EPTI just came across this today, might be useful. http://www.allthingsgym.com/mobility101/
Fitness Questions & Answers - Page 150
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AoN.DimSum
United States2983 Posts
I just came across this today, might be useful. http://www.allthingsgym.com/mobility101/ | ||
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mordek
United States12705 Posts
lol http://www.allthingsgym.com/pancake-stretch-with-stick/ | ||
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Fwmeh
1286 Posts
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decafchicken
United States20158 Posts
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Hujjo
Sweden121 Posts
I've got some bad news to tell you all, I haven't been doing the exercises you all told me to do after my last edit. I know it's bad, and I feel bad. I actually want to do this, I just haven't been able to. Why? Stress, school, new people and being insecure what people will say if my body goes through any changes. Like getting stronger and so on. I really don't like it when people comment on what I do or how I look, even though I don't really care what anyone says about me. >.< I know, it's weird. I have however, been eating a lot less candy and drinking a lot less soda. I've toned it down to only eating and drinking on the weekends, I know I said I will only do it once in a while, it'll come, just not yet. Going from one hundred to zero is really hard I noticed. I lasted about a week before I was craving for sugar. >.< Anyway, a time will come when I will only rarely eat candy and drink soda. But! I have some good news to tell you all, (at least that's what I think.) I will start going to a gym at the start of next month with my friend. That's kind of why I'm coming back for questions. What should I do in the gym, as what exercises and how many reps/sets of everything. I have no idea how often or what I should train when I'm there, or how much. We're planning to go 3 days a week at least. Monday, wednesday and friday's. Is this too often or is this ok? Should I exercise everything on the same day, and do the same thing everytime we're there or do I have specific days to exercise a part of the body, like this: One day I do, let's say back and something and the next I do legs and arms? We'll be cycling there so I guess that would compliment the walking every other day? Or does that exercise some other muscle group or whatever it's called? I honestly have no idea, I haven't ridden a bike since like, third grade. Anyway, that's it for me. I appreciate all the help you've all have given me, even though I haven't really followed your advice. //FudgeMaker | ||
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ieatkids5
United States4628 Posts
being insecure what people will say if my body goes through any changes thought i could give you some food for thought about this feeling. this is a feeling that a lot of people will get when they are going through changes, whether it's improvement or not. other people are used to you being a certain way, and when you change, it can make other people uncomfortable because you're different now. you've become different from what they expect. the easiest way is to simply stop hanging out with these people. maybe you've got classmates or friends who will look at you strangely if you become fit, but these people are obstacles to your goal. either you convince yourself to stop giving a damn about what they think, or stop associating with them. other than that, most other people will probably look at your changes in a positive light. if it's your family, they'll definitely support you in your goals, and this is great motivation to keep doing what you're doing. if they say something like "wow you've been getting into shape!" - take it for what it is, a compliment. appreciate their noticing, and continue what you're doing!  on reps and sets 5 sets of 5 reps is great starting point for someone looking to gain muscle and get stronger. it's a hybrid between strength (getting stronger, lifting heavier) and hypertrophy (muscles grow in size). on frequency 3 days a week is also a good starting point for a beginner. if you are doing your 5x5 lifts with the right amount of weight, it should give you enough time to rest in between your workout days to recover. exercises for beginners, compound movements are the best. not only do they work many body parts at once, but they are usually much more functional and practical than isolation movements. stuff you should do: - squats - deadlifts - upper body push (dips, bench press, overhead press, pushups) - upper body pull (pullups, barbell rows, dumbbell rows) you may not be strong enough to use a barbell to do squats and deadlifts. if so, i'd suggest working your way up using dumbbells first. you may even want to do bodyweight squats (no added weight) if doing 5 sets of 5 reps is too difficult. if you want a sample program for what to do each day, you could try this: dayA (push) 5x5 squats 5x5 bench press 5x5 overhead press finish off with cycling dayB (pull) 1x5 deadlift 5x5 lat pulldown machine (once you get stronger, switch to pullups) 5x5 rows finish off with cycling go to the gym 3 times a week, switching between days A and B each time. | ||
micronesia
United States24768 Posts
I tried watching some videos but it seems like it's almost a guarantee you are going to do it wrong as a beginner and just hurt yourself. | ||
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infinity21
Canada6683 Posts
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decafchicken
United States20158 Posts
On August 24 2013 12:54 micronesia wrote: How do you learn how to do those exercises without hurting yourself? Obviously this is assuming you don't have a skilled friend or trainer to help you. I tried watching some videos but it seems like it's almost a guarantee you are going to do it wrong as a beginner and just hurt yourself. By trusting your body not to fall apart doing movements that toddlers do on a regular basis. Once you start doing it you just work on improving it. Imagine if nobody played soccer until they knew how to strike a ball perfectly, there would be no soccer players. | ||
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ieatkids5
United States4628 Posts
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decafchicken
United States20158 Posts
I'm a big fan of video review though! | ||
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ragnasaur
United States804 Posts
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micronesia
United States24768 Posts
On August 24 2013 13:11 decafchicken wrote: By trusting your body not to fall apart doing movements that toddlers do on a regular basis. So you say, but when I read threads like this one (and in other places) for every one person I see posting about their progress and how happy they are, I see two people complaining about how they have to back off because they are hurting. If you gave a toddler a proportional amount of weight to lift, (s)he would get hurt too. A deadlift is not something a toddler can do with proper form, even though both a toddler and I are able to pick something up with roughly a deadlift form. Once you start doing it you just work on improving it. Imagine if nobody played soccer until they knew how to strike a ball perfectly, there would be no soccer players. I don't see this as comparable since you don't have many issues with people hurting themselves just by kicking a soccer ball, whereas you do see people who are hurt because their form was off when they tried to strength train.On August 24 2013 13:27 ieatkids5 wrote: starting off with light weights while looking in the mirror, and recording yourself if possible. So you record a video of yourself and compare it side-by-side with demonstration videos? I could definitely see that being a help, albeit a huge pain in the ass unless you are very serious. When I was heavily interested in golf I was going to do this, but it only ever actually happened once. i think it's fine to use the first 3 or so weeks as practice to get your form down, since it's hard to get injured if you use light weights, even if your form is off. This is a good point. However, I don't think I would be able to correct my form enough solely by reviewing it myself... I would need to increase the weight, hurt/strain myself, then realize I was doing something wrong. It's easy to say "oh you'll be fine" but I would rather not be hurt than have the honor of being able to say "I told you so!"This is aside from the problem I described earlier that my gym doesn't have enough space for half of these exercises lol. Another issue: suppose I want to model my form for an exercise after an expert. What video do I look at? I find tons of videos on youtube of some dude explaining the exercise while some other dude demonstrates and holds different positions, but is this guy even doing it right? Does he know what he's talking about? Where would you go to get proper reference materials for all of these more basic exercises? edit: I'll take a look at what ragnasaur suggested as well | ||
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ieatkids5
United States4628 Posts
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GoTuNk!
Chile4591 Posts
Just go to http://www,stronglifts.com and check the "How to" videos, they are good enough. You can always post here for advice once you start putting weight on the bar and we have many exelent lifters. For the record, a study somewhere proved that soccer is more dangerous than weight lifting (injuries/hour) | ||
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micronesia
United States24768 Posts
On August 24 2013 14:13 GoTuNk! wrote: According to this thing I am reading through (Starting Strength) the Squat has many ways you can do them improperly, most of which lead to stressing your body and hurting yourself. In fact there are several suggestions they put in all caps with exclamation points about how dangerous it is to do the opposite. This seems to contradict the cavalier advice I get of "don't worry about it everything will be fine." Also, I am currently having a problem with my leg and decided to take a few days off from the gym. This is before I give any other more advanced free-weight exercises a try.Just dont be so scared, the chances of injuring yourself by squating/deadlifting/benching/overhead pressing with a barbell and some more are almost non existant. For the record, a study somewhere proved that soccer is more dangerous than weight lifting (injuries/hour) Yea actually playing soccer can be dangerous when you take every aspect of the game into account. Of course that is a different issue.This starting strength chapter I am looking through about squats is very complicated. I think it would take about as much effort to understand all of this as it takes to understand a chapter in an advanced physics textbook. I'm not willing to do that. I'll just wait until a real-life opportunity comes along for me to learn this stuff with some supervision. | ||
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decafchicken
United States20158 Posts
On August 24 2013 14:02 micronesia wrote: So you say, but when I read threads like this one (and in other places) for every one person I see posting about their progress and how happy they are, I see two people complaining about how they have to back off because they are hurting. If you gave a toddler a proportional amount of weight to lift, (s)he would get hurt too. A deadlift is not something a toddler can do with proper form, even though both a toddler and I are able to pick something up with roughly a deadlift form. I don't see this as comparable since you don't have many issues with people hurting themselves just by kicking a soccer ball, whereas you do see people who are hurt because their form was off when they tried to strength train. The last time i was looking at injury rate charts soccer was at the top (with cheerleading, lol) with ~19 injuries (mostly joint sprains) per 1000 hours versus weightlifting at the bottom with ~3(mostly overuse) per 1000 hours. Not to mention for every person here that tweaks something in their strength endeavours there is a thousand people out there with arthritis, osteoporosis and god knows what other injuries and health problems from sedentary lifestyle or from a lifetime of doing things wrong. At least here people get the chance to learn about their body and how it should function so they can live a long and active life. And to be fair I havent seen many, if any, one here that regretted their choices to workout, just maybe how they went about it. But that's why we're humans, we learn and adapt. On August 24 2013 13:27 ieatkids5 wrote: starting off with light weights while looking in the mirror, and recording yourself if possible. So you record a video of yourself and compare it side-by-side with demonstration videos? I could definitely see that being a help, albeit a huge pain in the ass unless you are very serious. When I was heavily interested in golf I was going to do this, but it only ever actually happened once. i think it's fine to use the first 3 or so weeks as practice to get your form down, since it's hard to get injured if you use light weights, even if your form is off. This is a good point. However, I don't think I would be able to correct my form enough solely by reviewing it myself... I would need to increase the weight, hurt/strain myself, then realize I was doing something wrong. It's easy to say "oh you'll be fine" but I would rather not be hurt than have the honor of being able to say "I told you so!" This is aside from the problem I described earlier that my gym doesn't have enough space for half of these exercises lol. Another issue: suppose I want to model my form for an exercise after an expert. What video do I look at? I find tons of videos on youtube of some dude explaining the exercise while some other dude demonstrates and holds different positions, but is this guy even doing it right? Does he know what he's talking about? Where would you go to get proper reference materials for all of these more basic exercises? edit: I'll take a look at what ragnasaur suggested as well You're really over-complicating things here. Start light and don't increase weight until your comfortable/confident. It's not like you're making 40 pound jumps at a time where something is all of a sudden something is going to go terribly wrong. Even if you just do something as small as 5 pounds a week, that's all the progress you need to go in the right direction, and that's practically nothing! Yet at the end of the year you could be confidently moving 250 pounds with room to spare for caution. Or if you get to 135 and thats where you want to stay, then so be it. Space required is about six square feet. Listen to people here that you know have experience. The fact that this gaming forum has at least three national level lifters, not to mention otherwise rather impressive and experienced competitors in weightlifting/strongman/powerlifting/gymnasts/running/etc. is an AMAZING resource. | ||
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decafchicken
United States20158 Posts
On August 24 2013 14:21 micronesia wrote: According to this thing I am reading through (Starting Strength) the Squat has many ways you can do them improperly, most of which lead to stressing your body and hurting yourself. In fact there are several suggestions they put in all caps with exclamation points about how dangerous it is to do the opposite. This seems to contradict the cavalier advice I get of "don't worry about it everything will be fine." Also, I am currently having a problem with my leg and decided to take a few days off from the gym. This is before I give any other more advanced free-weight exercises a try. Yea actually playing soccer can be dangerous when you take every aspect of the game into account. Of course that is a different issue. This starting strength chapter I am looking through about squats is very complicated. I think it would take about as much effort to understand all of this as it takes to understand a chapter in an advanced physics textbook. I'm not willing to do that. I'll just wait until a real-life opportunity comes along for me to learn this stuff with some supervision. TBH while i think SS is a great program for your average beginner to put on strength in a quick and efficient manner i personally do not believe it is a) for EVERYONE or b) necessarily the best teacher (but much better than your average gym bro / trainer). Especially when it comes to the squat. I personally feel the low bar squat as taught in SS isn't necessarily a natural or the best way to perform the exercise. God knows you certainly don't need to read all the shit rip wrote on the squat to do one. There's plenty of nuances you can go into detail once you're squatting double bodyweight but it's a very general concept that can be applied at a basic level very easily. A high bar squat with an upright torso and utilizing full and natural range of motion through the hips knees and ankles is IMO the way to go. Here's a decent instructional video with the coach at one of the better lifting teams in usa | ||
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decafchicken
United States20158 Posts
On August 24 2013 14:06 ieatkids5 wrote: yeah looking at the mirror is not the best, but i think it's ok for when you're starting out trying to get your form right. in the end, the goal should be being able to perform the lift using only proprioception. looking at the mirror is only a crutch when i was starting out, making sure of things i can't see (like making sure i had natural spine curvature during deadlift). and i've never done olympic lifts, but i suspect it wouldn't be very resourceful for those. I love doing olympic lifts with my eyes closed. You really get a feel for were the bar is and how your body moves with it. Also the squat racks in my office gym are surrounded by mirrors and it's horribly obnoxious and definitely takes a slight edge off my lift. But hey at least the curl bros can stare at themselves while they flex (people do this constantly and obviously...it's embarassing). | ||
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MtlGuitarist97
United States1539 Posts
Also, is there any way to do Starting Strength and get the benefits of the strength and muscle without putting on tons of fat? I'd prefer to not gain 40 lbs in a year and to just put on mostly LBM. 3500 calories/day even seems pushing it for someone of my size, since I'm only 5'6 and 150 lbs. Can't you just eat enough so that your body has enough resources to do all the growing it needs, with barely any extra left over? | ||
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