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[Luscious LeftFoot]

Exactly like that. Except with 135. For an hour.

I mean, I'll give you the movement is good for your ass, but so are good mornings. And Squats. And lunges. And none of those involve humping the air with a weight you can't even squat. Base strength first, then whatever isolation stuff you wanna work on, later.

EDIT: To expand, the movement is great for athletes, figure models, and body builders. However, this particular gentlemen had no business doing an incredibly isolated exercise when he was doing 135 for 1-2 reps every few minutes.

I just tried it out now for the hell of it. Feels good man.

That being said, I will not be performing these in any public place.

 

[demigod]

Any cheap yet good adjustable weights I can buy? Bowflex is just way too much. Preferably 50pounds at least.

 

[deadbeef]

As I understand it, weighted glute bridges are an extremely effective exercise.

 

[The Lamp]

I'm looking at my workout log, and I never thought I could make this much progress in ~1 month. I started my workout on June 21...it's now July 24...so this is my month's progress. S = Starting weight, C = current weight.

My first day was my starting weight, and I did each exercise with the most weight I could handle between 8-10 reps. C is where I was yesterday.

Bench press:
S = 30 lbs. - 10 reps
C = 40 lbs. - 5 reps

Military press:
S = 15 lbs. - 9 reps
C = 35 lbs. - 9 reps

Bicep curls:
S = 20 lbs. - 10 reps
C = 35 lbs. - 8 reps

Tricep extensions:
S = 25 lbs. - 10 reps
C = 55 lbs. - 10 reps

Calf-raises:
S = 85 lbs. - 30 reps
C = 170 lbs. - 20 reps

Weighted crunches:
S = 65 lbs. - 20 reps
C = 95 lbs. - 15 reps

Chest Flys:
S = 20 lbs. - 10
C = 35 lbs. - 6

Lat pulldowns:
S = 40 lbs - 8 reps
C = 75 lbs. - 10 reps

Leg press:
S = 65 lbs. - 8 reps
C = 155 lbs. - 10 reps

Leg curls:
S = 45 lbs. - 8 reps
C = 85 lbs. - 8 reps

Leg extensions:
S = 45 lbs. - 9 reps
C = 155 lbs. - 10 reps

To anyone like me who is a hardgainer and is discouraged about results....just stick with a beginner's workout program and EAT EAT EAT. You'll see strength-gain results....

Looking forward to the future.

 

[Parch]

Any cheap yet good adjustable weights I can buy? Bowflex is just way too much. Preferably 50pounds at least.

Those adjustables are ridiculously expensive. Classic iron spin-lock is cheap and easy if you've got the space. Buying used saves even more money. Do you have any used sporting goods shops in your area? Check your classifieds. I also got a lot of cheap weights from yard sales.
Quality used fitness equipment is a big bargain. It's amazing how good intentions quickly turn into like-new sporting goods for sale.

 

[abuC]

I'm looking at my workout log, and I never thought I could make this much progress in ~1 month. I started my workout on June 21...it's now July 24...so this is my month's progress. S = Starting weight, C = current weight.

My first day was my starting weight, and I did each exercise with the most weight I could handle between 8-10 reps. C is where I was yesterday.

Bench press:
S = 30 lbs. - 10 reps
C = 40 lbs. - 5 reps

Military press:
S = 15 lbs. - 9 reps
C = 35 lbs. - 9 reps

Bicep curls:
S = 20 lbs. - 10 reps
C = 35 lbs. - 8 reps

Tricep extensions:
S = 25 lbs. - 10 reps
C = 55 lbs. - 10 reps

Calf-raises:
S = 85 lbs. - 30 reps
C = 170 lbs. - 20 reps

Weighted crunches:
S = 65 lbs. - 20 reps
C = 95 lbs. - 15 reps

Chest Flys:
S = 20 lbs. - 10
C = 35 lbs. - 6

Lat pulldowns:
S = 40 lbs - 8 reps
C = 75 lbs. - 10 reps

Leg press:
S = 65 lbs. - 8 reps
C = 155 lbs. - 10 reps

Leg curls:
S = 45 lbs. - 8 reps
C = 85 lbs. - 8 reps

Leg extensions:
S = 45 lbs. - 9 reps
C = 155 lbs. - 10 reps

To anyone like me who is a hardgainer and is discouraged about results....just stick with a beginner's workout program and EAT EAT EAT. You'll see strength-gain results....

Looking forward to the future.

Keep up the good work.

 

[Casp0r]

Can anyone give any tips on building up bicep strength?

I've tried numerous different hammer curls, seated, standing, alternating etc etc, typically 8-12 reps with 3 sets.

However I can't get past 12-14kg (26.45lb-30.86lb), it's like I've hit a wall for the last 4-5 months. If I push it for a week I can get up to the 14kg and maybe 16kg, however I fatigue out by the end horrendously. No matter how much I work at it I can't seem to get past it.

All other exercises I've seen a constant improvement. However these god dam bicep curls weights are just stagnant.

 

[kehs]

Can anyone give any tips on building up bicep strength?

I've tried numerous different hammer curls, seated, standing, alternating etc etc, typically 8-12 reps with 3 sets.

However I can't get past 12-14kg (26.45lb-30.86lb), it's like I've hit a wall for the last 4-5 months. If I push it for a week I can get up to the 14kg and maybe 16kg, however I fatigue out by the end horrendously. No matter how much I work at it I can't seem to get past it.

All other exercises I've seen a constant improvement. However these god dam bicep curls weights are just stagnant.

Stop working them out directly for a good amount of time.

Seriously. Just focus on your compound exercises. When you get back to them, you'll see gains. Biceps are really small weak muscles, they are easy to over train.

 

[abuC]

Can anyone give any tips on building up bicep strength?

I've tried numerous different hammer curls, seated, standing, alternating etc etc, typically 8-12 reps with 3 sets.

However I can't get past 12-14kg (26.45lb-30.86lb), it's like I've hit a wall for the last 4-5 months. If I push it for a week I can get up to the 14kg and maybe 16kg, however I fatigue out by the end horrendously. No matter how much I work at it I can't seem to get past it.

All other exercises I've seen a constant improvement. However these god dam bicep curls weights are just stagnant.

Do pullups, my bicep development has improved since doing them.

 

[Veezy]

Can anyone give any tips on building up bicep strength?

I've tried numerous different hammer curls, seated, standing, alternating etc etc, typically 8-12 reps with 3 sets.

However I can't get past 12-14kg (26.45lb-30.86lb), it's like I've hit a wall for the last 4-5 months. If I push it for a week I can get up to the 14kg and maybe 16kg, however I fatigue out by the end horrendously. No matter how much I work at it I can't seem to get past it.

All other exercises I've seen a constant improvement. However these god dam bicep curls weights are just stagnant.

To add to what Copernicus said, there are exercises that will put some pain your biceps that are really good to do for overall strength:

Any sort of chin/pull up: Shoulders, arms, back, grip. Good stuff.
One arm dumbbell rows: Back, shoulder, arms, grip.
Deadlifts: Believe it or not, deadlifting with your arms fully extended, as they should be, work the biceps if your keeping your body locked.

Curls are fun if you just wanna run down the dumbbell rack a few times, but other exercises are generally more effective if you're looking for something besides hypertrophy. Once you get some strength, work on your swoleness.

 

[Casp0r]

Stop working them out directly for a good amount of time.

Seriously. Just focus on your compound exercises. When you get back to them, you'll see gains. Biceps are really small weak muscles, they are easy to over train.

Do pullups, my bicep development has improved since doing them.

Thanks, I'm going to take into consideration both of these, cut down on my bicep curls for a few weeks and instead do pull ups.

Edit: and thanks veezy!

 

[qcf x2]

I have ridiculously skinny arms, fellas. Help me out. I'm not really weak; I can knock out 3 sets of 12 pullups pretty much daily if I want to, I bench 235 alone (50 lb more than I weigh), but I do have issues doing curls. I have to push to finish 3 sets of 12 with 35's and when I use a bar to curl my wrists hurt like a mofo. I work triceps and biceps on separate days so it's not like I'm skipping a muscle group there. :-\

Maybe it's because I'm underweight? Idk.

 

[cuevas. PhD.]

I have ridiculously skinny arms, fellas. Help me out. I'm not really weak; I can knock out 3 sets of 12 pullups pretty much daily if I want to, I bench 235 alone (50 lb more than I weigh), but I do have issues doing curls. I have to push to finish 3 sets of 12 with 35's and when I use a bar to curl my wrists hurt like a mofo. I work triceps and biceps on separate days so it's not like I'm skipping a muscle group there. :-\

Maybe it's because I'm underweight? Idk.

You are already killing your arms with your other workouts. Just finish them off at the end of your back (bi's) and chest (tris) day.

 

[kehs]

I have ridiculously skinny arms, fellas. Help me out. I'm not really weak; I can knock out 3 sets of 12 pullups pretty much daily if I want to, I bench 235 alone (50 lb more than I weigh), but I do have issues doing curls. I have to push to finish 3 sets of 12 with 35's and when I use a bar to curl my wrists hurt like a mofo. I work triceps and biceps on separate days so it's not like I'm skipping a muscle group there. :-\

Maybe it's because I'm underweight? Idk.

-Trying doing 6 sets of 12 in the same amount of time it takes you to do 3 sets of 12 pullups. Strength can be pinned down any number of ways, once of them is the ability to do a certain amount of work in a certain amount of time.

-Try barbell curls, they'll help you stabilize the wrists.

Are you doing any compound exercises? I could never overcome my arm size lag until I started doing deadlifts and standing shoulder presses. The idea behind compound exercises to to tie your entire body together for strength.

 

[reilo]

I'll top that:

About two months ago I was in the gym gettin my swolertrophy on. I keeps it strong and sexy, for the peoples. Warmed up, did a few standing presses. And then...

I then saw something that I hadn't experienced before. A grown man wrapped a towel around an Olympic bar. He then proceed to put 2x45 plates on the bar. He put the bar in-between the edge of a bench and a raised platform. Then, laying a 135 pounds across the crease of his hips he humped the air.

For a solid hour that's all he did. Air humps.

To this day, I don't understand what he was doing. There are about 30 exercises I can think of that will do anything better for the hump muscles than hump with weight on your penis area. And slight grunt that faded into a moan with every rep.

OUHUAHHHHH..... OHUHAHHHHHH....

Oh, and he was rocking jorts with an Underarmor top. Sacrilegious and disrespectful to jorts.

Huh.

Those are called hip thrusts and I've done them before. They help with hip flexibility and your glutes. I think you're coming off a bit ignorant here, but to each their own and no I don't think it's a ridiculous exercise.

Granted I'll give you that doing them for an hour is excessive, but it's a valid exercise.

 

[qcf x2]

Thanks cuevas and Copernicus. The compound exercises I do are bench press, squats and deadlifts. I just started doing deadlifts a few weeks ago, though.

 

[Veezy]

Huh.

Those are called hip thrusts and I've done them before. They help with hip flexibility and your glutes. I think you're coming off a bit ignorant here, but to each their own and no I don't think it's a ridiculous exercise.

Granted I'll give you that doing them for an hour is excessive, but it's a valid exercise.

Ignorance admited. I'll do a sub 5min Fran to punish myself.

 

[X-Frame]

Can anyone help me out in trying to find a way to do a Glute-Ham Raise at my gym?

I've tried on all our Lat Pulldown machines but the seating pad is way too narrow and my knees get hammered.

I've tried on our 45-degree hyperextension machine but that is just too awkward and terrible ROM so it's not even worth it.

No partner to hold my feet either.

Any ideas?

 

[ShaneB]

Have had a Fitocracy account for a while now, but never used it. Joined the GAF group now, so maybe I'll start using it tomorrow.

 

[EviLore]

I encourage Fitness-GAF and the other GAF subcommunities to come up with designs representing their respective subcommunity for our NeoGAF t-shirt contest. >$500 in prizes for participants and the shirts will all be at-cost.

http://www.neogaf.com/forum/showthread.php?t=438373

Fitness-GAF muscle shirt ahoy!

 

[Lamel]

So my back has been sort of hurting lately and I've decided to not do any squats/deadlifts this whole week.

I'll work on my arms, abs, chest, and calves. Any other useful exercises I can do that won't involve my back majorly?

 

[parrotbeak]

So my back has been sort of hurting lately and I've decided to not do any squats/deadlifts this whole week.

I'll work on my arms, abs, chest, and calves. Any other useful exercises I can do that won't involve my back majorly?

Well, I'm in the same boat, as posted earlier. I was going to bench, chins, chest supported rows, and regular planks. I did side planks last Thursday and I'm not sure they didn't aggravate my back or hips or whatever is causing my leg pains.

I usually do standing overhead presses, but might switch to seated. Not sure about this. Might just go lighter.

I always grab a rack when I get to the gym but since I'm not squatting I might as well do some curls. Or at least do db arms, since I rarely do that.

I swam today and the pain in my feet actually got worse while i was in the water, which is confusing me. Maybe it means this is all from hip tightness, since swimming would have tightened things up more. When I swam with my previous disc injury, I think I recall it somewhat lessened the pain.

What were your ab exercises? Anything involving flexing the spine should probably be avoided, if not always, then at least while you're resting your back.

 

[Lamel]

Well, I'm in the same boat, as posted earlier. I was going to bench, chins, chest supported rows, and regular planks. I did side planks last Thursday and I'm not sure they didn't aggravate my back or hips or whatever is causing my leg pains.

I usually do standing overhead presses, but might switch to seated. Not sure about this. Might just go lighter.

I always grab a rack when I get to the gym but since I'm not squatting I might as well do some curls. Or at least do db arms, since I rarely do that.

I swam today and the pain in my feet actually got worse while i was in the water, which is confusing me. Maybe it means this is all from hip tightness, since swimming would have tightened things up more. When I swam with my previous disc injury, I think I recall it somewhat lessened the pain.

What were your ab exercises? Anything involving flexing the spine should probably be avoided, if not always, then at least while you're resting your back.

Yeah I'm even wary about OHP. I think the back muscles are just tight, I don't have a ball or foam roller or anyone to massage me either -_-.

It's weird swimming made it worse as the water should neutralize gravity and reduce load off your back.

My ab exercises are leg raises and regular planks, no crunches. Tomorrow I'm just going to do CGBP, Calf Raises, Lateral Raises (instead of OHP) and something else probably like biceps curls or something.

 

[chicko1983]

Righto - I just registered for a local 12km fun run on 18th Sept.

The thing is, I cant run 12km at the moment. Probably only 3km without stopping.

I am overweight and doing it to try and get in shape. I have run the distance before, last year, but have pretty much stopped running 10mths ago so I am starting from scratch but I know I can run the distance.

I have a question however, how can I get my legs strong enough, most quickly? e.g. run every second day/2 days on, one day off/6 days on, 1 day off

I guess I need to be able to run 12km in about a months time and then increase the fitness in the last couple of weeks to get the time half decent.

Also note, I will be swimming in the evenings as well as running. Probably 3 days a weeks, 1.5kms a swim. This will help with my aerobic fitness so I am confident of getting fit enough aerobically but need to increase the leg strength.

 

[TheRagnCajun]

I encourage Fitness-GAF and the other GAF subcommunities to come up with designs representing their respective subcommunity for our NeoGAF t-shirt contest. >$500 in prizes for participants and the shirts will all be at-cost.

http://www.neogaf.com/forum/showthread.php?t=438373

Fitness-GAF muscle shirt ahoy!

Awesome idea, too bad I'm not artistic.

So my back has been sort of hurting lately and I've decided to not do any squats/deadlifts this whole week.

I'll work on my arms, abs, chest, and calves. Any other useful exercises I can do that won't involve my back majorly?

I hurt my upper back once and found that there was very little I could do that doesn't use my back. Whenever I overstrain something, I take a week off, with lots of massaging and stretching of affected area. Next week I lift light and continue to stretch/massage.

 

[parrotbeak]

I hurt my upper back once and found that there was very little I could do that doesn't use my back. Whenever I overstrain something, I take a week off, with lots of massaging and stretching of affected area. Next week I lift light and continue to stretch/massage.

Oh I missed that he just said his back, not specifically lower back. Guess i'm caught up with my own issue right now. Ya, if it's the general back, I'd lay off everything. Hard not to use part of your back in some way.

 

[reilo]

My left shoulder hasn't really let up yet. It's better than it was Friday, but certain movements make me cringe and I can't push against it. I'll probably kill bench press and chin-ups this week. I'll see how Shoulder Press goes. Grrr.

 

[abuC]

I'm doing Layne Nortons program (upper power) right now, my shoulders are on fire, feels like someone dumped acid all over them.

 

[kevo_huevo]

I think I'm going to replace situps/leglifts after cardio sessions with a plank routine. Any recommendations on routines, workouts?

 

[Veezy]

My left shoulder hasn't really let up yet. It's better than it was Friday, but certain movements make me cringe and I can't push against it. I'll probably kill bench press and chin-ups this week. I'll see how Shoulder Press goes. Grrr.

Do you happen to have a band? Laying on the ground with my arm hooked by a band as far down as my arm could go holding a 35 dumbbell up and doing some external rotation helps a lot with my impingement issues.

Some days I have to take a tennis or racket ball to my chest, ribs, and back deltoid to free up the pain.

Be real careful about doing bench press/standing press with that shoulder pain. I seriously fucked my shoulder up bad to the point I was stuck benching 45 and pressing 45 just to keep movement in the area.

 

[Lamel]

Oh I missed that he just said his back, not specifically lower back. Guess i'm caught up with my own issue right now. Ya, if it's the general back, I'd lay off everything. Hard not to use part of your back in some way.

Ha damn, I meant lower back. Sorry for not being specific. My lats and above are fine. It's not even pain it just feels a bit tight.

 

[parrotbeak]

I think I'm going to replace situps/leglifts after cardio sessions with a plank routine. Any recommendations on routines, workouts?

X-Frame would probably give a better answer but I do 1 minute plank, then do bird dogs or back extension stretch or whatever, then repeat 3x. Then I do side planks same thing except I have trouble doing it 3x.

 

[X-Frame]

I really, really wish my gym had weighted vests and chains. I would really love to never have to do bench press again and just push-up variations but without any way to progressively increase resistance I'm stalling out quickly.

 

[reilo]

Do you happen to have a band? Laying on the ground with my arm hooked by a band as far down as my arm could go holding a 35 dumbbell up and doing some external rotation helps a lot with my impingement issues.

Some days I have to take a tennis or racket ball to my chest, ribs, and back deltoid to free up the pain.

Be real careful about doing bench press/standing press with that shoulder pain. I seriously fucked my shoulder up bad to the point I was stuck benching 45 and pressing 45 just to keep movement in the area.

I used a band attached to a pull-up bar and did some mobility exercises for my shoulders on Friday.

 

[Veezy]

Ha damn, I meant lower back. Sorry for not being specific. My lats and above are fine. It's not even pain it just feels a bit tight.

Stretch your hips, hams, and use a ball to get into that soft tissue in your lower back. Feels terrible, but you'll feel so much better a few hours after you do it. Foam rolling your legs, hips, and back can help a lot, too.


EDIT: reilo: Shoulder pain is the worst. I did something back in my body buidling days, probably too much on dumbbell back flys, that made my arm boardeline paralized for a month.

Still hurts, but when I saw a doc about it, x-rays showed nothing was wrong with the bone. Which means MRI and surgery, and fuck that at only 26. Hopefully they'll have invented some cyborg stuff when I'm in my 40s.

 

[X-Frame]

I see cyborg body parts as definitely inevitable within 20 years.

I'd most certainly spring for a reinforced spine or something. And then definitely robotic shoulder joints. Hell they already make artificial tendons to be used in shoulder surgeries but apparently they're expensive and not covered under most insurances.

 

[MjFrancis]

I really, really wish my gym had weighted vests and chains. I would really love to never have to do bench press again and just push-up variations but without any way to progressively increase resistance I'm stalling out quickly.

Is it feasible to try any bodyweight progressions to work your way to a one-arm push-up? It's a steep goal, but there's no doubt that someone who can do a strict one-arm push-up has some strength.

 

[X-Frame]

Is it feasible to try any bodyweight progressions to work your way to a one-arm push-up? It's a steep goal, but there's no doubt that someone who can do a strict one-arm push-up has some strength.

Possibly, but the problem is I've had 2 shoulder surgeries on my right shoulder, and even 2 and a half years post-op it still doesn't feel back to how it was before I injured it.

Though maybe that is what I would need. It would take me a much longer time to strengthening my shoulder joints to be able to handle 100% of the weight on my right shoulder, but I'm sure if I could do it then my shoulder would mean it's healthy and strong again (my goal).

 

[ShaneB]

Took a couple new pics this weekend since I looked in the mirror and thought I was lookin pretty darn good, felt damn good, so that was great motivation.

edit: sorry for the quality.


http://i52.tinypic.com/2d9adjk.jpg

http://i53.tinypic.com/1rc2hg.jpg

 

[Jason's Ultimatum]

Well, no more hormone injected, antiobitic chicken breasts for me. Been having a problem to which I will not say, and a few weeks ago I went to the doctor. Doctor said the problem is the chicken is causing antibiotic-resistant bacteria in my body.

He said antibiotic free, no hormone chicken is fine. Now that I think about it, I never had the problem when I was getting chicken from the Fresh Market. Thank goodness I graduate in a few weeks, and I'll be able to pick up more hours to afford the better chicken.

 

[deadbeef]

Did you tell him you were eating a pound of it a day? :lol

I think you were at one point.

 

[Brolic Gaoler]

Well, no more hormone injected, antiobitic chicken breasts for me. Been having a problem to which I will not say, and a few weeks ago I went to the doctor. Doctor said the problem is the chicken is causing antibiotic-resistant bacteria in my body.

He said antibiotic free, no hormone chicken is fine. Now that I think about it, I never had the problem when I was getting chicken from the Fresh Market. Thank goodness I graduate in a few weeks, and I'll be able to pick up more hours to afford the better chicken.

Uh, you really have me worried.

I get cheap chicken and those bags of boneless skinless chickenbreast all the time.

Any chance you could PM me what's actually going on if it's not that embarrassing?

 

[Jason's Ultimatum]

I was eating two chicken breasts a day: Bone-in breasts that came in two were over 2 pounds. Another in the afternoon were skinless/boneless breasts. Those come in three that were around 1.50 pounds.

These are Publix chicken breasts, btw.

Alien-The problem I have didn't sprung about due to the chicken breast. I've always had this problem, and I rarely, if ever, had any problems. It's just the chicken breasts with the injected hormones and crap that started to aggravate it.

You're not going to develop what I have, but still, chicken with injected hormones and antibiotics is not good for anyone. Sooner or later, it'll fuck you up.

 

[Lamel]

Took a couple new pics this weekend since I looked in the mirror and thought I was lookin pretty darn good, felt damn good, so that was great motivation.

edit: sorry for the quality.


http://i52.tinypic.com/2d9adjk.jpg

http://i53.tinypic.com/1rc2hg.jpg

What has been your progress? How many months to get here?

 

[Rinoa]

Cyborg spine want. I overextended my back during ballet a while ago and it hurts to bend backwards because the part where upper and lower back meet got locked. I've been going to a Physio and she found that my extremely tight upper back is what caused this, not so much the overextending. This is the 2nd time I've been to a physio/chiro and a problem's source was found to be elsewhere than the pain.

I don't know what to do about my tight upper back long term. I have good posture and form but naturally my shoulders will want to curl inwards at rest or during desk/work hours. So most of the time I'm forcing it back.

 

[Brolic Gaoler]

I was eating two chicken breasts a day: Bone-in breasts that came in two were over 2 pounds. Another in the afternoon were skinless/boneless breasts. Those come in three that were around 1.50 pounds.

These are Publix chicken breasts, btw.

Alien-The problem I have didn't sprung about due to the chicken breast. I've always had this problem, and I rarely, if ever, had any problems. It's just the chicken breasts with the injected hormones and crap that started to aggravate it.

You're not going to develop what I have, but still, chicken with injected hormones and antibiotics is not good for anyone. Sooner or later, it'll fuck you up.

Ok, thanks for clarifying bud, I appreciate it.

 

[Lamel]

GUYS QUICKLY! My workout is in like 10 minutes.

Will regular planks aggravate lower back pain?

 

[Veezy]

GUYS QUICKLY! My workout is in like 10 minutes.

Will regular planks aggravate lower back pain?

Not drasticly, but yes. They won't hurt it as bad as say back extensions or GHD sit ups, but it's a static core exercise involving holding your hips up.

Feel it out If you get too much pain, stop.

 

[cuevas. PhD.]

GUYS QUICKLY! My workout is in like 10 minutes.

Will regular planks aggravate lower back pain?

They shouldn't but just to be safe just skip them today.

 

[fredrancour]

GUYS QUICKLY! My workout is in like 10 minutes.

Will regular planks aggravate lower back pain?

From personal experience, if your abs are weak then planks will stress your lower back. I don't know a way to figure out what "strong enough" means for your abs besides just doing it. If in doubt, play it safe, back pain sucks.