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Official Fitness Thread of Triceps Kickbacks, Swiss Ball Squats, and Testosterdrama
- Thread starter Anton Sugar
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When I used to live near Houston (College Station) I went to a gym called Freedom Fitness. The idea was the same, open 24 hrs all you needed was a scan card and you were in. It had everything you would ever need, the only down side was the amount of weight in plates they could have was limited for safety reasons. (not staffed during midnight hrs)
But other than that it was great, the only thing I sometimes couldn't do was legs due to not enough plates.
But other than that it was great, the only thing I sometimes couldn't do was legs due to not enough plates.
BoboBrazil
Member
Ace 8095 said:
Okay thanks, I am trying to put on more muscle. It is hard for me I think. I feel like if I eat alot more to get more protein, then I'll end up just looking fatter.
Naked Snake
Member
Cheeto said:
I don't think that's true.
Protein = calories | Excess calories = stored fat
Naked Snake said:
Correct. Even extra protein can be stored as fat if not burned or used to rebuild muscle. Too many amino acids can result in stored calories.
"What happens to the protein:
It is broken down into building blocks known as peptides.
Then, it is further broken down and it becomes amino acids.
The amino acids are absorbed through the small intestine's lining and enter the blood stream.
From here, some of the amino acids build the body's protein stores.
Excess amino acids are converted to fats and sugars and follow the paths described above.
This is such a simple concept, but many people still believe that consuming lots and lots of protein will put muscle on their bones. Don't be fooled by this notion! Even excess protein turns to fat."
http://1stholistic.com/Nutrition/hol_nutr_does-excess-protein-turn-to-fat.htm
Jason's Ultimatum
Member
Can working out 5 days a week increase your metabolism more compared to say working out 3 days a week? Reason why I ask is I see no weight gain from eating more over the past month.
I wonder if it's the salmon I eat almost everyday? It has 200 calories, but I could've sworn it helps you lose weight.
I wonder if it's the salmon I eat almost everyday? It has 200 calories, but I could've sworn it helps you lose weight.
BronzeWolf
Banned
Jason's Ultimatum said:
You should eat more in that case, not train more.
But you seem to have problems with food right now
I was doing some light squats (140lbs) with perfect form and I felt a slight tweak in my upper back. I didn't think much of it, but decided to go to the chiropractor today when I woke up pretty sore in that area. He asked me about my training style, and I went into how I squat more than two times my bodyweight, deadlift, shoulder press, etc. He goes into the anatomy of the knee joint and how the knee cap is barely holding on when the bottom (not the top, bottom) of the thigh is a ninety degree angle or less with the calve. He goes on to reference how many athletes he has seen due to them doing these types of exercises. I know what squats, deads, and shoulder presses have done for me personally, but I can't help but wonder. I mean those three excises took me from a 165lbs guy to a 200lbs guy before I cut down to a solid 190lbs. I feel great when it is just me, the iron, and my will, but I can't help but think I am doing things to my body that I shouldn't be doing.
Logically, I think this is the first time I have seriously tweaked my back and should just carry on as normal. So for the first time I am having doubt creep into my physical development side of life. I know it should be as simple as drop the weight down, recheck form, and gradually build back up. That is what I plan on doing, but I still wonder if this is the right path for strength, longevity, and the over all well being of my body. Any suggestions or thoughts?
Logically, I think this is the first time I have seriously tweaked my back and should just carry on as normal. So for the first time I am having doubt creep into my physical development side of life. I know it should be as simple as drop the weight down, recheck form, and gradually build back up. That is what I plan on doing, but I still wonder if this is the right path for strength, longevity, and the over all well being of my body. Any suggestions or thoughts?
Dunno Solaros. I recently went to an orthopedic surgeon to allay some worries about my upper back and he said I was in great health, though he didn't check my knees; had xrays done though.
I would say continue training; maybe add knee wraps? How old are you? Brooks Kubik just released that book for older lifters, maybe worth a read.
I would say continue training; maybe add knee wraps? How old are you? Brooks Kubik just released that book for older lifters, maybe worth a read.
Finally got to the gym today. I missed Monday for some stupid reason. And I'll miss Friday because the gym is closed. What a week.
Squats are at 95, though I was straining badly. These are still incredibly difficult, and it's a very sad thought to know that this like "featherweight" compared to normal lifting (especially since Solaros called 140lbs "light"), and it's giving me so much trouble. I keep thinking somethings gonna tear in my thigh. The pain is quite annoying.
Bench is back up to 115. Although I failed my final set at only 4 reps. I think I spent too much time doing warm-ups at 95
Deadlift is up to 135. I feel like I'm doing it wrong though. I dunno, it just seems too easy.
Oh well, maybe I'll be able to get back to the gym on Saturday, would hate to have to wait all the way until Monday. I'll be lucky to retain my numbers by then.
Squats are at 95, though I was straining badly. These are still incredibly difficult, and it's a very sad thought to know that this like "featherweight" compared to normal lifting (especially since Solaros called 140lbs "light"), and it's giving me so much trouble. I keep thinking somethings gonna tear in my thigh. The pain is quite annoying.
Bench is back up to 115. Although I failed my final set at only 4 reps. I think I spent too much time doing warm-ups at 95
Deadlift is up to 135. I feel like I'm doing it wrong though. I dunno, it just seems too easy.
Oh well, maybe I'll be able to get back to the gym on Saturday, would hate to have to wait all the way until Monday. I'll be lucky to retain my numbers by then.
Heh, I'm only 22 years old.deadbeef said:
I just went in for an adjustment and he did some muscle massage work on my upper back, which is where the tweak was. I'm not concerned about my knees, as they give me no troubles at all, but he went into having bad knees when I told him I squat by going hamstring to calve (ass to grass). The slight discomfort could be any number of things unrelated to exercising--my posture at work in the chair I sit in for 8 hours a day, etc. I guess I'll just have a better awareness about my posture from now on and see if this happens again. I'll check out getting some back x-rays done if this continues on much longer. I hadn't thought of that.
Solaros, this is a complicated question.
To be physically normal (ie working as intended), you need a basic level of cardio and muscular fitness. We evolved in an environment that was much more physically demanding than the one we are in today, so our body is designed to have muscles and its overall system at a certain level or else issues arise, not to mention the lack of physical (and mental) ability. It's obvious that we need to exercise to get up to this point. We need to be strong, have good cardio, no muscle imbalances, good posture, have strong joints, etc.
Going beyond this point is a little less clear to me. It's unlikely that we evolved to be squatting twice our bodyweight, for example, which places a lot of stress on our body. It's got a fair bit of safety margin, and can handle stresses pretty easily; it adapts, and hence larger muscles, stronger tendons, bigger heart, etc. The fact remains that we weren't made to do these things to ourselves, and with some people it gives if you go way too far. Read the list of injuries for any serious powerlifter to understand what I mean. Their body is trashed. Look at football players, trashed in their fifties.
I guess that you can just stay in your comfort zone. If you're happy with your physical performance now, then work on areas that you are not happy in and maintain those you are. If you're strong now, then work on your cardio. If you've got good cardio too, then get flexible where you are stiff. Agility drills, vertical jump stuff, more technical exercises like the Olympic lifts are all options I can imagine.
I'm not as strong as you, and won't be for a while. I'm not happy with my strength, and have a while to go before I can say 'that's good' and work on other things. If you want to DL 800, then you can, and maybe you'll escape unharmed. Andy Bolton, the world deadlift record holder at 1008 pounds has never had a back injury. Good luck either way.
To be physically normal (ie working as intended), you need a basic level of cardio and muscular fitness. We evolved in an environment that was much more physically demanding than the one we are in today, so our body is designed to have muscles and its overall system at a certain level or else issues arise, not to mention the lack of physical (and mental) ability. It's obvious that we need to exercise to get up to this point. We need to be strong, have good cardio, no muscle imbalances, good posture, have strong joints, etc.
Going beyond this point is a little less clear to me. It's unlikely that we evolved to be squatting twice our bodyweight, for example, which places a lot of stress on our body. It's got a fair bit of safety margin, and can handle stresses pretty easily; it adapts, and hence larger muscles, stronger tendons, bigger heart, etc. The fact remains that we weren't made to do these things to ourselves, and with some people it gives if you go way too far. Read the list of injuries for any serious powerlifter to understand what I mean. Their body is trashed. Look at football players, trashed in their fifties.
I guess that you can just stay in your comfort zone. If you're happy with your physical performance now, then work on areas that you are not happy in and maintain those you are. If you're strong now, then work on your cardio. If you've got good cardio too, then get flexible where you are stiff. Agility drills, vertical jump stuff, more technical exercises like the Olympic lifts are all options I can imagine.
I'm not as strong as you, and won't be for a while. I'm not happy with my strength, and have a while to go before I can say 'that's good' and work on other things. If you want to DL 800, then you can, and maybe you'll escape unharmed. Andy Bolton, the world deadlift record holder at 1008 pounds has never had a back injury. Good luck either way.
Been working on getting leaner for awhile (ultimate goal is a six-pack, so around 10% or less body fat). I'm 5'8" and over the past three months I went from 185 to 152 pounds so I'm pretty happy with my progress so far. Been going to the gym 5-6 times a week and eating almost precisely 1500 calories a day on weekdays and keeping it close to 2500 on weekends. My rate of weight loss is going a little slower as time goes on, but I still haven't reached the dreaded plateau everyone talks about, so that's good. Anyway, just stopping in on this thread since I just noticed it.
Grumble, I agree with everything you said and had already started to take that route.
I got my squat up to around 425 and started to take Muay Thai more seriously. So I got into more cardio and flexibility routines. I digressed to a maintenance routine with squats, deads, and shoulder presses throughout the week. I didn't try to push past any plateaus though, just maintain my current level of strength. I have felt better since I started focusing more on cardio and flexibility while having a reduced emphasis on strength. I'll just rehab and continue on with a greater awareness for posture, as the chriopractor mentioned it was most likely a compounded problem that was exacerbated over time.
Your post grounded me though, thanks.
I got my squat up to around 425 and started to take Muay Thai more seriously. So I got into more cardio and flexibility routines. I digressed to a maintenance routine with squats, deads, and shoulder presses throughout the week. I didn't try to push past any plateaus though, just maintain my current level of strength. I have felt better since I started focusing more on cardio and flexibility while having a reduced emphasis on strength. I'll just rehab and continue on with a greater awareness for posture, as the chriopractor mentioned it was most likely a compounded problem that was exacerbated over time.
Your post grounded me though, thanks.
Solaros said:
The orthopedic surgeon that I talked to said that as younger guys (and you're much younger than even me) we have less tolerance for aches and pains because everything works - and so when we experience strains and aches and pains we tend to think something is wrong. He said most of his business is related to giving people peace of mind because people tend to freak out over things that are just normal.
I also tweaked something in my upper back and it's more or less a recurring thing now, if I'm not spot on with my form on certain exercises. The doctor told me to do what I was doing, which is to back off the exercises a little bit when I hurt it, and treat it with ice and/or heat, along with ibuprofen as needed, and to call him if it gets much worse.
Where is it exactly on your upper back? Can you point it out? I am of course assuming this is a muscular problem and not a spinal problem.
Price Dalton
Member
Sharp said:
If you're plateauing, think about working out fewer times per week. Overtraining (not saying you're definitely doing this, just that it's a possibility) can actually slow fat loss by increasing the secretion of cortisol, which lowers insulin sensitivity.
Try going three times per week and making those three workouts that much more intense.
Price Dalton
Member
deadbeef said:
Plenty of post workout rest, good nightly sleep, and lowered caffeine intake are a few of the big ones. Cortisol is a stress hormone, so cutting down on stress (whether physical, mental, or emotional) is also important.
I've heard that Vitamin C can reduce cortisol.
Maybe the vertebrae that is one notch lower, but that is the general area.
I have had this problem before, and I go to the chiropractor. This is the third time it has happened and there is at least 6 months in between each tweak. This makes me think it is something I am continuously doing wrong for this occur.
That's exactly where my problems are.Solaros said:
Maybe the vertebrae that is one notch lower, but that is the general area.
I have had this problem before, and I go to the chiropractor. This is the third time it has happened and there is at least 6 months in between each tweak. This makes me think it is something I am continuously doing wrong for this occur.
ThePeacemaker02 said:
There's lots of debate there in scientific circles. A recent study showed that the body could not absorb more than 20g of egg protein at once for purposes of building muscle (in a shake), as protein synthesis went asymptotic. In situations where you eat protein that digests more slowly, I don't see how this would be an issue as more protein would enter your bloodstream as it is being used and you won't get a massive 'hit' that isn't all used. I assume whey would be similar, since it digests quickly, but casein with a slower digestion rate could be eaten in larger doses and still be maximally useful. Meats naturally digest more slowly, so there's no issue there.
As far as I can tell, the situation is generally 'more is better', though. The standard thrown around for people looking to increase the size of their muscles is 1g/lb protein/day. I guess ideally you'd spread it around the whole day, but people have grown without spending a lot of effort on timing.
Bowser said:
Well the number one answer is going to be 'eat more', as 1800 calories is inadequate for progression. Normally I'd start by doubling that number, but if you need to lose weight maybe just upping it to 2500 to start might help. Get that protein in!
Second, you might want to try switching up your program, as your weights are all fairly light. This definitely makes you a novice (good thing!), so a program like Starting Strength might suit your goals. It'll get your strong faster than most anything else will.
Well, the warm up was pretty much just trying to do a set of as many reps as I could of 95 a few times. As for the thigh thing, I've tried to stretch. I dunno if it's helping or not. But it always feels like somethings hurting when I get too low and then try and go back up. Oh boy, I'm probably going to be in a world of pain tomorrow.Mr.City said:
That's exactly it. I lose my rotational range of motion, and if I breathe deeply while my spine is oriented in a certain manner it flares up. Those are the muscles that my chiropractor was doing some massage on. It is also in an area of my back that I can't really adjust on my own. Since it happens once or twice a year it is probably something like posture, or sitting in my work chair incorrectly. I have sure as hell been standing and sitting while being more aware of my posture now. We must both be doing something similar to generate that same pain in the same area though. I wonder what it is.deadbeef said:
Combine said:
Damnit, you know that's not how you warm up for a bench. Reread the back of SS about warm-up protocol. Your warm session for the bench should look like this
45 5x2
60 4x1
75 3x1
90 2x1
115 5x3
Warm ups serve as a good way of practicing the movement pattern before actually going heavy, and the gradually increases in weight allow you to ease into your work set.
BronzeWolf
Banned
Worked out today!
Zero people at the gym. Dropped the bar all day long lol
Zero people at the gym. Dropped the bar all day long lol
BronzeWolf
Banned
yacobod said:
Solaros said:
I'm wondering if it doesn't have something to do with sitting for such a long period of time and then applying extreme pressure and strain on your entire body. I think there is something to be said about being sedentary for such long periods of time, whether one works out or not.
Obviously sitting for long periods of time is never good for anybody, from back problems, to spine misalignment, to muscle weakness and many other things. I am wondering if you had a job that required you to move around more and do more walking, that maybe your leg muscles would be better prepared to squat and contract better under the iron. Since having been used more regularly during the day.
Thoughts? Am I chasing a rabbit here?
BronzeWolf
Banned
Santa Claus is stronger than all of you, puny bitches
spetz said:
I know the precise moment I started having my problems, and it was several years ago while I was doing upright rows. I screwed up my form somewhere at the top of the lift and it was like an instant burning sensation like someone had stabbed me with a knife. I wasn't squatting heavy at the time, so I don't think mine had anything to do with compressing the spine or anything. Over the next few days it traveled up/down my spine, I think due to me changing posture all the time at work to compensate. I even had a few shooting pains down my arm and around my rib cage. I was pretty screwed up for a week or so.
Since that time, I've hurt it again and again doing all sorts of exercises, from dips to upright rows to bench pressing (But oddly enough, never from squatting).
My doctor said my spine looked fine, so it must be some sort of soft tissue problem.
Regardless, usually what works for me is sitting in a recliner (with good posture) on a heating pad (that gets really really hot), followed by a sleeping pill and a long nights rest. That usually cures it at least 70-80% and the rest sort of fades out over the next few days.
Only a few times has it been so bad that it traveled up/down my spine, and I only had the shooting pains just that first time.
/shrug
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