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Strength

Is it a good sign if you don't feel like training again the day after a good strength training session? Or does it mean you should push harder?

Listen to Your Body: The Key to Effective Training

Hi, Angela. That's a really good question. I would say first and foremost, there's no good or bad sign. You should always listen to your body. If you feel like you can push, then push. If you feel like you're exhausted and you need to pull back, then focus on your recovery strategies. Getting nine hours of sleep hydrating, maybe some stretching or yoga. I think the best way to not feel sore after a hard session is just consistent training. So it kind of depends on what your training regimen has been like with that said, it's a continuum. So if you are training four or five days a week and you are constantly getting sore and exhausted and your sleep quality isn't great and you're losing your appetite. Those are all signs of overreaching and overtraining. In which case, you might need to pull back and again, focus on your recovery if you're training every once in a while, once twice a week and you're getting sore after a hard session, I think that's ok. Again, maybe you just have to pay attention to what your recovery strategies are and increase those

Listen to your body. If you feel like you can push, then push. If you're feeling sore and exhausted, focus on your recovery strategies. There's no good or bad sign, it's about finding the right balance for you.

Hi Angela, great question! When it comes to training after a good strength session, there's no definitive answer. It's important to listen to your body. If you feel like pushing harder, go for it. However, if you're feeling exhausted and in need of recovery, then focus on strategies such as getting enough sleep (around nine hours), staying hydrated, and incorporating stretching or yoga into your routine. Consistent training is key to minimizing post-workout soreness. That being said, it's a continuum. If you're training four or five days a week and constantly feeling overly sore, exhausted, experiencing poor sleep quality, or losing your appetite, these could be signs of overreaching or overtraining. In such cases, it may be necessary to scale back and prioritize recovery. On the other hand, if you're training sporadically (once or twice a week) and experiencing soreness after intense sessions, that's generally okay. Just pay attention to your recovery strategies and consider increasing their frequency or intensity as needed. Ultimately, listening to your body is crucial in determining the appropriate approach for each training session.

How does 3D and suspension training compare to weights and machines in terms of fat loss,muscle tone and general health?

Balancing 3D and suspension training with weights for optimal fitness results

Hi there. Great question. A 3d suspension training system can certainly help you build muscle. It can challenge your core stability and you can work in different planes with that said, just like anything. I don't think that should be the only tool that you use. It's certainly a great method. And again, it can definitely help you build muscle, but I believe you still need free weights and machines for resistance training to appropriately load your muscle to actually build some size.

A 3d suspension training system can help you build muscle, but it should not be the only tool that you use. Free weights and machines are also necessary for resistance training to build size.

Comparing 3D suspension training to weights and machines in terms of fat loss, muscle tone, and general health, it's important to note that a 3D suspension training system can be effective for building muscle. It challenges core stability and allows for exercises in different planes of movement. However, I believe it shouldn't be the sole tool used for resistance training. While it is a great method, incorporating free weights and machines is necessary to adequately load the muscles and promote muscle growth. Therefore, a combination of both 3D suspension training and traditional resistance training is recommended for achieving optimal results in terms of fat loss, muscle tone, and overall health.

In your opinion, who’s better between Messi and Ronaldo?

Messi: the undeniable choice for football's greatest player.

I believe Messi is definitely the better player.

Messi is the better player in my opinion.

For someone who cannot do pushups, what strength and resistance exercises would you recommend?

Building Strength and Resistance: Alternatives to Pushups

If this is because push ups are hard start in just a high playing position and hold that for 20 or 30 seconds, then you can start to progress to push up, lowers, take three seconds to get your chest to the ground reset and then push yourself up. You can also do bench press, dumbbell, bench press and dumble incline press. If those things are painful, try a cable, horizontal press.

Start with a high playing position and hold for 20-30 seconds. Progress to push ups, lowers, bench press, dumbbell bench press and dumbbell incline press. If those are too painful try a cable horizontal press.

For individuals who are unable to do push-ups, there are alternative strength and resistance exercises that can be recommended. To start, you can try holding a high plank position for 20 or 30 seconds, gradually increasing the duration over time. This helps build core and upper body strength. Another progression would be to perform push-up lowers, taking three seconds to lower your chest to the ground and then pushing yourself back up.

In addition to push-up variations, you can incorporate exercises like bench press using dumbbells or a barbell, as well as dumbbell incline press. These exercises target the chest, shoulders, and triceps muscles. If any of these options cause discomfort or pain, you can try a cable horizontal press as an alternative. Remember to start with weights that are appropriate for your current strength level and gradually increase as you progress.

Which would give me the better results at the gym a 4 day split or 5 day split?

Choosing Between a 4 or 5 Day Split: What's Best for Your Gym Results?

Hi there. I would say it depends on what your ultimate goal is, whether it's muscle size or fat loss. Of course, if your schedule allows a five day split would be better because you will be able to get more training sessions in throughout the course of the week and then over time. However, if your schedule only allows you a four day split, then you can definitely monitor your volume to get a similar result.

It all depends on your schedule and what your ultimate goal is, but you can definitely get a similar result from a 4 day split if you monitor your volume.

In terms of achieving better results at the gym, whether a 4-day split or 5-day split is more effective depends on your specific goal, such as muscle size or fat loss. If your schedule permits, a 5-day split would be advantageous as it allows for more training sessions per week, ultimately leading to greater progress over time. However, if you can only commit to a 4-day split due to scheduling constraints, you can still achieve similar results by monitoring and adjusting your training volume accordingly.

What’s the most optimal way to warm up for a max deadlift and what’s the best workout to improve that maximum?

Optimize Your Deadlift Warm-Up for Maximum Results

When warming up for any maximal effort, you want to make sure you're activating the muscles you're about to use. So for a dead lift, you want your hamstrings, your glutes your back, your core to all be activated. So with that said, things like single leg glute bridges, mini band, lateral locks and squats band, pull a parts leg lowers or dead bugs, front plank, side plank. Those would all be things that I would do in a warm up. And then of course, you want to be very mindful with what your warm up sets are. Maybe you start with a kettle bell, dead lift or some dumbbell rdls to groove that movement pattern before your maximal effort. And then of course, you're incremental with a 50% 70% 80% effort. As you work your way up in order to get a higher debt lift, you need to be on a maximal effort strength program, maybe a 5 ft one protocol.

In a warm up for a maximal effort deadlift, you want to activate your hamstrings, glutes, back, and core with exercises like single leg glute bridges, mini band lateral locks, squats, band pull a parts, leg lowers, dead bugs, front plank, and side plank. Additionally, use warm up sets with a kettlebell, dumbbells, or other weight to grove the movement pattern before going into your maximal effort.

The most optimal way to warm up for a max deadlift is to activate the specific muscles you'll be using. This includes the hamstrings, glutes, back, and core. Recommended warm-up exercises could include single-leg glute bridges, mini band lateral walks and squats, pull-aparts, leg lowers or dead bugs, front planks, and side planks. Additionally, it's important to be mindful of your warm-up sets. You may start with kettlebell deadlifts or dumbbell Romanian deadlifts to groove the movement pattern before attempting your maximal effort. Gradually increase the weight during warm-up sets, starting with around 50%, then progressing to 70% and 80% of your maximum effort. To improve your maximum deadlift, it's advisable to follow a maximal effort strength program such as a 5x5 protocol.

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Jillian Zeller is a CSCS Sports Performance Coach at San Diego Wave FC. She has a Bachelor's in Exercise Science and Master's in Strength & Conditioning from San Diego State. She has coached football, tennis, soccer, volleyball, basketball, and softball. She is committed to helping athletes develop physical and mental skills for peak performance. She has worked with professionals, collegiate, and high school athletes, and believes in the power of positive reinforcement.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.