Tips On How To Lift Weights After Surgery

Going through a tough surgery isn’t ideal and can lead to significant complications in the gym.

People tend to quit and assume they can’t workout for years. However, this isn’t true, and most surgeries aren’t as intensive as long as you adjust accordingly. Of course, if you go full throttle as you used to pre-surgery, the results will be awful, and you’re going to get hurt.

Let’s take a look at how you can approach this the right way.

1) Reduce Stress Where Surgery Took Place

You need to reduce stress on the area that has been surgically repaired.

For example, if you had a ruptured muscle in your chest, it makes sense to avoid putting excessive pressure through pressing movements. Don’t go 100% on this area when you are already in a difficult spot health wise.

2) Lower Weights

This is the most important thing you can do as a person who is working out.

You need to start to reduce weight so you can adjust to how much you are lifting and how you are lifting. The form is critical at this point in your life.

3) Emphasize Building Up

Progression is the name of the game after surgery.

You don’t want to test your body out right away. Instead, look to work on weights that are far lighter than what you used to lift. This is a wonderful way to make sure you are building up without putting stress on the body. If you need physical therapy, then don’t be too proud to go to it.

These are the simple alterations you can make to your weight lifting routine. Yes, it is going to take time to adjust, and you are going to be apprehensive due to the stress on your body. However, as long as you are patient and willing to adhere to these tips, you’ll be okay.

If you would like to learn more about this subject, please check out the following video:

Is Squatting Really Bad For Your Back?

Lower back pain affects millions of people across the globe at one point or another in their lives. The myth that squatting is bad for one’s knees and back started in the 1960s with the research conducted at that time. There were some studies done at that time on the subject matter. The research showed that a properly done squat would stretch the knee ligaments and increase the risk of injury as a result. This article provides information on if squatting is really bad for your back and knees.

The findings of the 1960s spread like wildfire throughout the fitness world. Even the US MIlitary Service cut down on this exercise format from their workout regimens. Later on, it was revealed that these studies had some serious flaws such as researcher bias and the choice of subjects. In fact, one of these studies was performed with parachute jumpers – who hurt their knees due to the violent impacts when landing on the ground. With the recent research done on the subject, a completely different picture has emerged.

In fact, the latest research shows that squatting in the proper form can strengthen your lower back muscles over time. The exercise works for the whole body. Your legs will straighten and bend to move the weight. The ab and lower back muscles stabilize the trunk while the legs move. In fact, squatting is considered the king of all exercises out there. But you have to do it properly to protect the lower back and knees and derive the maximum benefits of the workout.

In conclusion, even though there is a myth that squatting can hurt your back and knees, the latest research doesn’t support these claims. In fact, properly performed squats can strengthen your lower back and legs as a result.

Strongest Muscles In The Human Body

The human body is strong and tends to remain resilient under pressure.

However, which muscles are the strongest? This is a question some ask as they start working out and learn about the various muscle groups. It is an intriguing question and one that has been a catalyst for detailed research. Here is more on the subject.

1) Gluteus Maximus

The is the “strongest” muscle in the human body based on power generated.

Imagine working out and the amount of power that comes from this region of the body. It’s also the largest muscle in the human body. It’s used all the time whether you’re walking up the stairs or squatting heavy weights in the gym. If you don’t have a strong gluteus maximus, don’t worry. You won’t need a hip replacement, you just need to do a bit more walking-related activities.

2) Heart

Yes, this is a muscle and is strong for different reasons.

It’s automatically assumed “strength” means the amount of force a muscle generates while lifting but that’s not always the case. The heart is strong because it pumps blood at an incredible rate from the moment you are born to the moment you die.

It creates incredible force and can be measured as a strong muscle in its own regard.

3) Tongue

Similar to the heart, this can generate a lot of strength based on the role it plays.

The tongue has to manage various tasks in the mouth including something as simple as managing saliva. This requires strength, dexterity, and coordination, which is something the tongue provides as a muscle. Once again, this isn’t a muscle that’s worked out in the gym but is mighty strong.

4) Soleus

Back to the common muscles when it comes to strength and force generation and it has to be the soleus (under the calf).

This generates incredible force as the human body has to walk, jog, and jump based on this muscle’s strength.

For more information on this subject, please watch the video embedded below:

Some Of The Famous People You Did Not Know Were Weightlifters

The Olympics has been a great platform for many break-out house hold names. In some cases, it was actually the starting point from where they started their journey to stardom. Others became famous through the Olympics but have been forgotten especially by the new generation. You might know them but do not necessarily know that they were weightlifters. The famous people include:

Mark Henry

Mark Henry is the strongest man in the world and has been signed to the WWE for 20 years now. Before that, he was among the most successful weightlifters and powerlifters in United States history. Henry made his debut in 1992 at the Olympics held in Barcelona where he was named the captain of the weightlifting team.

Harold Sakata

Harold attained fame mainly due to the role he played in the Goldfinger film where he was the villain of James Bond. However, what people do not know is that the Japanese-American actually participated at the 1948 Summer Olympics held in London where he lifted 410 kgs.

Caitlyn Jenner

Formerly known as Bruce Jenner, his gold win at Montreal 1976 was nothing short than heroic. After finishing at a disappointing tenth position in the previous Olympics which was held in Munich 1972, he started to train 6-8 hours each day for the following years. Nobody could have predicted how he would emerge at the Olympics which is what made it really impressive. Caitlyn Jenner is now in the world of reality television and is the most famous transgender in the world which usually tends to take all the headlines as compared to the Olympic gold.

Kurt Angle

Most wrestling fans recognize Kurt Angle from the several championship titles he held from Total Nonstop Action Wrestling (TNA) and World Wrestling Entertainment (WWE). Not many people know that his career was jump started at the 1996 Olympic games. In the Men’s Heavyweight Division, he took the gold medal home becoming the first American to win in that category.

How To Remain Safe While Lifting Weights

Lifting weights is fantastic, but it’s important to remain safe.

If not, you could injure yourself and get stuck in a hospital bed. To ensure you are safe, here are a few tips to keep in mind.

1) Don’t Lift With Your Ego

Yes, it looks cool to go to the gym and appear like you can lift the most weight.

A lot of people feel this way, but in most cases, you are going to get hurt. Don’t lift a weight you are not able to manage. This is why the 8-10 reps per set mark is a good one. It provides you with the opportunity to lift a weight that’s reasonable to handle.

2) Maintain A Safe Distance From External Objects Or People

Are you lifting close to other people?

Make sure you have room to drop the weights and stay as safe as you can. Don’t work near a wall or something that will obstruct your movement. This is how people get hurt. You don’t want to hit someone in the face with a weight and force them to hire a surgeon over at

3) Use Proper Form

If your form is wonky, you are going to get hurt eventually.

It is like a ticking time bomb that can go off at any time. You are risking your joints, muscles, and everything else. It is important to understand how the movement works whether you’re doing a curl or a press.

Always emphasize the form of your movement as that’s going to keep you injury-free for as long as you want. The moment your form slips, you are going to open the door to an injury creeping up.

Think about these tips as you head to the gym to lift weights. Yes, it is an intriguing part of your routine, but you have to do it the right way to optimize your results. Don’t lift with your ego and use the right form. It’s the least you can do to prevent injury.

Please watch the following video if you are interested in learning more about safe weightlifting:

Biggest Weightlifting Myths

With so much conflicting information available regarding weightlifting, it can be difficult to identify what is true and what isn’t. Five of the greatest myths that need to be dispelled are:

1. Building Muscle Mass

Lifting weights does not necessarily increase muscle mass but rather tones and shapes muscles to their ideal size. Ask any body builder and they will tell you that it takes hard work to build muscle mass and involves increased calorie intake as well as regular and rigorous workouts.

2. Weightlifting Causes Injuries

While there is some truth in this myth, it is only when weights are being lifted incorrectly that injuries to the joints, tendons and even bones can occur. This is however the same for any type of exercise. But don’t think you are going to get away pain-free – muscles will be tender or achy after a weightlifting workout.

3. Man Vs. Machine

Machines are great for simplifying weightlifting and minimizing the risk of performing an exercise incorrectly. However, they restrict you to a singular motion, working only specific muscles groups. Free weights provide you with greater range of motion thereby creating more activity in a larger amount of muscles.

4. The Heavy

Lifting heavier weights does not mean that you will see better or faster results. Starting with light weights and working your way up to heavier weights will provide optimal results. It is never recommended to lift weights in excess of what you can achieve comfortably to avoid injury.

5. The Big Fat Issue

Muscle does not ever turn to fat no matter whether you stop lifting weights or exercising. The muscle mass and tone may deteriorate over time or due to a lack of certain nutrients in your diet forcing your body to use muscle for energy.

How to Bulk Up without Getting Fat

If you want to build up muscle and bulk up, you want to avoid getting fat. There are some things you have to do in order to make sure that you get the perfect balance of bulk without fat. It doesn’t matter if you are a busy New York City businessman or a farmer in the midwest, anyone can use these tips to bulk up without gaining any fat.

First, know how much you weigh. You will want to eat plenty of protein but measure it out to be about one gram per pound that you weigh. You can get more specific instructions on most any reputable weight training website or online magazine.

You also want to be sure you are increasing your daily caloric intake by 100 calories. You can keep track of doing this by using an app that can track what you eat each day. You want to increase calories by eating more carbs.

Keep up with your exercise regimen. Don’t skip any days of lifting because you do not want to chance any of these extra calories building up as fat.

You should see a difference in a week to 10 days. If you do not, repeat the process. Make sure that you are adjusting the amount of protein that you are taking in properly. If you are having a problem, adjust your carb intake every day by 150 calories.

If you need to, add more reps to the exercises that you do. According to Men’s Fitness magazine, the experts suggest that you add some drop sets to your regular weight lifting routine. These should be about 25 percent lighter weights than what you are accustomed to lifting. You want to use them to get that total burnout feeling!

Don’t forget to do cardio. Jog, jump rope or bike. Just twice a week should do the trick. Try these all for about a week and you will see the difference.

For more information on this subject, check out the following video:

The Best Workouts To Do With A Bad Back

Is your back not as supple as it used to be before?

A bad back is normal, and many people deal with it from time to time. For those who are in this position, you will need to customize your workouts to ensure the back isn’t facing the brunt of what you’re doing.

Here is more on what you should be looking into doing.

Avoid Deadlifts

These are not a good idea and will put too much pressure on your back.

The weight can tweak something, and it could take you out for months. Don’t risk it and avoid the movement as a whole.

No Leg Presses

The same applies to the average leg press machine you are going to have at the local gym.

You cannot lie down and do the leg press because it is going to put all of the stress on your back. The back plays a significant role in this movement, so avoiding it is a must. Keep these out of your workout routine.

No Back Squats

Too much pressure is placed along your back when the weight sits on your shoulders. It’s better to avoid this movement even if it provides great results. You will end up aggravating your bad back.

Instead, you want to take a look at the front squat. This aligns the pressure to the front of your body (i.e. core) and helps alleviate pressure on the back. You will still see great results.

Consider Pushups

You want to build natural strength, and that’s going to come with variations of pushups. Don’t ignore this option as you look to figure out the best approach moving forward with your bad back.

Life will become easier if you are using this as the ultimate solution for you and your back.

Finding The Most Popular Fitness Companies

The most popular fitness companies are fairly easy to find. You just have to know how to use the internet to your advantage. Take a moment to go through the text here and you’ll find out who runs the best fitness companies in any area of the world.

When looking for a good fitness company, it helps if they have a lot of good reviews backing their services. You don’t want to work with companies that are new if you want to go with the best ones. The best are going to be those that have been reviewed well and that have been pleasing customers for years already. While a new company can be good, it’s good to give them time to do their thing. If they end up being a great company later it will be clear because they will be all the rage.

Some of the most popular companies in the fitness world include people that make clothing for athletes and people that like to work out. There are also companies that develop things like sports equipment, supplements, and more. You can find out who is doing the best in this kind of business if you just look to their product reviews. If people are saying that certain products are the best time and again, then that company is a top brand. Avoid things that are said to not work well or that are just low in quality if you want to be happy with purchases.

The most popular fitness companies are important to work with if you want to be more fit. If you try to go with a company that has a bad reputation, it’s not going to turn out that good for you. Keep yourself healthy and work with only the best in the business.

For more information on the fitness business, please check out this video from Gary Vaynerchuk:

The Greatest Weightlifters Of All Time

Weightlifting is a competitive sport in which athletes compete by attempting a single-lift of a barbell loaded with maximum weight. Weightlifters undergo rigorous fitness and strength training to increase their muscle power and apply their body strength to lift heavy weights without injuring themselves. There are two competition lift categories in weightlifting that are done in order: ‘snatch’, and ‘clean-and-jerk’. Each athlete is given three attempts in each category and at the end of the competition, the two highest weights lifted are combined to determine the winner. There are different weightlifting categories based on the weight of the athletes. Below is a list of the best weightlifters of all time, their achievements and their contributions to the sport.

1. Paul Anderson
Weight- and power lifter, Paul Edward Anderson, is widely considered to be one of the strongest men of all time. He achieved a gold medal in Olympic weightlifting and was two-time National Champion. In 1985 he was included in the Guinness Book of World Records for lifting 2,844.02 kg that set the record for the greatest weight ever lifted by a human being.

2. Hossein Rezazadeh, an Iranian weightlifter, was Olympic champion twice, won the World Weightlifting Championship 4 times, and the Asian Games twice during his active career. In Iran, he was chosen as Sportsperson of the Year four times and received a Badge of Courage from the Iranian President. In 2002 he was named “Champion of Champions”.

3. Ilya Aleksandrovich Ilyin, a Kazakh weightlifter is a two-time Olympic champion and won the World Champions title 4 times. He is also the current Olympic record holder of all 3 events in the 94kg category with a 233kg clean-and-jerk lift and an overall total of 418kg. In 2011 he won the World Championship in the 94kg category and was named the best Asian athlete jointly with two others by the Olympic Council of Asia in 2012.

4. Liao Hui, a superior weightlifter from China is the current record holder in the 69kg all three event class with a clean-and-jerk lift of 198kg and an overall total of 359kg. He was three times World Champion and a marvelous Olympic competitor. In 2008 he achieved a gold medal at the Beijing Summer Olympics and won the World Weightlifting Championship twice, in 2009 and in 2013. in 2010 he broke the world record in the 69kg class in both the clean-and-jerk and overall total. He recently set new records in the 2013 World Weightlifting Championship with a snatch lift of 166kg and an overall total of 359kg.