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Weightlifting & Exercise/Questions Answered by Expert Patrick Ward
| Subject | Date Asked |
| How to keep my speed while basketball conditioning make me do miles of distance running | 10/1/2009 |
| Q: Ok during the summer I worked on my sprint, endurance and speed. I can run up and down the court ... A: Bobby, Honestly, tell your coach to get a clue. Obviously he doesn't understand sports preparation ... | |
| losing weight- Impact on muscles | 9/15/2009 |
| Q: I’ve decided to lose weight for basketball in order to improve my speed, quickness, and such, but I ... A: Hey Joe, Sounds excellent! I am not a huge fan of bodypart training like you have listed, but it ... | |
| body fats increase and decrease | 9/14/2009 |
| Q: I am 24 years old i am 184cm tall and i was 94kg then i started a diet and i reached 83Kg and my ... A: Mohamed, I am not sure what the scale is that you are using to measure body fat. I wouldn't worry ... | |
| bicept injury | 9/9/2009 |
| Q: i self diagnosed incept tendonitis on the bottom-front part of the incept. Naturally, i stopped ... A: Josue, The best advice I can give you is that you need to go to the doctor - especially if it is ... | |
| For height increasing & effect of weight lifting exercise on it . | 9/8/2009 |
| Q: By doing weight lifting exercise height growth is stop or not A: Resistance training, when done correctly, with appropriate exercise technique, volume and load, will ... | |
| protien | 9/5/2009 |
| Q: Im a 30 yr. old male . I have been doing Bowflex for 7 wks. My goal is to GAIN weight. im 6 foot and ... A: Dan, It sounds like you are pretty motivated to get going and reach your goals, which is awesome! ... | |
| protien shakes for youth | 8/30/2009 |
| Q: my son is 11 years old.he is an athlete, plays football and basketball. i am considering giving a ... A: Provided your son does not have a pre-existing kidney problem, then the protein should not be an ... | |
| tightening up after weight loss | 8/27/2009 |
| Q: okay, I am a 57 year old man who has been overweight most of my life. I mean since the 8th grade. ... A: Jim, Congrats on your weight loss! As far as your "man boobs" go, it could be a number of things: ... | |
| protein shakes | 8/26/2009 |
| Q: I have one easy question. I know that when you're trying to build muscle, you need protein. i wanted ... A: Chris, You are correct, that is an easy one! Plain and simple - NO! You do not need to purchase ... | |
| shoulder imbalance | 8/21/2009 |
| Q: sorry to bother you, but there is something nagging on my mind. about 4 months ago i dislocated my ... A: Tom, Sorry for taking so long to get back to you. I have been incredibly busy. The answer to your ... | |
| Strength Training in Three Weeks | 8/11/2009 |
| Q: Hey, my name is michelle and i am 17 yrs old. last year in the varsity volleyball season, i injured ... A: Michelle, Several important keys stand out: 1) No, three weeks is not enough time to appropriately ... | |
| muscle gain | 8/9/2009 |
| Q: ""Hi Patrick, sorry to bother you. I was hoping you could help me. I'm 17 years old. I weigh 145 ... A: Chris, I admire your interest in trying to gain size. You are going about things the wrong way ... | |
| why am I gaining weight? | 8/6/2009 |
| Q: first off, i am a 20 year old female of about 170cm and unfortunately now 70kg. about four years ... A: Kate, Do you chart your diet at all? Do you have any clue of what you are consuming - calories, ... | |
| youth training | 8/4/2009 |
| Q: I have 14yr old son, spent the last 8wks weightlifting/conditioning for football. These next 2wks ... A: This is actually a question that I get asked a lot. I recently wrote an article on this very topic. ... | |
| weight lifting | 7/30/2009 |
| Q: is there one exercise that will work all your muscles in your body at once. A: Rick, I am partial to things like squats, deadlifts, bench press, and chin ups. Those exercises ... | |
| Creatine & High Cholesterol | 7/29/2009 |
| Q: I have a question about creatine. I'd love to get back on it. Since my doctor told me to "shred ... A: Cell-tech is loaded with sugar which is probably why it isn't the best for you. You can buy just ... | |
| Proper Workout Techniques | 7/24/2009 |
| Q: I'm 15 years old and I have been training for the past month and a half for high school football. I ... A: Omar, Check out these training articles I have written, as they will give you some guidance: ... | |
| popping noises | 7/7/2009 |
| Q: I have been hearing little pooping noises in my shoulders and in my arms. I feel no pain but I am ... A: The general contention is that popping without pain is okay, as that is nothing more than gas ... | |
| Lower Back pain. | 7/3/2009 |
| Q: iam 26 years of age and have started gymming since 2 weeks. I`ve a very bad lower back ache since ... A: You need to get evaluated by a medical professional. Searching for answers to individual questions ... | |
| Get sick after exercise/lifting | 7/1/2009 |
| Q: My name is Andy. My question is, I get sick after I exercise, especially after I lift weights. I ... A: Andy, A) I have never heard of this B) You need to go get evaluated by a medical professional! ... | |
| Weight training - possible with a spinal disc injury? | 6/30/2009 |
| Q: I am a female 29 years old and have had a spinal disc injury since 2005. I do Pilates regularly (1 ... A: Dala, Back injuries are tough! Doctor's are tougher!! Most doctors have little training in ... | |
| Deadlifts Over Age 60 And Recovery Time | 6/29/2009 |
| Q: I'm 64 and have read deadlifts may be unwise for a person my age due to the high risk of injury. ... A: The problem isn't one of deadlifting or bench pressing and you being 64. The problem is more ... | |
| Chest Pop Sensation | 6/29/2009 |
| Q: I'm a 17-year-old, African-American male. I have been lifting weights for 3 years and have wrestled ... A: Jonathon, You need to get assessed by a health professional. Don't look for answers on the ... | |
| any suggestions? | 6/23/2009 |
| Q: I am 34, and a mother of four. Since DecemberI have been doing interval training, cardio, and ... A: You may be overtraining and your diet may not be adequate. Overtraining is a state where the body ... | |
| Fitness Program | 6/16/2009 |
| Q: I am 36 years weight is 67kgs and am 5ft6". I am trying to tone up. I usually go to gym twice a week ... A: Going to the gym twice a week is fine (3x's would be better). But you also need to have more ... | |
| height concern on bodybuilding | 6/11/2009 |
| Q: i am 15 year old.i have start bodybuilding now people start telling me that it stop height.is it ... A: Hasnain, The people are right and wrong at the same time. If you train properly and use good form, ... | |
| Prevention of Injuries during weightloss for overweight Female | 6/11/2009 |
| Q: I am a 24 yr old, and I weigh about 190 lbs, at 5'5 and a bit. Recently, I have set up a weight loss ... A: Andy, It is simple really. Don't run. Swap out running for non-impact cardio like cycling or the ... | |
| resting in between work outs | 6/10/2009 |
| Q: i was wondering if it matters i rest in between bench work outs, say i bench monday, can i bench ... A: I would put a day of rest. In fact, I probably wouldn't bench on wed. but do a different press ... | |
| getting sick after workout | 6/9/2009 |
| Q: I have been working with a personal trainer sense december. After working out for a hour I get ... A: Dorothy, What do you eat prior to your exercise? When is your last meal before training? Does ... | |
| Muscle Hypertrophy | 6/9/2009 |
| Q: Patrick. I'm almost sixteen, and I've been exercising for about one year. I'm curious to wonder if ... A: Julian, Your genes will ultimately determine how much muscle mass you can put on. Everyone has a ... | |
| HIIT Workouts | 6/7/2009 |
| Q: I'm interested in doing HIIT runs as part of my routine. I know people who do it, and they tell me ... A: Glenn, Start slow. Most people do HIIT at 30sec of all out work followed by 30sec rest. Or, 20sec ... | |
| weightlifting | 6/7/2009 |
| Q: if you are over weight,is it better to loose the weight first before lifting weights? A: Jerry, LIfting weights is extremely helpful in the weight loss process. It is very metabolically ... | |
| Caloric Intake | 5/30/2009 |
| Q: Mr. Ward, I'm intending on beginning the P90x exercise program here within a few weeks. However I ... A: Matt, I would encourage you to re-examine the program and your goals. You have the goal of bulking ... | |
| fatigue | 5/22/2009 |
| Q: I have been going to the gym for two weeks now. I do 30mins of weight lifting and 30 mins of cardio ... A: How many times a week are you doing this? What is the intensity of your training like? What are ... | |
| Developing Upper Body | 5/19/2009 |
| Q: I am a 14 year old boy that is very skinny and small compared to everyone else my age. I want a ... A: On my forum - http://optimumsportsperformance.com/forum/index.php - I have an entire section devoted ... | |
| Improving nutrition of athletes | 5/17/2009 |
| Q: I'm a sychronized swimming coach and I'm worried about the nutrition of some of my athletes. They ... A: Sounds like a real problem. You are correct in stating that you need to make small changes. You ... | |
| my plan | 5/17/2009 |
| Q: ANSWER: Have you stuck to your diet? Are you eating the appropriate amount of calories for you to ... A: Okay, that is great. But what I am saying is, is that there is still wasted time in there. Just ... | |
| my plan | 5/16/2009 |
| Q: ANSWER: Have you stuck to your diet? Are you eating the appropriate amount of calories for you to ... A: Because you are not being efficient and because that tells me nothing. intensity? progression? ... | |
| my plan | 5/15/2009 |
| Q: hi i was wondering why i wasnt able to lose weight i joined weight watchers and workout 5 times a ... A: Have you stuck to your diet? Are you eating the appropriate amount of calories for you to lose body ... | |
| Weightlifting & Nutrition | 5/6/2009 |
| Q: I have a 16 yr old who had a nutritionist come to school and tell him he should start creatine, ... A: I would disagree with that "nutritionist". While there is certainly nothing wrong with the ... | |
| Lost weight when I STOPPED exercising! | 5/4/2009 |
| Q: I am a 50 year old guy diagnosed with hypertension and ordered to lose weight. Not an easy thing to ... A: Barry, Perhaps cutting out the red meat lowered your overall caloric intake? Two pounds is not ... | |
| Pushups | 4/28/2009 |
| Q: I have read that elevating your feet, such as on a low stool or a chair, while doing pushups ... A: Elevating the feet changes our center of gravity and shifts the angle at which we are pushing from. ... | |
| push and pull | 4/23/2009 |
| Q: I am going to do a 12 week program to increase my bench and the question I have is they say to do ... A: Push exercises are exercises that have you pushing resistance: bench press overhead press push ups ... | |
| Exercise and Arthritis in Knees | 4/19/2009 |
| Q: i recently had knee surgery for a tear and removal of arthritis. i have been released from dr. and ... A: Sorry you are going through this. Honeslty, your physical therapist needs to better educate you on ... | |
| Exercise and Arthritis in Knees | 4/18/2009 |
| Q: i recently had knee surgery for a tear and removal of arthritis. i have been released from dr. and ... A: Knee surgery for what sort of a tear and what do you mean by "removal or arthritis"? I think this ... | |
| How to lose love handles fast | 4/17/2009 |
| Q: My name is Julian and I've been eating healthy and keeping in shape for several years. I don't eat ... A: Congrats on your current weight loss! I think your program could be a little more properly thought ... | |
| skinny elbows | 4/8/2009 |
| Q: i'm quite embarrased about my elbows because i am quite underweight and if you look at my arm from ... A: If you are talking about the biceps attachment and how it looks, then I am sorry but there is ... | |
| elbow pain | 4/1/2009 |
| Q: I've been training for several years and have had my share of aches and pains but this one takes the ... A: Nathan, Several things can cause lateral epicondylitis (tennis elbow). a) look at your training ... | |
| weightloss | 3/27/2009 |
| Q: I want to start a workout to help me get back into the shape I was before college. I'm now 20 years ... A: People respond and adapt differently to dieting and exercise, so it would be tough to predict the ... | |
| weightloss | 3/23/2009 |
| Q: I want to start a workout to help me get back into the shape I was before college. I'm now 20 years ... A: Danielle, The road to 140 starts with your diet! All the training in the world wont get you ... | |
| Help Workout | 3/20/2009 |
| Q: Hey I'm 18 years old, male, 120 pounds, 5'6", ectomorph with a high metabolism. MY GOAL; To gain 20 ... A: Anoop, Stop complicating things! Just stick to basics and work on adding weight to the bar eat ... | |
| Regarding Weight Loss | 3/19/2009 |
| Q: I am 24years,5"8 and weigh 64-65 kilos.I used to be 80 kilos 7 months back and through ... A: Ross, You really need to start doing some resistance training and getting a better idea of how to ... | |
| bulking | 3/17/2009 |
| Q: I am 6-2 and i weigh about 190 lbs. I just started working out and i want to bulk up but still be ... A: Brian, At your age and experience level, I will direct you to my article entitled KISS Training ... | |
| Home Work Out? | 3/16/2009 |
| Q: What exercises can I do at home to flatten my tummy? Also, how much, how often etc. I eat healthy ... A: Robyn, There are no exercises for your "tummy". You need to take your diet into consideration and ... | |
| Getting it Back | 3/16/2009 |
| Q: I was a competitive gymnast for about 8 years up until I entered college this past fall. I have ... A: Bekah, Obviously taking a break from exercise will change your overall physique. I recommend: a) ... | |
| Creatine | 3/15/2009 |
| Q: I'm in the 9th grade and play football and basketball. I lift weights in the offseason and I have a ... A: Honestly, At your age, I would be focusing on eating a healthy diet and having a good workout plan. ... | |
| wrist stability | 3/14/2009 |
| Q: i dont know if you can help me. but im gonna play center or gaurd for my high school football team. ... A: Sorry Thomas, This situation is one that needs to be handled by someone that is there with you to ... | |
| Women's Routine | 3/12/2009 |
| Q: For about 2 months I have been consistently going to the gym 3-4 times a week I have lost about 7 ... A: Tara, Great job on your weight loss so far. Seven pounds in 2 months is excellent! The last 7 ... | |
| body shape | 3/11/2009 |
| Q: Respected sir, I am ankit. 21 years old and 5'10" tall...Sir i am doing exercise for the last 2 ... A: Ankit, Your issues are the same issues most people have. It isn't the exercise or the resistance ... | |
| weightlifitng | 3/10/2009 |
| Q: Ward, This year i am moving to a new state and hope to take my highschools varsity quarterback ... A: Mark, Diet and hard training are going to be essential for you to put on the mass needed to make ... | |
| Running back workouts? | 3/8/2009 |
| Q: i'm 5'9-5'11 (different measurments) and 215 lbs. I'm making the trasition from lineman to ... A: Rick, It is hard to say. I don't know anything about you or what your limitations are. Maybe you ... | |
| RE-VISTED QUESTION ON PUMPING IRON | 3/7/2009 |
| Q: I was wondering would you please explain to me: why does it take a couple of days to be sore ... A: That is a really great question! The reason for soreness is still not fully understood - with some ... | |
| stronger bench | 3/7/2009 |
| Q: im trying to get my bench up. and its 130 right now. im playing football for my high school. center ... A: If you are going to do that program he lists there, I would do it once a week. If you are training ... | |
| Eating Enough?? | 2/26/2009 |
| Q: I was wondering how many calories i should be taking in a day. I am not a active person due to my ... A: Bryan, For your diet, check out this article I wrote. It will have all the info you need - ... | |
| supplements | 2/26/2009 |
| Q: im 16 years old and ive been body building for a few months now. I wanted to get into supplements to ... A: Hayk, At 16, I don't think you should be taking any supplements. They are supposed to supplement ... | |
| Weight training routine | 2/23/2009 |
| Q: I got advice from you recently and would appreciate some more. You may remember, 43 year old female ... A: As far as using the same muscles in more than one exercise being counter productive - no, I wouldn't ... | |
| unexplained weight gain | 2/22/2009 |
| Q: I'm in the Marine Corps and am in pretty decent shape. I've weighed around 200 lbs for the last ... A: One of the benefits of creatine is that it causes you to retain water, keeping the tissue hydrated. ... | |
| Fitness at 5 am | 2/20/2009 |
| Q: Hey patrick I am going to be starting a workwout plan next week. I am really pressed on time so i ... A: If you are going to train that early, I would make sure you eat something that doesn't upset your ... | |
| weight loss program | 2/19/2009 |
| Q: I am a 43 year old female 5'6" 200 lbs. According to my calculations my BMR is apx. 1650 calories. ... A: Honestly, it sounds like you are doing a lot of good things. I'll go on a limb and say this is 90% ... | |
| Jones fracture | 2/19/2009 |
| Q: A week ago I broke my foot. I found out it was a Jones Fracture, which from all I've read, is a ... A: if you plan on running again, get a good rehab professional in your corner (physical therapist who ... | |
| nutrition and building up muscles | 2/18/2009 |
| Q: Im 21 years old and I just started lifting weights. I weigh 237 and I have more fat than muscle how ... A: As far as your diet is concerned. I wrote this article awhile back called "Getting Started With ... | |
| diet weight lifting | 2/17/2009 |
| Q: hi im 25 years over wieght weigh about 180 i want to work out i got ythe weights and the tread mill ... A: As far as your diet is concerned. I wrote this article awhile back called "Getting Started With ... | |
| hump on neck | 2/15/2009 |
| Q: g'day from Australia Patrick. I have been trying to find any solutions to reduce the hump on the ... A: Karin, I am not sure about your personal lump because lumps can be different things. I would get ... | |
| weights | 2/12/2009 |
| Q: which is better, more weight or more repeititions when using weight machines? ANSWER: neither. get ... A: What are your goals? What can you currently do? In general, some intense lifting (heavier ... | |
| Sports Nutrition | 2/11/2009 |
| Q: I need help. Is there any website or book that state based on people weight and height and sport ... A: General guidelines for setting up your diet can be found in this article that I wrote - ... | |
| Areola | 2/10/2009 |
| Q: An answer to yourHi, I'm a 16 year old male and i have extra body fat and a good amount of it is on ... A: Honestly, no one has ever asked me this question. I would assume that losing weight would make the ... | |
| dislocated shoulder recovery | 2/10/2009 |
| Q: I dislocated my right shoulder playing football 2weeks ago. The doctors advised that I will be in a ... A: Paul, Sorry to hear about your shoulder. Once you are out of your sling, you should go to physical ... | |
| powerblok dumbells | 2/9/2009 |
| Q: I dont need advice or anything..I just want to know wot is bowerblok dumbells? can u plz tell me in ... A: I have never heard of the truth about six pack abs. It sounds like some gimmicky B.S. marketing ... | |
| powerblok dumbells | 2/8/2009 |
| Q: I dont need advice or anything..I just want to know wot is bowerblok dumbells? can u plz tell me in ... A: Power blocks are a set of adjustable dumbells. I really like them because they take up virtually no ... | |
| *-* Exercises *-* | 2/6/2009 |
| Q: Could you give me a list of exercises that I could do at home to improve my physical appearance. I ... A: If you are going to stay at home and do exercises, then try some calisthenics. Things like: ... | |
| pectoral muscle | 2/5/2009 |
| Q: I have had severe pain in my left pec.At first i thought it was my heart. Went to heart doctor & he ... A: jburton, if you have severe pain in your muscles like that, and your doctor has told you it is not ... | |
| advice | 2/4/2009 |
| Q: I am 5'2" and weigh approximatley 116 lbs.I am 53 years old. My husband bought me a gym memebership ... A: "equivalent to a small appliance" hahaha - awesome! I don't know what your specific problems are ... | |
| abdominal exercise after surgery | 1/29/2009 |
| Q: I had surgery (epagastric hernia) on 12/17/08. My surgen told me I could exercise in feb. I have no ... A: I am guessing that you didn't have laproscopic surgery then. I would listen to your doctor and wait ... | |
| treadmill exercise | 1/28/2009 |
| Q: I believe your description said something about exercise. I along with someone else would like to ... A: Hey Jan, It isn't you - it is the machines. First of all the caloric readings on those things are ... | |
| Switching routines | 1/26/2009 |
| Q: I've been doing full body workouts for almost 5 months now and I could see some good gains. My ... A: I have never tried Max-OT, so I can't comment specifically on it. I do know people who have done it ... | |
| Weightlifting and Nutrition | 1/24/2009 |
| Q: Ward, I am a 17 year old boy who is 5'6" and weighs 130 pounds. I have been lifting weights ... A: Alex, Two things: 1) To gain weight/mass you need to eat more. 2) To gain weight/mass you have to ... | |
| Different exercise | 1/23/2009 |
| Q: I am not sure if you will be able to help me but I will try. I was just wondering what are the ... A: D, I usually don't tell my clients to take yoga just because I think that they can use their time ... | |
| Safe combenations of suppliments | 1/21/2009 |
| Q: I am 18 years old and am in the south African bisley team for shooting and to enhance my workouts i ... A: First thing I would do is check with the team and the federation you compete in to make sure these ... | |
| Physical Education | 1/20/2009 |
| Q: I am currently working on a term paper on the topic: "Do we really need Physical Education in ... A: Jake, Advantages? I'd saying judging by the fact that kids are fatter than ever, that is the ... | |
| Warm up | 1/20/2009 |
| Q: I do a very limited weightlifting in my home. I use light weights and perform 2 exercises per time. ... A: Dimitris, It is always important to warm up, even if you are performing "light" training. ... | |
| neck/back injury | 1/16/2009 |
| Q: Throughout my time in high school i often lifted weights, then one day in march of 07 i was bench ... A: Luke, I apologize for taking so long to get back to you. I was away for 10 days without a computer ... | |
| Switching routines | 1/15/2009 |
| Q: I've been doing full body workouts for almost 5 months now and I could see some good gains. My ... A: Majd, Sorry it took me so long to reply. I have been gone for the past 10 days without internet ... | |
| Muscle Strain | 1/14/2009 |
| Q: I am 22, and a natural bodybuilder for over 3 years. About a week ago while performing flat-bench ... A: Garrett, I would make sure that you ask them if they have delt with these types of problems before ... | |
| Something new for 09! | 1/13/2009 |
| Q: Patrick I am a 50 year old male,no health issues except for the usual middle age spread. Since my ... A: Bud, I am not sure what you mean by weights only hit certain muscle groups? You should be doing a ... | |
| Muscle Strain | 1/12/2009 |
| Q: I am 22, and a natural bodybuilder for over 3 years. About a week ago while performing flat-bench ... A: Garrett, Sorry to hear about your injury. Were you black and blue and was thre swelling? It is ... | |
| advice on long term injury | 1/9/2009 |
| Q: ive been told i have arthritis in my back,neck and shoulders i started weight training again but ... A: raymond, give your specific case, it would be unethical for me to try and advise you on anything. ... | |
| Exercise and weight loss | 1/8/2009 |
| Q: I am 41 YO, approx 230 lb, size 18. I have always been fairly active - I used to teach dance, and I ... A: Sorry to hear about your bad experience. It sounds like your old trainer is a real idiot. ... | |
| sore feet after walking/running | 1/8/2009 |
| Q: Patrick I am 50 in good general health no issues. I have always been active physicaly and enjoy ... A: Hey Bud, It could be a problem with your shoes as they may not be offering you adequate support. I ... | |
| cardio workout- is this normal? | 1/7/2009 |
| Q: I am 25, female. The last time I got good, regular cardio exercise was about 5 years ago. I used an ... A: The 25 extra pounds isn't helping your cardiovascular fitness but, maybe you are trying to progress ... | |
| beginning a routine for my sons | 1/7/2009 |
| Q: I have two sons ages 10 and 12. Both have a build just like their father, which is pretty thin all ... A: A couple of things: 1) DO NOT, put them on the universal machine! Teach them how to do proper body ... | |
| bike riding | 1/6/2009 |
| Q: if i weigh 140 lbs and am 5 ft 1 inch, and i ride my bike 5 miles. how many calories will i lose? A: I don't know. I am sure you can google it and find a calculator, but who cares really? Worrying ... | |
| weight loss | 1/5/2009 |
| Q: i was wondering how many hours and/or miles you need to walk per day to lose 3-5 pounds per week? ... A: There is no magic number of miles per day or hours per day. Your body adapts, so this number/amount ... | |
| i have some confusion regarding my schedule. | 1/5/2009 |
| Q: i am abhishek, 22, i have some confusion regarding my exercise schedule. Until 2 weeks ago i used to ... A: I am not a fan of bodybuilder training and working out one muscle group a week. That is an archaic ... | |
| Golfer's Elbow | 1/5/2009 |
| Q: I am a resident of India and i have been weight training for the past 6 months. I am 19 years old. 4 ... A: Golfers elbow is medial epicondylitis. This is an inflammation problem where the tendons attaching ... | |
| Muscle Growth/Weight Loss | 1/2/2009 |
| Q: Hey, how's it goin? I have a few questions for ya. (1.) Should you have recovery time for your ... A: Bryan, At the risk of sounding harsh - your training program leaves much to be desired and your ... | |
| Flexibility for martial arts - split | 12/31/2008 |
| Q: I'm 23 y/o, and have been doing Hatha Yoga, martial arts, and weight training for 6 years now. In ... A: Happy New Year to you as well. As far as ancestry and fiber type being a limiting factor in doing ... | |
| getting bigger | 12/22/2008 |
| Q: Ward I am 15 years old and in tenth grade. I am about 5'11'' and about 165 pounds, I just began ... A: Have you checked out the forum yet? http://optimumsportsperformance.com/forum/ you can get a lot of ... | |
| getting bigger | 12/20/2008 |
| Q: Ward I am 15 years old and in tenth grade. I am about 5'11'' and about 165 pounds, I just began ... A: You have more than enough equipment to start a good workout program! A good program isn't about ... | |
| slim body | 12/18/2008 |
| Q: "My question is how can I get slimmer body overall. I currently run three miles, and attend spinning ... A: If you don't weight train right now - START! Also, evaluate your diet. You can exercise forever, ... | |
| Shoulder Pain | 12/18/2008 |
| Q: Tuesday afternoon I was doing my regular workout. I started off be doing dumbbell bench presses. A ... A: Brian, Shoulder pain can be pretty common amongst people who resistance train due to the fact that ... | |
| Elbow/Forearm Clicking Noise | 12/17/2008 |
| Q: about a month ago I was getting up from a seated position, pushing up with both arms, when I noticed ... A: Dave, Sometimes clicking happens in our body and the "experts" don't know what it is exactly. Some ... | |
| gain weight | 12/15/2008 |
| Q: Hey, im 18, 5' 6.5" and 109 pounds. I've recently started on my quest to gain weight, my goal is ... A: Deepal, Sounds like you are really driven to reach your goal. Don't worry about not having weight ... | |
| weight lifting | 12/11/2008 |
| Q: I'm 17 years old and have been lifting for over a year now. The other person that i lift with and I, ... A: Don't what kind of goals you guys have or what you are hoping to get out of your training, but I ... | |
| biceps | 12/8/2008 |
| Q: "hi im karthik,im 19 y.o,im 5'10" n 58 kgs,n i wanna develop my biceps, i havnt excercised before n ... A: Don't worry about trying to 'fatten' up your arms first. Fat and muscle are two completely ... | |
| my body shape | 12/7/2008 |
| Q: How are you? I'm 33 y.o. single, height 170 cm, weight 58 kg. my problem is that I have flat ... A: 6-weeks doesn't leave you much time, especially since you are not currently doing anything at all. ... | |
| Long Term/ Permanent Injury | 12/2/2008 |
| Q: I just wanted to know what kind of long term problems/ injuries you can get from weightlifting/ ... A: There are lots of long term problems to doing ANYTHING incorrectly, where that is walking, running, ... | |
| BSN's Cell Mass | 12/2/2008 |
| Q: I am 17 years old and have been working out 5 days a week for a little over a year. I am starting to ... A: I am not a big fan of most supplements. They are crafty marketing and a lot of hype for very little ... | |
| HIIT | 11/29/2008 |
| Q: Patrick I have discovered HIIT training as a way to lose fat in less time,but I'm not sure if I am ... A: Hope you had a graet thanksgiving. Interval trainign can be one of a number of tools used it the ... | |
| work out | 11/18/2008 |
| Q: i have dvd's like tabeoo, biggest loser, jillian micheals, dancing with the star, and buns and ... A: A list of exercises doesn't constitute a program. How do they progress those exercises? What are ... | |
| question, DL | 11/17/2008 |
| Q: I'm a 14 years old Defensive Lineman. I want to be better, but I don't know what (exercises) to do. ... A: Bence, So much goes into a program for sports development! You have to take into account yourself, ... | |
| work out | 11/17/2008 |
| Q: i have dvd's like tabeoo, biggest loser, jillian micheals, dancing with the star, and buns and ... A: I try not to watch the biggest loser because I feel it is a poor representation of what actually ... | |
| work out | 11/16/2008 |
| Q: i have dvd's like tabeoo, biggest loser, jillian micheals, dancing with the star, and buns and ... A: Plain and simple: "If you always do what you've always done, you'll always get what you've always ... | |
| Resistance Band Pullups | 11/14/2008 |
| Q: I recently started p90x and was not able to safely install a chin up bar so i got a door attachment ... A: Alex, Without knowing anything about your current level of fitness, it would be tough to say how ... | |
| fitness, health and nutrition | 11/13/2008 |
| Q: I have been going to the gym for about a year and a half. I have recently decided I want too put ... A: Good for you for getting serious and wanting to "put more effort" into your exercise program. But, ... | |
| good circulation vs. fast metabolism | 11/12/2008 |
| Q: Patrick Are these one and the same or different? The reason I ask is that I have always been ... A: Interesting question. I don't know if I would call it "good circulation" that is giving them a fast ... | |
| weightlifting on bad knees | 11/12/2008 |
| Q: I'm a 39yr old female weightlifter that has had recontruction and arthroscopic surgeries on knees. ... A: Hey Kiersten, Bummer about the knees! have you done any physical thearpy for them yet? that can ... | |
| hi | 11/9/2008 |
| Q: A: Congrats on begining your lifting career! So much goes into a good strength training program, and ... | |
| muscle mass | 11/2/2008 |
| Q: I have started wieght lifting 3 months ago and started with a wieght of 160 pounds which was low ... A: Musa, You are correct, it is impossible to gain muscle without gaining some fat. The goal is to ... | |
| Pull Ups | 10/29/2008 |
| Q: First of all I'm 19, male, weight 75kg and height 5ft 4in. The problem is that I cannot do a single ... A: Keanu, Great job on trying to incorporate pull ups into your training program. They are definetly ... | |
| Burned out | 10/28/2008 |
| Q: Karen I lift weights and jog on my treadmill at least three times a week.I enjoy it. However,without ... A: Sue, You may be overtraining, depending on the length of time and the intensity of your workouts. ... | |
| Home Gym | 10/25/2008 |
| Q: I am looking to purchase a Bowflex home gym. The problem I'm having is that I can't decide which one ... A: Ryan, No need to drop $3000 on a bowflex machine! If I were in your shoes, I would just go to the ... | |
Weightlifting & Exercise
Answers by Expert:
Patrick Ward
Top Expert on this page
Expertise
I am available to answer questions on exercise and program design, nutrition, sports performance training, youth strength training program design, weightloss, soft tissue therapy, sports massage, mobility/flexibility, pain and injury.
Experience
I have over 6 years in the industry of personal training, rehabilitation and sports performance. I also am a sports massage/soft tissue therapist.
Organizations
National Strength and Conditioning Association
American Massage Therapy Association
American College of Sports Medicine
Publications
Local publications in the Phoenix area as well as several websites on health and fitness.
Speaker/lecturer at events (NSCA - AZ State Clinic, USA Volleyball - AZ Region) on the topic of developing strength and conditioning programs for youth athletes
Education/Credentials
MS Exercise Science
NSCA-Certified Strength and Conditioning Specialist
NASM- Perfomance Enhancement Specialist
NASM- Certified Personal Trainer
Certified Active Release Techniques - Upper Extremity
Past/Present Clients
Everything from professional athletes to soccer moms.
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