Whoops. I always want people to avoid locking out joints if possible. There are some exceptions when doing any extreme powerlifting or olympic lifting. But for you, thats not the case.
The main thing that helps people from locking out (without seeming "bro") is to simply use a slower rep tempo. At the end of the concentric portion of the lift, it will be easier to transition back to eccentric before lockout occurs.
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12-17-2018, 09:11 AM #1141
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23208
Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
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12-17-2018, 10:17 AM #1142
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23208
Fiber types in athletes is a very complicated subject. I could write a book on this but Ill save you the details.
Heres what you need to know:
1) The general population has about the same distribution of fast twitch and slow twitch muscle fibers.
2) Muscle fiber distribution can be changed! However, not that much. (5-15% in most cases)
3) World class athletes have a crazy distribution of muscle fiber types. However, its a combination of their freak genetics and world class training. (Meaning, you're not one of these people... But you can see how you might be on this spectrum when compared to the general population.)
Heres the bottom line:
Its not about muscle fiber types. Its about training adaptations. Whatever you train for, thats what gains you will elicit. There are fast twitch, and slow twitch adaptations. Almost ALL training elicits some fast and slow twitch adaptations up to a certain point. Only when we specify our training, for long periods of time, do we get an uneven balance of fiber distribution.
You can see here that fast twitch muscle is larger (see: cross sectional area), however we have to look at the distribution of fast/slow to see if it can actually make a visible difference.
Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
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12-17-2018, 07:20 PM #1143
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12-18-2018, 05:59 PM #1144
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12-20-2018, 07:06 PM #1145
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12-20-2018, 08:35 PM #1146
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12-22-2018, 10:59 AM #1147
It is a body fat problem, the less you have the more your veins will protrude out from under your skin. The forearms usually retain less fat so they most often show, regardless of how much fat you retain around your waste. There are some things you can do, by avoiding vasodilator like caffeine, alcohol etc. Also you could intake more salt that would cause you to retain more water to hide the veins a little bit. However, you can always do a pinch test on your skin when your veins are not visible vs when they are visible. The thickness of the skin / fat could be significantly different between the two.
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12-22-2018, 12:03 PM #1148
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23208
The best? 60 minutes of high intensity resistance training and 20 minutes of LISS cardio.
In actuality, anything that elevates your heart rate over 135 BMP for a sustained amount of time is great.
Yoga
Squats
Jogging
Ab exercises
pushups
Jump Rope
Literally anything can help you loose weight if you create a plan and stick to it. Nutrition included.Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
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12-22-2018, 12:06 PM #1149
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12-22-2018, 12:10 PM #1150
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23208
I steer most people away from that exercise simply because too much momentum can be used and its a technical exercise.
Build your core strength with:
-Decline Situps
-Knee Ups (not toes to bar)
-Rope crunches
-Planks, Side planks
-All compound exercises (especially squats, deadlifts, lunges, standing presses, and rows)Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
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12-22-2018, 12:16 PM #1151
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23208
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12-22-2018, 12:18 PM #1152
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23208
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12-24-2018, 08:14 AM #1153
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12-27-2018, 02:18 AM #1154
I only see real gains when I do high rep and high intensity exercise. For instance my deadlift increased by 80kg in a short space of time when I was using an 8-12 rep range but when I started using a 1-4 rep range I saw no progress and it negatively effected my training. Is this due to something wrong with the way I'm training heavy or does my body just not respond to heavy training?
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12-28-2018, 08:20 AM #1155
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01-08-2019, 07:46 PM #1156
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01-10-2019, 07:55 AM #1157
I was thinking of ways I could mix up my back day. I want to do some weighted back raises on a back extension bench then just go straight into a YTWL Dumbbell Raise Series as soon as i'm done with the set of back raises.
My question to you is if you think the back extension bench will provide enough support to do the dumbbell series or I could open myself up to an injury?
Arran
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01-10-2019, 02:55 PM #1158
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01-10-2019, 06:48 PM #1159
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01-14-2019, 12:17 PM #1160
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01-16-2019, 08:52 AM #1161
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01-16-2019, 08:54 AM #1162
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23208
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01-16-2019, 08:55 AM #1163
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01-16-2019, 09:21 AM #1164
Hi, maybe you would now why on earth the conventional planks (even bodyweight) could cause medial side below the knee pain? There's only MCL that could be hurting, right? there is the spot, approximately:
Little background which may matter: I have not trained upper and lower body for 2-3 months properly due to multiple injuries.
A week ago started to do bodyweight planks, daily. After few sessions, started to feel some instability of my left knee, especially when rotating hip/tibia internally, later the pain occured.
Previously in my training, I did them weighted without issues.
Thank you.
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01-17-2019, 04:22 AM #1165
Hi, more suggestion for exercise Squats. The squat is another great lifting exercise that is particularly helpful to the lower body. The activity straightforwardly works the hips, hamstrings and glutes. It likewise in a roundabout way reinforces your center and even your abdominal area whenever finished with weight see more info about best muscle exercise visit this site muscleseek(dot)com.
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01-25-2019, 04:13 PM #1166
Hi,
I'm new here. Actually, I signed up just to ask this question, but seems to be a good community here.
Anyway, Im 33 years old, 5' 6'' and I fluctuate between 170 and 180. Ive maintained my athletic build and broad shoulders but have managed to become flabby. Newly forming love handles, chest fat especially on the edges etc.... Youve heard this one before. I was kind of a freak athlete in high school. At age 16 I was 5' 5'' 160 lbs and benching around 300, running a 4.6 40, you get the picture.
So, the dillema I have here is that I love to exercise. The wife and I work opposite schedules and have a toddler so I am absolutely restricted to working out at home. I own maxi climber which I love for cardio and sets of 5, 10, and 20 lb dumbells. Simple enough, right?
Well freak athleticism aside, I found out around the time that my joints were bad. Very bad. I was born pigeon toed so of course my hips are shifted slightly inward. I stand correctly now but my hips dont.
I had shoulders that liked to come out of socket which Ive had both surgically repaired. They still kind of suck. These were my freshman and junior years. My senior year after finding some level of credence and maintainable shoulders (i guess i should have noted that i played football and thjs exassperated my unknowingy awful joints), my senior year i finally earned a spot on the defensive line and long story short i dislocated my kneecap and a piece of the cap broke and that was the end of football. I didny really want to play anyway, but my dad pretty much made me.
Anyway, Ive managed to do a lot of working out since then, but given my circumstances and equipment, how can i work my chest and back effectively? Im aware of how far my limitations are as far as a doctors opinion goes. Back strengthening is my main concern, around the rear and rear anterior deltoids. Push ups are no problem as Im able to modify to do them effecfively, so I the back is my only concern. My bad. Something easy on rotator cuffs is a plus. Sorry for the Novella, thank you for your time and considsration.
Sorry
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01-25-2019, 04:15 PM #1167
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01-27-2019, 08:27 AM #1168
need help and opinions
my name is josh. im 43 years old. currently im 5;8 and 260 lbs. i have fatty liver disease, i dont leave my house due to other reasons and type 2 diabetic. i have a older bowflex and a few free weights and treadmill to work out with. i need to lose weight or my fatty liver disease will kill me. im disabled and trying to eat healthier is expensive, i want to do this with no suppliments. any recomendations before it kills me? thanks josh
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02-06-2019, 07:36 AM #1169
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02-07-2019, 05:34 AM #1170
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