Cherimoose Member

Yes, 9 sets per muscle group per week can be enough training volume for growth. By the way, horizontal pushing & pulling sets should be about equal in number, so i would delete the pushups.

Yes, but usually it shouldn't be static stretching (holding), but rather dynamic movements - ideally, lighter versions of the exercises you're about to do. This increases circulation in the target muscles & joints, and lets your mind practice the form.

Yes, if you're carrying more water due to extra carbs, sodium, etc, then the scale will think you have less fat. But those scales aren't very accurate to begin for estimating body composition, so that may explain some of the variance. I use them more for entertainment value. :+1:

I'm going to disagree with most people and say that arching on pushups isn't necessarily bad. The body naturally tries to arch because that utilizes more of the chest muscle, since most of the muscle fibers are oriented downward, nor horizontally. This is why many people instinctively arch on the bench press too - in fact…

I don't usually check it directly any more while exercising, and instead go by perceived exertion. For my goals (general fitness) I tend to aim for around a 6 to 8, occasionally spiking to 9-10 briefly. That said, 96 could be a bit low for a max HR if you're healthy and have no medical issues. What exertion level does it…

You can squat by raising the balls of your feet onto a board or books, which takes the weight off the toes. If you lack dumbbells, try goblet squats holding something heavy like a weighted backpack. You can also do bodyweight squats fast for more of a cardio effect. :+1:

It can happen, yes. One possible reason is people may change the way they move & walk due to fatigue.. especially if the core was worked. Also muscles can tighten afterward from not moving enough (too much sitting) or hydration/electrolyte issues. And many strength programs out there aren't that good, which can contribute…

Some people could do it, some people would get injured from doing too much too soon. The safest way to challenge your fitness is to follow a proven program, where you increase in smaller amounts each week so your body can adapt. Remember that weight loss is like a marathon, not a short sprint - it is not a fast process.

Well, it's irrelevant for fat loss, which is strictly from eating fewer calories than you burn. But it may help with performance goals, like strength & speed. If you choose to take it, i'd wait until you hit a plateau in performance, so you can tell if it's actually working for you (it doesn't work for everyone). Any brand…

Possibly something called exertional compartment syndrome, which is basically where your shin muscle swells while running, which pinches a nerve or blood vessel, causing tingling & pain in that area. Try taking an anti-inflammatory, and also ice your shin muscle for a few minutes before running, to reduce any swelling. If…

For me, avoiding lots of carbs or sodium in the evening, because they tie up water in the body. Drinking more during the day helps too.

Are you mostly standing or sitting?

First thing i would do is actually to focus on keeping your abs braced while walking. Your abs help support your spine & pelvis, and it's easy to let the abs relax while walking, causing excessive spinal movement and pain. Turn off any audio and slow down if necessary so you can focus inwards on your abs. The technique is…

Pushup bars should be helping, if the back of your wrists are completely straight. I suspect your wrists are bending a bit. Try lifting the bars up onto stairs, milk crates, etc, to make the pushups easier, so you can focus on your wrist angle. Turn the bars slightly inward.

I have a fitness ball and never use it for workouts. They're a bit overrated in my opinion. What other equipment do you have? And what is your goal?

What equipment do you have available?

What you described doesn't sound like normal muscle fatigue & weakness. There can be medical reasons for ab pain from exercise, such as hernias. Consider talking to a doctor.

It could be one of many things. Here is a partial list: https://radiopaedia.org/articles/differential-diagnosis-for-metatarsal-region-pain?lang=us Some fractures don't show up on x-rays. If you saw a general doctor, you may need see a specialist to get it solved. What were you doing when it happened?

There are many ways to structure workouts, so you'll need to find what works for you. But one common one is to alternate strength training and cardio on different days, with one recovery day per week. You may need to get a customized strength program from a physical therapist, or a trainer with a PT degree. Following…

It's normal to shed some water weight initially, from increasing exercise and/or reducing your carb intake. I wouldn't worry unless you lose the same weight this month. Btw, make sure to eat back at least some of your exercise calories.

Based on what you described, try these 2 stretches, right before you squat, holding for no less than 30 seconds: https://youtube.com/watch?v=bO224K6mS2c https://youtube.com/watch?v=QeLeVlZZrKk If you slouch too, add this one first: https://youtube.com/watch?v=3kj9cLuA6W4 Use a 45 cm / 18 inch ball, or the smallest you can…

Weights are equipment, so yes, wipe down anything you touch. :+1:

Focus on keeping your abs braced tight when you carry stuff, since your abs support your pelvis. If "braced tight" doesn't make sense, check youtube vids on "abdominal bracing". The effects of stretches don't last long, so try doing it hourly for 20+ seconds. Here's a good piriformis stretch that doesn't require getting on…

You probably can increase your strength in some capacity, but your program will likely need to be tailored to your particular needs. Try to work with a sports physical therapist, or a personal trainer who has a physical therapy degree (hard to find, but out there). In the mean time, try working on your ab muscles, since…

Squats are an important exercise, so don't cut them out - reduce the number of sets and/or the weight for a while until you adapt, and also ride slower to the gym. To answer your question - Romanian deadlifts. Watch a few tutorials on youtube first.

Looks like it's missing deadlifts, which is a fundamental exercise. That's sort of like a diet without vegetables. If you're short on time/energy, you can delete a few arm sets to make room for deadlifts. The other big issue is the lack of zero-incline chest work - everything is at an angle for some reason. Chest work…

Stand barefoot on a hard surface and see if that foot caves in more than the other. If not, it could be a shoe defect.

Did you run uphill? That puts more strain on the Achilles. So can switching to shoes with a lower heel. Whatever the reason, don't run through Achilles pain. But don't completely rest it either - movement helps tendons heal. To reduce problems before and during your training, slip in a heel insert into your shoes to raise…

I'm not understanding what the problem is. Some soreness is normal from exercise. If you're saying you're too sore.. as in difficulty moving normally.. then you may need to adjust your training volume.

Avoid wearing running shoes in grass, because their spongy, thick sole makes it harder to have ankle control. Go with shoes with a thin, hard rubber sole, preferably with uppers that aren't very stretchy. Good shoes include Crossfit-type shoes like Nike Metcon & Reebok Nano, indoor soccer shoes, wrestling shoes, etc. Keep…