ExRx.net

I work as a doctor at a rural mission hospital in the Highlands of Papua New Guinea. Prior to that I had a private practices in Montana and Washington for 15 years. I stay in PNG for 21 months at a time, then have 3 months of "home assignment" in my home country, which happens to be the US. During ...

Looks pretty good ... just be careful re-racking after a let of squats. If you put it back too hard you could tip the rack, since wood is lighter than steel. Yeah I've been thinking about this one. Don't actually have an easy answer to that yet, but thinking about it... How about just extend the ho...

Responding mostly to Kenny, Jungledoc and Clip, I want to make sure I've got the main points: 1) Stretching agonist before lift is contra-indicated, not just useless but counter-productive. 2) Stretching afterward serves no purpose 3) If you have specific mobility issues, an injury, find the stretch...

It looks sound, so nice work. But for the added durability factor, I'd stick plate metal on the surfaces that will come in contact with the bar. Yup, I've considered this. Since I'm doing Stronglifts 5x5 and have reset my weights lower, it's not an immediate issue. The idea I guess is you can get s...

Matt Z wrote:Looks pretty good ... just be careful re-racking after a let of squats. If you put it back too hard you could tip the rack, since wood is lighter than steel.

Yeah I've been thinking about this one. Don't actually have an easy answer to that yet, but thinking about it...

I've posted a description, with pictures and instructions, of my 50 USD power cage, which requires 15 studs, a saw, a tape measure, and a hammer or drill. Pros: Cheap, good for squats, press, and bench. Cons: Not adjustable after being built, no real facility for pull-ups, unknown weight capacity. h...

The site recommends bent rows from the ground. I tried those and they seem awkward. Don't mind doing them but the pause to put the wait on the ground is a bit odd, plus I find it more difficult to keep a flat back. My exact reaction when I first saw them, so I avoided them and wish I hadn't. For th...

Like many beginners, I was bewildered by the vast array of opinions and advice on lifting that is out there, but eventually I found the "Church of the Basic Compounds" of which I have become a happy convert. By actually lifting, then reading advice from many sources, I gradually could figure who mad...

I'm curious, where does everyone else work? Do you enjoy it? Let me know, I'm new to the world of 'big kid' jobs, so it's pretty exciting to me. I manage a Data Warehouse for a large publishing company. I enjoy it a great deal. I get to manage software development and also do analysis of the data i...

Diana: Each of those lifts works many muscles! You have hundreds of muscles, and if you worked on them one at a time, you'd be at the gym all day, and then the muscles wouldn't be trained to work together! I think he says that you can add in an assistance lift or two, if you have specific areas tha...

First off how is the 5x5 program? Diana Don't know who you're asking but I'll answer :smile I'm greatly enjoying Stronglifts 5x5 for many reasons. In no particular order, these are: 1) Great for form. By following the advice to begin again with lighter weights, I've identified form mistakes on ever...

The problem there is that grip strength becomes the limiting factor after a while. Amen to that. Trying to do dumbbell squats I was loaded up with a 60# vest and trying to haul 70# in each hand. I stalled entirely on grip strength. Also, it seems when doing dumbbell squats, as a beginner, you can e...

ginkeq wrote:A bunch of (barbell) exercises seem to mess up my hands: SLDL, Calve Raises, and Hack Squats

How do you deal with that?

I tell my kids they're "palm muscles". My palm muscles are getting huge.

Ok, just kidding...

I am a beginner myself, but perhaps my short experience can add something. I would say there are three things to worry about before reps and sets, these are: 1) Form 2) Form 3) Form I started eight months ago completely untrained. I did single sets to failure because the exrx.net site said it was a ...

How frequently do you change your routiune? By this I mean the exercises themselves rather than the weight etc. I've only been at it 8-9 months, but for what its worth: 1) I started with a push/pull split taken from exrx.net. 2) For some time I would add/remove one exercise about every two weeks. C...