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  1. #1291
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by zedrein View Post
    Thanks for your responses! I'm simply asking these questions because I'm limited because of lack of equipment. I actually live in a small farming community (pop. 1,994 as of last census) so no Gold's Gym etc. A barbell + safety rack + bench + at least 400 lbs. of iron is kind of out of the question for this family man on a budget.
    No problem! I can see why you wouldn't have access to a gym lol. I would find a bodyweight bulking routine and do that. Figure out a way to get a weight vest or make your own. Weight vests are awesome for adding weight and increasing the load so that reps dont get higher than 30. Get creative and just get after it!
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  2. #1292
    Registered User Lolwhy's Avatar
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    I am untrained 29 F. I found the Livefit trainer program here in bodybuilding, and I am thinking about starting it. (Sorry I can't put the link, my posts are less than 50)

    The thing is that I don't have access to gym. I do have adjustable dumbbells (50kg/ 110 lb), barbell, resistance bands (100 lb). Is it possible to get the same result (or at least 90% of it) following the same program, but using alternatives to the exercises that use machines? I like the program because of its seemingly fast results.
    What do you suggest?
    Last edited by Lolwhy; 06-23-2019 at 12:08 AM.
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  3. #1293
    Registered User DylanBob01's Avatar
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    Ask an Exercise Science major anything

    Originally Posted by chazzy1864 View Post
    Could be pinching the ulnar nerve.
    hello friend give me some tips how can i loss weight .... I'm 90+
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  4. #1294
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by Lolwhy View Post
    I am untrained 29 F. I found the Livefit trainer program here in bodybuilding, and I am thinking about starting it. (Sorry I can't put the link, my posts are less than 50)

    The thing is that I don't have access to gym. I do have adjustable dumbbells (50kg/ 110 lb), barbell, resistance bands (100 lb). Is it possible to get the same result (or at least 90% of it) following the same program, but using alternatives to the exercises that use machines? I like the program because of its seemingly fast results.
    What do you suggest?
    Weights and machines are just tools. Of course you can use dumbbels and resistance bands instead of barbells and machines.

    Get after it. Programs don't provide seemingly fast results; effort, consistency and passion do!
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  5. #1295
    Registered User jaxqen's Avatar
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    Hi,

    I feel soreness in the arms, chest, legs, glutes, abs, but not (or very, very little) in the back or shoulders, even if I use different exercises and stimulation angles.
    Am I doing something wrong or is it normal?

    Thanks,
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  6. #1296
    Registered User mainehajain's Avatar
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    I read somewhere on the internet that work-out can make you feel happy.

    Is it true?
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  7. #1297
    Registered User mainehajain's Avatar
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    How to deal with body pain that occurs in the starting days of the gym?

    please tell me.
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  8. #1298
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by jaxqen View Post
    Hi,

    I feel soreness in the arms, chest, legs, glutes, abs, but not (or very, very little) in the back or shoulders, even if I use different exercises and stimulation angles.
    Am I doing something wrong or is it normal?

    Thanks,
    This can happen if back or shoulder exercises are not done properly. IE: Swinging the weight, extending the back excessively or just using too much weight. Machines and weights are tools, you must use the tools the right way or they will not be effective.

    When doing back exercises focus on the scapulas, they have many angles they can move in, make sure the appropriate movement is done on every lift. If you need help on some exercises let me know.

    As for the delts: Focus on the humerus bone. That will be a huge key when targeting the delts. Military press and lateral raises are great when done the right way. If done improperly, traps and triceps can get too involved and reduce the efficacy of the lifts.
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  9. #1299
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by mainehajain View Post
    I read somewhere on the internet that work-out can make you feel happy.

    Is it true?
    Yes! Dopamine, norepinephrine, and serotonin are all "feel-good" endorphins that are released when exercising. They are released to help the body deal with the "pain" of sever metabolic processing. This release of endorphins endures through the workout but also does not instantly go away after the exercises ends. Additionally, the body and CNS maintains a threshold for pain and persistence. Once this threshold is elevated from exercise, many of the mundane activities throughout the day become easier to achieve. Mentally, we can force ourselves to overcome small obstacles easier. This can make one feel more accomplished and relates to a higher sense of self-worth.
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  10. #1300
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by mainehajain View Post
    How to deal with body pain that occurs in the starting days of the gym?

    please tell me.
    Start small. Make small adjustments to diet and exercise. Focus on posture assessment and flexibility. If you feel pain when exercising this is a signal from the tissues that something is not right. Maybe a muscle is too tight and cannot continue to carry the load that is placed on it. There are endless reasons why one may feel pain when starting an exercise routine. Therefore, we need to focus on the wholistic approach to wellness. This includes: diet, mental state, flexibility, macro/micro strength, metabolic thresholds and sleep.
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  11. #1301
    Registered User calidan111's Avatar
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    Advice on handstand holds? Eventually want to perform handstand push-ups..
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  12. #1302
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by AZLRS View Post
    Y0lked, would you say exercises form is an important problem for regular/casual gym folks?

    I am asking because I've had this problem myself, which might have led to a back injury. I am not trying to understand whether more people need something between a personal trainer (expensive) and a mobile app/youtube guides (not personalized).

    Your feedback will be highly appreciated.
    I would say that over 90% of exercises preformed in a regular gym are done incorrectly. The lifters with the best techniques are those who have worked with a coach. Such as, bodybuilders and power lifters. Cross fit people seem to do a majority of lifts correct, with the exception of some in which they can use techniques to their advantage to aid in doing high reps quickly.

    It is a major concern! The best way to work on form, is either with a coach or by studying the way the body moves and using video to see yourself in action.

    Feel free to post videos of your technique for me to critique. I would be more than happy to draw vectors and do exercise analysis on your lifts to help you stay injury free and get strong!
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  13. #1303
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by calidan111 View Post
    Advice on handstand holds? Eventually want to perform handstand push-ups..
    Sure!

    Gym: Overhead press, push press, any tricep extensions, overhead squats (for core)
    Technique: Use a wall to help work on stabilization at first. Practice until you can hold the position for 2 minutes. Then use the wall as a balance aid. Use one foot on the wall and the other off of it. Work until you can do the position for 2 minutes without using the wall. Next, do reps where you go from standing to handstand and hold the position with your feet not touching the wall for 10 seconds. Once you can do 50 reps without touching the wall you're ready to start doing the pushup. Start by doing 10-20 half reps until you can do 3/4 reps without touching the wall. Then you should be able to work on doing a full pushup without touching the wall.

    Good luck!
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  14. #1304
    Registered User AZLRS's Avatar
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    Originally Posted by y0lked View Post
    Ask away. This thread will be nice for any basic or advanced questions as well as help me develop my knowledge and proficiency in my field.

    background in:
    biomechanics
    kinesiology
    exercise physiology
    athletic injuries
    all kinds of workout programming as well as advanced courses in nutrition

    go!

    edit: also, anything I feel is interesting i might throw in this thread.
    Y0lked - would love to get your feedback on a proper way to learn exercise form/posture for squats and deadlifts.

    My approach was always to:
    - read high-quality advice/watch videos
    - try 10 reps with a low weight
    - increase the weight feeling OK

    The problem with this approach though is that I still ask myself whether I am doing it correctly or not.

    Besides going to a personal coach (which is expensive), what's the best way to learn proper form on your own?
    No promoting.
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  15. #1305
    Registered User Corinne99's Avatar
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    Originally Posted by sooby View Post
    why are you a cowboy fan
    Why not?
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  16. #1306
    Registered User Naulty11's Avatar
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    What kind of professional do you suggest I see to fix my posture?
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  17. #1307
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    How many "heads" are in the bicep? My uncle is missing one as of 2 days ago due to surgery (it had to be done from infection).
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  18. #1308
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by AZLRS View Post
    Y0lked - would love to get your feedback on a proper way to learn exercise form/posture for squats and deadlifts.

    My approach was always to:
    - read high-quality advice/watch videos
    - try 10 reps with a low weight
    - increase the weight feeling OK

    The problem with this approach though is that I still ask myself whether I am doing it correctly or not.

    Besides going to a personal coach (which is expensive), what's the best way to learn proper form on your own?
    Post a video of your 5 rep max and let me analyze it for you
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  19. #1309
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by johnnycazz View Post
    How many "heads" are in the bicep? My uncle is missing one as of 2 days ago due to surgery (it had to be done from infection).
    There are two heads of the bicep. The short head crosses just the elbow joint and the long head crosses the elbow and the shoulder joint. Both attach at a singluar point on the radius (forearm).
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  20. #1310
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    any exercises that activate coregasm consistently?
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  21. #1311
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    Weird heart rate

    Hi
    I've recently come upon a problem which i was hoping you would be able to help me with. When I am out exercising(mostly running) my HR looks really weird. I am currently using a Garmin forerunner 235 and am not quite sure whether my pulse is just weird or it is the device. For example today when i was running I sprinted for 1 km and ran that at 3:45(the others i ran ar about 5:30. However there was no notable difference at all in my pulse graph( it stayed at around 160).
    Thanks in advance
    Mark
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    I have bad posture and rolled forward shoulders. Also, when I try to correct my posture I notice there’s a deep gap between my shoulders and chest, I have pictures on my BodySpace gallery for reference if you could check that out.

    How can I fix these issues? Thanks in advance for your time!
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  23. #1313
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    How long should a workout last? I start to get really exhausted after about 40 minutes of working out and I tend to just give up and go home.
    Should I change my work out in order to last longer or is 40 minutes enough?
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    CEO 10k/yr y0lked's Avatar
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    Originally Posted by africanhorse View Post
    Hi
    I've recently come upon a problem which i was hoping you would be able to help me with. When I am out exercising(mostly running) my HR looks really weird. I am currently using a Garmin forerunner 235 and am not quite sure whether my pulse is just weird or it is the device. For example today when i was running I sprinted for 1 km and ran that at 3:45(the others i ran ar about 5:30. However there was no notable difference at all in my pulse graph( it stayed at around 160).
    Thanks in advance
    Mark
    I would venture to say that its a fault of the watch. The only electronic devices we use are the polar heart monitors with a chest strap. If youre serious about tracking your HR get one. Otherwise, check your HR manually.
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  25. #1315
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    Originally Posted by y0lked View Post
    This can happen if back or shoulder exercises are not done properly. IE: Swinging the weight, extending the back excessively or just using too much weight. Machines and weights are tools, you must use the tools the right way or they will not be effective.

    When doing back exercises focus on the scapulas, they have many angles they can move in, make sure the appropriate movement is done on every lift. If you need help on some exercises let me know.

    As for the delts: Focus on the humerus bone. That will be a huge key when targeting the delts. Military press and lateral raises are great when done the right way. If done improperly, traps and triceps can get too involved and reduce the efficacy of the lifts.
    Thanks!
    I do feel soreness in the lats (upper lats, lateral body area), I forgot to mention it.
    But not in the back area (rhomboid area, more exactly, or lower lats area)
    I'm doing cable pulldowns (narrow grip, reverse wide grip), rows (cable, dumbell, barbell) and pullovers (dumbell, cable)
    I do extend the back because it feels good from a stretching point of view.
    I'll try what you said.
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  26. #1316
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by traceyphillips View Post
    How long should a workout last? I start to get really exhausted after about 40 minutes of working out and I tend to just give up and go home.
    Should I change my work out in order to last longer or is 40 minutes enough?
    If you're just beginning your workout journey, it may take some time to get your endurance up. How long have you been going to a gym?

    Its best to do a 10 minute light warm up and then get into all of the weight lifting exercises. Any and all cardio should be done after the weightlifting. This will help keep your energy levels higher. 60-90 minutes 4-5 days per week is my recommendation. Too much more than that could lead to negative effects, and too little wont be enough.

    If you can only do 45 minutes then just go more frequently. Anything is better than nothing.

    The ideal workout looks like this:

    Warm-up: 10 minutes achieving 70% max heart rate for 1-2 minutes then return to appx 90 bpm
    Weightliting: 45-60 minutes of compound focused exercises
    Cardio: 10-20 minutes of light intensity cardio sustaining 70%-85% max HR
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  27. #1317
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by Naulty11 View Post
    What kind of professional do you suggest I see to fix my posture?
    Although rare, a qualified physical therapist or chiropractic doctor. Not just any. These individuals should work with athletes on a daily basis and their goal should be performance, not just pain management or average care.

    There are SOME online PTs that will work with people remotely. Do some research to find out who might work best for you.
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  28. #1318
    all pain no gain sqal's Avatar
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    sqal is just really nice. (+1000) sqal is just really nice. (+1000) sqal is just really nice. (+1000) sqal is just really nice. (+1000) sqal is just really nice. (+1000) sqal is just really nice. (+1000) sqal is just really nice. (+1000) sqal is just really nice. (+1000) sqal is just really nice. (+1000) sqal is just really nice. (+1000) sqal is just really nice. (+1000)
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    You know anything about tennis elbow? Starting to get it pretty bad in both arms and wondering if there is anything I can do about it.
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