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Happy to inform that Manytools is now fully Chromeready, thanks Google! A secure connection had been due for a very long time. Quickly lookup any person by e-mail address or name. For instance, the Pentium FDIV bug caused some Intel microprocessors in the early s to produce inaccurate results for certain floating point division operations.
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Oxford University Press. Hyman, Anthony Charles Babbage: Pioneer of the Computer. Princeton University Press. More muscles working is more weight you can lift. Dips trigger your triceps muscle to grow more than skullcrushers do. If you want extra arm work, add Dips to workout A and Chinups to workout B.
Three sets is enough since the main exercises already work your arms. Your program will look like this…. My app will show you how to progress when you upgrade to StrongLifts Pro. Use it to save yourself having to think about all this. Give your body time to get used to the extra arm work before adding more.
This way you can also see the impact adding Chinups and Dips has on your arm development. After that you can add direct arm work if needed.
The best isolation exercises for your biceps and triceps are Barbell Curls and Skullcrushers. Barbell Curl with the same Olympic bar you use for the Squat and Deadlift. You can use the EZ bar for Skullcrushers but not for curls.
Two sets is enough with all the work your arms already get. Just focus on doing the exercise correctly, with proper form, moving your muscles over the full range of motion. Straight arms at the bottom of curls, touch your nose with the bar at the top. Feel the muscle. DO NOT train your arms on rest days! They need to recover from your last workout so you can press and pull heavier next workout.
This gives your arms Sunday to recover and get stronger for your workout on Monday. Isolation at the end. Your legs are large muscles. The main function of your abdominal muscles is to support your spine. They contract to keep your spine neutral when you stand, move, Squat , Deadlift , etc. The heavier the weight you lift, the harder your abs must work to keep your spine neutral. This triggers your ab muscles to grow.
Your abs may not be visible if a layer of fat covers them. Endless situps and crunches does not burn fat locally. You have to lower your overall body-fat to see your abs. You do this mostly by improving your nutrition. You have to build your ab muscles first. Better, lifting heavy can make your abs so strong and muscular, that they stick out more. Keep in mind that there is no such thing as lower abs. Your lower and upper abs contract as a whole.
Learn to stand properly. But if you want to add some, do hanging knee raises and prone bridges. Add one to each workout. Two sets of eight on the former. Sets of sec for the latter. Upgrade to StrongLifts Pro in my app and it will show you how to progress. Squats and Deadlifts work your calves — the muscles contract to straighten your ankles when you lift the weight.
The range of motion is limited though compared to doing standing or seated calf raises. So it can make sense to add these exercises to give your calf muscles extra work. But it can be a waste of time if you have high calf muscle insertions. My calves muscles hang high in the top third of my lower leg.
The bottom two thirds is all tendons and bones. The muscle bellies are strong and muscular. But nothing can make them hang lower. This creates a skinny look. Your calves are used to a lot of stress from walking every day. Make sure you go heavy with the weights.
And be realistic. If you have high calves like me, the muscles are unlikely to ever stick out from every direction like some guys. Like they say, if you want big calves, choose better parents.
Best thing in that case is to get over it. It will shut them up. Cardio helps fat loss by increasing the amount of calories you burn. Your body burns calories to fuel your cardio. But it also burns more calories for up to 48 hours after your cardio if you do HIIT.
If the total calories you burn is higher than the calories you eat, you lose fat. But lifting weights is always more important than cardio. Many people try to lose fat by doing cardio only.
They usually lose a ton of muscle and end up skinny-fat. Lifting weights prevents muscle loss and builds muscle. It makes you look better. It therefore has priority over cardio. Nutrition is also more important than cardio. One Big Mac has kcal while 30min cardio only burns kcal. You have to improve your nutrition as well. You can create a caloric deficit by eating less while lifting weights. Cardio just allows you to eat maintenance calories while creating a deficit.
Or it can create a bigger deficit to speed up fat loss. But you can get lean without doing any cardio. LISS burns more calories. The intensity is higher than when walking.
HIIT is therefore better. But you burn more calories through EPOC aka the afterburn — your metabolism is higher for up to 48 hours after the cardio.
Add a 5min warmup and 5min cool down and you have 30mins total, burning just as much as with 30mins LISS. You have to push yourself to get the most out of it.
This also makes HIIT cardio harder to recover from. If you try to do this every day, it will hinder your recovery. Do the minimum amount of cardio you need to get results first.
This way when you get stuck and you will, everyone does , you can add more cardio to get unstuck. Only competitive bodybuilders trying to get to low single digit body-fat level need cardio six times a week. Best case you plateau, worst case you get an overuse injury. Best is to start with two HIIT cardio sessions a week first. After a few weeks you can add cardio on Wednesday too if needed. This gives you four rest days a week to recover.
It will pre-exhaust your legs for Squats and limit how heavy you can go. Lifting weight is more important than cardio as already explained. Do your cardio at the end. Yes this is hard. Cardio on your rest days is a terrible idea. When does your body recover for your next workout if you train five days in a row? The only exception is Saturday. You have Sunday to recover before the next workout on Monday. Like this…. The simplest way to do HIIT cardio is on the stationary bike.
Warmup five minutes at a low intensity. Then pedal as fast as you can for 30 seconds. Go back to an easy pace for 90seconds. Repeat for five rounds and cool down with 5min at a low intensity.
This will take you about 20mins. The key is to push hard during the intensity bout. Increase the resistance so you can pedal fast and hard. You should be out of breath within ten seconds. Do sets of 20 reps and take as much rest as you need to make it. Use good form by engaging your hips. Be warned this will get you sore the first time.
Lifting weights is good for your heart. It decreases your heart rate and blood pressure. My resting heart rate has been around 50 for years despite never running and barely doing cardio. Doctors are usually surprised by this as the main thing I do is lifting heavy weights several times a week. The people who do such routines need to add cardio. We do compound exercises that work our whole body. We increase the weight progressively. And we reach high training intensities.
Your heart rate increases and you get out of breath. After resting three minutes, you do your next set. This like high intensity interval cardio — it trains your heart and lungs.
Everything under the bar gets stronger when you Squat heavy — muscles, joints, bones. Your heart is a muscle. It gets stronger like every other muscle. It has to so it can pump blood to your muscles and the rest of your body when you lift heavy weights. This strengthens your heart muscle. It works like this: your muscles contract when you lift weights. They compress your blood vessels which increases your blood pressure.
Your heart must pump harder against this resistance to deliver blood. This strengthens it — your left ventricle increases in strength and muscle size. Your blood pressure comes back to normal after your set is done. But it also decreases over time. Lifting heavy weights strengthens your muscles. Stronger muscles are more efficient — it takes more effort to tire them.
Stronger muscles therefore also put less demand on your heart. As an example, think of walking up stairs. Each step is like a single leg Squat. Double your Squat and your legs get twice as strong. Each step now takes your legs half the effort. So they puts less demand on your heart.
Stronger muscles basically makes your heart more efficient. It will become above average level, and things like walking up stairs or even short runs will become easier. Stronger muscles last longer. It takes longer before they get tired because every movement takes less effort than before. So the stronger your muscles, the longer you last and thus the further you can go.
Think about it — marathon runners rarely have to quit running because they got out of breath. They quit running because their legs are tired.
Just like you have to Squat to become good at Squatting , you have to run to be good at running — at the minimum to improve the skill of running. To get more efficient at it. Strength training makes weak endurance runners better at long distance running. Instead it hurts strength gains by making you less explosive and hindering recovery.
Strength and endurance are at opposite ends of the spectrum. There are freaks who manage to get good at both. What you need for strength is different than what you need for endurance. Long runs will tire your legs for Squats. Worst case you get an overuse injury from doing too much. You can get fit faster than you can gain strength. People who are already strong can get fit in a matter of weeks. So prioritize lifting.
This gives your legs a day off before the Squats on Monday. But watch out with doing too much. Your body needs to recover from all that stress in order to progress. All you need is a barbell, bench, plates and Power Rack. That means you can do the full program at home in your garage, basement or backyard if you have the space. I bought a home gym in I lifted for 12 years in my home gym, mostly alone. Here are the benefits I found…. The main drawback of having a home gym is that you need space.
You need a garage, basement or backyard shed big enough to put everything in. Ceiling must be high enough for your rack to fit and to Overhead Press inside. The place must be at least 3m wide so you can put plates on your bar. This is why I sold my home gym in My parents moved to a new house which has no big garage.
I live a simple life and travel a lot. And gyms are better today than 10 years ago. So since I train in gyms again. Home gym drawbacks…. The home gym years were great though.
I trained with better equipment than I could have ever found in gyms close by. I saved a ton of time too. And I saved a lot of money. The resale value is great if you buy quality equipment. And it lasts a lifetime — my brother still has my barbell. If you have the space, do it. Your garage, basement or backyard shed will do fine if the floor is solid concrete. Some people have even turned a room in their apartments into home gyms.
And buy quality. Buy the best equipment you can get. Quality equipment lasts a lifetime and the resale value is great as I said. The Power Rack has four vertical supports. It also has two lateral, horizontal safety pins to catch the bar if you fail.
You need one to get the bar on your back. You could pull the weight from the floor on your shoulders. But that wastes strength and is a Front Squat. With the Power Rack you can unrack the bar from the J-hooks on your upper-back.
If you fail on the Squat or Bench mid-set, the horizontal safety pins will catch the bar. So you can go all-out, get more reps and make better progress.
I lifted weights for 12 years in my home gym. I was usually alone, without spotter. I failed reps many times with heavy weights. The safety pins always caught the bar when I failed. Even if you have a spotter, best is to Squat and Bench in the Power Rack anyway. He might not pay attention or react fast enough when you fail. The Power Rack is more reliable — it catches the bar every single time, whatever happens.
All it takes is setting the safety pins at the proper height. If you fail, you can return the weight to the floor. Unless you have limited space, it makes no sense to Deadlift and Row in the Power Rack. Just do it outside. If you fail you return the bar to your chest. But the Power Rack helps you getting the bar on your shoulders for each set. It saves you having to clean it from the floor since you can take it from the J-hooks.
Most Power Racks come with a pullup bar. You can use it to add chinups as assistance exercise for extra arm work… or for hanging knee raises for ab work. You can usually also get dip bars for your Power Rack so you can add Dips as assistance work for your triceps if needed. The safety pins must be adjustable so you can set them at the proper height to catch failed reps. And it should have outside J-hooks to take the bar out for OHPress unless the rack is tall enough to press inside.
Many people have done it from scaffold or even wood. But your milage may vary. You can find plans on the Internet. If your gym has no Power Rack, go to another gym or build a home gym. I understand switching gyms can be inconvenient. The gym can be further away and cost more. But this is what I would do.
I also travel a lot. I only train in real gyms because this is important to me. For example — I go to Hong Kong quite a lot. The best gym there is Pure Fitness. They have Power Racks, Eleiko bars, platforms, chalk. Do you want to get real results? Is this really important to you? Or are you fine wasting time and effort on a BS routine in a fake gym with shit equipment?
But you need the right equipment. Get it cancelled or resell it. If nothing works then accept your loss and move on. Your time is more valuable. Cut your loss and go train in a real gym. Squat Racks are open Power Racks. They also have J-hooks to get the bar on your back for Squats. Some Squat Racks have safety pins, some not which makes them unsafe.
I used one the first five years of my training career. Squat Racks with safety pins are usually not adjustable. The pins are fixed. This will stretch your hips hard and can cause your lower back to round. You can fix that by raising your feet stand on plywood. This will throw you off balance and mess with the next rep. Cutting your depth short is not an option because you have to break parallel.
The only solution is to Squat outside the rack without safety. You can use the Squat Rack for the Overhead Press though to get the bar on your shoulders. Power Racks are better than Squat Racks because of the adjustable safety pins. But if your gym only has a Squat Rack then use it to get the bar on your back and ask for a spotter.
If you have limited space in your home gym, this looks like a great Squat Rack…. Squat Stands consist of two vertical supports. Each one has J-hooks to help you get the bar on your upper-back for Squats. Olympic weight lifters usually use Squat Stands. It allows them to Squat the weight and then lift it overhead if they want to. Weight lifters drop the bar on the floor if they fail. But this takes practice. It also takes the right equipment — without bumper plates you break the bar and floor.
Bumper plates cost more and take more space. If you train alone in your home gym as I used to, best is to get a pair of sturdy saw horses to catch the bar if you fail. Squat stands take less space than Power Racks. If you want to do assistance work like Pullups, raise the j-hooks and hang from the bar. Just watch out when you rack the weight — they can tip over if you rack it too hard into the J-hooks.
The bar moves freely in the Power Rack. The smith machine does. It will force you into fixed, unnatural movements. This can hurt your knees, back, shoulders, wrists, elbows and shoulders.
There are newer 3d smith machines that attempt to fix that by allowing horizontal bar movement. But the bar is still attached on rails. So the machine is still balancing the weight for you instead of letting you balance it yourself.
This takes work away from your muscles and is thus less effective. The smith machine looks safer since the bar is attached on rails. But it has no horizontal safety pins to catch the weight.
If you fail, you have to quickly rotate your hands to rack the bar. This is like using training wheels to learn how to ride a bike. Sooner or later you have to remove them. This is why kids now use balance bikes instead of training wheels. The only way to learn how to balance the bar is to practice it from day one. You do this best using the tool you want to get good at balancing.
Use the bar, start light, add weight each workout. Set the pins of the Power Rack to catch failed weight. Fail on purpose a few times to build confidence. If your gym only has a smith machine but no Power Rack, switch to a real gym or build a home gym.
It will give you the best comfort and security to lift heavy weights with confidence without hurting your joints. Powerlifting bars have…. Many gyms use cheap bars to save money.
But it can give you trouble in the long run. Cheap bars often have no middle knurling, so they can slide down when you Squat. The smooth part can be larger and thus harder to grip for Deadlifts. Or the whole bar can have knurling and scrape your shins for Deadlifts. Cheap bars usually bend more easily which can cause fear of it breaking in two.
Some cheap bars have fixed sleeves. The plates will spin on every rep and stress your wrists, elbows and shoulders when you Squat and Press. Some gyms have fixed weight bars which makes it impossible to add weight in small steps each workout. Your gym might have a powerlifting bar hidden in a corner. Ask the gym manager — you never know. Note that powerlifting bars are different from weightlifting bars. Olympic lifters use bars that are less stiff.
For heavy Squats this is a bad idea as the bar moves too much around. The sleeves of weightlifting bars also spin faster. This helps Olympic lifters get under the bar faster without releasing their grip. But it makes the bar harder to grip on Deadlifts as it rotates more. It will roll down your back during Squats as well, especially since these bars have no center knurling.
If your gym only has weightlifting bars, then use it. These are good…. Good powerlifting bars are expensive. They can cost more than your Power Rack. Save money on the plates, but not on the bar. You want something that feels secure and comfortable so you can lift heavy with confidence. Dumbbells or kettlebells are no replacement for a barbell as already explained. You can use heavier weights with a barbell. Heavier is more stress on your body, and thus bigger strength and muscle gains.
Db and kb are fine as assistance, I use them. Your barbells can have slippy sleeves. Or you press some reps uneven. Or you hit the safety pins by mistake when you Squat or Bench Press. All of this can make the plates move while you lift, and distract you from lifting with proper form.
Some people prefer to Bench Press without collars. If you fail mid-set, you can then tilt the bar to one side. The plates will drop on the floor so you can get away from under the bar.
Best is to lift inside the Power Rack with the safety pins ready for maximum safety. Together with your bar, this will keep you busy for up to six months. The best plates are round and made of solid cast iron. And they make that old school sound when you lift heavy weights.
Recommended iron plates…. I recommend you stick with iron plates. The bar will start at the same height on the lighter weights. Fractional plates weigh 0. Some only have 2.
This forces you to add 2. The solution is to use fractional plates. Tell the gym manager to get a set so you progress better. This shifts the center of gravity and causes bad form. Fractional plates are more expensive per pound.
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