My thought would be you are tightening or straining muscles, in this case your hamstring, during your lift without actually meaning to. Hard to explain maybe but like clinching your teeth while you are stressed or exerting yourself.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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My thought would be you are tightening or straining muscles, in this case your hamstring, during your lift without actually meaning to. Hard to explain maybe but like clinching your teeth while you are stressed or exerting yourself.
I love that feeling.
Felt better once I didn't feel like garbage any more lol. Speak for yourselves. I do like the soreness that comes though.
Wolfe
Member
Yeah I'm going to pay a lot more attention to what I'm doing tonight so that I can work on correcting it.
http://www.youtube.com/watch?v=yha2XAc2qu8
that's the one i watched but there are many others..
have also been watching kai greene's training vids.. here is his chest one.
http://www.youtube.com/watch?v=5nXSIqyw1lc
and kai greene and dorian yates training back
http://www.youtube.com/watch?v=LbBa26IUNsM
excellent vids, i'm getting quite a lot of small tweaks to my form
im high and watching this and damn this is deep.
I was just reading about how buttwink can be caused by tight calves and so I tried that old stretch where you just put your heel on a chair and grab your toes... Wow.I can only hold the stretch for 10 seconds, I can hold the knee against the wall hamstring stretch for 2 minutes so I'm tough with stretches. I wonder how my calves became so tight.
Finally starting 531 on Monday. Toyed a bit today with 1RMs and what not and I'm finally ready.
This will be my first workout (Cycle 1 Week 1):
5/3/1 Deadlift (Not including Warmups)
260lbx5
300lbx5
340lbx5+ (My goal is 10; I'll settle for 8)
BBB Squats
175lbx5x10
Paused Squats (Pause 5-7 seconds at the bottom to purposely lose hamstring tightness and then go up without bouncing off the stretch reflex. I'm trying to improve my explosiveness when getting out of the hole, which is my weakpoint.
135lbx8
185lbx5
225lbx3
Leg Press
Probably 5x10. Who cares. It's a leg press.
This will be my first workout (Cycle 1 Week 1):
5/3/1 Deadlift (Not including Warmups)
260lbx5
300lbx5
340lbx5+ (My goal is 10; I'll settle for 8)
BBB Squats
175lbx5x10
Paused Squats (Pause 5-7 seconds at the bottom to purposely lose hamstring tightness and then go up without bouncing off the stretch reflex. I'm trying to improve my explosiveness when getting out of the hole, which is my weakpoint.
135lbx8
185lbx5
225lbx3
Leg Press
Probably 5x10. Who cares. It's a leg press.
Why would you want to be 5 days a week in the gym? Less is more. Your body needs time to recover.
For a workout more suited to cardio and building muscle rather than strength. At least that's what I've heard.
FallingEdge
Member
Building muscle = building strength. Or are you trying to talk about size in which you are trying to achieve maximum hypertrophy?
3 all the way. Lift hard and heavy, then recover. I'm actually doing 4 on my current program but one is a light bench day so it's not as big of a deal.
Thanks to this thread I've made so many gains, lost so much weight and I'm getting bumps in all the right places and I feel so much stronger and solid!
I don't get back pain any more either which is awesome! Just need to sort the Lordosis out :-(
One thing is for sure. Compound lifts are the way to go!
Squats have transformed me!
I don't get back pain any more either which is awesome! Just need to sort the Lordosis out :-(
One thing is for sure. Compound lifts are the way to go!
Squats have transformed me!
entremet
Member
4 day on 5/3/1 is what I do
chrisisawesome
Member
Started doing squats, and damn that will get you sore! Feels good. I think my form is alright, but my problem is I'm scared to try a much heavier weight due to random back pains I may get. That would be so bad to squat, get that pointy back spasm and hurt myself. Right now I'm just doing 1 plate with 6-7 reps. Seems pretty good and that I can go heavier, but I think I'll just take it slow and increase every few visits to the gym.
Spiritreaver
Member
So how do you guys really feel about crossfit? I spent NYE at a buddy's place in NYC and it was a party of 9-10 crossfitters all chatting away about their "box" and paleo diet woes/successes.
It felt like bizarro world. They seemed to agree that that there are many approaches to fitness, but I very much got a "our way is the best way" vibe. Very cliquey.
As far as the program itself, I think it's great. Little more community oriented than what we normally do here, but still prides itself in utilizing the bread and butter lifts as the core. When you talk about competitive level programs, that's when I have issues. Form gets sacrificed for time. I also feel like if any of these guys were forced to attend to a gym that didn't have a crossfit program, they'd be a little fucked when it comes to designing a typical program.
Not to mention the myriad of joint issues, but it's not like normal weightlifting is without its fair share of these problems either.
They really all seemed to have little interest in what I did, even after showing them my transformation. I felt like the thought of me as just another "big bulky weightlifter".
How do you guys feel?
It felt like bizarro world. They seemed to agree that that there are many approaches to fitness, but I very much got a "our way is the best way" vibe. Very cliquey.
As far as the program itself, I think it's great. Little more community oriented than what we normally do here, but still prides itself in utilizing the bread and butter lifts as the core. When you talk about competitive level programs, that's when I have issues. Form gets sacrificed for time. I also feel like if any of these guys were forced to attend to a gym that didn't have a crossfit program, they'd be a little fucked when it comes to designing a typical program.
Not to mention the myriad of joint issues, but it's not like normal weightlifting is without its fair share of these problems either.
They really all seemed to have little interest in what I did, even after showing them my transformation. I felt like the thought of me as just another "big bulky weightlifter".
How do you guys feel?
I think it's terrible for fitness. Many incredibly undertrained/unknowledgeable people posing as experts and trainers causing an amazing amount of stress and long term permanent injuries by teaching others.
decent crossfit injury article - http://www.thedreamlounge.net/crossfit-injury/
and out of the thousands of anti / fail crossfit videos on youtube http://www.youtube.com/watch?v=xfSt4AdLFzE so painful to watch but hilarious that these people think they're fit / strong.
crossfit reminds me of this - http://www.youtube.com/watch?v=aOHQ02rMqog
Size
I think it's a great way to get in shape. And if you ever watch teh crossfit games...those guys are in ridiculous shape. Granted, there are some idiotic trainers out there that prey on the naive but for people who know about fitness and aren't dumb then I think it's great.
entremet
Member
Crossfit does a great job with the community/tribe aspect. More gyms should copy that.
However, doing Olympic lifts for time, which is very common in Crossfit, is very dangerous. Olympic lifts aren't meant to be done for crazy volume, especially for beginners.
There are some great boxes out there. Kelly Starrett, of Mobility WOD, owns Crossfit San Francisco. Dude is a genius at mobility, so his programming is much more sound that the main site.
@Ripclawe
For colds, which I rarely get, I wait until I'm not sneezing and coughing all over the place. I hate it when sick people cough and sneeze all over the equipment. You should be able to breathe without any problems as well--no congestions, etc.
I think Crossfit deserves credit for introducing people to the "big" lifts: Crossfit gets people to squat, press, deadlift and clean. It has also been a good gateway to introduce people to the Olympic lifts and their variations like the power snatch.
Crossfit has shown people the value of training to achieve goals, of showing up at the gym and setting actual goals to yourself and reaching them, instead of the "work out" mentality that pervades the "fitness" and "health" industry, where you go to the gym and endure 45 mind-numbing minutes of elliptical followed by a trillion biceps curls and triceps kickbacks, or bullshit like Body Pump or Zumba or whatever the newest fitness trends are.
So in that sense I believe Crossfit is great.
The problem is that it can also be pretty retarded: programming is all over the place; stuff like 50 power cleans followed by 50 burpees followed by a 100 thrusters basically only serves the purpose of making you good at Crossfit (and very often, fucking up your joints). There's a joke that Crossfit makes the men look like women and the women look like really hot women. And it also has a very cultish attitude of "eliteness" that can be very annoying. And from what I gather from various sources, the people at the top (Glassman and company) are basically scammers who have no clue of what they are doing, and it's only because of the collaborators (people like Mark Rippetoe) they've had that Crossfit manages to make any sense at all.
You don't.
entremet
Member
I do love the performance aspect of crossfit. I go a globo gym and the general attitude can be depressing as you mention. But I get a corporate discount with my job and they have decent equipment as well.
Agreed, and that can be very good. But it can also be a double-edged sword when misguided.
Here's a great article on the dark side of Crossfit.
Here's another interesting write up on the pros and cons of Crossfit
Depends on the individual crossfit gym and its programming.
The mainsite programming is awful. Too little focus on strength and there are some incredibly dumb, unsafe metcons in there, too.
There are some great crossfit variations out there, though. Crossfitfootball (crossfitfootball.com) is an incredible program.
Jimmy Struthers split:
Day 1- Chest and Triceps
Day 2- Traps and Biceps and a little Shoulder action
Day 3- Abs
Throw some wimpy goblin squats in on any random day just so the legs don't feel lethargic.
Crossfit has no standards for its trainers, it's ridiculously expensive, and emphasizes doing compound barbell lifts as fast as possible regardless of form and inventing stupid-ass variations of legitimate exercises, like handstand swiss ball reverse deadlifts. It's all a recipe for permanent damage to your body.
http://www.youtube.com/watch?feature=player_embedded&v=M8up6A4QesU
http://www.youtube.com/watch?feature=player_embedded&v=M8up6A4QesU
Don't worry about it too much, just make sure you're training each arm equally.
Rookje
Member
As someone who does xfit, that's an unfair representation of it. Those people are obviously complete newbies to it, and are being encouraged to do lifts that are too heavy for them and without mastering the movement.
You certainly do get people who aren't doing the lifts correctly in the classes, but I would say its the minority. Its up to the coaches to help people with their form, which I will admit vary between box to box.
And I've never seen a "handstand swiss ball reverse deadlift" in my box...
The nice thing about xfit is you can easily do squat/deadlift/snatch/clean and jerk. Try going to a 24 hr and do that. They usually have 1-2 squat racks in the sea of machines.
Even if you understand the form of all the compound barbell movements, doing them for time is dangerous and stupid because your form is inevitably compromised in the pursuit of faster reps. Olympic barbell movements and powerlifting movements are not meant to be done for time, and trying to balance maintaining form with pushing the limits of how fast your reps are and how many reps you're doing is a game that your body's going to lose.
I had a Crossfit box owner once insist I do "tabata deadlifts," and out of stubbornness I complied, and that triggered chronic neck pain that lasted for years. I was there for a month with the express purpose of refining the form of my barbell movements. FASTER! FASTER!
No standards for the trainers. Wildly overpriced. Emphasis on speed and "completion" of movements by any means necessary rather than good form. I'm sure good Crossfit gyms exist, but Crossfit as a whole is terrible and should not be recommended to anyone.
Is long running/cardio bad before a heavy lift workout (5x5)?
I've been doing 30 min steady runs before my 5x5 program every other day and my right knee is getting a little painful during squats. Goal is to get leaner and lose body fat. I know running puts alot of pressure on the knees.
Should I move my cardio to my off days or do 10 min sprints at high speed instead?
I've been doing 30 min steady runs before my 5x5 program every other day and my right knee is getting a little painful during squats. Goal is to get leaner and lose body fat. I know running puts alot of pressure on the knees.
Should I move my cardio to my off days or do 10 min sprints at high speed instead?
If you're looking to lose fat, do low intensity (liit) Cardio like incline walks on an empty stomach. You also need to remember that fat loss is all about diet. Look up on the intermittent fasting approaches like lean gains
Domino Theory
Crystal Dynamics
Has anyone here managed to incorporate a regular sprinting routine (HIIT) effectively without it hurting their muscle recovery/gains for their lifts?
I REALLY want to do 10-15 minutes of HIIT on Tuesday and Thursday (my lifting's on MWF), but worry about recovery, especially since my leg day's on Friday.
In terms of nutrition, I have 2-300 calories above maintenance on workout days and anywhere from -500 to right at maintenance on rest days so you could say I'm doing body recomposition/very slow bulk.
I REALLY want to do 10-15 minutes of HIIT on Tuesday and Thursday (my lifting's on MWF), but worry about recovery, especially since my leg day's on Friday.
In terms of nutrition, I have 2-300 calories above maintenance on workout days and anywhere from -500 to right at maintenance on rest days so you could say I'm doing body recomposition/very slow bulk.
HarryHengst
Member
The problem is that someone new at lifting most likely is not capable of judging what a good crossfit gym is. So the best advice for a newbie is to not join crossfit, to make sure he/she doesnt join one of the bad ones.
Do you guys think that someone doing a LeanGains cut/body recomp could get away with going to the gym only twice a week? I know 3x week is the general recommendation but I've been reading Beyond Brawn lately and the author says 2x a week would actually be better for most people.
So is twice a week doing a full body routine* too little to remind the body to keep the muscle on in terms of time gone by between workouts? 3x a week schedule basically means you go to the gym every other day where as twice a week means for example Monday-Friday, which is 4 days in between. So 3x week at least tells your body to keep on the muscle every other day where as in 2x week schedule you only get this "signal" twice a week. Is 4 days too much between workouts while on a cut?
* Something like this:
Monday
Bench RPT
Deadlift RPT
Chins RPT
Friday
Press RPT
Squat RPT
So is twice a week doing a full body routine* too little to remind the body to keep the muscle on in terms of time gone by between workouts? 3x a week schedule basically means you go to the gym every other day where as twice a week means for example Monday-Friday, which is 4 days in between. So 3x week at least tells your body to keep on the muscle every other day where as in 2x week schedule you only get this "signal" twice a week. Is 4 days too much between workouts while on a cut?
* Something like this:
Monday
Bench RPT
Deadlift RPT
Chins RPT
Friday
Press RPT
Squat RPT
SpinningBirdKick
Banned
Looks like lawsuits waiting to happen there.
Spiritreaver
Member
Yeah this was my biggest concern and I expressed it to the wife of a guy who planned to open his own box. She told me that they stress form over making time, but eventually the conversation doddled around to the importance of knowing how to get out from under a bar while squatting. I played along and said, "Yeah, in my gym no one knows that, no one taught me how to get away from a bar during a failed squat."
Yikes. Also many of them, especially the women, were mentioning various injuries they had or currently have, majority of which were knee/shoulder issues. One woman was considering continuing with crossfit but just doing movements that didn't incorporate her shoulders. She didn't want to see a doctor. The wife I mentioned earlier suggested she go see some "crossfit approved" doctor. Someone who knew about crossfit related injuries.
I don't want to harp on crossfit or this box too much, I didn't actually see them lift. I'm saddened too. I got invited out to join them, but was just too busy to make it out. I would really have liked to be proven wrong about my concerns.
No one seemed to really understand nutrition whatsoever either. They just followed XYZ paleo diet, not really knowing why you eat certain foods or keep certain macros. Just that this/that was/wasn't paleo.
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