Out of Pod Experience

Ah, ok I didn't realize strength was a goal. I'm hard of reading sometimes. I'm a light guy.

Well people in the millitary who **** off their drill sergeant can probably do push ups every 20 minute.

Daily Protein Requirements

Average person need .8-.9 g of protein per kilogram of body weight.

Average person who does general workouts to lower level athletes need approximately 1-2 grams of protein per kilogram of body weight.

Higher level athletes to bodybuilders need 2-3 grams of protein per kilogram of body weight.

The body is primed to uptake protein within 45 minutes of higher intensity workouts.

Do many different forms of pushups. This is an excellent video

I am 38 and can do most of these while not looking big at all, but he could probably do a much higher number of repetitions. I do finger tip pushups from the knee down position as well plus push ups while griping the sides of physioball

I also developed modified a technique for my clients that can not do pushups that utilizes smith machines. As the bar can be lowered incrementally you can work on push up form in positions angles where gravity exerts significantly less force on the joints and they can do full depth motion while learning proper trunk and hip control. As they get stronger, the bar can be lowered over time to put them in a horizontal position in the same fashion as one would increase weight and repetition for standard weight lifting. Anyone can utilize this techniques fro new push up forms and or to condition the motion in a less weighted potion.

EDIT: There are 2.2 pounds per kilogram for simplified conversions

EDIT 2:

I just caught your post at the top of this page. To increase max strength you need to work with weights that are going to cause higher levels of damage to the muscle fibers and therefore stimulating repair. When the cells are repaired the body increases each cells surface area thus directly increasing maximum contractile potential. Weights that can only be done in sets of 8 or less are what you want to do to increase mass. If that is what you are looking for then do the same exercises above with a weighted vest and triple your time of decent for each rep; basically negatives for pushups. Additional assistance for ascents can be done by a partner pulling on a weight belt with a wrapped towel. Perform it in the opposite fashion as bench press negatives where the partner helps pull the bar up on later extra reps while the bar is lowered extra slow solely by the one on their back.

All that being said if you are really into torturing yourself on the topic this is an excellent source.

I passed my firefighter physical fitness test, so listen close!

If you hurt and cant move or rotate a muscle without feeling pain or discomfort. The most importaint thing you can do is rest it, as long as it takes. Then once you are healed, begin your normal training regiment, but take it easy.

Stamina/ cardio: If you want to improve your stamina and cardio, try Krav Maga. Not only will you increase endurance, but you will be able to Truely test your reflexes.

Arm stregnth: Try rotating back and forth between excersises by muscle group. for example, do 20-30 bicep curls then 10-15 overhead lifts for your triceps. then switch back and forth between muscles doing about 10 of any kind of manuver you can come up with. Try to keep the weight consistent and raise the weight by 5 if you are using two arms for one weight. (This is for dumbells).

Abdominal: Dont only do situps because this excersise only focuses on your lower abdominal muscles that will leave you with an uneven muscletone. Try doing a plank for 2 minutes as well. Now dont laugh at me, but go on youtube and look up Brandon Carter's abdominal assault. It'll only take 15 minutes, but dont underestimate it because it is a work out video. It will leave you exhausted. It is also garunteed to use all your abdominal muscles.

Water: Yes, even water has it's own specifications. What's important is finding a balance between electrolytes and h2o. Why it's important: if you drink only thick fitness drinks like gatorade or vitaminwater, your body siphens energy from ypur muscles to help dilute the drink so that it can digest it, but you need the electrolytes they provide. Take half a bottle of a fitness drink and replace about half of it with water. This will give you a good balance.

So yesterday I did an intense workout session and got my upper body muscles all tore up. Then as I felt them starting to seize up, I pushed some extra into them, just to really drive it all in...and.....

...nothing. My muscles never finished seizing up, and today they are still strong and not significantly sore at all. It doesn't even feel like I worked out.

FFS this is getting stupid




I do a lot of carrying trays and food service pans. When I hold a rifle, it's hooked up to an electronic cable and I'm pointing it at a screen with targets depicted on it. Sometimes we have to run around on base in cars going between work sites to pretend we're out in the field. I've been in the field, too. We danced around offshore on an aircraft carrier and when we finally went on land, it was to take a load off in town and go have fun. We took some hovercraft up in the sand to do training.

Real military isn't all bullets and barbed wire.

Out of curiosity, how was it two days after? I tend to get delayed onset muscle soreness two days after, one day after I just feel awesome.

I improved my press up performance as a bi product of weight training. I also row, and I row better not because I row often but because I weight train. Press ups make demands of various parts of your body, including your leg muscles, arms, chest and ... most importantly your core. I can double my press up reps with good use of my core. Also, breathing helps. Always breath out when you raise your body, it helps to engage the core.

A regime should work your entire body and there are a gazzilion ways to do that. Things I do include hanging leg raises, shoulder press, leg press, lunges, dead lifts, bicep curls, seated rows, planks, wood choppers, chest press, flies, and so on. And, of course, push ups.

For strength I start with a weight I can complete 10 reps without failure. I rest for 30 seconds. Then I stay with the same weight for 10 more reps. Then I up the weight a bit and go for 6 to 8 until I am failing on the 8th. Rest. Then repeat 6 to 8 reps with a lower weight until failure. Rest. Then again with a lower weight until failure. Rest. There comes a point where I am spent. That's when I stop.

*Failure* is when I am unable to lift with good form. Not when I am incapable of lifting. Form is important otherwise I'm just wasting time. I usually have a gym buddy or personal trainer at hand to keep an eye on my form, and also to help me as I approach failure. Those final reps are where the gains come, and it is helpful to have somebody help me get the weight up so that I can control it on the way down.

When actually training push ups, I go to failure, rest, repeat until I lose form. Then I go on my knees and do it again until I'm spent.

Diet is important. I eat clean. I make sure my protein intake is right for my size. I drink plenty of water. I take a protein shake with a little bi of honey immediately after my workout. My trainer says this helps with various things including testosterone production which is important for muscle development, especially as we get older. I'm in my mid 40s so boosting testosterone is important. I eat about 1 hour after a workout (I get ravenously hungry). Also, SLEEP. Recovery and muscle growth happens when we sleep. So getting 8 hours every night will work wonders. Alcohol reduces the effectiveness of a workout. I've dropped my intake to a point where I drink in a year what I used to drink in a week. I never thought that would happen. :)

Could be an age issue. Could be your routine.

Men's production of testosterone peaks around 18-20 and drops afterwards, so a diet that worked well at 18 will produce a pot belly by 35. Since everyone is different, your testosterone levels might be low. They might not. Without getting tested it is impossible to tell.

Are your workouts the same? Have you looked into periodization? This is the text book on the subject (the campus I recently graduated from has a sports medicine program and this book was used).

As for the delayed onset muscle soreness, I find that calcium supplements help reduce them (nothing fancy, just 200% of RDA).

You can strengthen your muscles much faster than you can strengthen your tendons, and over doing things will cause tendonitis (I'm currently recovering from this). Stretching helps, proper posture is even more important. It took a physical therapist to identify what I was doing wrong with my posture which made the over-exertion much worse.

The book you listed is a solid text.

I just want to pint out that tendons and ligaments are cartilaginous in nature and do not get stronger or weaker per say. Ligaments can get 'weaker' if they are sprained. Since ligaments have very poor blood flow ligament tissue has very poor healing properties. Also add in the fact that cartilage has little recoil properties increases the laxity of ligaments post sprain.

Tendons can get tight and one can loosen them as well, but they have little in the sense of contractile capabilities. There fibers run perpendicular to the fibers of the muscle they attach to bone therefore even if they could produce force it would be at roughly a 90 degree angle from the line of pull of the muscle. They are primarily there to transfer the forces generated by the muscle cells into the bony attachment of the tendon.

Back to Reaver; to get DOMS you need to be doing weights that are significantly higher than you can reasonably do without a spotter. If you never have to have someone assist you with you last reps you will be hard pressed to ever get significant DOMS and muscle hypertrophy in response to the damage.

BURN NULLSEC!!

and a cold shower