bmanlatour Member

Deadlifts are a standby. Single leg Romanian deadlifts are awesome. They work the hamstrings really well, where as squats hit the quadriceps on the opposite side. Goblet squats are a great beginner squat. Calf hyper extentions are great too. Stand on a curb or a step with just the ball of the foot, use a hand hold for…

I've used them quite a bit at my gym. I like them. All sorts of exercises are possible. Rows, skullcrushers, single leg squats, single leg "deadlifts", arm curls, leg curls, muscle ups. I like that almost everything you do you have to brace your core really hard like a plank. Jungle gym xt is another product that is well…

To lose fat you need to have a caloric deficit. To gain muscle you need to have a positive nitrogen balance. You can absolutely have both. Keep your calories below your maintenance level. Increase your protein intake, supplement with shakes if you need to. You won't grow as fast as people who eat eat eat. You absolutely…

Sumo deadlifts have a decreased range of motion so they are "easier" for some people. They hit more muscles: the quads, adductors, glutes, and hamstrings. It's easier on the back because the torso is more upright in the pull. Conventional deadlifts are primarily posterior chain: back, hams and some glute. The range of…

Everything that you see for men will completely work for women. You will not become Arnold Schwarzenegger. Men tend to grow more easily but women have the same muscles as men and they respond to the stimulus. Start with push ups and bodyweight squats, bodyweight rows on a bar. Add weight to your squats. Move on to seated…

I'm with ya. My push-ups are sad. I'm going to try to do 3 sets of the daily number since I'm not completely a beginner. Sets of 20 are my goal since I want to start bench pressing. I read somewhere that unless you can do 20 push ups there's no point in bench pressing. Made sense but I'm not sure if it's completely true.

Single leg glute bridge, hip thrust on a Swiss ball with a barbell on your hips, single leg Romanian deadlifts, goblet squats, walking lunges, step ups, kettlebell swings, warrior iii. Use enough weight so that it's challenging to finish 8-12 reps. Then do 3-5 sets or 3-5 sets each leg. Seriously use challenging weights.…

Supplement with whey and casein after the surgery to help preserve muscle and speed recovery. A quick Google search will show studies that support this. And as always talk to your doctor. Either the doctor will like the idea or say it can't hurt. And do some walking.

You don't find that your hunger decreases after sticking with calorie restriction for a while? It seems like I acclimate after 10-14 days.

For a couple bucks buy some furniture sliders at home Depot or use a paper plate or towel. Put your toes on them for plank knee tucks, mtn climbers, or plank jacks. In a plank, walk with your hands, dragging your toes for an alligator walk. Lay on your back and put you heels on the sliders, brace your core and bend only…

Maintaining a calorie restricted diet for a long time does 2 things that contribute to regaining lost weight. 1. You lose muscle mass. You aren't eating enough protein so you have a negative nitrogen balance. You body breaks down muscle for use in making other proteins. Less muscle lowers your resting metabolic rate. 2.…

3-4 sets each: Push up, hex press, chest fly, tricep pull down, skullcrusher, db clean & press, front raise, lateral raise.