On legs day anyone do weighted step ups? Are they bad?
It is next on my list because i am getting bored of my regular routine : squats, lunges, stiff leg DL, hamstring curls, calves. I want to do maybe box step ups with dumbbells to replace lunges
Step ups are a good lower body movement to help balance the leg musculature. Split squats, lunges, and step ups can all be used with good success. There are many variations of the step up (front, side, barbell, dumbbell, peterson, etc.). You should also make sure that your lunge and split squat form is correct: your knees should go past your toes. Most people don't take a far enough stance on lunges and split squats
quick question
im a beginner and ive been doing 5x5 starting strength.
my past workout, my very last set on my bench, i was unable to to do 5 straight reps. i did 4, took a breather then pushed out the last one. does this mean i should do the same weight on the next go around? or do i still move up in weight next time?
Increase the weight in the next session. You were fatigued in the last set, and that might be fixed by resting slightly longer before your last set.
Melatonin should work for you. I'm 18 and have an Ambien prescription so that should give you an idea how bad I fall asleep lol.
It was so bad I couldn't remember half of my days last semester.
Melatonin shouldn't be used regularly. It's great when travelling across many time zones or for people with unregulated sleep schedules, but dependence on it is not good. The body should be able to produce the proper amount of melatonin, and supplementing for a few days will help coordinate when to secrete it.
Also, avoid screens (tvs, computers, phones, etc.) for an hour before bed. The light produced stimulates the brain similar to sunlight and makes it difficult to fall asleep. If you absolutely have to use the computer, download the program called F.lux. it changes the screen lighting according to your local sun schedule.
There are other things that can be used such as magnesium, meal composition before sleeping, etc. but these are the most important tips.
You dont breathe at all during the valsalva.
You're right. Not sure why I mixed them up in my previous post. Valsalva is forceful exhalation against a closed glottis. I used to use it, but stopped. I find that it's not very useful with training with certain tempos and durations.
I think all girls say this..if they only knew.......
