Question by Bruce: What are some strength training exercises I can do without weights?
Best answer:
Answer by David T
Push-ups and Pull-ups are great.
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Exercises
Question by silver_wolf2007: What are some simple weight lifting exercises that I can do?
I already have a weight bench and weights. I worked out under my school’s football weight lifting program, and I want to do my own but I’m not sure about what routine I should use. Any suggestions?
Best answer:
Answer by teh kid
mon- work out your shoulders, your upper back, and your triceps
tues- run and do other cardio
wed- work out your pecs, biceps, forearms, and abs
thurs- run and do other cardio
fri- work out your lower back and your entire legs.
relax or do light exercises on the weekends. and remember more reps of less weight is better. do sets like this
do 3 reps rest 30 seconds and repeat. do it 8 times. thats a total of 24 reps
or do 15, 15, 12, 12, 10, 10
or 10, 5, 3 and then keep doing 3′s until you fail.
MAKE SURE YOU DO IT WITH A SPOTTER. any friend that can help get the weight up wwhen your muscles go into shock. its happened to me hundreds of time. i always have my friend or dad spot me. oh and free weeights are always better than machines.
if you need anything else email me on here
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At Home Workout – Shoulder Exercises With Dumbbells
When it comes to getting a complete upper body workout, it’s important not to neglect working your shoulders. It is recommended that you do shoulder exercises with dumbbells because they force you to use more muscle groups as opposed to just using elliptical machines or free weights. You can do this by doing the following shoulder exercises with dumbbells to help develop broader shoulders for a more well-rounded look:
1. Dumbbell Shoulder Press – The dumbbell shoulder press can be done in either a standing or seated position. Start with a dumbbell in each hand, resting just above your shoulders. Now press them straight up without locking the elbow. To complete the dumbbell shoulder press, slowly return the weights to their original position. Do 3 sets of 8-10 reps.
2. Dumbbell Shoulder Shrugs – To do dumbbell shoulder shrugs, start standing with a dumbbell in each hand, feet shoulder width apart. Lock your elbows, and raise the weights by making a shrugging motion. You should feel the strain in the tops of your shoulders, into your neck area. Do 3 sets of as many as you can.
3. Dumbbell Shoulder Extensions – To perform dumbbell shoulder extensions, start with a dumbbell in each hand, feet shoulder width apart. Now raise the dumbbells straight out in front of you until they are at the same height as your shoulders. Then slowly lower them back down. Then raise the dumbbells straight out to your sides until the weights are level again with your shoulders. To finish, slowly lower the dumbbells back down. Perform these shoulder exercises with dumbbells twice a week, progressively increasing the weight.
Remember that it is during your resting period that the muscle actually repairs itself and increases its size, so make sure not to overwork yourself. For more information regarding shoulder exercises, or a detailed outline on a complete upper body workout, check out Insightful Health and Fitness.
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Question by José O.: How much abdominal exercises should be made daily?
Today I did 500 hundred abdominal exercises divided into:
300 sit ups
200 leg raises
My doubt is if 500 abdominal exercises daily are enough for that area. I don’t feel any sore since I’ve been doing these exercises for 7 months or so (during a weight loss process). I can go for more than that ,but I also run 1 hour daily ,do a little weight lifting only for biceps, and push ups. Even if I don’t feel any sore I feel somewhat tired. Should I keep doing that or should I go for around 1000 (which I’ve done before) and most important: Are 500 enough?
Best answer:
Answer by miss out spoken
I was told that when you feel soeness that it is working so you may not be doing them right. The amount that you can do is and should be up to you and what makes you feel good about wha tyour doing for your self. How can I tell you that 500 is not enough. If I did and told you that you need to do 1000 whould you be foolish enough do do it and not knowing who I am or what I look like to take my advise. GET REAL and seek professional adise for this. but most of all do what feels best for you. Are you inquiring or bragging?
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Question by Otha B: Will abdominal exercises reduce the efficiency of belly breathing?
I run for exercise 3 mornings a week and I also do abdominal exercises after running. I have recently realised the benefits of ‘belly breathing,’ both when running and generally, but I’m wondering if strengthening my abdominal muscles too much may reduce its efficiency.
Thanks
Best answer:
Answer by lestermount
Strengthening muscles improves their performance and efficiency it does not reduce it.
If you are belly breathing your abdominal muscles will not fatigue if they are in shape.
The stronger a muscle is the less it has to work, meaning that a muscle is made up of many cells, the body tells the muscle how many cells to use for a particular task. The harder the task the more cells that are recruited to perform.
You would be using less cells to breath so most of the cells are not working and are resting, they can take over if the other cells tire.
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Bodybuilding Biceps – Exercises To Build Muscle Mass – Muscle Gains
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Question by 1337_102r: How many pounds should I lift? What type of weight-lifting exercises should I do?
Hello, I’m 5’3″, weigh about a100 pounds, and I’m trying to gain weight. I eat quite a lot of food throughout the day, but that doesn’t seem to be enough! How many pounds per arm should I lift (I have pair of each: 2, 3, and 5 lbs.) and what types of exercises should I do with the weights? How many repetitions? Any other tips will be welcomed! Thank you!
Best answer:
Answer by bo
lift as many as you can do
but make sure you can do atleast 5 reps
dont wanna hurt your self
start light and sonner or later youll be going heavier and heavier
see? 
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Weight Training Exercises – How to Gain Muscle and Weight Effectively
Weight Training Exercises
To inflate muscle and weight is an aspiration of many individuals, outstandingly skinny guys who like to have a better-looking body. Developing muscles is not really a hard worry to do and contrary to popular beliefs, almost all lendees are fit of building extensive and hard muscles.
All you need to do to gain muscle and weight is to is find an effective eating and exercise program that will support the needs of your muscles. Some people think that exercise alone is enough to build the muscles in the body. What you must know is that food is the fuel of the body and that the fibers of the muscles come from the protein that we get from food. This is the reason why following a proper meal plan is just as important to a body builder as workout regimen is. Weight Training Exercises
Some people think that to gain muscle and weight all they have to do is work out and to east anything that they want in large quantities. This is not true. Just as there is premium fuel for cars, there are also premium foods that provide the needed nutrient for maximum muscle development.
Eating empty calories such as those found in junk food will not help you achieve the body that you want to achieve. Yes, your weight and body mass will increase but it will be mostly be because of fat. People looking to gain muscle and muscle should never forget that regular exercise and a healthy diet go hand in hand. Start taking action to gain your muscles by Getting Your Weight Training Exercises eBook now!
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How To Build Biceps Through Bicep Exercises, Workouts And Diet
The common method, lifting weight is one of the exercises for biceps but not the best one. If you are truly desperate to build biceps then you can go for some of the greatest options in the trade: barbell curl, cable curl and dumbbell curl. The list is not finished yet, you can also notice a far better alternative in the following article. Chin-up is the one which is simply the best and moreover, you can do it at your home. Chin-up provides you the best arms and big biceps. Notice the impressive and most attractive arms of any of the gymnasts. Gymnast performs a lot of chin-up. Moreover, this old form of exercise has been proved as the best exercise for building biceps by some group of scientists. It is said that as we lift our body up, more muscle fiber start accumulating onto you arms.
Chin-up has a lot of variations. The most usual one is: negative chin-up. This one is for the beginners. Take a chair, stand on it, hold the bar, get yourself stretched towards floor, and now stand back on to the chair. Repeat it as per your strength on daily basis.
There are various other exercises that can also be followed. Firstly, stand and widespread your legs, as per your width. Make a contact between your hands and thighs. Your knees must be kept straight. Take the bottles of water in a manner as if you are holding a hammer. Raise your hand towards shoulders. This process is called as lifting. Now lower your hands to the initial position. Do the repetitions of 4 sets, with 16 wrap each. You should take special care about breathing. Breathe out from mouth while lifting and breathe in while getting down.
Next exercise for you is Overhead grip curl. It sounds a bit tuff and yes, it requires much more effort as compared to other exercises. The standing position would remain same as the previous one. Here, a slight bend in your knees is affordable. Keep your hands on the lower thighs. Take the bottles again but this time in an opposite way. Again start the phase of lifting and lowering. Do make an attempt to make a contact with your shoulder. Do not let any kind of locking in your arms. If it happens, then unfortunately there will a pain in your arms for at least 1 month.
Again you need to follow the same tips for breathing in and out. If not followed then there may be a pain in your ribs for 15 minutes. This time you need to repeat it for 3 sets and 20 wraps each (if you are not the beginner). To tone up any part of body, by doing workout, you should always concentrate on your diet. Avoid sugar and fats in the diet. Food with rich content of sodium is not good for you, if you go for workouts. Consume good quantity of proteins to attain attractive and big biceps. If you eat chicken then make sure its skin is removed.
Copyright © Ryan Mutt, All Rights Reserved. If you want to use this article on your website or in your ezine, make all the urls (links) active.
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Question by X: Any good shoulder exercises that are high impact/induce hypertrophy?
Anyone got any good ones? I know running and jumping is great for adding on bone mass to the leg bones, but I don’t really know any good ones, for say, shoulders. It would be especially great if they added bone mass to the shoulders width. Thanks!
Best answer:
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Question by $ $ BOOyahKAsha$ $ : How do u work the frontal shoulder? exercises?
I have good sized delts or the back shoulder muscle but the front? how do i work it and make it larger?
they seem to work the “top” of my shoulder though
u mean frontal rasies w/ dumbells or a barbell?
Best answer:
Answer by Anghellic
try doing an up right row. or a milatary press
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Weight Training Exercises Back – The Right Way to Chest Muscle Building
Weight Training Exercises Back
Some people who are working at muscle building are ignoring such a upper pectoral regions. And some people may get confused about how to swell a thorough and balanced chest. It is important who the upper pectoral regions are ideally grown due to the fact that the current brings out the entire chest. If you would like to develop impressive chest, you might need to ask if you are working the ideal muscles. Some people, who are working at weight training, might be doing it the wrong way.
This can be a instigate for frustration with your chest and shoulders. But sometimes people moreover should wish to mull over genetics. Everyone has stubborn cities that take more effort to develop. But sometimes it is moreover the workout. For example, some people might think that heavy benching is the only way to build a chiseled chest. And developing a lean and muscular chest is an essential part to build muscles.
If you want to develop your chest muscles, you might want to try the seated chest presses. This employs a similar range of motion to the standard bench presses. The advantage of using this type of exercise machine is that the weight is not bobbling around during the motion. This machine is more stabilized. This allows it to focus more on the pectoral muscles. Weight Training Exercises Back
High cable crossovers also help for chest muscle bodybuilding. This is the excellent to develop to hit the lower pectorals as well as the difficult to develop inner pectorals. Good development of the inner pectorals will give your body the appearance of a first rate physique. The lower cable crossovers are also excellent for developing the inner pectorals. And the advantage of this machine is the continuous tension that it provides which is essential for developing pectoral muscles.
Wide grip bench press and low grip bench press are also good exercises for chest muscle building. The wide grip type will allow you to extend your grip out on the flat bench press to shift the emphasis to the lower pectorals. And the close grip type targets the inner chest with the mid-range section of this movement. There is also another kind of bench press that will help build chest muscles. This is the decline bench press.
This type of bench press primarily hit the lower pectoral muscles hard. And if you move your grip in a bit and really emphasizes the top movement, you’ll get good stress on the inner pectoral muscles as well. Another recommended exercise is the dumbbell flyes. Exercising using this can hit the inner chest muscles. But when doing this exercise, you really need to squeeze your pectoral muscles hard together to get the full effect.
It is also better if you do an alternate of dumbbell flyes on the flat bench, incline bench and decline bench. And lastly, you might also want to consider the dips. This exercise has two variations. One is the elbows-in variation, which place emphasis on the lower chest. And the other one is the elbows-out variation, which pulls the inner pectoral muscles more into the exercise. Start taking action to gain your muscles by Getting Your Weight Training Exercises Back eBook now!
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Best Bicep Exercises – What You Need to Know
Stronger biceps are indispensable. Not only does it provide support needed for lifting heavy objects, it also contributes to overall arm strength. With well-conditioned biceps, daily activities like lifting books, other objects and children become easy. Outlined below are two exercises that will help you attain stronger biceps.
1. Bicep curls.
To do bicep curls correctly, begin by grasping a dumbbell (choose one that’s less than 15 pounds in weight) in each hand in a relaxed manner. A total beginner should lift no more than 5 pounds. Keep your feet flat on the floor, with your knees slightly bent. Your feet must be shoulder width apart. Keep your back straight and abdominal muscles contracted. The weights must be held at your sides with your arms relaxed and palms facing inward.
Begin the curls by slowly raising the weight. Bend your elbow to do this but keep your back straight and your shoulder relaxed. Your elbows must be kept close to your side. Feel the burn as you contract your biceps for a couple of seconds. Then, slowly lower the weight back to its original position. Turn your palm inward as you concentrate on squeezing the biceps. This exercise must be repeated on the other side. For each arm, the whole movement shouldn’t last for a total of 8 seconds. Make sure to lift slowly so you can really grow your muscle. If you don’t lift deliberately, the momentum is going to do the lifting for you and that won’t contribute to your goal of building your biceps. Only your biceps should do the work. Try to start with two sets of 10 repetitions for each arm.
2. Military presses with hand weights.
Begin this exercise in a standing position, preferably in front of the mirror so you can see if you’re doing the technique correctly. Keep your legs slightly wider than shoulder width apart and your arms down with weights in hand. Start curling the weights up to your shoulders. Your wrists must be facing inward with your elbows pinned to your body. While in this position, turn your elbows out and parallel to the ground while turning your wrists outward. Imagine yourself showing off your biceps. Then press up in the air with both arms, keeping them at the same level as your head. Reverse the process until your arms are back to the “down” position, with the entire routine counting one repetition. Try doing 10 repetitions for this exercise. To let your biceps benefit the most from this exercise, do not swing or lunge with your back.
To prevent injuries due to weights slipping from your hands, always make sure that your hands are dry and the weights are wiped well before engaging in these exercises. Also, make sure that you balance the rest of the muscles of your arms by performing triceps exercises as well. If you really want to make your biceps workouts more intensive, you can extend the last two repetitions of your exercise for a longer period of time.
Before you go, be sure to check out this TRX review and this post about a TRX discount code.
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Question by GaR: What exercises can I do when I have shoulder problems?
I have pain in my right shoulder for a long time now. Also, when I move my arm my rotator cuff makes an audible grinding/popping noise. Any type of overhead exercise for shoulders, and even chest exercises, are extremely painful. Anything that rotates that joint causes too much pain. I had an xray, and will have an MRI later this month, before returning to the doc to see what the problem may be.
In the mean time, what can I do at the gym, other than cardio, to stay in shape? I can do leg exercises, bicep/tricep, back, and abs, just fine. I need something for chest/shoulders. Any suggestions?
Best answer:
Answer by wat_more_can_i_say?
i don’t think you should do anything for your chest/shoulders just yet… find out what the problem is first. not wise to torture yourself unnecessarily…
What do you think? Answer below!
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Shoulder Exercises – The Way to a Pain Free Shoulder
After damaging my rotator cuff about six months back I have spent a great deal of my time researching shoulder problems and shoulder therapy on the internet and have discovered that exercise alone can sort out a huge proportion of shoulder problems.
Towards the end of last year I managed to tear my left rotator cuff. It was a bad tear as they go and I ended up with an impinged tendon. Basically one of the tendons got inflamed after I lifted something that was too heavy and tore one of the muscles in my rotator cuff. As it becane inflamed it was getting pinched or impinged by my collar bone. The pain was excruciating. Each time I moved my shoulder in a particular direction my tendon was getting worn against the bone.
I tried a three month course of Ibuprofen to reduce the inflammation, a steroid injection into the muscle and even cold compresses to reduce the swelling. All of them gave some relief and reduced the symptoms but nothing sorted it out for me. In the end I was offered surgery to shave away a small piece of my collar bone to free up the tendon so that it could heal. As I am based in England, with the NHS waiting lists, the operation date was three months away and having already suffered three months of pain and discomfort I was reluctant to wait any longer.
So I started finding out about shoulder injuries and shoulder therapy and discovered that physical therapy can do a lot for rotator cuff problems.
The secret is to rest the arm to start off with and work on the inflammation. What I had been doing wrong was to try carrying on as normal which could have injured my arm even further. Once I rested it properly for two weeks I was able to start simple exercises designed to strengthen my rotator cuff muscles. It was bizarre because only a few weeks earlier the thought of doing shoulder exercises seemed absurd but it worked. It is important not to feel pain when exercising as any pain indicates that you are damaging the muscles further so I started slowly and built up over about six weeks until I found myself with a pain free shoulder that had its full range of movement restored.
Ten weeks on and I have just played my first round of golf. The shoulder therapy has not only sorted out my shoulder injury but they also seem to have improved my swing, or is that just wishful thinking?
Why did it work? I believe that as we age our posture changes, we don’t stand as straight as we used to, we move slightly differently to when we were younger. I think the shoulder exercises have woken up some lazy muscles and changed my posture for the better, only slightly, but enough to free up the problem tendons. Would I recommend exercise as a therapy for a damaged shoulder?
100% Yes! Not every shoulder injury will respond to just exercise. Common sense would say that it must depend on how bad the injury is but ten weeks after I was told that surgery was the only option I am pain free and feel great. The surgery is postponed indefinitely at the moment.
Related Shoulder Exercises Articles
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Question by Brian N: What types of weight lifting exercises can I do?
I am in a wheelchair and needing to exercise..I want to build a weight lifting routine..but need help putting one together. All the exercises I found is standing or use of machines. All I have is dumbbells, barbell, heavy bag, and a speed bag. Please help me
Best answer:
Answer by Richardo
Seated shoulder presses, curls, seated tricep extensions umm you can probably do horizontal seated rows toward ur stomach, but there’s not much choices when you can’t stand
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Frozen Shoulder Exercises – Rehabilitative Stretches to Cut Down Recovery Times
A frozen shoulder, medically called Adhesive Capsulitis, is perhaps the most disabling of all shoulder disorders, afflicting thousands of people across the globe, more women than men. It is caused by adhesions, thickened scars of the capsule membrane surrounding the rotator cuff that interfere with the shoulder joint and restrict range of movement. Normal remedies include hot packs, ultrasound and of course anti inflammatory medication. However, while these treatments are helpful in a way or another, only a physical therapy program of specific frozen shoulder exercises can effectively reduce recovery times and pain.
An Adhesive Capsulitis is a long lasting affliction that naturally resolves in one to three years, depending on severity. It develops in three phases, a freezing phase, a frozen phase and a thawing phase. Specific low pain threshold stretching exercises can help reduce recovery times and regain mobility and flexibility in all stages. Immobility is not recommended as it will make the situation worse and encourage stiffness and thickening of the adhesions.
For the frozen shoulder exercises to be effective, they must be performed with dedication, as persistency plays a key factor for success. Half an hour a day for 3 days a week in the comfort of home is all is needed for this program to be effective. Other treatments as mentioned above can also be taken as ancillary remedies to help loosen the adhesions and relieve pain. Hot packs are a good idea to soften up the adhesions before the stretching sessions, while cold packs are useful after the therapy or before going to bed, to reduce the inflammation induced by the exercising and improve sleep.
Care must be taken not to over stress the shoulder with excessive weight or with an excessive range of motion, as this can increase inflammation and recovery times. A gradual step by step approach implemented with consistency is much more effective.
As an Adhesive Capsulitis greatly varies in natural resolving times, so does a frozen shoulder assisted by a professional program of frozen shoulder exercises, depending on severity and personal response to the treatment.
Unlike inflammations like Tendonitis and Bursitis, it is not completely clear how an Adhesive Capsulitis develops, though there are links to diabetes and being over weight. About 20% of diabetic people do have a frozen shoulder, but it can also occur following periods of inactivity, like after an injury or surgery and it usually strikes people over 40. Sometimes a frozen shoulder may move and affect the other shoulder as well, so it is better to seek a doctor advice no sooner the symptoms show up. Pain is initially limited to night time, but as the disorder progresses, it is persistent day and night.
Manipulation, the breaking of the adhesions under general anesthesia by the surgeon can be effective, but it is a drastic measure that can be avoided in the majority of cases. The good news is that a professionally designed program of frozen shoulder exercises can significantly cut down recovery times, eliminate pain and stiffness, recover full range of motion and avoid manipulation or surgery.
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30 Days Extreme Fitness – Back Strength Training Exercises
Have you been wondering for so long now on how could you possibly build the strength of your lower and upper back? Have you wanted to learn the simple exercises that can be done in order to lessen your chance of a back injury and also reduce mild back pain? There are actually a lot of easy to do exercises that can help you build the strength of your upper and lower back. Here are some of the best back strength training exercises that you can easily do at home in order to lessen the chance of experiencing back injury or back pain:
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1. Build Your Core
In order to increase your upper and lower back strength, you need to strengthen the muscles in your core. Keep in mind that the groups of muscles that reside deep inside you become stronger the stronger your back is going to be. One of the best ways to build your core strength is to life hand weights while sitting on an exercise ball.
2. Work On Your Six Pack
One of the best back strength training exercises that you can do is working out on your six pack. Remember that your abdominal muscles work with your back muscles to hold you up that’s why it’s really important to strengthen it. If you’ll do some crunches, planks and yoga, you’ll absolutely develop your abdominal strength.
3. Stretch
Research shows that back pain is actually caused by shortening of hamstrings, which are the muscles in your legs. If you’ll be able to stretch your legs daily, you’ll be able to strengthen your upper and lower back.
These are some of the best back strength training exercises that you can easily do at home which will surely help you reduce the chance of suffering from back injury and back pain. I wish you all the best and good luck!
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Fat Burning Exercises for Stomach – Strength Training Exercises for Fat Burning – Cardiovascular Exercises for Fat Burning
When we talk about weight loss, we actually mean fat loss. There are a number of fat burning exercises we can go for. Along with the fat burning exercises, you will also have to do some exercises which will help in gaining muscle as well. Along with cardiovascular exercises, you must also have to include strength training in your workout regime. It is important to note, that building muscles will be of help in burning fat. It is important for the body to get into the mode of burning fats, as opposed to carbs. We will now see, which are the best fat burning exercises for men, and those which make the best fat burning workout.
Best Fat Burning Exercises
It is important to note, that the best fat burning exercises for men, are not always fun to do. Often, they are exhaustive and strenuous. Some of the exercises are also great for building lean muscles. The fat burning workout can be divided into two parts, namely aerobic exercises and strength training.
Cardiovascular Exercises for Fat Burning
Some of the best fat burning exercises for men at home are walking, jogging, etc. One does not have to necessarily go to a gym to do the cardiovascular exercises. They can be done at home. The fat burning workouts for men should be undertaken for at least 45 to 60 minutes for a minimum of 3 days a week. Often it is seen that people do the exercises for just 20 minutes a day. In the first 20 minutes, only carbohydrates are burned. After the first twenty minutes is when the fat burning starts. You can undertake exercises like
Walking Exercise
Swimming
Running and Jogging
Jump Rope
Bicycling
Elliptical Machine
Step Aerobics
Stair Climbing
Strength Training Exercises for Fat Burning
Along with the fat burning exercises at home, one should also include some strength training exercises in one’s workout. They will help in building lean muscles, which in turn will be of help in burning fat. Among the best fat burning exercises for men are bodyweight exercises. The beauty of these exercises is that they can easily be done at home. These fat burning exercises for men include:
Fat Burning Exercises for Legs
Among the fat burning exercises for thighs are exercises like
Squats
Lunges
Step Ups
Inner Thigh Squats
Glutes Bent Kick Crosses
Leg Press
Calf Raises
Fat Burning Exercises for Stomach
There are numerous stomach fat burning exercises. They can easily be included in your workout schedule. Before you do the belly fat burning exercises, it is important that you do some warm up exercises. Abdominal exercises, which you can choose are:
Crunches
Sit Ups
Scissors
Oblique Crunches
Circles
Twists
Side Bending
Plank
Bicycle Crunches
Toe Touch
Fat Burning Exercises for Chest
You can opt for various chest fat burning exercises. When you are doing these exercises, it is important that you have the correct posture required for these exercises, else they can cause injury. If you are new to these exercises, it is best you do them, only when your personal trainer is around. The chest exercises which can be included in the workout are
Push Ups
Pull Ups
Chin Ups
Bench Press
Wall Raises
Pec Dec
Dumbbell Press
Declined Press
Incline Press
For best results from the best fat burning exercises, it is important that you chalk out a workout schedule using the fat burning home cardio exercises as well as strength training exercises, when you are working out at home. The results of the exercises for burning body fat will be seen, only if you are consistent with working out. Just doing some of these best fat burning exercises for men is not enough; it is also important to follow a healthy, low fat diet, that complements your exercise regimen. Do not take drastic steps with your exercise or diet. A drastic change in the diet may show results that are only temporary. Any drastic change in the diet, exercise or lifestyle in general, is not healthy in the long run.
VISIT: Daily Fitness Coaching, “Getting Started Video Seminar” by Michael Carson
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