EPTFitness Questions & Answers - Page 157
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Mortal
2943 Posts
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BenKen
United States860 Posts
On September 10 2013 12:59 ShadeR wrote: If you build it, they will come. You'll get their attention when you've got capped delts bigger than your head. LOL! This is the best advice though. Don't bother reaching out to lazy people when it comes to fitness, they are bound to quit any fitness plan if they don't have the desire to start off with. If they come to you though, then you know they want to improve already and now you have something to work with. Hell, I even weed them out when they come to me. "Can you help me get in shape?" "Ok, first, no sugar for two weeks". Most people don't make it past that.  | ||
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BenKen
United States860 Posts
 I've helped a lot of my buddies before, but I'm not actually a trainer, and I don't want to fuck up since it's my girlfriend and all.I was going to do a wall squat progression (the facing the wall kind) > broomstick squat > empty barbell squat. I'll probably skim through Supple Leopard again too this afternoon. Found a surprisingly decent beginner walkthru on Schwartenegger.com | ||
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Ahzz
Finland780 Posts
Squat below parallel, keep your back tight so that the bar rests on the muscles rather than bone, keep your back straight, knees dont buckle in. Thats about it? Yeah probably practise a bit with a broomstick first. | ||
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ShadeR
Australia7535 Posts
Holy hyperextension batman! ![[image loading]](http://i.imgur.com/pFlhu.png) | ||
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phyre112
United States3090 Posts
On September 11 2013 00:04 ShadeR wrote: Sometimes girls can be so flexible traditional squat and deadlift cues can become "dangerous". Holy hyperextension batman!+ Show Spoiler + That's a good point. I've only taught two girls, but it went about the same as it did with guys. Start them with air squats for high reps (20-30), and try to teach them to feel for depth. One day ofthat at the gym, then tell them to do more at home the next day. Then move on to goblet squats, with a relatively heavy DB for sets of ~8 and teach them to keep their weight on their heels. Should be a day, maybe two. Once they have those two things down, start with just the bar, and go for barbell squats. The three things you want to focus on are neutral lumbar arch, bar path, and keeping the weight on the heels - all of which have quite a bit to do with each other. Go slowly, progress 5lbs/workout, and explain why you're beginning so light and going slowly (to engrain motor patterns and give time to correct technique.) Oh, and I always have taught High Bar. It's easier for people to learn imo (because they don't feel like they're falling over, and you don't run into squat mornings as much) and if they're having trouble with the transition from goblet squat to bakc squat, you can use front squats as a stepping stone. idk what specifically you would need to watch out for with low bar. The girls both had a much easier time with keeping the weight back, but you have to change the "tone" of the workout - it's not a bro sesh anymore. You're a "coach" sure, but you're there to support as much as to teach. If they're both new to free weights, they'll actually be equally self conscious, but the girl is probably going to be more vocal about it and going to take longer to get over it. The girls I've shown how to lift were a lot less focused, even though they were both athletes. You have to keep the workout "fun" but not in the same way you do with a guy. If she's your girlfriend though, you probably already know how to slip into the right mindset to make her have a good time with whatever you're doing, so just be aware that you need to do that =p. | ||
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decafchicken
United States20090 Posts
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Najda
United States3765 Posts
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Snuggles
United States1865 Posts
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Sneakyz
Sweden2361 Posts
On September 14 2013 12:01 Najda wrote: With my squats, I feel like I'm having troubles with hyper-extension when coming back up. I'm trying to keep my core tight but I can still feel my hips coming up before my back does. which leaves my lower back sore in a bad way after doing a set of heavy squats. Any ides on how to fix this? Pressing your head back into the bar and trying to make a double-chin to keep your chest up works well for me to prevent myself from leaning forward. You could try that. | ||
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phyre112
United States3090 Posts
On September 14 2013 12:01 Najda wrote: With my squats, I feel like I'm having troubles with hyper-extension when coming back up. I'm trying to keep my core tight but I can still feel my hips coming up before my back does. which leaves my lower back sore in a bad way after doing a set of heavy squats. Any ides on how to fix this? Low bar or high bar squats? Video? My best bet is that you're letting your chest collapse, which lets your upper back round and you fall forward a bit, forcing the squat morning. Try to keep those shoulders pinned back, watch what you're doing with your wrists/elbows, and cue yourself "chest up, chest up, chest up" through the whole duration of the squat, from the first break of the (knee/hip) to the racking of the bar. If it's not that you might be breaking incorrectly (at the knee when you should be using your hips, or vice versa) depending on the style of squat. You may also just be sitting back too far, or you may even not be doing anything wrong and it's all in your head. VIDEOS. | ||
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Najda
United States3765 Posts
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phyre112
United States3090 Posts
On September 15 2013 03:32 Najda wrote: I'll try to take a video when I go tomorrow, but I don't really know how to set up the shot. I guess I could just ask someone, but that means talking to someone. Ugh. Thanks for the tips, I'll try them and get back to you. Set your camera on top of a bench, or a stack of plates, a rack, anything nearby. If there's nothing around, then ask someone I guess. It's a 30 second affair, so if they have a problem with it, they're a douche. | ||
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Jonoman92
United States9105 Posts
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phyre112
United States3090 Posts
make sure you're putting your powder on top of your liquid, rather than the other way around though. Makes mixing about a hundred times easier. | ||
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decafchicken
United States20090 Posts
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Snuggles
United States1865 Posts
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phyre112
United States3090 Posts
On September 21 2013 01:21 Snuggles wrote: I like to throw ice cubes in mine, put in a bit of water, and then sprinkle the protein powder. It makes it look like you have a mini Mount Brolympus inside your bottle. Then when you fill it up to the brim it'll turn into the Sea of Broseidon. Shake it up and you should be able to break up that protein powder! I will note though that my creatine powder has a tough time breaking up in ice cold water. I always had such a hard time getting creatine to dissolve, that when I was taking it, I would just dump it on my tongue and swish some water around in my mouth, rather than bothering with the bottle. Way more efficient, and most creatine just tastes like paper anyway. | ||
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Badfatpanda
United States9719 Posts
On September 21 2013 01:33 phyre112 wrote: I always had such a hard time getting creatine to dissolve, that when I was taking it, I would just dump it on my tongue and swish some water around in my mouth, rather than bothering with the bottle. Way more efficient, and most creatine just tastes like paper anyway. I've done it both ways, but what I do now, and what I would suggest is to take a relatively heavy spoon and stir until you're got momentum on your side and about 1/2 of it has dissolved. If you time it right and don't wait too long, you should be able to stop stirring and get the spoon out of the glass to drink it while the solidified mass has yet to cling to the outer edge of glass (hence you can get the entire solid mass down the hatch in 1 sip then proceed to drink the rest as you please). It sounds like a bitch but once you get it down its easy to apply and works relatively well. Creatine is a pain in the ass. | ||
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ShadeR
Australia7535 Posts
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