EPTTL Health and Fitness Initiative 2011 - Page 213
| Forum Index > Sports |
|
Trezeguet
United States2656 Posts
| ||
|
Slithe
United States985 Posts
On April 28 2011 09:22 Cambium wrote: ^good luck, like you said, any exercise will do wonders for you at the moment. Keep it up. Just a warning, about 10 people will tell you to get on SS  +1 for SS I'll talk about a few reasons why I think SS is the way to go. 1) You spoke about limited time and your current plan involves 7 days per week of exercise, which would be a large time sink. SS is only 3 days a week, which is very manageable. 2) SS is not really about turning everyone into beefy powerlifters. It's oriented towards untrained novices and just giving them good all-around strength. 3) You will actually also improve your endurance because your stronger muscles will be able to do things more easily. I'm not sure what kind of endurance level you're looking for though. 4) Don't bother trying to reinvent the wheel and create a new program when knowledgeable people have already done the work for you. It will be a lot harder to improve without a well structured program. SS is a proven program, but you could also consider other programs I guess >> | ||
|
eshlow
United States5210 Posts
You just shouldn't eat for massive weight gains.... rather just eat around isocaloric or slightly more than isocaloric. Training will help change the body composition, and lack of massive eating ensures that it occurs within reasonable limits. Beginner gains will stall out a bit slower but the muscle gain you want you will get. SS for someone looking ot lose weight they just eat slightly below isocaloric or a bunch less if they need to lose 100+ lbs | ||
|
MajinMojo
266 Posts
But just about every try at a power clean resulted in a different movement. Maybe I exaggerate a little bit but I can tell you that the most common mistake I made was to end with my stance waaaaay too wide. Sometimes I'd notice my left foot being slightly in front of my right foot as well. How wide should I be and how wide is too wide? I have a feeling I was still in borderline acceptable limits half the time but have no real way of confirming without a mirror/camera. The actual pulling of the bar was pretty smooth though so I am pleased about that. But how to correct wide stance? One thing I noticed was that adding weight actually started to clean my form up quite a bit. I was able to "feel" the movement if that makes sense. However I was hesitant to go over 80lbs on my first go-around especially since I knew my form was probably worse than I even thought. Another random thing I noticed was that I struggled with my press grip all workout until I performed one good power clean with a perfect rack. From the rack position I twisted my wrists, lowered my arms nearer my sides and noticed that I was in perfect press position. Win! :D On a happy note, I just ate two grilled steaks and a whole bowl full of broccoli with almonds for dinner. YUM | ||
|
Froadac
United States6733 Posts
| ||
|
FallDownMarigold
United States3710 Posts
On April 28 2011 09:58 Froadac wrote: Eating dinner, and then going to do routine. Sort of worried about how much time I have today. Need to revise and finish a 5 page literary response, finish some calculus problems, and polish off another two chapters of a book... You need to, as in that is all due tomorrow, or you WANT to? If the latter, don't break routine. Procrastinate your work til after your routine. | ||
|
WalrusEsq
United States9 Posts
I did my first workout yesterday (with just squats, deadlifts and bench presses), probably with pretty bad form, and ended up only using fairly light weights (not much more than the bar for any exercises). I feel okay today except for a pain in my upper back/shoulder area mostly just to the left of my spine. My guess is that it's from holding the bar wrong while squatting. I've read Rippetoe's points on squat form, but I'd appreciate anyone's advice on what the most important things to look out for would be, and on whether I should keep lifting or rest and try again after a few days. General tips on starting out with this type of program as someone who isn't naturally athletic would also be great from those of you who like typing stuff. Thanks~ | ||
|
Cambium
United States16368 Posts
On April 28 2011 10:16 WalrusEsq wrote: Hi. I've been lurking around in this thread for the past couple weeks, and I'd like to at least try SS for a while, to see if I can manage it. I'm a bit worried about doing barbell workouts in general, given my tendency to be prone to injury (I have problematic wrists, knees and ankles as well as a shoulder that's been dislocated several times), so I may end up doing a somewhat casual/suboptimal routine. I did my first workout yesterday (with just squats, deadlifts and bench presses), probably with pretty bad form, and ended up only using fairly light weights (not much more than the bar for any exercises). I feel okay today except for a pain in my upper back/shoulder area mostly just to the left of my spine. My guess is that it's from holding the bar wrong while squatting. I've read Rippetoe's points on squat form, but I'd appreciate anyone's advice on what the most important things to look out for would be, and whether or not I should keep lifting. General tips on starting out with this type of program as someone who isn't naturally athletic would also be great from those of you who like typing stuff. Thanks~ pain or soreness? try doing it with less weight and focus on form... I don't think I can describe it better than the book, so I'd recommend watching a few youtube videos Also, before you squat down, inhale a deep breath, hold your breath, exhale as you come up. | ||
|
WalrusEsq
United States9 Posts
pain or soreness? try doing it with less weight and focus on form... I don't think I can describe it better than the book, so I'd recommend watching a few youtube videos Also, before you squat down, inhale a deep breath, hold your breath, exhale as you come up. It feels like more than an ordinary muscle soreness type of thing, though I might be wrong since I'm not used to having much back pain at all. | ||
|
Lemonwalrus
United States5465 Posts
On April 28 2011 09:48 Slithe wrote: I'll talk about a few reasons why I think SS is the way to go. 1) You spoke about limited time and your current plan involves 7 days per week of exercise, which would be a large time sink. SS is only 3 days a week, which is very manageable. When I talked about the time I think I was more heming and hawing than anything else, I know I will be able to devote 20-30 minutes a day to this with no problem. Also, I am an unbelievable creature of habit, so setting aside the same 30 minutes 7 days a week will naturally feel better for me psychologically than doing a routine 3 days a week and nothing the other 4. 2) SS is not really about turning everyone into beefy powerlifters. It's oriented towards untrained novices and just giving them good all-around strength. I may be working on a misconceived notion of SS, and if so feel free to correct me, but my main problem with SS was the diet. I am not a big eater, and the thought of a gallon of whole milk a day or something similar makes me want to dropkick a baby. As far as the lifting portion of SS, I plan to do basically that (the novice linear increase thing) with my 3 days a week of weight training. However, since I don't intend to do anywhere near the caloric intake that seems to be called for by SS, I don't expect to see the same kind of results one would out of SS. The 20 minutes of light cardio or running 2-3 miles that I will do on the 4 off days is hardly working out imo, so basically I am doing SS but with lower caloric intake. Pussified SS I guess. (Also, a great deal of the older members of my family are overweight and suffer from diabetes/etc., so I have good reason to avoid increasing my intake to those levels.) 3) You will actually also improve your endurance because your stronger muscles will be able to do things more easily. I'm not sure what kind of endurance level you're looking for though. Not looking for any crazy endurance level, and I understand the stronger=more endurance point, just would like to do my 4 days of light cardio in addition to weight training. Idk no real disagreement on this point I guess. 4) Don't bother trying to reinvent the wheel and create a new program when knowledgeable people have already done the work for you. It will be a lot harder to improve without a well structured program. SS is a proven program, but you could also consider other programs I guess >> I don't think my goals are ambitious enough to require a program. Since I'm starting from inside the ideal weight range for my height/frame, my only real goal is to fine tune a bit. Basically my big question is will adding light cardio on off days destroy the effects of SL5x5 or SS systems? | ||
|
Lemonwalrus
United States5465 Posts
| ||
|
Cambium
United States16368 Posts
On April 28 2011 10:25 WalrusEsq wrote: It feels like more than an ordinary muscle soreness type of thing, though I might be wrong since I'm not used to having much back pain at all. soreness is okay; you work your back muscles during squats for stability | ||
|
Slithe
United States985 Posts
On April 28 2011 10:28 Lemonwalrus wrote: I think I attributed too much of the rest of you guys' diet talk to being an actual part of the SS system. Yea you can tailor your diet however you like, and it's not at all a requirement to eat massive to do SS. The real core of SS is just the compound barbell exercises. Most of the diet talk here is more specific to the goals that each individual wants to achieve. For people who want to get strong quickly, especially if they generally have a thin body type, then eating a lot is key. | ||
|
Cambium
United States16368 Posts
On April 28 2011 10:28 Lemonwalrus wrote: I think I attributed too much of the rest of you guys' diet talk to being an actual part of the SS system. Yea, gomad isn't part of ss, neither is paleo. I did 1/2 gomad for a while, but i'm off of it now; i still like the paleo diet though. As for cardio in between SS, it's not recommended because you should be exhausted after your workout, especially in the early stages. I suppose you can go with lower weights with cardio mixed in, but the consensus is that the extra cardio is not worth it unless you have very good reasons. | ||
|
WalrusEsq
United States9 Posts
On April 28 2011 10:28 Cambium wrote: soreness is okay; you work your back muscles during squats for stability Yeah, I guess I'm mostly worried since it doesn't seem like the muscles right along the spine should really be too sore, and other explanations for the pain are probably less than good. | ||
|
Froadac
United States6733 Posts
http://en.wikipedia.org/wiki/Growing_pains Goddarnit  Will work first, then do the routine. Although today I don't have access to a squat rack. Neighbor is gone... What should i do? Steinborn? (that's what you call it, right?) I haven't been exhausted with early SS workouts. Proabably because I'm not lifting enough atm, but I'll be in that zone soon I hope. (right?) | ||
|
nataziel
Australia1455 Posts
Name/nick: nataziel Age: 19 || Height: 181.5cm (6') || Weight: 61.5kg Starting Date: 28/04/11 || Goal Date: 01/11/11 Weight goals -- I want to make it up to 75kg, this is a pretty ambitious goal I think and I dunno if I'll be able to make it, but if I set a loft goal it'll motivate me to strive for it. 15kg of lean body mass in 6 months? GOGOGO Training goals -- Lift every session. No excuses. Just get in the gym and fucking do it. Press to 50kg Bench press to body weight Squat to 100kg (currently at like 90x1rm so this shouldn't be too hard) Deadlift to 120kg (can currently pull 100kgx5 easily so probably got this EZ) Power Clean to bodyweight Nutrition goals -- Eat lots! I've been procrastinating getting a good amount of food in because of monetary reasons, but I've come into some cash recently so I'll put it towards getting a good amount of milk. Unfortunately milk doesn't come in gallon jugs in Australia so I'll probably just be doing 3L/Day Misc goals -- Play a fuck load of ultimate frisbee, finally learn how to huck properly and make my uni's ultimate frisbee team and go to Australian Uni Games and possibly Australian Mixed nationals. | ||
|
Froadac
United States6733 Posts
 | ||
|
AoN.DimSum
United States2983 Posts
| ||
|
eshlow
United States5210 Posts
| ||
| ||
