I'd work on making sure that isn't posture related.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
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I'd work on making sure that isn't posture related.
What is that stuff called when your belly sticks out because of posture? Hyperlordosis?
parrotbeak
Member
There's a 20 minute Mobility WOD video that talks about how anti-inflammatories and icing are bad, anti-inflammatories being the worse of the two. Premise is that inflammation is necessary for healing, and the solution to swelling and pain is movement to stimulate evacuation of the white blood cells from the area. You don't have to move the hurt part, just the general area. Advil will stop inflammation from happening, so slow healing. Ice will stop pain by cutting off the nerve sensors to muscles, but the inflammation is still there.
http://www.youtube.com/watch?v=0UmJVgEWZu4
It made sense to me, but check it out and see what you think.
So is there a big difference between pull ups vs. neutral grip pull ups?
I guess normal pull ups are better than neutral grip ones but how big is the difference? I was just thinking that if I should first focus on training neutral grip pull ups more since they are easier and maybe later move on to primarily doing pull ups when I've gotten stronger? Now I can only do 2 pull ups but with neutral I can go for 4 or 5..
I guess normal pull ups are better than neutral grip ones but how big is the difference? I was just thinking that if I should first focus on training neutral grip pull ups more since they are easier and maybe later move on to primarily doing pull ups when I've gotten stronger? Now I can only do 2 pull ups but with neutral I can go for 4 or 5..
TheDarkStark
Member
You're doing it wrong. Not being a jerk or trying to make fun of you in any way, but you are definitely doing it wrong. Your back should not be hurting. Make sure you're not arching your back at all, you chest should always be sticking out and facing forward. It's very easy to do them wrong if you don't know what you're doing, and it's very very easy to hurt yourself pretty badly if you're doing them wrong. I don't reccomend using the smith machine, free weights or a deadlift machine are best.
Watch some videos on proper deadlift form. Deadlifts are probably the easist lift theres is terms of weight/ease ratio. When I weighed 145 lbs I was repping 225 lb deadlifts without any issues.
TheDarkStark
Member
Anti-Inflammatories also prevent protein synthesis, which can limit muscle growth by as much as 15%
Not only that but abuse of them will kill your liver.
Re: deadlifts. Is it absolutely always a bad thing if your back is sore after doing them? I mean obviously if you're on the floor in pain that's one thing, but isn't it normal for there to possibly be soreness after a workout? My legs sure feel it after squats. My shoulders sure feel it after OHP. Why not my back? It's actually something that concerns me. Sometimes me lower back is kind of sore after doing deadlifts, but I can't tell if it's normal workout soreness or you-dun-goofed soreness. It goes aways shortly after, and I'm pretty sure my form is good.
TheDarkStark
Member
Soreness is normal, but it should be a "burning" type soreness just like your legs after squats, and not an "aching" kind of soreness (like when you bend over for too long, or sit awkwardly for a long time).
You should definitely be able to tell the difference.
My personal experience is that the differences are exaggerated. I generally do the same number in both grips, sometimes one more rep on the neutral grip but nothing crazy.
My friends also generally perform the same on both grips. I think the normal pullups are marginally harder but it's not like doing the neutral ones is a waste of time.
Neutral grip pullup
Thought that was called parallel.
Back is always straight, and wether it is soreness or pain I couldn't tell the diff. Maybe I just need to warm up more. Like I said it usually lasts for about 20-30 minutes then I feel normal. I'll look at some videos and double check my form.
http://stronglifts.com/how-to-deadlift-with-proper-technique/
TheDarkStark
Member
You could try using a hernia belt and see if that helps. As the name implies it's main purpose is to help prevent hernias, but they do offer a bit of back support as well. I always use one on very heavy lifts.
It could just be regular lifting soreness, but the way you described didn't sound good.
Same thing I believe.
Thanks, I went ahead and did the workout. Cut down on the weights, though, and stayed shorter than usual. Every squat was a struggle to contain the wind, so I didn't dare do deadlifts. It's so embarrassing to train with a bad stomach, especially when the place is packed with people. Don't want to be that smelly guy. Definitely has a negative effect on my effort.
Ravensmash
Member
So, watching the Olympics has made me feel really lazy so I'm determined to get off my arse and get fit.
I've got a very skinny build (I'm short too), so have been trying to bulk up a bit by eating more often - and been thinking of a few workouts to do to gain muscle....
I don't have any equipment other than a few fairly light vinyl dumbells, but I came across this link earlier:
http://www.menshealth.com/fitness/weight-free-upper-body-workout
Any thoughts on something like this to start out on?
I plan to get into a sport, but wanted to improve my general fitness overall first - starting with bulking up a bit obviously.
I've got a very skinny build (I'm short too), so have been trying to bulk up a bit by eating more often - and been thinking of a few workouts to do to gain muscle....
I don't have any equipment other than a few fairly light vinyl dumbells, but I came across this link earlier:
http://www.menshealth.com/fitness/weight-free-upper-body-workout
Any thoughts on something like this to start out on?
I plan to get into a sport, but wanted to improve my general fitness overall first - starting with bulking up a bit obviously.
Join a gym. Or buy a proper set of used weights off Craigslist.
Women's weightlifting is on MSNBC right now for those who care. Gets me so hyped to go lift heavy.
I went through P90X a month ago and got great results without really focusing on my diet (besides cutting obvious crap like soda, going out for lunch at work, sugary cereal, etc.)
I'm starting a second run through and I don't think I eat enough food during the day. Here's what I eat, what can I add?
I don't think this is a great diet but it is really easy. Besides dinner, nothing takes any prep time at all. The problem is that I am so hungry in the afternoon and I'll occasionally eat something in the office, all of which is terrible (muffins, bagels, candy). Is this the right thread to ask for advice?
I'm starting a second run through and I don't think I eat enough food during the day. Here's what I eat, what can I add?
7AM: Bowl of Kashi Go Lean Cereal with Skim Milk
11AM: Clif Builder Bar
12PM: Fage 2% Greek Yogurt
3PM: Cheese stick
6PM: Raw Almonds or TJ's Turkey Jerky
7PM: (workout)
8:30PM: Dinner, varies but lean protein and veggies.
11AM: Clif Builder Bar
12PM: Fage 2% Greek Yogurt
3PM: Cheese stick
6PM: Raw Almonds or TJ's Turkey Jerky
7PM: (workout)
8:30PM: Dinner, varies but lean protein and veggies.
I don't think this is a great diet but it is really easy. Besides dinner, nothing takes any prep time at all. The problem is that I am so hungry in the afternoon and I'll occasionally eat something in the office, all of which is terrible (muffins, bagels, candy). Is this the right thread to ask for advice?
You need more real food early on. Shitty clif bars and kashi cereal aren't going to be enough, and that's why you're hungry.
Syphon Filter
Member
Is it true that if you use supplements such as protein shakes that in the future your muscles won't "last" as long? I guess they mean in comparison to regular foods.
FallingEdge
Member
eggs, chicken, cottage cheese, meats, fish, oatmeal, noodles, salad, tortillas
150ish at 5'6"
Lifts are
155 Bench
245 Deadlift
95 OHP
225 Squats
105 Rows
What do you think my BF% is and should I continue to cut or just eat clean and more. I want to see my numbers go up again.
Also other than shrugs what can I do for traps and how heavy should I do them because I never know what the full ROM should be.
CLIF bar and post workout protein (2x serving) gets me thru to noon every day no problem on lifts in the morning. That's 44g carbs and 74g protein.
Guys when I do deadlifts, when I bring the bar back down to the ground, I find it hard to keep my back straight. As in its straight while bringing the bar down but once it hits the ground I have to readjust my form to the starting position, by pulling my chest and hips up (how Rippetoe says your form should be). I've only just started deadlifts, so maybe it'll come with practice.
Two eggs, two scoops whey, two ice cubes and a splash of water. It's not as filling as a whole foods meal, but it's way better than cereal for the purposes of feeling full after eating; conversely, half a box and 16oz of milk is the minimum requirement to tame my satiety. I'm referring to the Kashi variety, too, so that's 1,200 calories of cereal with milk or 500 calories of eggs with whey protein to feel just as full.
If you can eat regular food it's normally "better," as in you know what ingredients are in the meal versus the shake. However, calories are calories and volume is volume. So long as the muscle is there and you're working it, then it won't go away.
Nothing about a Clif bar is quality nutrition though. It's a glorified candy bar.
the_log_ride
Member
Fitness GAF. I'm here requesting some advice. Per the OP, I submit the following:
Age: 31
Height: 6'1
Weight: 217 lbs
Goal: ?
Current Training Schedule: daily regiment of stretches, soft tissue work, progressive calisthenics
Current Training Equipment Available: gym membership
Comments: screw being out of shape
Long story short, I'm sick of wasting away. My main question for you all regards getting into a full squat position. I'm trying to address my lack of flexibility. What is the best way to get used to sitting in a full squat position? Do you guys have any good resources? I feel like my ankles aren't flexible enough, and I fall backwards, unless I'm holding onto something. Is that okay to do until I get used to it? ie holding onto something to keep me from falling backwards when I'm in a full squat?
I'm trying to bounce back from a back injury, and I'm addressing all the problems that come from working at a desk for the past 7 years. Lots of work with my hips, glutes, and hamstrings. Anyone else come back from something like this? 'Could sure use some motivation from someone who has dealt with this.
Age: 31
Height: 6'1
Weight: 217 lbs
Goal: ?
Current Training Schedule: daily regiment of stretches, soft tissue work, progressive calisthenics
Current Training Equipment Available: gym membership
Comments: screw being out of shape
Long story short, I'm sick of wasting away. My main question for you all regards getting into a full squat position. I'm trying to address my lack of flexibility. What is the best way to get used to sitting in a full squat position? Do you guys have any good resources? I feel like my ankles aren't flexible enough, and I fall backwards, unless I'm holding onto something. Is that okay to do until I get used to it? ie holding onto something to keep me from falling backwards when I'm in a full squat?
I'm trying to bounce back from a back injury, and I'm addressing all the problems that come from working at a desk for the past 7 years. Lots of work with my hips, glutes, and hamstrings. Anyone else come back from something like this? 'Could sure use some motivation from someone who has dealt with this.
Yup. The only bars I'll eat (on occasion) are quest bars.
Put your butt against a wall, slide down into squat position. That will help you from falling back and working on flexibility.
When you squat with weight, that bar will be going up and down, and it should prevent you from falling backwards because there is a lot of weight coming down on you.
I'm guilty of grabbing a shitty protein bar on occasion when I'm hungry and not much else is available to meet my macros, but I treat them like the "cheat" item they are.
Have you tried making your own? Lots of decent recipes floating around out there.
Ravensmash
Member
Yeah I plan to once the new uni term rolls round, but this is more a summer thing due to lack of funds.
Obviously I know that without weights I'm limiting myself, but would a routine like that (combined with improved eating) see any results?
Oh yeah. I've made the ones with oats, whey, peanut butter, powdered milk, etc. Delicious and far more nutritionally sound, but I'm talking about those times I'm with my girl's family and they order pizza for the 2nd time that day, or I end up hungry on a long drive and have to make due at the gas station.
It happens.
It's protein and carbs pre-workout for me. Nothing more nothing less. I don't have time to prepare egg whites and oatmeal every morning and then clean up the pots pans and dishes.
What is quality nutrition? Am I building less quality muscle and losing less quality fat because of this?
the_log_ride
Member
Good idea. Thanks, SeanR. My alternative was to slide some books under my heals, but this works out.
Damn, it's gonna be while until I work up the courage to do weight ones.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
I think they meant in regards to the poster who posted his diet, which I'm assuming is for cutting/fat loss/getting healthy in general. I don't really see how a protein bar is a good meal replacement (or even snack)for that kind of diet. I'd rather recommend a myoplex for that. For a mass diet though I'd say protein bars are very helpful, and personally I love them.
You can lose weight on Twinkies as long as they fit into your macros. I'm eating 1900 calories at a 50p/30c/20f macro split. Am I to believe I'm burning less fat because I'm not eating egg whites and oatmeal as opposed to this? Does it matter so much anyway since I only eat these things before heavy lifting?
Personally I don't think having quick-digesting sugars and protein preworkout is a huge deal, but never forget that there are good and bad calories. 2000 calories of good, nutritious food vs 2000 calories of twinkies and poptarts will leave one person feeling+looking great and the other feeling+looking like shit.
No it won't effect your muscle gains or fat loss in any measurable way.
But since this is a Fitness thread, you should know there's more to fitness than muscle gains or fat loss.
I think you make time to take care of your body.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Course you can, you could eat a Snicker's for breakfast/lunch/dinner and lose weight, but that's obviously not the kind of diet most people here do. Honestly, I'm always surprised by how much people eat here even though they're cutting or trying to lose weight. I don't really subscribe to all that macro/micro/low carb/leangaines/atkins/whatever stuff. When I cut I usually do my own variation of a J-banana diet comboed with a master cleanse. Less calories in, more calories out is the only rule my body follows.
I think part of the reason people focus so much on the macros though, is to ensure they still eat enough food to remain satiated while on a cut.
The Mana Legend
Banned
You need to up the calories a lot, especially if you're doing P90x. I am doing regular P90 and I get about 1600 calories in a day, and that is just barely enough to keep myself from being hungry. And I'm only 5'9" and have a tiny stomach for holding food.
I'm not eating these for every meal. The rest of my days consist of berries, plenty of green veggies, lean meats, yogurt, nuts, and other healthy fats with zero refined sugar or carbs (besides that bar). It just sounds a bit snobby to suggest I'm not doing all I can because I'm replacing a pretty insignificant portion of my protein and carbs. Oh well.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
According to my volume of broscience, those who DON'T smash a protein bar daily are totally sabotaging their workouts and gains. They might as well just order a pizza and sit on gaf all day.
(Also my protein bars are 20g, not insignificant at all.)
I'm down 23 pounds on this cut with maybe another 10 to go. This is the farthest I've gotten in a long time. I acknowledge different things work for different folks. I follow the macros because it's an easy way for me to count and portion things out. I'm probably running at about a 1000 calorie defecit a day with caloric defecit and calories burnt from working out. It's working well.
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