Recent content by davidjohnston

You just want to increase your strength, or are you looking for muscle mass, or muscle strength? Resistance bands are really good - something close to an isometric contraction, , but I wouldn't be using them on their own - you want variety. Using different equipment will make you more capable...

I'm familar with that injury, got it often, when I used to do Muay Thai. There is only one other injury like that, that is more painful - being punched or kicked in the solar plexus - similar soft of feeling, but pain lasts longer. I'd expect after a week or so, you might be able to do some...

That's a really interesting article - it's a shame the links aren't in it. I will be coming back to this to reference it, really great material, thanks!

More rest, and I would not use the smith machine either. Just do flat bench press, so that you build up your supporting muscle strength. If this was your first workout for four months, and you were in pain, that probably isn't a bit surprise. I wouldn't have been doing fly personally, just...

Yeah, it's a shame people do that, and that a lot of people's response would be to move because of the aggression. Seems that he's trying to make up for something?!

I would build up doing full body workouts, with high intensity to get your body back into the flow of things, and build up your muscle tissue for the full on training afterwards. Depending upon how much muscle and fitness you have lost, you might consider bodyweight full body exercises to start...

That really is interesting. I think fitter people seem to get over the bad symptoms quicker, or don't get that badly affected with illness. I think that the other thing to consider, is how many other people you're affecting, so you might get it a second time, when it's gone around the block and...

It depends on what you're trying to achieve as to what this is like. It looks a bit mixed up to me - sometimes you're in 4 and 5 rep range, sometimes 20, sometimes 10 reps. The lower reps higher weight are for strength and density, the higher reps are for mass (up to 12 reps). Not clear what...

When you start, you will get the biggest gains, then they will probably slow down. You're in the right rep range for muscle mass, I assume that is what you're aiming for? So you do just 1 day full body workout, or is this spread over a few days? If it is all in one day, you're not going to...

Not qualified to give advice, however I think I'd be looking to bodyweight exercises, compound ones, to build up general functional fitness and strength. So maybe something like press ups, mountain climbers, plank, reverse crunch to start off with, see how those go. Maybe 20 seconds each, no...

Gains will be much faster initially. I'd expect they will slow down a little now - need to keep challenging your muscles to keep forcing the growth.

Sounds like it might be a weakness in supporting muscles, rather than size related?

Ease back into it - exhausting your muscles with workouts will either redirect some of the energy toward muscle building that should be getting you well. You're going to have less energy, so that may mean your muscles do not rebuild so quickly. I'd rest until you feel right.

You could also increase intensity of the training days, shorter rest, superset or triset to get a cardio effect. This would be much harder if you were trying to get strength gains, but for muscle mass would be fine.

Hammer curls, and possibly Zottman curls?