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Hi, guy! Actually powerlifts are deadlifts, squats and bench presses. My shoulders don't do well with flat benches, but deads and squats are the core of my HST as they are for many others. Snatches and cleans are olympic-type lifts. Because of the momentum involved in these lifts, it becomes...

Blade!!! I have a favor to ask. Please never, ever take your shirt off when you're talking to me... I have a tough enough time as it focusing 0n the erk1/2 and phosphorylation and stuff Very impressive! Kate

The ankle is a different class lever than most of the joints in our body so this is partly a matter of physics and load distribution. Still, the wisest thing to do for great calves is to pick the right parents ;) Kate

Just what I was thinking, micmic! When I first started working on my squat depth last year, I went much wider than I had been and developed some excruciating hip pain. While stretching on a Swiss ball, I figured out that the most painfree foot position was with my toes in the new wider...

Hi, Shakeel! I do a full range of motion on my militaries. My shoulder blades are locked down and back, my chest is elevated and my elbows are in and forward just a little so that they are under the bar. When I was learning to do overhead squats, I was taught to apply pressure outward on the...

I'm with micmic on this one. I have used militaries almost exclusively for HST with good results. I do a lot of rotator cuff work to keep the shoulders happy. One of the things I really like about them is that as I get to the end of my fives and the weight gets heavy enough, my body adds a...

The rotator cuff is a group of four muscles that surround the shoulder joint much like the cuff of a sock fits around your ankle. They are the body's attempt to create extra stability in an extremely flexible and somewhat unstable joint. Unlike the hip joint, which has a large socket in which...

Hiya, Swim! I wouldn't recommend switching exercises at this point unless you have to. Translating from machine to free weight is tricky business. The only way I know to do it well is to know what your maxes are for both exercises and work backwards from there. The best way to learn your...

Hhhhhhmmmmmm not the answer I was expecting... I assume it would be wiser to work up to this... maybe double up on the compounds only for a few workouts. Good timing for me! Just started my second week of fives (I plan four weeks this cycle by repeating weights a few extra times). I...

We've moved a few times for my husband's job. In Pennsylvania I worked out in a little rehab center run by the chiropractor who originally taught me the basics of lifting. After we moved to Oklahoma, I trained for a while at a Tae Kwon Do center. After changing martial arts schools, I moved to...

Hi, shakeel! I like to do these standing. Start with a DB in one hand with the arm straightened overhead, thumb pointing behind you. Without moving the shoulder or letting the elbow wander, lower the DB down behind your head. Be sure to lower slowly and miss your head on the way down ;)...

HUGELY technologically challenged big grrl double posts.... sorry!

Hi, Fausto! I stick with skull crushers for as long as my elbows will tolerate it. Over head extension from the cable is what I usually switch to when needed. I like using a rope so that I can rotate my hands out as I extend. Be sure to keep the wrists locked tight.... motion at the wrists...

Excellent advice so far! Two things I'd like to add: Self-massage Apply pressure to the area where you are feeling the pain and bend your wrist slowly back and forth. Move an inch or so toward your elbow and repeat. The muscle is probably in spasm and you should be able to follow it from one...

Hi! Just started HSN's creatine a few weeks ago. The texture is wonderfully fine, nothing like the grainy stuff I took a few years ago. Mixed with OJ there is virtually NO aftertaste, so I imagine it would be quite tolerable in water if one needed to take it that way. It appears to be...

:D The elite performers of any athletic endeavor may well spend extra dollars on top notch equipment in an attmept to gain an extra edge. They are not elite because they have bought the best equipment, however. They are the best because they have a passion to be/become the best. Or as my...

Yes! Exactly my objection to keto as a temporary fat loss plan, and certainly my experience both for myself and my clients. Still, it is an easy and effective way for me to control calories. I'm hoping that CKD with its frequent refeeds will become my body's idea of normal, at least for a...

Hhhmmmm Very interesting! Did you know that Dave Draper recommends a week of "tuna and water only" to his "bombers" to jump start their fat loss diets? Truly there is nothing new under the sun! Actually, I'm not so certain it is all that unhealthy being done for only one...

Repost of a repost My expectations for this cycle were somewhat modest. I knew my holiday season was going to bring lots of cortisol, overwork, overeating and overpartying. I resolved to use HST to turn as much of the holiday poundage into muscle as possible. I did my best to get the utmost...

:D thanks, guys. One Hyooge grrl indeed. And thanks to HST I plan to keep getting huger! Somedays I do scare myself when I look in the mirror, but mostly I like it. And in street clothes, I don't look quite so freaky as I do when I'm squatting. I love lifting. I love wearing...