recursal/Fanatic-Fandom huggingface dataset:
Handstand push-up

File:JackieHandstandPushup.jpg
The **handstand push-up (press-up)** - also called the **vertical push-up (press-up)** or the **inversed push-up (press-up)** - is a type of push-up exercise where the body is positioned in a handstand. The feet are either placed against a wall for support or, if the exercise is performed free-standing, held in the air. Handstand pushups require significant strength, and also balance and control if performed free-standing.

The movement can be considered a bodyweight parallel to the military press, while the regular pushup would be a parallel to the bench press.

Handstand pushups increase the load on the triceps brachii muscles significantly over regular pushups, with the arms having to hold almost 100% of the body's weight rather than an average of 60% during normal pushups. Load is also shifted from the Pectoralis major muscle to the Anterior deltoids and Lateral deltoids due to the shoulders exerting in adduction while externally rotated, rather than transverse flexion. The upper fibres of the trapezius are also involved in elevating the shoulders.

In free-standing handstand pushups, the core muscles and hand muscles are both used to keep the body balanced, from falling over back, forward, or to either side, and to maintain posture. This makes it a much stronger exercise for the wrist flexors, core and legs compared to regular pushups.

Due to the difficulty of the exercise, it is common to begin training with simpler, related movements, such as holding a static handstand position, performing the movement with a reduced range of motion, and performing only the eccentric portion of the movement.

The range of motion of a handstand pushup can be increased by placing the hands on objects elevated from the floor, such as chairs. This allows the head to be lowered below the level of the palms, greatly increasing the difficulty of the movement. Difficulty can also be increased by adding further resistance, either in the form of weights attached to the torso or legs, or resistance bands.
Getting Started

Here's a little helper for getting you all started editing:

Wiki Code:
http://en.wikipedia.org/wiki/Wikipedia:How\_to\_edit\_a\_page

Uploading pictures:
http://startingstrength.wikia.com/wiki/Category:Images

The Sandbox. This is your scrap paper for testing and experimenting:
http://startingstrength.wikia.com/wiki/Starting\_Strength\_Wiki:Sandbox

What I need help with:

1) Editing for spelling, grammar, punctuation and sentence structure.

2) There are a lot of dead links; links that were in Kethnaabs' FAQ that haven't been converted on the wiki. Those need fixed.

3) Throughout the FAQ you'll see "more to come" written under some of the sections/questions. The "more" part is needed.

4) There are several pages apart from the main FAQ page that need filled in:

Exercise Glossary: http://startingstrength.wikia.com/wi...rcise\_Glossary

Equipment Section: http://startingstrength.wikia.com/wiki/Equipment

Injury Section: http://startingstrength.wikia.com/wiki/Injuries

Other Training Programs (multiple pages): http://startingstrength.wikia.com/wi...#More\_Programs

5) Combing Dave76's help thread and Rip's Q&A cover to cover and take from it as much as you can. There are still a lot of questions not covered. I think I have most of the "Basic" questions answered, the ones we hear the most, but there is a lot that can be added to the "Other Starting Strength Questions," section. Good Rippetoe quotes are a big plus.

Just do what appeals to you the most.

AND I NEED SOMEONE EXPERIENCED IN WIKI TO MAKE IT ALL LOOK PROFESSIONAL

I need some help in other areas, but that's the big stuff right now.

thanks y'all

-Bango

(PS. I'll be on the lookout for potential moderators)

**Back to The Starting Strength FAQ**
Powerlifting

**Powerlifting** is a strength sport, consisting of three events: the squat, the bench press, and the deadlift. Powerlifting resembles the sport of Weightlifting as both disciplines involve lifting heavy weights in three attempts.

## Competition

A powerlifting competition takes place as follows:

>
> Each competitor is allowed three to four attempts on each lift depending on their standing and the organization they are lifting in. The lifter’s best valid attempt on each lift counts toward his competition total. If two or more lifters achieve the same total, the lighter lifter ranks above the heavier lifter.
>
>
>
>

Competitors are judged against other lifters of the same gender, weight class, and age. This helps to ensure that the accomplishments of lifters like Lamar Gant, who deadlifted five times his own weight, are recognized alongside those of Andy Bolton, the current World Powerlifting Organization squat, deadlift, and three-lift world record holder. Comparisons of lifters and scores across different weight classes can also be made using handicapping systems such as the Wilks formula.

## Events

Powerlifting invovles three events: squat, bench press and deadlift.

## Training

Powerlifters use many different types of training methods. Conventional powerlifting training involves a gradual increase in weight and decrease in repeptitions over time, though there is now a greater emphasis on explosive power and speed.

## Regulations

Although powerlifting always uses the squat, bench press and deadlift as events, different federations have different rules and different interpretations of the rules, leading to a myriad of variations. The ADAU and 100% Raw Federation allow no supportive gear to be worn by the lifter while the IPF and AAU, only allow a single-ply tight polyester squat suit, deadlift suit and bench shirt, wraps for knees and wrists, and a belt. Other federations, such as the IPA and WPO, allow opened or closed back bench shirts, multi-ply gear, and a wide array of gear materials such as canvas, denim, polyester etc.

In an IPF bench press, the barbell can go as low as the xiphoid process and no further in the lift, whereas in other federations, the barbell can touch the abdomen. (This shortens the distance in which the barbell is moved and is an advantage to the lifter.)

## References

1. ↑ International Powerlifting Federation 2007 Technical RulesPDF (523 KiB) (PDF), p. 2. Retrieved August 12th, 2007.
2. ↑ [1]

## External links

* The World powerlifting database of results, records and powerlifters with advanced search
* IronScene Powerlifting Videos - videos of powerlifting attempts and competitions from around the world.
* IPF - International Powerlifting Federation Official Website

cs:Silový trojboj
de:Kraftdreikampf
es:Levantamiento de potencia
fr:Force athlétique
is:Kraftlyftingar
it:Powerlifting
he:הרמת כוח
nl:Powerlifting
ja:パワーリフティング
no:Styrkeløft
pl:Trójbój siłowy
ru:Пауэрлифтинг
sl:Dviganje uteži
fi:Voimanosto
sv:Styrkelyft
Isotonic

The term **isotonic** may refer to;

* Isotonic muscle exercise and Weight training
* Isotonic (exercise physiology) for the term associated with muscle contraction
* An isotone in nuclear physics
* Isotonic solutions, solutions that have equal osmotic pressure, such as the isotonic environment in cell biology
* Isotonic sports drink to assist athletes rehydrate while balancing electrolytes

**This article is a disambiguation page for Isotonic**

The following is a list of links to pages that might share the same title.

Please follow one of the disambiguation links below or search to find the page you were looking for if it is not listed. If an internal link led you here, you may wish to change the link to point directly to the intended article.

de:Isoton
nds:Isoton
Fitness and figure competition

**Fitness and figure competition** is a class of physique events for women bearing a close resemblance to female bodybuilding, but with significantly less emphasis on muscle size. These competitions are frequently held as part of the same event as bodybuilding contests.

Fitness and figure are two distinct forms of competition. However, the physique guidelines are similar, and many women cross over from one to the other.

## Fitness competition

Fitness competition consists of a [swimsuit] round and a routine round. In the swimsuit round, the competitors wear two-piece swimsuits with high heels, and present their physiques with a series of quarter or half turns. Physique guidelines for fitness typically indicate a preference for a small amount of muscularity with separation, but no visible striations or excessive leanness. The swimsuit must cover at least fifty percent of the gluteus maximus muscle; no thongs or G-strings are allowed. The routine round requires a performance including aerobics, dance, or gymnastics.

The two most prestigious professional fitness contests are the Fitness Olympia and the Fitness International.

## Figure competition

Figure competition is a newer division of fitness that excludes the fitness routine. The competitors are judged solely on symmetry and muscle tone, though as in fitness, with much less emphasis on muscle size than in bodybuilding. Figure competition is a good option for women who want to compete, but without the athletic demands of the fitness routines, and without building the extreme muscle needed for bodybuilding.

A typical figure competition includes two rounds, though this may vary depending on the organization. In the symmetry round, the competitors appear on stage in high heels and a one-piece swimsuit, in a straight line facing the judges. They execute a series of quarter turns to the right, allowing the judges to view and compare them from all sides for symmetry, presentation, and aesthetics such as skin tone, hair, make-up, suit selection, and shoe choice. In the next round, the group comparisons, the competitors come out again in high heels and a two-piece suit, execute a series of quarter turns and are judged more critically against the other competitors for conditioning and leanness, and feminine display of athletic muscle. Included in either of these rounds, or perhaps just the evening show, the competitors come out individually on stage for a model walk where they are judged on presentation, grace, confidence, poise, and professionalism.

The two most prestigious professional figure contests are the Figure Olympia and the Figure International. The 2003 Figure International was the first professional IFBB figure contest. The first NPC Figure Nationals were held in 2001.

## See also

* List of female fitness & figure competitors

de:Fitnesstraining
hu:Fitnesz (sport)
Endurance

File:Wiktionary-logo-en.svg
Look up ***Endurance*** in
Wiktionary, the free dictionary.

For other uses, see Endurance (disambiguation).
**Endurance** (also called **sufferance**) is the ability for humans and animals to exert themselves through aerobic or anaerobic exercise for relatively long periods of time. The definition of 'long' varies according to the type of exertion - minutes for high intensity anaerobic exercise, hours or days for low intensity. Training for endurance can have a negative impact on the ability to exert strength unless an individual also undertakes resistance training to counteract this effect.

## Endurance exercise

Endurance exercise or endurance training consists of performing low- to medium-intensity exercise for long periods of time. E.g., jogging or running several miles to hundreds of miles; cycling dozens of miles to thousands of miles; swimming hundreds of yards or meters to dozens of miles or km.

Physical endurance is differentiated from other forms of physical stress in that in endurance exercise fatigue of the muscles and cardiovascular system do not force the effort to end. The need for sleep, the buildup of non-recyclable waste chemicals, the depletion of convertible energy stores and other needed chemicals (e.g., water, sodium), physical injury, psychological failure, or attainment of the goal will bring the effort to an end.

## Equestrian Sport

In equestrian sport, endurance riding refers to long distance races (often 100 miles) by one horse-rider pair. Endurance races were part of military history and also have a place in the history of the American West. The Tevis Cup is a famous race from the east to the west side of the Sierra Nevada.

It is an international sport and is governed at the international level by the Federation Equestre Internationale (FEI).

The Shahzada is an Australian National Event With Riders Travelling from all over the Country to compete, it is a 400-mile (640 km) ride consisting of 160 km (or 100 miles) per day for 4 days.

In the UK the official Endurance Group is called 'Sport Endurance'.

## Auto racing

In auto racing, endurance refers to long distance races, often leagues or more.

## References

de:Ausdauer
eo:Eltenivo
fr:Endurance
he:סבולת לב ריאה
hu:Állóképesség
nl:Uithoudingsvermogen
ja:持久力
no:Utholdenhet
pt:Estamina
yi:דויערהאפטיג
Dip (exercise)

The **dip** is an exercise used in strength training. Normal, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order). Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps.

## Performing the Exercise

To perform a dip, the person hangs from a dip bar with their arms straight, bends their arms to a 90 degree angle (thus lowering their body), and then returns to their starting position of straight arms (lifting their body's weight). Difficulty can be decreased by using an assisted-dip machine with a counterweight that helps push the body up. This exercise is varied for different people, due to their different sizes, with short people being able to cope better with a narrow type dip, but not with a wide arm dip. Tall people will have greater ease in this exercise overall as their reach to body size ratio is greater.

## Variation

Usually dips are done on a dip bar, lifting the entire body weight.
To make the exercise heavier, you can hang weights onto your weight lifting belt.
A lighter dip variation is "Bench Dips", where you do dips between two benches.
Put your hands on one bench and your feet on another bench in front of you.

## External Links

* Bench Dips animation
* Dips - video demonstration

de:Dip (Sportübung)
Premier League 2016-2017

Édition
 Lieu(x)
 Participants
 Matchs joués

 Niveau inférieur

 Promu(s) en début de saison
Smallville
Netherworld

C'est la **92**e**édition du Championnat des Etats-Unis de football** et la **20 ème sous le DC Univers / USA Univers**. Elle oppose les vingt meilleurs clubs des Etats-Unis en une série de trente-huit journées.

Lors de cette saison, Raccoon City défend son titre face à 19 autres équipes dont 3 promus de la Championship League

Six places qualificatives pour les compétitions intergalactique seront attribuées par le biais du championnat (3 places directes en Ligue des Champions UAUF et le 4ème en Barrage de LDC UAUF et 2 équipe en Ligue Universelle.  Les 3 derniers du championnat sont relégués en **Championship League**

## Classements

\_Journée 18 (Samedi 17 Décembre -Dimanche 18 Décembre)\_
Squat Form Check Compilation

A compilation of Squat form critiques taken from Mark Rippeoe's Q&A

```

```

I really hate to tell you this, especially because you have such a cool garage, but not only do I find not much wrong with your low-back position in the first video 325 x 3, but it looks the same to me in the second video. And both sets were very high, the second set of five being about 3 inches above parallel. Your form looks okay, but I think the way to fix this is to shove your knees out on the way down, and make damn sure that they get shoved out at the bottom. Bigger guys have depth problems when the thighs bind against the gut, and you can test this by exaggeration: take a close stance toes-forward and squat down, and compare what happens with a normal width toes-out knees-out squat. When you get your knees out of the way, depth becomes much easier, and the adductor stretch this provides also makes the bottom rebound waaaay more effective. The addition of a weighted bar will provide the help you need to get low.

```

```

The squat shows a tendency to pull the chest up and consequently the hips forward a little past halfway up. This pulls the knee angle more acute and takes hamstring tension away, blunting the hell out of your hip extension at that point. This is often related to your chin-up position, and is one of the reasons I teach a downward gaze/ normal anatomical neck position. Driving the hips up without raising the chest is the way to preserve the back angle for as long as possible, thus allowing the hamstrings to work more effectively as hip extensors.

**Back to The Starting Strength FAQ**
Ergogenic aid

**Ergogenic aids** are any external influences that can positively affect physical or mental performance. These include mechanical aids, pharmacological aids, physiological aids, nutritional aids, and psychological aids.

Ergogenic aids may directly influence the physiological capacity of a particular body system thereby improving performance, remove psychological constraints which impact performance, and increase the speed of recovery from training and competition.

These can be as simple as water used before and after exercising to aid in hydration, to something as advanced as anabolic steroids.

es:ayuda ergogénica
Starting Strength Wiki:Copyrights

***Please see Wikia:Licensing for details of the licensing on this wiki.***
**Warning! Information below may be outdated or incorrect.**
The **text** of this site is freely licensed under the terms of the **GNU Free Documentation License** (GFDL). Reusers of the content must retain it under the same licence, ensuring it remains free.

Please read the Wikia:Text of the GNU Free Documentation License for full details of this licence.

**Permission is granted to copy, distribute and/or modify this document under the terms of the GNU Free Documentation License, Version 1.2 or any later version published by the Free Software Foundation; with no Invariant Sections, with no Front-Cover Texts, and with no Back-Cover Texts.**
**A copy of the license is included in the section entitled "GNU Free Documentation License".**
**Content on Wikia is covered by disclaimers and the Wikia terms of use (see below).**
## GNU Free Documentation License

The **GNU Free Documentation License** (**GFDL**) is a copyleft license for free content, designed by the Free Software Foundation (FSF).

The GFDL is a "copyleft" license, meaning the content can be copied, modified, and redistributed so long as the new version grants the same freedoms to others and acknowledges the authors of the Wikia page. Wikia content will, therefore, will remain free forever and can be used by anybody subject to certain restrictions, most of which serve to ensure that freedom.

Wikipedia, one of the web's most popular reference works, uses the GFDL. Using the same license as that site makes it easy for Wikia users to reuse the content from Wikipedia. You must adhere to the GFDL when using Wikipedia content.

## Image guidelines

GFDL or public domain images are strongly preferred on Wikia. Copyright-violating images are subject to deletion. Copyright information must be added to the image description page of every uploaded image. Images and other uploaded files may be available under an alternative free license, or used under fair use guidelines.

## See also

For more information, see the following pages on the Central Wikia:

* Wikia:Wikia disclaimers
* Wikia:terms of use
* **Wikia:Designated agent**
* Wikia:Multi-licensing: License your own edits under the GFDL plus something else
Starting Strength Wiki:Protected page

Administrators can **protect** and unprotect pages. Protection of a page or image usually means that a non-admin cannot modify it.

The majority of pages on all Wikia should remain publicly editable, and **not protected**. Pages may, however, be temporarily or permanently protected for legal reasons (for example, license texts should not be changed) or in cases of extreme vandalism or edit warring.

## Uses

* Protecting highly vandalised pages, such as the Main Page on large wikis.
* Maintaining the integrity of the site's logo and favicon.
* Maintaining the integrity of key copyright and license pages.
* Protecting the interface and system messages in the MediaWiki namespace (these are protected automatically)

A **temporary** protection is used for:

* Enforcing a "cool down" period to stop an "edit war", upon request.
* Protecting a page or image that has been a recent target of *persistent* vandalism or *persistent* edits by a banned user.

There is no need to protect personal .css and .js pages like user/monobook.css or user/cologneblue.js. Only the accounts associated with these pages (and admins) are able to edit them. (For more information on using these pages, see the help page on Central

## Rules

1. Do not make the common mistake of protecting pages unnecessarily. For example, do not protect a page simply because it is the Main Page.
2. Do not edit a temporarily protected page except to add a notice explaining the page is protected.
3. Do not protect a page you are involved in an edit dispute over. Admin powers are not editor privileges - admins should only act as servants to the user community at large.
4. Avoid favoring one version of the article over another, unless one version is vandalism.
5. Temporarily protected pages should not be left protected for very long.
6. Talk pages and user talk pages are not protected except in extreme circumstances.
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Frankie NY's Mass Building Program

NOTICE: THIS ROUTINE ASSUMES AT LEAST 6 MONTHS OF BREAK IN TRAINING FOR BEGINNERS.

THIS ROUTINE IS INTENDED FOR THE NATURAL TRAINER ONLY

Several of you have asked me for a good mass building program, so here it is. I've used this routine with many natural bodybuilders as well as professional football players looking to add some bulk in the offseason.

How many days a week? I've seen the best results with natural bodybuilders in a bulking phase on 3 days a week, training each exercise once a week. I know almost every program in the magazines you guys read will say 4 days a week, training each muscle twice a week, but my experience with hundreds of guys is that guys that train 4 days a week never make the same gains as the ones that train 3 days a week. If you train a muscle hard enough, you just can't recover in less than 6-7 days. Just because the soreness is gone doesn't mean that the muscle is recovered. 4 and 5 day splits are fine for cutting phases but not for bulking.

How to split things up? Push, pull, and legs seems to be the best split for most guys. Working shoulders with legs doesn't yield good growth in the shoulders because they end up overtrained. On push shoulders get hammered, on pull shoulders get hammered, and even working legs shoulders get hit.

Sets and reps? Like I said before, if you want to gain mass you need to stay around 5-6 reps. 4x6 or 5x5 are both good combinations. In my experience the guys that make better gains on 8-12 reps are advanced bodybuilders or are on drugs. I don't care if you feel a pump or a burn or whatever. That has nothing to do with size or strength, only momentarily pumping blood into a muscle.

Increasing your weights? You need to add weights to the bar every workout if you can. Going up in 2 ½ or 5 pound increments is great. You won't be able to add more weight each week, but that needs to be your mentality. Don't think about anything else but adding weight.

How long to stay on a routine? My experience is that around 8-12 weeks is best. Some guys say that after 6-8 weeks they've hit a plateau and need to change their routine. That's hogwash. Most of the time they've hit a plateau because they're not training hard enough or because they've added in more exercises than what's in my program and hinder their recovery.

DAY 1 – PULL

Deadlifts or Power Cleans

Barbell Rows, Dumbbell Rows, or Wide Grip Chins

Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

DAY 2 – PUSH

Incline or Flat Barbell or Dumbbell Bench Press

Barbell or Dumbbell Shoulder Presses

Tricep Dips or Close Grip Bench Press

DAY 3 – LEGS

Front or Back Squats

Barbell or Dumbbell Stiff Leg Deadlifts

Calf Raises (3x12) - only if a seriously lagging bodypart

Weighted Crunches or Weighted Hanging Leg Raises (3x12)

* Body Building
* Fat Loss Diet
* Body Building Diet Plan

50
Posterior chain

The **posterior chain** is a group of muscles in the lower body that are important in force development for explosive movements like jumping and sprinting. The muscles that fall into the posterior chain are the hamstrings, adductors, calves, glutes, and those in the lower back.

## Exercises

The primary exercises for developing the posterior chain are the Olympic lifts, good-mornings and deadlifts (particularly Romanian and stiff-legged deadlifts); the common denominator among these movements is an emphasis on hip extension. Other exercises include hyperextensions, reverse hyperextensions, glute-ham raises, lunges and full depth back squats.
Lying triceps extensions

**Lying triceps extensions**, also known as **skull crushers** and **French extensions** are a strength exercise used in many different forms of weight lifting. Lying triceps extensions are one of the most stimulating exercises to the entire triceps muscle group in the upper arm. It works the triceps from your elbow all the way to your latissimus dorsi. Due to its full use of the Triceps muscle group the lying triceps extensions are used by many as part of their training regime.

## Execution

 File:BestFrenchPress.jpg
1. Lie on a flat bench with your feet on the ground and your head hanging just off the top of the bench, so that the edge of the bench rests in the pit between your neck and head.
2. Take your barbell (preferably an EZ Curl bar for optimal hand positioning) with an overhand grip (palms AWAY from you) and hold it out above your head so that your arms are supporting the weight. Do NOT hold your arms straight over your face at 12:00, but rather at an angle more like 10 o'clock, with your feet at 3:00. All of the weight should be on your triceps.
3. Now bend your arms at your elbow, bringing the bar down close to the top of your forehead.
4. Keep your elbows in the same position and don’t let them sway outward.
5. Press back up to starting 10 o’clock position.

## Variations

### Vertical French extension

In this variation, the exercise is performed while standing (or sitting on a device with a low backing--that allows your shoulders full range of movement). With respect to gravity, the weight is still lifted in the same manner. With respect to the body, the weight is instead held over the head rather than over the face.

As with all weight training movements, it is important to keep the weight under smooth control on both the way down and the way up. This exercise can be performed standing, sitting or lying on one's back. As with most weight training exercises, it is recommended to start off with a lighter weight and then to gradually increase the weight as the muscles get stronger.

## Important Notes

* Make sure your elbows don’t move too much, try to keep them the same width apart during the whole movement.
* Another variation is one done with dumbbells.
Digital Coaching

Nine out of ten personal trainers won't be able to coach you in the squat because nine out of ten personal trainers don't know how to squat themselves. All they know is how to get you to sign a contract with their gym that you'll hopefully never show up for. That is how the big box fitness industry works.

Luckily there is a growing community that offers **free** on-line digital coaching. You'll need to be able to record your lift onto a digital camera and upload the video to either YouTube or Google Video to take advantage of this.

Some tips for filming your video so it can be easily observed for coaching:

* Have good lighting
* Record the video either from the front, the side or at an angle in between.
* Elevate the camera so the entire lift (top to bottom) can be observed
* Level your camera evenly
* Use Windows Movie Maker or use a similar program to properly edit the video (remove dead space, add titles, etc.)

Once your video is filmed, edited, and uploaded to a video hosting website, all you'll need is to post it on a digital coaching forum. Here are a few I recommend:

* The Crossfit Digital Coaching Forum - Expect a quick response from one of the sites' many experts. They are a friendly crowd and always offer stellar advice. If you have no idea what you're doing and no specific questions in mind, this is a safe bet for getting help. They will *not* bust your balls.
* The Bodybuilding.com Starting Strength Answer Thread - You should get an answer pretty quickly from one of the many helpers there. Having a specific question in mind would help. They may bust your balls if you're doing something stupid/ignore their advice.
* Mark Rippetoe's Q&A Forum - Don't expect a quick answer here, it'll take at least a few days for your response, but it will come directly from Rip himself. I recommend having a specific question in mind when posting a video there if you expect a specific answer. Vague questions typically receive vague answers in the form of a ball busting. If you're posting a squat video and haven't already watched The Squat Form Check Compilation there, he will bust your balls. If you're doing something that could have been avoided simply by reading The Book he will most assuredly bust your balls. I don't blame him.

**Note: If you have questions on your form and you still haven't purchased Starting Strength, chances are you'll find a solution within the contents of that book.** It's a lot cheaper than buying a digital camera.

If you would like to be trained in person by a professional, I highly recommend finding a Crossfit affiliate in your area that has their "Basic Barbell Certification."

You Can Find a Crossfit Affiliate Here.

**UPDATE: You can find certified Starting Strength Coaches at the Starting Strength Coach's Directory. Starting Strength Coaches all go through a rigorous testing process to earn their certification.**
3 Day Bodypart Splits

## Example 1

Week 1

Monday

Chest/shoulders/Triceps

Wednesday

Back/Biceps/legs/abs

Friday

Chest/shoulders/Triceps

Week 2

Monday

Back/Biceps/legs/abs

Wednesday

Chest/shoulders/Triceps

Friday

Back/Biceps/legs/abs

## Example 2

Monday- Back/Biceps

Deadlifts 4 x 8
Rows 4x 8

Chinups or Pullups 4 x 8

Barbell Curls 4 x 12

Wednesday-Chest/Triceps

Bench Press 4 x 8

Incline Bench Press 3 x 12

Dips 3 x 8

Skullcrushers or Close Grip BP 4 x 12

Friday- Legs/Shoulders

Squats 4 x 8

SLDL or Leg Curl (do this if lower back recovery is issue) 4 x 12

Calf Raises 4 x 12

Military Press- 4 x 8

**Back to The Starting Strength FAQ**

**Back to "More Programs"**
Muscle tone

*For the use of the term "tone" in weight training and bodybuilding, see Toning exercises.*
In physiology, medicine, and anatomy, **muscle tone** (aka **residual muscle tension** or **tonus**) is the continuous and passive partial contraction of the muscles. It helps maintain posture, and it declines during REM sleep. It is not to be confused with the concept of *toning* in physical exercise.

## Purpose

Unconscious nerve impulses maintain the muscles in a partially contracted state. If a sudden pull or stretch occurs, the body responds by automatically increasing the muscle's tension, a reflex which helps guard against danger as well as helping to maintain balance.

The presence of near-continuous innervation makes it clear that tonus describes a "default" or "steady state" condition. There is, for the most part, no actual "rest state" insofar as activation is concerned.

In terms of skeletal muscle, both the extensor and flexor muscles, under normal enervation maintain a constant tone while "at rest" that maintains a normal posture.

Cardiac muscle and smooth muscle, although not directly connected to the skeleton, also have tonus in the sense that although their contractions are not matched with those of antagonist muscles; their non-contractive state is characterized by (sometimes random) enervation.

## Pathological tonus

Physical disorders can result in abnormally low (hypotonia) or high (hypertonia) muscle tone. Another form of hypertonia is Paratonia, which is associated with dementia.

## Tonus in surgery

In ophthalmology, tonus may be a central consideration in eye surgery, as in the manipulation of extraocular muscles to repair strabismus. Tonicity aberrations are associated with many diseases of the eye (e.g. Adie syndrome).

## External links

* BBC series on muscles

de:Tonus
es:Tono muscular
fr:Tonus musculaire
he:טונוס
pl:Tonus
pt:Tônus muscular
fi:Jänteys
zh:肌肉张力
4 Day Split for Strength

## Competetive shot-putter model:

Monday

Squats and pressing exercises

Wednesday

Pulling exercises such as cleans and snatches, and other back work

Thursday

Squats and presses

Saturday

Pulling exercises

## Competetive powerlifter model:

Monday

Bench press and related exercises

Wednesday

Squatting and deadlifting exercises

Thursday

Bench press and related exercises

Saturday

Squatting and deadlifting exercises

## Intermediate 4 Day Split Template:

Monday (Bench Press and Related Exercises)

Bench Press 5X5 (Sets Across)

(Press Assistance)

Push Press 1X5

or Standing DB Press 2X8

or Kettlebell Jerk 2x8

or KB Push Press 2x8

(alternate among the four)

Chin/Pull Ups 3X12 + Dips

Planks

Tuesday (Squats and Pulling Exercises)

Squats 5X5 (sets across)

Powercleans 5x3 (or Bentover BB Row 3x8)

GHR 5X10

Thursday (Press and Related Exercises)

Standing Press 5X5 (sets across)

(Bench Press Assistance)

DB Bench 3X6-12 (add weight when you get all 12)

Chin/Pull Ups 3x12 + Dips

Planks

Friday (High Intensity Squat and Deadlift Exercises)

Front Squat 5X3

alternate weekly w/

Back Squat 3x1 or 3x2 or 3x3 (alternate rep scheme)

or

10x2 Box Squats (65% of 5x5 weight)

Bench Press 1x1 (to be done on weeks w/3x1 Front Squats. Eliminate Thursday bench on these weeks)

Deadlift 1X5 (every week)

## Intermediate 4 Day Split:

Monday

Squat or box squat 2-3 x 5

Glute/Ham Raises or pull throughs 3 x 10

Bent Row or Chest Supported row 4 x 6

Barbell or Dumbbell Curl 3 x 8

Wednesday

Bench Press or low board press 3 x 5, or 3 x 3

Incline Dumbbell Bench Press 4 x 8

Military or Dumbbell Shoulder Press 3 x 8

Skull Crushers 3 x 10

Friday

Deadlift or rack deadlift 2-3 x 5

Leg press 2 x 10

Chin or lat pull-down 4 x 6

Barbell or Dumbbell Curl 3 x 8

Calf Raises 3 x 15

Saturday

Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3

Dumbbell Bench Press 4x8

Military or Dumbbell Shoulder Press 3 x 8

Tricep pushdowns 3 x 10

Ab work 3 x 10

**Back to The Starting Strength FAQ**

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Erector spinae

The **Erector spinæ** (or **Sacrospinalis** in older texts), a bundle of muscles and tendons, and its prolongations in the thoracic and cervical regions, lie in the groove on the side of the vertebral column.

They are covered in the lumbar and thoracic regions by the lumbodorsal fascia, and in the cervical region by the nuchal ligament.

This large muscular and tendinous mass varies in size and structure at different parts of the vertebral column. In the sacral region it is narrow and pointed, and at its origin chiefly tendinous in structure.

In the lumbar region it is larger, and forms a thick fleshy mass which, on being followed upward, is subdivided into three columns; these gradually diminish in size as they ascend to be inserted into the vertebræ and ribs.

The erector spinae arises from the anterior surface of a broad and thick tendon, which is attached to the medial crest of the sacrum, to the spinous processes of the lumbar and the eleventh and twelfth thoracic vertebræ, and the supraspinal ligament, to the back part of the inner lip of the iliac crests and to the lateral crests of the sacrum, where it blends with the sacrotuberous and posterior sacroiliac ligaments.

Some of its fibers are continuous with the fibers of origin of the Glutæus maximus.

The muscular fibers form a large fleshy mass which splits, in the upper lumbar region into three columns, viz., a lateral, the Iliocostalis, an intermediate, the Longissimus, and a medial, the Spinalis.

Each of these consists from below upward, of three parts, as follows:

 I. cervicis | L. capitis | S. capitis

## Training

The erector spinae can be strengthened for therapeutic or athletic purposes by the following exercises:

* Deadlift
* Hyperextension
* Good-morning

## Additional images

Gray236.pngRight hip bone. Internal surface.Gray388.pngDiagram of a transverse section of the posterior abdominal wall, to show the disposition of the lumbodorsal fascia.Gray803.pngThe posterior divisions of the sacral nerves.Gray1126.pngTransverse section, showing the relations of the capsule of the kidney.Gray1211.pngSurface anatomy of the back.The Back by David Shankbone.jpgPhotograph of the surface of a human back.LumbarTriangle.jpgLumbar triangle

## External links

* *-596967347* at GPnotebook
* SUNY Figs *01:05-03* - "Intermediate layer of the extrinsic muscles of the back, deep muscles."
* *erector+spinae+muscles* at eMedicine Dictionary
* ithaca.edu

*This article was originally based on an entry from a public domain edition of Gray's Anatomy. As such, some of the information contained herein may be outdated. Please edit the article if this is the case, and feel free to remove this notice when it is no longer relevant.*

de:Musculus erector spinae
fi:Selän ojentaja
ja:脊柱起立筋
pt:Erector spinae
sv:Erector spinae
zh:豎脊肌
Strongwoman

File:Charmion-strongwoman.png
**Strongwoman** refers to either a woman performing feats of strength in a show or circus, or a woman who competes in strength athletics. Traditionally, strongwomen have had a special appeal, as women involved in demonstrated feats of strength were exceptions.

## Traditional strongwomen

Traditionally, strongwomen were featured as performers in a circus, or in vaudeville, music halls, or other venues, and engaged in feats of strength such as barbell lifting and human juggling.

Some famous traditional strongwomen include:

* Minerva (Josephine Blatt *née* Wohlford), (c.1869 – 1923) born in New Jersey.
* Charmion (Laverie Vallee *née* Cooper), (1875 – 1949) born in Sacramento, California.
* Vulcana (Kate Williams aka Kate Roberts), (1875 – 1946) born in Abergavenny, Wales.
* Katie Sandwina, (1884 – 1952) born in Vienna, Austria.
* Ivy Russel, born in 1907 in Croydon, England.
* Joan Rhodes, born in 1920 in England.
* Mama Lou (Linsey Lindberg), born in 1980 in Kansas, USA, who performs traditional strongwoman feats, such as ripping phone books in half.
* Betty Brawn (Charmaine Childs), born in 1979 in Australia, performs traditional and unique feats including the Human Carousel (lifts 2 or 4 adult men simultaniously with no apparant effort)

## Modern-day strongwomen

In recent years, the term strongwoman has come to refer to the women who compete in events such as the annual World's Strongest Woman (WSW) competitions, sanctioned by the International Federation of Strength Athletes (IFSA), and televised nationally on ESPN. In these contests, the participants compete in events such as the farmer's walk (walking as far as possible with heavy steel rods in each hand), the shield carry, the car deadlift, and others.

Some notable modern strongwomen include:

* Jill Mills, winner of multiple WSW competitions including the first one held in 2001
* Robin Coleman, who took 3rd place in the 2001 WSW competition
* Becca Swanson, powerlifting world record holder
* Aneta Florczyk, winner of the 2005 WSW contest
* Cynthia Morrison, Florida-based powerlifter now working as an escape artist
* Elizabeth Horne, strongwoman, armwrestler and grip strength world record holder
* Titania Rhea, Australian WPC multi record holding powerlifter and strongwoman
* Elena Seiple, NPC judge and powerlifter
* Chyna, bodybuilder and professional wrestler nicknamed "The Ninth Wonder of the World"

## See also

* Amazon feminism
* Female bodybuilding
* Female muscle growth
* Strongman (strength athlete)

## External links

* Strongwomen from the 18th Century onwards- A compilation of images, articles and information on strongwomen and female bodybuilders of the past from David Horne's collection.
* [[1]] Betty Brawn, Strong Lady Website

es:Strongwoman
Crunch

File:Wiktionary-logo-en.png
Look up ***crunch*** in Wiktionary, the free dictionary.

**Crunch** may refer to:

* Nestlé Crunch, a brand of candy and ice cream produced by Nestle
* An onomatopoeic description of a common distorted guitar sound
* An intelligent dance music project that includes Dave Tipper and Mike Wallis
* Crunch (exercise), a strength training exercise for the abdominal muscles
* The mascot for the Minnesota Timberwolves basketball team
* Crunch Bandicoot, a fictional character
* CRUNCH (graffiti artist), a New York City subway graffiti artist
* CRUNCH (programming block), a collection of television programs, aired on YTV during Saturday mornings
* John Draper, a Vietnam War veteran who become one of the world's first hackers in early 1971
* Crunch, a stone man in *The Cowardly Lion of Oz* by Ruth Plumly Thompson
* Crunch Creative Design Ltd, an English design company based in Plymouth
* Le Crunch, the name of the rugby test match between England and France
* Crunch time In video game programming - extended periods of (usually unpaid) consecutive overtime

**This article is a disambiguation page for Crunch**

The following is a list of links to pages that might share the same title.

Please follow one of the disambiguation links below or search to find the page you were looking for if it is not listed. If an internal link led you here, you may wish to change the link to point directly to the intended article.

fr:Crunch
Push press

A **push press** is a weight training exercise for the anterior head of the deltoid (shoulder).

## Execution

The push press is practically the same as the military press, however the movement is started by a 'push' from the legs. This begins the momentum of the movement, the weight is then slowly lowered back to the shoulders. It can also be used from behind the neck, after a squat.

## Purpose

The push press is used to help develop the strength of the shoulder. It can be used push past a sticking point or develop power for the Clean and Jerk (though 'pressing' is illegal in competition). The ability to drive from the legs and through the torso to the arms is important to sport (this is also found in the bench press).

## Advantages

The push press can improve all over body coordination (though not to the extent of the weightlifting movements). It can also allow a trainee to use the eccentric portion of the exercise with a weight that may be too heavy for the concentric phase, thereby increasing strength.

## Drawbacks

As the barbell momentum is initiated by the legs, the bottom portion of the range of motion may be under-developed compared to the middle and end portions. The entire ROM should be trained in a shoulder press.
Sit-up

A **sit-up** can refer to:

* Moving to a sitting position from a lying position
* Sit-up (exercise), a form of exercise.
* Sit-up, stay up later than usual.
* Sit-up Ltd, A UK-based television broadcaster which operates *Bid-up.tv*, *Price-drop.tv* *Speed Auction, and* Screenshop *TV networks.*

**This article is a disambiguation page for Sit-up**

The following is a list of links to pages that might share the same title.

Please follow one of the disambiguation links below or search to find the page you were looking for if it is not listed. If an internal link led you here, you may wish to change the link to point directly to the intended article.
Ligue des Champions UAUF 1980-1981

Organisateur(s)
 Édition
 Participants

 Finaliste
 Meilleur(s) buteur(s)

La **Ligue des Champions UAUF 1980-1981** a vu une la victoire du Royaume d'Asgard.

C'est la seconde fois que le club Asgardien remporte la Ligue des Champions UAUF.

## **Quarts de finale**

 **Mordor Saint-Germain** | **2** - 1
 **Bayern Metropolis** | **5** - 0
 Raccoon City

## **Finale**

La finale se dispute sur une seule rencontre, le samedi 23 mai 1981 au Stade Bashenga au Wakanda.
CrossFit Wichita Falls

Welcome to CrossFit Wichita Falls, home of Starting Strength and Practical Programming for Strength Training author Mark Rippetoe. The largest, best-equipped CrossFit facility in Texas, we have a complete selection of the tools necessary to do your CrossFit WOD at any level of fitness. In addition to the most complete collection of bumper plates, Olympic bars, and free weights in the southwest, our equipment includes:

* 11 Platforms for the Olympic lifts
* Kettlebells from 4kg to 32kg.
* Still rings, for chins and dips
* Climbing rope and peg board
* Assisted chin/dip, for all levels of ability
* Medicine balls to 20 lbs.
* Plyo boxes for jumps, from 12" to 42"
* Padded conditioning floor, for jump training
* 2 Glute/Ham benches, 2 reverse hypers
* 50 meter rubber-topped track
* Bands and chains, for Westside method
* Dumbbells to 164 lbs
* Concept2 Rowers
* The most extensive collection of bumper plates and barbell equipment in the area

And most importantly, the staff at CrossFit Wichita Falls has the experience and expertise necessary to make your WOD effective --whether it's your first or your 1000th. We can teach all CrossFit exercises and the Olympic lifts to trainees of any skill and conditioning level, to ensure the amazing results you expect from CrossFit training. Ask about personal training, done the CrossFit Way. Contact certified CrossFit Coach Mark Rippetoe at 696-0829.

Ask about personal training, done the CrossFit Way. Contact Mark Rippetoe at 696-0829.

**Back to The Starting Strength FAQ**
Exercise physiology

Exercise Physiology is a discipline involving the study of how exercise alters the structure and function of the human body. Exercise Physiology requires diverse knowledge and considerable study of various physiologic responses to exercise.

Topics studied in exercise physiology include human energy transfer, human energy expenditure, evaluation of energy-generating capacities, the nervous system, pulmonary system, the cardiovascular system, the musculoskeletal system, endocrine system (including hormones) and the interaction of these, plus training methods, environmental effects on physiology, and ergogenic aids.

Exercise physiologists tend to specialise into clinical areas such as cardiac rehabilitation, research based exercise physiology {such as performance and heat stress, performance and altitude, fluid balance, intracellular lactate mechanisms, motor functions, and plasticity of muscle fibers}, exercise testing and prescription of athletes, and development of physical fitness programs in prevention of disease and disability.

**Exercise Physiology in Australia**

The term “Exercise Physiologist” describes professionals from within the field of exercise science who have specialised into either health and fitness or exercise rehabilitation streams [1]. As knowledge in the area of physical conditioning and rehabilitation has increased, the evolution of specialists in various fields have become apparent [1].

An Exercise Physiologist is ideally suited to providing professional services in the area of exercise as a treatment strategy in physical rehabilitation, as a preventative strategy for disease prevention, and work hardening as part of establishing and sustaining functional independence [1].

## External links

* American Society of Exercise Physiologists
* Australian Association for Exercise and Sports Science (AAESS) [1]
* Exercise physiology at School of Human Movement and Exercise Science University of Western Australia
* [1]]

American College of Sports Medicine

File:Sports and games.png *This sports-related article is a stub. You can help Wikipedia by expanding it.*
nl:Bewegingsfysiologie
zh:运动生理学