recursal/Fanatic-Fandom huggingface dataset:
Leg press

The **leg press** is a weight training exercise in which the individual pushes a weight away from them using their legs. The term *leg press* also refers to the apparatus used to perform this exercise. The leg press can be used to evaluate an athlete's overall lower body strength (from knee joint to hip and partially ankle extendors as well).

 File:LegPressMachineExercise.JPG
There are two main types of leg press:

* The diagonal or vertical 'sled' type leg press. Cast iron weight disks (plates) are attached directly to the sled, which is mounted on rails. The user sits below the sled and pushes it upward with their feet. These machines normally include adjustable safety brackets that prevent the user from being trapped under the weight.
* The 'cable' type leg press, or 'seated leg press', commonly found on multigyms. The user sits upright and pushes forward with their feet onto a plate that is attached to the weight stack by means of a long steel cable.

## Muscle groups

The leg press works the following muscle groups:

* Quadriceps
* Hamstrings (partially)
* Gluteus maximus
* Calfs (Partially)

Varying the angle between the sled and the backrest and/or the position of the feet on the plate puts more emphasis on one or the other muscle group. The leg press is a compound exercise, meaning that it involves movement around more than one joint.

## Magnitude of Leg Press Lifts

Since the leg press stabilizes the lifter and moves weights in a direction that is not vertical, it is possible for strength trainers to press very heavy weights (compared to the weight used for other exercises). Bodybuilder Ronnie Coleman is featured in videos wherein he leg presses 2300 pounds (1 043 kg). To compare, the world record for the squat is 1213 pounds (550.5 kg geared), according to Monster Muscle Online.

Often, the amount of weight that is used for a 'leg press' may seem to be artificially high. For example, television host Pat Robertson claims to have leg pressed 2,000 pounds (around 900 kg) and a later statement also claimed that his doctor was capable of a 2,700 pound (1225 kg) leg press. An AskMen.com article states that it is not uncommon for men to leg press over 500 pounds, with some men going over 1000 pounds using a limited-range of motion. However, a true leg press requires the full range of motion. Typically a person cannot do much more than double the weight of their standard 1-repetition, full-range leg-press when attempting limited-range strength straining (i.e., if they can do 500 pounds full-range they could do no more than 1,000 pounds for limited range training).

## See also

* Health
* Exercise
* Kinesiology
* Personal trainer
* Exercise physiology

## External links

* AskMen.com AskMen.com: leg presses over 3000 pounds not rare
* [1] Video of 2300 pounds leg press

de:Beinpresse
ja:レッグプレス
pt:Leg press
ru:Жим ногами
sv:Benpress
Medicine ball

*For Chinese medicine balls, see Baoding Balls.*
A **medicine ball** (also known as an **exercise ball**, a **med ball**, or a **fitness ball**) is a weighted ball, roughly the diameter of the shoulders (approx. 14 inches). Often used for rehabilitation and strength training, it serves an important role in the field of sports medicine. It should not be confused with the larger, inflated Swiss ball.

Medicine balls are usually sold as 2–25 lb. balls and are used effectively in plyometric weight training to increase explosive power in athletes in all sports. Some medicine balls are in the form of weighted basketballs. It is possible to play basketball with a medicine ball, but it can be difficult, and has the potential to cause injury and property damage.

## History

Medicine ball training is one of the oldest forms of strength and conditioning training – the first reference to wrestlers training with sand filled bladders appears in Persia nearly 3000 years ago. In ancient Greece the physician Hippocrates had them sewn out of animal skins and stuffed with sand. His patients threw them back and forth for injury prevention and rehabilitation.

In the late nineteenth century and early twentieth century, the words "health" and "medicine" were synonymous. The so-called "Four Horseman of Fitness" were the dumbell, the Indian club, the wand and the medicine ball. This is where the beginnings of the modern medicine ball originate.

## Uses

Medicine balls are used by boxing professionals to improve the strength of abdominal muscles. This is done by dropping the ball onto the abdomen of the boxer, simulating a punch coming from an opponent. Other athletes use medicine balls to increase their core strength. One common activity is to have athletes hold the ball against their chest and thrust it at another athlete, who catches it against their chest. This strengthens arm, chest, and leg muscles.

They are also extensively used by secondary schools as a fitness aid. Example exercises include: lifting the ball or performing different exercises (such as sit-ups and leg raises) with the ball in order to increase the stress on a particular muscle.

A medicine ball is also commonly used by athletes who have sustained an injury and seek rehabilitation.

## Construction

Medicine balls are generally constructed of a leather or vinyl covered nylon cloth, and filled with impact absorbing materials to give them weight. The materials can vary depending on the desired weight and density.

## External links

* Exercises
* How to make a medicine ball
* Medicine ball exercises
* Medicine Ball Training
* Medicine Ball Abdominal Exercises: Pictures and Descriptions

de:Medizinball
fr:Engins de l'athlétisme
pl:Piłka lekarska
Gastrocnemius muscle

In humans, the gastrocnemius (pronounced /ˌgæs.trɑkˈni.mi.əs/) **muscle** is a very powerful superficial muscle that is in the back part of the lower leg and also called the calf. It runs from its two heads just above the knee to the heel, and is involved in standing, walking, running and jumping. Along with the soleus muscle it forms the calf muscle.

## Anatomy

The gastrocnemius is located with the soleus in the superficial posterior compartment of the leg. It originates from the posterior (back) surfaces of the distal head of the femur. Its other end forms a common tendon with the soleus muscle; this tendon is known as the calcaneal tendon or Achilles Tendon and inserts onto the posterior surface of the calcaneus, or heel bone.

Deep to the gastrocnemius (farther from the skin) is the soleus muscle. Some anatomists consider both to be a single muscle, the triceps surae. The plantaris muscle and a portion of its tendon run between the two muscles, which is involved in "unlocking" the knee from the standing position. On the other side of the fascia are the tibialis posterior muscle, the flexor digitorum longus muscle, and the flexor hallucis longus muscle, along with the posterior tibial artery and posterior tibial vein and the tibial nerve. Since the anterior compartment of the leg is lateral to the tibia, the bulge of muscle medial to the tibia on the anterior side is actually the posterior compartment. The soleus is superficial midshaft of the tibia.

## Clinical significance

The gastrocnemius muscle is very prone to spasms; the painful, involuntary, contraction of the muscle for up to several minutes.[[1]]

This muscle is prone to injury called torn calf muscle which is disabling.

The Gastrocnemius muscle may also become inflamed due to overuse. Anti-inflammatory and physical therapy may be necessary.

## Additional images

Gray245.pngRight femur. Posterior surface.Gray440 color.pngCross-section through middle of leg.Gray1239.pngBack of left lower extremity.
## External links

* WebMD Nighttime Leg Cramps: http://www.webmd.com/a-to-z-guides/nighttime-leg-cramps-topic-overview
* *-275120049* at GPnotebook
* LUC *gast*
* SUNY Labs *14:st-0405*
* Anatomy at Dartmouth *knee/surface/surface4*

de:Musculus gastrocnemius
es:Gemelo (músculo)
eo:Suro
fr:Muscle gastrocnémien
hr:Trbušasti mišić lista
it:Gastrocnemio
he:שריר הסובך
la:Musculus gastrocnemius
nl:Musculus gastrocnemius
ja:腓腹筋
pt:Músculo gastrocnêmio
fi:Kaksoiskantalihas
sv:Gastrocnemius
zh:腓腸肌
Form (exercise)

**Form** is a way of performing a movement to avoid injury and cheating.

## 'Proper form'

Exercises or drills in sport have a recognized way of performing the movements that have two purposes:

### Avoiding injury

By using proper or 'good' form, the risk of injury is lowered

### Maximize benefit

Good form ensures that the movement only uses the main muscles, and avoids recruiting secondary muscles. As a muscle fatigues, the body attempts to compensate by recruiting other muscle groups and transferring force generation to non-fatigued units. This reduces the benefits in strength or size gain experienced by the muscles as they are not worked to failure.
Pull-up (exercise)

A **pull-up** is an upper body compound pulling exercise where the body is suspended by extended arms, then pulled up until the elbows are bent and the head is higher than the hands, utilizing an overhand (pronated) grip. A traditional pull-up relies on upper body strength and swinging or "kipping" (using a forceful initial movement of the legs in order to gain momentum) making the exercise a power and conditioning movement as opposed to a pure strength one. The exercise targets mainly the Latissimus Dorsi muscle in the back along with many other assisting muscles.‎ Pull-ups are similar to chin-ups, which are distinct due to the underhand (supinated) grip.

## Muscles utilized

 File:Latissimus dorsi.png
Pull-ups primarily target the Latissimus Dorsi muscle group in the back, though many other muscles are involved in the movement. These assisting muscles include the Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Deltoid muscle, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Trapezius Lower, Trapezius Middle, and Pectoralis Minor.

Since multiple joints are utilized, pull-ups are known as a compound exercise.

## List of variations

 Animation of a weighted pull-up | **Weighted pull-up**
 Animation of a behind-the-neck pull-up | **Behind-the-neck pull-up**
 Animation of a one arm pull-up | **One arm pull-up**
 Animation of a muscle-up | **Muscle-up**
One hand is placed in the overhand (pronated) position and the other is placed in the underhand (supinated) position to provide variation on the standard pull-up (and chinup).

## See also

Error: Image is invalid or non-existent.

Wikimedia Commons has media related to: ***Pull-ups***
* Chin-up bar
* Chin-up

**Videos of various Pull-up Combinations from StudBarPullup.com**
http://www.youtube.com/watch?v=AGOiZ24Yrxc

## References

1. ↑ Eva teaches the kipping pull-up at crossfit.com
2. ↑ ExRx.net
3. ↑ Gym Jones: Quality

de:Klimmzug
pt:Puxada
fr:Tractions à la barre fixe
Ivanko Barbell Company

**Ivanko Barbell Company** is a major international manufacturer of fitness products, specializing in resistance equipment (barbells, dumbbells). The official website is found at ivankobarbell.com. Ivanko Barbell Company is a leading producer of custom engraved urethane plates. The company has produced customized engraved plates for leading educational institutions and gyms throughout the world.

Customers include the USC Trojans, Bally Total Fitness, the Boise State Broncos, Gold's Gym, Koloseum Gym, the Mandarin Oriental, Hong Kong, Rush-Copley Healthplex, the Royal Bank of Canada, Nautilus, Inc., Ministry of Sound, and the Hilton Hotels.

## Notes and references

1. ↑ CUSTOM ENGRAVING. Ivanko Barbell Company. Retrieved on 2008-08-07.

File:Factory USA.svg*This United States corporation or company article is a stub. You can help Wikipedia by expanding it.*
Calf muscle

The **calf** or **gastroc-soleus** is a pair of muscles—the gastrocnemius and soleus—at the back of the lower human leg.

The gastroc-soleus complex is connected to the foot through the Achilles tendon, and contract to induce plantar flexion and stabilization of the ankle complex in the transverse plane.

## Function

Functional activities include primarily movement in the sagittal plane, stabilization during locomotion (walking, running) and power jumping.

## Calf strain (torn calf muscle)

A torn calf muscle happens when the calf muscle is pulled apart from the Achilles tendon. Severe pain is felt by the victim – you may think you've just been hit in the leg and hear a "pop." Sudden pain is felt around the leg.

This injury happens during acceleration or changes in direction. The torn calf muscle may spasm, and contract forcefully. The toes will point down. Bruises can show up in the leg, foot and ankle due to pooling of blood from internal bleeding. It may take some time for the bruises to occur, from hours to days depending upon where the tear occurred. The circumference of the leg will most certainly increase.

This injury may take several months to heal. Its important not to continue the exercise if muscle is torn as internal bleeding is taking place. See a doctor immediately after muscle is torn to get you on a rehabilitation routine.

## External links

* *sural+region* at eMedicine Dictionary

ar:بطة الرجل
de:Wadenmuskel
eo:Suro
fr:Mollet
it:polpaccio
la:Sura (anatomia)
nl:Kuit (anatomie)
pt:Panturrilha
sv:Vaden
tr:Baldır
tl:Alakalakan
Starting Strength Wiki:Sandbox

Welcome to the **Starting Strength Wikia's sandbox**!

This page exists so that you can practice editing or formatting (see Editing help) without changing any serious content. Feel free to try wiki editing out here first.

There is a tutorial on the Central (coordinating) Wikia that will step you through more of the things you can do. Wiki allow for rather complicated formatting. It can look overwhelming when you begin, but don't let it worry you. Just start with the basics... enter some text, and learn the other pieces as you go. Your content contributions are welcome and important. The wiki is a collaborative effort and others can help with formatting and other improvements.

Best wishes!

The Bench Press 7) From a stopped position with the bar directly above your nipples, take a very deep breath, maintain tightness in the upper back and "pull" the bar to your nips in a controlled fashion. Your elbows should not flare or tuck excessively. Ideally, your upper arm bones (the humerus) will form an angle that is approximately 40-60 degrees from your torso. If your elbows flare out wide to the sides (~90 degree angle) then you hit your pecs incredibly hard at the risk of your rotator cuff's health. If your elbows tuck into your body (20-30 degree angle) then you will place too much emphasis on your triceps and delts, and not enough on your pecs. Your wrist and forearms should form about a 45 degree angle with the bar and with the floor (straight up and down). You might need to experiment with hand spacing to find this "sweet spot."

[url=someurl][img]yourimage[/img][/url]

http://i296.photobucket.com/albums/mm180/BangoSkank1/MikeMentzertakesadump.jpg

# THE PROGRAM

## Program Basics

### The Original Starting Strength Novice Program

Workout A

3x5 Squat

3x5 Bench Press

1x5 Deadlift

Workout B

3x5 Squat

3x5 Press

5x3 Power cleans

*Workouts A and B alternate on 3 non-consecutive days per week.*

### Onus Wunsler Beginner Program (from SS):

Workout A

3x5 Squat

3x5 Press

1x5 Deadlift / 5x3 Power Cleans (Alternating)

Workout B

3x5 Squat

3x5 Bench Press

3x10 or 5x10 Back Extensions (unweighted if progressing to GHR, weighted if not)

Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps

*Workouts A and B alternate on 3 non-consecutive days per week.*

### Practical Programming Novice Program:

Monday

3x5 Squat

3x5 Bench press / Press (Alternating)

Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday

3x5 Squat

3x5 Press / Bench Press (Alternating)

1x5 Deadlift

Friday

3x5 Squat

3x5 Bench Press / Press (Alternating)

Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
High protein diet

File:Tofu-beijingchina.jpg
A **high protein diet** is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. It should not be confused with low-carb diets such as the Atkins Diet, which are not calorie-controlled and which often contain large amounts of fat.

While adequate protein is required for building skeletal muscle and other tissues, there is ongoing debate regarding the use and necessity of high protein diets in weight training and bodybuilding. Various sources advise people to consume anywhere from 0.6 to 1.5g of protein per pound of bodyweight per day (1.4–3.3g per kg). [1] [2]

## Hazards

Relatively little evidence has been gathered regarding the effect of protein on the development of chronic diseases. While there was initial suspicion that high-protein diets increased the risk for renal failure, studies have shown that kidney problems occur only in people with pre-existing kidney disease. [3] (Still, it should be noted that such problems may become apparent only when the stress of extra protein is applied to the kidneys.) Similarly, the long-held concern that it could worsen hepatic encephalopathy (brain disease due to malfunction of the liver) appears to be unfounded.

The increased load on the kidney is a result of an increase in reabsorption of NaCl. This causes a decrease in the sensitivity of tubuloglomerular feedback, which, in turn, results in an increased glomerular filtration rate. This increases pressure in glomerular capillaries. When added to any additional renal disease, this may cause permanent glomerular damage.

## Oligospermia

A high-protein diet is sometimes used as a treatment of oligospermia, or low-sperm count, although its efficacy remains unclear.

## References

1. ↑ Protein: Nutrition Source, Harvard School of Public Health
2. ↑  Walter F., PhD. Boron. *Medical Physiology: A Cellular And Molecular Approaoch*. Elsevier/Saunders. ISBN 1-4160-2328-3.  Page 771
3. ↑ Malpani Infertility Clinic.

Wikibooks
Wikibooks' Cookbook has more about this subject:
***High Protein Diet***
Weightlifting Programs

Weightlifting, also called Olympic Weightlifting, is a competitive sport that contests the "Clean and Jerk" and "The Snatch."

# Dan John's Big 21

The best overall program we ever used was the
“Big 21,” but we also used lots of adaptations for
other athletes, like Paul Northway and Taylor
Arrigo-Jones.

The “Big 21” DEMANDS a lot of
conservative weight selections the first week or
so and rewards the athlete with new levels of
strength and toughness. The downside? Near
exhaustion for someone not “in shape!”

The Big “21”

Monday, Wednesday, and Friday

Three Lifts only!

Clean and Press

Power Snatch

Power Clean and Jerk

Now, the confusing part!

Each workout, add five pounds to the

Opening Weight. After three weeks,

Opening Weight will be 45 pounds more!

Rules:

1. All reps must be successful!

2. Start each rep from the floor with heels together, feet pointing out to 45 degrees. (You can choose NOT to do this...editor)

3. Do each rep under control-start with hips down, and fully extend!

Note well: each of the three lifts is to be done each of the three days a week. In addition, one is expected to add five pounds to EACH lift all
nine workouts...over the three weeks. I have laughed many times when people have “adapted” this program and told me in an email that it wasn’t very hard. One guy only did presses on Monday, snatches on Wednesday and
jerks on Friday...and noted the 21 reps were a breeze.

Sure! That was only 1/3 of the workout each day. What always amazed the athletes is how fast this workout goes. Constant plate moving seems to speed the lifting up. Reps and Sets...for each of the three lifts!

Opening Weight x 5

Add five pounds x 5

Add five pounds x 5

Add five pounds x 1

Add five pounds x 1

Add five pounds x 1

Add five pounds x 1

Add five pounds x 1

Add five pounds x 1

Total Repetitions: 21

You see: the Big 21!

Record end weight Clean & Press Snatch Jerk

Session One \_\_\_\_ \_\_\_ \_\_

Session Two \_\_\_\_ \_\_\_ \_\_

Session Three \_\_\_ \_\_ \_\_

Session Four \_\_\_\_ \_\_\_ \_\_\_

Session Five \_\_\_\_ \_\_\_ \_\_\_

Session Six \_\_\_\_ \_\_\_ \_\_\_

Session Seven \_\_\_\_ \_\_\_ \_\_\_

Session Eight \_\_\_\_ \_\_\_ \_\_\_

Session Nine \_\_\_\_ \_\_\_ \_\_\_

One hint: you may wish to only do “threes” on
the Clean and Jerks. At the end of three weeks,
take a week off of heavy lifting, then go to the
Transformation Program for a week or two
before repeating.

Assuming a 45# start weight for the first lift (Clean and Press) would look like:

45x5, 50x5, 55x5, 60, 65, 70, 75, 80, 85x1.

or

1. 45 x 5

2. 50 x 5

3. 55 x 5

4. 60 x 1

5. 65 x 1

6. 70 x 1

7. 75 x 1

8. 80 x 1

9. 85 x 1

Repeat for the other two lifts (Power Snatch and Power Clean & Jerk), with appropriate weights for each lift.

**Back to The Starting Strength FAQ**

**Back to "More Programs"**
Dip

Redirect to:

* DIP

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Pages linking to any of these redirects may be updated to link directly to the target page. However, do not replace these redirected links with a piped link unless the page is updated for another reason.

For more information, see Category:Redirects from other capitalisations.
Emeraldine Wikia

## Welcome to the Wiki

Welcome to the wiki. We’re a collaborative community website about your topic that anyone, including you, can edit. Click the edit button at the top of any page to get started!

## Describe your topic

Write a description about your topic. Let your readers know what your topic is about and add some general information about it.

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Combative Programs

Time Under Tension for MMA Fighters & Grapplers By Zach Even – Esh

Time Under Tension for Grapplers & MMA Fighters Part II By Zach Even – Esh

Strength and Flexibility Exercises for Fighters By Joe DeFranco

Strength Training For Fighters 15 Random Thoughts by Ross Enamait

How Combat Athletes Can Effectively Use Kettlebells and the Grappler By Zach Even-esh

**Back to The Starting Strength FAQ**

**Back to "More Programs"**

Back to The Starting Strength Wiki

Back to "After Starting Strength"
Starting Strength Wiki:Simplified ruleset

Wikipedia, the free encyclopedia, is the largest and most successful wiki. This page lists some of the overarching guidelines that have helped make *Wikipedia* a success. You may like to consider them for this Wikia.

1. **BE BOLD!** in updating pages. Go ahead, it's a wiki!
Encourage others, including those who disagree with you, likewise to **BE BOLD!**
2. **Be civil** to other users at all times.
3. **Ignore all rules**. If the rules discourage you from improving or maintaining the wiki's quality, ignore them.
4. **When in doubt, take it to the talk page**. We have all the time in the world. Mutual respect is the guiding behavioural principle of Wikia and, although everyone knows that their writing may be edited mercilessly, it is easier to accept changes if the reasons for them are understood. If you discuss changes on the article's *talk* (or *discussion*) page before you make them, you should reach consensus faster and happier.
5. **Respect copyright**. Wikia uses the GNU Free Documentation License. Everything you contribute must be compatible with that license.
6. **Decent edit summaries** and clear and transparent explanations are universally appreciated. Other editors need to understand your process, and it also helps you yourself to understand what you did after a long leave of absence from an article. Please state ***what*** you changed and ***why***. If the explanation is too long, add more on the discussion page.
7. **Assume good faith**; in other words, try to consider that the person on the other end of the discussion is a thinking, rational being who is trying to positively contribute to the project — unless, and only unless, you have firm, solid, and objective proof to the contrary. Merely disagreeing with you is no such proof.
8. Particularly, **don't revert good faith edits**. Reverting is *too* powerful sometimes. Don't succumb to the temptation, unless you're reverting very obvious vandalism (like "LALALALAL\*&\*@#@THIS\_SUX0RZ", or someone changing "1+2=3" to "1+2=**17**"). If you really can't stand something, revert once, with an edit summary something like "(rv) I disagree strongly, I'll explain why in talk." and immediately take it to talk.
9. **No personal attacks**. Don't write that user such and so is an idiot, or insult him/her (even if (s)he *is* an idiot). Instead, explain what they did wrong, why it is wrong, and how to fix it. If possible, fix it yourself (but see above).
10. **Be graceful**: *Be liberal in what you accept, be conservative in what you do*. Try to accommodate other people's quirks the best you can, but try to be as polite, solid, and straightforward as possible yourself.
11. **Sign your posts on talk pages** using ~~~~, which gets replaced by your username and timestamp when you hit Save. But don't sign on mainspace articles.
12. **Use the preview button**; it helps prevents edit conflicts and mistakes.

It's important to have fun... but try to make sure those around you have fun too!
Shoulder shrug

The **shoulder shrug** (usually called simply the **shrug**) is an exercise in weight training. To execute the exercise, the lifter stands erect, hands about shoulder width apart, and raises the shoulders as high as possible, and then lowers them, while not bending the elbows, or moving the body at all. Shrugs are used to develop the upper trapezius muscle. The lifter may not have as large a range of motion as in a normal shrug done for active flexibility. It is usually considered good form if the slope of the shoulders is horizontal in the elevated position.

A barbell or a smith machine may be used for resistance, and overhand, inside, outside, underhand or mixed grip can be used. The barbell can be held in front of the thighs, resting on the quadriceps, or behind, resting on the hamstrings. Using these excludes inside and outside grips. One or two dumbbells, kettlebells or resistance bands can also be used, together or opposite one another. A trapbar can also be used, necessitating an inside grip. Calf raise machines can also be used to execute the shrugging movement, by resting the pads on the shoulders and trying to raise the shoulders as high as possible.

## External links

* Barbell shrug
* Dumbbell shrug

pt:Encolhimento de ombros
de:Schulterheben
Resistance training

**Resistance training** has two different, sometimes confused meanings - a more broad meaning that refers to any training that uses a resistance to the force of muscular contraction (better termed strength training), and elastic or hydraulic resistance, which refers to a *specific type* of strength training that uses elastic or hydraulic tension to provide this resistance. This article discusses the more limited definition, of *elastic/hydraulic* resistance training.

## Basic principles

*Resistance training* is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent). Exercises are *isotonic* if a body part is moving against the force. Exercises are *isometric* if a body part is holding still against the force. Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.

The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is to "gradually and progressively overload the musculoskeletal system so it gets stronger." Research shows that regular resistance training will strengthen and tone muscles and increase bone mass. Resistance training should not be confused with weightlifting, powerlifting or bodybuilding, which are competitive sports involving different types of strength training with non-elastic forces such as gravity (weight training or plyometrics) an immovable resistance (isometrics, usually the body's own muscles or a structural feature such as a doorframe). Full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked.

Resistance training can be performed using various types of exercise equipment or:

* Resistance bands
* Exercise machines
* Swimming machines

### Machines using elastic resistance

* Aylio Resistance Bands
* Bowflex Machine
* Soloflex

## External links

* Glossary of conditioning terms at ASMI

**Back to The Starting Strength FAQ**
Power cage

A **Fitnesse Cage Adult American** (also known as a **power rack**, **squat cage**, or **squat rack**) is an item of Training Muscle equipment designed to allow for a safe free weight workout using a Muscle without the movement restrictions imposed by equipment such as the Samir Machine Distributeur Musculaire Musculation Dynamic American. Originally described as an "apparatus for use with barbells," the power cage was patented in 1984 by Karl I. Mullen of Germany, Leverkusen.  As described in his patent, and paraphrased below:

It essentially comprises four vertical posts with movable horizontal bar catchers on each side. For strength the uprights are normally linked together top and bottom thus producing a cage. A safe free weight workout can be undertaken since dropping the weight will result in it being caught by the side bars.

A power cage can be used for a number of exercises including Sexology Muscle and various over-head presses. Partial Company Pornocadia Dynamic American, partial squats and partial Fitnesse for instances are practiced in this Cage. Partial movement allows for greater weight to be used in a safe way, allowing for an overloading of muscle groups to produce greater growth.

Although less experienced individuals are often seen doing so, curling in the power rack is generally deemed inappropriate.

## References

1. ↑ Free Patents Online

File:Sports and games.png *This sports-related article is a stub. You can help Wikipedia by expanding it.*
Kettlebell

File:Iron 16kg.jpg
The **kettlebell** or **girya** (Russian: гиря) is a traditional Russian cast iron weight looking somewhat like a cannonball with a handle. The kettlebell has become a popular exercise tool in the United States due largely to the efforts of strength and flexibility coach Pavel Tsatsouline and also by World Champion and world record holder Valery Fedorenko. Many companies produce their own brands of kettlebells and kettlebell exercise programs. Some modern kettlebells feature adjustable weights. Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements.

**Kettlebell lifting** has been nationally recognized and played throughout the world for decades, and its competitive exercises are the 'Two Kettlebell Jerk' and 'One Kettlebell Snatch'; performed in that order for ten minutes each. The competitor with the highest overall score wins.

In recent years, kettlebells have become popular among athletes, especially mixed martial artists.

## See also

* Barbell
* Dumbbell
* Pood

## External links

* The rules of kettlebell lifting contests
* International Governing Body for Kettlebell Lifting Competitions

de:Kugelhantel
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he:קטלבלס
lt:Svarstis (sporte)
hu:Gömbsúlyzó
ja:ケトルベル
pt:Kettlebell
ru:Гиря
fi:Kahvakuula
sv:Kettlebell
Deadlift Videos

# = Tamas Molnar GPC European Champion 2014 EQ Deadlift Absolute Caregory -327,5kg

http://www.youtube.com/watch?v=wVhQgqubDp0

http://www.youtube.com/user/Tokasz1975

To view the videos on this page.

Free Download Here.

Videos are available for download from Crossfit Videos or from The Download Section

**Watch all the Deadlift Videos in Sequence Here**

### Mark Rippetoe: Intro to the Deadlift

File:Mark Rippetoe Intro to the Deadlift

height, distance, grip width, dragging the , body angles, and .

### Mark Rippetoe: Deadlift Setup

File:Mark Rippetoe Deadlift Set-Up

placement, stance, grip, shins, and chest.

### Mark Rippetoe: Deadlift Anatomy

File:Mark Rippetoe Deadlift Anatomy

The scapula. The transfer of force; Legs and hips = Motor, Rigid spine = transmission. The trapezius. The latissimus.

### Mark Rippetoe: Deadlift Alignment Pt. 1

File:Mark Rippetoe Deadlift Alignment Pt. 1

### Mark Rippetoe: Deadlift Alignment Pt. 2

File:Mark Rippetoe Deadlift Alignment Pt. 2

Goofy anthropometry, torso in extension, back in kyphotic and lordotic extension, arms straight, bar over middle of foot, scapula over bar.

### Mark Rippetoe: Deadlift Starting Angles

File:Mark Rippetoe Deadlift Starting Angles

Anthropometry, chest up, raise butt, back on heels, neck in line with spine, visual reference, don't rely on mirrors, bar in a straight line, use your lats.

### Mark Rippetoe: The Deadlift Scapula

File:Mark Rippetoe The Deadlift Scapula

Mark Rippetoe describes the isometric function of the scapula in the deadlift

### Greg Glassman: Crossfit Deadlift Intro

File:Greg Glassman Crossfit Deadlift Intro

Short intro from Coach Glassman on the deadlift with demonstrations.

### Greg Glassman: Deadlift Arm Position

File:Greg Glassman Deadlift Arm Position

Shoulders in front of arms, scapula over bar. (Is Eva yawning?)

### Kiknskreem: Curls in the squat rack. FTW.

File:HOW TO DEADLIFT!

An overview of the barbell deadlift and basic issues related to its performance.

**The Squat Video Page**
**The Bench Press Video Page**
****The Deadlift Video Page****
**The Press Video Page**
**The Power Clean Video Page**

**Back to The Starting Strength FAQ**
Starting Strength Wiki:Policy

There are very few **policies** which apply across all Wikia. These can be found on the Central Wikia at Wikia:Category:Policy.

Other policies for this Wikia should be decided by the wiki community. It's generally best to keep policies as simple as possible, and not to introduce too many rules. A growing wiki can usually do well with a few simple policies and a lot of goodwill and cooperation.

Adding `[[Category:Policy]]` to any policy pages will add them to the policy category. This is found here.

See also Project:Simplified ruleset
Wichita Falls Athletic Club

Wichita Falls Athletic Club a full service training facility that emphasizes the improvement of strength and conditioning through the application of exercise science and the use of traditional barbell exercise. The largest commercial barbell gym in the 5-state area, WFAC has both the equipment and the experienced staff necessary to enable its members to obtain unmatched training results quickly and efficiently. It has been called the best place to train in the southwestern United States.

**Back to The Starting Strength FAQ**
Leucine

**Leucine** (abbreviated as **Leu** or **L**) is an α-amino acid with the chemical formula HO2CCH(NH2)CH2CH(CH3)2. It is an essential amino acid, which means that humans cannot synthesise it. Its codons are UUA, UUG, CUU, CUC, CUA, and CUG. With a hydrocarbon side chain, leucine is classified as a hydrophobic amino acid.

## Biosynthesis

As an essential amino acid, leucine is not synthesized in animals, hence it must be ingested, usually as a component of proteins. It is synthesized in plants and microorganisms via several steps starting from pyruvic acid. The initial part of the pathway also leads to valine. The intermediate α-ketovalerate is converted to α-isopropylmalate and then β-isopropylmalate, which is dehydrogenated to α-ketoisocaproate, which in the final step undergoes reductive amination. Enzymes involved in a typical leucine biosynthesis include

* Acetolactate synthase,
* Acetohydroxy acid isomeroreductase,
* Dihydroxyacid dehydratase,
* α-Isopropylmalate synthase,
* α-Isopropylmalate isomerase,
* Leucine aminotransferase.

## Biological Uses

As a dietary supplement, leucine has been found to slow the degradation of muscle tissue by increasing the synthesis of muscle proteins. Leucine is utilized in the liver, adipose tissue, and muscle tissue. In adipose and muscle tissue, leucine is used in the formation of sterols, and the combined usage of leucine in these two tissues is seven times greater than its use in the liver.

## Food additive

As a food additive L-Leucine has E number **E641** and is classified as an flavour enhancer.

## References

1. ↑ IUPAC-IUBMB Joint Commission on Biochemical Nomenclature. Nomenclature and Symbolism for Amino Acids and Peptides. *Recommendations on Organic & Biochemical Nomenclature, Symbols & Terminology etc*. Retrieved on 2007-05-17.
2. ↑ Nelson, D. L.; Cox, M. M. "Lehninger, Principles of Biochemistry" 3rd Ed. Worth Publishing: New York, 2000. ISBN 1-57259-153-6.
3. ↑ L. Combaret, et al Human Nutrition Research Centre of Clermont-Ferrand. A leucine-supplemented diet restores the defective postprandial inhibition of proteasome-dependent proteolysis in aged rat skeletal muscle. *Journal of Physiology Volume 569, issue 2, p. 489-499*. Retrieved on 2008-03-25.
4. ↑ J. Rosenthal, et al Department of Medicine, University of Toronto, Toronto, Canada. Metabolic fate of leucine: A significant sterol precursor in adipose tissue and muscle. *American Journal of Physiology Vol. 226, No. 2, p. 411-418*. Retrieved on 2008-03-25.

## External links

* Leucine biosynthesis
* Leucine content in food
* Computational Chemistry Wiki
* Leucine prevents muscle loss in rats
* Leucine helps regulate appetite in rats
* Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects

ca:Leucina
cs:Leucin
da:Leucin
de:Leucin
es:Leucina
eo:Leŭcino
fr:Leucine
ko:류신
hr:Leucin
id:Leusin
it:Leucina
he:לאוצין
lv:Leicīns
lb:Leucin
lt:Leucinas
nl:Leucine
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no:Leucin
pl:Leucyna
pt:Leucina
ru:Лейцин
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fi:Leusiini
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uk:Лейцин
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zh:亮氨酸
Weights

File:TwoDumbbells.JPG
**Weights** are exercise equipment used for strength training. The term is typically used as a shortened form of the term *free weights*, but it can also refer to any exercise machine that uses weighted plates to generate the major opposing force.

## See also

* Weight Lifting
* Weight Training
* General Fitness Training
* Weighted Clothing

tl:Pabigat (bagay)
Testimonials

Testimonials on the results seen while on The Starting Strength Program.

**Richard Gellard**

Increase my squats from 80lbs to 225 in 7 months and now i am super ripped!

Two months ago I read 'Starting Strength' by Mark Rippetoe, and followed his routine exactly as it was written.

Here are my results:

Day 1

File:26cb8-Day1.jpg

Squat: 185 x 5

Bench: 135 x 5

Deadlift: 185 x 5

Press: 95 x 5

Power Clean: 95 x 5

Weight: 175 lbs

Day 57

File:18bf0-Day57.jpg

Squat: 330 x 3

Bench: 200 x 5

Deadlift: 335 x 3

Press: 135 x 5

Power Clean: 185 x 3

Weight: 210 lbs

I am thirty-seven years old, and stand 6'4".

I am not an athlete, nor have I ever been (in gym class, it was me or that fat kid for last pick).

I took no supplements or drugs.

I followed the routine verbatim. These are the only five exercises I did. Mark was kind enough to answer any of my questions on his forum.

I have a photo blog where I tracked my weekly results, however the credit really goes to Mark Rippetoe. I honestly wouldn't have believed such a simple routine, chased with a gallon of milk a day, would be so effective.

In truth, I believe that it was Mark's description of how to do a proper low bar squat, and his insistence that I don't substitute any exercise for power cleans, that led to such great results.

A little muscle goes a long way to improving one's disposition.

Best,
Flux

http://strengthmill.net/forum/showpost.php?p=14640&postcount=1

**Back to The Starting Strength FAQ**
Wobble board (exercise)

A **wobble board** is a piece of training equipment used to develop physical balance. It is often used for rehabilitation purposes, although it can be very useful to improve balance and reflexes.

See also Wikipedia's Balance board article.

## Structure

The wobble board is a wooden disk. The top side, on which the individual stands, is flat and usually features a non-slippery cover. The bottom side, which goes on the ground, has a hemisphere in the center. This allows the board 360 degrees of movement, usually with 10 to 20 degrees of axial tilt.

## Exercises

The most common exercise done is to stand on the wobble board and move from front to back without the sides touching the ground, or move from side to side without the front and back touching the ground. It is however possible to use the wobble board in a wide variety of exercises, such as balanced push-ups and sit-ups, or to improve balance on one leg.
Video

# Instructional Videos

You'll need Adobe Flash installed to view the videos on this page.

Free Download Here.

Videos are available for download from Crossfit Videos or from The Download Section

**Click Here To Visit The Starting Strength Wiki YouTube Channel**

## Squat

**Click Here to Redirect to The Squat Video Page**

## Deadlift

**Click Here to Redirect to The Deadlift Video Page**

## Press

**Click Here to Redirect to The Press Video Page**

## Power Clean

**Click Here to Redirect to The Power Clean Video Page**

## Pull-Ups

**Click Here to Redirect to The Pull-Up Video Page**

## Miscellaneous

### Mark Rippetoe: Barbell Positioning

File:Mark Rippetoe Barbell Positioning

Coach Rippetoe explains the universal rule of barbell weight training: Keep The Barbell Over The Mid-foot.

### Mark Rippetoe: Rip On Breath

File:Mark Rippetoe Rip On Breath

The Valsalva Manuever

### Mark Rippetoe: In the Gym with Coach Rip, Overhead Squats

File:Mark Rippetoe In the Gym with Coach Rip, Overhead Squats

Coach Rippetoe teaches the Overhead Squat

### Mark Rippetoe: Coach Rip Squats 315x10

File:Mark Rippetoe Coach Rip Squats 315x10

**Back to The Starting Strength FAQ**
10/31/98

**Directed by:**Radio Silence

As suggested by the name of the tape, the footage was made on Halloween' eve, 1998. Four friends are preparing themselves for a halloween party, all dressed up (Chad as the Unabomber, Matt as a Pirate, Tyler as a teddy bear with a Nanny cam implant and Paul as a Marine). It is only when they are driving they realize that they aren't entirely sure of the adress. They drive to the house they are believe to be the right one and sneak inside. The house is empty but quite nice and for a moment they believe they just arrived early. When they look around in the room, they experience some strange things, like a doll that change position. Believing this has to be prank, they laugh at it, now ensured that this has to be the place. But they start to doubt this conclusion and are ready to leave the house. But not before visiting the attic. As they enter the attic they find themselves witness to a strange ritual. A woman is chained up in a spread eagle position, circled by men who chant: Cast you down. Assuming this too is a halloween prank, just for fun, they join in. Once the men are aware of their presence, they react violently and it becomes clear the men aren't joking around, they are really doing an exorcism. One of the man assaults the woman physically as paranormal activity takes hold of the house. The boys tried to flee at first but change their minds. The boys act quickly and without a second thought they free the girl. The men tried to stop them but something unearthly kills them. Hands grow from the walls and the floors trying to stop them. Windows disappears as the house tries to stop the four boys of escaping. Eventually the manage to get out via the basement Once outside, they flee to their car with the girl and drive off. Trying to comprehend what happened in the house, the car suddenly stops. It refuse to start again, and it is now that they discover that the girl is gone. She appears before their car and screams. She turns into a flock of birds, revealing to them how grave their mistake was to save her. The house wasn't haunted, she was! The sound of a train, brings them back to reality and they realize that the car broke down on the train tracks! Desperately trying to get out the car, they find themselves unable to do so. The camera goes black moments before the Freight train rams the car and kill the four.
Toughness

**Toughness**, in materials science and metallurgy, is the resistance to fracture of a material when stressed. It is defined as the amount of energy per volume that a material can absorb before rupturing.

## Mathematical definition

Toughness can be found by taking the area (i.e., by taking the integral) underneath the stress-strain curve. The explicit mathematical description is:

energy

volume

=

∫

0

ϵ

f

σ

d
ϵ

{\displaystyle {\frac {\mbox{energy}}{\mbox{volume}}}=\int \_{0}^{\epsilon \_{f}}\sigma \,d\epsilon }

Where

* ϵ

{\displaystyle \epsilon}

 is strain
* ϵ
f

{\displaystyle \epsilon\_f }

 is the strain upon failure
* σ

{\displaystyle \sigma}

 is stress

Another definition is the ability to absorb mechanical (or kinetic) energy up to failure.

## Toughness tests

Tests can be done by using a pendulum and some basic physics to measure how much energy it will hold when released from a particular height. By having a sample at the bottom of its swing a measure of toughness can be found, as in the Charpy and Izod impact tests.

## Unit of toughness

Toughness is measured in units of joules per cubic metre (J/m³) in the SI system and inch-pound-force per cubic inch (in·lbf/in³) in US customary units.

## See also

* Fracture toughness
* Graph toughness
* Hardness

de:Zähigkeit
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