EPTGo to the general training thread and read that
Fitness Questions & Answers - Page 122
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decafchicken
United States20022 Posts
Go to the general training thread and read that | ||
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Levythenobz
Canada42 Posts
Been getting back at training and doing Strarting strenght and was having bad shoulder pain doing powercleans (a bit with benchpress aswell) and was wondering what would be a good exercise to replace the powerclean. For references, the pain in my shoulder is in the front on the ligament that goes to the bicep muscle, I'm in the process of reinforcing this area with other exercises (my ligament is hurting because some of my back shoulder muscle and back muscle are still weak) I'm also having a lot of trouble flexibility wise to do the powerclean well at the ending position where your elbows should be fowards so your upper arm is parallel to the floor So yeah, something to substitute it or tips to help me do it without the pain would be great. I have access to a barbell, squat rack,bench and pull/chin-up bar. Thanks ps: It's good to start again, shouldn't have stopped even if I was doing sports almost every day of the week! | ||
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decafchicken
United States20022 Posts
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ultrakiss
97 Posts
I've always wanted to try olympic style lifting because I think they have the best bodies, plus I heard it increases your vertical which is awesome. My issue is, where do I start? If anyone has any ideas that would be really cool (Im talking routines, nutrition, frequency, gyms, anything). Edit: im gonna repost this in the olympic weight lifting thread  sorry! | ||
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phyre112
United States3090 Posts
On February 19 2013 11:06 ultrakiss wrote: Hi. Ive been lifting on and off for the last 4 years. Ive made some gains, but I havent ever been really satisfied with my last several routines. I've tried starting strength, but I dont like only going to the gym 3 days a week. I probably made the most progress doing a 5 day split routine with supersets, but that was when I first started so I'm not sure whether to chalk it up to newbie gains. Im doing a 5 day split now but I hit plateus in alot of my lifts that I have not been able to really push past. I've always wanted to try olympic style lifting because I think they have the best bodies, plus I heard it increases your vertical which is awesome. My issue is, where do I start? If anyone has any ideas that would be really cool (Im talking routines, nutrition, frequency, gyms, anything). Edit: im gonna repost this in the olympic weight lifting thread sorry!There's a couple places you can start. The recommendation for someone who's never really lifted before, is to go with a program like the one outlined at http://www.pendlay.com/A-Training-System-for-Beginning-Olympic-Weightlifters_df_90.html - I think you, with your background might find this to be not enough, as there's very little strength work, and a lot of technique, so you're wasting the history you have. There's another starter program (which I haven't really looked at) on http://www.catalystathletics.com/articles/article.php?articleID=131 but greg everett, the guy who wrote it knows his stuff. One of the alternatives is a "Transition program" or "hybrid program" that allows you to do serious technique work (2 days/week) Strength work 2 days/week, and then a variation of squat 3-4 days/week. Programs like this are outlined in the following blogs: http://glennpendlay.wordpress.com/2012/11/16/transitioning-to-olympic-weightlifting-from-a-general-strength-background/ http://70sbig.com/blog/2012/07/transitioning-to-olympic-weightlifting/ Finally there are more advanced programs; ideally, you would get a coach for this... but if you can't there is a list of programs you can look through at http://www.catalystathletics.com/workouts/cycles.php A friend of mine is currently using the 12 week program from http://www.liftbigeatbig.com/p/programming.html - I don't know how good it is, the coach who designed it is far less recognized than greg everett or glenn pendlay, but it's something to consider. There's a great blog post about why pendlay writes programs the way he does at http://glennpendlay.wordpress.com/2012/11/11/how-to-write-an-olympic-weightlifting-program/ and http://glennpendlay.wordpress.com/2012/11/13/how-to-write-an-olympic-weightlifting-program-part-ii/ Finally there's a hundred different books you could buy on the subject - most of which can be found on the catalyst athletics site. Programming in the end will depend on where your strengths and weaknesses are, and where you want them to be, so while it's possible, it's really recommended that you don't try to go at it alone. | ||
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ultrakiss
97 Posts
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Trainninja
Australia105 Posts
Been trying to eat better and log my calorie / nutrition intake. I've been using fitday.com but the site is really slow and it pisses me off when I try to update it. Can anyone suggest a program which I can use? I did a google search but most of the calculators that come up are either online (and are laggy) or isn't what i'm looking for. | ||
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Ahzz
Finland780 Posts
I got bored of counting my calories and decided to do it only if I have trouble gaining weight properly. It's probably much more useful when losing weight, but regardless, try it out | ||
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Mortal
2943 Posts
What do you think the best way to fix muscular imbalance is? I'm not talking about one muscle group being stronger than another, I'm talking about one SIDE of the body being bigger/stronger than another. I've been noticing my left side is fairly significantly bigger than my right. I'd say the distribution is roughly 55-45 (I think anything more severe than that and I'd be overembellishing). I am left handed just for the record. | ||
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ieatkids5
United States4628 Posts
im not sure if there's any good way to rectify this other than concentrating more on working the weaker side, and letting the stronger side rest for a few weeks. it'll mean no gains for the strong side, but it may help you become more even. the problem is if you go back to working both sides normally, your previously stronger side may begin to overtake your weaker side again. one thing you might want to try is this - do things with your weak arm instead of your strong arm. like using a computer (mouse), eating, bruhsing your teeth, carrying your bags, whatever. i have no scientific studies to back this up, but it seems intuitive that if youre stimulating particular areas of the nervous system and muscles more in everyday life, when you go work out, your body may be more prone to stimulating those parts as well. and if that fails, then at least youll be ambidextrous  | ||
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Mortal
2943 Posts
i've had 2 powerlifting coaches tell me to get my atlas looked at and make sure there's no discrepancies that could be causing X percent of nerves to not fire on my right side. ordinarily i wouldn't even consider some crap like that, but two dudes that are way bigger and more experienced than I am just have at least some idea of what they're doing. | ||
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bardtown
England2313 Posts
And as a general question, seeing as I can't increase the mass, is increasing the reps actually going to result in growth still? I'm mostly satisfied with using dumbells, bodyweight and pullup routines for pretty much everything except chest where I feel the weight might just be too small Also if anybody could recommend a lower back exercise that can be done to a decent degree with 15kg dumbells, that would be good. | ||
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Arcanefrost
Belgium1257 Posts
Try back extensions for lower back. | ||
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ieatkids5
United States4628 Posts
if you have a sturdy chair with armrests, you can do dips to work your chest if your dumbbells are getting too light. and after that you can hold the dumbbells with your legs while doing dips to add on more weight (or put them in a bookbag). you can also do weighted pushups, again put the dumbbells in your bookbag. you can even do this for your lower back exercise. youre gonna need to put more weight into your bookbag, so just find other heavy stuff, like stones, sandbags, books, and do a deadlift. all of this is pretty ghetto, but i was doing stuff like this back when i didnt have a gym to go to. | ||
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yourepicend
United States36 Posts
In general my left shoulder is pretty bad my head and my leg muscles and butt. I cant seem to relax them really for a period of time. Also i try to stretch my left arm/shoulder/neck as it hurts often or feels tight and no matter how much stretching I seem to do on it it doesnt seem to be enough. How long should i hold the stretches for, is it normal for fingers to start feeling tingly like falling asleep when stretching and how often. I try to remember while playing games to extend my arm to the side and backwards to stretch it some. Sometimes I get very bad headaches and if i keep stretching my left shoulder/neck area the headache alleviates. | ||
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Zenbrez
Canada5973 Posts
I'm wearing black, and I'm not sure how much info you can gather from this angle. Obviously this is my first time doing squats, so I'm no expert on what to look for. Is there a downside to using the equipment I use here? I like it because it keeps the bar alligned, but I don't know if there's enough of a benefit using a free barbell, forcing me to worry about balancing it correctly. Also, I'm not confident I'm getting my stance accurate. Beyond what's in the book, has anybody here came up with their tips/checks? Thanks! | ||
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mordek
United States12704 Posts
The equipment is interesting. It makes it very easy to see if the bar path is straight up and down which is nice for people looking at your form Also, stick with it. Getting into the SS program is very rewarding ^^ | ||
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Ender985
Spain910 Posts
I'm far from being an expert on squatting, so take my comments with a grain of salt First I think for a begginer you are doing ok, keep at it and you will only see improvement. Regarding your form, I think you bend your upperbody too far forward both in the downward and in the upward motions (upward being specially apparent in your second video). You are turning the squat into a half good-morning, which is an alltogether different exercise. You want to try and keep your chest high and your back in a more straight up position. Other than that, I also noticed you seem to have balance problems when going up in the first video; remember that all the weight has to be centered on your heels and not your toes. It helped me a lot to try and contract my toes when going up, this way if you are leaning too far forward you will immediately see it so that you can correct it. Regarding the machine you are using, it is generally advised to squat with a free barbell in a squat rack, if you can access one. Basically because all those muscles you use when "worrying about balancing it correctly" also gain strenght, so that you make the most out of the workout. Finally, you might find this video to be helpful with your form, I know I did: There are plenty of other youtube videos out there that can help you out as well. | ||
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Zenbrez
Canada5973 Posts
Starting at 0:55, Mark basically explains what I poorly described above. The book also says to not keep a verticle body, because that's a different kind of squat, one that doesn't work all the muscles we want to work. So, having that said, I'm not here asking for help just to say you guys are wrong, I can openly everything I know it from what I've read the past 2 days. Just bringing this up to clear any confusing I may be having from my readings. Thanks for the responses so far, I appreciate it. I do have access to a free barbell - will start using it | ||
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phyre112
United States3090 Posts
On February 26 2013 08:02 Zenbrez wrote: I remember the 3rd rep in the first vid I completely botched it and almost fell back, I put all the weight on my heels. Mark Rippetoe writes (with lots of emphasis) that you're not supposed to push upwards using your chest, and pay particular attention to your butt, push up with your butt. When I was looking at videos last night, I found this http://www.youtube.com/watch?v=yha2XAc2qu8 Starting at 0:55, Mark basically explains what I poorly described above. The book also says to not keep a verticle body, because that's a different kind of squat, one that doesn't work all the muscles we want to work. So, having that said, I'm not here asking for help just to say you guys are wrong, I can openly everything I know it from what I've read the past 2 days. Just bringing this up to clear any confusing I may be having from my readings. Thanks for the responses so far, I appreciate it. I do have access to a free barbell - will start using it Yes, there are two different kinds of squat - the high bar and the low bar. The low bar is what is taught in Starting Strength, and it's what is used by powerlifters everywhere, because it typically allows you to move more weight, by engaging more musculature (greater recruitment of stretch-shortening reflex, glute and hamstring musculature, etc.) In a proper low bar squat, most of your weight SHOULD be over your heels - if you're falling over when you do that, you're doing something wrong. Yes - hip Drive is extremely important to the low bar squat, and one of the key things you should be thinking of to get yourself out of the hole is to drive with them primarily. The right way to do this is to think of the upward portion of the squat not as bringing the bar UP ("push up with the butt"), but as bringing the hips forward. Think of it as being a "sport-specific movement" for everyone's favorite activity. However, just because we're primarily worried about the hips does NOT mean we should forget about the chest (and by extension, the upper back). Letting the chest sag makes the upper back round, and makes us collapse forward. That lets the hips "escape" from their powerful position in the movement. They get out behind the body, the legs continue to straighten, and the hips rise faster than the bar, forcing you to then pull the bar up with your lower back - this is often called a "squatmorning" because it is essentially the low bar squat turning into a good morning to some degree. We don't want this. It puts undue strain on the lower back, and doesn't train the rest of the posterior chain or the quads to any appreciable degree. The cues that solve this are "hips forward" and "chest up". "Chest Up/chest out" forces you to keep the shoulder blades pinched, and the head/c/t-spine neutral. These two things necessitate you keeping your hips underneath you in the movement (because you can't keep yourself in a straight line and not in a straight line....) and helps to stop you from collapsing forward. it's a cue to fix a certain problem, which it looks from your videos like you're having, that's why it's not necessarily part of rippetoe's video instruction. On another note - the best way to teach this to a guy, is to have him immagine he's just finished a PR bench, and his chest is pumped up as hell. He's proud of the accomplishment, he's puffing himself up because it's a big deal to him. When he goes over to the squat rack, he's still all puffed up because he's the fucking man. Tell him to try and look like 'that frat bro over there" does after they finish a bench workout. The best way to teach this to a girl is to tell her "stand like a slut at a bar" - she'll pop her chest forward, pinch her shoulder back, arch her low back, and stick her but out just a little. Every time, at least in my experience. | ||
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