I have the same problem. I haven't done actual power cleans yet, but I've been practicing the rack position. It feels awkward and wrong. I feel too inflexible to bend my arms in such a way, where it's only on my shoulders and not on my wrists at all. Plus it also just hurts having it on my shoulders.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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I have the same problem. I haven't done actual power cleans yet, but I've been practicing the rack position. It feels awkward and wrong. I feel too inflexible to bend my arms in such a way, where it's only on my shoulders and not on my wrists at all. Plus it also just hurts having it on my shoulders.
Seriously. I usually eat low carb but I've been bulking at 4k calls for like 6 weeks. Have to eat lots of carbs to reach that. I'm always bloated as fuck. Can't wait to get back to low carb IF cut where I'm not bloated and don't have to poop all day long
Did somebody say back pics?
I've been doing the beginner full body workout that's in the OP for a bit. This is my third week, actually.
I haven't really lifted weights much in the past 6 years so I figured I'd just start from scratch. I can already see certain muscles have gotten bigger.
Nice, you should grow fast if you are eating enough. Dat dere noob gains and/or muscle memory.
When I was pushing 200+ for 5+ reps was when I began to get compliments specifically on my chest.
2/3 of the way there but my chest is seriously lacking behind.
Aren't you like 200lbs and over 6'? You can't have that bad of moobs.
fredrancour
Member
Hello fitness-gaf.
I've got a question about the quadriceps muscle. I've deveoped a tiny bit of a history of VMO problems caused by an imbalance. I've never actually solved it through training. It went away before because I stopped lifting for a while due to some outside factors, so everything got weak enough to eliminate the imbalance. I'm trying to become consistent with lifting again and I want to be mindful of this whole patellar tracking thing so it doesn't evolve into a more serious knee problem.
thus I'm trying to figure out how to train the quad in a balanced way, or at least what assistance moves to add for the vmo. the problem is, I feel like I'm receiving conflicting information on how the muscle contributes to knee extension. I've been hearing two conflicting things- either that it only activates during the last portion of leg extension, or that it contributes the most strongly to the very first portion of the movement, when the knee is very bent. Which is it? how does this dang muscle work?
I've got a question about the quadriceps muscle. I've deveoped a tiny bit of a history of VMO problems caused by an imbalance. I've never actually solved it through training. It went away before because I stopped lifting for a while due to some outside factors, so everything got weak enough to eliminate the imbalance. I'm trying to become consistent with lifting again and I want to be mindful of this whole patellar tracking thing so it doesn't evolve into a more serious knee problem.
thus I'm trying to figure out how to train the quad in a balanced way, or at least what assistance moves to add for the vmo. the problem is, I feel like I'm receiving conflicting information on how the muscle contributes to knee extension. I've been hearing two conflicting things- either that it only activates during the last portion of leg extension, or that it contributes the most strongly to the very first portion of the movement, when the knee is very bent. Which is it? how does this dang muscle work?
You'd be surprised man...it's all in my torso. My legs are skinny.
6'2, 200 lbs
I'm figuring I'm around 18-20% bf
Before I started working out my diet consisted of a lot of high alcohol beers (2-3 a day), pastas, breads, subs, pizza, wings...
The fat all goes to my torso, stomach, and chest...since cutting again, I've dropped a lot of under arm fat. I use to sweat excessively and I have basically eliminated that.
I'm going to keep doing this...I want to be in reasonable shape muscularly and cardiovascularly by the time my infant is mobile.
theytookourjobz
Junior Member
That's poor instruction by someone with very limited exposure to actual lifting. It might make it easier to teach a CF class of 10-15 people how to clean that way but if you want to do it right and not put a low ceiling on your lifts, I suggest you learn from real weightlifters.
bah, would like to participate in the back pic roll we are having but I don't feel at least a bit proud of any of the pics I have...will have to wait for the next time it comes around.
Every one is doing fine, Congrats! but the two pics I liked the most from the last batch:
Dash27 and Blackflag
I said Wow: Gilby and the Full flag
great showing everyone
EDIT: This is a rather old pic of mine, but I am curious, is this called a "half flag"? or it isn't called anything? lol XD
Every one is doing fine, Congrats! but the two pics I liked the most from the last batch:
Dash27 and Blackflag
I said Wow: Gilby and the Full flag
great showing everyone
EDIT: This is a rather old pic of mine, but I am curious, is this called a "half flag"? or it isn't called anything? lol XD
I did I quit. And learned on my own.
I realized last night in continuing reading SS that I started out my deadlifts at too high of a weight. He says the max you should start off with is 135. Because I'd done it before (and been up to 255 a few months ago), I started at what I thought was conservative, which was 185. Last night was 245 since I've been doing deadlifts instead of cleans and have been going up 10 pounds each time. So now it's definitely getting harder to finish deadlifts because at that point I've already done squats in my routine. I think maybe I should back my deadlift working sets to 200 or so. Maybe even 185. I guess I'm just worried that my deadlifts are going to increase too quickly in comparison to squats and press. I want to stick with the program and not be ahead of myself in one area.
I'm going to start doing cleans as my workout B like I'm supposed to, now that I think my form is pretty decent for squats. I had been doing deadlifts because cleans are a new exercise, and everything for me was new except for BP and deadlifts.
I'm going to start doing cleans as my workout B like I'm supposed to, now that I think my form is pretty decent for squats. I had been doing deadlifts because cleans are a new exercise, and everything for me was new except for BP and deadlifts.
Hopefully. Considering my weight and height I don't think it should be hard to put on mass but my scale hasn't really moved yet so I'm not sure. Maybe my scale is just off.
Anyway, I'll be posting in here more often now. I might post videos to see if my form is alright later.
bah, would like to participate in the back pic roll we are having but I don't feel at least a bit proud of any of the pics I have...will have to wait for the next time it comes around.
Every one is doing fine, Congrats! but the two pics I liked the most from the last batch:
Dash27 and Blackflag
I said Wow: Gilby and the Full flag
great showing everyone
EDIT: This is a rather old pic of mine, but I am curious, is this called a "half flag"? or it isn't called anything? lol XD
Yea, it's a half flag. Though, the way your head is facing, it looks like you're flying toward something carrying a metal rod.
I watch too many Wuxia kung fu movies.
FallingEdge
Member
Question about the back, I really want to make my back "pop". You know, when wearing a shirt, your back has the "grooves" and your shirt falls in between? Does that even make sense? I am terrible at actually naming muscles. I need to find a pic to explain this.
To those who might understand wtf I am trying to say, will rows help me achieve that goal?
To those who might understand wtf I am trying to say, will rows help me achieve that goal?
bah, would like to participate in the back pic roll we are having but I don't feel at least a bit proud of any of the pics I have...will have to wait for the next time it comes around.
Every one is doing fine, Congrats! but the two pics I liked the most from the last batch:
Dash27 and Blackflag
I said Wow: Gilby and the Full flag
great showing everyone
EDIT: This is a rather old pic of mine, but I am curious, is this called a "half flag"? or it isn't called anything? lol XD
It's called pole dancing. Lol jk. I'm sure I can't do that but I should try. Not even sure how to get in that position.
It sounds like you are talking about the infraspinatus and the spinal erectors? Are you talking about the center of your back? If so, deadlifts work those best imo. Barbell rows could be good too but it seems like dumbbell rows would isolate just the lats more.
Sounds like you want bigger traps/rhomboids, especially lower down the trap. Strict rows would do that, as would strict wide-grip pullups. To get the 'groove', you'll need to be strong, have lowish body fat, have good posture (shoulders down and pushed away from each other), and wear the appropriate shirts (thinner fabric, moderately fitted).
The VMO is difficult to target directly, as it works in tandem with the vastus lateralis. Some people find success with lunges, and others with half squats experimenting with squat width. I've heard that developing a stronger mind-muscle connection with the muscle can help a lot; if you touch it and attempt to flex it both unweighted and during movements when possible, you can reinforce the neural pathways that use it. Personally, I find that these imbalances resolve themsevles when you get your athletic-stance parallel squat up to 300+, as muscles with lower development will 'catch up' to the more advanced muscles causing the imbalance; I'm not an expert in this field though. Keep us posted on what you do!
So, a bit of personal news for you folks.
I've been in a rut with my personal and professional life due to some really fucked up circumstances.
However, today it seems I may have walked into my perfect profession. One of the very successful globo gym chains in the area wants to hire me as a PT manager.
I help design the programs.
I help train the staff.
I hire and fire.
I divvy out the clients to the trainer.
It's a combination of management and training that I've only been able to dream about. I, a black steel barbell type of guy, getting to run the training program at a gym. Granted, it'll be on my shoulders to get the clientele to shell out the dough to train at the gym, but that's nothing.
So, get excited.
I've been in a rut with my personal and professional life due to some really fucked up circumstances.
However, today it seems I may have walked into my perfect profession. One of the very successful globo gym chains in the area wants to hire me as a PT manager.
I help design the programs.
I help train the staff.
I hire and fire.
I divvy out the clients to the trainer.
It's a combination of management and training that I've only been able to dream about. I, a black steel barbell type of guy, getting to run the training program at a gym. Granted, it'll be on my shoulders to get the clientele to shell out the dough to train at the gym, but that's nothing.
So, get excited.
That's big news. Congratulations!
Congrats man! That's awesome. My gym sells themselves as a no bullshit real training type gym and are pretty successful with it. They've managed to get middle aged people doing barbell work so it's definitely possible if you want to go that route.
Congrats man. Good to have people that know their stuff in some of these gyms. My Gold's gym has all these overweight people just doing isolation exercises....curls and stuff. It's ridiculous.
Awesome! My friend and I called out a trainer when we saw him doing barbell training himself but makes his clients do goofy things. His response?
We're lazy and people are lazy.
Ohshi-
FallingEdge
Member
This is it. Thanks. I have to remind myself that low body fat also impacts the back as well haha.
To be fair, not everyone can do barbell training not to mention, there are just some people who don't want to do that. Thinking as a trainer, I feel you have to cater to your client. Comes down to maximizing what you can do with your client and motivating them. The same approach won't work on everyone and so on.
a.k.a you tell them what they want to hear...I get it, but that sucks.
That is awesome. Sounds like an awesome gig. Congrats! Will we have to pay you for advice now? Haha
FallingEdge
Member
I wouldn't just say it is as cut and dry as that. I mean, I'm sure you work with people who are willing to learn or want to do the best thing possible. So working with these type are easy. The problem you are getting is the ones who just want to be lazy. I remember plenty of times where the trainers at my 24 are trying their best to motivate their client to work but they just don't want to or are "too tired" after 2 reps. It sucks for them because I know that a lot are really trying to help but if the client doesn't want to put in the effort, what more can they do?
Not to mention they are trying to make a living off of this. Seems like it is very hard and frustrating.
Gotcha.
I agree with this, but I mean things like squatting in the smith or encouraging horrible RoM on exercises.
FallingEdge
Member
Like this? (None other than Bane)
Yup, that is perfect.
He has that groove in the center. His back just "pops". I want/need that.
theytookourjobz
Junior Member
Taking a picture of your back is much harder than I thought. Haha.
That's spinal erectors. Deadlifts primarily is how I grow them. Also good are weighted back extensions, seated good mornings,
Nice. Yeah really it is hard to do, you got a good shot there though.
I feel like all that squeezing my back together tight on low bar squats helped but I have no idea.
FallingEdge
Member
Yeah but I bet even standing normal, he got that vicious look to them.
Noted. Thanks.
I found a back shot from last year the talk about grove reminded me of. I dont have the Bane look but I was happy to see it was making some progress:
So good. Love this pic.
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