Tag Archive: push


Every single exercise progressed.  Nice.
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How to Lift Weights

For building Muscle Mass:

When you’re trying to build muscle mass, you have to find ways to stabilize your body so that you’re only working a select set of muscles at once.  You can think of this in a bench press exercise where your legs and core are minimally involved because they’re resting on a bench.  Your pushing muscles are the only muscles being stressed to a great extent.

This is the type of exercise you have to do if you want to gain muscle mass.  You have to use exercises where specific muscles are targeted.  Full-body exercises just don’t work as well for muscle growth. Continue reading

My second volume-based push workout.  Almost everything progressed by 1 rep.  It’s not bad, but it’s not extremely good either.  I’ll certainly take it, though.  I’m curious to see how next week’s goes.
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My first single-arm, plyometric, clapping push-up!  Oh, and literally every other lift went up as well.  It was a very good day.  🙂 Continue reading

This was the most volume I’ve used for pushing for a very long time.  As a result, my pushing musculature fatigued a lot as the workout progressed… which was the point.  🙂 Continue reading

I added a few exercises to this.  I needed to put some dumbbells in there for a little variety. Continue reading

This felt really good!  I’m glad to finally be pursuing some muscle growth again. Continue reading

Alright.  Following in the steps of a few prior awkward workouts, this one was equally strange.  However, my main goal is always to prevent future injury or rehab any current injuries.  I follow the Hippocratic Oath with the “First, do no harm” rule.

Given that I still have some very mild neck pain and mild tendonosis in my left wrist, my first priority is to alleviate those nagging pains.  It’s annoying, but I have to give it precedence over lifting more weight.  I’m a very long-term type of person. Continue reading

I haven’t done a heavy upper body day for a while because I’ve been doing mostly full-body workouts.  So, today was interesting.  It’s just a lot of volume for the muscle groups being used in comparison to prior workouts. Continue reading

Disclaimer:  This is just what I do currently.  I’m not saying everyone should do this.  Also, these are simply progressions of different exercises.  Some people are less advanced than me and some people are more advanced.  Treat yourself accordingly.

I still had a little pain/soreness in my hamstrings today.  Because of that, I made sure to focus on how each exercise made my hamstrings feel.  If anything would have made it hurt worse, I would have stopped.  Thankfully, that didn’t happen. Continue reading

If his transverse abdominus doesn't activate quickly enough when catching this punt, he could end up with some major low back pain

Building a strong core is important because the core has to stabilize the spine.  If the spine isn’t supported, then we are extremely limited in what movements we can do.  Just ask anybody with low back pain.

A strong core largely comes from motor control.  A lot of people who have low back pain have a dysfunctional transverse abdominus (TA).  The TA is extremely important to spinal stabilization because it acts like your body’s own weight belt.  Often, the problems of low back pain result from the TA taking too long to activate.  In a normal person, the TA should activate first to stabilize the spine before any type of movement is initiated.  In a lot of people with low back pain, their other muscles will react first and the TA will activate too late to protect the spine.  As a result, your spine won’t have the stability that it needs, and you will get hurt. Continue reading