I have trouble keeping my back straight during deads. What causes the rounding and how can I fix it?
Answer
It could be a lack of mobility or lower-back strength, or how your body is proportioned. If it’s the latter, the exercise might not be for you—and that’s OK. Every exercise doesn’t work with every body type. However, if you struggle to get into the conventional deadlift position with a neutral spine and it’s a mobility issue, try different deadlift variations: Trap-bar deads, rack pulls, and sumo deadlifts are all options. Additionally, focusing on hip mobility, core stability, and practicing the hip-hinge pattern will help “grease the groove” and improve the range of motion in your hips. Now, if you struggle to maintain a neutral spine once you start the lift, it’s probably due to a weak trunk. Good mornings, back extensions, dead bugs, and slow mountain climbers can help strengthen the lower back and anterior core. Also, all of those exercises make you maintain a neutral spine while you flex and extend your hips—all required during a deadlift.See Also:The Deadlift: Step-by-Step for Optimal Results
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Incremental Gains
Question
How often should I increase the weight loads in a bench press to build strength?
Answer
Think progression not max weight. Making small incremental gains weekly is more effective than slapping your goal weight on the bar right away. Bench once a week, or at minimum take five days’ rest between workouts. Do six sets of five reps for 30 reps total, and start at 80% of what you usually begin with for the first set (not including a warmup). Increase by five pounds every set, keeping proper form. Each bench session add five pounds to the last session’s starting weight. This might seem easy at first but will get harder as the weeks go on. Training progressively overloads muscles without pushing to exhaustion or risking injury like some max-rep programs. In six to eight weeks, your bench will increase substantially.See Also:The 6 Week Full-Body Workout for Serious Strength
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Nighttime Snacking
Question
Should I eat near bedtime?
Answer
Recent studies have shown that the key may not be the timing of your meal but what you eat. A 2014 study in the British Journal of Nutrition found that eating 30 grams of whey or casein protein 30 minutes before bed can up your resting energy expenditure (or amount of calories required by your body while nonactive) the next morning. Another study that appeared in Medicine and Science in Sports and Exercise discovered that downing 40 grams of casein 3½ hours after working out, but 30 minutes before bed, boosted muscle protein synthesis while sleeping. Also, a 2015 study from Maastricht University in the Netherlands showed that when subjects consumed 28g of protein plus 15g of carbs every night before sleep, they were stronger and had bigger muscles after 12 weeks than those taking the placebo. A good nighttime meal includes lean proteins and healthy complex carbs like cottage cheese or Greek yogurt with fruit, protein powder with milk and whole-grain cereal, or a peanut- butter sandwich on sprouted bread.See Also:Know What to Eat Before, During, and After Your Workout
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Leg Press
Question
Does it matter which type of leg press machine I use?
Answer
All leg presses help increase lower-body power, strengthen knee and hip extension, and decelerate knee and hip flexion. Placing your feet wide apart and high up on the plate will better target the hips, glutes, and hamstrings. Keeping them narrow and lower on the plate puts more focus on the quads while improving ankle mobility.See Also:Get the Knee ‘Teardrop’ With This Leg Press Workout
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High Powered Peanuts
Question
Which nuts will best help me put on muscle?
Answer
Nuts have a great blend of protein, fiber, and healthy fat, providing high-quality calories that will help expand your muscles. Nuts also lower cholesterol, reduce belly fat and the risk of heart disease, and improve cognitive function.
Nuts Nutrition Facts
Walnuts
High in the omega-3 fatty acid alpha-linolenic acid, a 1-oz serving of walnuts has more omega-3s than a 4-oz piece of salmon. They’re a good source of anti oxidants and phytonutrients and also help lower inflammation, which is key post-workout.
Peanuts
Peanuts contain arginine, a precursor to nitric oxide. NO helps to improve blood flow and circulation, so your muscles get more nutrients delivered to them during a lifting session, which may help you lift heavier and longer.
Almonds
Almonds have one of the highest concentrations of antioxidants, compounds that can help lower the free radicals produced during a tough workout, and are linked to lower amounts of fat around the waist.
Cashews
Commonly overlooked, cashews are full of nutrients, providing more magnesium, iron, zinc, and vitamin K than any other tree nut. Magnesium is especially important, playing a pivotal role in anaerobic and aerobic energy production.
Pistachios
With protein content similar to almonds, pistachios are also a natural “speed bump” food— their shells slow you down so it’s harder to overeat compared with other nuts. See Also:Healthy Nuts: Almonds for Protein and Lean Muscle
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Beer Belly
Question
Can I socially drink beer and ease upon my diet on the weekends and still lose weight?
Answer
Yes! you can lose weight and drink alcohol within moderation—one to two low-calorie drinks per week. As for cheat meals, the 80/20 (or 90/10) rule—eating healthy 80% to 90% of the week and “cheating” the other 10% to 20%—is often suggested by top nutritionists and registered dietitians because it prevents extreme dieting and encourages moderation when eating. I typically advise clients to have one or two cheat meals a week, but I would never advocate a cheat day where you’re cheating for its duration. That will screw up your diet.See Also:Lose More Weight With Cheat Days
I have trouble keeping my back straight during deads. What causes the rounding and how can I fix it?
Answer
It could be a lack of mobility or lower-back strength, or how your body is proportioned. If it’s the latter, the exercise might not be for you—and that’s OK. Every exercise doesn’t work with every body type. However, if you struggle to get into the conventional deadlift position with a neutral spine and it’s a mobility issue, try different deadlift variations: Trap-bar deads, rack pulls, and sumo deadlifts are all options. Additionally, focusing on hip mobility, core stability, and practicing the hip-hinge pattern will help “grease the groove” and improve the range of motion in your hips. Now, if you struggle to maintain a neutral spine once you start the lift, it’s probably due to a weak trunk. Good mornings, back extensions, dead bugs, and slow mountain climbers can help strengthen the lower back and anterior core. Also, all of those exercises make you maintain a neutral spine while you flex and extend your hips—all required during a deadlift.
How often should I increase the weight loads in a bench press to build strength?
Answer
Think progression not max weight. Making small incremental gains weekly is more effective than slapping your goal weight on the bar right away. Bench once a week, or at minimum take five days’ rest between workouts. Do six sets of five reps for 30 reps total, and start at 80% of what you usually begin with for the first set (not including a warmup). Increase by five pounds every set, keeping proper form. Each bench session add five pounds to the last session’s starting weight. This might seem easy at first but will get harder as the weeks go on. Training progressively overloads muscles without pushing to exhaustion or risking injury like some max-rep programs. In six to eight weeks, your bench will increase substantially.
Recent studies have shown that the key may not be the timing of your meal but what you eat. A 2014 study in the British Journal of Nutrition found that eating 30 grams of whey or casein protein 30 minutes before bed can up your resting energy expenditure (or amount of calories required by your body while nonactive) the next morning. Another study that appeared in Medicine and Science in Sports and Exercise discovered that downing 40 grams of casein 3½ hours after working out, but 30 minutes before bed, boosted muscle protein synthesis while sleeping. Also, a 2015 study from Maastricht University in the Netherlands showed that when subjects consumed 28g of protein plus 15g of carbs every night before sleep, they were stronger and had bigger muscles after 12 weeks than those taking the placebo. A good nighttime meal includes lean proteins and healthy complex carbs like cottage cheese or Greek yogurt with fruit, protein powder with milk and whole-grain cereal, or a peanut- butter sandwich on sprouted bread.
Does it matter which type of leg press machine I use?
Answer
All leg presses help increase lower-body power, strengthen knee and hip extension, and decelerate knee and hip flexion. Placing your feet wide apart and high up on the plate will better target the hips, glutes, and hamstrings. Keeping them narrow and lower on the plate puts more focus on the quads while improving ankle mobility.
Nuts have a great blend of protein, fiber, and healthy fat, providing high-quality calories that will help expand your muscles. Nuts also lower cholesterol, reduce belly fat and the risk of heart disease, and improve cognitive function.
Nuts Nutrition Facts
Walnuts
High in the omega-3 fatty acid alpha-linolenic acid, a 1-oz serving of walnuts has more omega-3s than a 4-oz piece of salmon. They’re a good source of anti oxidants and phytonutrients and also help lower inflammation, which is key post-workout.
Peanuts
Peanuts contain arginine, a precursor to nitric oxide. NO helps to improve blood flow and circulation, so your muscles get more nutrients delivered to them during a lifting session, which may help you lift heavier and longer.
Almonds
Almonds have one of the highest concentrations of antioxidants, compounds that can help lower the free radicals produced during a tough workout, and are linked to lower amounts of fat around the waist.
Cashews
Commonly overlooked, cashews are full of nutrients, providing more magnesium, iron, zinc, and vitamin K than any other tree nut. Magnesium is especially important, playing a pivotal role in anaerobic and aerobic energy production.
Pistachios
With protein content similar to almonds, pistachios are also a natural “speed bump” food— their shells slow you down so it’s harder to overeat compared with other nuts.
Can I socially drink beer and ease upon my diet on the weekends and still lose weight?
Answer
Yes! you can lose weight and drink alcohol within moderation—one to two low-calorie drinks per week. As for cheat meals, the 80/20 (or 90/10) rule—eating healthy 80% to 90% of the week and “cheating” the other 10% to 20%—is often suggested by top nutritionists and registered dietitians because it prevents extreme dieting and encourages moderation when eating. I typically advise clients to have one or two cheat meals a week, but I would never advocate a cheat day where you’re cheating for its duration. That will screw up your diet.
