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    You can't change you bone structure, all you can...

    You can't change you bone structure, all you can do is your rows/pullups, add weight to your lifts over time and get bigger muscles. The illusion of a wide back is created with a thin waist.
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    173

    This sounds more like a disc problem than a...

    This sounds more like a disc problem than a muscle strain if your back hurts every time you round your lower back. I recommend Stuart McGill's book "back mechanic". Take it easy for a bit, and...
  • The bar path is bad, it's shifting over your toes...

    The bar path is bad, it's shifting over your toes at the bottom as your torso leans all the way forward like you are doing a good morning. I think your tempo is fine.
  • Yeah, I would focus on fixing that hyperextension...

    Yeah, I would focus on fixing that hyperextension out of the bottom. Probably a bracing issue. Pull down on the bar to engage your lats, and squeeze your abs like you are going to get punched in...
  • I think your form looks pretty good, certainly...

    I think your form looks pretty good, certainly nothing stands out that would cause lower back pain. Do you have any history of back problems?
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    Maybe look into a new mattress, or at least a...

    Maybe look into a new mattress, or at least a mattress topper that relieves pressure points. I agree sleeping on your back is probably best for your joints, but I have never been able to train my...
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    517

    If you do a reverse lunge or a split squat with...

    If you do a reverse lunge or a split squat with your lead foot right underneath you, it places most of the stress on your knee. If you have your lead foot further away from you, it should put more...
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    I don't think your age is holding you back. I...

    I don't think your age is holding you back. I think your 200-220 calorie surplus is correct. You did not mention your protein intake. For ideal muscle growth, you will probably need minimum 120g...
  • The recommended exercise to improve spine...

    The recommended exercise to improve spine stability is the bird dog. You just really have to take is easy for a while. Backs heal slowly, and just because the pain goes away doesn't mean your back...
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    Yup, I think you are right, hips too high. Your...

    Yup, I think you are right, hips too high. Your legs are almost straight, so your lower back has to do the whole lift. If you lower your hips, your torso can be more upright, and you can get some...
  • Lyle McDonald came up with a 6 day per week...

    Lyle McDonald came up with a 6 day per week upper/lower, so it's designed to run every day in about 45 minutes or less. Maybe check it out, but only do it 4 days per week.
    ...
  • It looks like you can't reach down and touch the...

    It looks like you can't reach down and touch the bar with straight legs, your hamstrings are too tight. I don't think you have the flexibility to do a deadlift and keep your back straight.
  • For lower back pain, there is only one person to...

    For lower back pain, there is only one person to listen to, stuart mcgill:
    ...
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    Table push-aways

    Table push-aways
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    Yeah those elbows are strange. I would use a...

    Yeah those elbows are strange. I would use a thumbless grip, then pull down and squeeze those shoulder blades together. Hopefully they wil start lining up better.
  • Could be chest, triceps, or front of shoulders. ...

    Could be chest, triceps, or front of shoulders. If you worked on technique, you might be able to get more explosive off your chest and power through. However, you are too weak to worry about...
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    2,318

    I think I would switch to split squats for now. ...

    I think I would switch to split squats for now. Or one leg press. You should be able to force each leg to move the same way and see where the imbalance is.
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    You can shorten your femurs (from the side view)...

    You can shorten your femurs (from the side view) by really driving your knees out instead of forward, could help a little. Your back position looks good in the picture. There is nothing wrong with...
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    Looks strange. The way up and way down are...

    Looks strange. The way up and way down are completely different. The way down, you are driving back the hips and then bending your knees like the way down on a deadlift. The way up looks like a...
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    From the side looks good overall, but the bar...

    From the side looks good overall, but the bar path goes forward, you end up with the bar over your toes instead of mid foot. From the back, you can see the knees cave in at the bottom, gotta get...
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