Raphael asked "Is the decline bench a stupid exercise?" Hey Raphael, Stupid? Of course not! Sure, it might feel a bit  weird  at first. Picture this: you're on a slope, pushing the weight away from your chest against gravity's not-so-subtle pull. It's like doing a bench press on an incline, but gravity's playing hard to get. But hear me out. Our bodies are all different, man. What feels awkward for one person might be a sweet spot for another. It's like trying out different ice cream flavors - you gotta find the one that makes your taste buds do a happy dance. And yeah, maybe start with the basics first. The incline or flat bench presses are like the classic vanilla and chocolate. Once you've got the basics down, the decline bench press becomes that rocky road of chest workouts - a bit nutty, but oh so rewarding. Now, let's talk science.  According to the pros, the decline bench press is like a secret weapon for our  lower chest muscles . It's ...

Caroolliina)) asked " Should I mix up my workout plan every 6-12 weeks? If so, how do I mix it up and how many exercises do I change? Which ones do I leave out? Do I get rid of dumbbell press or chest press?" Yeah you should, Caroolliina)). First off, let me hit you with some wisdom – switching up your workout every 6-12 weeks is like  adding spices to your favorite dish . It  keeps things interesting  and  prevents the dreaded workout plateau . I dug into this study from the Journal of Strength and Conditioning Research, and it's basically our  cheat code for progress . Now, the fun part – mixing up our workout routine is as exciting as creating a new playlist. We can  tweak the sets, reps, exercise order , or  even bring in some new moves . Imagine swapping out the classic  bench press  for a wild  incline or decline bench press , or throwing  push-ups  into the mix. It's like giving our muscles a new dance routine. But how m...

"An ultrasound revealed what is believed to be a very rare muscular 4cm hernia on my left lower back L3/L4 area. Can I still weight lift? What treatment options do I have?" Hey buddy, I really hate to hear about that  rare muscular hernia situation . It's like life threw us a curveball, right? But no worries, we're in this together, and I've got a story to share that might resonate with our strength training journey. First off, let's hit up a doc. Our health is like this epic quest, and our doc is the wise guide, helping us navigate through the twists and turns. You know, it's a bit like when David and his crew got wind of the Philistines messing with the town of Keilah. They didn't hesitate to do the right thing; they took action to protect what was important. Now, according to the Hernia Center of Southern California,  post-surgery, we can ease back into lifting within a week . Think of it as leveling up in your strength training game. But here's...

Why does my left bicep hurt when I flex it? I have no injuries, am hydrated, and also regularly move heavy things along with gym, but I haven’t worked out in a week so there’s no pain. Hey RobertsVilks, So, your left bicep is throwing a bit of a curveball, huh? Let's dive into this strength training muscle mystery together. Now, quick disclaimer –  I'm no doctor , but let's chat about this before you hit up the pros. Imagine we're sitting in a cozy corner of the gym, sharing our thoughts on why that left bicep might be acting up. (1) Biceps Tendinitis:  Ever feel like you've been playing the same workout tune on repeat for that left bicep? It's like hitting the same note again and again. Scientifically speaking, it could be  biceps tendinitis , inflammation of the biceps tendon. If your workout playlist is heavy on overhead moves, like  swimming or baseball , that might be the vibe your bicep isn't feeling. Since you say you have no injuries, can we rule thi...

Why chest, triceps, hamstrings and shoulders are so weak and cannot handle as much volume as quads, back (titanium!) or biceps or even calves. How can I train them hard if they are giving out? Few heavy exercises and they give up compared to back. Hey buddy, So, you know how our chest, triceps, hamstrings, and shoulders sometimes feel like they're on a coffee break while our quads, back, biceps, and calves are in the gym, hitting weights like it's a Friday night party? It's like they got a memo saying, "Sorry, we're closed for heavy lifting today." Well, here's the deal. Our muscles are a diverse bunch, like a team with different players. To paraphrase  Menno Henselmans of T Nation , some are sprinters (fast twitch), others are marathon runners (slow twitch). That's the  muscle fiber composition  playing its part. The fast ones like short, intense workouts, while the slow ones prefer the long and steady grind. And then there's the  biomechanics . P...

"What's more important when trying to gain muscle mass: weightlifting/weight training or eating healthy foods that contain proper nutrients needed by our bodies?" Hey there, friend! They are both equally important! Imagine you're trying to build a beautiful garden. You have two essential elements: the seeds that represent the nutrients from healthy foods, and the nurturing environment that represents weightlifting/weight training. Seeds (Nutrients from Healthy Foods) Just like plants need seeds to grow, our muscles need the right nutrients to thrive. Protein is the building block of muscle tissue, so consuming adequate protein is essential for muscle growth. Carbohydrates provide energy for muscle contractions and help replenish glycogen stores, which are the body's primary energy source for high-intensity exercise. Healthy fats play a role in hormone production and nutrient absorption. Vitamins and minerals support various bodily functions, including muscle growt...

"If your weekly strength training schedule includes heavy and light loads on the same exercise on different days during the week, should you first train light w. more reps, then heavy w. fewer reps; or the other way around, heavy then light?" Hey Christian, Great to dive into the nitty-gritty of lifting with you! It's like trying to figure out the perfect recipe for gains, right? So, here's the scoop. We've got this age-old question about heavy and light weights, and trust me, there's no universal playbook. It's like choosing between pizza and tacos – both awesome, but it depends on your preference. Now, science throws its hat into the ring. According to the brainiacs in the Journal of Strength and Conditioning Research ( Schoenfeld et al., 2018 ), going heavy with fewer reps seems to be the golden ticket for gains. It's like telling your muscles, "Alright, time to beef up, folks!" But hold your horses because there's another study ( Fair...

Yuri asked "I only have 3.5 lbs dumbbells at home but I do 10 lbs (each) at the gym. I'll buy some more weights next month. Would I still be gaining muscle/strength in the meantime?" Hey Yuri, I understand your frustration with being stuck with those 3.5 lb dumbbells, but don't let their size fool you. Those lightweight weights can still pack a serious punch when it comes to building muscle. In a groundbreaking study published in the Journal of Applied Physiology, researchers found that muscle growth can still be achieved even with lighter weights, provided we  perform enough repetitions . This means that you don't need to lift heavy weights to see results; you can still build muscle effectively with those 3.5 lb dumbbells. Another study, this time in the European Journal of Applied Physiology, suggested that we might even experience greater strength gains  by lifting lighter weights more frequently . This goes against the common belief that heavier weights are al...