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Ab Roller
Hi Sara, on another thread a few months back, I forget which one and a search isn't throwing it up, you had recommended using an ab roller as probably one ab-workout that's worth doing. So yesterday I tried it out again - the last time I did it I was worried I would slide across the floor and not be able to get back up -…
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Bent over row - how much to bend?
I've been doing bent-over rows as shown in the bodybuilding.com guide here, with the upper body bent but at an angle, not parallel to the ground http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row In a recent post, Bret Contreras says to do it with the upperbody parallel to the ground.…
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Squat doubt - when to squeeze glutes
After many months of squatting, I find my right knee has started twinging a bit. I am going below parallel, and from what I can see, my form is okay. However, I suspect I am not effectively squeezing my glutes. Could that be the cause of the extra pressure on the knees? I am also finding contrary information on the net -…
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Banting and Taubes and Low carb
Post by Leigh Poole - interesting http://www.leighpeele.com/on-william-bantings-diet-taubes-weight-loss#more-10938
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Speed of reps
I don't have a trainer and have worked on my form after viewing endless videos and reading lots of guides. Today, after someone watched my form, I was told I was doing my reps too fast, and that could be true. Is there a way to count reps? I presume there is a sweet spot between too fast and too slow - or is it that the…
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Additional Exercises / swapping exercises
I had asked this in another thread and then figured it should have a thread of its own, so it doesn't get lost The original design of the routine recommends that no additional exercise is done for the first 3 cycles and then to add only one at a time. cmierun said pandorakick : jasonheyd :
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Extra exercises in AllPro Routine
I'm doing the AllPro routine recommended by Sara and loving it. Have nearly completed 3 Cycles of 5 weeks each - my weights are fairly modest but the progress is good and I feel much stronger, so I am pleased In the FAQs for the rouine in the original thread by AllPro, it says I was thinking about adding one extra exercise…
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Creaky joints
It's been four months since I started weight training, I am much stronger and feel better - but find to my mild horror that my knees and neck have both started creaking. There is no pain, but the sound from the neck, especially, is most disconcerting. Could this be a result of the lifting, or just a coincidence? I was…
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Bending knees in elliptical machine
I was chugging along on the elliptical today when this neighbour of mine stopped to tell me that I should keep the knees bent even when the pedal is at the lowest - he said that I could wear out my knees if I don't keep them bent, I tried observing what I was doing and I got totally confused. I suspect I am straightening…
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More on the core
http://www.myfitnesspal.com/topics/show/1069138-engaging-tightening-core-what-does-it-mean I asked this question at the ETP forum, on core tightening. Pasting it here in case anyone wants a dekko at the advice given. I am also curious - do you all make a conscious effort to take a deep inhale/exhale with each rep?
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SLDL - much confusion
This is a longish post, sorry. I asked this on another forum but I am still not clear, I thought I'd post it here for inputs. I am doing SLDL (AllPro routine) and many of us at the AllPro group here are quite confused about the right form for the SLDL. I googled this up and got a bunch of technique advice, some of them…
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End of Cycle2
So, today was Test Day for Cycle 2. I have had a rough time this cycle - what with twinges in the knee and on 2-3 occasions, pain in the upper back (between the shoulders) - so though I managed to finish all the reps, I took a deep breath and sternly told my macho ego that discretion is the better part of valour, blah blah…
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Engaging/tightening core - what does it mean?
I suspect this reveals my rank newbieness in lifting but I am getting steadily more confused about the core-business. Aeons ago when I briefly learnt karate, I was told to brace my stomach as if I was going to be punched and that was what was core-tightening. Recently a friend directed me to a yoga movement which is more…
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Lost days
So, I had to rush out of town due to a family emergency - and ended up missing the Light day of the earlier week, and the Heavy day of this week. (Claston, no longer Cycle buddies, boohoo!) What's the best approach for me now? Should I repeat last week's Heavy & Medium this week (8 rep week) and then start the 9 rep week…
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About rep ranges
I was reading another post on "lifting heavy" and someone said which confused me, because elsewhere I read that it is better for beginners to do a 8-12 rep range. So what does this really mean in terms of muscle growth/strength - and fat loss? i did read about hypertrophy but I wasn't too clear about why this range is…
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Dumbbell math
SInce I am using dumbbells, I have to figure out how to do the 90% and 80% days - my gym has dumbbells from 1kg to 10kg. So I can't fine tune a 90% weight - and if I go to 80% for Medium, then the Light day becomes ridiculously light. I don't have magnetic weights (as was mentioned earlier) - so I thought I'd look for half…
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Rest times
I asked about rest and recovery over at the ETP thread and there was a general opinion to over think it :laugh: and to go by how my body feels - and anyway at a deficit it doesn't matter that much However, for my own learning, I want to understand what this means (copied from the FAQs) How does longer/shorter rest affect…
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Recovery between sets
So, I'm finishing my second week of the AllPro routine that Sara recommended. One of the doubts I had was about recovery. I read through a lot of pages in that thread (they locked that thread after there were 10,000 posts and I am so impressed with the man's patience in answering questions again and again! Reminded me of…
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Floor press question
I have access to a bench without a rack, so my options are to either to go ahead and use the bench with dumbbells or do the floor press. I started with the former and am now more inclined to do the floor press, after reading that it can be safer for the shoulder (I had a rotator cuff injury last year) My doubt is : as the…
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All Pro Beginner Routine
I plan to switch from NROL to the AllPro routine that Sara linked in another thread. I had a few doubts I wanted to clarify: This is the routine given: Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises a) This routine has no lunges (my nemesis) and while that…
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Videos on form
I thought it might be useful to have one thread with videos on form. I found a couple in AllPro's own thread, as recommended by him, so I will add those.
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I hate lunges
I started NROLFW last month, am midway through the Stage1 - and I find that the one exercise that gives me the heebiejeebies is the lunge section. I've progressed a bit on squats, doubled the starting weight, going on 3 sets now from the initial 2. But lunges - aaaargh - I can barely eke out the original 2 sets. My knees…
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Deadlift question
I read up on good form for a deadlift and it is recommended the feet go under the bar. My problem is that I am quite short (5'2") and I am using only a 14lb bar with a teeny weight on the side - so the bar is barely off the ground (like it is when they have the huge plates as weights) - I could squeeze my feet under…
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Composition of muscle
I had this doubt about water intake and muscle composition. I rarely feel thirsty and so I hardly ever drink water - indeed, i need to remind myself to take a glass once in a while. I have checked this out with doctors and nutritionists and the replies flipflop between "drink 8 glasses a day" and "leave it be, your body…
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Doubt about alternating sets
Hi, I had a doubt about alternating sets in the Stage 1 workout. As I understood it, the idea of combining 2 workouts in an alternate set is that the second workout uses different muscles from the first, so the recovery period is longer, even as you are working out. However, in Workout B for Stage 1, he has given Dumbbell…
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BMR calculations
I am a newbie here and first of all, I'd like to thank everyone on this community for the great discussions and advice that I've found here. I've been reading a lot of the threads and it's been a massive eye-opening on many issues. I had a doubt here which got sparked off by this post in another thread. (Thank you, Banks…
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Thank you to all Success Story posters
I've been reading this part of the forum almost every day. Especially on days when I feel I need a particularly large boost of encouragement. I realize that I haven't even had the guts to take a Before snap of myself, am so petrified of how it will look. In fact, for the longest time, I've been avoiding having snaps taken…
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What's a good strength training workout with these machines?
I have access to a gym closeby which has some limited equipment. I was wondering what sort of a workout I could do with this, to get the max out of what is available Range of dumbells - from ittybitty ones to much more than I can possibly carry Bunch of weighted balls - medicine balls, I think they are called? with handles…
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1200 seems to be more than I was eating before
I find it very difficult to budge my weight - in the past, even with a strict diet or tons of exercise, I found that my weight might drop by say, 2 pounds, and then a week later it would be back on. I am pre-menopausal, and water retention could be one problem. When I logged onto MFP, I was told my Maintenance Calories are…
