Greetings ShapeFitters, old and new (M, 40, 5'9", ~230lbs) I was recently getting into reasonable (tho still overweight) shape and training to throw the javelin at local club. When I took a very hard throw, left knee basically collapsed :( I should know better because this is about the third ti...

cool, thanks for your input man! Just started on a plan by Eric Cressey & Matt Fitzgerald- Maximum Strength it's called. He has a power-lifting background but I was impressed with how he graduates the difficulty from start up to week 16, so will take it careful with some of the stuff Brenty says...

hello swanso5, hope you're well...

Hi all As a coach I should have known better... but I was working (care) last week and the guy I work for had misaligned his wheelchair with it's ramp and drove off of the side... I rushed to help and caught the chair before it tipped over, but in doing so lower back went "twang" and I had...

OF course if we're talking about going beefcake in the gym then the big muscles pack out quick so very much yes to benches, pushups et al, however if Derelict does other sports the pullover can really improve all throwing activity, including tennis overhand shots like serving, and the extra stabilit...

I would be inclined (excuse the pun) to go for the second variant of this- or combine sensiblech suppoted back and leg position into two sets straight then two sets bent-am pullover, bent arm being a lot safer at failure... I can't see the point of the incline on the first example as putting your jo...

So perhaps I am bordering on the over-protective when it comes to programs- unfortunately I've seen too many adults get really enthusiastic about getting in shape (in case via athletics) only to work like headcases and give up after 3 months when they get knee, hip, back, shoulder tears... reason fo...

Hiya Mellissa The Vamp knows of which he speaks! It's really good to warm yourself up before weights workouts, things like spinning the arms, trunk twists (without weights) jogging up and down, starjumps, squat thrusts, butt flicks, kickouts etc... Vamp is right on the money with the 15-20 mins stre...

Hi Milly There's always the pool, cycling, inline skating, jogging (if you're not gonna hurt your knees) and other cardio base building exercises... fat metabolises better at higher temperatures- therefore how about starting your day with one of the above? It will burn the fat whilst getting you fit...

(Swanso5- have you had a look at this trainee's profile mate?) 50 year old female, medical profession, 1.67m tall, 82kg weight... There's not a chance in the world that this person should be performing ANY form of weighted squat, deadlift or lunge until she gets more control of the excess weight tha...

Hi John If the gym are happy to let you run there then I would be inclined to think that they'll also write you a plan for when you do hit 16. These people are supposed to be trained in physiology and as we don't have any pictures of you to assess body type and development it is nay on impossible to...

HI there I know most people are limited for time, so assuming that you do a warmup- drop a couple of minutes from your cardio based warmup and insert a rotation of push-ups and wide-arm laying pullups (use smith machine for these). Your chest muscles will be ready-pumped for going straight to the ch...

HI mate The two guys above are 100% correct- the body uses whatever source of energy it can to fuel your breathing, thinking and not collapsing in a big heap. a 50kg person in reasonable health requires about 1600Kcals just to maintain itself, a 90kg person around 2900. At 73kg like you it means 235...

Kind words Vamp

thankyou