’t dependent on getting consecutive sleeping hours.</p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/</a></p>\n" }, { "answer_id": 38572, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": false, "text": "<p>In addition to JustSnilloc's answer, getting enough sleep so as to be fully aware is also important. Being \"in the moment\" and conscious of your body and its reactions is important when exercising for reasons of safety (you don't want to absent-mindedly forget plate clips, or miss the rack when putting the bar back up) as well as properly targeting the exercise (you don't want to be just going through the motions, or failing to isolate the movement by recruiting unrelated muscles). Lastly, being short on sleep can result in a degree of numbness and slowness of reaction time that could lead to you winding up in an injurious situation should things go wrong.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38286", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/1616/" ]

[ { "answer_id": 38295, "author": "aaaaa says reinstate Monica", "author_id": 27447, "author_profile": "https://fitness.stackexchange.com/users/27447", "pm_score": 0, "selected": false, "text": "<p>In general, think about training and stress. When you <a href=\"http://www.barbellmedicine.com/quickstart/\" rel=\"nofollow noreferrer\">apply stress via exercises, your muscle tries to adapt and get stronger</a>. At some point you'll need more stress to cause more adaptation. How much more, depends on your state of training (beginner versus non-beginner) and genetics.</p>\n\n<p>The main point is that there is no \"yes\" or \"no\" answer to your question. At some point you'll need more stress to get stronger, which generally shows up as more volume of training. That is why after 1 year of weightlifting I am doing 1.5-2hrs training 3X week, while it was OK to do 1 hr 3X in the beginning.</p>\n\n<p>Also it is important to remember that some workouts are more efficient than others. Barbell-based training is generally considered to be more effective than single-joint isolation movements. But you might need to modify some of them temporarily to work <a href=\"http://www.barbellmedicine.com/the-science-of-where-your-pain-comes-from/\" rel=\"nofollow noreferrer\">around pain</a> if you have some</p>\n" }, { "answer_id": 38298, "author": "stew.nesc", "author_id": 28917, "author_profile": "https://fitness.stackexchange.com/users/28917", "pm_score": 1, "selected": false, "text": "<p>Work out your shoulders once a week is totally fine. But your progress and muscle building depends certainly on the intensity of your workouts. </p>\n\n<p>I dont know how your plan looks like and how much you train a week but doing a pull workout once and a shoulder workout once will work your imbalance. The intensity depends on your feeling of the movement. So maybe start slow with light weight or even without weigth (Handstand, pull ups, ...). Because of your imbalance it will take time to develop the muscles but working out once will totally do it if you train right. And since shoulder injuries are one of the most common injuries you should always focus on quality instead of quantity. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38292", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28309/" ]

[ { "answer_id": 38295, "author": "aaaaa says reinstate Monica", "author_id": 27447, "author_profile": "https://fitness.stackexchange.com/users/27447", "pm_score": 0, "selected": false, "text": "<p>In general, think about training and stress. When you <a href=\"http://www.barbellmedicine.com/quickstart/\" rel=\"nofollow noreferrer\">apply stress via exercises, your muscle tries to adapt and get stronger</a>. At some point you'll need more stress to cause more adaptation. How much more, depends on your state of training (beginner versus non-beginner) and genetics.</p>\n\n<p>The main point is that there is no \"yes\" or \"no\" answer to your question. At some point you'll need more stress to get stronger, which generally shows up as more volume of training. That is why after 1 year of weightlifting I am doing 1.5-2hrs training 3X week, while it was OK to do 1 hr 3X in the beginning.</p>\n\n<p>Also it is important to remember that some workouts are more efficient than others. Barbell-based training is generally considered to be more effective than single-joint isolation movements. But you might need to modify some of them temporarily to work <a href=\"http://www.barbellmedicine.com/the-science-of-where-your-pain-comes-from/\" rel=\"nofollow noreferrer\">around pain</a> if you have some</p>\n" }, { "answer_id": 38298, "author": "stew.nesc", "author_id": 28917, "author_profile": "https://fitness.stackexchange.com/users/28917", "pm_score": 1, "selected": false, "text": "<p>Work out your shoulders once a week is totally fine. But your progress and muscle building depends certainly on the intensity of your workouts. </p>\n\n<p>I dont know how your plan looks like and how much you train a week but doing a pull workout once and a shoulder workout once will work your imbalance. The intensity depends on your feeling of the movement. So maybe start slow with light weight or even without weigth (Handstand, pull ups, ...). Because of your imbalance it will take time to develop the muscles but working out once will totally do it if you train right. And since shoulder injuries are one of the most common injuries you should always focus on quality instead of quantity. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38323", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26342/" ]

[ { "answer_id": 38350, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 4, "selected": false, "text": "<p>Cardiovascular endurance and general conditioning.</p>\n\n<p>Simply put, the body will adapt to whatever your regular activities are. The fuel that you provide your body with also plays a part, but your conditioning is what makes the biggest difference. Muscle size is largely irrelevant to something like walking, but it can help if you were trying to sprint faster. Regardless, the adaptations that you aren’t seeing include the blood vessels providing the muscles with more oxygen, the heart maintaining a steady pace, the muscle memory, the honed form, etc.</p>\n" }, { "answer_id": 38351, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 5, "selected": false, "text": "<p>Your answer lies in your own question:</p>\n<blockquote>\n<p>I'm a bit of a <em><strong>couch potato with a sedentary job</strong></em>, who normally gets out of breath walking up a few flights of stairs.</p>\n<p>Recently I saw an article on TV about an 82 year old guy who has been <em><strong>hill running for decades</strong></em>, and still goes out every day.</p>\n</blockquote>\n<p>Stamina is something that can be trained like everything else. As @JustSnilloc says, the body will adapt to the stresses that are put on it. Since you do basically no aerobic activity (By that I mean regular activity where your heart rate goes up, sweat, work, etc), your body doesn't have the mechanisms to cope with it. The other gentleman has been doing it for decades, for him it's as natural as sitting down is for you.</p>\n<p>The good news is that it doesn't take much to get aerobically fit, other than a willingness to dedicate yourself to the goal. Start small, and work your way up. At first you will be tired, sore, can't do much. As you go on, you will get better and fitter, and probably feel much better in everyday life. While running isn't for everyone, if you want to try it, I highly recommend any of the popular Couch to 5k apps/programs. They start out with light jogging and walking, and progress to a 5k run.</p>\n<p>For the physiology, there are a couple of training adaptations that are not covered by @nurdyguy's answer, I will add them as well here:</p>\n<ul>\n<li>Capillary/venous development - Not only do the lungs have capillary growth, this growth also occurs in the muscle tissues as well. This enables more oxygen to get to the muscles.</li>\n<li>Muscle adaptation - The muscles adapt to be able to both store more glycogen, as well as increased efficiency in oxygen use.</li>\n<li>Increased mitochondrial density - The mitochondria are where respiration in the cells occur, as well as energy production. More of these means more power to the muscles.</li>\n<li>Neuromuscular patterning - As you do a thing, your body adapts to be better at doing the thing. This means that your body uses less energy to do the same amount of work.</li>\n<li>Fiber adaptation - This is iffy and still unproven. Some studies say that fiber type (slow/fast twitch) is fixed at birth, other studies show some adaptation/change in the fibers. Slower is better for endurance, fast is better for sprinting and power.</li>\n</ul>\n" }, { "answer_id": 38352, "author": "Milwrdfan", "author_id": 29070, "author_profile": "https://fitness.stackexchange.com/users/29070", "pm_score": 2, "selected": false, "text": "<p>Depending on how tired you feel walking up a few flights of stairs, it could also be a medical issue. I recently had a friend who had extremely low hemoglobin levels in their blood, but didn't know it. The only \"symptoms\" were similar endurance and fatigue issues with even moderate exercise. If you're concerned about it, pay a visit to your doctor and have them check you over for overall health and blood levels to rule out issues other than a sedentary lifestyle.</p>\n" }, { "answer_id": 38353, "author": "Chelonian", "author_id": 1789, "author_profile": "https://fitness.stackexchange.com/users/1789", "pm_score": 4, "selected": false, "text": "<blockquote>\n <p>I'm curious to know what makes him (and the walkers I saw) \"fit\" - where does his stamina comes from? He was stick thin like me, so I guess muscles don't play a huge role in it. I can only assume it's down to heart and lung efficiency?</p>\n</blockquote>\n\n<p>Well, a quick look at that man's body may not have given you an accurate enough picture of his body's composition. He looked stick then, as do you, but how much of his thinness was muscle (particularly leg muscle) and how much of yours is visceral fat? There is a popular term now, \"skinny-fat\", meaning someone who looks thin but who has a fair bit of body fat anyway and very little muscle mass compared to a trained person. Even a small difference, where your fat mass is his muscle mass, can give him a significant advantage.</p>\n\n<p>Aside from skeletal muscle growth, some of the physical adaptations due to fitness training are:</p>\n\n<ul>\n<li>More efficient heart contraction, so ejection of a larger amount of blood with each beat (and usually far fewer beats per minute, since each contraction does so much more work).</li>\n<li>increased capillary blood supply to muscles</li>\n<li>increased number of mitochondria, the \"energy factories\" of cells.</li>\n<li>increased hemoglobin and myoglobin, the oxygen carriers of the body.</li>\n</ul>\n\n<p>Based on what I know about biology, likely there are a number of other cellular level changes having to do with receptors on cells and even gene expression. These likely affect things like blood sugar handling and many other functions that would be helpful during exertion.</p>\n" }, { "answer_id": 38355, "author": "nurdyguy", "author_id": 29075, "author_profile": "https://fitness.stackexchange.com/users/29075", "pm_score": 5, "selected": false, "text": "<p>If you are really interested in the biology behind fitness then I'd suggest reading Dr. Jack Daniel's \"Daniel's Running Formula\". I'll paraphrase a few of the points you would read there.</p>\n\n<p>The goal is to get oxygen from the air to the muscles that need it. There are several systems involved in this process.</p>\n\n<ol>\n<li><p>Lung capacity</p>\n\n<p>Quite simply, how much air can your lungs hold? This value won't change much from training but it can a bit.</p></li>\n<li><p>Lung capillary development</p>\n\n<p>This is actually much more important that overall capacity. As you train the capillary system around your lungs will grow and expand. Then result is that you are able to pull more oxygen from each breath.</p></li>\n<li><p>Heart strength</p>\n\n<p>Your heart is a muscle. As you train it gets stronger. The result is that you are able to push more blood with each beat. Thus more oxygen, which is carried in the blood, is moved to the muscles.</p></li>\n<li><p>Muscle oxygen absorbtion</p>\n\n<p>Ok so your lungs breathe in the oxygen and your heart passes it through the blood stream to the muscles. Now your muscles need to be able to absorb the oxygen from the blood and into their cells for use. The more you train, the more efficient the muscles become at doing this.</p></li>\n</ol>\n\n<p>If you look at points 1-4 together you get what is sometimes referred to as \"VO2 Max\". This is basically how much oxygen can you get from the air and into your muscles. </p>\n\n<ol start=\"5\">\n<li><p>Lactic acid threshold</p>\n\n<p>Ok so if your muscles are getting enough oxygen then the activity is purely aerobic. However, most exercises are not 100% purely aerobic, there is an anaerobic element. The byproduct of anaerobic activity is lactic acid. The lactic acid begins to accrue in your muscles (which is a big part of why you get the \"burning\" feeling). Your body is able to clear the lactic acid out in order to alleviate this. Lactic acid threshold is basically the point where your body can just barely clear out as much as you are producing. If the activity intensifies much beyond that point then very soon the muscles will become overwhelmed and you'll have to stop for a breath.</p></li>\n</ol>\n\n<p>When it comes to training, certain kinds of workouts can target certain systems. A tempo run for example is great for targeting lactic acid threshold. If you are interested in learning more, check out the book, it is FANTASTIC. Then go get some good running shoes and hit the trail!</p>\n\n<p>Edit 1:\nWhen I said that lung capillary development is more important that lung capacity I mean from the perspective of training. Lung capacity can change as the result of training but not by all that much. Lung capillary development on the other hand can be increased dramatically.</p>\n\n<p>Edit 2:\nAbove was mostly a general overview of what is involved in \"Cardiovascular Fitness\" but I'll address a couple of your other questions more directly.</p>\n\n<blockquote>\n <p>I'm curious to know what makes him (and the walkers I saw) \"fit\" - where does his stamina comes from? </p>\n</blockquote>\n\n<p>Exercise in general involves a \"stress - recovery\" dynamic. When you <em>stress</em> a system in your body, your body reacts by making that system stronger during <em>recovery</em>. This is the same whether the stress be from something like weight lifting or something like walking. Runners and walkers as you saw have great fitness because they stressed their cardiovascular system and their body strengthened it as a response. Above I wrote about specific systems in your body involved in this.</p>\n\n<blockquote>\n <p>He was stick thin like me, so I guess muscles don't play a huge role in it. \n I can only assume it's down to heart and lung efficiency?</p>\n</blockquote>\n\n<p>Actually that is only partially true. If you look back at my descriptions of VO2max and Lactic Acid Threshold, both are at least partially muscle specific. In VO2max, the muscle has to be able to absorb oxygen from the blood stream. You could pump as much oxygen there as you want but if the muscle can't absorb it then it won't help. Similarly, weaker muscles will result in lower Lactic Acid Thresholds which will cause fatigue faster. </p>\n\n<p>A couple of years ago I was running daily, 60-ish miles per week, and had pretty darn good overall fitness. I had to back off from running (due to an injury) but didn't want to sacrifice fitness so I added swimming. When running I could go do a 20-miler at a fairly aggressive pace but when swimming I would be pretty wiped out after only 15-20 minutes because the muscle groups involved were completely different. Sure my lungs and heart were in great shape but my arms were like wet noodles.</p>\n\n<p>One other note: To some extent fitness is \"in the eye of the beholder\". I know weight lifters (bulk/power lifters) who think they are in great shape but they can't run much at all. Similarly, most runners don't lift. Who is to say one is more \"fit\" than the other? Clearly my background as a runner exposes my own preference but I just wanted to note that the idea \"fitness\" can vary.</p>\n" }, { "answer_id": 38359, "author": "ChrisW", "author_id": 2790, "author_profile": "https://fitness.stackexchange.com/users/2790", "pm_score": 2, "selected": false, "text": "<p>I once saw a Nova documentary -- <a href=\"http://www.pbs.org/wgbh/nova/body/marathon-challenge.html\" rel=\"nofollow noreferrer\">Marathon Challenge</a> -- in which they trained a group of &quot;average people&quot; to run the Boston marathon, in 40 weeks.</p>\n<p>One of the characteristics which they measured was &quot;<a href=\"https://en.wikipedia.org/wiki/VO2_max\" rel=\"nofollow noreferrer\">VO₂<em>max</em></a>&quot; i.e. the rate at which people consume oxygen (measured by wearing a respirator/mask on a treadmill and measuring the difference between oxygen in and oxygen out).</p>\n<p>They said that was a good overall/single measure because it measures efficiency of:</p>\n<ul>\n<li>Lungs transpiring oxygen, and</li>\n<li>Heart pumping blood, and</li>\n<li>Muscle tissue using oxygen</li>\n</ul>\n<p>They said that, with exercise/training, tissues becomes more heavily &quot;vascularised&quot;: i.e. <a href=\"https://en.wikipedia.org/wiki/Capillary\" rel=\"nofollow noreferrer\">capillaries</a> become larger or denser (or something like that), so blood is more easily delivered to the tissues.</p>\n<p>Quoting from the transcript:</p>\n<blockquote>\n<p>When we measure somebody's VO2 max, it's a very interesting number, because it is really complicated and there are a lot of different factors.</p>\n<p>So it's how well the heart is beating; it's how well the vessels are expanding, how elastic they are; how many capillaries there are to bring the oxygenated blood to the muscles. So it's one number that shows us an overall good health of the entire cardiovascular system.</p>\n</blockquote>\n<p>And:</p>\n<blockquote>\n<p>So in nine short weeks, what's happened? What's changed?</p>\n<p>The runners' hearts are more efficient, filling up faster between beats and pumping more blood with less energy. They might even be slightly bigger.</p>\n<p>Certainly the heart is working a bit better. But by far, the majority of the changes are happening with the vessels, the plumbing of the body.</p>\n<p>Arteries and veins have become more elastic, easing blood flow. And down at the level of the muscle cell itself, there are more tiny capillaries, meaning faster delivery of oxygen.</p>\n<p>Even inside the cell, energy production has been ramped up by mitochondria, the structures that transform fat, carbohydrate and oxygen into energy.</p>\n<p>As you become more and more trained, the muscle actually starts making more mitochondria and also making them larger so that they can actually process and break down more fuels for energy.</p>\n<p>So in nine weeks, from their hearts to the tiniest enzymes in their cells, these bodies were transformed.</p>\n<p>The human body is an amazing organism. And what we see is that when you don't use things, you lose that body tissue.</p>\n</blockquote>\n<p>I think it's not only about the delivery of oxygen (and other nutrients) to the tissues, but also the removal of the spent by-products.</p>\n<p>There may be some difference in gross musculature too -- people say that cyclists look as if they have strong legs -- but legs are already the biggest muscles in the body.</p>\n<p>Another consideration is that if or when circulation fails (when you're unwell) it tends to fail in the legs first -- causing &quot;edema&quot; or &quot;peripheral neuropathy&quot; -- I think the body privileges e.g. the circulation to the brain, and the legs get the left-overs (also the feet are more distant, and circulation has to work against gravity).</p>\n<p>In case it isn't clear, the body adapts to training: e.g. if you move weight[s] the muscles become stronger, and you train aerobically then your aerobic capacity (that &quot;VO₂<em>max</em>&quot; again) increases.</p>\n<p>I think it's worth reading the whole transcript, by the way.</p>\n" }, { "answer_id": 38367, "author": "Venky", "author_id": 29108, "author_profile": "https://fitness.stackexchange.com/users/29108", "pm_score": 0, "selected": false, "text": "<p>Take a look at some of your other personal habits, what is your diet like? A good diet can have an effect on concentration. How much sleep are you getting? How much exercise? All of this can have negative effects on you. After that look at your medical history, have you ever been tested for diabetes? Low blood sugar is hell on concentration. Have you ever been placed on prescription medication for things like ADD or depression? You might want to talk to your doc next time you get a checkup about it. Don't go into a tizzy trying to self diagnose on Google but rather talk to a real doc.</p>\n\n<p>Good luck.</p>\n" }, { "answer_id": 38370, "author": "Chronocidal", "author_id": 29114, "author_profile": "https://fitness.stackexchange.com/users/29114", "pm_score": 2, "selected": false, "text": "<p>There are lots factors that come into play - blood pressure and cholesterol will impact how well oxygen and glucose get to the muscles, diet will change the way your body metabolises (how \"accessible\" is the fuel, do the cells have materials to make enough enzymes to process it quickly, etc), and technique will play a large part in efficiency - how much energy is just <em>wasted</em>?</p>\n\n<p>One component mentioned in several other answers referring to VO2Max - however, that is (as the name says) a <strong>maximum</strong>. How about VO2 <em>Average</em>?</p>\n\n<p>As a quick experiment: Sitting or standing where you are, place one hand in the centre of your chestbone, and the other just above your belly-button. Then leave them there for a couple of minutes.</p>\n\n<p>Now, while you wait, you'll (hopefully) have been breathing. So, which way did this move your hands - and how far? The shallowest breathing would have the bottom hand not moving, and the top hand scarcely moving. If you breath like that when walking, you won't get enough oxygen, and you'll be out of breath.</p>\n\n<p>Now, at the other end of the spectrum: Both hands moving much further, and in <em>opposite</em> directions. Breathe in - top hand out / bottom hand in. Breathe out - top hand in / bottom hand out. This means that the diaphram is pulling down, sucking air right down to the bottom of the lungs and forcing it out again. Every breath provides <em>massively</em> more oxygen. If this is not your \"default\" breathing pattern, you can train your body to use it instead, and <strong>usually</strong> see an increase in stamina.</p>\n\n<p>(There is a related technique for recovering <em>after</em> exercise, where you use the abdominal muscles to help suck the diaphram down and squeeze it back up - this helps keep the diaphram under control if it starts spasming, and you'll often see pro athletes doing this with their hands behind their head and elbows pushed up and back to maximise lung capacity after a race. Because it squeezes the diaphram to keep it under control it can, done correctly, stop hiccups.)</p>\n" }, { "answer_id": 38375, "author": "WoJ", "author_id": 29129, "author_profile": "https://fitness.stackexchange.com/users/29129", "pm_score": 1, "selected": false, "text": "<p>The other answers give you a lot of technical details (extremely interesting BTW). I can give you a data point on perceived fitness.</p>\n\n<p>I commute to the office everyday. This is 30 km per day in a \"wavy\" environment (not flat, but without difficult areas either). I have a quick cadence and I am bathing in sweat when arriving to the office or home, but without being really tired (after a shower I am good to go, full of energy)</p>\n\n<p>I am not very fit (a bit overweight) and used to play volleyball and trained Kung-Fu for years. I have a sedentary work otherwise.</p>\n\n<p>After two or three years of biking I happened to get a puncture. I did not have the time to fix it on the spot so I hid the bike in the forest and realized that the superman I am after all these years of pedaling will easily run the 1 or 2 km separating me from the office.</p>\n\n<p>After maybe 200 meters my lungs were on fire.</p>\n\n<p>I think (and would love to have some real information on that) that one can be relatively performant in a specific activity, and nothing in a similar one (say, running-biking-swimming - not biking-chess or biking-weight lifting)</p>\n" }, { "answer_id": 38382, "author": "umbium", "author_id": 29146, "author_profile": "https://fitness.stackexchange.com/users/29146", "pm_score": 1, "selected": false, "text": "<p>I think that it has been properly answered your question regarding the physical issues that lead to having no stamina.</p>\n\n<p>But I will say that even if you compare yourself to another \"couch potato\" you will find that this other person will endure more physical stress or less physical stress than you. This is because physical stress is well, stress.</p>\n\n<p>In resistance based activities, like running, cycling, swimming long distances, climbing high peaks, and all that kind of things, your mind is an important part of the equation, even as important as your body. </p>\n\n<p>I see this everyday in the gym or when taking my bike for a ride. There is people who can stand better against muscular pain when doing an effort, or who can keep their mind fit when cycling long distances. This depends about too many things. Experiences of your past life, genetics, having achieved something similar so you lose fear knowing you can do it, being motivated to something, etc.</p>\n" }, { "answer_id": 39197, "author": "Ashfaq Ahmad Khan", "author_id": 29950, "author_profile": "https://fitness.stackexchange.com/users/29950", "pm_score": -1, "selected": false, "text": "<p>Well the stamina will be increasing by regular workout and proper training , it is quit simple that a person have better stamina then the other person the reason is difference of healthy diet and daily workout...</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38349", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/24822/" ]

[ { "answer_id": 38357, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 0, "selected": false, "text": "<p>Through taking protein alone is not enough to gain weight (if that's your goal) when you work out your body needs energy and burns calories. You need to make sure that you eat a lot of calories in the window that you have to keep up your muscle and make sure you have enough energy. Whey protein is obviously going to help you get the protein intake that you require especially in your specific conditions</p>\n\n<p>On the other hand if you're trying to lose weight then taking whey in your windows to intake can be a good supplement to help increasing your metabolic rate also.</p>\n" }, { "answer_id": 38358, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": true, "text": "<p>Let's get something straight. To gain muslce, or gain weight for that matter, you don't need to consume any supplements.</p>\n\n<p>The best protein you can consume is from real food. That being said, it can be hard to consume enough protein from just food. This is the reason many people supplement this in with shakes.</p>\n\n<p>Whether you will gain muscles or not will depend on the amount of calories you consume and the amount of calories you burn. If your caloric intake it too low, you're most likely going to lose weight. If you recently started working out, it's very possible to gain muscle while also losing weight but the longer you work out, the harder it will become to combine the two.</p>\n\n<p><strong>TLDR: You won't magically gain weight from taking a protein supplement, but it can help to consum enough protein during the day to feed your muscles so that they can grow.</strong> My advice would be to consume the shake directly after a workout together with a meal that consist of the necessary macronutrients.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38356", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29079/" ]

[ { "answer_id": 38376, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 1, "selected": false, "text": "<p>Welcome to the Fitness SE!</p>\n\n<p>Stalling, or plateauing, is a very common occurrence. It will happen time and time again, and it happens to all of us. Knowing how to deal with it will help you overcome them though, so I'll be focusing on that.</p>\n\n<p><strong>The problem with altering your program</strong></p>\n\n<p>I would caution against altering a tried-and-true program. The numbers and frequencies are chosen with care.</p>\n\n<p>One of the possible problems you will encounter if you increase the volume/frequency of pressing movements only, is that the muscles involved here will overpower your back muscles, resulting in poor posture.</p>\n\n<p>Particularly bad is the idea of a beginner making their own programs. This is a very common mistakes that usually have less-than-ideal results, because programming a good routine requires pretty substantial knowledge in order to not overlook important factors, and avoid exercises that are straight-up bad for you.</p>\n\n<p>Also, beginners who make their own programs tend to place too much focus on the bodypart they have the highest hopes for. For most guys, this would be chest/shoulders and arms, neglecting back and legs.</p>\n\n<p><strong>Greasing the groove</strong></p>\n\n<p>The alteration you suggest isn't really \"greasing the groove\". GTG is more based on doing exercises throughout the day. Not just by adding a few sets while you're at the gym, but by doing sets every waking hour of every day.</p>\n\n<p>While this <em>could</em> be a solution, it has to be done with a mindset of including every big muscle group. You might be inclined to do pushups under GTG, but then you're again at risk of poor posture. Instead, you should be doing pushups AND pullups AND squats, or some other combination that includes both pressing, pulling, and legs.</p>\n\n<p><strong>My suggestion</strong></p>\n\n<p>Keep it simple. If you have reached a plateau, it's better to find a different program - a different full-body program, that is - in order to challenge your muscles and central nervous system in a new way. As I mentioned, variation is key. And for that reason, programs should be switched out and in, avoiding stagnation.</p>\n\n<p>There is a plethora of different programs out there. Personally, I'm a fan of Wendler's 5/3/1, and I know a lot of people have had great success with Stronglifts 5x5.</p>\n\n<p>Trying one of these for 6-8 months, and then the other, you will probably have an easier time breaking plateaus. And with this, you will gain more experience, find out what works best for your body in particular, and you can have a wiser look next time you hit a plateau. And you will. We all hit them. Knowing how to break them instead of becoming demotivated is very important.</p>\n" }, { "answer_id": 38384, "author": "Pablo", "author_id": 28501, "author_profile": "https://fitness.stackexchange.com/users/28501", "pm_score": 0, "selected": false, "text": "<p>It's often suggested to not focus Overhead Press and the Bench Press on a 1:1 ratio, if you are focusing on powerlifting. \nYou can sacrifice OHP so you bench press two times a week and OHP once a week. </p>\n\n<p>But if you have been doing starting strength for a while, it might soon be time to switch to a more advanced program? Usually the rule is that you switch when you can't progress linearly anymore. </p>\n" }, { "answer_id": 38396, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 1, "selected": false, "text": "<p>Yes, Starting Strength does have quite low pressing volume, and you can add more weekly pressing volume by increasing frequency if your bench press or overhead press is stalling, and you feel that lack of volume is the culprit. (You'd want to be sure that it wasn't actually other common factors, like insufficient food intake, sleep, or rest between sets. But if it's only your presses that are stalling and not your squats, then it's less likely to be one of those causes.)</p>\n\n<p>Pressing movements are nowhere near as systemically stressful as squats or deadlifts, and so you have much more latitude for increasing pressing volume without accumulating more stress than you can recover from.</p>\n\n<p>Have a listen to the following podcast, which describes approaches for managing the transition from novice to intermediate training: <a href=\"https://www.youtube.com/watch?v=Pv9uA33SjIQ&amp;t=1426s\" rel=\"nofollow noreferrer\">Barbell Logic episode #53 - Minimum Effective Dose</a></p>\n\n<p>In this episode, Scott Hambrick describes exactly the same approach as you propose, in that he has his intermediate trainees do 6 pressing sessions per week, where on a bench day they will add lighter than usual overhead press sets after benching, and on overhead press days will add lighter bench press sets after the overhead press, such that each workout still has one of bench or overhead press alternating as the primary pressing movement for that day.</p>\n\n<p>Matt Reynolds then says he prescribes 5 push workouts per week, where powerlifting trainees would bench press three times per week and overhead press twice, strengthlifting trainees would overhead press three times and bench twice, and other would alternate between 3BP+2OHP and 2BP+3OHP each week.</p>\n\n<p>They also discuss this in greater detail in <a href=\"https://www.youtube.com/watch?v=gbIG-Y3W0UI\" rel=\"nofollow noreferrer\">episode #93 - Build Your Press with Better Programming</a>.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38372", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29126/" ]

[ { "answer_id": 38376, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 1, "selected": false, "text": "<p>Welcome to the Fitness SE!</p>\n\n<p>Stalling, or plateauing, is a very common occurrence. It will happen time and time again, and it happens to all of us. Knowing how to deal with it will help you overcome them though, so I'll be focusing on that.</p>\n\n<p><strong>The problem with altering your program</strong></p>\n\n<p>I would caution against altering a tried-and-true program. The numbers and frequencies are chosen with care.</p>\n\n<p>One of the possible problems you will encounter if you increase the volume/frequency of pressing movements only, is that the muscles involved here will overpower your back muscles, resulting in poor posture.</p>\n\n<p>Particularly bad is the idea of a beginner making their own programs. This is a very common mistakes that usually have less-than-ideal results, because programming a good routine requires pretty substantial knowledge in order to not overlook important factors, and avoid exercises that are straight-up bad for you.</p>\n\n<p>Also, beginners who make their own programs tend to place too much focus on the bodypart they have the highest hopes for. For most guys, this would be chest/shoulders and arms, neglecting back and legs.</p>\n\n<p><strong>Greasing the groove</strong></p>\n\n<p>The alteration you suggest isn't really \"greasing the groove\". GTG is more based on doing exercises throughout the day. Not just by adding a few sets while you're at the gym, but by doing sets every waking hour of every day.</p>\n\n<p>While this <em>could</em> be a solution, it has to be done with a mindset of including every big muscle group. You might be inclined to do pushups under GTG, but then you're again at risk of poor posture. Instead, you should be doing pushups AND pullups AND squats, or some other combination that includes both pressing, pulling, and legs.</p>\n\n<p><strong>My suggestion</strong></p>\n\n<p>Keep it simple. If you have reached a plateau, it's better to find a different program - a different full-body program, that is - in order to challenge your muscles and central nervous system in a new way. As I mentioned, variation is key. And for that reason, programs should be switched out and in, avoiding stagnation.</p>\n\n<p>There is a plethora of different programs out there. Personally, I'm a fan of Wendler's 5/3/1, and I know a lot of people have had great success with Stronglifts 5x5.</p>\n\n<p>Trying one of these for 6-8 months, and then the other, you will probably have an easier time breaking plateaus. And with this, you will gain more experience, find out what works best for your body in particular, and you can have a wiser look next time you hit a plateau. And you will. We all hit them. Knowing how to break them instead of becoming demotivated is very important.</p>\n" }, { "answer_id": 38384, "author": "Pablo", "author_id": 28501, "author_profile": "https://fitness.stackexchange.com/users/28501", "pm_score": 0, "selected": false, "text": "<p>It's often suggested to not focus Overhead Press and the Bench Press on a 1:1 ratio, if you are focusing on powerlifting. \nYou can sacrifice OHP so you bench press two times a week and OHP once a week. </p>\n\n<p>But if you have been doing starting strength for a while, it might soon be time to switch to a more advanced program? Usually the rule is that you switch when you can't progress linearly anymore. </p>\n" }, { "answer_id": 38396, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 1, "selected": false, "text": "<p>Yes, Starting Strength does have quite low pressing volume, and you can add more weekly pressing volume by increasing frequency if your bench press or overhead press is stalling, and you feel that lack of volume is the culprit. (You'd want to be sure that it wasn't actually other common factors, like insufficient food intake, sleep, or rest between sets. But if it's only your presses that are stalling and not your squats, then it's less likely to be one of those causes.)</p>\n\n<p>Pressing movements are nowhere near as systemically stressful as squats or deadlifts, and so you have much more latitude for increasing pressing volume without accumulating more stress than you can recover from.</p>\n\n<p>Have a listen to the following podcast, which describes approaches for managing the transition from novice to intermediate training: <a href=\"https://www.youtube.com/watch?v=Pv9uA33SjIQ&amp;t=1426s\" rel=\"nofollow noreferrer\">Barbell Logic episode #53 - Minimum Effective Dose</a></p>\n\n<p>In this episode, Scott Hambrick describes exactly the same approach as you propose, in that he has his intermediate trainees do 6 pressing sessions per week, where on a bench day they will add lighter than usual overhead press sets after benching, and on overhead press days will add lighter bench press sets after the overhead press, such that each workout still has one of bench or overhead press alternating as the primary pressing movement for that day.</p>\n\n<p>Matt Reynolds then says he prescribes 5 push workouts per week, where powerlifting trainees would bench press three times per week and overhead press twice, strengthlifting trainees would overhead press three times and bench twice, and other would alternate between 3BP+2OHP and 2BP+3OHP each week.</p>\n\n<p>They also discuss this in greater detail in <a href=\"https://www.youtube.com/watch?v=gbIG-Y3W0UI\" rel=\"nofollow noreferrer\">episode #93 - Build Your Press with Better Programming</a>.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38374", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27147/" ]

[ { "answer_id": 38376, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 1, "selected": false, "text": "<p>Welcome to the Fitness SE!</p>\n\n<p>Stalling, or plateauing, is a very common occurrence. It will happen time and time again, and it happens to all of us. Knowing how to deal with it will help you overcome them though, so I'll be focusing on that.</p>\n\n<p><strong>The problem with altering your program</strong></p>\n\n<p>I would caution against altering a tried-and-true program. The numbers and frequencies are chosen with care.</p>\n\n<p>One of the possible problems you will encounter if you increase the volume/frequency of pressing movements only, is that the muscles involved here will overpower your back muscles, resulting in poor posture.</p>\n\n<p>Particularly bad is the idea of a beginner making their own programs. This is a very common mistakes that usually have less-than-ideal results, because programming a good routine requires pretty substantial knowledge in order to not overlook important factors, and avoid exercises that are straight-up bad for you.</p>\n\n<p>Also, beginners who make their own programs tend to place too much focus on the bodypart they have the highest hopes for. For most guys, this would be chest/shoulders and arms, neglecting back and legs.</p>\n\n<p><strong>Greasing the groove</strong></p>\n\n<p>The alteration you suggest isn't really \"greasing the groove\". GTG is more based on doing exercises throughout the day. Not just by adding a few sets while you're at the gym, but by doing sets every waking hour of every day.</p>\n\n<p>While this <em>could</em> be a solution, it has to be done with a mindset of including every big muscle group. You might be inclined to do pushups under GTG, but then you're again at risk of poor posture. Instead, you should be doing pushups AND pullups AND squats, or some other combination that includes both pressing, pulling, and legs.</p>\n\n<p><strong>My suggestion</strong></p>\n\n<p>Keep it simple. If you have reached a plateau, it's better to find a different program - a different full-body program, that is - in order to challenge your muscles and central nervous system in a new way. As I mentioned, variation is key. And for that reason, programs should be switched out and in, avoiding stagnation.</p>\n\n<p>There is a plethora of different programs out there. Personally, I'm a fan of Wendler's 5/3/1, and I know a lot of people have had great success with Stronglifts 5x5.</p>\n\n<p>Trying one of these for 6-8 months, and then the other, you will probably have an easier time breaking plateaus. And with this, you will gain more experience, find out what works best for your body in particular, and you can have a wiser look next time you hit a plateau. And you will. We all hit them. Knowing how to break them instead of becoming demotivated is very important.</p>\n" }, { "answer_id": 38384, "author": "Pablo", "author_id": 28501, "author_profile": "https://fitness.stackexchange.com/users/28501", "pm_score": 0, "selected": false, "text": "<p>It's often suggested to not focus Overhead Press and the Bench Press on a 1:1 ratio, if you are focusing on powerlifting. \nYou can sacrifice OHP so you bench press two times a week and OHP once a week. </p>\n\n<p>But if you have been doing starting strength for a while, it might soon be time to switch to a more advanced program? Usually the rule is that you switch when you can't progress linearly anymore. </p>\n" }, { "answer_id": 38396, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 1, "selected": false, "text": "<p>Yes, Starting Strength does have quite low pressing volume, and you can add more weekly pressing volume by increasing frequency if your bench press or overhead press is stalling, and you feel that lack of volume is the culprit. (You'd want to be sure that it wasn't actually other common factors, like insufficient food intake, sleep, or rest between sets. But if it's only your presses that are stalling and not your squats, then it's less likely to be one of those causes.)</p>\n\n<p>Pressing movements are nowhere near as systemically stressful as squats or deadlifts, and so you have much more latitude for increasing pressing volume without accumulating more stress than you can recover from.</p>\n\n<p>Have a listen to the following podcast, which describes approaches for managing the transition from novice to intermediate training: <a href=\"https://www.youtube.com/watch?v=Pv9uA33SjIQ&amp;t=1426s\" rel=\"nofollow noreferrer\">Barbell Logic episode #53 - Minimum Effective Dose</a></p>\n\n<p>In this episode, Scott Hambrick describes exactly the same approach as you propose, in that he has his intermediate trainees do 6 pressing sessions per week, where on a bench day they will add lighter than usual overhead press sets after benching, and on overhead press days will add lighter bench press sets after the overhead press, such that each workout still has one of bench or overhead press alternating as the primary pressing movement for that day.</p>\n\n<p>Matt Reynolds then says he prescribes 5 push workouts per week, where powerlifting trainees would bench press three times per week and overhead press twice, strengthlifting trainees would overhead press three times and bench twice, and other would alternate between 3BP+2OHP and 2BP+3OHP each week.</p>\n\n<p>They also discuss this in greater detail in <a href=\"https://www.youtube.com/watch?v=gbIG-Y3W0UI\" rel=\"nofollow noreferrer\">episode #93 - Build Your Press with Better Programming</a>.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38379", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29144/" ]

[ { "answer_id": 38390, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 4, "selected": true, "text": "<p>Side stitches are quite common while running. It's typically a cramp in the <a href=\"https://en.wikipedia.org/wiki/Thoracic_diaphragm\" rel=\"noreferrer\">diaphragm</a> which is a muscle just underneath the ribs and below the lungs. People don't actually know what causes side-stitches, but there are theories.</p>\n\n<ol>\n<li>Breathing. Commonly people will have very erratic breathing while running. They do very quick, short huffs. Ideally, you should be taking in big, slow, deep breaths. Use the full capacity of your lungs. A common tactic is to time your breathing with your pace. Three (or more) steps inhale, and one step exhale. Some people slow their breathing by inhaling through the nose, and exhale through the mouth. I personally don't like this method because it gets harder the faster you go, but it is a common tactic.</li>\n<li><a href=\"http://www.fleetfeettucson.com/blogs/ask-a-nuritionist/can-a-lack-of-salt-cause-muscle-cramps\" rel=\"noreferrer\">Eat salt and potassium</a>. You lose a lot of salt while running through sweat. You need those and the lack of both can contribute to cramps (or so it's theorized).</li>\n<li>Hydrate. Goes without saying. I'm not saying you should drink a gallon before every run, but if your pee is the color of apple juice you should have a glass. Interestingly though, <a href=\"https://www.livestrong.com/article/486193-how-much-potassium-should-you-take-to-lower-blood-pressure/\" rel=\"noreferrer\">over-hydration can lower your sodium</a>, so you may need to increase sodium levels as well.</li>\n</ol>\n" }, { "answer_id": 38393, "author": "vol7ron", "author_id": 29157, "author_profile": "https://fitness.stackexchange.com/users/29157", "pm_score": 2, "selected": false, "text": "<p>If you know what a stitch is, I’m going to assume you know enough about running pains and rule out anything extreme like appendicitis, which is typically lower anyhow.</p>\n\n<p>There’s a few things I would do:</p>\n\n<ol>\n<li>Eat carbs and salt half an hour before your run. A few chips/crisps would be decent.</li>\n<li>Hydrate. Stitches are commonly accompanied when not enough water is consumed or a diarrhetic is consumed. Stay away from coffee, soda, or other carbonated drinks prior to a run</li>\n<li>Do not over eat/drink prior to running. Your body needs time to digest and process the food. Exercising too close to a meal will cause pressure on your digestive organs, which have acids and other chemicals to break down your food.</li>\n<li>Breathe. It’s important to have a mixture of short and long breaths when running. Two quick breaths through the nose, one long through the mouth.</li>\n<li>Check your shoes. An imbalance could cause bad pressure and harmful pull on your back (and other muscles). Ensure your shoes have adequate tread and are not misaligned or too far worn.</li>\n<li>Running style. Your arms should be going up and down / forward and back, almost like a steam train. They should not be going across the body. This is important, since that cross-body motion can pull on your muscles (core, back/abs/ribs) in ways your body is not accustomed to. The effects of an improper pose may be exacerbated the quicker you run, which might suggest why you never had issues on a treadmill.</li>\n</ol>\n\n<p>There could be a number of other reasons. As stated, if questioning something serious, go see a doctor or sports physical therapist. Otherwise, you could get some feedback from your local running club (some clubs/stores perform running assessments).</p>\n" }, { "answer_id": 38461, "author": "Dustin Kreidler", "author_id": 16824, "author_profile": "https://fitness.stackexchange.com/users/16824", "pm_score": 2, "selected": false, "text": "<p>The answers that listed breathing as being important have probably <em>almost</em> nailed it, with one clarification/improvement needed:</p>\n\n<p>Yes, controlling your breathing is critical. However, the best way I've ever found is to ensure my breathing pattern takes up an ODD number of steps. So if its a nice easy run, and my inhale is three steps, my exhale will be two. If there's a hill or I speed up, and the inhale drops to two steps, then I'll make my exhale one step. </p>\n\n<p>I found this by accident, but then after a year or two, saw an article on active.com or somewhere that talked about this technique. Sweet vindication! I forget what reasoning they applied, but my thought is this: When we run, we're shifting our weight back and forth, up and down, no matter how smoothly we try to run. That means all of our internal organs are moving inside our abdomen, too. Breathing with an EVEN number of steps means that EVERY inhale will be tied to everything shifting to the same side when the abs/diaphragm/intercostals are loosening up to draw air in, and shifting to the same side on every exhale, too. So the muscles on that side are all taking more of a beating than the muscles on the other side. As running is far more impactful in general than biking, this might never have been an issue on the bike for you.</p>\n\n<p>By shifting to an odd number of steps per breathing cycle, that weight/impact is distributed to both sides AND the number of impacts per side is cut in half. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38389", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29155/" ]

[ { "answer_id": 38397, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 0, "selected": false, "text": "<ul>\n<li>Some people are naturally denser than others you may have bigger muscles with smaller bone structure.</li>\n<li>Another factor could be that your form is not as strict as others, bodybuilders aim to achieve hypertrophy by keeping time under tension higher and controlling the weights.</li>\n</ul>\n\n<blockquote>\n <p>Should I slow down?</p>\n</blockquote>\n\n<p>The answer is no, if that weight is comfortable for you and you're certain your form is strict then just continue the way you're going. It could be down to your weight as well they could just appear bigger by being more trim. Although its not always good to talk about but genetics can play a huge part in the size that you are and your bodily composition as well. It all depends but you should <strong>always</strong> aim to push yourself...</p>\n" }, { "answer_id": 38399, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p>The most important part here I think is to look how these other guys in the gym are performing their lifts and comparing it to how you're doing the same exercises. Are they doing very strict reps? How are your reps?</p>\n\n<p>If for example you do bicep curls with 50lbs while swining with your upper body, you'll be working the bicep a lot less compared to doing only 30lbs but very strict reps.</p>\n\n<p>Weight in this matter is less important in some ways. Obviously you need to have progressive overload, but that doesn't always mean going ultra heavy. You need to find the balance to doing reps with good contraction and time under tension, and doing a heavy enough weight.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38394", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25767/" ]

[ { "answer_id": 38401, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<h2>Lose the BMI</h2>\n\n<p>First of all, you shouldn't be looking at BMI. BMI is the relationship between your weight and height, it doesn't take into account what type of weight you're carrying (i.e. fat or muscle).</p>\n\n<p>I for example, have very low bodyfat (between 6-8% most of the year) yet my BMI is average because I'm very muscular which bumps my weight up. Someone who never works out could have the exact same BMI as I do eventhough I'm very healthy and he might not be.</p>\n\n<p>Now that we've got that out of the way, is weight really something you should care about? Why do you want to weigh 65kg? Think about what you want to achieve. When are you satisfied? Do you have a certain goal? A certain distance you want to run, a certain way you want to look?</p>\n\n<p>I would personally suggest not looking at the number on a scale but rather check how you feel and look. If you're happy with your level of fitness or the way you look, you're doing good.</p>\n\n<h2>Losing more weight by working out</h2>\n\n<p>What you've been doing the last 4 months have been a good start, but as you said the 20 minutes of running have become easier. I would want to suggest to run less often and longer, and maybe do 1 or 2 upperbody workouts with your dumbells or in a gym (so let's sayin stead of running 5 - 7 days + doing dumbell workouts, you could run 4 - 5 days + 2 days of strenght workouts), The problem with this is you'll start gaining more muscle and thus you might actually gain weight. I think this would be more healthy because you'll have a more balanced routine, but it might not get you towards your goal of 65kg.</p>\n\n<p>If your only goal is to lose weight, don't do any strenght training. Start doing 30 minute runs, and try to work towards 1hr runs. If you don't have time for 1hr runs, you can start to switch between endurance runs (maybe in the weekend?) and interval runs.</p>\n" }, { "answer_id": 38402, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 1, "selected": false, "text": "<p>One of the remarkable things about the body is that it adapts to the stimulus placed upon it. That is one reason that you see the recommendations to switch your training around 2-3 times a year. This is possibly what is happening, is that you are becoming more efficient, so seeing less gains for the same work. So lets look at changing it up.</p>\n\n<p>First, your running. You've made some great starts on a base, now you are at the point where you aren't going to see much gain from the same 20 minutes routine. If you want more out of it, you are either going to have to play with time, intensity, or both. There is a program I've talked about on here before, 3:2:1. You do one long run of 3x your base, 2 medium runs at 2x your base, and 3 runs at base. So if you are doing 20 minute runs as base, then it would be something like this for a week: 20/30/20/30/20/40/rest. Or, if you don't want to spend that long in a session running, I would bump your base run to 25 minutes per session, and after a few weeks adaptation start adding in strides, up tempo pickups, intervals, and some more work in the higher intensity side.</p>\n\n<p>For the weights, I don't much like what are doing. You're doing a bunch of hammer curls and pushups. This neglects a large portion of your upper body, ignores the lower body and core, and can lead to muscle imbalances. I would recommend a gym type circuit routine 3x per week, designed to target both the upper and lower body. You can build strengh without building size. I would also be doing core work 4-5x per week (obliques, abs, lower back) as that will help counteract the sitting you do for work.</p>\n\n<p>Finally, now that you've achieved a baseline level of fitness, you can reevaluate the whole thing. Do you like running? If so, great. If not, try other sports/activities. Find something that you really enjoy, and you'll keep it for a long time. Congratulations on the progress that you have made so far!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38400", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29149/" ]

[ { "answer_id": 38401, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<h2>Lose the BMI</h2>\n\n<p>First of all, you shouldn't be looking at BMI. BMI is the relationship between your weight and height, it doesn't take into account what type of weight you're carrying (i.e. fat or muscle).</p>\n\n<p>I for example, have very low bodyfat (between 6-8% most of the year) yet my BMI is average because I'm very muscular which bumps my weight up. Someone who never works out could have the exact same BMI as I do eventhough I'm very healthy and he might not be.</p>\n\n<p>Now that we've got that out of the way, is weight really something you should care about? Why do you want to weigh 65kg? Think about what you want to achieve. When are you satisfied? Do you have a certain goal? A certain distance you want to run, a certain way you want to look?</p>\n\n<p>I would personally suggest not looking at the number on a scale but rather check how you feel and look. If you're happy with your level of fitness or the way you look, you're doing good.</p>\n\n<h2>Losing more weight by working out</h2>\n\n<p>What you've been doing the last 4 months have been a good start, but as you said the 20 minutes of running have become easier. I would want to suggest to run less often and longer, and maybe do 1 or 2 upperbody workouts with your dumbells or in a gym (so let's sayin stead of running 5 - 7 days + doing dumbell workouts, you could run 4 - 5 days + 2 days of strenght workouts), The problem with this is you'll start gaining more muscle and thus you might actually gain weight. I think this would be more healthy because you'll have a more balanced routine, but it might not get you towards your goal of 65kg.</p>\n\n<p>If your only goal is to lose weight, don't do any strenght training. Start doing 30 minute runs, and try to work towards 1hr runs. If you don't have time for 1hr runs, you can start to switch between endurance runs (maybe in the weekend?) and interval runs.</p>\n" }, { "answer_id": 38402, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 1, "selected": false, "text": "<p>One of the remarkable things about the body is that it adapts to the stimulus placed upon it. That is one reason that you see the recommendations to switch your training around 2-3 times a year. This is possibly what is happening, is that you are becoming more efficient, so seeing less gains for the same work. So lets look at changing it up.</p>\n\n<p>First, your running. You've made some great starts on a base, now you are at the point where you aren't going to see much gain from the same 20 minutes routine. If you want more out of it, you are either going to have to play with time, intensity, or both. There is a program I've talked about on here before, 3:2:1. You do one long run of 3x your base, 2 medium runs at 2x your base, and 3 runs at base. So if you are doing 20 minute runs as base, then it would be something like this for a week: 20/30/20/30/20/40/rest. Or, if you don't want to spend that long in a session running, I would bump your base run to 25 minutes per session, and after a few weeks adaptation start adding in strides, up tempo pickups, intervals, and some more work in the higher intensity side.</p>\n\n<p>For the weights, I don't much like what are doing. You're doing a bunch of hammer curls and pushups. This neglects a large portion of your upper body, ignores the lower body and core, and can lead to muscle imbalances. I would recommend a gym type circuit routine 3x per week, designed to target both the upper and lower body. You can build strengh without building size. I would also be doing core work 4-5x per week (obliques, abs, lower back) as that will help counteract the sitting you do for work.</p>\n\n<p>Finally, now that you've achieved a baseline level of fitness, you can reevaluate the whole thing. Do you like running? If so, great. If not, try other sports/activities. Find something that you really enjoy, and you'll keep it for a long time. Congratulations on the progress that you have made so far!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38404", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28975/" ]

[ { "answer_id": 38423, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": true, "text": "<p>First of all, as I mentioned in my answer on your other question in july, <strong>the fact that you go from training with weighs to calisthenics doesn't mean you're going to lose mass or weight.</strong> This depends on how you train, your nutrition, etc.</p>\n\n<p>That being said, adding weight to a calisthenics routine can be done in many ways. You can simply add weight to calisthenics movements, i.e. weighted pull-ups, push-ups or dips. This will be the most beneficial for your calisthenics progress.</p>\n\n<p>What you can also do is add a few strenght exercises in your routine. For example, having a strong core / lower back is very important for most calisthenics movements (handstand, planche, front/back lever, human flag, etc.) so adding deadlifts can be very beneficial.</p>\n\n<p><strong>As for your routine</strong>, it's not very balanced. I don't see any core exercises, yet you're doing dips and push-ups 3 times a week. This is going to be detrimental for your progress. I would suggest balancing this out to make sure that you're training everything equally.</p>\n\n<p>If you have further questions, hit me up!</p>\n" }, { "answer_id": 38425, "author": "stew.nesc", "author_id": 28917, "author_profile": "https://fitness.stackexchange.com/users/28917", "pm_score": 0, "selected": false, "text": "<p>The routine is effective for building the basic strength and internalize the motions of calisthenics exercises. But I don't think the routine is sustainable for several years. There are too many exercises and to little range to increase because of the high reps. But since you seem advanced when it comes to high reps this makes the perfect base for starting to add weights. If you want to see results in strength I recommend the following:</p>\n\n<p>stick to the basic exercises: </p>\n\n<ul>\n<li>Pull-ups (different grip) </li>\n<li>Dips (straight bar or neutral) and Push-ups</li>\n<li>Squats and Pistols </li>\n<li>Deadlifts</li>\n<li>Military Press (if handstand push ups are not possible)</li>\n<li>Muscle-ups </li>\n</ul>\n\n<p>For those, first find the weight with what you can do about 5 clean!! reps (no kipping and full range of motion). Example: you can do 5 pull ups with 15kg. Do 5-7 sets. Next week try to improve either in weight, in sets or in reps. No need to go above 10 reps and 7 sets. Try to improve every week. You can do this for a very long time and (in my opinion and from my experience) it is more motivating and effective than doing sets of 20 reps. Combine these days with isometric days and/or high rep and no weighted days. So <strong>for example</strong> do the following week plan (for all of the following 5-7 sets with 3-7 reps):</p>\n\n<ul>\n<li>Monday: Weighted Pull-ups and Dips </li>\n<li>Tuesday: Weighted Squats, Pistol Squats and calve raises</li>\n<li>Thursday: Muscle-ups and isometric exercises (pull ups, dips, push-ups,...) and/or high reps</li>\n<li>Saturday: Deadlifts and Military press</li>\n</ul>\n\n<p>You can see results for years with that routine and it is very easy to overlook, change and expand. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38413", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27219/" ]

[ { "answer_id": 38434, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 1, "selected": false, "text": "<p>The harm isn’t in walking, the “harm” (if you even want to call it that) is the caloric deficit. You’ve lost 80 lbs, congratulations! However, what you have lost is more than mere fat and this is where the problem of the caloric deficit surfaces. Yes, lowering your body fat is a good thing, but you want to lose as little muscle as you can while doing it.</p>\n\n<p>If you started strength training, you would start building muscles that will help to create a stronger and more appealing “shape” for your body. The additional muscle mass requires fuel of course, and because of that (among other reasons) it actually speeds up your metabolism. Know that you will likely see your weight loss slow down if you start strength training, but your goal should be reducing body fat and not overall weight (even if you have a lot of extra weight, the problem is “fat” not “weight”). You should also start eating more if you decide to start strength training, consuming 0.7-1 gram of protein per pound of weight along with following a TDEE Calculator will help. You should understand that caloric deficits aren’t linear things, (for example) just because you lose 1 pound a week doing a 500 calorie deficit doesn’t mean you’ll lose 2 pounds a week doing a 1000 calorie deficit.</p>\n\n<p>The bottom line is that you (and basically everyone) can benefit from strength training. The only harm you might be doing to yourself is in having too much of a caloric deficit. As a general rule of thumb, I would suggest doing 1-2x your body weight in pounds off of your TDEE to determine a good number of calories to work with. So in your case, just subtract 240-480 calories off of what the calculator tells you (linked below).</p>\n\n<p><a href=\"https://tdeecalculator.net\" rel=\"nofollow noreferrer\">https://tdeecalculator.net</a></p>\n" }, { "answer_id": 38436, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": false, "text": "<p>If walking is working for you, I say keep doing it. The chief advantage of cardio in general is that you can do it for prolonged periods of time without wearing yourself out or getting injured. As long as you push yourself just a little bit (which can be anything from varying the terrain to jogging a bit to just walking a bit faster), you'll keep improving your health.</p>\n\n<p>The real problem is exercise that bores you, or that makes you actively feel unwell (as the old joke goes, the healthiest way to run a marathon is to train for it and then skip the race).</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38433", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29190/" ]

[ { "answer_id": 38452, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": -1, "selected": true, "text": "<p>For this, All warmups do what they're intended to do. Warm you up.</p>\n\n<p>If you're only doing them for 5 minutes the noticeable benefit is literally going to be nothing. Just as long as you get blood flowing and you do your stretching then do what you prefer :)</p>\n" }, { "answer_id": 38454, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 0, "selected": false, "text": "<p>Warming up for resistance training is incredibly simple, because the movement pattern involved can be performed with lower loads in the exact same way as it will be performed with the work load. The ideal warmup is to simply start squatting with a very light weight, and increase it until you reach your target weight, doing fewer and fewer reps for the heavier warm-up sets so as not to fatigue yourself.</p>\n\n<p>So, let's say you are going to squat 100kg for five reps for your work sets. You would do one or two sets with just the empty bar, then a set of five at 40kg, a set of three at 60kg, and a single at 80kg. Then you're warmed up and ready for your work sets. You don't need any other cardio warm-up, and the same thing can be repeated for each exercise that you will perform during your workout.</p>\n\n<p>(If using machines or dumbbells, the same principle applies, just select 3-5 increasing weights for the warm-up sets.)</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38451", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29170/" ]

[ { "answer_id": 38456, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 1, "selected": true, "text": "<p>It’s pretty much exclusively for adding mass as opposed to energy in the gym. You can always optimize the timing of your meals/snacks for energy, and you can also utilize preworkout supplements if your energy levels aren’t right when you get to the gym. Even the most intense training sessions aren’t going to require a huge amount of calories in the moment, so the idea that you need the extra energy for the workout is just silly.</p>\n" }, { "answer_id": 38458, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 1, "selected": false, "text": "<p>If you're talking about the extra energy that you would consume during a bulk phase compared with a cut phase, then the entirety of it goes towards getting bigger, because while your workouts do consume a lot of energy, you're doing that regardless of whether you're in a bulk or cut phase.</p>\n\n<p>E.g. Let's say you consume 4300kcal/day during a bulk phase and 3300kcal/day during a cut. Here's where those calories might go.</p>\n\n<p>Bulk: 2300kcal base metabolic rate, 500kcal burned during workouts, 1000kcal burned during other daily activities, giving you a 500kcal surplus that goes towards getting bigger.</p>\n\n<p>Cut: 2300kcal base metabolic rate, 500kcal burned during workouts, 1000kcal burned during other daily activities, giving you a 500kcal deficit that causes you to burn fat.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38455", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/3580/" ]

[ { "answer_id": 38470, "author": "gwaigh", "author_id": 10872, "author_profile": "https://fitness.stackexchange.com/users/10872", "pm_score": 1, "selected": false, "text": "<p>The numbers are manufacturer specific and generally not calibrated. Bigger numbers are likely to mean more resistance, but a given setting is probably not going to produce the same resistance even between two machines of the same model, especially once they are no longer new.</p>\n\n<p>If the bike has a display that shows speed and what not, check the manufacturer's manual to see if they document how it is determined.</p>\n" }, { "answer_id": 38472, "author": "Suimon", "author_id": 29170, "author_profile": "https://fitness.stackexchange.com/users/29170", "pm_score": 0, "selected": false, "text": "<p>When selecting the number on the scale there should also be a measurement given in Watt (atleast thats what I always see on the bikes in my gym). Maybe look for that.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38469", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29229/" ]

[ { "answer_id": 38473, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 2, "selected": false, "text": "<p>To sweat more and get more cardio into your workouts. Just look at \"Home cardio workouts\" incorporate these into your weight training as supersets. Make sure on the weights side of things you always get that one last rep you struggle with. This greatly increases the stress your body undergoes and follows up with sweat as expected.</p>\n\n<p>The problem is people weight train for size and mass, people use cardio for weight loss and shredding but doing lots of cardio to where you're sweating buckets is not good to be mixed with weight training as it really kills your energy and your progress. People tend to only do enough cardio to burn enough fat whilst maintaining as much weight as they can. </p>\n" }, { "answer_id": 38476, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 2, "selected": true, "text": "<p>Perhaps what you're looking for is something that smashes the two worlds of cardio and weightlifting together in one. In the Crossfit world, this is a Metcon. I know it as <a href=\"https://en.wikipedia.org/wiki/Circuit_training\" rel=\"nofollow noreferrer\">Circuit Training</a>.</p>\n\n<p>Circuit training is basically doing a series of related workouts in a specific order. You don't do them with particularly heavy weight because the point is to just keep going from one workout to another. The total workout lasts maybe 20-30 minutes, and various plans typically include both weight lifting and cardio. Though despite the length, it is a very intense workout! If you aren't sweating by the end of it, then you simply didn't go hard enough. Though always be cautious that form doesn't break down. It is common for people to get a little carried away and walk out with an injury.</p>\n\n<p>There are a growing crop of gyms (at least in the United States) like <a href=\"https://en.wikipedia.org/wiki/Orangetheory_Fitness\" rel=\"nofollow noreferrer\">Orange Theory</a> which do these kind of workout. They only do classes which makes them cheaper than hiring a personal trainer for yourself. There are other gyms that advertise them as \"boot camp\" style classes. There is of course also Crossfit, but I find them to be <em>really</em> expensive.</p>\n\n<p>If you'd prefer your own, you can just search \"circuit training programs\" or \"Boot camp workout\" and <a href=\"https://www.military.com/military-fitness/workouts/circuit-training\" rel=\"nofollow noreferrer\">you'll find all sorts</a>. They can be rather difficult to do in a gym, however. If you do them in a commercial gym, then you have to be courteous of the other members. You don't want to be \"that guy\" that takes up all the equipment to complete their circuit. Though if you can find a good spot to do it, then go for it.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38471", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/2760/" ]

[ { "answer_id": 38473, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 2, "selected": false, "text": "<p>To sweat more and get more cardio into your workouts. Just look at \"Home cardio workouts\" incorporate these into your weight training as supersets. Make sure on the weights side of things you always get that one last rep you struggle with. This greatly increases the stress your body undergoes and follows up with sweat as expected.</p>\n\n<p>The problem is people weight train for size and mass, people use cardio for weight loss and shredding but doing lots of cardio to where you're sweating buckets is not good to be mixed with weight training as it really kills your energy and your progress. People tend to only do enough cardio to burn enough fat whilst maintaining as much weight as they can. </p>\n" }, { "answer_id": 38476, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 2, "selected": true, "text": "<p>Perhaps what you're looking for is something that smashes the two worlds of cardio and weightlifting together in one. In the Crossfit world, this is a Metcon. I know it as <a href=\"https://en.wikipedia.org/wiki/Circuit_training\" rel=\"nofollow noreferrer\">Circuit Training</a>.</p>\n\n<p>Circuit training is basically doing a series of related workouts in a specific order. You don't do them with particularly heavy weight because the point is to just keep going from one workout to another. The total workout lasts maybe 20-30 minutes, and various plans typically include both weight lifting and cardio. Though despite the length, it is a very intense workout! If you aren't sweating by the end of it, then you simply didn't go hard enough. Though always be cautious that form doesn't break down. It is common for people to get a little carried away and walk out with an injury.</p>\n\n<p>There are a growing crop of gyms (at least in the United States) like <a href=\"https://en.wikipedia.org/wiki/Orangetheory_Fitness\" rel=\"nofollow noreferrer\">Orange Theory</a> which do these kind of workout. They only do classes which makes them cheaper than hiring a personal trainer for yourself. There are other gyms that advertise them as \"boot camp\" style classes. There is of course also Crossfit, but I find them to be <em>really</em> expensive.</p>\n\n<p>If you'd prefer your own, you can just search \"circuit training programs\" or \"Boot camp workout\" and <a href=\"https://www.military.com/military-fitness/workouts/circuit-training\" rel=\"nofollow noreferrer\">you'll find all sorts</a>. They can be rather difficult to do in a gym, however. If you do them in a commercial gym, then you have to be courteous of the other members. You don't want to be \"that guy\" that takes up all the equipment to complete their circuit. Though if you can find a good spot to do it, then go for it.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38477", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29152/" ]

[ { "answer_id": 38495, "author": "Pablo", "author_id": 28501, "author_profile": "https://fitness.stackexchange.com/users/28501", "pm_score": 0, "selected": false, "text": "<p>Slow/fast twitching muscles refer to endurance vs strength muscle fibers. For example a marathon runner is going to have more slow twitch muscles, and a sprinter has a lot of fast twitch muscle. Yes you get fast twitch muscles by training for strength, contrary to popular believe muscles don't make you slower, they make you faster.</p>\n\n<p>If you train by lifting heavy weights slowly you will get more explosive power, but you will get more explosive power if you do the movement pattern faster. Be careful that your form doesn't break down by attempting to do the exercise faster. You can train specifically for more explosive strength by including explosive exercises. A typical routine would include clean and jerks, sprints and box jumps, without neglecting compound exercises like the bench, deadlift, squat,OHP and chin-up. </p>\n" }, { "answer_id": 38509, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 1, "selected": false, "text": "<p>It can, provided you also practice the speed activity.</p>\n\n<p>Jason Zuback is a notable golf example. He dominated the long drive scene for a while. He has a powerlifting and bodybuilding background. You'll notice long drive winners are often big dudes.</p>\n\n<p><a href=\"https://www.muscleandfitness.com/athletes-celebrities/news/driving-force\" rel=\"nofollow noreferrer\">Good article on Zuback</a>.</p>\n\n<p>It's also where Tiger made a lot of impact. He's one of the first golfers to take lifting weights seriously. Most are lifting these days.</p>\n\n<p>Barry Bonds, Mark McGuire, lifting was a big part of them hitting home runs.</p>\n\n<p>Ben Johnson, one of the fastest people ever, regularly lifted heavy / slowly. <a href=\"https://www.youtube.com/watch?v=w-K5An8qf1Q\" rel=\"nofollow noreferrer\">Can see him squatting at the 3 minute mark</a>. He had something like a 600lb squat.</p>\n\n<p>The general idea is Force = mass * acceleration. The mass and acceleration when it comes to humans revolves around muscle. Either get more of it, use it quicker, or both.</p>\n\n<p>Then, to build a certain amount of muscle, you're going to need to lift some heavy weight. Heavy weight means slower movement. Said another way- the greatest displays of pure human strength are done slowly. (Powerlifting.)</p>\n\n<p>(The other avenue is take drugs. This is why so many sports, whether the sport is slow or fast, end up with steroid users.)</p>\n\n<p>But that's ok. If you're squatting heavily (slowly) but still practicing swinging a golf club, then you're practicing using that new muscle in the faster endeavor.</p>\n\n<p>If you only did slower lifting, then no, that wouldn't immediately help. This gets technical, but you can look into pennation angles. A muscle can reconstruct how its arranged to some degree, making it better at producing force slowly, but that tends to lessen how good it is at using force quickly. There is a balance you want to strike.</p>\n\n<p>You always need to practice the specific motion you're looking to improve as well. Slower lifting will improve your ability to produce force, but it's no guarantee it improves your ability to produce force quickly.</p>\n\n<p>Again, it can get more technical, but when you get to a higher level, you'll then see how someone like a Ben Johnson would periodize his training. He wasn't always lifting heavy. He'd have a strength phase where it was understood he might not be as fast as possible, but then strength would go into maintenance so he could realize his speed potential.</p>\n\n<p>Long story short, you will find very few people who are fast, but can't also lift a lot for their bodyweight. The eye test tells you a lot in itself. Usain Bolt is jacked.</p>\n\n<p>Lastly, lifting weights quickly to get faster in a non-lifting sport is usually pointless. You're not likely to get stronger or faster. The speed you're going to be lifting at will not come anywhere close to replicating the speed of the sport. For instance, the speed in a clean and jerk is in another time zone compared to the speed of a 100 meter sprint.</p>\n" }, { "answer_id": 38704, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 0, "selected": false, "text": "<p>Being strong is a necessary but not sufficient condition for being explosive strong.</p>\n\n<p>You are limited not only by your muscle fiber composition but also by your genetically determined ability to recruite muscle fibers quickly. \nA normal person may double his strength and only get 10 % increase in explosive strength. </p>\n\n<p>As mentioned you must also train fast movements in order to get fast. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38490", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29247/" ]

[ { "answer_id": 38495, "author": "Pablo", "author_id": 28501, "author_profile": "https://fitness.stackexchange.com/users/28501", "pm_score": 0, "selected": false, "text": "<p>Slow/fast twitching muscles refer to endurance vs strength muscle fibers. For example a marathon runner is going to have more slow twitch muscles, and a sprinter has a lot of fast twitch muscle. Yes you get fast twitch muscles by training for strength, contrary to popular believe muscles don't make you slower, they make you faster.</p>\n\n<p>If you train by lifting heavy weights slowly you will get more explosive power, but you will get more explosive power if you do the movement pattern faster. Be careful that your form doesn't break down by attempting to do the exercise faster. You can train specifically for more explosive strength by including explosive exercises. A typical routine would include clean and jerks, sprints and box jumps, without neglecting compound exercises like the bench, deadlift, squat,OHP and chin-up. </p>\n" }, { "answer_id": 38509, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 1, "selected": false, "text": "<p>It can, provided you also practice the speed activity.</p>\n\n<p>Jason Zuback is a notable golf example. He dominated the long drive scene for a while. He has a powerlifting and bodybuilding background. You'll notice long drive winners are often big dudes.</p>\n\n<p><a href=\"https://www.muscleandfitness.com/athletes-celebrities/news/driving-force\" rel=\"nofollow noreferrer\">Good article on Zuback</a>.</p>\n\n<p>It's also where Tiger made a lot of impact. He's one of the first golfers to take lifting weights seriously. Most are lifting these days.</p>\n\n<p>Barry Bonds, Mark McGuire, lifting was a big part of them hitting home runs.</p>\n\n<p>Ben Johnson, one of the fastest people ever, regularly lifted heavy / slowly. <a href=\"https://www.youtube.com/watch?v=w-K5An8qf1Q\" rel=\"nofollow noreferrer\">Can see him squatting at the 3 minute mark</a>. He had something like a 600lb squat.</p>\n\n<p>The general idea is Force = mass * acceleration. The mass and acceleration when it comes to humans revolves around muscle. Either get more of it, use it quicker, or both.</p>\n\n<p>Then, to build a certain amount of muscle, you're going to need to lift some heavy weight. Heavy weight means slower movement. Said another way- the greatest displays of pure human strength are done slowly. (Powerlifting.)</p>\n\n<p>(The other avenue is take drugs. This is why so many sports, whether the sport is slow or fast, end up with steroid users.)</p>\n\n<p>But that's ok. If you're squatting heavily (slowly) but still practicing swinging a golf club, then you're practicing using that new muscle in the faster endeavor.</p>\n\n<p>If you only did slower lifting, then no, that wouldn't immediately help. This gets technical, but you can look into pennation angles. A muscle can reconstruct how its arranged to some degree, making it better at producing force slowly, but that tends to lessen how good it is at using force quickly. There is a balance you want to strike.</p>\n\n<p>You always need to practice the specific motion you're looking to improve as well. Slower lifting will improve your ability to produce force, but it's no guarantee it improves your ability to produce force quickly.</p>\n\n<p>Again, it can get more technical, but when you get to a higher level, you'll then see how someone like a Ben Johnson would periodize his training. He wasn't always lifting heavy. He'd have a strength phase where it was understood he might not be as fast as possible, but then strength would go into maintenance so he could realize his speed potential.</p>\n\n<p>Long story short, you will find very few people who are fast, but can't also lift a lot for their bodyweight. The eye test tells you a lot in itself. Usain Bolt is jacked.</p>\n\n<p>Lastly, lifting weights quickly to get faster in a non-lifting sport is usually pointless. You're not likely to get stronger or faster. The speed you're going to be lifting at will not come anywhere close to replicating the speed of the sport. For instance, the speed in a clean and jerk is in another time zone compared to the speed of a 100 meter sprint.</p>\n" }, { "answer_id": 38704, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 0, "selected": false, "text": "<p>Being strong is a necessary but not sufficient condition for being explosive strong.</p>\n\n<p>You are limited not only by your muscle fiber composition but also by your genetically determined ability to recruite muscle fibers quickly. \nA normal person may double his strength and only get 10 % increase in explosive strength. </p>\n\n<p>As mentioned you must also train fast movements in order to get fast. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38492", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29249/" ]

[ { "answer_id": 38503, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 0, "selected": false, "text": "<p>The whole point of working out is to be sore and out of breath, that's how you see results. YOu should take the precautions to rest between workout <strong>days</strong> and sets but not during each set you should be able to rack off your entire set otherwise the exercise is beyond your skill level and should try master previous. If you get to 10 pushups and start to tire and want a rest this is when your muscles actually start to tear and you actually stimulate muscle growth. When you're tired and push yourself to do the last ones.</p>\n\n<p>If you physically can't do it then having a rest is not a problem but make sure it's not to where you're recovered to as it was before you started your set you've still got to be tired.</p>\n\n<p>No Pain. No Gain.</p>\n" }, { "answer_id": 38504, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 2, "selected": false, "text": "<p>Volume of exercise is the primary driver of muscle growth, which means that doing three sets of ten will probably have the same effect on muscle growth as two sets of fifteen, because in both you are doing a total of 30 pushups during your workout. However doing these 30 in three sets will not be as effective at training endurance as if you did them in two sets. So depending on your goals, splitting the pushups into more sets might be ok, or might not.</p>\n\n<p>Now, here are two likely reasons why you could be failing to keep up with the program:</p>\n\n<p>1) The program may not have enough volume for you to make progress. You didn't mention the name of the app, and we can't assess it without knowing exactly what workouts it tells you to do each week, but if it only has you doing pushups once per week, then that's really not enough. If you are doing pushups 3-4 times per week, and each workout has 3-5 sets, then that is certainly enough. If this program does not have enough volume, you could try something different, like the <a href=\"https://hundredpushups.com/\" rel=\"nofollow noreferrer\">Hundred Pushups program</a>.</p>\n\n<p>2) You aren't eating enough food. In order to grow muscle, you need three things: sufficiently stressful exercise, sufficient food, and sufficient sleep. Of these, food is the most likely to be insufficient. You say that you \"watch\" your diet. But does this mean you only eat healthy food, or that you actually count how many calories and how much protein you eat, and have daily targets for both? You might just need to force yourself to eat more and see if that improves your results.</p>\n\n<p>As for some of your other comments:</p>\n\n<p>Regaing DOMS, the reason why you are no longer sore after the workouts is because of the <a href=\"https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness#Repeated-bout_effect\" rel=\"nofollow noreferrer\">repeated-bout effect</a>. DOMS usually only occurs after exercises that are new to you, and even then, only certain types of exercise cause it. It's ok, you don't need to be sore.</p>\n\n<p>Regarding your age, at 17 you should be able to do programs that are designed for adults.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38502", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23806/" ]

[ { "answer_id": 38503, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 0, "selected": false, "text": "<p>The whole point of working out is to be sore and out of breath, that's how you see results. YOu should take the precautions to rest between workout <strong>days</strong> and sets but not during each set you should be able to rack off your entire set otherwise the exercise is beyond your skill level and should try master previous. If you get to 10 pushups and start to tire and want a rest this is when your muscles actually start to tear and you actually stimulate muscle growth. When you're tired and push yourself to do the last ones.</p>\n\n<p>If you physically can't do it then having a rest is not a problem but make sure it's not to where you're recovered to as it was before you started your set you've still got to be tired.</p>\n\n<p>No Pain. No Gain.</p>\n" }, { "answer_id": 38504, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 2, "selected": false, "text": "<p>Volume of exercise is the primary driver of muscle growth, which means that doing three sets of ten will probably have the same effect on muscle growth as two sets of fifteen, because in both you are doing a total of 30 pushups during your workout. However doing these 30 in three sets will not be as effective at training endurance as if you did them in two sets. So depending on your goals, splitting the pushups into more sets might be ok, or might not.</p>\n\n<p>Now, here are two likely reasons why you could be failing to keep up with the program:</p>\n\n<p>1) The program may not have enough volume for you to make progress. You didn't mention the name of the app, and we can't assess it without knowing exactly what workouts it tells you to do each week, but if it only has you doing pushups once per week, then that's really not enough. If you are doing pushups 3-4 times per week, and each workout has 3-5 sets, then that is certainly enough. If this program does not have enough volume, you could try something different, like the <a href=\"https://hundredpushups.com/\" rel=\"nofollow noreferrer\">Hundred Pushups program</a>.</p>\n\n<p>2) You aren't eating enough food. In order to grow muscle, you need three things: sufficiently stressful exercise, sufficient food, and sufficient sleep. Of these, food is the most likely to be insufficient. You say that you \"watch\" your diet. But does this mean you only eat healthy food, or that you actually count how many calories and how much protein you eat, and have daily targets for both? You might just need to force yourself to eat more and see if that improves your results.</p>\n\n<p>As for some of your other comments:</p>\n\n<p>Regaing DOMS, the reason why you are no longer sore after the workouts is because of the <a href=\"https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness#Repeated-bout_effect\" rel=\"nofollow noreferrer\">repeated-bout effect</a>. DOMS usually only occurs after exercises that are new to you, and even then, only certain types of exercise cause it. It's ok, you don't need to be sore.</p>\n\n<p>Regarding your age, at 17 you should be able to do programs that are designed for adults.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38507", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23806/" ]

[ { "answer_id": 38741, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 2, "selected": true, "text": "<p>Your best strategy is one that allows you to finish the event without injury or being wiped out. Your pace (7.14 per mile for the 10k) is fine. If you think you could do the 5k, rest, and do another 5k and have a time faster than just 10k in one shot, I would do that. Otherwise, I would just run it as a 10k.</p>\n\n<p>If you do it as a split, then as soon as you are done, do a short warmdown, and get some quick digesting/absorbing food, such as GU gels, or similar. Give yourself about 10 minutes to warm up before the next 5k, and in the meantime just rest and hydrate.</p>\n\n<p>This is slightly faster than a Ragnar event turn around, but with a little rest and some energy source you should have no problem doing it as a split routine.</p>\n" }, { "answer_id": 38750, "author": "Pete Matthews", "author_id": 22053, "author_profile": "https://fitness.stackexchange.com/users/22053", "pm_score": 0, "selected": false, "text": "<p>If you can shower and change kit between runs you will find it helps. At the very least look to change your socks. \nFoam rolling after the first leg will help, but in reality it will always feel tough on that second leg but your body will adjust after the first few mins</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38514", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29278/" ]

[ { "answer_id": 38519, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 3, "selected": true, "text": "<p>No, you do not need a specific routine to even out a muscle imbalance, and attempting to do so will likely only make it worse.</p>\n\n<p>Here's why you don't want to do specific work to correct the perceived strength imbalance: Let's say you have a left pectoral that is weaker than the right. So you do a bunch of dumbbell chest flies and bench presses with the left arm only. Now the biceps, triceps and deltoids are stronger on the left arm than the right, because you inadvertently strengthened them as well when trying to correct the pec muscle imbalance. And what if you got it wrong in the first place, and it wasn't actually a muscle imbalance causing the observed size difference? There's just way too much to go wrong with this kind of approach, and it's too difficult to assess whether you're getting it right.</p>\n\n<p>Instead, do exercises that require even use of both arms. The weaker arm will limit how much weight you can lift, so the stronger arm isn't going to get any stronger than that, and they will very quickly even out in strength.</p>\n\n<p>For the chest, you would do this using a barbell bench press, or if that isn't an option, then a bench press machine that allows the left and right arms to move independently. In either case, you need to make sure that your hands are always at the same height - so you don't push harder first with your stronger arm. Do not use a Smith machine or a bench press machine that has the left and right grips fixed together, as these allow you to push more with one arm than the other. (Also be sure to read this previous post on <a href=\"https://fitness.stackexchange.com/questions/7558/how-do-i-bench-press-safely-without-a-spotter\">bench press safety</a>.)</p>\n" }, { "answer_id": 38520, "author": "Just_Alex", "author_id": 13761, "author_profile": "https://fitness.stackexchange.com/users/13761", "pm_score": 0, "selected": false, "text": "<p>I think you are rookie enough not to be too worried. Doing dumbbell press will typically let you know if you have any major strength imbalances. I would suggest you do more dumbbell work if you are really worried, but at this stage it is more important that you learn to do movements safely.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38518", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29287/" ]

[ { "answer_id": 38519, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 3, "selected": true, "text": "<p>No, you do not need a specific routine to even out a muscle imbalance, and attempting to do so will likely only make it worse.</p>\n\n<p>Here's why you don't want to do specific work to correct the perceived strength imbalance: Let's say you have a left pectoral that is weaker than the right. So you do a bunch of dumbbell chest flies and bench presses with the left arm only. Now the biceps, triceps and deltoids are stronger on the left arm than the right, because you inadvertently strengthened them as well when trying to correct the pec muscle imbalance. And what if you got it wrong in the first place, and it wasn't actually a muscle imbalance causing the observed size difference? There's just way too much to go wrong with this kind of approach, and it's too difficult to assess whether you're getting it right.</p>\n\n<p>Instead, do exercises that require even use of both arms. The weaker arm will limit how much weight you can lift, so the stronger arm isn't going to get any stronger than that, and they will very quickly even out in strength.</p>\n\n<p>For the chest, you would do this using a barbell bench press, or if that isn't an option, then a bench press machine that allows the left and right arms to move independently. In either case, you need to make sure that your hands are always at the same height - so you don't push harder first with your stronger arm. Do not use a Smith machine or a bench press machine that has the left and right grips fixed together, as these allow you to push more with one arm than the other. (Also be sure to read this previous post on <a href=\"https://fitness.stackexchange.com/questions/7558/how-do-i-bench-press-safely-without-a-spotter\">bench press safety</a>.)</p>\n" }, { "answer_id": 38520, "author": "Just_Alex", "author_id": 13761, "author_profile": "https://fitness.stackexchange.com/users/13761", "pm_score": 0, "selected": false, "text": "<p>I think you are rookie enough not to be too worried. Doing dumbbell press will typically let you know if you have any major strength imbalances. I would suggest you do more dumbbell work if you are really worried, but at this stage it is more important that you learn to do movements safely.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38536", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29170/" ]

[ { "answer_id": 38589, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 2, "selected": true, "text": "<p>Delicate question. I am still trying to figurę out an answer for my own training. </p>\n\n<p>What is clear for me is that combining the two during the same session is worthless. It does not bring any benefits endurance wise or strength wise EXCEPT if your sport requires such combination (CrossFit is the first example that comes to my mind). Then this is training for your sport setup/competition setup so that your body learns what it feels like. But this is not to induce adaptations. </p>\n\n<p>Now the answer gets trickier if the question actually is ‘I train two times a day. Can I combine endurance and strength the same day and still get good adaptations?’</p>\n\n<p>To answer, you need to go down the path reading current molecular physiology research. One of the first article I read that helped me is <a href=\"https://www.8weeksout.com/2011/09/05/research-review-molecular-responses-to-strength-endurance-training-are-they-incompatible/\" rel=\"nofollow noreferrer\">this</a> one. You an also look for the textbook from Alex Viada ‘the hybrid athlete’.unfortunately, up to now, I still don’t have a yes or no type of answer.</p>\n" }, { "answer_id": 43264, "author": "Dan Dascalescu", "author_id": 5296, "author_profile": "https://fitness.stackexchange.com/users/5296", "pm_score": 1, "selected": false, "text": "<p>Gravity Transformation says <a href=\"https://youtu.be/RS3JuDwUZMU?t=585\" rel=\"nofollow noreferrer\">in another video</a> that if you want to train both cardio and strength, to place the cardio as far away from the strength training session as possible. If you <em>must</em> train both on the same day, do the strength training first, to maximize set quality.</p>\n<p>He adds that lower intensity workouts (e.g. walking) have a lower interference effect than higher-intensity cardio workouts.</p>\n" }, { "answer_id": 43265, "author": "Dave Liepmann", "author_id": 1771, "author_profile": "https://fitness.stackexchange.com/users/1771", "pm_score": 2, "selected": false, "text": "<p>Combining strength training with cardio in the same workout is <em>sub-optimal</em>. Each modality reduces the effective stimulus of the other by some significant but relatively minor fraction.</p>\n<p>It's important not to misinterpret that statement, because it does <strong>not</strong> mean that combining them is &quot;bad&quot; or &quot;stupid&quot; or makes the workout &quot;worthless&quot;. Such hyperbole is false and misleading. Don't trust someone who speaks in such absurd absolutes -- their advice is bad, stupid, and worthless.</p>\n<p>One way to remember this is to thing about all the many, many people who get bigger, stronger, leaner, and fitter using mixed-mode training like kettlebells, circuit training with weights, and calisthenics. These kinds of training demand both strength-power and conditioning -- do you really think your body will be so confused by the presence of both that it won't adapt?</p>\n<p>It's true that <em>all other things being equal</em>, you'll probably see better results in each performance category if you train strength and conditioning separately. But nobody said all other things are equal in your training! If you're forced to choose between running your 5k after your lifting session or not running at all this week, then you're almost certainly better off running. It may mean the training stimulus of your overhead press work in that session is blunted by 20%, and you run at 80% of what you would if you hadn't just lifted. But that's okay; it's more training stimulus than skipping the run.</p>\n" }, { "answer_id": 43274, "author": "Paul Wolfensberger", "author_id": 34584, "author_profile": "https://fitness.stackexchange.com/users/34584", "pm_score": 2, "selected": false, "text": "<p>I think the proper way to look at this is to determine what your goals are.</p>\n<p>I've been on both sides -- at one point I was an elite endurance athlete. There were two head national team coaches. One felt like weight training was something you did if you were at the point of diminishing returns for endurance work. The other head coach wanted you to lift heavy in specific ways before your endurance work out 2-3 times a week. Sometimes so heavy that it was easy to be injured. Both had successes and failures.</p>\n<p>The last few years I started lifting heavy. I had done so much endurance work over the years I didn't want to do it any more. And I got strong. Also ended up hurting my shoulders. I loved lifting heavy, but I know I couldn't do both, and I wish I'd dialed it back a couple notches. Due to Covid I stopped going to the gym (no one wore masks and a friend got diagnosed with Covid 3 days after I started going back there in the summer...so I decided to hit pause).</p>\n<p>Due to Covid I've been back to endurance work. I've got weights which I often use, but its hard to find the time for 120 minutes of endurance work (rowing machine, bike trainer, or trail running) and also do 60-90 minutes of strength training. But if I were younger, I would probably want to do both.....but the mix of the two would be driven by what my goals were. If I wanted to be better at endurance, that would be 75-80% of my effort. If I wanted to be stronger, I'd flip that and make endurance work maybe 20-25% of my effort.</p>\n<p>One of my first elite coaches had a saying...he had a very different approach than my prior coach. But rather than saying it was wrong, he said there a many paths to the top. The goal is to find the path that work well for you.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38540", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26345/" ]

[ { "answer_id": 38589, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 2, "selected": true, "text": "<p>Delicate question. I am still trying to figurę out an answer for my own training. </p>\n\n<p>What is clear for me is that combining the two during the same session is worthless. It does not bring any benefits endurance wise or strength wise EXCEPT if your sport requires such combination (CrossFit is the first example that comes to my mind). Then this is training for your sport setup/competition setup so that your body learns what it feels like. But this is not to induce adaptations. </p>\n\n<p>Now the answer gets trickier if the question actually is ‘I train two times a day. Can I combine endurance and strength the same day and still get good adaptations?’</p>\n\n<p>To answer, you need to go down the path reading current molecular physiology research. One of the first article I read that helped me is <a href=\"https://www.8weeksout.com/2011/09/05/research-review-molecular-responses-to-strength-endurance-training-are-they-incompatible/\" rel=\"nofollow noreferrer\">this</a> one. You an also look for the textbook from Alex Viada ‘the hybrid athlete’.unfortunately, up to now, I still don’t have a yes or no type of answer.</p>\n" }, { "answer_id": 43264, "author": "Dan Dascalescu", "author_id": 5296, "author_profile": "https://fitness.stackexchange.com/users/5296", "pm_score": 1, "selected": false, "text": "<p>Gravity Transformation says <a href=\"https://youtu.be/RS3JuDwUZMU?t=585\" rel=\"nofollow noreferrer\">in another video</a> that if you want to train both cardio and strength, to place the cardio as far away from the strength training session as possible. If you <em>must</em> train both on the same day, do the strength training first, to maximize set quality.</p>\n<p>He adds that lower intensity workouts (e.g. walking) have a lower interference effect than higher-intensity cardio workouts.</p>\n" }, { "answer_id": 43265, "author": "Dave Liepmann", "author_id": 1771, "author_profile": "https://fitness.stackexchange.com/users/1771", "pm_score": 2, "selected": false, "text": "<p>Combining strength training with cardio in the same workout is <em>sub-optimal</em>. Each modality reduces the effective stimulus of the other by some significant but relatively minor fraction.</p>\n<p>It's important not to misinterpret that statement, because it does <strong>not</strong> mean that combining them is &quot;bad&quot; or &quot;stupid&quot; or makes the workout &quot;worthless&quot;. Such hyperbole is false and misleading. Don't trust someone who speaks in such absurd absolutes -- their advice is bad, stupid, and worthless.</p>\n<p>One way to remember this is to thing about all the many, many people who get bigger, stronger, leaner, and fitter using mixed-mode training like kettlebells, circuit training with weights, and calisthenics. These kinds of training demand both strength-power and conditioning -- do you really think your body will be so confused by the presence of both that it won't adapt?</p>\n<p>It's true that <em>all other things being equal</em>, you'll probably see better results in each performance category if you train strength and conditioning separately. But nobody said all other things are equal in your training! If you're forced to choose between running your 5k after your lifting session or not running at all this week, then you're almost certainly better off running. It may mean the training stimulus of your overhead press work in that session is blunted by 20%, and you run at 80% of what you would if you hadn't just lifted. But that's okay; it's more training stimulus than skipping the run.</p>\n" }, { "answer_id": 43274, "author": "Paul Wolfensberger", "author_id": 34584, "author_profile": "https://fitness.stackexchange.com/users/34584", "pm_score": 2, "selected": false, "text": "<p>I think the proper way to look at this is to determine what your goals are.</p>\n<p>I've been on both sides -- at one point I was an elite endurance athlete. There were two head national team coaches. One felt like weight training was something you did if you were at the point of diminishing returns for endurance work. The other head coach wanted you to lift heavy in specific ways before your endurance work out 2-3 times a week. Sometimes so heavy that it was easy to be injured. Both had successes and failures.</p>\n<p>The last few years I started lifting heavy. I had done so much endurance work over the years I didn't want to do it any more. And I got strong. Also ended up hurting my shoulders. I loved lifting heavy, but I know I couldn't do both, and I wish I'd dialed it back a couple notches. Due to Covid I stopped going to the gym (no one wore masks and a friend got diagnosed with Covid 3 days after I started going back there in the summer...so I decided to hit pause).</p>\n<p>Due to Covid I've been back to endurance work. I've got weights which I often use, but its hard to find the time for 120 minutes of endurance work (rowing machine, bike trainer, or trail running) and also do 60-90 minutes of strength training. But if I were younger, I would probably want to do both.....but the mix of the two would be driven by what my goals were. If I wanted to be better at endurance, that would be 75-80% of my effort. If I wanted to be stronger, I'd flip that and make endurance work maybe 20-25% of my effort.</p>\n<p>One of my first elite coaches had a saying...he had a very different approach than my prior coach. But rather than saying it was wrong, he said there a many paths to the top. The goal is to find the path that work well for you.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38545", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/5909/" ]

[ { "answer_id": 38567, "author": "johnabrams7", "author_id": 29188, "author_profile": "https://fitness.stackexchange.com/users/29188", "pm_score": 2, "selected": false, "text": "<p>Honestly, partial reps are best saved for the end of a set of full reps when you want to squeeze in a few more gains. This really depends on the workout though, I've particularly found them more beneficial with body-weight exercises like pull-ups and push-ups to increase you set count or try to expand your reps in the first and average set you can handle. </p>\n\n<p>For weights, this can apply as well, but you have to be more careful with weight you can't fully lift in the first place as the injury potential is obviously higher from the very beginning. In the long-term, I wouldn't recommend partial reps as it trains poor form and reduces visual tone gains of weight lifting. Strength and bulking will benefit but if you want muscle definition and tone to accompany this workout, do the full reps with solid form and slow steady pace and breathing. You can gain muscle definition along with strength and mass if you do fully flexed reps with proper form.</p>\n\n<p>Overall, lifting weight that is beyond your capabilities of 10-20 full reps in 3+ sets will just hurt long-term progress, missing out of full movement, form, etc. You'll gain in some areas, but you'll adapt to partial reps and eventually the ignored part of the full reps will grow weaker. Technique within the lift is arguably even more important than the weight too - proper form, slow solid movement, complete mental focus and flow, sharp awareness of any excess pain, stiffness, injuries, or anything else out of the ordinary. I personally didn't start gaining more strength until I did the lifts slow and fully, studying the form and putting my ego aside and having the humble humility to known where I stand and inquire feedback from the pros.</p>\n" }, { "answer_id": 38569, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 2, "selected": false, "text": "<p>Partial range of motion exercises like quarter squats are really only good for increasing strength within the partial range of motion.[1] (With isometric exercises being a particularly extreme case of partial RoM, known for causing joint angle-specific strength increases.[2]) They are inferioir for building overall strength and inferior for causing muscle growth.[1] They may however have some benefit where there is a demand for strength only in that reduced RoM, for example quarter squats may result in greater increases in jumping and sprinting ability than full squats, but studies are conflicting.[3][4]</p>\n\n<p>References:</p>\n\n<p>1: <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/23604798\" rel=\"nofollow noreferrer\">Bloomquist K, Langberg H, Karlsen S, Madsgaard S, Boesen M, Raastad T. Effect \nof range of motion in heavy load squatting on muscle and tendon adaptations. Eur \nJ Appl Physiol. 2013 Aug;113(8):2133-42. doi: 10.1007/s00421-013-2642-7. Epub\n2013 Apr 20. PubMed PMID: 23604798.</a></p>\n\n<p>2: <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/419396\" rel=\"nofollow noreferrer\">Lindh M. Increase of muscle strength from isometric quadriceps exercises at\ndifferent knee angles. Scand J Rehabil Med. 1979;11(1):33-6. PubMed PMID: 419396.</a></p>\n\n<p>3: <a href=\"https://www.researchgate.net/publication/304607794_Joint-Angle_Specific_Strength_Adaptations_Influence_Improvements_in_Power_in_Highly_Trained_Athletes\" rel=\"nofollow noreferrer\">Rhea, Matthew &amp; G. Kenn, Joseph &amp; Peterson, Mark &amp; Massey, Drew &amp; Simão, Roberto &amp; Marín, Pedro &amp; Favero, Mike &amp; Cardozo, Diogo &amp; Krein, Darren. (2016). Joint-Angle Specific Strength Adaptations Influence Improvements in Power in Highly Trained Athletes. Human Movement. 17. 10.1515/humo-2016-0006.</a></p>\n\n<p>4: <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/22344055\" rel=\"nofollow noreferrer\">Hartmann H, Wirth K, Klusemann M, Dalic J, Matuschek C, Schmidtbleicher D.\nInfluence of squatting depth on jumping performance. J Strength Cond Res. 2012\nDec;26(12):3243-61. doi: 10.1519/JSC.0b013e31824ede62. PubMed PMID: 22344055.</a></p>\n" }, { "answer_id": 38571, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 2, "selected": false, "text": "<p>I suppose it depends on what you mean by heavy partial reps.</p>\n\n<p>I've found that training the initial deadlift pull (think, from the floor to about knee height) helped my deadlift. This is because being just shy of 2m tall, I've always found the initial pull from the floor a lot tougher than the lock out. If I can get the bar past my knees, then I've got the rep.</p>\n\n<p>You could count that as a partial rep (and I always trained them heavy, though not heavier than my deadlift 1RM).</p>\n\n<p>I've also found that squat holds at greater than 1RM (where you load the bar up with more than you can squat, unrack it but don't squat, maybe just kind of wiggle a bit) have helped me squat more weight. </p>\n\n<p>I've read from Dan John that this can have a strengthening effect around the core musculature because you're having to support the extra weight. I'm not sure if that's the case, but what it did do for me was help with the mental block I used to get when the weight on my shoulders went above a certain point.</p>\n\n<p>Again, I'm not sure if that counts as a heavy partial, I used to move slightly with the weight on my shoulders, just to get used to the feeling, but didn't do anything approaching a full squat.</p>\n\n<p>Lastly, look at the Olympic lifts. If you look at a full clean and jerk, then I'm pretty sure every successful weightlifter has trained the clean portion of the move with weights heavier than they can jerk overhead. The clean is often seen as a lift by itself, but you could argue the same for a lot of \"partial\" movements if looked at on their own merits.</p>\n" }, { "answer_id": 38574, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 2, "selected": false, "text": "<p>It depends entirely on what you're doing and what you're trying to achieve by doing it.</p>\n\n<p>For example, a <a href=\"https://www.youtube.com/watch?v=Y0sXI6J7UvM\" rel=\"nofollow noreferrer\">block pull deadlift</a> can help people get passed a sticking point in regular deadlift. It helps train your CNS to holding super-heavy weight. Coupled with the fact that you are physically holding the weight, so it should most certainly help training the regular deadlift when you lower the weight back down.</p>\n\n<p>Then there is something called the <a href=\"https://barbend.com/how-can-weightlifters-benefit-from-squat-walkouts/\" rel=\"nofollow noreferrer\">squat walkout</a> in which you load a lot of weight on the bar (110% or so), unrack, then just stand there for a few seconds while braced. Then rerack. It can</p>\n\n<ul>\n<li>Help gain confidence. Having heavy weight on your back can be scary. Doing it more often makes it less scary.</li>\n<li>Teach you how to properly unrack/rerack under extreme load. It is a skill to be learned.</li>\n<li>Overload the CNS. </li>\n<li>Learn how to brace under extreme load.</li>\n</ul>\n\n<p>Then of course with Olympic lifts, it's common to train parts of the lifts. Like a snatch-grip deadlift is technically a partial of a snatch. It can be performed at a higher weight than an actual snatch. Which has carryover to the full lift.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38566", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29333/" ]

[ { "answer_id": 39173, "author": "russman6", "author_id": 29909, "author_profile": "https://fitness.stackexchange.com/users/29909", "pm_score": 1, "selected": false, "text": "<p>i don't see a problem with engaging your back when doing these exercises. as you can see below its a full body workout that also works your core. its main target is upper back shoulders and triceps and engaging and becoming familiar with those muscles as you begin to use those parts in the exercise is great for building them. never continue doing an exercise if its making you feel that uncomfortable pain feeling.</p>\n\n<p>Why Overhead Press?\nThe overhead press is revered for its brute-strength production and renowned for its seeming simplicity. Just press a barbell, or one of its cousin 'bells, from the top of your chest to its overhead, arms-extended destination. That's the lift in a nutshell, and the juiciest fruits of your overhead labor are unmatched shoulder and upper-back development.</p>\n\n<p>Of course, the brute strength developed by the standing overhead pressing reaches far beyond the shoulders and arms. Full-body engagement builds full-body strength. The standing overhead press also builds the abdominal wall, strengthens the hips, and builds stability through the legs.</p>\n\n<p>But we can't forget the main targets: the shoulders, upper back, and triceps. Search the world over and you won't find another exercise that dramatically develops the shoulders and upper back like the overhead press.</p>\n\n<p>Even though the overhead press is simple to describe, it's actually a relatively technical lift that should be approached intelligently, practiced, and mastered. Here's how to get it done.</p>\n" }, { "answer_id": 39187, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 2, "selected": false, "text": "<p>A very common movement impairment is using the lower back to compensate for a <strong>lack of overhead shoulder mobility.</strong></p>\n\n<p>Here is a person with their hands above their head:</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/wk0Qu.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/wk0Qu.jpg\" alt=\"Hands overhead\"></a></p>\n\n<p>BUT, the person is actually leaning back to get this overhead motion:</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/YKxbc.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/YKxbc.jpg\" alt=\"Overhead motion compensation\"></a></p>\n\n<p>Their hands are over their head, but, relatively speaking, they are not over their torso. The torso is leaning back, but the arms are not:</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/PdN94.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/PdN94.jpg\" alt=\"Overhead range of motion compensation\"></a></p>\n\n<p>(The other way to view it is neither is perpendicular to the floor.)</p>\n\n<p>This can be a habit, but it's also often commonly from a thoracic (upper) spine that isn't extending effectively. If the upper back doesn't have the motion, the body tries to get it another way => extend the lower back.</p>\n\n<p><a href=\"https://b-reddy.org/changing-upper-back-posture-and-correcting-a-pot-belly-appearance-notes-on-rib-flare/?preview_id=15527&amp;preview_nonce=e52c128caf&amp;_thumbnail_id=-1&amp;preview=true\" rel=\"nofollow noreferrer\">Image source and more detail</a>.</p>\n\n<p>If you take these people and have them perform an overhead motion with their entire spine against a wall, they will often have a rude awakening for how little overhead mobility they actually have. Again, not always. Some people it's simply a habit they've gotten into. However, when pain or stiffness is involved, usually that thoracic spine needs some work.</p>\n\n<p>Example of overhead motion with back on wall: <a href=\"https://www.youtube.com/watch?v=qgc-QxIStyc\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=qgc-QxIStyc</a></p>\n\n<p>Lastly, I'm a big fan of using the wall / support because the primary purpose of overhead pressing is to work the shoulders, not the lower back. Furthermore, by leaning back you start turning the motion into more of an incline press. Plus, if we can work on extending the upper back -which many need due to hunching over a computer all day- we get some more bang for our buck.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38576", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27055/" ]

[ { "answer_id": 38581, "author": "tusharkanta19", "author_id": 29337, "author_profile": "https://fitness.stackexchange.com/users/29337", "pm_score": 0, "selected": false, "text": "<p>The properties of muscles is that when one uses it it gets stronger. You need to understand the best exercise for abs like Barbell Floor Wiper, Medicine Ball Slam, Side Jackknife, Dragon Flag, Cocoon and etc.</p>\n" }, { "answer_id": 38583, "author": "Nike Dattani", "author_id": 29342, "author_profile": "https://fitness.stackexchange.com/users/29342", "pm_score": 2, "selected": false, "text": "<p>If you are exercising your abs by doing deadlifts or squats with a huge amount of weight on the bar, then <strong><em>yes</em></strong> it will make your abs stronger.</p>\n\n<p>If you are doing sit-ups, you might notice that you can do more and more sit-ups the more you practice. When I first started sit-ups it was hard for me to do 40, but after doing them 3-4 times per week for a year I was able to do 200, so certainly the effect was more than just physical appearance. Some people might consider this more \"endurance\" than \"strength\" though. </p>\n\n<p>If your definition of strength is more aligned with the physics definition (ability to exert force), then doing hundreds of sit-ups with no weight will improve endurance with diminishing improvement (or none at all) to strength. Doing abs exercises that involve weight (sit-ups while holding a heavy weight, resistance training with heavy weight, deadlifts, squats, etc.) <strong>will indeed make you stronger</strong> and you will see the proof yourself since if you do these exercises regularly you will see yourself being able to do them with heavier and heavier weights as time goes on.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38577", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23806/" ]

[ { "answer_id": 42211, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>It is well accepted that longevity has more to do with poverty rather than exercise.</p>\n\n<p>In countries where diet is dictated by poverty we see record longevities like the Okinawa's or the most infamous example when Finland was allied with Nazy Germany they gave all their livestock away and Finland hit a record with the lowest mortality they ever had, not even to this day with modern medicine they are as healthy as they were during ww2. And both the Okinawa and Finland during ww2 didn't get much exercise.</p>\n\n<p>It seems diet is more studied than exercise when it comes to longevity, and for good reason.</p>\n\n<p>So no, there isn't much evidence in defense to exercise increasing longevity.</p>\n" }, { "answer_id": 43579, "author": "Abraham", "author_id": 34897, "author_profile": "https://fitness.stackexchange.com/users/34897", "pm_score": 1, "selected": false, "text": "<p>There's a <em>lot</em> of confounding variables in your data. The first one I noticed is relevant to world leaders.</p>\n<h1>Survivorship bias</h1>\n<p>You don't typically get to run a country until you're in your 40s at least. The US seems set on mid to late 70s at the moment... Runners typically peak before 30 (marathoners <em>just</em> before 30). So a runner has to make it 70 more years, where a politician only 20-40 years.</p>\n<p>Put another way, two people, one has the makings of the fastest marathoner ever, the other has a natural charm and will clearly grow up to be president. They both start to decline in their 40s, and die in their late 50s. The first one was a champion runner, then died almost 30 years later. The second was taken before they could achieve their goals.</p>\n<h1>Money</h1>\n<p>The second thing I realized is almost the exact opposite of the only current answer. Within a given society, richer people live longer on average. Especially people who were richer as children.</p>\n<h2>At birth</h2>\n<p>People who were born poor <em>can</em> become runners, as opposed to say luge, where if you're dirt poor, you just can't. People who literally can't afford sneakers can get good enough without them to be given sneakers, then eventually to be western nation poor to middle class.</p>\n<p>Gymnasts have to be born at <em>least</em> western nation middle class. Skiers, american baseball, polo (either kind), all of the ice sports, all of the pool sports,... I honestly don't know about cricket, because wow, there's a lot of cricketers who kept going.</p>\n<h2>During professional life</h2>\n<p>And if you become a great runner, you'll make something, but unless you're the best in the world <em>for a while</em>, not that much; after Desiree Linden won the Boston Marathon in 2018, she took some time off, then went back to work at the running store. Compare that to Kristi Yamaguchi who starred in ice shows, got sports casting gigs, was on &quot;Dancing with the stars&quot;, <a href=\"https://en.wikipedia.org/wiki/Kristi_Yamaguchi#Professional_career\" rel=\"nofollow noreferrer\">made a fitness video with the California Raisins</a>,...</p>\n<h1>Mislabeled Data</h1>\n<p>Also, I'm kind of curious about those people labelled &quot;athlete&quot;, because the three oldest &quot;athletes&quot;: &quot;Hidekichi Miyazaki&quot;, &quot;Mien Schopman-Klaver&quot;, &quot;Donald Pellmann&quot; all turn out to have been runners (though Donald Pellman is cheating in that he only became an athlete at 100 years old (see Survivorship Bias above)).</p>\n" }, { "answer_id": 43706, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 1, "selected": false, "text": "<p>Yes <a href=\"https://www.medicalnewstoday.com/articles/254034#1\" rel=\"nofollow noreferrer\">Olympic Athletes Live Longer Than General Population</a>.\nBut this is probably because they take better care of themself after their athletic careers are over.\nBeing in great shape is an important part of their self image and they will go to great lengths to preserve this.\nHowever being olympic medal fit in itself is probably not healthy since this inflicts too much stress on the body.\nThis is probably particularly true if the stress is intense on one crucial part of the body such as the heart.</p>\n<p>Gymnast typically had a very short athletic career and only took part in one olympiad. So the stress on the body was minimized.\nIn baseball I would think the most intense stress would be on the shoulders.\nSo old baseball players probably have bad shoulders.\nThis is however not mortal the way a bad heart may be.</p>\n<p>However I am assuming that you have never been anywhere near olympic medal fit.\nSo this may not apply to you.\nMore of a good thing is definately not always better, but it is hard to know where the cut-off is.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38585", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29342/" ]

[ { "answer_id": 38594, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 2, "selected": true, "text": "<p>Yes. It's possible to have big imbalances like this. Particularly as a beginner. There are a few reasons that can cause it.</p>\n\n<ol>\n<li>You're over compensating in some way on the stronger lift. In the case of the row, you could be hitching the bar up on each rep. In essence, \"cheating\" by creating momentum so you can get the bar up. You may not even be aware you're doing it. If you film yourself, you can tell if your row form is good.</li>\n<li>You're more used to doing stronger lift. In this case, I'm sure you've picked things up before. You've probably even tucked it close to you so you could carry it. That rowing/pulling movement is just something you've gotten used to doing over the years. In contrast, you've probably not squatted nearly as much. Particularly weighted back squats. The two are completely different lifts so there's not much point in comparing the two.</li>\n<li>Kind of in the same vein as #2, your lifestyle favors the stronger lift. You may have a job or hobby that has some carry over for rowing. So you'll just naturally have a tendency to be a little more advanced in it.</li>\n<li>Your leverages favor your stronger lift. People come in different shapes and sizes. We all have different arm length, leg length, torso length, shoulder width, etc. The various lengths and ratios with each other can have pretty heavy impact on how well you perform certain lifts. </li>\n</ol>\n\n<p>So, as far as fixing, I would say you shouldn't worry about it right now. Focus on bettering your form on both lifts. Follow your program. Try to not get injured. What you'll probably see over the coming months is your squat will keep progressing at a faster pace than your row. Especially if you train it consistently. Eventually it'll surpass the row.</p>\n" }, { "answer_id": 38595, "author": "Yumarx Polanco", "author_id": 19017, "author_profile": "https://fitness.stackexchange.com/users/19017", "pm_score": 0, "selected": false, "text": "<p>It is definitely possible that you have any deep imbalance in your body especially if you are a novice. Big imbalances are very common in sedentary people, but there are many things we need to consider before getting to that conclusion, it could be the tempo, TUT, pre-workout nutrition, how much do you like the movement, how confident you feel with a barbell on your back, etc, to be sure you can try to determine your 1RM, not just calculate it but try that weight and feel how comfortable it is to you.</p>\n" }, { "answer_id": 38600, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 0, "selected": false, "text": "<p>As all others - I agree that it is possible to have that kind imbalance. </p>\n\n<p>Looking at your dead lift results... Most likely reason is that you use more quads, and they are limiting overall performance. </p>\n\n<p>Wider story explains how that happen. When you do ATG, you move knees forward. This days that is not considered as a problem, but that way you keep back more vertical. So in turn quads are used more, and back - less.</p>\n\n<p>Main question is what are your needs. It can be that as it is right now - it is just fine. However, I would consider different technique. <a href=\"https://www.youtube.com/watch?v=VQ5y5iB2u6w\" rel=\"nofollow noreferrer\">Here</a> is good film explaining other way of doing squat. Tl;dr - keep knees in place, and just sit with your butt. Good idea is to do both. Can be at same time, but if you are looking for results... change it every 2-4 weeks - depending on your training cycle. Also you can change deadlift - classical vs sumo. </p>\n\n<p>And since main problem for the moment are quads. That other squat technique would not help much with ATG squads. So you need more legs training anyway - \ndumbbell lunges are good - you build quads, and stability. Leg press is also good, but do not take too much - you have pair of knees, and stick with that. Legs extensions are kind of exercise not good for knees - try it in case of pain. Just stop, and take more care about knees. </p>\n\n<p>Adductor muscles. There are tree of them - each side. When you move knees out, while squatting - they are also highly used. Since that is not something we do day-to-day... If you feel them after training - that is also good idea to work on them.</p>\n\n<p>Abs - yes, that's not a mistake. They are doing great job when high load is on your shoulders. If you see problem here, or need support - use belt. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38590", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29347/" ]

[ { "answer_id": 38607, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 3, "selected": true, "text": "<p>Forgive me if I'm off some here as I'm diving way back in my memory bank, but this is what I remember from my exercise physiology classes.</p>\n\n<p>The two main times you want to be careful with this are,</p>\n\n<ol>\n<li>When the person is highly trained</li>\n<li>When the person is older</li>\n</ol>\n\n<p>Lance Armstrong was heavily studied in his heyday:</p>\n\n<ul>\n<li><a href=\"https://www.physiology.org/doi/full/10.1152/japplphysiol.00216.2005\" rel=\"nofollow noreferrer\">Improved muscular efficiency displayed as Tour de France champion matures</a></li>\n</ul>\n\n<p>(Note, this was a highly debated paper due to the efficiency gained finding, but I don't see any issue using the max heart rate numbers.)</p>\n\n<ul>\n<li>At 21 years old, Lance's max heart rate was 207</li>\n<li>At 28 years old, Lance's max heart rate was 200</li>\n</ul>\n\n<p>You can see he's over performing what 220 - your age would give. From an absolute standpoint, it's not a huge over performance, but from an athletic standpoint it is.</p>\n\n<p>When does a person become \"trained\"? I don't remember ever getting a clear answer on that. But it is <strong>not</strong> just because you jog here and there.</p>\n\n<p>Nor is it so consistent where once a person is trained, you know they'll over perform by X amount. There is enough variability you have to approach each person as their own, otherwise, if you're say, programming someone's endurance work, you could be off by a considerable amount.</p>\n\n<p>What I remember when in the lab was, if a person has some serious endurance training background, just beware they might not fit the models as well. In fact, I think they often underperform. (They get really good at producing more blood per beat, opposed to beating faster.) </p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;</p>\n\n<p>Next, being older,</p>\n\n<ul>\n<li><a href=\"http://www.onlinejacc.org/content/37/1/153\" rel=\"nofollow noreferrer\">Age-predicted maximal heart rate revisited</a></li>\n</ul>\n\n<blockquote>\n <p>1) A regression equation to predict HRmaxis 208 − 0.7 × age in healthy\n adults. \n 2) HRmaxis predicted, to a large extent, by age alone and is\n independent of gender and habitual physical activity status. Our\n findings suggest that the currently used equation underestimates\n HRmaxin older adults. This would have the effect of underestimating\n the true level of physical stress imposed during exercise testing and\n the appropriate intensity of prescribed exercise programs.</p>\n</blockquote>\n\n<p>The gist being as age goes up, the traditional formula progressively holds up worse compared to the regression equation they found,</p>\n\n<p><a href=\"https://i.stack.imgur.com/i3c17.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/i3c17.jpg\" alt=\"age predicted heart rate max equation differences\"></a></p>\n\n<p>Back to physical activity: </p>\n\n<p>As you can see, this study didn't find a difference based on activity level, but their criteria wasn't e.g. high level athlete. It was simply that the person engage in endurance training a few days per week for at least a couple years. That ain't Lance Armstrong.</p>\n\n<p>Second, they did find a difference, but it wasn't statistically significant. As I hit on before, the differences tend to be small, but noticeable when you're focused on high level performance.</p>\n\n<p>For instance, in their lab based study,</p>\n\n<blockquote>\n <p>Again, no significant differences in the HRmaxregression equation were observed between men and women or between sedentary (212 − 0.7 × age) and endurance-trained (205 − 0.6 × age) subjects.</p>\n</blockquote>\n\n<p>But, for a 25 year old,</p>\n\n<ul>\n<li>212 - 0.7 × 25 = 195</li>\n<li>205 − 0.6 × 25 = 190</li>\n</ul>\n\n<p>In research, \"no difference\" often doesn't mean zero difference. Statistical relevance != clinical. </p>\n\n<p>(And just to show the inconsistency, here's master's athletes over performing the traditional formula.</p>\n\n<ul>\n<li><a href=\"https://www.physiology.org/doi/abs/10.1152/jappl.1981.51.3.634\" rel=\"nofollow noreferrer\">A physiological comparison of young and older endurance athletes</a></li>\n</ul>\n\n<p>Their average age was 59, but average max heart rate was 169. It's possible everyday runners on average underperform (stronger heart), but then really high level people over perform (stronger and faster).)</p>\n\n<p>Furthermore, through the adult lifespan, the standard deviation in beats was still <strong>7 to 11</strong>. That's a pretty big chunk we could possibly just chalk up to genetics.</p>\n\n<p>The authors even show how in their model, you could still be off by <strong>20 beats</strong> due to the standard deviation. Modeling humans is hard :). </p>\n\n<p>Sorry if that's all a bit convoluted, but that's kind of the point. As they write, if it's important, you should directly measure <em>for that person.</em></p>\n\n<p>Essentially, you always have to worry about using the formula, but you worry more when the person is highly endurance trained and or older.</p>\n\n<p>A much easier way to go about programming is to take the person's best time and use percentages off that.</p>\n\n<p>Lastly, and where you have to be really careful with the older crowd, is medication can throw this all out of wack. When a person is on blood pressure medication, you don't want to be looking at heart rate at all. The medication purposely limits how high the blood pressure can go, which is going to affect how much output the heart can generate. You can have people feeling exhausted at only 90 beats per minute. (<a href=\"https://b-reddy.org/exercise-and-high-blood-pressure-medications/\" rel=\"nofollow noreferrer\">Little longer discussion</a>.)</p>\n\n<p>In which case you really need to be going based on how the person feels. I've seen trainers damn near make someone collapse because they thought the person was lying to them about how hard they were working, since the trainer was so focused on the low heart rate.</p>\n" }, { "answer_id": 38608, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 2, "selected": false, "text": "<p>In my opinion (especially since it is my answer you linked above) :), the 220-age should never really be used. There is a better generic formula (See the bolded parts of the study conclusion below), and there are also cohort (group) specific formula that may be available that are more accurate.</p>\n\n<p><a href=\"https://eprints.qut.edu.au/96880/1/96880.pdf\" rel=\"nofollow noreferrer\">This is a study</a> review of the science behind the 220-age calculation, and a review of the other attempts at a max HR formula over the years. The conclusion is as follow (emphasis mine):</p>\n\n<blockquote>\n <ol>\n <li><p><strong>Currently, there is no acceptable method to estimate HRmax.</strong></p></li>\n <li><p><strong>If HRmax needs to be estimated, then population specific formulae should be used. However, the most accurate general equation is that of Inbar (17) (Table 3); HRmax=205.8 - 0.685(age)</strong>. Nevertheless, the error (Sxy=6.4 b/min) is still unacceptably large.</p></li>\n <li><p>An acceptable prediction error for HRmax for application to estimation of VO2max is &lt;±3 b/min. Thus, for a person with a HRmax of 200 b/min, error equals ±1.5%. If this precision is not possible, then there is no justification for using methods of VO2max estimation that rely on HRmax prediction formulae.</p></li>\n <li><p>Additional research needs to be performed that develops multivariate regression equations that improve the accuracy of HRmax prediction for s\n pecific populations, and modes of exercise.</p></li>\n <li><p>The use of HRmax is most prevalent in the fitness industry, and the people who work in these facilities mainly have a terminal undergraduate degree in exercise science or related fields. These students/graduates \n need to be better educated in statistics to recognize and understand the concept of prediction error, and the practical consequences of relying on an equation with a large standard error of estimate (Sxy).</p></li>\n <li><p><strong>Textbooks in exercise physiology and exercise prescription should contain content that is more critical of the HRmax=220-age or similar formulae.</strong> Authors need to stress the mode-specificity of HRmax, provide alternate, research substantiated formula, and express all content of items 1-5, above. Similarly, academic coverage of HRmax needs to explain how this error detracts from using HRmax estimation in many field tests of physical \n fitness and in exercise prescription.</p></li>\n </ol>\n</blockquote>\n" }, { "answer_id": 38611, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 0, "selected": false, "text": "<p>My answer is a little more nonchalant. There are people out there who are ardently spiteful of a simple formula to tell you what your HR max is. They often start with anecdotal stories of, “Well, I’m 67 years old and my max is still in the 190’s.” </p>\n\n<p>So, if that’s true, then as a Mathematical Law and axiom, the 220-age formula does not hold up. You won’t find a mathematical proof for it, and there will likely be people who fall way away from those numbers.</p>\n\n<p>That said, I’ve never thought of 220-age to be anything more than a simple way to pretty accurately “ballpark” an expected max HR for MOST people. </p>\n\n<p>The statistical distribution probably very much looks like a normal distribution with the vast majority of people falling within the “peak” of the bell curve with outliers spotted around. Ultimately, 95% of people will fall within 3 standard deviations of the norm.</p>\n\n<p>What does this mean? It means that 220-age isn’t perfect, and I don’t believe it was ever meant to be. However, for the vast majority of people, if you performed the 220-age calculation, and compared that to a medically accurate max HR calculation, you would find it to be “accurate enough” for the sake of training.</p>\n\n<p>I look at it this way: My Garmin watch calculates my max HR as 184. I’m 36 years old. My Garmin chest strap which pairs with it has hit 183 and 184 a handful of times. It’s pretty rare. That tells me that there is probably a small error rate with the chest strap and watch, and some flaws with the formula, but it’s pretty darn close. Furthermore, on the occasions when I have hit 183 or 184, I didn’t really need any devices to tell me that I was approaching that threshold. My body was pretty much pissed at me, screaming for me to stop. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38605", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23370/" ]

[ { "answer_id": 38619, "author": "Suimon", "author_id": 29170, "author_profile": "https://fitness.stackexchange.com/users/29170", "pm_score": -1, "selected": false, "text": "<p><strong>Energy Storage</strong></p>\n\n<blockquote>\n <p>Excess glucose is transformed into a carbohydrate, glycogen, and\n packed into temporary stores in muscle tissue and in your liver. As\n your glycogen stores get filled, your body transforms the additional\n excess glucose into triglycerides and stores it in fat cells that are\n distributed throughout your body under your skin and in a fatty sheath\n of tissue that hangs off your stomach called the omentum.</p>\n</blockquote>\n\n<p><strong>Energy Use</strong> (basically the reversed process of storing energy)</p>\n\n<blockquote>\n <p>When cells need energy, they generally use glucose in your blood. As\n your glucose levels get low, your body taps your temporary glycogen\n stores and also extracts triglycerides from your fat cells.</p>\n</blockquote>\n\n<p>Source: <a href=\"https://www.livestrong.com/article/420965-does-coconut-oil-make-you-fat-or-lose-weight/\" rel=\"nofollow noreferrer\">https://www.livestrong.com/article/420965-does-coconut-oil-make-you-fat-or-lose-weight/</a> (first thing I found on Google, next time please use Google before asking such a simple question)</p>\n" }, { "answer_id": 38621, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 4, "selected": true, "text": "<p>This is the end result of a fairly complex system of interactions in the body.</p>\n\n<p>Your fat cell population is usually defined by adolescence/puberty, and remains relatively stable throughout your life. The size will vary. </p>\n\n<p>When your body needs more energy from fat storage, it releases fat from the cells in the form of triglycerides. The body converts these (somewhat inefficiently) into usable energy forms (glucose). The end products from this conversion cycle are mostly carbon dioxide, water and the aforementioned energy.</p>\n\n<p>Most of the CO2 is exhaled, and the same for the water, along with sweat, urine, saliva, etc. So essentially, you are spending some of the fat to drive the conversion process, the conversion process produces energy which is used by the body, and the majority of the rest is exhaled, which is how \"fat\" leaves the body. A little is excreted or used for cooling (sweat), and the rest is either reabsorbed or serves another purpose in the body.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38618", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29370/" ]

[ { "answer_id": 38619, "author": "Suimon", "author_id": 29170, "author_profile": "https://fitness.stackexchange.com/users/29170", "pm_score": -1, "selected": false, "text": "<p><strong>Energy Storage</strong></p>\n\n<blockquote>\n <p>Excess glucose is transformed into a carbohydrate, glycogen, and\n packed into temporary stores in muscle tissue and in your liver. As\n your glycogen stores get filled, your body transforms the additional\n excess glucose into triglycerides and stores it in fat cells that are\n distributed throughout your body under your skin and in a fatty sheath\n of tissue that hangs off your stomach called the omentum.</p>\n</blockquote>\n\n<p><strong>Energy Use</strong> (basically the reversed process of storing energy)</p>\n\n<blockquote>\n <p>When cells need energy, they generally use glucose in your blood. As\n your glucose levels get low, your body taps your temporary glycogen\n stores and also extracts triglycerides from your fat cells.</p>\n</blockquote>\n\n<p>Source: <a href=\"https://www.livestrong.com/article/420965-does-coconut-oil-make-you-fat-or-lose-weight/\" rel=\"nofollow noreferrer\">https://www.livestrong.com/article/420965-does-coconut-oil-make-you-fat-or-lose-weight/</a> (first thing I found on Google, next time please use Google before asking such a simple question)</p>\n" }, { "answer_id": 38621, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 4, "selected": true, "text": "<p>This is the end result of a fairly complex system of interactions in the body.</p>\n\n<p>Your fat cell population is usually defined by adolescence/puberty, and remains relatively stable throughout your life. The size will vary. </p>\n\n<p>When your body needs more energy from fat storage, it releases fat from the cells in the form of triglycerides. The body converts these (somewhat inefficiently) into usable energy forms (glucose). The end products from this conversion cycle are mostly carbon dioxide, water and the aforementioned energy.</p>\n\n<p>Most of the CO2 is exhaled, and the same for the water, along with sweat, urine, saliva, etc. So essentially, you are spending some of the fat to drive the conversion process, the conversion process produces energy which is used by the body, and the majority of the rest is exhaled, which is how \"fat\" leaves the body. A little is excreted or used for cooling (sweat), and the rest is either reabsorbed or serves another purpose in the body.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38623", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29387/" ]

[ { "answer_id": 38629, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 2, "selected": true, "text": "<p>To do that right can take a year or even more. For instance gaining proper motion range. </p>\n\n<p>I would ask you to try Roman bench. You can use more gluts, or hamstrings there. Just concentrate on particular muscle group. From that you can learn how to activate more, this or that group. Other exercise you can try is kettle-bell swing. That is dynamic exercise, while dead lift is static, however you can start training with it to activate gluts to \"feel\" them more while dead lifting. Overall performance, at least at start, will go down, but that is how learning goes.</p>\n\n<p>You did not specified, so I'm assuming you do classic dead lift. Other version is <a href=\"https://www.youtube.com/watch?v=BAJhmKnpSFo\" rel=\"nofollow noreferrer\">sumo</a>. It can be more suitable for gluts activation since quads are almost eliminated. Knees out which also supports gluts activation.</p>\n\n<p>About muscles. From anatomy trains - dead lift means superficial back line usage. Look there - no gluts... Partially that is due to science/classification. However wider idea is that learning of complex exercises starts with right technique. Then - step, by step - activating more, and more muscle groups.</p>\n\n<p>You've mentioned about YouTube videos. Kelly Starrett's videos like <a href=\"https://www.youtube.com/watch?v=6JgGPWoYXqk\" rel=\"nofollow noreferrer\">this one</a> are good at start. Later it is quite hard to believe that there is one good method for all of us. However his body positioning, activating muscles before exercise, and care about spine are something everyone should know. </p>\n" }, { "answer_id": 38631, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 2, "selected": false, "text": "<p><strong>There is no technique to engaging glutes. If the bar leaves the ground, your glutes are definitely being engaged.</strong> In fact, if your glutes weren't engaged, you would collapse as soon as you bent over to grasp the bar.</p>\n\n<p>The only technique you really need to learn in order to deadlift is using a valsalva to brace your spine. After you have grasped the bar, this involves straightening the back, taking a deep breath, and holding it, squeezing against your closed epiglottis, like you are trying to both push air out and hold it in. <strong>You only need to squeeze the core muscles, not the glutes.</strong></p>\n\n<p>Seriously, forget the glutes, they will work themselves. Maintaining a straight back is all that matters.</p>\n\n<p>I recommend that you familiarise yourself with the <a href=\"https://www.youtube.com/watch?v=wYREQkVtvEc\" rel=\"nofollow noreferrer\">5 step deadlift setup</a>.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38628", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29395/" ]

[ { "answer_id": 38635, "author": "dpa", "author_id": 28703, "author_profile": "https://fitness.stackexchange.com/users/28703", "pm_score": 1, "selected": true, "text": "<p>It's truth that core strength is very important. Strong core helps prevent injuries. You mentioned barbell press, I not sure it benchpress or overhead press. Overhead press is very demanding on core strength if executed in standing position. I don't say that you should completely avoid weights, but if you can't do GHD extension, there is no point to do deadlifts. If you can't do pushup there is no point do benchpress, because pushups are easier and safer. If you can't do chin up, there is no point do biceps curls, because for you better will be first focus on chin ups. \nBut you started to do something, thats is very good, and results will comes with time. </p>\n" }, { "answer_id": 38642, "author": "tarikdog", "author_id": 29405, "author_profile": "https://fitness.stackexchange.com/users/29405", "pm_score": 2, "selected": false, "text": "<p>I'm no expert but it absolutely makes no sense to think that there is only one way to achieve your goal in terms of fitness. You may be not able no do pull ups(that also applied to me when I was a beginner) but you can work your way through it using external weight rows, pulls etc. This pull up example also works for push ups and squats.</p>\n\n<p>For core strength, there are tons of external or bodyweight exercises you can do to get stronger. </p>\n\n<p>Please don't let people who aren't experts (they can be looking good, this doesn't mean they know what's good for you) demotivate you from doing what you're doing. </p>\n" }, { "answer_id": 38643, "author": "Mike", "author_id": 29406, "author_profile": "https://fitness.stackexchange.com/users/29406", "pm_score": 2, "selected": false, "text": "<p>The idea is progressive weight training for some they need to progress beyond push ups or sit ups. For others they can't lift their own body weight so machines or free weights help them get there. I've seen many smaller people that could barely lift a bare bar, but that is ok if that is where they need to start. The alternative is to never start because you can't complete a single pushup, chin up etc.</p>\n\n<p>I'd suggest starting with \"core\" exercises, bench press, deadlift, squat. With whatever weight you can handle safely for 10 reps. I'd also throw in some light back extensions and either sit ups if you can do them unadded or find a crunch machine. The core exercises give you the most bang for your buck in terms of muscles used and their ability to stimulate growth hormone production. The core exercises make sure that your stabilizing muscles are kept in good working order (and balanced between each other) to protect your back.</p>\n\n<p>Don't be afraid to find a knowledgeable buddy or a trainer to help out if you don't know what you are doing. The worse way to workout is to spend 6mths off training because you hurt yourself.</p>\n" }, { "answer_id": 38659, "author": "Roushiyo", "author_id": 29420, "author_profile": "https://fitness.stackexchange.com/users/29420", "pm_score": 2, "selected": false, "text": "<p>Negative pull ups or scapular pull ups will get you the fastest results and anyone can do them, even kids and obese people. </p>\n\n<p>To get better at pull ups do pull ups. </p>\n\n<p>To get better at moving around weights you need to do just that. </p>\n\n<p>Don't listen to people that don't even know the core is the entirity of the torso from the glutes to the neck including everything inbetween.\n<a href=\"https://en.m.wikipedia.org/wiki/Core_(anatomy)\" rel=\"nofollow noreferrer\">https://en.m.wikipedia.org/wiki/Core_(anatomy)</a></p>\n\n<p>Or people that use the term \"stabilizing muscles\" \nAll muscles pull joints and none stabilizes that's the only thing they do... There's no such thing as \"stabilizers\" or \"stabilizing muscles\"</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38633", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26052/" ]

[ { "answer_id": 38639, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 0, "selected": false, "text": "<p>Your fatigue comes from your diet. If you have ever eaten clean, and drank plenty fluids you feel better and more energetic as soon as a few days after starting. Night shift is no different to day shift, just times are swapped. With the time you have remaining you just have to be smart with meal prepping and sleep.</p>\n\n<p>With this then I say yes workout after work and on your off days.</p>\n\n<p>If you genuinely can't meal prep and sleep consistently then as JustSnilloc has mentioned in the comments - Just work out on off days and the days you feel good.</p>\n" }, { "answer_id": 38641, "author": "tarikdog", "author_id": 29405, "author_profile": "https://fitness.stackexchange.com/users/29405", "pm_score": -1, "selected": false, "text": "<p>I would highly recommend you to consume a cup of filter coffee or a preworkout supplement after your shift, but this recommendation only applies if you're feeling only tired and not sore. If you're feeling sore, I would recommend 1 day on - 1 day off training system.\nIn terms of diet, if you're not going out of shape with your current habits of eating, I would say keep doing what you're doing.</p>\n" }, { "answer_id": 38647, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 2, "selected": false, "text": "<p>I am a fellow night shifter. I have been for nearly 20 years. In fact, my days off are the exact same as yours and I too work a 4 on 3 off, 10 hour shift. My hours are a little different, in that I go in at 7PM and get out at 5:30 AM. </p>\n\n<p>For me, I always felt like I could work out after my shift, but that the intensity isn’t as high as doing it before work. There always seems to be a missing 10-15% that I just don’t have. That can be a big difference when you’re talking about lifting 85 pounds as opposed to 100 pounds, for example. </p>\n\n<p>I wake up at 2:30 P.M. every day. If I worked day shift, this would just turn into 2:30 A.M. I have a cup of coffee, and am out the door no later than 3:15 P.M for my workout. I am done and home by 4:45. I walk the dogs for 20-30 Minutes, shower, eat and am out the door by 6:00 P.M. When I get off in the morning, I check mail, pay bills, and will call businesses or doctors (as needed) before bed. I’m lights out no later than 7:30. </p>\n\n<p>I wrote my routine above for a reason. Working nights, your body will respond to ROUTINE better than anything. I DO NOT DEVIATE for much. If you can train your body to stay awake at certain hours, and be prepared to eat, workout, etc... at the same times every day, it will adapt. I even think it largely negates the unhealthy aspects of working night shift. </p>\n\n<p>TLDR: I find I have more energy before work. Find a strict routine that works for you and stick to it. Your body will respond better.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38634", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29398/" ]

[ { "answer_id": 38706, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 0, "selected": false, "text": "<p>According to many physiotherapists this would indicate that you may have weak core muscles (more specifically weak abdomen) and your body is trying to stabilize your spine by tightening up your hamstrings and lower back.</p>\n\n<p>You however is extremely strong and some like Mark Rippetoe argue that this means you have a strong core: \n\"Do you not see that an athlete with a 200 lb press, a 300 lb clean, a 400 lb squat, and a 500 lb deadlift has a stronger “core” than your runner who can just manage to do a Standing Reverse Wood-chop with a 2 kg medicine ball?\" </p>\n\n<p>In this interesting article:\n<a href=\"https://www.t-nation.com/training/core-confusion\" rel=\"nofollow noreferrer\">Core Confusion\nThe Truth About Squats &amp; Deads</a> the author states that squats and deads gives you a very strong lower back but don't do much for your abdomen.</p>\n\n<p>So it may be that one can be a very strong powerlifter but still have a relatively weak core (abdomen in particular). </p>\n\n<p>I therfore think it could be worth a try doing some core exercise: </p>\n\n<ul>\n<li><a href=\"http://www.coachmag.co.uk/fitness/core-exercises\" rel=\"nofollow noreferrer\">The Best Core Exercises For All Levels Of Gym-Goer</a> </li>\n<li><a href=\"https://www.t-nation.com/training/core-training-that-isnt-stupid\" rel=\"nofollow noreferrer\">Core Training That Isn't Stupid</a></li>\n</ul>\n\n<p>and asessing your level of core strength.</p>\n\n<p>This is of particular interest to me since I've been following the Starting Strength program for 3 months and when I tried the core exercises in \"the Best core ...\" link above I was still on beginner level.\nI have therefore started adding a bit of abdomen exercises each week.</p>\n" }, { "answer_id": 38708, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 2, "selected": false, "text": "<p>In my experience, and I’m by no means a pro runner, I have found a lot of these issues to be posture related. As we get tired, just like everything else, our form breaks down. We start to slouch. We bend at the waist. We supinate or pronate. The list goes on.</p>\n\n<p>I always liken it to reaching failure in a weightlifting set. This is why runners are always injured. They keep running when they’re tired and let bad form dominate some of their movement patterns. </p>\n\n<p>Notice that you said you reach a threshold in which issues start to arise. That really is a perfect analogue to, say, a butt wink in a squat that doesn’t cause problems until you throw 600 lbs. on the bar. </p>\n\n<p>I don’t like the word core either. I would rather defer to a more generic description of “tiny little stabilizer muscles that don’t often get a lot of work.” Lower back issues means you’re probably bending at the waist, or hunching over. Upper back issues, and you’re probably not running shoulders back with your spinal column in alignment.</p>\n\n<p>Furthermore, you have to be a big guy. For someone who squatted that kind of weight, I imagine you don’t look like the typical marathon runner. That’s a lot of extra weight to carry with you and although you may feel fine cardio wise, it’s probably just the body not able to sufficiently “power” all of the very large muscle groups you have when you are brushing up against that threshold. That’s causing a slouch, a lean, a bend, or whatever....</p>\n\n<p>Personally, I think swimming is the best complimentary exercise to running. The overwhelming majority of my running issues resolved after I started to swim. I had better posture, more endurance, better lung functioning. Plus, when I did twist an ankle or suffer an injury, the zero impact of the pool always gave me a valid exercise option.</p>\n\n<p>Just be careful. This is how you get sucked into the world of triathlon. You start running. Find that swimming is an awesome alternative. Then you think, “Hey, I already do two sports of the three, I might as well go for it.” Ask me how I know. :-)</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38636", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/6385/" ]

[ { "answer_id": 38649, "author": "tarikdog", "author_id": 29405, "author_profile": "https://fitness.stackexchange.com/users/29405", "pm_score": 1, "selected": false, "text": "<p>2 consecutive days of resting will surely be enough but since you work at least 2 or more muscles in a day, I suggest you to focus on your nutrition very well in order not to feel exhausted all the time.</p>\n" }, { "answer_id": 38657, "author": "Roushiyo", "author_id": 29420, "author_profile": "https://fitness.stackexchange.com/users/29420", "pm_score": 0, "selected": false, "text": "<p><strong>As far as I know, training the same muscles every-day (or in consecutive days) is not a good idea. The muscles can't rest long enough to regenerate and you are \"over-training\".</strong></p>\n\n<p>The premise is wrong, there is not any evidence that muscles need rest days between training days, it's just a gym myth invented by bodybuilders. You can train a muscle 7 days a week 365 days a year without any negative consequences. It's all a matter of volume. </p>\n\n<p>Beginners need minimum 10 <strong>hard</strong> sets per muscle therefore it's easier to divide it in 2 days and do 5 sets each time than dividing it in 7 days. </p>\n\n<p>Advanced athletes need a minimum of 15 ** hard** per week and they no actual limit... theoretically a pro athlete could do 48 sets each week and still benefit. So it's easier to do 6-7 sets each day than doing 24 sets two times a week. </p>\n\n<p>In the end the effectiveness of your routine depends on the number of sets and effort you put in not on how you split your training days. </p>\n" }, { "answer_id": 38684, "author": "Lloyd Moore", "author_id": 8255, "author_profile": "https://fitness.stackexchange.com/users/8255", "pm_score": 2, "selected": true, "text": "<p>It is indeed, possible to train a body part each day. The difference in required rest is the intensity that you train. If a body part is trained resistance that causes failure within an arbitrary min-max of 6 - 15 reps, that body part will not have sufficient rest in less than 24 hours due to the effect on the nervous system, for one. However, If the intensity is dialled back enough, it is possible to train every day and experience a cumulative effect over time of increased strength and muscle size. </p>\n\n<p>Another important question is whether your goal is for an increase in strength or size. Given someone who wants to train effectively every day, for strength, the intensity should be around 80%. For size, the intensity should be around 70% to allow more sets to be completed in a workout.</p>\n" }, { "answer_id": 38696, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<blockquote>\n <p>So, the main question is this one : is training to failure (in 8-12 reps) the same muscles every other day (and with two days of rest per week) over-training ?</p>\n</blockquote>\n\n<p>No, not at all but it might be under-training. We as humans are build for endurance and high work loads as we are probably the top when it comes to endurance out of all land animals. </p>\n\n<p>Also because as it is seems the more you train the more muscle you build in a direct dose relationship. 10 sets build 2 times more muscle than 5 sets for example. </p>\n\n<p><a href=\"https://www.youtube.com/watch?v=PFB21oIDwmU&amp;t=603s\" rel=\"nofollow noreferrer\">42 hard sets per muscle group give 0 sign of over-training</a></p>\n\n<p>From the <strong>Norwegian Frequency project</strong> comparing training 3 times vs 6 times a week.\n<a href=\"https://i.stack.imgur.com/3eWO9.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/3eWO9.jpg\" alt=\"enter image description here\"></a>\nSeems like Frequency plays a strong role too even though Volume has more impact. As you can see, the effect sizes favored the 6x group for the bench press and the deadlift but interestingly not the squat. The differences are small, however. The only effect size difference that really stands out is that for fat-free mass, considerably favoring the 6x group. This suggests better muscle growth in the group training each muscle 6x per week.</p>\n\n<p><strong>Conclusion</strong></p>\n\n<p>Training is dose dependent, the more the <strong>BETTER</strong>. No actual limit seems to exist and if it does no one has found it. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38646", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29412/" ]

[ { "answer_id": 38658, "author": "Roushiyo", "author_id": 29420, "author_profile": "https://fitness.stackexchange.com/users/29420", "pm_score": 1, "selected": false, "text": "<p>Why do you need 60 minutes to work on 1 body part? </p>\n\n<p>The minimum ammount of work needed for strenght and size are 10 <em>hard</em> sets per week for beginners. If you can do 10 sets at once then its fine but it makes more sense to split it in more days.</p>\n" }, { "answer_id": 38660, "author": "10B", "author_id": 27970, "author_profile": "https://fitness.stackexchange.com/users/27970", "pm_score": 1, "selected": true, "text": "<p>Following your routine, you are working a standard split-training program. This is the training of a single body part/area eg legs, shoulders etc. on a single day, allowing a week for recovery and retraining the body part the week after. This type of program can be very robust and has been the mainstay of resistance training routines for decades. </p>\n\n<p>I would recommend a good book to reassure you, The encyclopedia of Modern Bodybuilding by none other than Arnold Schwarzenegger. Its a classic yes, but it has a lot of information on basic split training, and then as you progress, it has different routines and advanced training methods. You say you are starting out - so I seriously recommend this resource. Its not about making you like Arnie, but it will give you a solid understanding of the basics and how to progressively change and improve your training. </p>\n\n<p>To pick up on a point, you say:</p>\n\n<blockquote>\n <p>I work in kind of a circuit fashion for 40-60 min each day(until I'm totally exhausted)</p>\n</blockquote>\n\n<p>Now, there are different types of exhaustion. Roughly speaking muscle, tendon or cardio exhaustion, and you reach these all by very different mechanisms, and this has an impact on how you train, how you recover, and how you grow. For example - you may be doing very high reps (20's) with a light to moderate weight and having short rest periods. This will lead you towards cardio exhaustion with the weights, but not necessarily muscular exhaustion, or even hypertrophy, which is what you want to be able to hit with your training if you want to grow muscle. This is commonly assumed to be achieved by using 50-75% of your 1RM weight, with 8-12 reps per set. </p>\n\n<p>I'm going to avoid giving more advanced information here as there are too many variables to consider e.g. how often can you train?, what are your ultimate goals?, how do you eat? etc. </p>\n\n<p>That said, I think you can reorganise your training to be more effective. Personally I would do this (also doubling abs work):</p>\n\n<ol>\n<li>legs/abs</li>\n<li>Chest</li>\n<li>Shoulders</li>\n<li>Arms/abs</li>\n<li>Back</li>\n<li>Compound day/Olympic day/Functional day (your choice)</li>\n</ol>\n\n<p>Comp = big movements, more than one muscle group\nOlympic = Olympic lifts\nFunctional = Sport specific</p>\n\n<p>Then for the next step, when you are 6 months in and strong - look at doing double split training, i.e. body part trained twice per week:</p>\n\n<ol>\n<li>Legs/abs</li>\n<li>Chest and Arms</li>\n<li>Back and Shoulders</li>\n<li>Legs/abs</li>\n<li>Chest and Arms</li>\n<li>Back and Shoulders</li>\n</ol>\n\n<p>There are many other techniques that are more advanced, e.g. super-setting, antagonistic training, forced reps etc. etc. but they are all for another day. Seriously, don't run before you can walk or you will get injured and not be able to train at all. </p>\n\n<p>Use Arnie's book as I say. A great place to start for information, and good luck with your training. </p>\n" }, { "answer_id": 38817, "author": "Pablo", "author_id": 28501, "author_profile": "https://fitness.stackexchange.com/users/28501", "pm_score": 1, "selected": false, "text": "<p>A whole day for biceps and another whole day for triceps is not efficient at all, not only speaking about time (You don't need 60 minutes to train your biceps), it's not efficient recovery wise.\nFirst of all, your muscles do not need a whole week to recover, so to maximize hypertrophy and strength you should train them atleast twice a week, some smaller muscles like your arms and calves can take even more punishment.</p>\n\n<p>Standard bro split x 2 times a week:</p>\n\n<pre><code>Chest/tricep\n\nBack/Bicep\n\nLegs/shoulder/abs\n</code></pre>\n\n<p>Push Pull Legs x 2 times a week:</p>\n\n<pre><code>Chest/Shoulders/Tricep\n\nBack/Bicep\n\nLegs/abs\n</code></pre>\n\n<p>Arnold Split x 2 times a week:</p>\n\n<pre><code>Chest/Back\n\nShoulder/Arms\n\nlegs\n\nAbs everyday\n</code></pre>\n" } ]

[ "https://fitness.stackexchange.com/questions/38648", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29413/" ]

[ { "answer_id": 38658, "author": "Roushiyo", "author_id": 29420, "author_profile": "https://fitness.stackexchange.com/users/29420", "pm_score": 1, "selected": false, "text": "<p>Why do you need 60 minutes to work on 1 body part? </p>\n\n<p>The minimum ammount of work needed for strenght and size are 10 <em>hard</em> sets per week for beginners. If you can do 10 sets at once then its fine but it makes more sense to split it in more days.</p>\n" }, { "answer_id": 38660, "author": "10B", "author_id": 27970, "author_profile": "https://fitness.stackexchange.com/users/27970", "pm_score": 1, "selected": true, "text": "<p>Following your routine, you are working a standard split-training program. This is the training of a single body part/area eg legs, shoulders etc. on a single day, allowing a week for recovery and retraining the body part the week after. This type of program can be very robust and has been the mainstay of resistance training routines for decades. </p>\n\n<p>I would recommend a good book to reassure you, The encyclopedia of Modern Bodybuilding by none other than Arnold Schwarzenegger. Its a classic yes, but it has a lot of information on basic split training, and then as you progress, it has different routines and advanced training methods. You say you are starting out - so I seriously recommend this resource. Its not about making you like Arnie, but it will give you a solid understanding of the basics and how to progressively change and improve your training. </p>\n\n<p>To pick up on a point, you say:</p>\n\n<blockquote>\n <p>I work in kind of a circuit fashion for 40-60 min each day(until I'm totally exhausted)</p>\n</blockquote>\n\n<p>Now, there are different types of exhaustion. Roughly speaking muscle, tendon or cardio exhaustion, and you reach these all by very different mechanisms, and this has an impact on how you train, how you recover, and how you grow. For example - you may be doing very high reps (20's) with a light to moderate weight and having short rest periods. This will lead you towards cardio exhaustion with the weights, but not necessarily muscular exhaustion, or even hypertrophy, which is what you want to be able to hit with your training if you want to grow muscle. This is commonly assumed to be achieved by using 50-75% of your 1RM weight, with 8-12 reps per set. </p>\n\n<p>I'm going to avoid giving more advanced information here as there are too many variables to consider e.g. how often can you train?, what are your ultimate goals?, how do you eat? etc. </p>\n\n<p>That said, I think you can reorganise your training to be more effective. Personally I would do this (also doubling abs work):</p>\n\n<ol>\n<li>legs/abs</li>\n<li>Chest</li>\n<li>Shoulders</li>\n<li>Arms/abs</li>\n<li>Back</li>\n<li>Compound day/Olympic day/Functional day (your choice)</li>\n</ol>\n\n<p>Comp = big movements, more than one muscle group\nOlympic = Olympic lifts\nFunctional = Sport specific</p>\n\n<p>Then for the next step, when you are 6 months in and strong - look at doing double split training, i.e. body part trained twice per week:</p>\n\n<ol>\n<li>Legs/abs</li>\n<li>Chest and Arms</li>\n<li>Back and Shoulders</li>\n<li>Legs/abs</li>\n<li>Chest and Arms</li>\n<li>Back and Shoulders</li>\n</ol>\n\n<p>There are many other techniques that are more advanced, e.g. super-setting, antagonistic training, forced reps etc. etc. but they are all for another day. Seriously, don't run before you can walk or you will get injured and not be able to train at all. </p>\n\n<p>Use Arnie's book as I say. A great place to start for information, and good luck with your training. </p>\n" }, { "answer_id": 38817, "author": "Pablo", "author_id": 28501, "author_profile": "https://fitness.stackexchange.com/users/28501", "pm_score": 1, "selected": false, "text": "<p>A whole day for biceps and another whole day for triceps is not efficient at all, not only speaking about time (You don't need 60 minutes to train your biceps), it's not efficient recovery wise.\nFirst of all, your muscles do not need a whole week to recover, so to maximize hypertrophy and strength you should train them atleast twice a week, some smaller muscles like your arms and calves can take even more punishment.</p>\n\n<p>Standard bro split x 2 times a week:</p>\n\n<pre><code>Chest/tricep\n\nBack/Bicep\n\nLegs/shoulder/abs\n</code></pre>\n\n<p>Push Pull Legs x 2 times a week:</p>\n\n<pre><code>Chest/Shoulders/Tricep\n\nBack/Bicep\n\nLegs/abs\n</code></pre>\n\n<p>Arnold Split x 2 times a week:</p>\n\n<pre><code>Chest/Back\n\nShoulder/Arms\n\nlegs\n\nAbs everyday\n</code></pre>\n" } ]

[ "https://fitness.stackexchange.com/questions/38662", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29098/" ]

[ { "answer_id": 38692, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p>You're plateauing because you have no variety in your routine, and you're not losing belly fat because you're not in a caloric deficit. You look average because your training program isn't challenging enough. If such a simple program gave great physiques, everyone would be shredded! </p>\n\n<p>Additionally, if you can do 20+ reps of something, stop doing it that way. Find a way to add resistance or make the exercise more challenging. At 20+, you're not really training strength any more, but rather endurance.</p>\n\n<p>Go back to the basics. I can't speak too deeply here, but I would criticize whomever made that program. Find one that is made by someone who knows their stuff, such as Starting Strength or Stronglifts5x5.</p>\n" }, { "answer_id": 38695, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": true, "text": "<p>First of all, working out for <strong>3 months is a very short amount of time to notice significant differences</strong>, so there might be changes to your body that you haven't noticed. You might have become stronger without it showing yet, you might have become faster without you noticing it during your workouts.</p>\n\n<p>Secondly, if you want to look good, because I think that's the type of progress you're referring to in your question, <strong>food is a huge deal</strong>. You should atleast have a balanced diet and some sort of target as to how many calories you need to either lose fat or gain muscle.</p>\n\n<p>Thirdly, <strong>switching up your routine</strong> is an important key to improving your fitness or physique. If you've been doing the same workout for 3 days a week for 3 months in a row, you might want to change that up. I would suggest doing different workout every day of the week and changing those around every few weeks. (every 6 to 8 weeks is a good start)</p>\n\n<p>You can do this in the way of incorporating new exercises, changing up the order in which you're doing the exercises you're doing and switching around the weight/amount of reps you're doing per set.</p>\n\n<p>If you have more questions let me know, I'm happy to help.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38691", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28498/" ]

[ { "answer_id": 38692, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p>You're plateauing because you have no variety in your routine, and you're not losing belly fat because you're not in a caloric deficit. You look average because your training program isn't challenging enough. If such a simple program gave great physiques, everyone would be shredded! </p>\n\n<p>Additionally, if you can do 20+ reps of something, stop doing it that way. Find a way to add resistance or make the exercise more challenging. At 20+, you're not really training strength any more, but rather endurance.</p>\n\n<p>Go back to the basics. I can't speak too deeply here, but I would criticize whomever made that program. Find one that is made by someone who knows their stuff, such as Starting Strength or Stronglifts5x5.</p>\n" }, { "answer_id": 38695, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": true, "text": "<p>First of all, working out for <strong>3 months is a very short amount of time to notice significant differences</strong>, so there might be changes to your body that you haven't noticed. You might have become stronger without it showing yet, you might have become faster without you noticing it during your workouts.</p>\n\n<p>Secondly, if you want to look good, because I think that's the type of progress you're referring to in your question, <strong>food is a huge deal</strong>. You should atleast have a balanced diet and some sort of target as to how many calories you need to either lose fat or gain muscle.</p>\n\n<p>Thirdly, <strong>switching up your routine</strong> is an important key to improving your fitness or physique. If you've been doing the same workout for 3 days a week for 3 months in a row, you might want to change that up. I would suggest doing different workout every day of the week and changing those around every few weeks. (every 6 to 8 weeks is a good start)</p>\n\n<p>You can do this in the way of incorporating new exercises, changing up the order in which you're doing the exercises you're doing and switching around the weight/amount of reps you're doing per set.</p>\n\n<p>If you have more questions let me know, I'm happy to help.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38693", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29419/" ]

[ { "answer_id": 38701, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 3, "selected": true, "text": "<p>This article on core exercises is very good: \n<a href=\"http://www.coachmag.co.uk/fitness/core-exercises\" rel=\"nofollow noreferrer\">The best core exercises</a></p>\n\n<p>Some basic strength exercises I would suggest you do is:</p>\n\n<ul>\n<li>bodyweight squats </li>\n<li>push ups </li>\n<li>inclined pull ups</li>\n</ul>\n\n<p>Push ups are similar to the plank in that they use the back. Don't do full sets of both at the same day or you may overexert your back.</p>\n\n<p>You should only train each muscle 2 or 3 times a week.</p>\n\n<p>I suggest you focus at least as much on strength as on cardio.\nThe extra musclemass will burn calories even when you are not doing anything.</p>\n\n<p>The effort to learn the basic barbell lifts:\nsquat, deadlift, overhead press and benchpress is a good investment.\nIdeally you should get help from a personal trainer or someone in a powerlifter club.\nIf this is not possible there are many good videos out on the web,\nbut be careful so you do not hurt yourself. Start with low weight and post videos of yourself on forums such as Starting Strength forum to get feedback on your form.\nCheck out Starting Strength and Stronglifts. These are two very similar popular strength programs. </p>\n\n<p>If you start doing strength exercise: cut back on the jogging/cycling.\nDon't do both on the same day.\nAlso after a while start doing intervals by running fast up small hils etc as as a part of your jogging, this is good for the heart and your aerobic capacity. </p>\n" }, { "answer_id": 38703, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 2, "selected": false, "text": "<p>There are a few different components to living a healthy lifestyle, and getting fitter and more lean.</p>\n\n<p>The number one consideration is going to be diet. You don't run a Formula 1 racer on 85 octane, by the same token, you are going to be limiting your success and potential if your diet is not optimal. That doesn't mean by tomorrow you have to be eating pure, but I would strive to have at least 80% of your diet be clean, healthy eating. Fish couple times a week, lean meats, unprocessed carbs, lots of fruits, veggies and nuts. This will help reduce your bodyfat, as well as help you feel better overall.</p>\n\n<p>For basic lifting, I would recommend a program such as <a href=\"https://startingstrength.com/get-started/programs\" rel=\"nofollow noreferrer\">Starting Strength</a> or <a href=\"https://stronglifts.com/5x5/\" rel=\"nofollow noreferrer\">Stronglifts 5x5</a>. I am partial to the Stronglifts program, as I think it presents a good, basic routine of progressive load for the most common compound lifts (squat, deadlift, bench press, etc).</p>\n\n<p>You can also certainly start increasing your cycling, but I would either do one or the other. Don't start strength training <em>and</em> increase your cycling. That is asking for too much stress all at one time.</p>\n\n<p>As far as your question about burning calories, yes, you can certainly burn 800-1000 calories in cardio quite healthily. There are people doing endurance training that go through up to 4x that in a session of heavy cycling/running. As long as you are eating to replace, you are fine. I would make sure that you are eating enough protein (see <a href=\"https://fitness.stackexchange.com/questions/792/protein-how-much-is-too-much\">this question/answer</a>, it's not as much as you might think) to accommodate the lifting, Initially I would keep a food log to track what/when you eat, as it is very easy to consume extra calories without realizing it. While 3500 calories is a bit of a myth, aim for 200-400 calorie deficit on average per day and you will eventually lose weight. </p>\n\n<p>Once you get into the whole training routine (6 months to 2 years), then you can start thinking about what you want to do for training for the rest of your life. I would try a bunch of different things and figure out what you really enjoy, because if you hate being in a gym, you won't stick with it.</p>\n" }, { "answer_id": 38707, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 1, "selected": false, "text": "<p>Quasar. Your routine isn’t unhealthy, but don’t be surprised if it doesn’t help you reach your goals.</p>\n\n<p>“Would adding more cycling... and running/sprinting to the routine help?” - Probably not, and the main problem here is the word “more”. Cycling, running, and sprinting are good cardio exercises, but it sounds like you’re already doing too much (or deviating from your goals at the very least). Burning 800-1000 calories a day in a single exercise is overkill. If your goal was to build up to doing a marathon, that would be different, but your goal seems to be getting in shape instead. Burning something like 500 calories for a cardio session is plenty to reap the benefits from it, and another consideration would be to incorporate 15-30 minute HIIT sessions in where you give maximum effort in a relatively short period of time. Jogging and cycling is still fine, but having a more diverse training routine will lead to a more balanced body.</p>\n\n<p>“Second, I have never done strength training my whole life. Could you suggest extremely basic exercises to start off with?” - I feel like this question is misguided. While there are certainly exercises that involve intermediate-advanced level movement patterns, most things you encounter will have relatively simple movement patterns. Even advanced lifters are using basic exercises to build muscle and stay in shape. Your strength training experience shouldn’t effect what kinds of exercises you perform. Instead, your current physical strength (at any given time) should indicate an appropriate level of resistance for your muscles (in general how much you lift). Doing any exercise in proper form is very important too, if you can only go up to 5lbs while maintaining proper form, then that’s all you should do - 5lbs in good form is better than 10lbs in bad form. Never ego lift.</p>\n\n<p>\"How do I improve core strength?\" - Like any other muscle group, resistance training will improve strength, endurance, and size. Some exercises are more useful than others, and <a href=\"https://www.youtube.com/watch?v=I5Qw_w9f5BM\" rel=\"nofollow noreferrer\">this video</a> looks at which ab exercises are known to best activate the abdominal region. The linked exercises are the weighted crunch, ab roll out, vertical leg crunch, stability ball crunch, knee raise, and bicycle crunch. While these alone can give you a decent amount of variety, I wouldn't consider them as the only ab exercises you should be doing. <a href=\"https://www.youtube.com/watch?v=wmR7_NZPrHs\" rel=\"nofollow noreferrer\">This video</a> looks at the various functions of the abdominal area along with suggestions on how to train them.</p>\n\n<p>What then would I suggest? First is understanding this; Your activities will determine your shape, while your nutrition will determine your size. So if your activities are that of a couch potato, then your shape will adapt to that of a couch potato, and your nutrition will determine if you are a big or small couch potato. Likewise, if you activities are that of an athlete, then your shape will adapt to that of an athlete, and your nutrition will determine if you are a big or small athlete.</p>\n\n<p>Once you understand that, I would suggest finding a fitness program that was put together by someone who knows what they are doing. StrongLifts 5x5 program is a VERY simple free option, and AthleanX has several programs available for purchase depending on your goals and fitness level/experience (they also have a plethora of free informative videos on YouTube). Following a competent program will make a world of difference compared to making things up based on a limited understanding.</p>\n\n<p>On the nutrition side of things, you’ll want to pay attention to your “TDEE” (Total Daily Energy Expenditure) which is how many calories your body consumes each day (to maintain itself) given all your activities. If you are looking to lose weight, subtract 10-20% off the top of your TDEE and eat that amount daily. Protein is very important, and you’ll want to aim for eating 1.5-2x your kg body weight in grams of protein so right now you should aim for 121-162 grams of protein for optimal benefits (spread throughout the day, ideally from multiple souces). Eating (approximately) the right amount of calories and protein will be enough to keep you on the right track, most other things (timing, macros) are just preferences.</p>\n\n<p>One last note. It’s important to keep your expectations in check. Losing between 0.5-1% of your total body weight each week is a good steady pace, but fluctuations will inevitably happen. Muscle growth can make this seem even slower, but don’t expect muscle growth to be the singular cause of weight gain because muscle growth is a very slow process. You might notice a difference in your physique after a month (if you take good progress photos), but don’t be discouraged if it’s hard to see. After two or three months progress should be notable. Just be consistent and do what you should and you’ll surpass your goals. Good luck!</p>\n" }, { "answer_id": 38710, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 1, "selected": false, "text": "<p>81 kg weight for 167 cm is high. More Running and cycling creates pressure on legs. Better to follow all body exercise to loose weight. Mostly body fat increases on tummy, extra chin, thighs. </p>\n\n<p>Fast Sun salutation (21 rounds at least) in daily routine will surely reduce the weight within 1 month. Body will become in shape. It will generate enthusiasm and it will surely reduce the sleep also. I mean, within very less timing it will give you excellent slip. Follow it and tell again. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38700", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29297/" ]

[ { "answer_id": 38749, "author": "user6707", "author_id": 29522, "author_profile": "https://fitness.stackexchange.com/users/29522", "pm_score": 0, "selected": false, "text": "<p>I suspect this depends on your bodyweight. Anecdotally I've found heavier men (who have chunkier shoulders etc.) can find rope climbs (w/o legs) too easy to really aid in the mission of really conquering a one armed chin up. Those heavier (stronger) guys will only manage it with a lot of weight training - weighted chin ups and weight-assisted one arm chin ups. The hardest part for the latter is sometimes finding machines that have small enough resistance decrements towards the zero-resistence end. I assume you don't have a grip problem given what's asked.</p>\n" }, { "answer_id": 38946, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p><strong>I don't think there is a set way to train for a one arm chinup, you just have to be strong enough relative to your bodyweight.</strong> You can train doing assisted one arm chinups the way you're doing, you can also do it with a resistance band. Rope climbs can potentially get you there aswell.</p>\n\n<p>Personally I just trained regular pullups and chipups with additional weight attached to my body and one day I tried one arm chinups and I could do them.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38713", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 38749, "author": "user6707", "author_id": 29522, "author_profile": "https://fitness.stackexchange.com/users/29522", "pm_score": 0, "selected": false, "text": "<p>I suspect this depends on your bodyweight. Anecdotally I've found heavier men (who have chunkier shoulders etc.) can find rope climbs (w/o legs) too easy to really aid in the mission of really conquering a one armed chin up. Those heavier (stronger) guys will only manage it with a lot of weight training - weighted chin ups and weight-assisted one arm chin ups. The hardest part for the latter is sometimes finding machines that have small enough resistance decrements towards the zero-resistence end. I assume you don't have a grip problem given what's asked.</p>\n" }, { "answer_id": 38946, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p><strong>I don't think there is a set way to train for a one arm chinup, you just have to be strong enough relative to your bodyweight.</strong> You can train doing assisted one arm chinups the way you're doing, you can also do it with a resistance band. Rope climbs can potentially get you there aswell.</p>\n\n<p>Personally I just trained regular pullups and chipups with additional weight attached to my body and one day I tried one arm chinups and I could do them.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38724", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/18105/" ]

[ { "answer_id": 38739, "author": "Alexander Drake", "author_id": 29515, "author_profile": "https://fitness.stackexchange.com/users/29515", "pm_score": -1, "selected": false, "text": "<p>Generally, while fast twitch muscles are \"larger\" in their cross-sections than slow twitch, that is not the reason for the increased force production. Muscles can be trained in a couple of ways, most regularly, hypertrophy, that is, increase in the cross sectional diameter, or explosively, meaning that the potential of force/strength of the contraction of the muscle increases. For this reason, you'll never see tried and true bodybuilders, whose ultimate goal is hypertrophy, performing gigantic numbers in the big three lifts, the Olympic lifts, vertical jump tests, or sprint tests. In fact, body-building in itself is inherently \"unathletic,\" in the sense that doing high ranges of reps (12-20) produces tremendous growth, but no improvement in contractile potential. Bringing this back to Bruce Lee, one could guess that he never really lifted weights for hypertrophy, but most, if not all, of his strength and conditioning work was focused on very explosive, very quick-twitch based movements, which ultimately increased the contractile potential of his muscles, but not his size. </p>\n" }, { "answer_id": 39164, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p><strong>Maximum</strong> potential <strong>muscle</strong> strength is measured in PCSA </p>\n\n<p>Muscle mass \\cosine\\fiber length</p>\n\n<p>So muscle size is important for strength, math is not an opinion. </p>\n\n<p>Potential <strong>overall</strong> strength also depends on sinew limit, most of the time sinew is the limit factor and not muscle because muscle is actually stronger than connective tissue.</p>\n\n<p>MassLimit_{sinew} = TensileStrength_{sinew} \\times (2 \\times \\pi \\times Radius_{smallest load bearing bone} \\times (Height \\div 4 \\times 0.1) \\div Acceleration_{gravity}</p>\n\n<p>And muscle efficiency is a thing too, some people can use a greater percentage of their muscle mass at once than other people, the difference is minimal most of the time but extraordinary rare exceptions do exist. Probably not the case for Bruce Lee most likely he just had really strong connective tissue and average muscle efficiency. </p>\n\n<p>But you also have to consider that Bruce Lee was mostly training with isometrics and anecdotally speaking most trainees that use isometrics have great strength while being as skinny as Bruce Lee, look into calisthenics. </p>\n\n<p>However I don't know any study that compares the outcomes between isometric training and normal training. </p>\n\n<p>There's also the bone limit to take into consideration, no matter how strong your tendons and muscles get, if the skeleton can't keep the pace the body will just fall apart. \nThe smallest bone by cross section to bear your weight will be your limit. The chain is as strong as the weakest link. </p>\n\n<p>You can only pull up as much weight as your finger bones allow you or you can only squat as much weight as your feet allow you. </p>\n\n<p>bone area (pi \\times radius\\times radius)</p>\n" }, { "answer_id": 40167, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": -1, "selected": false, "text": "<p>I think the biggest limiting factor for most people is that we do not have the ability to recruit all muscle fibers in a muscle at the same time.\nThis is a property of the \"electrical wiring\" from the brain to the muscles and does not add size. Only a few people are born with this explosive ability. It can not be trained.</p>\n\n<p>Type of muscle fibers also play a role; a person with mostly fast muscle fibers will have more power than another person same size with mostly slow but enduring muscle fibers. </p>\n\n<p>Finally I think an \"explosive punch\" is only part strength. It is also technique and timing. </p>\n" }, { "answer_id": 40333, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 1, "selected": false, "text": "<p>Physics wise, power is what we're typically talking about here:</p>\n\n<p><a href=\"https://i.stack.imgur.com/ZSbyW.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/ZSbyW.jpg\" alt=\"Power equation\"></a></p>\n\n<p>That is, how much work can you do (Work = F * D) <em>and</em> how quickly can you do it.</p>\n\n<p>We also know </p>\n\n<ul>\n<li>Force = mass * acceleration.</li>\n</ul>\n\n<p>Furthermore, we can break up the Power equation to be, </p>\n\n<ul>\n<li>Power = Force * D/T, </li>\n</ul>\n\n<p>which is, </p>\n\n<ul>\n<li>Power = Force * Velocity</li>\n</ul>\n\n<p>In other words, we can clearly see force is part of the story, and something perhaps much more intuitive is how much force a muscle can generate is clearly related to how big it is.</p>\n\n<p>So, ASSUMING you can generate more force over the same period of time, then having more muscle size will correlate with producing more power i.e. being more explosive.</p>\n\n<p>A car analogy is often helpful. Throw a bigger engine in the car, it can produce more power.</p>\n\n<p>But, you can't leave the rest of the car alone. At some point, a bigger engine is going to infringe on the limitations of other parts of the car. Maybe you need bigger bolts on the wheels. Or a bigger exhaust. Or a driver with less fear of pressing the pedal. I'm no auto expert, but I think you get the idea. You can't treat the entity as only one part.</p>\n\n<p>This is where biology laughs at classical physics. It's just never straight forward. You simply can't tell someone \"get more muscle\" and assume they'll be more explosive.</p>\n\n<p>Most obviously, a lot of people who try to gain muscle also gain a lot of fat. If they gain more weight than they gain power, their power to weight ratio would go down. They may very well end up slower! (And this is why drugs are so prevalent at extreme levels of performance. They make it a lot easier to gain muscle with less fat.)</p>\n\n<h2>Some specific examples</h2>\n\n<p>Furthermore, the distance you're looking to generate your power over can change your \"effective power\" too. NFL athletes are a nice example.</p>\n\n<p>If you want to generate a lot of power, but only very briefly? You might end up wanting to be very big, ala the linemen.</p>\n\n<p>Want to generate that power for a bit longer period of time? You end up smaller, ala linebackers and running backs.</p>\n\n<p>Want to generate the power over even longer distances? Even smaller, ala the defensive backs and receivers.</p>\n\n<p>Track athletes also work. As we go from 100 meters to say, 800 meters, everybody gets skinnier.</p>\n\n<p>In fact, I've heard Lance Armstrong talk at length about power to weight ratio. It doesn't get much longer distance than the Tour de France! And, consequently, athletes don't get much lighter than Tour de France cyclists.</p>\n\n<p>As an aside, one reason I believe you see this inevitable decline in body size is the body's ability to dissipate heat is critical. Bigger body = more power = more heat generation. The body is incredibly good at <strong>not</strong> letting itself overheat.</p>\n\n<p>Relatedly, one reason African Americans dominate power events (provided the event is running oriented) is because of their body structure, which is related to their more recent African descent, which is related to their ability to dissipate heat </p>\n\n<p><a href=\"https://b-reddy.org/white-men-can-jump-kind-of-but-they-still-cant-run-sort-of/\" rel=\"nofollow noreferrer\">The longer the (running) event is, the more dominant African Americans become.</a>. (You see white NFL linemen. You don't see white NFL cornerbacks.)</p>\n\n<h2>The Freaks</h2>\n\n<p>As for why you do come across some skinny dudes who hit like trucks, that's where the nervous system can come into play. As far as I'm aware, Charlie Francis, the best sprint coach, and probably best sport coach ever, first introduced this, paraphrasingly, \"it's not just how fast you can contract. It's how fast you can relax.\"</p>\n\n<p>When we contract a muscle, that generates stiffness. You can't go into a subsequent contraction until that contraction relaxes. If you flex your hip up to run, you need to relax that hip flexion so you can next go into hip extension.</p>\n\n<p>More recently, I've seen Stuart McGill formalize this as \"muscle pulsing.\" Applying it to MMA athletes. Here's a nice little read, that actually references Bruce Lee: <a href=\"https://www.backfitpro.com/documents/Strikefasterandharder.pdf\" rel=\"nofollow noreferrer\">https://www.backfitpro.com/documents/Strikefasterandharder.pdf</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38730", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/18105/" ]

[ { "answer_id": 38739, "author": "Alexander Drake", "author_id": 29515, "author_profile": "https://fitness.stackexchange.com/users/29515", "pm_score": -1, "selected": false, "text": "<p>Generally, while fast twitch muscles are \"larger\" in their cross-sections than slow twitch, that is not the reason for the increased force production. Muscles can be trained in a couple of ways, most regularly, hypertrophy, that is, increase in the cross sectional diameter, or explosively, meaning that the potential of force/strength of the contraction of the muscle increases. For this reason, you'll never see tried and true bodybuilders, whose ultimate goal is hypertrophy, performing gigantic numbers in the big three lifts, the Olympic lifts, vertical jump tests, or sprint tests. In fact, body-building in itself is inherently \"unathletic,\" in the sense that doing high ranges of reps (12-20) produces tremendous growth, but no improvement in contractile potential. Bringing this back to Bruce Lee, one could guess that he never really lifted weights for hypertrophy, but most, if not all, of his strength and conditioning work was focused on very explosive, very quick-twitch based movements, which ultimately increased the contractile potential of his muscles, but not his size. </p>\n" }, { "answer_id": 39164, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p><strong>Maximum</strong> potential <strong>muscle</strong> strength is measured in PCSA </p>\n\n<p>Muscle mass \\cosine\\fiber length</p>\n\n<p>So muscle size is important for strength, math is not an opinion. </p>\n\n<p>Potential <strong>overall</strong> strength also depends on sinew limit, most of the time sinew is the limit factor and not muscle because muscle is actually stronger than connective tissue.</p>\n\n<p>MassLimit_{sinew} = TensileStrength_{sinew} \\times (2 \\times \\pi \\times Radius_{smallest load bearing bone} \\times (Height \\div 4 \\times 0.1) \\div Acceleration_{gravity}</p>\n\n<p>And muscle efficiency is a thing too, some people can use a greater percentage of their muscle mass at once than other people, the difference is minimal most of the time but extraordinary rare exceptions do exist. Probably not the case for Bruce Lee most likely he just had really strong connective tissue and average muscle efficiency. </p>\n\n<p>But you also have to consider that Bruce Lee was mostly training with isometrics and anecdotally speaking most trainees that use isometrics have great strength while being as skinny as Bruce Lee, look into calisthenics. </p>\n\n<p>However I don't know any study that compares the outcomes between isometric training and normal training. </p>\n\n<p>There's also the bone limit to take into consideration, no matter how strong your tendons and muscles get, if the skeleton can't keep the pace the body will just fall apart. \nThe smallest bone by cross section to bear your weight will be your limit. The chain is as strong as the weakest link. </p>\n\n<p>You can only pull up as much weight as your finger bones allow you or you can only squat as much weight as your feet allow you. </p>\n\n<p>bone area (pi \\times radius\\times radius)</p>\n" }, { "answer_id": 40167, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": -1, "selected": false, "text": "<p>I think the biggest limiting factor for most people is that we do not have the ability to recruit all muscle fibers in a muscle at the same time.\nThis is a property of the \"electrical wiring\" from the brain to the muscles and does not add size. Only a few people are born with this explosive ability. It can not be trained.</p>\n\n<p>Type of muscle fibers also play a role; a person with mostly fast muscle fibers will have more power than another person same size with mostly slow but enduring muscle fibers. </p>\n\n<p>Finally I think an \"explosive punch\" is only part strength. It is also technique and timing. </p>\n" }, { "answer_id": 40333, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 1, "selected": false, "text": "<p>Physics wise, power is what we're typically talking about here:</p>\n\n<p><a href=\"https://i.stack.imgur.com/ZSbyW.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/ZSbyW.jpg\" alt=\"Power equation\"></a></p>\n\n<p>That is, how much work can you do (Work = F * D) <em>and</em> how quickly can you do it.</p>\n\n<p>We also know </p>\n\n<ul>\n<li>Force = mass * acceleration.</li>\n</ul>\n\n<p>Furthermore, we can break up the Power equation to be, </p>\n\n<ul>\n<li>Power = Force * D/T, </li>\n</ul>\n\n<p>which is, </p>\n\n<ul>\n<li>Power = Force * Velocity</li>\n</ul>\n\n<p>In other words, we can clearly see force is part of the story, and something perhaps much more intuitive is how much force a muscle can generate is clearly related to how big it is.</p>\n\n<p>So, ASSUMING you can generate more force over the same period of time, then having more muscle size will correlate with producing more power i.e. being more explosive.</p>\n\n<p>A car analogy is often helpful. Throw a bigger engine in the car, it can produce more power.</p>\n\n<p>But, you can't leave the rest of the car alone. At some point, a bigger engine is going to infringe on the limitations of other parts of the car. Maybe you need bigger bolts on the wheels. Or a bigger exhaust. Or a driver with less fear of pressing the pedal. I'm no auto expert, but I think you get the idea. You can't treat the entity as only one part.</p>\n\n<p>This is where biology laughs at classical physics. It's just never straight forward. You simply can't tell someone \"get more muscle\" and assume they'll be more explosive.</p>\n\n<p>Most obviously, a lot of people who try to gain muscle also gain a lot of fat. If they gain more weight than they gain power, their power to weight ratio would go down. They may very well end up slower! (And this is why drugs are so prevalent at extreme levels of performance. They make it a lot easier to gain muscle with less fat.)</p>\n\n<h2>Some specific examples</h2>\n\n<p>Furthermore, the distance you're looking to generate your power over can change your \"effective power\" too. NFL athletes are a nice example.</p>\n\n<p>If you want to generate a lot of power, but only very briefly? You might end up wanting to be very big, ala the linemen.</p>\n\n<p>Want to generate that power for a bit longer period of time? You end up smaller, ala linebackers and running backs.</p>\n\n<p>Want to generate the power over even longer distances? Even smaller, ala the defensive backs and receivers.</p>\n\n<p>Track athletes also work. As we go from 100 meters to say, 800 meters, everybody gets skinnier.</p>\n\n<p>In fact, I've heard Lance Armstrong talk at length about power to weight ratio. It doesn't get much longer distance than the Tour de France! And, consequently, athletes don't get much lighter than Tour de France cyclists.</p>\n\n<p>As an aside, one reason I believe you see this inevitable decline in body size is the body's ability to dissipate heat is critical. Bigger body = more power = more heat generation. The body is incredibly good at <strong>not</strong> letting itself overheat.</p>\n\n<p>Relatedly, one reason African Americans dominate power events (provided the event is running oriented) is because of their body structure, which is related to their more recent African descent, which is related to their ability to dissipate heat </p>\n\n<p><a href=\"https://b-reddy.org/white-men-can-jump-kind-of-but-they-still-cant-run-sort-of/\" rel=\"nofollow noreferrer\">The longer the (running) event is, the more dominant African Americans become.</a>. (You see white NFL linemen. You don't see white NFL cornerbacks.)</p>\n\n<h2>The Freaks</h2>\n\n<p>As for why you do come across some skinny dudes who hit like trucks, that's where the nervous system can come into play. As far as I'm aware, Charlie Francis, the best sprint coach, and probably best sport coach ever, first introduced this, paraphrasingly, \"it's not just how fast you can contract. It's how fast you can relax.\"</p>\n\n<p>When we contract a muscle, that generates stiffness. You can't go into a subsequent contraction until that contraction relaxes. If you flex your hip up to run, you need to relax that hip flexion so you can next go into hip extension.</p>\n\n<p>More recently, I've seen Stuart McGill formalize this as \"muscle pulsing.\" Applying it to MMA athletes. Here's a nice little read, that actually references Bruce Lee: <a href=\"https://www.backfitpro.com/documents/Strikefasterandharder.pdf\" rel=\"nofollow noreferrer\">https://www.backfitpro.com/documents/Strikefasterandharder.pdf</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38742", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27219/" ]

[ { "answer_id": 38759, "author": "aaaaa says reinstate Monica", "author_id": 27447, "author_profile": "https://fitness.stackexchange.com/users/27447", "pm_score": 2, "selected": false, "text": "<p>What might happen here, is that you need to practice more. \"2 days\" of practice is an arbitrary number, not necessarily useful for you personally.</p>\n\n<p>Try doing head stand with the wall followed by \"test\" (detach your feet from the wall) Make notice whether you can balance or not. Do that for as long as your \"test\" doesn't satisfy you. At some point, if you practice regularly, you'll be able to start with feet touching wall, then transition into no-wall stand, and be able to hold it for long time.</p>\n\n<p>To track progress, you can use [phone] camera to record your stand. Then you'll be able to compare your stands across time:</p>\n\n<blockquote>\n <p>Hey, week ago I was so crooked, and today it was almost perfect!</p>\n</blockquote>\n" }, { "answer_id": 38770, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": false, "text": "<p>I don't have professional experience here, but my understanding from reading a large number of handstand tutorials is that a number of teachers shy away from wallstands as a method of learning balance, particularly with the back against the wall. Simply put, most people have difficulty pushing away from the wall without losing their balance, which means they very seldom get much balance benefit. Now it is a wonderful way for people to build up the arm and core strength they need, but for balance, there's very little substitute for just kicking into a freestanding position, optionally with someone spotting to catch you if you start falling. I suspect that the situation would not be much different for a yoga handstand.</p>\n\n<p>Alternately, for handstands, it's not uncommon for people to do a \"wall-walk\" with their face facing the wall. It forces you to only have your feet as a point of contact, so it provides less room for \"cheating\" by also placing your torso against the wall, but honestly, I'm not certain how you'd make use of that for learning a headstand.</p>\n\n<p>And, as noted by aaaaaa in <a href=\"https://fitness.stackexchange.com/a/38759/8039\">their answer</a>, it may just be a matter of you needing more practice. There are a ton of tutorials out there that purport to teach you something in \"just 5 minutes\", but that's a somewhat ideal case, and my experience is that they legitimately take five continuous minutes whereas the average handstand or headstand attempt takes 10-15 seconds at a time at most, which means you'd need to repeat it over and over again to get something like those advertised five minutes of practice (and doing it continuously would, of course, require a fair amount of strength and stamina, which also helps. One of my favorite \"teach you this in five minutes\" guys, <a href=\"https://www.youtube.com/user/pigmie123\" rel=\"nofollow noreferrer\">pigmie</a>, is also already pretty jacked, and the only times he's shown himself teaching another person is his wife, Jacqueline, who's also a fitness YouTuber and is thus in excellent shape).</p>\n" }, { "answer_id": 38772, "author": "BKE", "author_id": 5752, "author_profile": "https://fitness.stackexchange.com/users/5752", "pm_score": 1, "selected": false, "text": "<p>The freestanding headstand is generally a safe exercise, nevertheless, take care not to injure yourself if you fall:</p>\n\n<ul>\n<li>Practice on a surface, that is not too hard (so falling does not hurt too much), but also not too soft (it gives proper support), like grass, tatami, a mat, etc.</li>\n<li>Make sure there are no objects nearby, that you can accidentally bump into.</li>\n<li>If you fall, tuck your chin, and roll out on your back, this will protect your neck and spine. Another way is to arrive in a bridge position, which is also ok, but the rolling version is safer.</li>\n</ul>\n\n<p>If you want to learn the freestanding balance, you need to be confident, that you can fall, and nothing bad will happen.</p>\n\n<p>Obviously, anything you do is at your own risk.</p>\n\n<p>Balancing is an active process, meaning, that you need to train the feedback mechanism between your feeling of balance, and the muscles in our arms, shoulders, core, and legs, so that you can compensate appropriately, when you start falling. You can not really expect these reflexes to fully develop just by practicing at the wall.</p>\n\n<p>To appreciate this, study how this works during standing: close the feet, try standing still, and bring your attention to the balance - you will soon notice, that the feet, toes, legs, and even the upper body are periodically making very small adjustments. You learnt this during childhood and since then it became automatic - the same will happen to your headstand, if you practice.</p>\n\n<p>Using the wall for support is only recommended, until you become reasonably comfortable with the upside down position, that is, you can support yourself for at least 30 seconds without struggling. After that, it is time to let go of the wall.</p>\n\n<p>To progressively start working on balance, the best way is to ask a partner to help:</p>\n\n<ul>\n<li>Ask your partner to hold your legs while you are upside-down. If you are reasonably stable, ask them, to gradually release your legs, and only provide a little support, when you start falling.</li>\n<li>The next step is, to ask the partner, to put their closed fist between your knees. Then, you can keep your balance by squeezing your knees together.</li>\n<li>Always take care not to accidentally kick your partner, as in the beginning you might make excessive movements with the legs to keep balance.</li>\n</ul>\n\n<p>The most useful solo exercise for the freestanding headstand is the <a href=\"https://www.google.de/search?q=tuck+headstand\" rel=\"nofollow noreferrer\">tuck headstand hold</a>. The tuck headstand means, that your legs are off the ground, completely bent, and your knees are close to your chest:</p>\n\n<ul>\n<li>Place your head into the triangle formed by your arms, and walk gradually closer until your hips are exactly above your head. Bend your legs, pull the knees towards the chest. At this point, you should feel, that your toes want to lift off. If they do, bend the legs completely by pulling the toes close to your butt. </li>\n<li>Do not kick or jump, as this will likely result in over- or undershooting.</li>\n<li>Do not even try to lift the legs high yet. Find strength and balance in the position, keep your thighs close to the body, and the spine slightly bent.</li>\n<li>If the toes don't lift off effortlessly, it usually means, that your hips are still not far enough back.</li>\n<li>If you can't lift off both toes simultaneously yet, then lift one leg, then swap.</li>\n</ul>\n\n<p>Work on the tuck headstand hold, until you can hold it until at least a few seconds. Then, you can try to <em>slowly</em> lift your legs higher to the full headstand. The key technical points here are:</p>\n\n<ul>\n<li>Actively push down on your hands and arms, and depress the shoulders, that is: push your arms down, and your shoulders in the opposite direction, resisting the tendency to collapse in the shoulders. This helps keeping the pressure off the neck, and provides a stable base for balancing.</li>\n<li>Do not lose control of your pelvis. Often, people lose tone in their abdomen, and as a result, the pelvis tilts backward. This will make the headstand more unstable. Keep your pelvis neutral, keep control in your abdomen, and lift/stretch the legs as slowly as possible, with control.</li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/38758", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 38759, "author": "aaaaa says reinstate Monica", "author_id": 27447, "author_profile": "https://fitness.stackexchange.com/users/27447", "pm_score": 2, "selected": false, "text": "<p>What might happen here, is that you need to practice more. \"2 days\" of practice is an arbitrary number, not necessarily useful for you personally.</p>\n\n<p>Try doing head stand with the wall followed by \"test\" (detach your feet from the wall) Make notice whether you can balance or not. Do that for as long as your \"test\" doesn't satisfy you. At some point, if you practice regularly, you'll be able to start with feet touching wall, then transition into no-wall stand, and be able to hold it for long time.</p>\n\n<p>To track progress, you can use [phone] camera to record your stand. Then you'll be able to compare your stands across time:</p>\n\n<blockquote>\n <p>Hey, week ago I was so crooked, and today it was almost perfect!</p>\n</blockquote>\n" }, { "answer_id": 38770, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": false, "text": "<p>I don't have professional experience here, but my understanding from reading a large number of handstand tutorials is that a number of teachers shy away from wallstands as a method of learning balance, particularly with the back against the wall. Simply put, most people have difficulty pushing away from the wall without losing their balance, which means they very seldom get much balance benefit. Now it is a wonderful way for people to build up the arm and core strength they need, but for balance, there's very little substitute for just kicking into a freestanding position, optionally with someone spotting to catch you if you start falling. I suspect that the situation would not be much different for a yoga handstand.</p>\n\n<p>Alternately, for handstands, it's not uncommon for people to do a \"wall-walk\" with their face facing the wall. It forces you to only have your feet as a point of contact, so it provides less room for \"cheating\" by also placing your torso against the wall, but honestly, I'm not certain how you'd make use of that for learning a headstand.</p>\n\n<p>And, as noted by aaaaaa in <a href=\"https://fitness.stackexchange.com/a/38759/8039\">their answer</a>, it may just be a matter of you needing more practice. There are a ton of tutorials out there that purport to teach you something in \"just 5 minutes\", but that's a somewhat ideal case, and my experience is that they legitimately take five continuous minutes whereas the average handstand or headstand attempt takes 10-15 seconds at a time at most, which means you'd need to repeat it over and over again to get something like those advertised five minutes of practice (and doing it continuously would, of course, require a fair amount of strength and stamina, which also helps. One of my favorite \"teach you this in five minutes\" guys, <a href=\"https://www.youtube.com/user/pigmie123\" rel=\"nofollow noreferrer\">pigmie</a>, is also already pretty jacked, and the only times he's shown himself teaching another person is his wife, Jacqueline, who's also a fitness YouTuber and is thus in excellent shape).</p>\n" }, { "answer_id": 38772, "author": "BKE", "author_id": 5752, "author_profile": "https://fitness.stackexchange.com/users/5752", "pm_score": 1, "selected": false, "text": "<p>The freestanding headstand is generally a safe exercise, nevertheless, take care not to injure yourself if you fall:</p>\n\n<ul>\n<li>Practice on a surface, that is not too hard (so falling does not hurt too much), but also not too soft (it gives proper support), like grass, tatami, a mat, etc.</li>\n<li>Make sure there are no objects nearby, that you can accidentally bump into.</li>\n<li>If you fall, tuck your chin, and roll out on your back, this will protect your neck and spine. Another way is to arrive in a bridge position, which is also ok, but the rolling version is safer.</li>\n</ul>\n\n<p>If you want to learn the freestanding balance, you need to be confident, that you can fall, and nothing bad will happen.</p>\n\n<p>Obviously, anything you do is at your own risk.</p>\n\n<p>Balancing is an active process, meaning, that you need to train the feedback mechanism between your feeling of balance, and the muscles in our arms, shoulders, core, and legs, so that you can compensate appropriately, when you start falling. You can not really expect these reflexes to fully develop just by practicing at the wall.</p>\n\n<p>To appreciate this, study how this works during standing: close the feet, try standing still, and bring your attention to the balance - you will soon notice, that the feet, toes, legs, and even the upper body are periodically making very small adjustments. You learnt this during childhood and since then it became automatic - the same will happen to your headstand, if you practice.</p>\n\n<p>Using the wall for support is only recommended, until you become reasonably comfortable with the upside down position, that is, you can support yourself for at least 30 seconds without struggling. After that, it is time to let go of the wall.</p>\n\n<p>To progressively start working on balance, the best way is to ask a partner to help:</p>\n\n<ul>\n<li>Ask your partner to hold your legs while you are upside-down. If you are reasonably stable, ask them, to gradually release your legs, and only provide a little support, when you start falling.</li>\n<li>The next step is, to ask the partner, to put their closed fist between your knees. Then, you can keep your balance by squeezing your knees together.</li>\n<li>Always take care not to accidentally kick your partner, as in the beginning you might make excessive movements with the legs to keep balance.</li>\n</ul>\n\n<p>The most useful solo exercise for the freestanding headstand is the <a href=\"https://www.google.de/search?q=tuck+headstand\" rel=\"nofollow noreferrer\">tuck headstand hold</a>. The tuck headstand means, that your legs are off the ground, completely bent, and your knees are close to your chest:</p>\n\n<ul>\n<li>Place your head into the triangle formed by your arms, and walk gradually closer until your hips are exactly above your head. Bend your legs, pull the knees towards the chest. At this point, you should feel, that your toes want to lift off. If they do, bend the legs completely by pulling the toes close to your butt. </li>\n<li>Do not kick or jump, as this will likely result in over- or undershooting.</li>\n<li>Do not even try to lift the legs high yet. Find strength and balance in the position, keep your thighs close to the body, and the spine slightly bent.</li>\n<li>If the toes don't lift off effortlessly, it usually means, that your hips are still not far enough back.</li>\n<li>If you can't lift off both toes simultaneously yet, then lift one leg, then swap.</li>\n</ul>\n\n<p>Work on the tuck headstand hold, until you can hold it until at least a few seconds. Then, you can try to <em>slowly</em> lift your legs higher to the full headstand. The key technical points here are:</p>\n\n<ul>\n<li>Actively push down on your hands and arms, and depress the shoulders, that is: push your arms down, and your shoulders in the opposite direction, resisting the tendency to collapse in the shoulders. This helps keeping the pressure off the neck, and provides a stable base for balancing.</li>\n<li>Do not lose control of your pelvis. Often, people lose tone in their abdomen, and as a result, the pelvis tilts backward. This will make the headstand more unstable. Keep your pelvis neutral, keep control in your abdomen, and lift/stretch the legs as slowly as possible, with control.</li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/38761", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29528/" ]

[ { "answer_id": 38778, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": true, "text": "<p><strong>Yes. Training barefoot is actually one of the best ways to train, atleast if you're doing stuff like deadlifting or sqautting.</strong></p>\n\n<p>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 gym seems to be fine with it.</p>\n" }, { "answer_id": 38782, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 0, "selected": false, "text": "<p>The problem with padded shoes is either A) the padding makes you slightly unbalanced or B) you're carrying so much weight that the padding gets flattened and becomes worthless anyway. A) causes you to lose power when pushing through the floor. B) destroys your shoes. </p>\n\n<p>Lifting barefoot has absolutely none of those problems and there are a lot of people who do their lifting barefoot for this reason. It's also free. Though most gyms have a problem with this for hygiene reasons (and safety though I'm not sure how a light shoe would protect against falling weight).</p>\n\n<p>Chucks and Vans are often uses because they are relatively cheap, have absolutely no padding, have rubber soles, have flat soles, are low to the ground, and gyms don't cry about them. Though if you find shoes that also fit that profile, then they will also work just fine. </p>\n\n<p>There are also weightlifting shoes which have a slightly elevated heel. This allows you to get a little lower in squats and may help compensate for weak ankle flexibility. They also have very hard, flat, and wide soles which makes them ideal for squats and deads. </p>\n\n<p>For deadlift, there are also \"deadlift slippers\" which are usually over-priced tai-chi shoes. They have absolutely no elevated heels or padding and are only slightly thicker than socks. This gets you as low do the ground as possible without being barefoot.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38777", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29170/" ]

[ { "answer_id": 38812, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 4, "selected": true, "text": "<p>There's two major flaws in your program.</p>\n\n<p>For a start there is no mention of diet. Especially if you have a fat stomach you want to be dieting and eating clean to see results.</p>\n\n<p>Secondly you're missing arms and legs in your workouts, I recommend doing one of the most common splits</p>\n\n<p>1)Back and biceps</p>\n\n<p>2)Chest and Triceps</p>\n\n<p>3) Shoulders</p>\n\n<p>4) Legs</p>\n\n<p>Or something along these lines, You don't need money to afford a trainer to make results. <strong>All</strong> the information you need is online. </p>\n" }, { "answer_id": 38822, "author": "Roman", "author_id": 10014, "author_profile": "https://fitness.stackexchange.com/users/10014", "pm_score": 2, "selected": false, "text": "<p>To add to an answer by Twyxz, \nI would switch the order of the split a bit, given your weekly schedule:</p>\n\n<ul>\n<li><p><strong>Mon</strong>: Back and biceps</p></li>\n<li><p><strong>Tues</strong>: Chest and Triceps</p></li>\n<li><p><strong>Thurs</strong>: Legs</p></li>\n<li><p><strong>Fri</strong>: Shoulders</p></li>\n</ul>\n\n<p>Also, how many reps and sets you do, will play a major role in what <strong>kind</strong> of a result you will get. Try to do more compound movements rather than isolation ones. \nGenerally (note, these are just the guidelines):</p>\n\n<ul>\n<li>3-6 - Strength</li>\n<li>6-12 - Hypertrophy </li>\n<li>12+ - Endurance</li>\n</ul>\n\n<p>Diet will probably play a bigger role in your body composition though. So, do try to eat better(whatever \"better\" means to you). </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38801", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28945/" ]

[ { "answer_id": 38820, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 2, "selected": false, "text": "<p>The big problem that most people have is that the rear deltoids are relatively weak, and it doesn't take a lot of weight to stress them (Especially since they are usually undertrained in comparison to the medial/front deltoids). So they use more weight than is needed, and break form to accommodate.</p>\n\n<p>If you would like to train them with good form, rowing is a good exercise, as well as reverse rows. Put a bar low on a smith machine or similar, get in a bench press position underneath it, and pull yourself up to the bar rather than push it away. If you need more weight, you can lay a plate on your chest. When that gets unwieldy, you can move to free weight/dumbbell type exercises.</p>\n" }, { "answer_id": 38828, "author": "AKDiscer", "author_id": 24470, "author_profile": "https://fitness.stackexchange.com/users/24470", "pm_score": 3, "selected": true, "text": "<p>Yes, training the rear delts can be a pain and take awhile to develop. I've used several exercises to develop my rear delts over the years. Instead of typing it all out, follow this link on bodybuilding.com</p>\n\n<p><a href=\"https://www.bodybuilding.com/content/7-rear-delt-raise-variations-for-maximum-growth.html\" rel=\"nofollow noreferrer\">7 Rear-Delt Raise Variations For Maximum Growth!</a></p>\n\n<p>Remember, check your ego at the door. You're on the right track when it comes to heavy weight, you end up with synergistic domination (compensatory strength) or not using the intended prime movers.</p>\n\n<p>The rear delts are small and stubborn muscle to develop. So, it's important to train with the proper weight and DON'T swing your body! Even if that means you have to lay accross your quads on a flat bench with torso parallel to the ground with 5lb weights. If that is all you can do to get them rear delts on fire, do it!</p>\n\n<p>Don't pay attention to those around you and what they think, you're ego will get you in trouble or just cause you to cheat yourself.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38802", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/20556/" ]

[ { "answer_id": 38811, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 2, "selected": true, "text": "<p>If you're new to lifting just take something basic from the internet, your composition doesn't seem too alarming to overweight or underweight so if you just pick a plan and follow it with <strong>Good form</strong>(this is important) and push yourself, follow a diet plan and stay consistent with your training you're going to see results.</p>\n\n<p>As someone who is new to training you just need to follow a plan that you will stick to and just start. Learn the form and stay strict with it.</p>\n\n<p>If you google it, the information is there. Once you've been going for a few months if you want to be leaner then start your cardio and cutting but for now, just eat clean and train.</p>\n" }, { "answer_id": 38813, "author": "P154", "author_id": 29412, "author_profile": "https://fitness.stackexchange.com/users/29412", "pm_score": 0, "selected": false, "text": "<p>If you can afford it, I'd suggest to take an appointment with a coach, just to make a program that fits you and get started.</p>\n\n<p>If you want to build muscle and lose fat on the same time, you will have to be careful on your diet, so seeing a nutritionist can be a nice thing too.</p>\n\n<p>Be careful with internet : everybody is different. My diet is perfectly fine for me but not for a lot of people, it is the same for my workout.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38803", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29533/" ]

[ { "answer_id": 38810, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 3, "selected": true, "text": "<p>A fitness trampoline with knee injuries doesn't sound like the best idea to me. Although the trampoline springs cushion and absorb force your knee can still take pressure which can be dangerous. You don't want to redevelop previously existing injuries.</p>\n\n<p>However the answer to your question - A fitness trampoline can be good for your upper body as well as lower, not to mention cardio. Depending on the intensity in which you use it, it does have many benefits.</p>\n\n<p>However cardio is cardio, whatever you choose to do. As long as you up the intensity and push yourself like anything in fitness, results will follow if you follow the basic disciplines, diet, consistency etc.. so whatever you prefer is what you should pick as it helps you to remain motivated. If you want to jump - then buy a trampoline, if you want to run - Maybe a treadmill or even go for a run outside, if you enjoy the cross trainer - then buy a cross trainer etc etc...</p>\n" }, { "answer_id": 45649, "author": "Sherwood Botsford", "author_id": 32752, "author_profile": "https://fitness.stackexchange.com/users/32752", "pm_score": 1, "selected": false, "text": "<p>The trampoline's advantage is the lack of jarring impact.</p>\n<p>A small round fitness trampoline will have an edge effect: Your foot is not in the centre of the trampoline on the bounce, and so there is some sideways torque. If road cambers bother you when running, this may have an effect here.</p>\n<p>A larger trampoline doesn't show this effect.</p>\n<p>A large decent quality garden trampoline is an excellent workout and a lot of fun. I can max out my heart rate in about 80 seconds. But you aren't jogging on it. You do a bunch of jumps, and turns, land on stomach, hands and knees, back, butt.</p>\n<p>If you do this, take lessons before you try flips. Most of the injuries you can do to yourself while being rightside up range from sprains to dislocations to bone breaks if you work at it. Flips can break your neck</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38806", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29556/" ]

[ { "answer_id": 38821, "author": "Roman", "author_id": 10014, "author_profile": "https://fitness.stackexchange.com/users/10014", "pm_score": 2, "selected": false, "text": "<p>6 hour feeding window is pretty good!</p>\n\n<p>Most, if not all, benefit from the intermittent fasting will come from the time period when you don't eat. So, it doesn't really matter how you eat within those 6 hours, as long as the food quality and total food eaten are accounted for. </p>\n\n<p>Concentrate on the quality of food and consistency of the amount and eating window. Don't worry how many time you eat during that window. </p>\n" }, { "answer_id": 38849, "author": "Ivo", "author_id": 29632, "author_profile": "https://fitness.stackexchange.com/users/29632", "pm_score": 0, "selected": false, "text": "<p>The main point of the IF is the <em>fasting during the fasting period</em> and <strong>not</strong> the <em>fasting during the eating period</em>. As such, the most important part (besides sticking to the fasting window) is what you eat in the eating window (i.e. macros, calories etc.), and less so when you do.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38807", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29580/" ]

[ { "answer_id": 38824, "author": "Hazel へいぜる", "author_id": 29322, "author_profile": "https://fitness.stackexchange.com/users/29322", "pm_score": 4, "selected": true, "text": "<h2>Yes.</h2>\n\n<p>Since these challenges usually involve high levels of over exertion I would steer clear of it. The last time I heard of the challenge it was 100 push-ups a day for 30, 60, or 90 days. This can definitely take a huge toll on the muscle groups involved, especially if you're not already used to this kind of exertion. It really heavily depends on your current fitness level and where you stand. If you can already easily do 100 push-ups in a single sitting then you're probably not interested in the challenge anyways and should lean more towards chest, arm, and shoulder workouts to get the definition you want. If you're struggling to do 10 push-ups then I would recommend this even less because it can bring in the psychological issues of failure upon repetition and feeling like you're not really getting results.</p>\n\n<hr>\n\n<p>I would recommend reading \"<em><a href=\"https://www.bodybuilding.com/fun/dimaggio12.htm\" rel=\"noreferrer\">Overtrain if you don't want to gain!</a></em>\" over on the bodybuilding website. They provide a lot of good information on this topic. While you might not be specifically targeting the idea of bulking, overworking a muscle group is hardly ever a good idea. There's a big difference between breaking it down to build it back up and just destroying it. To quote that particular article:</p>\n\n<blockquote>\n <p>They either do too many sets, work out for too long, or train too many days per week. The result? OVERTRAINING! And with it comes little to no gains in size or strength (and in severe cases, muscle loss, illness, and/or depression).</p>\n</blockquote>\n\n<p>Focusing too much on a single muscle group can indeed cause issues. As <a href=\"https://fitness.stackexchange.com/users/3736/johnp\">@JohnP</a> stated in a comment, a severe condition is <em>rhabdomyolysis</em> which is <em>a breakdown of muscle tissue that releases a damaging protein into the blood.</em> Feel free to read more about this condition <a href=\"https://www.webmd.com/a-to-z-guides/rhabdomyolysis-symptoms-causes-treatments\" rel=\"noreferrer\">over on WebMD</a>. Another handful of issues that can occur are:</p>\n\n<ul>\n<li>Trauma or crush injuries.</li>\n<li>Extremes of body temperature.</li>\n<li>Ischemia or death of muscle tissue.</li>\n<li>Low phosphate levels.</li>\n<li>Seizures or muscle tremors.</li>\n</ul>\n\n<p>All of which can indeed lead to the above mentioned condition.</p>\n\n<hr>\n\n<p>In terms of your challenge, I would take a different approach and do similar exercises working different muscle groups in alternate patterns. This is an approach that a lot of people follow in the fitness industry because it works. For example, I lay out my workout plan for the month a week prior to the month beginning. This might be a typical week:</p>\n\n<ul>\n<li>Monday: Biceps, Triceps, Forearms, Grip</li>\n<li>Tuesday: Chest and Shoulders</li>\n<li>Wednesday: Core and Cardio</li>\n<li>Thursday: Thighs, Gluts, Calves</li>\n<li>Friday: Back/Speed and Resistance Training</li>\n<li>Saturday: Long Run</li>\n</ul>\n\n<p>You'll notice that each day focuses on a specific topic (or area) and the idea is to do the workout in the order given; for example Monday I would alternate between bicep and tricep workouts and then switch to forearm and grip workouts. Tuesday I alternate between chest and shoulders. By no means would I follow the exact same pattern every week, and definitely not every day.</p>\n\n<hr>\n\n<p>I hope this helps, and good luck to you in your endeavors!</p>\n" }, { "answer_id": 38886, "author": "J. Heller", "author_id": 28838, "author_profile": "https://fitness.stackexchange.com/users/28838", "pm_score": 0, "selected": false, "text": "<p>For a beginner, the accepted answer is probably OK.</p>\n\n<p>But for an advanced strength athlete, high volume can be very effective. For example, Steven Proto (former weighted pull-up world record holder) just completed doing 100 pull-ups every day for 100 days. Shortly after this, he crushed his six-year-old pull-up rep PR of 36 with a set of 40 (at the same bodyweight). </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38819", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29590/" ]

[ { "answer_id": 38832, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 2, "selected": false, "text": "<p>This is never a viable option but if you really have no choice then meal replacement shakes can be an option for parts of the week. Just based off what foods you've listed you don't like I'm assuming you're trying to either lose weight or maintain a lean body composition so things like sweet potatoes, chicken (as you've mentioned), clean carbs and good fats are what you should be looking to consume. No quick meal prep is ever going to be a Michelin star levelled food. You can make it taste okay but as the day goes on and after microwaving your meals they're going to taste progressively worse. </p>\n\n<p>Its hard to get cheap food alternatives to meal prepping as it means you are buying pre-made food which is never cheap no matter where you are. Especially to cater to your dietary needs which may require catered meal plans but will cost you more. </p>\n\n<p>However</p>\n\n<blockquote>\n <p>It took hours, my food as always was bland and tasteless, and then microwaving it made it worse. </p>\n</blockquote>\n\n<p>If you've watched \"A day in the life of Kai Greene\" (If not I recommend it) on youtube then he goes through the basic fundamentals of fitness and the basic practices that you need to go through in order to be successful. If you are doing fitness 'casually' then this may not be for you but if you want to be fit and it is not just a hobby but your goal then he mentions that as you go through your day of meal preps they will slowly taste worse and worse as it has been in the box for longer and then the microwave makes it even worse. But this is a show of your character and desire to succeed. If you can go through this everyday and go through basic principles of prepping and eating no matter how fancy or how well off you are. Then you will reach your fitness goals.</p>\n\n<p>Just for thought (p.s. it's a good watch)</p>\n\n<p>As everyone will say and yourself also, Meal prep is the way to do it. There is no alternative that is as effective, cost efficient and personalised. You just sometimes have to find the right things to cook quick, tasty and good for you.</p>\n" }, { "answer_id": 38833, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 4, "selected": true, "text": "<p>I'm not sure how \"on the go\" you are, but something I regularly encounter with clients on this front is them overestimating how often they need to eat.</p>\n\n<p>For example, the old \"you gotta eat 6 meals a day.\" That's very daunting when it comes to meal prep.</p>\n\n<p>A road I send many of them down is one of less eating frequency. Back in the day we called it \"normal eating.\" These days it often goes by \"intermittent fasting\" :).</p>\n\n<p>Point being, if you go long stretches without eating, 99% of people are going to be fine from a physical appearance standpoint.</p>\n\n<p>I've had plenty of clients who were killing themselves to get up at 5am to eat breakfast, then come to the gym with me, then try to have a healthy snack ready for their post-workout, then get ready for work, etc. Not only is it not necessary for results, it's a lot of work, which longterm makes the person less likely to stick with it, if not throw their hands up and quit.</p>\n\n<p>Instead I told them if they don't want to eat before the gym, don't worry about it. (Unless you're doing something very cardiovascularly demanding, you'll likely be fine. Or a small snack at most will be sufficient.)</p>\n\n<p>While I know it's become taboo in many eyes to get most of your calories later in the day -when most are home and it's easier to cook- it's fine. The overall daily amount of calories is what will matter most. Whether it's spread out every two hours or the majority of eating ends up in an 8 hour window is largely irrelevant.</p>\n\n<p>Lastly, I haven't quoted any research because </p>\n\n<ol>\n<li>I have found individual eating preferences to vary tremendously</li>\n<li>If you look up intermittent fasting you should be able to get plenty of research more or less illustrating going long periods without eating is not detrimental</li>\n</ol>\n\n<p>The caveat to 2. though is <em>you</em> might not handle something like intermittent fasting well. </p>\n\n<p>The overarching point though is the less meals you need to prep, the easier meal prep becomes.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38826", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29322/" ]

[ { "answer_id": 38832, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 2, "selected": false, "text": "<p>This is never a viable option but if you really have no choice then meal replacement shakes can be an option for parts of the week. Just based off what foods you've listed you don't like I'm assuming you're trying to either lose weight or maintain a lean body composition so things like sweet potatoes, chicken (as you've mentioned), clean carbs and good fats are what you should be looking to consume. No quick meal prep is ever going to be a Michelin star levelled food. You can make it taste okay but as the day goes on and after microwaving your meals they're going to taste progressively worse. </p>\n\n<p>Its hard to get cheap food alternatives to meal prepping as it means you are buying pre-made food which is never cheap no matter where you are. Especially to cater to your dietary needs which may require catered meal plans but will cost you more. </p>\n\n<p>However</p>\n\n<blockquote>\n <p>It took hours, my food as always was bland and tasteless, and then microwaving it made it worse. </p>\n</blockquote>\n\n<p>If you've watched \"A day in the life of Kai Greene\" (If not I recommend it) on youtube then he goes through the basic fundamentals of fitness and the basic practices that you need to go through in order to be successful. If you are doing fitness 'casually' then this may not be for you but if you want to be fit and it is not just a hobby but your goal then he mentions that as you go through your day of meal preps they will slowly taste worse and worse as it has been in the box for longer and then the microwave makes it even worse. But this is a show of your character and desire to succeed. If you can go through this everyday and go through basic principles of prepping and eating no matter how fancy or how well off you are. Then you will reach your fitness goals.</p>\n\n<p>Just for thought (p.s. it's a good watch)</p>\n\n<p>As everyone will say and yourself also, Meal prep is the way to do it. There is no alternative that is as effective, cost efficient and personalised. You just sometimes have to find the right things to cook quick, tasty and good for you.</p>\n" }, { "answer_id": 38833, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 4, "selected": true, "text": "<p>I'm not sure how \"on the go\" you are, but something I regularly encounter with clients on this front is them overestimating how often they need to eat.</p>\n\n<p>For example, the old \"you gotta eat 6 meals a day.\" That's very daunting when it comes to meal prep.</p>\n\n<p>A road I send many of them down is one of less eating frequency. Back in the day we called it \"normal eating.\" These days it often goes by \"intermittent fasting\" :).</p>\n\n<p>Point being, if you go long stretches without eating, 99% of people are going to be fine from a physical appearance standpoint.</p>\n\n<p>I've had plenty of clients who were killing themselves to get up at 5am to eat breakfast, then come to the gym with me, then try to have a healthy snack ready for their post-workout, then get ready for work, etc. Not only is it not necessary for results, it's a lot of work, which longterm makes the person less likely to stick with it, if not throw their hands up and quit.</p>\n\n<p>Instead I told them if they don't want to eat before the gym, don't worry about it. (Unless you're doing something very cardiovascularly demanding, you'll likely be fine. Or a small snack at most will be sufficient.)</p>\n\n<p>While I know it's become taboo in many eyes to get most of your calories later in the day -when most are home and it's easier to cook- it's fine. The overall daily amount of calories is what will matter most. Whether it's spread out every two hours or the majority of eating ends up in an 8 hour window is largely irrelevant.</p>\n\n<p>Lastly, I haven't quoted any research because </p>\n\n<ol>\n<li>I have found individual eating preferences to vary tremendously</li>\n<li>If you look up intermittent fasting you should be able to get plenty of research more or less illustrating going long periods without eating is not detrimental</li>\n</ol>\n\n<p>The caveat to 2. though is <em>you</em> might not handle something like intermittent fasting well. </p>\n\n<p>The overarching point though is the less meals you need to prep, the easier meal prep becomes.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38840", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29619/" ]

[ { "answer_id": 38843, "author": "toh19", "author_id": 29622, "author_profile": "https://fitness.stackexchange.com/users/29622", "pm_score": 1, "selected": false, "text": "<p>It is important to follow your diet plan and eat every 2-3 hours as your body will have enough time digesting meals and have enough energy supply during your day.</p>\n\n<p>Getting shredded is very hard as you try to lose fat around the muscle without loosing the muscle mass. \nFollow the instructions given by your dietitian, go the gym and workout regularly will get you closer to reach your goals.</p>\n" }, { "answer_id": 38844, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 2, "selected": false, "text": "<p><a href=\"https://www.health.harvard.edu/diet-and-weight-loss/eating-frequency-and-weight-loss\" rel=\"nofollow noreferrer\">Eating more often does not matter for weight loss.</a> </p>\n\n<p>Also <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/\" rel=\"nofollow noreferrer\">this study</a> states:</p>\n\n<blockquote>\n <p>Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have little effect on fat loss or lean mass retention. </p>\n</blockquote>\n\n<p>It is a myth that has been debunked many times. </p>\n\n<p>So from a physical standpoint, it won't make any difference. The biggest thing to worry about is eating at a slight caloric deficit to promote weightloss and high quality foods to promote energy and muscle retention.</p>\n\n<p>So, if eating 2-3 hours a day helps with that, then by all means, do it. Some people feel hungrier when they eat less frequently and it motivates them to overeat when they finally get a meal. Eating every 2-3 hours <em>might</em> make them feel more satiated throughout the day which helps with consistency. It's always best to eat at a frequency that allows consistency which means that it has to fit around your lifestyle. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38842", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29551/" ]

[ { "answer_id": 38854, "author": "Gilles", "author_id": 29607, "author_profile": "https://fitness.stackexchange.com/users/29607", "pm_score": -1, "selected": false, "text": "<p>Protein value is based on what a body needs to construct muscle if you are weightlifting (2gr/kg is recommended), Fat value is based on what your hormones needs to function properly (1gr/kg is recommended), Protein and fats are essential so after that total, you can calculate your carbs (1 gr is 4kcal), based on your daily intake! </p>\n\n<p>So if you know your intake my number are pretty decent I think, but If I was you I will start with a mini cut, same macros but with a lower calorie intake, to avoid as much as possible muscles loss and to get a decent bf, and then lean mass</p>\n\n<p>Proteins : 2.2gr / kg (A little bit high because with your bodyfat it's better to eat protein calories instead of fats or carbs calories)</p>\n\n<p>Fats : 1gr / kg</p>\n\n<p>Carbs : Rest of your calorie intake </p>\n\n<p>Some people will say \"Science says your protein number is too high\", yeah science said that, but in fact here, science doesn't matter, proteins and fats are essentials, have a \"high\" protein intake is not a problem for your body, it's better to reach your calories with proteins instead of fats or carbs to lean mass especially with this body composition</p>\n\n<p>To resume yes 2.2gr of protein is useless to build muscle, but here we focus on losing fat ( <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4022420/\" rel=\"nofollow noreferrer\">Source</a> )</p>\n" }, { "answer_id": 38860, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 2, "selected": false, "text": "<p>Honestly a lot of this is down to the individual (e.g. You)</p>\n\n<p>General recommendations tend to lean towards a protein intake of around 0.8 - 1g per lbs of body weight, so if we say you weight 178lbs, then that's a daily protein intake of about 142 - 178g, push that towards the higher end if you're doing heavy weight lifting.</p>\n\n<p>For carbs and fat, I'd start off with an even split based on your remaining calories (so, assuming a 2500kcal intake, and 170g protein (680kcal), then you'd want 910kcal of carbs and the same of fat, which equals roughly 230g carbs, and 100g fat).</p>\n\n<p>I say start off with, because different people react differently to different carb / fat ratios. Some people do really well on a high fat / low carb diet, others find better results on a higher carb / low fat diet.</p>\n\n<p>Pick a ratio, try it for a few weeks and see how you feel on it, then try nudging it one way or the other.</p>\n\n<p>One strategy that I do like to figure out which way to adjust is to make yourself three lunches, a balanced one (as above), a high fat / low carb one, and an low fat / high carb one, have one for lunch each day and see how you feel in the afternoon. If the high carb / low fat lunch leaves you curled up asleep under your desk, but the high fat / low carb one gives you laser focus and makes you feel like you could run a marathon, then chances are you response better to high fat / low carb.</p>\n\n<p>What is more important than your exact macro-nutrient ratios, is finding a dietary strategy that's maintainable for you, consisting mainly of whole foods (meat, fish, eggs, vegetables, fruit) with very little packaged or processed food.</p>\n\n<p>I'll restate that because it's honestly the most important part of all this, the quality of the food you eat is much more important that sticking exactly to a specific macro-nutrient ratio.</p>\n" }, { "answer_id": 38861, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": true, "text": "<p>There's a lot of \"right\" macro values. If anything it's a testament to the flexibility of the human body and what it can handle nutritionally. I'm going to base this discussion around the assumption that you're starting <a href=\"https://fitness.stackexchange.com/a/24596/7091\">a proper strength training program</a> which is <a href=\"https://fitness.stackexchange.com/a/19117/7091\">proven to be very effective for fat loss, including compared to aerobic exercise</a>. </p>\n\n<p>I'd start with a <a href=\"https://www.iifym.com/\" rel=\"nofollow noreferrer\">macro calculator</a> which will put you in the right ballpark. Just looking at mine, at 180 pounds it says I need to eat 232 grams of protein. Double checking the math on that with <a href=\"https://bodyrecomposition.com/muscle-gain/the-baseline-diet-part-2.html/\" rel=\"nofollow noreferrer\">Lyle McDonald's guidance, he recommends 1.1 g/lb - 1.4 g/lb for strength trainers and body builders</a> (basically folks who need to do a lot of muscle repair and growth). </p>\n\n<p>The IIFYM calculator linked above puts me at 1.28 g/lb , so I'm smack dab in the middle of Kyle's range.</p>\n\n<p>Once your protein is figured out, next up is carbs and fat. Things can get fairly religious here, with <a href=\"https://en.wikipedia.org/wiki/Ketogenic_diet\" rel=\"nofollow noreferrer\">keto</a> eaters eliminating nearly ever carb they can, and other massive strength athletes <a href=\"https://www.menshealth.com/entertainment/a18801982/twenty-four-hours-with-the-mountain/\" rel=\"nofollow noreferrer\">never shying away from bowls of rice and cereal</a>. </p>\n\n<p>I'd start by sticking to the macro calculator for your fats and carbs, and adjust as you see fit. In general most people should cut back on their carbs: they're just way too easy to consume in a western diet. Also, they tend to be \"junk carbs\" with little nutritional value other than calories (flour, white rice, etc). And fats should be high quality fats, like olive oil, almonds, and fish. Not bacon, lard, or really anything else solid at room temperature. This is why it's a little short sighted to say \"fats are better than carbs\". </p>\n\n<p>Black soy beans as an example <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452185/\" rel=\"nofollow noreferrer\">have been extensively studied</a> and shown to have numerous positive health benefits. To throw all of that away and eat bacon in place of it is shortsighted. Further, <a href=\"https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext#%20\" rel=\"nofollow noreferrer\">both high and low carbohydrate diets have shown to lead to reduced life expectancy</a>. </p>\n\n<p>Wrapping that all up:</p>\n\n<ul>\n<li>Use a good strength training program.</li>\n<li>Start with a macro calculator.</li>\n<li>Get your protein right.</li>\n<li>Eat quality carbohydrates, quality fats, and vegetables. </li>\n</ul>\n" }, { "answer_id": 38871, "author": "Ivo", "author_id": 29632, "author_profile": "https://fitness.stackexchange.com/users/29632", "pm_score": 0, "selected": false, "text": "<p>In general: don't get too hung up on macros, especially if you're just starting. What's important is: having a balanced, moderate diet!\nIf you want to read up and get some insights on macros, however, read <a href=\"https://www.sciencestrength.com\" rel=\"nofollow noreferrer\">this</a> guide. :)</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38846", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29626/" ]

[ { "answer_id": 38862, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": true, "text": "<p>There's just entirely different exercises, honestly. The only similarity is that you're contracting the <a href=\"https://en.wikipedia.org/wiki/Hamstring\" rel=\"nofollow noreferrer\">biceps femoris</a>. Compare the muscles used for the <a href=\"https://exrx.net/WeightExercises/Hamstrings/BBGluteHamRaise\" rel=\"nofollow noreferrer\">GHR</a> vs the <a href=\"https://exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl\" rel=\"nofollow noreferrer\">leg curl</a>, you'll see the difference. </p>\n\n<p>It's also built into the name, the <a href=\"https://exrx.net/WeightExercises/Hamstrings/BBGluteHamRaise\" rel=\"nofollow noreferrer\">GHR is the glute-ham-raise</a>, and the glute portion there is key. The leg curl is, well, <a href=\"https://exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl\" rel=\"nofollow noreferrer\">just a leg curl</a>. </p>\n\n<p>I'm really not sure where the leg curl is bad for your knees, that \"bad for your knees\" argument seems to be tossed around in gyms for everything that someone doesn't want to do, valid or not. </p>\n\n<p>The hamstring (biceps femoris) are attached to the <a href=\"https://en.wikipedia.org/wiki/Ischium\" rel=\"nofollow noreferrer\">pelvis</a>, which in turn is attached to the spinal muscles (<a href=\"https://en.wikipedia.org/wiki/Iliocostalis\" rel=\"nofollow noreferrer\">erector spinae</a>). You're not fully engaging a muscle unless you also engage its connected parts, which is why compound multi-joint exercises are so highly regarded and form the staple of all effective strength training programs.</p>\n\n<p>So unless you engage your back and glutes, <a href=\"https://exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl\" rel=\"nofollow noreferrer\">which the leg curl does not in any meaningful way</a>, you're not going to really engage your hamstrings as much. Further, is the goal to develop a strong <a href=\"https://en.wikipedia.org/wiki/Posterior_chain\" rel=\"nofollow noreferrer\">posterior chain</a>? If so, then a compound movement like the GHR is substantially more effective. </p>\n\n<p>Arguments could be made for the leg curl, but if you have a GHR and a leg curl machine available to you there's little reason to opt for the leg curl. Go heavier or do more reps on the GHR, and use the leg curl machine just like the Smith machine: as a place to hang your towel. </p>\n\n<p>Drilling it even further, this is backed up by <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/24149748\" rel=\"nofollow noreferrer\">peer reviewed EMG results</a>:</p>\n\n<blockquote>\n <p>Therefore, athletes and coaches who seek to maximize the involvement\n of the hamstring musculature <strong>should consider focusing on the\n glute-ham raise</strong> and RDL.</p>\n</blockquote>\n" }, { "answer_id": 38864, "author": "J. Heller", "author_id": 28838, "author_profile": "https://fitness.stackexchange.com/users/28838", "pm_score": 0, "selected": false, "text": "<p>One important difference is that a leg curl exercises the hamstring muscles over the entire range of motion of the knee joint. The glute-ham raise can only exercise the hamstrings from 0 degrees (lying flat) to 90 degrees (sitting straight up) of knee flexion. And closer to 90 degrees, the force the hamstrings are exerting gets very small. So if you want to exercise the the hamstrings over the full range of motion of the knee joint, a leg curl is definitely better than a glute-ham raise. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38851", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29170/" ]

[ { "answer_id": 38859, "author": "Paul K", "author_id": 18395, "author_profile": "https://fitness.stackexchange.com/users/18395", "pm_score": 0, "selected": false, "text": "<p>If you are restricted to 10-15 minutes a day, it might be hard to compensate for a huge calory surplus. You should ask for smaller portions or (while I don't want to encourage food waste) just refuse to eat up your meal if they deny to give you a suitable portion.</p>\n\n<p>Having said that, you can certainly increase your calory consumption with exercises. 10-15 minutes is not much, but neither nothing. Being restricted to 10-15 minutes you might get the best price-performance ratio with HIIT, imho. HIIT has been shown to have more impact on body recomposition, health and fitness than steady state exercise (see <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/\" rel=\"nofollow noreferrer\">here</a> for example, if you are a student you might also be able to access <a href=\"https://bjsm.bmj.com/content/48/16/1227.short\" rel=\"nofollow noreferrer\">this</a> meta-analysis or <a href=\"https://link.springer.com/article/10.1007%2Fs00421-011-2254-z\" rel=\"nofollow noreferrer\">this</a> study). <a href=\"http://time.com/4893161/hiit-high-intensity-interval-training-exercise/\" rel=\"nofollow noreferrer\">Here</a> is a short summary of the findings.</p>\n\n<p>Some examples of exercises you can perform</p>\n\n<ul>\n<li>Burpees (or sprawls if you're having issues with the push-up part)</li>\n<li>Air-squats</li>\n<li>Jumps</li>\n<li>Mountain climbers</li>\n<li>etc.</li>\n</ul>\n\n<p>If you have access to a home trainer that would be an option, too.</p>\n" }, { "answer_id": 38879, "author": "Taraas", "author_id": 29649, "author_profile": "https://fitness.stackexchange.com/users/29649", "pm_score": 2, "selected": false, "text": "<p>The question of calorie deficit / calorie surplus is always in the \"calorie intake\" part of the equation, not \"calorie spend\" part. In other words, it is mostly about what we eat, and not about how we spend these calories. </p>\n\n<p>The metabolism of simply keeping your body alive on the couch for a day is hard to match with extensive exercise. For example, one can easily consume twice the amount of necessary food, but it'd be pretty hard to burn twice the amount of calories.</p>\n\n<p>15 min of even brutal HIIT (high intensity interval training) won't be enough to compensate for a fun-size chocolate bar.</p>\n\n<p>Consider the study where hunter-gatherers in Tanzania were burning a relatively similar amount of calories to some typical Westerners (<a href=\"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0040503#s1\" rel=\"nofollow noreferrer\">https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0040503#s1</a>)</p>\n\n<hr>\n\n<p>Summary:</p>\n\n<ul>\n<li>10-15 min of exercise a day won't save you if you're overeating. </li>\n<li>even 1 hour of daily exercise won't save you if you overeat. I exercise 1hr a day and I'm gaining weight (albeit gaining muscle mass and overeating by design, but you get the idea)</li>\n<li>focus on \"calorie intake\" part of the equation. They don't force-feed you, do they? It's all about self-control and discipline.</li>\n<li>a nice nip in the bud is to sleep well and manage your stress level: these are catalysts to gaining weight.</li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/38858", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/13512/" ]

[ { "answer_id": 38878, "author": "toh19", "author_id": 29622, "author_profile": "https://fitness.stackexchange.com/users/29622", "pm_score": 0, "selected": false, "text": "<p>I ve been working out for along time and for about a year I did weight lifting with a local club where I learned the olympic weight lifting techniques the snatch and the clean and jerk.</p>\n\n<p>The workout program was based on squats almost every day: front squat and back squat, and of course the other techniques of lifting.</p>\n\n<p>I spent around 3 months just doing that and I ve noticed that my vertical leap and my explosiveness had increased as a result of stronger quads and back muscles.</p>\n\n<p>I really recommend that you join a weight lifting club around where you live or just go to the gym and focus on your lower body doing more squats, leg extension and curls, deadlifts and calves raises.</p>\n\n<p>I am a big fan of the NBA and one of the most explosive players in the league is Russell Westbrook, you can google the guy and see his dunks and speed.</p>\n\n<p>Here is a <a href=\"https://www.youtube.com/watch?v=y2F4_RL3HGc\" rel=\"nofollow noreferrer\">video</a> about Russell workout, you can follow it to and try for your self.</p>\n\n<p>Hope that helps, good luck!</p>\n" }, { "answer_id": 38883, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 2, "selected": false, "text": "<p>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 the glutes and hip extension.</p>\n\n<p>The main elements you want to look at are:</p>\n\n<h2>Gym/weight exercises</h2>\n\n<ol>\n<li>Jump squats - No bar, squat like you would with a bar. Back straight, knees over toes, etc. When you get to the bottom of the squat, explode upwards and jump high. 2-3 sets, 4-6 reps per set.</li>\n<li>Trap bar deadlift - 2-3 sets, 4-6 reps. Here you want high weight, low reps for strength.</li>\n<li>Bulgarian split squats - This will also help with balance. Place one foot behind you on a bench, get dumbbells and squat on the forward leg. 2-3 sets per leg, 4-6 reps.</li>\n<li>The \"big 3\". Power clean, deadlift, squats. Again high weight, low reps for strength.</li>\n<li>Calf raises - The calf is often neglected, but it aids in the toe pushoff from the floor.</li>\n</ol>\n\n<h2>Stretches</h2>\n\n<ol>\n<li>Hip flexors - As noted, if these are tight it can not only impede the jump itself, but can also contribute to anterior pelvic tilt. There are several different stretches, <a href=\"http://www.stack.com/a/4-hip-flexor-stretches-to-relieve-tight-hips\" rel=\"nofollow noreferrer\">stack has a good page of the basic ones</a>.</li>\n</ol>\n\n<p>There are other stretches that can possibly contribute, such as calf stretches and hamstrings, but they will have less impact than the hip flexors will.</p>\n\n<h2>Plyometrics</h2>\n\n<p>Plyometrics are probably the most misunderstood and abused forms of exercise (mostly due to the rise of crossfit and similar). Plyometrics are controlled and as explosive as you can make it, not repeated over and over. However, properly done, they can really contribute to explosiveness and power, and get you good increase on vertical height.</p>\n\n<p>The basic ones that everyone knows are box jumps (jumping up to a box), lateral hops, broad jumps and scissor jumps. Again on stack (I have no affiliation, I just like a lot of their tutorials) there is a list of <a href=\"http://www.stack.com/a/best-plyometric-exercises-for-athletes\" rel=\"nofollow noreferrer\">10 plyometric exercises with video</a> demonstrations.</p>\n\n<p><strong>CAUTION</strong>\nPlease note the cautions at the bottom of the plyo exercises page about proper form, landing, etc. You can do a LOT of damage with improperly done plyo exercises. If you are jumping on to a box and your hips are below your knees, the box is too high. Additionally, I would personally scrub the barbell squat jumps. You are overloading the spine, and placing a lot of weight out away from the body, both of which can easily cause pretty severe injury. Given the vast range of exercises, you aren't really losing anything by taking that out.</p>\n\n<p>Add the weight exercises into your normal routine, add plyometrics 1-2 times a week, stretch on a consistent basis, profit.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38866", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29533/" ]

[ { "answer_id": 38900, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": false, "text": "<p>You can estimate your bodyfat percentage at home with a few options.</p>\n\n<ul>\n<li>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.</li>\n<li>Option number two would be Bioelectrical Impedance Analysis (Scales and other devices that send a current through the body). While these are known to have a margin of error, they typically have a consistent margin of error (allowing you to accurately track progress).</li>\n<li>Third, you simply compare pictures of before and after - abdominal definition along with vascularity can be visual markers for what your bodyfat percentage might be. This chart is useful as a reference. <a href=\"https://imgur.com/xAyq8D4\" rel=\"nofollow noreferrer\">https://imgur.com/xAyq8D4</a></li>\n<li>Knowing that you're probably not going to be able to add more than .5 kg of muscle to your frame each month (1 kg at the absolute most) helps to differentiate the type of weight gained too.</li>\n</ul>\n" }, { "answer_id": 38902, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p>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 them aren't waterproof.</p>\n\n<p>If you do decide to take bodyfat% tests, make sure you take the same test everytime because numbers can vary between different test.</p>\n\n<p>If you've gained, as you claim, a belly aswell as muscle, you're most likely too high on your caloric intake. You could do two things, either increase the amount of calories burned (adding cardio for instance) or decrease the amount of calories you take.</p>\n" }, { "answer_id": 38904, "author": "10B", "author_id": 27970, "author_profile": "https://fitness.stackexchange.com/users/27970", "pm_score": 1, "selected": false, "text": "<p>I would second the comments on skinfat calipers (like acumeasure) but would advise to ignore the BIA equipment as often these are unreliable unless there is a significant investment in accurate/calibrated kit. </p>\n\n<p>The calipers provide a rough approximation and that will do - particularly if you combine using the calipers with taking the measurements using a more advanced method, such as the Jackson/Pollock 3 caliper method (Google this)</p>\n\n<p>Once you have your calipers take your weight in Kilos (112) and calculate your BF eg 25% or 0.25. Multiply your weight by the BF% eg 28kg subtract this from your weight 112-28 = 84kg, this is your lean body mass. </p>\n\n<p>So, you will have your current weight (112kg), your BF% (25%) and lean body mass (84kg), and you could track how these change over the weeks to have a fuller understanding of how your training is going, if good, lean mass goes up and BF goes down. If overeating and training the same, then lean mass stays level and weight and BF go up etc. </p>\n\n<p>I track all this in a spreadsheet, with a weekly weigh-in and BF calculation. BF is slow to change ~2-3 weeks using this measurement method, but over time, you can plot and understand the changes or impacts on your training. </p>\n\n<p>HTH. </p>\n" }, { "answer_id": 38905, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 2, "selected": true, "text": "<p>If you just want to know if you've gained fat and/or muscle, one method is using an impedance scale that measures body fat percentage. </p>\n\n<p>They are incredibly inaccurate and you should not take their readings literally. Simply drinking water can have a big effect on the results. However, the readings are going to be fairly consistent if you take measurements at the same time every day (i.e. just as you wake up before eating or drinking anything). </p>\n\n<p>If you track your weight and BF% on these scales, you can record them. Over time, you'll be able to see trend lines. </p>\n\n<p>If your weight goes up and your average BF% goes up, then that means you're gaining fat at a faster rate than you're gaining muscle.</p>\n\n<p>If your weight goes up and your average BF% stays the same, then that means you're gaining both muscle and fat at the same rate. </p>\n\n<p>If your weight goes up and your BF% goes down, then that means you're gaining muscle at a faster rate than you're gaining fat. Or you've managed to hit that sweet spot of gaining muscle while losing fat. </p>\n\n<p>If your weight goes down and your BF% goes up, then you're losing muscle.</p>\n\n<p>If your weight goes down and BF% stays the same, then you're losing muscle and fat at the same rate.</p>\n\n<p>If your weight goes down and your BF% goes down, then you're losing body fat at a faster rate than muscle.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38899", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25767/" ]

[ { "answer_id": 38912, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 2, "selected": true, "text": "<p>In terms of your swimming question: If you take longer strokes your body is naturally in a more streamline position for a strong glide which in turn uses less energy. It is also the most efficient way to swim quicker, fast longer strokes. The more you train the less tired you will get.</p>\n\n<p>Again, naturally it depends on your body composition, and structure. some people find it easier for short steps/strokes some vice versa.</p>\n" }, { "answer_id": 38915, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 2, "selected": false, "text": "<p>I'm going to attack this from a more general point of view. Your broad question is \"should I use a longer stride with less frequency, or a shorter one with more frequency?\"</p>\n\n<p>Roughly speaking, as speed goes up -think slow walk to faster and faster- we go from relying on frequency, then we quickly transition to longer strides, then we go back to using more frequency and more more length.</p>\n\n<p>Another way to view it:</p>\n\n<ul>\n<li>Slow walk => short strides</li>\n<li>Faster walk => strides get longer</li>\n<li>Jog => frequency picks up / strides get even longer</li>\n</ul>\n\n<p>That's a <strong>rough</strong> idea of what the average human does. When I was in college, it was then presumed humans had it optimized. That is, so many fall into that pattern, and humans are so good at minimizing metabolic cost, that's probably the best way to approach it.</p>\n\n<p>For instance, if you want to go from slow walk to fast walk, you should probably rely on stride length, not frequency. In other words, do what's natural, opposed to trying to outthink nature.</p>\n\n<p>I realize this may not be as precise as you want, but the moment you try to get more precise than this you will run into trouble.</p>\n\n<p>Reason being you are going to be extremely hard pressed to find any hard rules about what's optimal <strong>for you</strong>, and you will <em>easily</em> find exceptions to any \"rule.\"</p>\n\n<p>We don't even have hard rules for elite performance.</p>\n\n<p>For a long time it was assumed 100 meter sprinters could not be too tall. The thinking was their height made it take them too long to get going in the early stages of the race. Their stride frequency just couldn't be high enough to compete with shorter sprinters. The average 100 meter world record holder was remarkably steadily around 6 foot, give or take an inch or two.</p>\n\n<p>Then came Asafa Powell at 6'3\".</p>\n\n<p>And then came Usain Bolt at 6'5\".</p>\n\n<p>Bolt, a guy whose stride looks like <a href=\"https://b-reddy.org/misunderstanding-energy-leaks-when-sprinting-in-the-transverse-plane/asafa-powell-usain-bolt-start-gif/\" rel=\"nofollow noreferrer\">this</a>. (He has a big shoulder lean to the right, because he has scoliosis!)</p>\n\n<p>Michael Johnson long held the world record in the 400 meters. He had a <strong>bizarre</strong> looking stride. He was huge on stride frequency. </p>\n\n<p><a href=\"https://i.stack.imgur.com/BLGMx.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/BLGMx.jpg\" alt=\"Michael Johnson stride\"></a></p>\n\n<ul>\n<li><a href=\"https://www.youtube.com/watch?v=vVL7QLHn5y4\" rel=\"nofollow noreferrer\">His 400 meter world record</a>.</li>\n</ul>\n\n<p>Two of the fastest people ever; two very different gaits.</p>\n\n<p>Whether you're tall or short, have long legs relative to your torso, have achilles tendons which have a better stretch reflex or not, whether you're in-shape enough to go two steps at a time or whether it will quickly burn you out, these are all going to factor in to what works best for you when e.g. climbing stairs.</p>\n\n<p>No way to find out except experiment.</p>\n\n<ul>\n<li><a href=\"https://b-reddy.org/misunderstanding-energy-leaks-when-sprinting-in-the-transverse-plane/\" rel=\"nofollow noreferrer\">More about sprinting strides</a></li>\n<li><a href=\"https://b-reddy.org/fluid-vs-mechanical-movement-in-athletes/\" rel=\"nofollow noreferrer\">More about different looking movements within athletes</a></li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/38910", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29686/" ]

[ { "answer_id": 38929, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p>I'm going to start by saying working out and gaining weight is something that requires patience, you won't get big over night. Most of us have been working out for years to achieve what we've achieved. </p>\n\n<p><strong>That being said; it sounds like your problem is not the workouts you're doing but the food you're consuming.</strong></p>\n\n<p>To gain weight you need to eat properly, it's easily as important as the workout part of gaining. You'll really need to work on comsuming more calories because you can't expect to grow a whole lot on only 2000 calories. I would not recommend adding a weight gainer, this won't make you gain the weight you want to gain (muscle) but rather help you gain more fat.</p>\n\n<p>Eating real food is still the best and most healthy way to grow. Try to meal prep on the days you don't work out so you can easily get some extra food during the day for instance at work or right after a workout.</p>\n\n<p>You mentioned that you have sore musles for 1-2 days, this is a good sign, it means that in general your workouts are intense enough. I'd workout a bit longer than 45 minutes myself but if that ain't an option there is no point in me going there.</p>\n" }, { "answer_id": 38931, "author": "10B", "author_id": 27970, "author_profile": "https://fitness.stackexchange.com/users/27970", "pm_score": 2, "selected": true, "text": "<p>There is nothing wrong with 45-minutes and 5 day split. I can certainly get a significant workout done in that time, and with high levels of intensity, so I'm sure you can too. The 2 day delayed onset muscle soreness (DOMS) is indicative that you are training well within this time frame. </p>\n\n<p>I also would suggest a weight gainer is not the way to go. They are typically a carbohydrate based product that the net result of taking them is water retention and increased body fat levels. Increase your intake of protein, ideally supplemented with BCAA's, and you will see more increases in your lean muscle mass as long as you continue on a progressive overload resistance training program. So how much is the right amount of protein per day? Most sources advise 1g protein per 1lb of body weight. For a man of your age, training regime and goals, this would be ideal. I struggle myself to eat the required amount of protein for my size per day, so supplement ~60-100g whey protein daily. Do not use Soy protein supplements, these lead to the same problems as weight gainers. </p>\n\n<p>I recommend adding in some additional body weight exercises - not more weighted resistance. Body weight workouts <em>are</em> in fact resistance - but just not weighted, obviously. A nice routine to add in is the PLP workout, as below:</p>\n\n<p>Pull up-Lunge-Press up (PLP)</p>\n\n<p>If you can do 10 pull ups from the start, this is your start point. If you can only do less without stopping, then start from 1. For this example I will start from 1. </p>\n\n<p>At some point in your day, but ideally no closer than 6 hours before or after your main workout, perform:</p>\n\n<p>1 pull-up, 1 reverse lunge, 1 press-up. That's it. Done. </p>\n\n<p>Easy enough. However, day 2 is:</p>\n\n<p>2 pull-ups, 2 reverse lunges, 2 press-ups</p>\n\n<p>...and so on. Im sure you get the picture what day three, four, five etc will be. You continue in this manner up to DAY 60 where you will need to reset and stop for a week or two. Then you can start over if you need. </p>\n\n<p>That's it, and it really is that simple. The additional progressive workout on top of your usual training is easy to begin with and builds <em>volume</em> over time. Typically people will see a drop in BF and an increase in upper-body and thigh muscle sizes when doing this. </p>\n\n<p>I hope this info helps, and all the best with your training. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38926", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/7088/" ]

[ { "answer_id": 38934, "author": "montserrat", "author_id": 29690, "author_profile": "https://fitness.stackexchange.com/users/29690", "pm_score": 0, "selected": false, "text": "<p>I am new to the community so take my opinion with a grain of salt. \nI think this is a relevant question because it is a very important and very common stage to go through when you first begin working out. Not only that but if you can't overcome this obstacle, it will definitely impede your progress in working out (can't get fit if you skip going to the gym due to self-consciousness). </p>\n\n<p>To address the question--in my experience, most people at the gym are going for the same reasons as you--to improve themselves physically and mentally. Most people who have this self-improvement mentality also may have started in a similar position as you, so realize that while you may see someone who is very fit on the outside, you haven't seen where they started. Therefore, you might feel that they judge you, but they actually might see where they once were and appreciate the journey that you are beginning. </p>\n\n<p>There will always be those judgmental people out there. It might help to try to make friends with a regular at the gym who looks friendly, or to bring a friend with you. This is one of the lessons that working out can teach us--to block out the negativity, to focus on the positive things (and people) and use them to push you forward, and to use your workout time to center yourself in your own mind and get rid of the external distractions. </p>\n\n<p>As for the weight loss, I would advocate for adding in some cardio component to help with some extra calorie burn. I used to only lift weights, but adding cardio made the difference in losing weight for me. </p>\n\n<p>In summary, focus on people who have good intentions around you, block out any negative attention you may be feeling, and/or bring a buddy.</p>\n\n<p>I hope that my rambling makes sense and helps you! Keep pushing forward!</p>\n" }, { "answer_id": 38961, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 2, "selected": false, "text": "<p>I'm a personal trainer. I usually encounter something like this with clients who've been in a gym, but never really lifted weights. They've been in the treadmill section of the gym, but not the free weight.</p>\n\n<p>Here are some random tips I've found to be helpful.</p>\n\n<ul>\n<li>Go to the gym at a different time </li>\n</ul>\n\n<p>If you're going at 5pm, just about any gym is going to be rowdy. I've been in YMCAs -usually low key gyms- that were still wild at 5pm. It's just how it is.</p>\n\n<p>5 or 6am though? That's much more of a professional i.e. work type crowd. Nobody in their teens or 20s is in the gym at 6am! </p>\n\n<p>Few people in the early crowd care what anybody around them is doing. They're at the gym to get a workout in and get on with their day. It's much more business like. They're also usually older and not as concerned about appearances. They're there for general health more than anything else.</p>\n\n<ul>\n<li>Try to realize most are looking at themselves more than you</li>\n</ul>\n\n<p>Many of the bodybuilding type dudes who turn people off from the free weight area are pretty into what <strong>they're</strong> doing, not others. That's kind of the nature of bodybuilding.</p>\n\n<ul>\n<li>Go to a different gym</li>\n</ul>\n\n<p>That said, there are gyms out there which cater to a more serious lifting crowd. These gyms seem to be getting rarer and rarer, but they exist. </p>\n\n<p>Meanwhile, there has been a trend for gyms to more or less not allow these kinds of lifters. Places like Planet Fitness who don't want any grunting.</p>\n\n<ul>\n<li>Hire a personal trainer</li>\n</ul>\n\n<p>I've had many clients tell me they had concerns about the free weight section. All I do with them is immediately take them there and we start lifting. Because they come in with me, they see me say hi to people, 99% of whom are nice, I'll introduce the new client, etc. They right away relax.</p>\n\n<p>Basically, you buddy up with the trainer since you don't have your own buddy. The trainer (should) knows how to navigate the space, adjust machines, the etiquette of that gym (each gym does have its own culture), etc.</p>\n\n<p>I can't recall a single client ever still having issues with the free weight people after going in with me for a week or two. However, some do hate the busyness no matter what, in which case they just have to come in at a different time.</p>\n\n<p>Getting up in the morning can be rough, but nearly everybody ends up liking it better from a workout point of view.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38933", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29703/" ]

[ { "answer_id": 38956, "author": "Paul K", "author_id": 18395, "author_profile": "https://fitness.stackexchange.com/users/18395", "pm_score": 0, "selected": false, "text": "<p><strong>EDIT</strong></p>\n\n<p>I overread the <em>\"relative to bodyweight\"</em> part. I don't have the time ATM, but will try to edit my answer accordingly later.</p>\n\n<p><strong>/EDIT</strong></p>\n\n<blockquote>\n <p>An individual's physical strength is determined by two factors; the cross-sectional area of muscle fibers recruited to generate force and the intensity of the recruitment. [<a href=\"https://en.wikipedia.org/wiki/Physical_strength\" rel=\"nofollow noreferrer\">Wikipedia</a>]</p>\n</blockquote>\n\n<p>By training in the low rep range, you cause the CNS to adapt to the stress. It will be able to recruit more muscle fibers and thereby exert a greater force, i.e. you have a greater strength. </p>\n\n<p>Anyway, by training in the hypertrophy range, you increase the cross sectional area of the muscles and thereby increase the strength, too. </p>\n\n<p>Steven Low suggests the following periodization of the mesocycle in his book <em>Overcoming Gravity</em>:</p>\n\n<ol>\n<li>week - Strength focused</li>\n<li>week - Hypertrophy focused</li>\n<li>week - Strength focused</li>\n<li>week - Hypertrophy focused</li>\n<li>week - Strength focused</li>\n<li>week - Hypertrophy focused</li>\n<li>week - Deload</li>\n</ol>\n\n<p>In the microcycle (1 week) he suggests two days of strength focused training and one day of hypertrophy focused training for strength focused weeks and vice versa for hypertrophy focused weeks.</p>\n" }, { "answer_id": 40166, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 1, "selected": false, "text": "<p>If you already are strong and have all the muscle mass you need then you can probably train only in the 1-5 rep range and become even stronger without increasing weight.</p>\n\n<p>However keep in mind that skeletal muscle mass is only a fraction of your weight. Also a lot of this muscle mass is in your legs, especially if you are not used to strength training. So adding some extra muscle mass (to your upper body) may make you a lot stronger but only increase your total weight a bit.</p>\n\n<p>Everyone have to find their sweet spot regarding weight. At 90 kg + maybe 10 kg excess fat I was weak. I could maybe bench press 60 kg. \nAfter a year of strength training I am now at 95 kg and can bench press 80 kg. Still not a lot, but I have long arms and slow muscle fibers. \nAnyway my weight (excluding excess body fat) have only gone up ca. 5 % but my strength is up more than 30 %.</p>\n\n<p>Increased strength is the sum of two factors: increased muscle mass and better brain control of the muscles (neural adaption). I probably can increase my bench press to 100 kg without increasing my bodyweight only trough neural adaption by training with low reps.\nHowever I think this goal will be a lot easier and faster to achieve if I allow myself to increase my weight to 100 kg by training for both strength and hypertrophy. </p>\n" }, { "answer_id": 40348, "author": "Darren Beattie", "author_id": 31032, "author_profile": "https://fitness.stackexchange.com/users/31032", "pm_score": 2, "selected": false, "text": "<p>If your goal is purely defined by 'relative strength' objectives, then gaining additional mass may not be that desirable. Sure.</p>\n\n<p><strong>Relative Strength = Amount of weight you can lift, relative to your bodyweight.</strong></p>\n\n<p><strong>Absolute Strength = The maximum amount of weight you can lift, irrespective of bodyweight.</strong></p>\n\n<p>Generally speaking, smaller lifters do have higher relative strength. However, bigger lifters can lift more overall.</p>\n\n<p>The key for most people (if they plan to compete) is to find their sweet spot based on their structure. </p>\n\n<p>I'll never compete at 160 lbs, it just will never happen. I'm too tall and even at what surely looks skinny to most people I walk around at ~195 lbs. I'd also likely never compete at >240 lbs, so if I were to compete, I'd have to zero in on the weight class that permitted me to lift maximum loads relative to my competition. That could mean cutting, or it could be gaining some weight.</p>\n\n<p>Most people seem to have an ideal size from which to express strength in strength based sports. If you're not competing, then the point this question is trying to make is rather moot. People do hypertrophy, because there is more to lifting than just strength, some people also want to look good.</p>\n\n<p>I digress. Beyond that, accessory movements do generally help improve compound strength. This is why the majority of powerlifters (and weightlifters) do use accessory movements. </p>\n\n<p>The accessory movements aren't necessarily 'for hypertrophy' so much as they are to support weak areas of the compound lift. Are you going to a 1RM arm curl, leg curl, leg extension or tricep extension?</p>\n\n<p>Likely no, the loads and muscles involved are often too small to get much out of anything other than >5 reps for most accessory/isolation movements. It's the same reason a lot of rehab movements are in the 6-12 rep range (it isn't for hypertrophy reasons).</p>\n\n<p>It may have nothing to do with 'hypertrophy' in a lot of instances. 8-12 isn't automatically a hypertrophy rep range, other factors need to be present too (like enough volume or enough stimulating repetitions, a surplus of energy, adequate recovery, etc...etc...).</p>\n\n<p>The second consideration is recovery. You can't just do &lt;5 rep training all the time, it beats up on your joints and body. More moderate and even sometimes high rep ranges are easier to recover from while still yielding a training effect. You have to deload, and simply using higher less intense, rep ranges are one of many ways to do that.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38941", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25652/" ]

[ { "answer_id": 42266, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p><a href=\"https://www.jimstoppani.com/training/reverse-grip-bench-press\" rel=\"nofollow noreferrer\">Apparently yes</a>, I suppose it is because a reverse grip forces external rotation of the shoulder which puts the pectorals into a stretched position.</p>\n\n<blockquote>\n <p>reverse grip on the bench press – flat bench, not incline – increased subjects’ upper pec activity by 30%. And when you go from a flat bench to an incline, it’s supposed to hit the upper pecs even more, right? Yes, it does. But research has shown that it's only a 5%-10% increase. (However, the front delt activity increases by over 30%.)</p>\n</blockquote>\n" }, { "answer_id": 42278, "author": "POD", "author_id": 33195, "author_profile": "https://fitness.stackexchange.com/users/33195", "pm_score": 2, "selected": false, "text": "<p>An underhanded grip involves supination of the wrists, which is affected by ‘uncrossing’ the radius an ulna such that the entire length of the <a href=\"https://en.wikipedia.org/wiki/Radius_(bone)\" rel=\"nofollow noreferrer\">radius</a> lies on the lateral side of the <a href=\"https://en.wikipedia.org/wiki/Ulna\" rel=\"nofollow noreferrer\">ulna</a>. This is performed by the <a href=\"https://en.wikipedia.org/wiki/Biceps\" rel=\"nofollow noreferrer\">biceps brachii</a>, <a href=\"https://en.wikipedia.org/wiki/Brachioradialis\" rel=\"nofollow noreferrer\">brachioradialis</a>, and <a href=\"https://en.wikipedia.org/wiki/Supinator_muscle\" rel=\"nofollow noreferrer\">supinator (longus)</a>—only the first of which can act as an agonist in the pressing movement, being involved in flexion of the humerus. However, (because it is <a href=\"https://en.wikipedia.org/wiki/Biarticular_muscle\" rel=\"nofollow noreferrer\">bi-articular</a>), its change of length during the press is minimal. Supination may cause a very slight change in the angle of the ulna relative to the <a href=\"https://en.wikipedia.org/wiki/Humerus#:~:text=The%20triceps%20brachii%20and%20anconeus,girdle%20called%20the%20rotator%20cuff.\" rel=\"nofollow noreferrer\">humerus</a>, but since the elbow is a hinge joint, this is insignificant. <em>The humerus is otherwise unchanged in direction and orientation, and as such, the supinated grip does not alter the bio-mechanics of the press other than altering the involvement of the biceps brachii.</em></p>\n\n<p>Due to a physical limitation to the amount to which the wrist can be supinated relative to the humerus—according to Michael J. Alter in <em>Science of Flexibility</em>, around 0° (that is, normal to the frontal plane), but in practice, perhaps ±10° relative to that position—a supinated grip does limit the width by which we can grip the bar. <em>Therefore, the underhanded grip does essentially enforce a narrow-grip press, which thereby <a href=\"https://www.hindawi.com/journals/mse/2016/3649478/\" rel=\"nofollow noreferrer\">activates the clavicular (‘upper’) portion of the pectoralis major significantly</a>.</em></p>\n\n<p><strong>We can reasonably conclude that it is the width on the bar that the underhand grip enforces, and <em>not</em> the orientation of the wrists that has brought about the belief that the it activates the clavicular portion of the pectoralis major to a greater degree.</strong></p>\n\n<p>I hope that makes sense.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38950", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 38997, "author": "user1234567890", "author_id": 29771, "author_profile": "https://fitness.stackexchange.com/users/29771", "pm_score": -1, "selected": false, "text": "<p>HIIT is the most effective way.</p>\n\n<p>Try running 1 minute with the speed of about 10km/h and then go down to 5km/h for 1 minute. </p>\n" }, { "answer_id": 39022, "author": "Enivid", "author_id": 5804, "author_profile": "https://fitness.stackexchange.com/users/5804", "pm_score": 2, "selected": false, "text": "<p>From my personal experience, I can say that stretching is required neither before nor after the treadmill running workouts, unless you are planning to sprint at high speeds there, which I do not recommend at all. 5 mins of walking before and after worked fine for me.</p>\n\n<p>What you will need if you want to run comfortably in a treadmill is a fan to blow air onto your front side and a TV or other device to get your head busy during the workout. Treadmill running is boring as hell.</p>\n\n<p>I began running with a treadmill. My first workouts were at 8-9 km/h at about 1 km length. Then I slowly progressed, increasing the length and then gradually switching to 10-11 km/h speed. After I could run 2-3 kms on a treadmill, I switched to outdoor running, which is so much more fun!</p>\n" }, { "answer_id": 39108, "author": "johnnychi", "author_id": 29874, "author_profile": "https://fitness.stackexchange.com/users/29874", "pm_score": 1, "selected": false, "text": "<p>Running is not just physical endurance, but includes building up and increasing flexibility of the muscles, proper form, timing, and developing mental endurance.</p>\n\n<p>What you may need to do is start from the bottom and build yourself up. Build up leg, calves, and feet/ankle strength. Expand into your back and sides because when running your body will also move slightly.</p>\n\n<p>When you start building yourself up, running is probably the last thing to come.</p>\n\n<p>1) just start walking on the treadmill. Comfortable pace. See how long you can go. 5 minutes? 10? Try turning the walk to a brisk walk like you're trying to not look like you're in a hurry, but you want to get somewhere faster.</p>\n\n<p>If you're early on and barely even breaking a sweat then you can likely move to the next level.</p>\n\n<p>2) Jog. Just jog. If you compare walking to jogging your knees go higher.</p>\n\n<p>That should be enough over time to get some basic conditioning into you for running. There are exercises to compliment the build up, including and not limited to: jumping jacks, squats, and heel raises. Squats and heel raises you can hold on to a railing or chair to reduce the weight. Eventually you can move to do them without assistance.</p>\n\n<p>When running you need to control your timing (aka pace). Don't worry about going 12km/hr. Cars burn more fuel the faster you try to go, the same with your body. Everything is a slow build up to increasing your speed, but to do that you need to start slow.</p>\n" }, { "answer_id": 39114, "author": "Amanda R.", "author_id": 20518, "author_profile": "https://fitness.stackexchange.com/users/20518", "pm_score": 0, "selected": false, "text": "<p>I've heard C25k is a pretty popular program for people who are wanting to begin running. I plan on starting it soon.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/38987", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29762/" ]

[ { "answer_id": 39016, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 4, "selected": true, "text": "<p>The hand should be wrapped around the bar as much as possible, but the wrist would be straight down. I guess that would mean the bar would fall on the palm right under the knuckle of the hand.</p>\n\n<p>However, a common issue, especially as the weight gets heavier, is the bar will roll away from the palm. There are a couple strategies people use to mitigate this:</p>\n\n<p><strong>Mixed Grip</strong>:</p>\n\n<p><a href=\"https://i.stack.imgur.com/hCdli.jpg\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/hCdli.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>You hold the bar as you would with overhand grip, but one hand is facing forward. The rolling is offset so the bar is easier to hold.</p>\n\n<p>One major downside to this method is it can cause a massive imbalance over time. You have to switch which hand is facing forward in order to prevent this imbalance.</p>\n\n<p>Another issue is there is an increased risk of bicep tear in the arm that's facing forward.</p>\n\n<p>Downsides aside, it is probably the most used technique.</p>\n\n<p><strong>Hook Grip</strong>:</p>\n\n<p><a href=\"https://i.stack.imgur.com/MA7qW.jpg\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/MA7qW.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>This method of grip is where you put your thumb under the fingers. It creates an extremely strong hold. It also does not come with the downsides of the mixed grip.</p>\n\n<p>However, it hurts <em>a lot</em> the first few times you do it. There's no real way to get around that. After the initial hazing phase though, you won't even notice.</p>\n\n<p>Given the options, I would recommend learning hook grip. The sooner you get used to it, the better off.</p>\n\n<p>Photos courtesy of (stolen from) <a href=\"https://breakingmuscle.com/fitness/get-a-grip-3-ways-to-grip-a-deadlift-and-how-to-get-your-grip-stronger\" rel=\"noreferrer\">breakingmuscle.com</a>.</p>\n" }, { "answer_id": 39026, "author": "J. Heller", "author_id": 28838, "author_profile": "https://fitness.stackexchange.com/users/28838", "pm_score": 1, "selected": false, "text": "<p>DeeV's answer didn't give the third option: using weightlifting straps. With straps, you use a double overhand grip and the straps keep the bar touching the palms of your hands.</p>\n\n<p>Unless you plan on being a competitive powerlifter, there is no reason to use either hook grip or mixed grip. Both hook grip and mixed grip tear up your hands without really developing your grip strength; there are much better ways of developing grip strength than deadlifting with hook grip or mixed grip. \"Strongman\" competitors usually have very good grip strength but use straps for their deadlifts in competition (and also frequently in training).</p>\n\n<p>I used to do heavy deadlifts with a mixed grip. But all this did was tear up the skin on my hands so that I wasn't able to do as much volume with exercises that actually do build grip strength like farmer's walks, weighted pullups, or heavy rows. Now I start out my deadlifts with double overhand grip. Double overhand grip on deadlift actually does build grip strength (unlike mixed or hook grip). For my heavier sets, I always use straps. This saves the skin on my hands and thumbs so that I can do a higher volume of pullups and rows.</p>\n\n<p>The whole point of this answer is that mixed grip and hook grip deadlift do not actually build overall \"grip strength\". For example, John Haack and Cailer Woolam both have extremely strong mixed grip and hook grip deadlifts respectively. But when they did Jujimufu's \"grip gauntlet\", they did not demonstrate especially good overall grip strength.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39012", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/1634/" ]

[ { "answer_id": 39042, "author": "Yumarx Polanco", "author_id": 19017, "author_profile": "https://fitness.stackexchange.com/users/19017", "pm_score": 0, "selected": false, "text": "<p>Hip thrust, deadlifts and sumo squats are my favorites. It is hard to say which movement produces more muscle but it's supposed that compound movement develop more muscles</p>\n" }, { "answer_id": 39352, "author": "Suimon", "author_id": 29170, "author_profile": "https://fitness.stackexchange.com/users/29170", "pm_score": 2, "selected": false, "text": "<p>For overall Hamstring developement you should atleast include one Deadlift variation (the Hamstrings are activated when straightening the hip) and one Leg Curl variation (one of the muscles only inserts at the knee, so to hit that you have to curl).</p>\n" }, { "answer_id": 39353, "author": "wolfies fighters", "author_id": 30112, "author_profile": "https://fitness.stackexchange.com/users/30112", "pm_score": -1, "selected": false, "text": "<p>The best exercise to put muscle on the thigh is doing squats. It's the king of leg exercises. Leg curls and presses only work when you have already put mass on the legs. To get bigger legs, don't do anything but squats! </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39028", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 39033, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 4, "selected": true, "text": "<p>First you need to keep in mind that gaining one pound of muscle per month is a fast rate (above average), and that two pounds seems to be the upper limit. Muscle growth requires three things - sufficient stimulus, necessary nutrition, and rest/recovery. Shortchanging any one of those three will result in slower to nonexistent results.</p>\n\n<p>Second, your body doesn’t know the difference between bodyweight training, dumbbell/barbell training, resistance band training, or anything else. The only thing that your body recognizes is this, resistance. The amount of resistance that your muscles are forced to act upon will be the stimulus which starts the muscle building process. Working your muscles to or close to failure within a few sets is the best way to achieve this. If your muscles aren’t sufficiently stimulated, your body will see no reason to build muscle.</p>\n\n<p>Third, it’s important to always remember that when it comes to your body, your activities will determine the shape and your nutrition will determine the size. This has several implications, but I’ll try to keep things relevant to you. It sounds like you’re pretty skinny, if you have a low bodyfat percentage, then the only way to build muscle is to be in a caloric surplus while having enough protein (0.8g per lb of bodyweight is plenty). How much of a caloric surplus should you aim for? Enough that sees you gaining 1-2 lbs per MONTH.</p>\n\n<p>Fourth, you need to work your entire body to see optimal results. Your question is worded in such a way that suggests you are only doing chin-ups. From your toes to your ears, you should be training all the major muscle groups. You certainly could build bigger biceps and lats by doing chin-ups, but you would be missing out.</p>\n\n<p>Fifth and finally, you’ll need to practice something called “progressive overload” if you want to build muscle for more than a month. Progressive overload is where you continually add more resistance to your training routine to compensate for you increases in strength. And yes, this is very much possible with calisthenics, it just takes a bit more creativity.</p>\n" }, { "answer_id": 39100, "author": "johnnychi", "author_id": 29874, "author_profile": "https://fitness.stackexchange.com/users/29874", "pm_score": 1, "selected": false, "text": "<p>Perhaps try doing much slower reps and the negatives. Going slower essentially increases the \"resistance\" to your muscles.</p>\n\n<p>Also, might help to add weights. Such as a weight vest or weight belt. A backpack with stuff in it would add weight, but I think it could damage the back due to the bag not centred with your body and shifting if you jump for the bar and drop down to the ground when done. So definitely would need to be very careful or avoid using a back pack.</p>\n\n<p>One more thing you might try to even out with variations of pull ups. Then add dips (on a chair's edge if you don't have a dip bar) and push ups. That should target additional muscle groups to help bulk up.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39032", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29815/" ]

[ { "answer_id": 39040, "author": "Roger", "author_id": 29693, "author_profile": "https://fitness.stackexchange.com/users/29693", "pm_score": -1, "selected": false, "text": "<p>Some studies have shown that protein supplements can provide some modest relief from Delayed Onset Muscle Soreness (DOMS) while other studies show no such effect.</p>\n\n<p>It may be something worth your investigation to see how well you respond to it.</p>\n" }, { "answer_id": 39041, "author": "Yumarx Polanco", "author_id": 19017, "author_profile": "https://fitness.stackexchange.com/users/19017", "pm_score": -1, "selected": false, "text": "<p>You should eat more protein to recover faster and reduce the soreness timeframe, but you will never get over the painful soreness until you workout more often.</p>\n" }, { "answer_id": 39046, "author": "P154", "author_id": 29412, "author_profile": "https://fitness.stackexchange.com/users/29412", "pm_score": 3, "selected": true, "text": "<p>You are having DOMS (Delayed Onset Muscle Soreness). The only real way to mitigate it is to train more often.</p>\n\n<p>Taking whey (and other protein supplements) is useful when you can't eat enough to have as much protein you want¹, in regard to your goal. If your goal is to grow bigger or to have more strength, you should train more and think of a diet to try to eat roughly 2g of protein per kilogram and supplement you if you can't.</p>\n\n<p>Define your goal, then establish a workout routine (frequency and intensity) and a nutrition program, and use whey (and other supplements) if needed to follow your diet.</p>\n\n<p><strong><em>¹</strong> There is other usecases to protein supplements (casein before sleep to prevent catabolism...) but not relevant here.</em></p>\n\n<hr>\n\n<p>On a side note, training once in five weeks is not enough to see a real progress. Try to establish a weekly routine that enables you to train each muscle at least once per week. If you don't have enough time, you can do one \"full body\" workout per week.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39037", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29820/" ]

[ { "answer_id": 39049, "author": "sks147", "author_id": 29836, "author_profile": "https://fitness.stackexchange.com/users/29836", "pm_score": 2, "selected": false, "text": "<p>Do <a href=\"https://www.youtube.com/watch?v=k7nyMMVGBVg\" rel=\"nofollow noreferrer\">Single arm lat pulldowns</a> or <a href=\"https://www.youtube.com/watch?v=EjIETxOawcg\" rel=\"nofollow noreferrer\">Close grip v grip lat pulldowns</a>. But do it by sitting at the ground so that you get a complete range of motion. Go for the heavier weights with some support. If you are already doing one-arm pushups I think I don't need to explain in detail, you'll feel the exercise. \nAlso try <a href=\"https://redefiningstrength.com/the-pull-up-vs-the-inverted-row/\" rel=\"nofollow noreferrer\">Inverted rows</a>.</p>\n" }, { "answer_id": 40907, "author": "pmiranda", "author_id": 25516, "author_profile": "https://fitness.stackexchange.com/users/25516", "pm_score": 1, "selected": false, "text": "<p>First of, exercise every kind of muscle fiber you need for pull ups: resistance and strength.\n- for resistance: you need yo traing your \"red\" fiber type (Slow twitch, slowly, for longer period of time)\nHere you need to work with \"high reps\", that means a movement that let you do at least 15 reps with out resting. It could be a assited pull up, or a pull up with your feets standing in the ground, some rows focused on lats and other in biceps and forearms, etc.</p>\n\n<ul>\n<li><p>for strength: \"white\" fiber (Fast twitch, with greater force, used for short bursts of effort). Here you need to do keep in mind to not pass 10 reps. Do this movements fast as you can, explosively (concentric part of the movement), but also controlled and slow (specially in the eccentric part)</p></li>\n<li><p>combine this with isometric excersise: search for armwrestlers training, some of them they do 1 arm isometric pullups, haning up from one arm and maintaining the body without changes.</p></li>\n</ul>\n\n<p>Always do your stretching session AFTER each workout, you don't want to end with tendinitis in the time.</p>\n" }, { "answer_id": 40911, "author": "psdgafdsghetrhy5555", "author_id": 31907, "author_profile": "https://fitness.stackexchange.com/users/31907", "pm_score": 2, "selected": false, "text": "<p>While i can't do a one arm pull up, i can't imagine it would be that much different to teaching someone who can't do any pull ups how to do one.</p>\n\n<p>1.Do some negatives. So do a two hand pull up on the way up. then hold yourself up at the top with one hand, and on the way down use one hand. Try and resist on the way down. Try to aim for the eccentric phase lasting about 3-5 seconds.</p>\n\n<p>2.Use a resistence band to aid your one hand pull-ups. This will make the movement 'easier' so that you could practice more reps. (<a href=\"https://www.rubberbanditz.com/info-center/pull-up-bands/\" rel=\"nofollow noreferrer\">https://www.rubberbanditz.com/info-center/pull-up-bands/</a>) link to show how to use.</p>\n\n<p>3.I would suggest not going to failure so much. You've stated that you can only manage three. I would suggest doing no more than two in your regular training. The reason being is that you will be fatiguing yourself. You've mentioned that sometimes you can't even do one. This is most likely the reason (provided your diet and training are consistent). you could start by testing your max only at the end of the month. Although really the less you max out the better.</p>\n\n<ol start=\"4\">\n<li>you could look for a pull up routine online. There may even be a one arm pull up progression routine out there. Stick with it for a couple of months and see how it goes.</li>\n</ol>\n\n<p>Good luck</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39039", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29333/" ]

[ { "answer_id": 39049, "author": "sks147", "author_id": 29836, "author_profile": "https://fitness.stackexchange.com/users/29836", "pm_score": 2, "selected": false, "text": "<p>Do <a href=\"https://www.youtube.com/watch?v=k7nyMMVGBVg\" rel=\"nofollow noreferrer\">Single arm lat pulldowns</a> or <a href=\"https://www.youtube.com/watch?v=EjIETxOawcg\" rel=\"nofollow noreferrer\">Close grip v grip lat pulldowns</a>. But do it by sitting at the ground so that you get a complete range of motion. Go for the heavier weights with some support. If you are already doing one-arm pushups I think I don't need to explain in detail, you'll feel the exercise. \nAlso try <a href=\"https://redefiningstrength.com/the-pull-up-vs-the-inverted-row/\" rel=\"nofollow noreferrer\">Inverted rows</a>.</p>\n" }, { "answer_id": 40907, "author": "pmiranda", "author_id": 25516, "author_profile": "https://fitness.stackexchange.com/users/25516", "pm_score": 1, "selected": false, "text": "<p>First of, exercise every kind of muscle fiber you need for pull ups: resistance and strength.\n- for resistance: you need yo traing your \"red\" fiber type (Slow twitch, slowly, for longer period of time)\nHere you need to work with \"high reps\", that means a movement that let you do at least 15 reps with out resting. It could be a assited pull up, or a pull up with your feets standing in the ground, some rows focused on lats and other in biceps and forearms, etc.</p>\n\n<ul>\n<li><p>for strength: \"white\" fiber (Fast twitch, with greater force, used for short bursts of effort). Here you need to do keep in mind to not pass 10 reps. Do this movements fast as you can, explosively (concentric part of the movement), but also controlled and slow (specially in the eccentric part)</p></li>\n<li><p>combine this with isometric excersise: search for armwrestlers training, some of them they do 1 arm isometric pullups, haning up from one arm and maintaining the body without changes.</p></li>\n</ul>\n\n<p>Always do your stretching session AFTER each workout, you don't want to end with tendinitis in the time.</p>\n" }, { "answer_id": 40911, "author": "psdgafdsghetrhy5555", "author_id": 31907, "author_profile": "https://fitness.stackexchange.com/users/31907", "pm_score": 2, "selected": false, "text": "<p>While i can't do a one arm pull up, i can't imagine it would be that much different to teaching someone who can't do any pull ups how to do one.</p>\n\n<p>1.Do some negatives. So do a two hand pull up on the way up. then hold yourself up at the top with one hand, and on the way down use one hand. Try and resist on the way down. Try to aim for the eccentric phase lasting about 3-5 seconds.</p>\n\n<p>2.Use a resistence band to aid your one hand pull-ups. This will make the movement 'easier' so that you could practice more reps. (<a href=\"https://www.rubberbanditz.com/info-center/pull-up-bands/\" rel=\"nofollow noreferrer\">https://www.rubberbanditz.com/info-center/pull-up-bands/</a>) link to show how to use.</p>\n\n<p>3.I would suggest not going to failure so much. You've stated that you can only manage three. I would suggest doing no more than two in your regular training. The reason being is that you will be fatiguing yourself. You've mentioned that sometimes you can't even do one. This is most likely the reason (provided your diet and training are consistent). you could start by testing your max only at the end of the month. Although really the less you max out the better.</p>\n\n<ol start=\"4\">\n<li>you could look for a pull up routine online. There may even be a one arm pull up progression routine out there. Stick with it for a couple of months and see how it goes.</li>\n</ol>\n\n<p>Good luck</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39055", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25585/" ]

[ { "answer_id": 39049, "author": "sks147", "author_id": 29836, "author_profile": "https://fitness.stackexchange.com/users/29836", "pm_score": 2, "selected": false, "text": "<p>Do <a href=\"https://www.youtube.com/watch?v=k7nyMMVGBVg\" rel=\"nofollow noreferrer\">Single arm lat pulldowns</a> or <a href=\"https://www.youtube.com/watch?v=EjIETxOawcg\" rel=\"nofollow noreferrer\">Close grip v grip lat pulldowns</a>. But do it by sitting at the ground so that you get a complete range of motion. Go for the heavier weights with some support. If you are already doing one-arm pushups I think I don't need to explain in detail, you'll feel the exercise. \nAlso try <a href=\"https://redefiningstrength.com/the-pull-up-vs-the-inverted-row/\" rel=\"nofollow noreferrer\">Inverted rows</a>.</p>\n" }, { "answer_id": 40907, "author": "pmiranda", "author_id": 25516, "author_profile": "https://fitness.stackexchange.com/users/25516", "pm_score": 1, "selected": false, "text": "<p>First of, exercise every kind of muscle fiber you need for pull ups: resistance and strength.\n- for resistance: you need yo traing your \"red\" fiber type (Slow twitch, slowly, for longer period of time)\nHere you need to work with \"high reps\", that means a movement that let you do at least 15 reps with out resting. It could be a assited pull up, or a pull up with your feets standing in the ground, some rows focused on lats and other in biceps and forearms, etc.</p>\n\n<ul>\n<li><p>for strength: \"white\" fiber (Fast twitch, with greater force, used for short bursts of effort). Here you need to do keep in mind to not pass 10 reps. Do this movements fast as you can, explosively (concentric part of the movement), but also controlled and slow (specially in the eccentric part)</p></li>\n<li><p>combine this with isometric excersise: search for armwrestlers training, some of them they do 1 arm isometric pullups, haning up from one arm and maintaining the body without changes.</p></li>\n</ul>\n\n<p>Always do your stretching session AFTER each workout, you don't want to end with tendinitis in the time.</p>\n" }, { "answer_id": 40911, "author": "psdgafdsghetrhy5555", "author_id": 31907, "author_profile": "https://fitness.stackexchange.com/users/31907", "pm_score": 2, "selected": false, "text": "<p>While i can't do a one arm pull up, i can't imagine it would be that much different to teaching someone who can't do any pull ups how to do one.</p>\n\n<p>1.Do some negatives. So do a two hand pull up on the way up. then hold yourself up at the top with one hand, and on the way down use one hand. Try and resist on the way down. Try to aim for the eccentric phase lasting about 3-5 seconds.</p>\n\n<p>2.Use a resistence band to aid your one hand pull-ups. This will make the movement 'easier' so that you could practice more reps. (<a href=\"https://www.rubberbanditz.com/info-center/pull-up-bands/\" rel=\"nofollow noreferrer\">https://www.rubberbanditz.com/info-center/pull-up-bands/</a>) link to show how to use.</p>\n\n<p>3.I would suggest not going to failure so much. You've stated that you can only manage three. I would suggest doing no more than two in your regular training. The reason being is that you will be fatiguing yourself. You've mentioned that sometimes you can't even do one. This is most likely the reason (provided your diet and training are consistent). you could start by testing your max only at the end of the month. Although really the less you max out the better.</p>\n\n<ol start=\"4\">\n<li>you could look for a pull up routine online. There may even be a one arm pull up progression routine out there. Stick with it for a couple of months and see how it goes.</li>\n</ol>\n\n<p>Good luck</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39057", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29842/" ]

[ { "answer_id": 39088, "author": "Aaisha Anum", "author_id": 29445, "author_profile": "https://fitness.stackexchange.com/users/29445", "pm_score": 0, "selected": false, "text": "<p>You can jog about 100 yards and back in the low, wet sand to warm up with less resistance and do some but kicks and high knees during the run, also take some time to stretch your calves, hamstrings, quads and glutes. If you are not used to running in the sand it can easy to pull a muscles.And swimming is obiviously one of the exercise.And you can also do spiderman crawls and push ups and also shoulder ups <a href=\"https://i.stack.imgur.com/YDLXe.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/YDLXe.jpg\" alt=\"enter image description here\"></a> </p>\n\n<p>and you can also do some frog jumps this is not easy to don in sand but this is very helpful because these beach workout challenge your entire body.Working out on beach test your stability,fitness level and mental toughness due to unstable surface.I hope this enough. </p>\n" }, { "answer_id": 39107, "author": "johnnychi", "author_id": 29874, "author_profile": "https://fitness.stackexchange.com/users/29874", "pm_score": 1, "selected": false, "text": "<p>Sorry if this sounds weird, but why not actually go swimming?</p>\n\n<p>Assuming you know how to swim and it is safe there (life guards, weather conditions, cordoned off, etc) then swimming is an amazing workout. It's even more of a workout with some waves and it could cover multiple muscle groups plus improve endurance and breathing. Low impact on the body as well.</p>\n\n<p>The most simple exercise would be breast stroke as you can be relatively stable and have good visibility of what's in front of you. You can make it harder by doing it under water as long as possible to increase resistance and improve endurance and breathing.</p>\n\n<p>If you don't want to go out deep into the sea how about treading water. This will also give you a work out as you work on staying afloat while coordinating legs and arms. To make it more difficult, keep your arms up like you're trying to keep something dry/put hands on your head so you only use the legs. Add on treading while moving to one side of the beach to the other.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39086", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29854/" ]

[ { "answer_id": 39089, "author": "Aaisha Anum", "author_id": 29445, "author_profile": "https://fitness.stackexchange.com/users/29445", "pm_score": 1, "selected": false, "text": "<p>WALL ANGLES is the exercise which strengthens your back and your abs.It also a good test to judge your current range of motion and see how far you have come a few weeks or month down the road<a href=\"https://i.stack.imgur.com/VOVE2.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/VOVE2.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>CLOSE GRIP ROW is the exercise that targets your upper and mid back.This action pulling your shoulders blades together for a good posture.<a href=\"https://i.stack.imgur.com/ZGjXc.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/ZGjXc.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>SUPERMAN is the simple body weight exercise which strengthens the entire back and stretches the front of body as well<a href=\"https://i.stack.imgur.com/o6M8y.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/o6M8y.jpg\" alt=\"enter image description here\"></a>\nThese exercise help you a lot to straightening the back.</p>\n" }, { "answer_id": 39092, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p>There are different types of back exercises you can do to help work on a straight back and good posture, I'll name a few. Before I do though <strong>I want to point out that working on flexibility in your back, core, hips and shoulders will be AS IMPORTANT as working on strenght.</strong></p>\n\n<p><strong>Deadlift / Bend over row</strong>: If you do these exercises with proper form you'll create a very strong back which will help keep your back straight.</p>\n\n<p><strong>Front squat</strong>: This is one most people wouldn't expect to see here but I'll explain why. When you properly do a front squat, you'll force thoracic extension. If you can't do this it's probably because you're hip flexors are too tight. You'll need to work on that to get a straight back.</p>\n\n<p><strong>Pull-ups</strong>: You can do many different versions of the pull up to work on your overall back. Make sure you focus on the fact that your shoulders are retracted and that you do proper form pull-ups. Don't force reps while swining and kicking up your legs, this won't help you get a good back.</p>\n\n<p><strong>Superman</strong>: This is a simple bodyweight exercise you can do on the floor without any equipment which focusses on strength and flexibility.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39087", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/15999/" ]

[ { "answer_id": 39170, "author": "russman6", "author_id": 29909, "author_profile": "https://fitness.stackexchange.com/users/29909", "pm_score": 2, "selected": false, "text": "<p>this is a warm up, but it is not a warm up for the specific muscle groups you are trying to train. always do a good stretch of the muscles you will be training to avoid injury. especially if you are going to do a hard heavy session.</p>\n" }, { "answer_id": 39180, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 1, "selected": false, "text": "<p>What running will do is increase your heart rate and blood flow which is good but it won't prepare the specific muscles your about to work on.</p>\n\n<p>What I would advice is to do some dynamic stretching before working out any muscle group. You can also start the first exercise with 2 or 3 warmup sets. Let's say you're going to benchpress, first do 2 sets with about 50%-60% of the weight you'll be working with.</p>\n\n<p>You can obviously combine all this with running for 15 minutes if you want to incorporate this in your warmup.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39095", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/15999/" ]

[ { "answer_id": 39170, "author": "russman6", "author_id": 29909, "author_profile": "https://fitness.stackexchange.com/users/29909", "pm_score": 2, "selected": false, "text": "<p>this is a warm up, but it is not a warm up for the specific muscle groups you are trying to train. always do a good stretch of the muscles you will be training to avoid injury. especially if you are going to do a hard heavy session.</p>\n" }, { "answer_id": 39180, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 1, "selected": false, "text": "<p>What running will do is increase your heart rate and blood flow which is good but it won't prepare the specific muscles your about to work on.</p>\n\n<p>What I would advice is to do some dynamic stretching before working out any muscle group. You can also start the first exercise with 2 or 3 warmup sets. Let's say you're going to benchpress, first do 2 sets with about 50%-60% of the weight you'll be working with.</p>\n\n<p>You can obviously combine all this with running for 15 minutes if you want to incorporate this in your warmup.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39110", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28281/" ]

[ { "answer_id": 39140, "author": "russman6", "author_id": 29909, "author_profile": "https://fitness.stackexchange.com/users/29909", "pm_score": -1, "selected": false, "text": "<p>weights is all about time under load. the more time your spend under load the better.i used to train with a body builder who did drop sets. you end up with a lot harder workout. i tend to find just setting yourself goals of hitting the norm 10/10/10 limits your ability to push yourself. doing drop sets lets you really workout until failure. even better is drop sets with a spotter.</p>\n" }, { "answer_id": 39158, "author": "russman6", "author_id": 29909, "author_profile": "https://fitness.stackexchange.com/users/29909", "pm_score": -1, "selected": false, "text": "<p>im going on personal experience on how i was shown to train. i saw results. this also could have been to to the fact i had a spotter who pushed me to the very last rep. we didnt do drop sets throughout the entire workout but they are a great change to your routine. and muscles react better to change. </p>\n" }, { "answer_id": 39161, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 4, "selected": true, "text": "<p>Apparently when volume is equated dropsets sill produce double the hypertrophy.</p>\n\n<p>Normal sets increased muscle growth by 5% and strength by <strong>25%</strong> over 6 weeks</p>\n\n<p>Dropsets increase muscle growth by <strong>10%</strong> and strength by 16% over 6 weeks</p>\n\n<p><strong><a href=\"https://www.researchgate.net/publication/316737343_Effects_of_drop_set_resistance_training_on_acute_stress_indicators_and_long-term_muscle_hypertrophy_and_strength\" rel=\"noreferrer\">Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength</a></strong></p>\n\n<blockquote>\n <p>Background: We investigated the effects of 2 different resistance training (RT) protocols on muscle hypertrophy and strength. The first group (n = 8) performed a single drop set (DS) and the second group (n = 8) performed 3 sets of conventional RT (normal set, NS). Methods: Eight young men in each group completed 6 weeks of RT. Muscle hypertrophy was assessed via magnetic resonance imaging (MRI) and strength via 12 RM tests before and after the 6 weeks. Acute stress markers such as muscle thickness (MT), blood lactate (BL), maximal voluntary contraction (MVC), heart rate (HR) and rating of perceived exertion (RPE) before and after one bout of RT. Results: Both groups showed significant increases in triceps muscle cross-sectional area (CSA) (10.0 ± 3.7%, effect size (ES) = 0.47 for DS and 5.1 ± 2.1%, ES = 0.25 for NS). Strength increased in both groups (16.1 ± 12.1%, ES = 0.88 for DS and 25.2 ± 17.5%, ES = 1.34 for NS). Acute pre/post measurements for one bout of RT showed significant changes in MT (18.3 ± 5.8%, p &lt; 0.001) and MVC (-13.3 ± 7.1, p &lt; 0.05) in the DS group only and a significant difference (p &lt; 0.01) in RPE was observed between groups (7.7 ± 1.5 for DS and 5.3 ± 1.4 for NS). Conclusions: Superior muscle gains might be achieved with a single set of DS compared to 3 sets of conventional RT, probably due to higher stress experienced in the DS protocol</p>\n</blockquote>\n\n<p>Another study shows that dropsets can increase strength, hypertrophy and endurance while cutting training time in half. </p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/28532248\" rel=\"noreferrer\"><strong>Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study.</strong></a></p>\n\n<blockquote>\n <p>To investigate the effects of a single high-load (80% of one repetition maximum [1RM]) set with additional drop sets descending to a low-load (30% 1RM) without recovery intervals on muscle strength, endurance, and size in untrained young men. Nine untrained young men performed dumbbell curls to concentric failure 2-3 days per week for 8 weeks. Each arm was randomly assigned to one of the following three conditions: 3 sets of high-load (HL, 80% 1RM) resistance exercise, 3 sets of low-load [LL, 30% 1RM] resistance exercise, and a single high-load (SDS) set with additional drop sets descending to a low-load. The mean training time per session, including recovery intervals, was lowest in the SDS condition. Elbow flexor muscle cross-sectional area (CSA) increased similarly in all three conditions. Maximum isometric and 1RM strength of the elbow flexors increased from pre to post only in the HL and SDS conditions. Muscular endurance measured by maximum repetitions at 30% 1RM increased only in the LL and SDS conditions. A SDS resistance training program can simultaneously increase muscle CSA, strength, and endurance in untrained young men, even with lower training time compared to typical resistance exercise protocols using only high- or low-loads.</p>\n</blockquote>\n" } ]

[ "https://fitness.stackexchange.com/questions/39115", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/21868/" ]

[ { "answer_id": 39123, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 3, "selected": true, "text": "<p>I think maybe you're mis-interpreting the tutorials or the tutorials are wrong. </p>\n\n<p>The weight of the bar should fall on the base of the palm which places it right above the arm. This is true for both bench and overhead press. That is the goal you are trying to accomplish regardless of what cue you use to make it happen.</p>\n\n<p><a href=\"https://i.stack.imgur.com/rt2MW.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/rt2MW.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>On the left of the image, you see that the bar is not resting over the forearms. The wrist is flexed far too back.</p>\n\n<p>On the right of the image, you see the that the bar is directly over the forearms. The back of the wrist is still going to be flexed back slightly though. The front of the wrist, however, is pretty straight compared to the forearms. </p>\n\n<p>I think the confusion comes in when someone is told to keep their wrist straight, they focus on the back of the wrist. They focus on this, but it rolls the bar too far forward. Though, with sufficiently heavy weight, this actually becomes very difficult. In trying to straighten the back of the wrist, you fail a little but end up in the correct position.</p>\n" }, { "answer_id": 39124, "author": "Roger", "author_id": 29693, "author_profile": "https://fitness.stackexchange.com/users/29693", "pm_score": 0, "selected": false, "text": "<p>There's a couple of factors:</p>\n\n<ol>\n<li><p>Bent-back wrists is generally <a href=\"https://www.catalystathletics.com/article/2042/Maximize-The-Stability-Security-of-Your-Snatch-Overhead-Pos/\" rel=\"nofollow noreferrer\">considered</a> <a href=\"https://www.crossfitinvictus.com/blog/how-using-wrist-wraps-might-ruin-your-snatch/\" rel=\"nofollow noreferrer\">correct</a> for the snatch, jerk, and overhead squat, and it is not uncommon to use the overhead press as an accessory for these Olympic movements.</p></li>\n<li><p>Most people are benching a heck of a lot more weight than they are pressing overhead.</p></li>\n</ol>\n" } ]

[ "https://fitness.stackexchange.com/questions/39119", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29170/" ]

[ { "answer_id": 39131, "author": "johnnychi", "author_id": 29874, "author_profile": "https://fitness.stackexchange.com/users/29874", "pm_score": 2, "selected": false, "text": "<p>I'm being a bit (very?) anal here, but it's a 10k not a marathon nor is it a quarter marathon.</p>\n\n<p>In any case, a week is a very short time to get ready!</p>\n\n<p>You need to start running outside on the real road or trails. This is because treadmills don't work on all the same muscles as the real road. The machine maintains in a way pushes you at all times so you can push off the belt and there is a \"give\" vs on the road where the ground does not \"give\" on every step. As well the machine maintains a constant mechanical pace vs road running where you need to mentally maintain it.</p>\n\n<p>You may notice this the first time you run and feel gassed and a bit achy in certain parts of your legs. So, start off easy because you may not be able to hit the same pace as on the treadmill, at least initially.</p>\n\n<p>Overdoing it so soon could make you hurt too much on the actual run day.</p>\n\n<p>Another piece is the fact that you have never run a continuous 10k. This means pacing is going to be very different. You cannot run 10k at the same pace as a 5k as you will wear down very quickly. Example if you do 5k in 30 minutes, you won't likely do 10k in 1 hour. Pace yourself to take longer, perhaps 1:15 to 1:30. Further in as you go through the run you can mentally reevaluate your condition and adjust your speed. It's better in this reduced training time to save a little gas for later.</p>\n\n<p>One more thing is psychology/discipline. These runs have a lot of people usually, so keeping your pace and focus is very important. Don't get psyched into trying to catch up to someone running faster than you as they could have a different game plan and conditioning. Plan and keep a straight course to minimize waste of energy trying to dodge people and any obstacles</p>\n" }, { "answer_id": 39235, "author": "KathyWeb", "author_id": 29984, "author_profile": "https://fitness.stackexchange.com/users/29984", "pm_score": 0, "selected": false, "text": "<p>Depends on the training on the treadmill. Do you do intervalls? How do you feel after 30min? Is 5k your physical maximum? What is your FTP?\nAlso depends on the course of the race. Is it flat? Best Option for a fist try would be something like a stadium racetrack due to the similarities with a treadmill run. Defenetly don´t go for a challenging course like cross country. You could risk injury due to uneven ground which you are not used to </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39127", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29899/" ]

[ { "answer_id": 39148, "author": "Ahmad Raza", "author_id": 29913, "author_profile": "https://fitness.stackexchange.com/users/29913", "pm_score": 0, "selected": false, "text": "<p>For commercial gyms ceiling height should not be less than 14 Ft and for home gyms ceilings need to be high enough for gym equipment and whatever you might be doing on it (i.e. running or jumping). A minimum of 8’ is highly recommended.</p>\n" }, { "answer_id": 39149, "author": "ford prefect", "author_id": 7113, "author_profile": "https://fitness.stackexchange.com/users/7113", "pm_score": 1, "selected": false, "text": "<p>As much as you can I would recommend trying to basically do your workout in the space and then decide. You can't know until you try. As you say it could be a problem mounting an exercise bike or a treadmill because you basically have to assume a foot of headroom as well as if you do any bobbing when you run. One thing to also keep in mind is ventilation and what the room is going to smell like and feel like. </p>\n\n<p>Generally though just make sure you can do any motion you would want to do. Jumps, overhead lifts and pull ups are really the height specific exercises so go into the space and try them. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39130", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/11931/" ]

[ { "answer_id": 39150, "author": "ford prefect", "author_id": 7113, "author_profile": "https://fitness.stackexchange.com/users/7113", "pm_score": 0, "selected": false, "text": "<p>The key is to basically judge off of how your body feels. When you finish each set how do you feel? The general rule is that you should be able to finish your first set with mild discomfort, any middle sets should start getting increasingly more uncomfortable and your last set should be a maximum and intense effort just to complete it with good form. </p>\n\n<p>My personal rule is that I should feel at least some discomfort in the area I am working out after the workout. The muscle should feel tight and maybe some mild soreness immediately after. If you stretch and cool down properly afterward it is more or less normal to have minimal soreness the next day. You want to be sure you stress your body enough so that it feels the need to build up and adapt and grow muscle. Personally I try to push as hard as I can and then do everything I can to make sure that I do all I can through nutrition and rest to make sure my muscles rebuild. </p>\n" }, { "answer_id": 39154, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": false, "text": "<p>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. </p>\n\n<p>The second thing you’ll want to do is to ensure that each strength training set that you do brings you to or close to failure while also ensuring that you keep good form in each and every rep. This is true whether you are doing 3 sets of 12, 5 sets of 5, or anything else. Every set, failure. Every rep, form.</p>\n\n<p>If you are doing those two things, then it won’t matter if you feel sore or not. You’ll be challenging your muscles and forcing your body to adapt.</p>\n" }, { "answer_id": 39159, "author": "Roger", "author_id": 29693, "author_profile": "https://fitness.stackexchange.com/users/29693", "pm_score": 2, "selected": false, "text": "<blockquote>\n<p>I'm lifting weight in order to improve my physical appearance.</p>\n<p>But I'm unsure whether I'm doing enough or not enough.</p>\n</blockquote>\n<p>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:</p>\n<p><strong>Step 1 - Establish baseline</strong>. You want to get a measurement of your starting point. For this particular situation, you'll probably want to take some photographs of your physical appearance.</p>\n<p><strong>Step 2 - Do something</strong> for a while. With the baseline established, you'll then do... something. The important thing is to <strong>do the same thing</strong>, and to <strong>do it long enough</strong> -- both of which are often more difficult than they sound for many people in your situation. As a pure stab in the dark I'd suggest sticking with one programme for at least one month; recommendations of two or three months are not uncommon.</p>\n<p><strong>Step 3 - Take new measurements</strong>. You want to see if what you're doing is getting you what you want. So take more photographs.</p>\n<p>Then you'll need to compare the original baseline with where you are now. This is usually difficult for people evaluating their own physical appearance. Asking others to provide a less-biased evaluation may be helpful.</p>\n<p><strong>Step 4 - Make changes</strong> to what you're doing in Step 2, if you want to make any, and <strong>repeat</strong> the process.</p>\n<p>That's about all there is to it -- but the devil is in the details.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39132", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/1616/" ]

[ { "answer_id": 39150, "author": "ford prefect", "author_id": 7113, "author_profile": "https://fitness.stackexchange.com/users/7113", "pm_score": 0, "selected": false, "text": "<p>The key is to basically judge off of how your body feels. When you finish each set how do you feel? The general rule is that you should be able to finish your first set with mild discomfort, any middle sets should start getting increasingly more uncomfortable and your last set should be a maximum and intense effort just to complete it with good form. </p>\n\n<p>My personal rule is that I should feel at least some discomfort in the area I am working out after the workout. The muscle should feel tight and maybe some mild soreness immediately after. If you stretch and cool down properly afterward it is more or less normal to have minimal soreness the next day. You want to be sure you stress your body enough so that it feels the need to build up and adapt and grow muscle. Personally I try to push as hard as I can and then do everything I can to make sure that I do all I can through nutrition and rest to make sure my muscles rebuild. </p>\n" }, { "answer_id": 39154, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": false, "text": "<p>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. </p>\n\n<p>The second thing you’ll want to do is to ensure that each strength training set that you do brings you to or close to failure while also ensuring that you keep good form in each and every rep. This is true whether you are doing 3 sets of 12, 5 sets of 5, or anything else. Every set, failure. Every rep, form.</p>\n\n<p>If you are doing those two things, then it won’t matter if you feel sore or not. You’ll be challenging your muscles and forcing your body to adapt.</p>\n" }, { "answer_id": 39159, "author": "Roger", "author_id": 29693, "author_profile": "https://fitness.stackexchange.com/users/29693", "pm_score": 2, "selected": false, "text": "<blockquote>\n<p>I'm lifting weight in order to improve my physical appearance.</p>\n<p>But I'm unsure whether I'm doing enough or not enough.</p>\n</blockquote>\n<p>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:</p>\n<p><strong>Step 1 - Establish baseline</strong>. You want to get a measurement of your starting point. For this particular situation, you'll probably want to take some photographs of your physical appearance.</p>\n<p><strong>Step 2 - Do something</strong> for a while. With the baseline established, you'll then do... something. The important thing is to <strong>do the same thing</strong>, and to <strong>do it long enough</strong> -- both of which are often more difficult than they sound for many people in your situation. As a pure stab in the dark I'd suggest sticking with one programme for at least one month; recommendations of two or three months are not uncommon.</p>\n<p><strong>Step 3 - Take new measurements</strong>. You want to see if what you're doing is getting you what you want. So take more photographs.</p>\n<p>Then you'll need to compare the original baseline with where you are now. This is usually difficult for people evaluating their own physical appearance. Asking others to provide a less-biased evaluation may be helpful.</p>\n<p><strong>Step 4 - Make changes</strong> to what you're doing in Step 2, if you want to make any, and <strong>repeat</strong> the process.</p>\n<p>That's about all there is to it -- but the devil is in the details.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39136", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/1616/" ]

[ { "answer_id": 39150, "author": "ford prefect", "author_id": 7113, "author_profile": "https://fitness.stackexchange.com/users/7113", "pm_score": 0, "selected": false, "text": "<p>The key is to basically judge off of how your body feels. When you finish each set how do you feel? The general rule is that you should be able to finish your first set with mild discomfort, any middle sets should start getting increasingly more uncomfortable and your last set should be a maximum and intense effort just to complete it with good form. </p>\n\n<p>My personal rule is that I should feel at least some discomfort in the area I am working out after the workout. The muscle should feel tight and maybe some mild soreness immediately after. If you stretch and cool down properly afterward it is more or less normal to have minimal soreness the next day. You want to be sure you stress your body enough so that it feels the need to build up and adapt and grow muscle. Personally I try to push as hard as I can and then do everything I can to make sure that I do all I can through nutrition and rest to make sure my muscles rebuild. </p>\n" }, { "answer_id": 39154, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": false, "text": "<p>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. </p>\n\n<p>The second thing you’ll want to do is to ensure that each strength training set that you do brings you to or close to failure while also ensuring that you keep good form in each and every rep. This is true whether you are doing 3 sets of 12, 5 sets of 5, or anything else. Every set, failure. Every rep, form.</p>\n\n<p>If you are doing those two things, then it won’t matter if you feel sore or not. You’ll be challenging your muscles and forcing your body to adapt.</p>\n" }, { "answer_id": 39159, "author": "Roger", "author_id": 29693, "author_profile": "https://fitness.stackexchange.com/users/29693", "pm_score": 2, "selected": false, "text": "<blockquote>\n<p>I'm lifting weight in order to improve my physical appearance.</p>\n<p>But I'm unsure whether I'm doing enough or not enough.</p>\n</blockquote>\n<p>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:</p>\n<p><strong>Step 1 - Establish baseline</strong>. You want to get a measurement of your starting point. For this particular situation, you'll probably want to take some photographs of your physical appearance.</p>\n<p><strong>Step 2 - Do something</strong> for a while. With the baseline established, you'll then do... something. The important thing is to <strong>do the same thing</strong>, and to <strong>do it long enough</strong> -- both of which are often more difficult than they sound for many people in your situation. As a pure stab in the dark I'd suggest sticking with one programme for at least one month; recommendations of two or three months are not uncommon.</p>\n<p><strong>Step 3 - Take new measurements</strong>. You want to see if what you're doing is getting you what you want. So take more photographs.</p>\n<p>Then you'll need to compare the original baseline with where you are now. This is usually difficult for people evaluating their own physical appearance. Asking others to provide a less-biased evaluation may be helpful.</p>\n<p><strong>Step 4 - Make changes</strong> to what you're doing in Step 2, if you want to make any, and <strong>repeat</strong> the process.</p>\n<p>That's about all there is to it -- but the devil is in the details.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39145", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29913/" ]

[ { "answer_id": 39185, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 2, "selected": false, "text": "<p>No, massaging a muscle has no effect the pain felt from damaged tissue or what is known as soreness. But it can momentarily increase pain tolerance, same with stretching. Many people think foam rolling or stretching does indeed decrease soreness but it only makes the muscle a little numb for a brief moment, thus giving that illusion of being beneficial. </p>\n" }, { "answer_id": 39186, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 3, "selected": false, "text": "<p>You hit on an important distinction between pain and recovery.</p>\n\n<p>Massage may very well make you feel less pain, but that does not mean it will improve your recovery.</p>\n\n<p>Many immediately jump to \"At least it gets rid of the pain. I'm going to do it.\"</p>\n\n<p>There's a chance that backfires. Many associate pain with recovery. Less muscle soreness? \"I'm more recovered.\" In fact, many (erroneously) equate how sore they are from a workout with how effective the workout was.</p>\n\n<p>If you get or give yourself a massage, which makes you feel better, then you may assume you're more recovered than you are, where you inadvertently do too much after the massage. Like push too hard in your next session, or you don't take enough time off before the next session.</p>\n\n<p>I like this one paper which hits on this: </p>\n\n<ul>\n<li>Using Recovery Modalities between Training Sessions in Elite Athletes: Does it Help?</li>\n</ul>\n\n<p>Personally, with my personal training clients, I don't mind if they get a massage, but whenever a client says something like \"Last workout was tough. I needed a good massage after it,\" I'm likely to be a little more cautious the following session.</p>\n" }, { "answer_id": 39190, "author": "mbrig", "author_id": 29942, "author_profile": "https://fitness.stackexchange.com/users/29942", "pm_score": 2, "selected": false, "text": "<p>Massaging and foam rolling are not identical, but are close enough that foam rolling is often labelled a form of \"self-massage\".</p>\n\n<p>Foam rolling has <a href=\"http://modul.repo.mercubuana-yogya.ac.id/modul/files/pkk/OpenJournalCommunication/Foam_Rolling_as_a_Recovery_Tool_after_an_Intense.19.pdf\" rel=\"nofollow noreferrer\">clinically proven benefits</a> on DOMS-related pain and connective tissue related recovery. </p>\n\n<p>Massage appears to have <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250256/\" rel=\"nofollow noreferrer\">tested benefits</a> on DOMS pain, but not on improving muscle function recovery (these results seem to vary a bit between different results, but being conservative it would be best to assume no benefit to recovery).</p>\n\n<p>So to answer your question, <strong>yes, massage helps DOMS-related pain</strong>, but you should be cautious going back to work out, as your muscle is unlikely to have fully recovered.</p>\n" }, { "answer_id": 39203, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 1, "selected": false, "text": "<blockquote>\n <p>Foam rolling has <a href=\"http://modul.repo.mercubuana-yogya.ac.id/modul/files/pkk/OpenJournalCommunication/Foam_Rolling_as_a_Recovery_Tool_after_an_Intense.19.pdf\" rel=\"nofollow noreferrer\">clinically proven benefits</a> on DOMS-related pain and connective tissue related recovery.</p>\n</blockquote>\n\n<p>The study used a subjective pain scale, so placebo was obviously a major factor in perceived pain, using subjective pain scales completely defeats the credibility of the study. Also the linked study literally states </p>\n\n<blockquote>\n <p>FR\n did not help in treating EIMD at the muscular level</p>\n</blockquote>\n\n<p>So biologically speaking Foam rolling did nothing to increase muscle recovery, it only reduced pain due placebo effect.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39183", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23806/" ]

[ { "answer_id": 39246, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 0, "selected": false, "text": "<p>The fact of the matter is that the majority of calories burned is from keeping your body alive. It is called resting metabolic rate which means that, doing nothing, you as an individual will burn about 100 calories an hour.</p>\n\n<p>Walking at 1 mph for probably 99% of the planet would not be taxing enough to burn any extra calories as your heart rate probably wouldn’t do much. Heck, I’m not a great swimmer but I swim at almost precisely 2 MPH. So you’d have to walk half as fast as I swim. It would probably require more effort to restrain yourself from walking that slow than it would be to actually walk that slow.</p>\n\n<p>For those folks who would have a hard time keeping that pace, their calorie burn would be somewhat dependent on their heart rate and (probably) reduced metabolism. </p>\n" }, { "answer_id": 39253, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": true, "text": "<p>When you walk, you still burn the calories that you do while sitting (100 calories according to your calculator) to stay alive. In addition to this, you'll burn calories for moving your body.</p>\n\n<p>How many calories you'll burn is hard to tell, I can't find any good resources giving an estimate. I've seen studies suggesting you burn between 50 and 100 calories for walking 2,5mph, depending on your bodyweight (about 50cal for someone who's 100lbs in weight, up to 100+ cal for people above 200lbs).</p>\n" }, { "answer_id": 39254, "author": "Pete Matthews", "author_id": 22053, "author_profile": "https://fitness.stackexchange.com/users/22053", "pm_score": 0, "selected": false, "text": "<p>As a very rough guide i tend to work on circa 100 cal per mile. Obviously this is +/- some given the persons weight but its only a comparatively small amount. \nSpeed makes little difference to the burn, its simply a case of how many you can do in a given time. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39244", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29990/" ]

[ { "answer_id": 39295, "author": "ford prefect", "author_id": 7113, "author_profile": "https://fitness.stackexchange.com/users/7113", "pm_score": 2, "selected": false, "text": "<p>I think your best bet is to get googling. Research different types of plans and what the goals of each are and whether they match up with what you want. Personally I am a bodyweight workout aficionado both due to the decreased injury risk and the convenience. Regardless though the keys are to make a plan that is balanced includes all muscle groups and stick to that plan.</p>\n\n<p>Now for some recommendations (Disclaimer I've used some of this and I am compensated by none of these) </p>\n\n<p>Nike training club has a bodyweight only version plan through their app. It will give a week by week plan of exactly what you should do and includes a pretty good variety of workouts and goals.</p>\n\n<p>AthleanX is a fitness program run by a guy named Jeff Cavaliere who is also a physical therapist. He trains lots of professional athletes and is generally considered to know what he is doing. He offers a bodyweight only version of his plans on their website.</p>\n\n<p>Freeletics is a freemium app that works to build a community around training and focuses on their own version of \"functional\" fitness. I personally have found success with it.</p>\n\n<p>There are some staples of any bodyweight program. Pull ups/pushups/burpees/squats will all help you improve your overall fitness. Find something that includes all of the above and you should be good. </p>\n" }, { "answer_id": 39551, "author": "Gianluca Stefanello", "author_id": 30376, "author_profile": "https://fitness.stackexchange.com/users/30376", "pm_score": -1, "selected": false, "text": "<p>if you want to focus only on your strength, the solution is sure a routine with multi-joint exercise (like bench-press, deadlift, squat, military press, trctions and dips), with a simple 6x6 or 5x5. </p>\n" }, { "answer_id": 39569, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 1, "selected": true, "text": "<p>When you can do more than 20 reps of an exercise; that exercise is too light and you should find another one. I suggest you replace the squat with bulgarian split squat. You can use a park bench to rest one leg. Since you can do 25 squats I guess you can do ca. 10 of these.</p>\n\n<p>Chin-ups/pull-ups work the back and you should keep doing them.\nYou should also do australian pullups for your back. These are lighter than pull-ups. For your shoulders to stay healthy it is better to have more horizontal pulling (australian pull ups) than vertical pulling (chin ups/pull ups).<br>\nIt is very important to have a strong back. In fact your back should be stronger than your chest. When your chest is stronger than your back you get rounded shoulders and start to look like a gorilla. You don't want that. </p>\n\n<p>Push ups is a good exercise. You should keep doing these. </p>\n\n<p>Plank variations are good for strong abs and lower back. You should do these. </p>\n\n<p>Hanging leg raises are also good for the abs.</p>\n\n<p>A big problem with bodyweight exercises is training the hamstring and the glutes. The deadlift is the most important strength exercise there is. There is really no bodyweight alternative for this. Ideally you should get hold of a bar and your own weight in plates. Another alternative that might work is to do sprint training.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39294", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28135/" ]

[ { "answer_id": 39295, "author": "ford prefect", "author_id": 7113, "author_profile": "https://fitness.stackexchange.com/users/7113", "pm_score": 2, "selected": false, "text": "<p>I think your best bet is to get googling. Research different types of plans and what the goals of each are and whether they match up with what you want. Personally I am a bodyweight workout aficionado both due to the decreased injury risk and the convenience. Regardless though the keys are to make a plan that is balanced includes all muscle groups and stick to that plan.</p>\n\n<p>Now for some recommendations (Disclaimer I've used some of this and I am compensated by none of these) </p>\n\n<p>Nike training club has a bodyweight only version plan through their app. It will give a week by week plan of exactly what you should do and includes a pretty good variety of workouts and goals.</p>\n\n<p>AthleanX is a fitness program run by a guy named Jeff Cavaliere who is also a physical therapist. He trains lots of professional athletes and is generally considered to know what he is doing. He offers a bodyweight only version of his plans on their website.</p>\n\n<p>Freeletics is a freemium app that works to build a community around training and focuses on their own version of \"functional\" fitness. I personally have found success with it.</p>\n\n<p>There are some staples of any bodyweight program. Pull ups/pushups/burpees/squats will all help you improve your overall fitness. Find something that includes all of the above and you should be good. </p>\n" }, { "answer_id": 39551, "author": "Gianluca Stefanello", "author_id": 30376, "author_profile": "https://fitness.stackexchange.com/users/30376", "pm_score": -1, "selected": false, "text": "<p>if you want to focus only on your strength, the solution is sure a routine with multi-joint exercise (like bench-press, deadlift, squat, military press, trctions and dips), with a simple 6x6 or 5x5. </p>\n" }, { "answer_id": 39569, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 1, "selected": true, "text": "<p>When you can do more than 20 reps of an exercise; that exercise is too light and you should find another one. I suggest you replace the squat with bulgarian split squat. You can use a park bench to rest one leg. Since you can do 25 squats I guess you can do ca. 10 of these.</p>\n\n<p>Chin-ups/pull-ups work the back and you should keep doing them.\nYou should also do australian pullups for your back. These are lighter than pull-ups. For your shoulders to stay healthy it is better to have more horizontal pulling (australian pull ups) than vertical pulling (chin ups/pull ups).<br>\nIt is very important to have a strong back. In fact your back should be stronger than your chest. When your chest is stronger than your back you get rounded shoulders and start to look like a gorilla. You don't want that. </p>\n\n<p>Push ups is a good exercise. You should keep doing these. </p>\n\n<p>Plank variations are good for strong abs and lower back. You should do these. </p>\n\n<p>Hanging leg raises are also good for the abs.</p>\n\n<p>A big problem with bodyweight exercises is training the hamstring and the glutes. The deadlift is the most important strength exercise there is. There is really no bodyweight alternative for this. Ideally you should get hold of a bar and your own weight in plates. Another alternative that might work is to do sprint training.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39298", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/30056/" ]

[ { "answer_id": 39302, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 2, "selected": false, "text": "<p>The explicit intent for Stronglifts 5x5 is to be a beginner's strength program that exploits linear progression to get people used to performing the big three lifts (squat, deadlift, bench). It does this by starting off really easy to give people time to learn the basic movements then it slowly ramps up little by little each training session. It does this very well despite being very plain and boring.</p>\n\n<p>Because it starts off so easy and it's so plain and boring, people will often supplement it with other stuff. Then they stop progressing in SL because the other stuff makes them too exhausted.</p>\n\n<p>SL actually does become incredibly hard and exhausting after a few months on the program if you continuously increase the weight each training cycle like it's designed. Because of that, I would say that on days you do SL, do SL as prescribed with the additional bench sets that are prescribed in the Barbell Medicine's press plugin. The overall length of the session shouldn't be longer than an hour, maybe 90 minutes tops if you have long rest periods (you don't currently, but you'll probably increase it as weights get heavier).</p>\n\n<p>Since SL is only three days a week, you can do accessory work on the days in between. You can get away with not doing legs or ab accessories since you're squatting three days a week and sometimes deadlifting twice a week. So that limits what you can do. Overall the accessory day would be about 45 - 60 minutes. </p>\n\n<p>So overall you would go from doing 2+ hours three days a week to about 1 hour five days a week. Or more accurately, one hour three days a week plus two optional one hour days. </p>\n" }, { "answer_id": 39712, "author": "Leo", "author_id": 30557, "author_profile": "https://fitness.stackexchange.com/users/30557", "pm_score": 0, "selected": false, "text": "<p>If you are using SL 5x5 plus 2 other programs you are not doing SL 5x5 routine anymore - your overall program is whole different beast all together.</p>\n\n<p>2hr a day in the gym? It will only ever work if you are using steroids. </p>\n\n<p>Take a step back, reconsider your goals and options and pick a program that you can progress for at least 12-16 weeks while feeling great. Too much stress and over-training will flood you body with cortisol and you will get shit results (unless of course you are using steroids, which I do not recommend).</p>\n\n<p>I admit that SL 5x5 may be boring, so I would only recommend 1 more accessory exercise per each day. For example, 1 bicep exercise on day one and 1 chin-up exercise on day two.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39299", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/30058/" ]

[ { "answer_id": 39301, "author": "amosbeamer", "author_id": 30058, "author_profile": "https://fitness.stackexchange.com/users/30058", "pm_score": 2, "selected": false, "text": "<p>Google kipping pull-ups. It uses more of your muscles (hips, lower back) instead of isolating your arms and upper back when you do not swing.</p>\n\n<p>From personal experience, having your lower body (feet) forward will dampen or prevent the swinging.</p>\n" }, { "answer_id": 39346, "author": "dakini", "author_id": 27070, "author_profile": "https://fitness.stackexchange.com/users/27070", "pm_score": 2, "selected": false, "text": "<p>Involuntary swinging of the lower body during a pull up is usually a mark of low core strength. </p>\n\n<p>Try to reduce the swinging but you really shouldn't force it to be immobile as that could lead to other complications. But do try to work hard on your core strength. Swinging during the pull up reduces the effect on the muscles you want to be targeting (as @JohnP notes in his comment). </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39300", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/4592/" ]

[ { "answer_id": 39355, "author": "wolfies fighters", "author_id": 30112, "author_profile": "https://fitness.stackexchange.com/users/30112", "pm_score": 0, "selected": false, "text": "<p>if you are just starting out don't worry about isolating muscles and fancy exercises, just stick to the basics for power and size and then when you have the size and strength you can concentrate on the isolating.\nday 1 chest -Barbell bench press and Incline barbell bench press and a days rest</p>\n\n<p>day 2 back- Dead-lift and Close-grip lat pull-downs and a days rest</p>\n\n<p>day3 legs just do squats and a days rest and start again</p>\n" }, { "answer_id": 39376, "author": "AKDiscer", "author_id": 24470, "author_profile": "https://fitness.stackexchange.com/users/24470", "pm_score": 2, "selected": false, "text": "<p>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.</p>\n\n<p>I dig how you delineated your program, but it's not necessary for all those exercises if you're wanting to increase maximal strength, add muscle, and lose body fat. I could see adding a few exercises after you reached a intermediate to advanced lifter status (6 months to two years of consistent lifting).</p>\n\n<p>The program you've outlined is more complex than needed and too much daily workout volume. You will certainly have to eat like a horse to maintain that volume if your intensity is high (technical failure at the end of every set). Also, your workouts are most likely going to go over 90 minutes, which is a general cutoff for intense exercise. Otherwise, your hormones will fight against you and become counterproductive. If you decide to work this program, and work it at high intensity, consider drinking something with carbs (and maybe BCAAs or protein) during your workout.</p>\n\n<p>Losing body fat is going to start with your diet being in a caloric deficit relative to your daily energy expenditure. If you're rather untrained or a beginner at lifting from a physiological perspective, it is quite possible to add lean body mass while in a caloric deficit; assuming you have proper programming in your lifting regimen. Obviously, you macronutrient balance would have to be on point as well.</p>\n\n<p>The elegance of the SS and SL 5x5 is their simplicity, the A and B work out modality. You alternate between these workouts until program's end. Then there are other programs you can graduate to after 6 months, plus or minus, of working one of these aforementioned programs.</p>\n\n<p><a href=\"https://startingstrength.com/get-started/programs\" rel=\"nofollow noreferrer\">Starting Strength 3x5</a></p>\n\n<p><a href=\"https://stronglifts.com/5x5/\" rel=\"nofollow noreferrer\">Strong Lifts 5x5</a></p>\n\n<p>I'm not affiliated with either organization. I know these programs work, I've seen time and time again with myself and other clients. Give the above links a read and time to digest.</p>\n\n<p>Best of luck of to you!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39349", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/29549/" ]

[ { "answer_id": 39392, "author": "whakawaehere", "author_id": 30148, "author_profile": "https://fitness.stackexchange.com/users/30148", "pm_score": 1, "selected": false, "text": "<p>A few years ago my brother and I decided to do 300 push-ups for time competition. I used this app (roughly) and it’s program to train. </p>\n\n<p>It tests your current max, and adjusts the plan accordingly. </p>\n\n<p>Runtastic Push-Ups PRO Trainer by runtastic <a href=\"https://itunes.apple.com/us/app/runtastic-push-ups-pro-trainer/id570180361?mt=8\" rel=\"nofollow noreferrer\">https://itunes.apple.com/us/app/runtastic-push-ups-pro-trainer/id570180361?mt=8</a></p>\n" }, { "answer_id": 39554, "author": "PmanAce", "author_id": 6625, "author_profile": "https://fitness.stackexchange.com/users/6625", "pm_score": 1, "selected": false, "text": "<p>C: max, max, max, max</p>\n\n<p>Seriously, if you want to be able to do 100 straight push-ups, just max out on every set. Eventually you will increase the number of reps per set you can do until you reach your desired amount.</p>\n" }, { "answer_id": 40455, "author": "Dan", "author_id": 31045, "author_profile": "https://fitness.stackexchange.com/users/31045", "pm_score": 0, "selected": false, "text": "<p>If you want to do 100 pushups in one set, your total of 4 sets should be more (quite a bit) than 100.</p>\n\n<p>You should do as many as you can on your first set (say 50). Then the target for each subsequent set should be the same (50). Do as many as you can until you're just about at failure, then drop your knees down and keep going until you get to 50.\nIf you do this for 4 sets then you've done about 200 pushups, plus you've trained your muscles past failure. It will be hard and you'll feel the burn in your chest, but you will progress much faster.</p>\n\n<p>It will also help to mix up different variations, close hands, wide hands, triangle, isometric holds, slow reps, etc.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/39386", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/30140/" ]