EPTFitness Questions & Answers - Page 158
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Topin
Peru10086 Posts
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GuiltyJerk
United States584 Posts
On September 22 2013 09:39 Topin wrote: so im having a little of pain in my lower back after my heavy squats, is that normal? Few things: 1. There's an injury thread in TLHF, if it continues you can post about it there (follow format in OP and Eshlow will give you his thoughts) 2. The type of pain matters a lot, if it's aching after a squat session I'd say that's pretty normal (Of course not a medical professional, take all this with a mound of salt). If it's sharp pain, I'd say you need to stop squatting and get that checked out | ||
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Garbels
Austria653 Posts
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Nightmarjoo
United States3360 Posts
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micronesia
United States24720 Posts
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MtlGuitarist97
United States1539 Posts
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micronesia
United States24720 Posts
On September 23 2013 08:29 MtlGuitarist97 wrote: Micro, have you considered buying a foam roller/lacrosse ball? I feel like it would heavily benefit you, especially if you feel any tightness or pain in your legs. Yea I've been meaning to use a foam roller for stretching. It might have prevented the original onset of the hip flexor problem. However, I don't know if it would have helped with the chronic nature of the problem once it happened. edit: could someone recommend a foam roller? | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On September 23 2013 08:36 micronesia wrote: Yea I've been meaning to use a foam roller for stretching. It might have prevented the original onset of the hip flexor problem. However, I don't know if it would have helped with the chronic nature of the problem once it happened. edit: could someone recommend a foam roller? Anything that has a high density should work well; you do NOT need a soft version to ease into it. I personally use one of the simple smooth black ones but I heard good things about the textured ones as well. | ||
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Mementoss
Canada2595 Posts
Regardless weird shit. | ||
BenKen
United States860 Posts
The thing to look out for isn't rhabomyolysis specifically. Rhabo is just a symptom of things ingrained in the Crossfit culture that make it easy to get injured, namely shitty coaching and programming. It's something to watch out for since you have very little quality control with who gets to teach Crossfit classes (all you need is a weekend and $1000 to get your "L1 cert"). Hell, you technically don't even need that, you just need someone with the certification in the building while you teach. Also, people who don't know what they are doing in the gym feel like they haven't actually worked out unless they feel like dying after a "WOD", so there is incentive to give people what they want: A.K.A. kick their asses for 20 minutes until they're about to puke. While that might work great to instill some mental toughness in, say, a Navy S.E.A.L., Johnny Accountant who just walked in from Starbucks and hasn't lifted more than a doughnut in the last 20 years might not hold up quite as well. Even worse for Johnny, what if he has a ton of aerobic capacity from running 5k's with the family but lacks something else, like muscular endurance or just pure strength? Johnny might be able to push through something he really shouldn't because he has some of what he needs, but not nearly enough of a few other things he needs. That might be hard for a good coach to catch in a group setting, let alone an inexperienced one. Add it all up: Untrained exercisers + potentially inexperienced coaches + high intensity, complex workouts done for time + competitive group environment = you can see how this could go bad easily. disclaimer: just to avoid hurt feelings, I'm not saying all of crossfit is like this. There are lots of good crossfit coaches, probably more good than shitty now actually. | ||
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eshlow
United States5210 Posts
On September 23 2013 21:38 Mementoss wrote: Not that I do crossfit, but someone shared this article with me and I'm just wondering if its legit or stretched for the purpose of bringing views? https://medium.com/health-fitness-1/97bcce70356d Regardless weird shit. Here's my writeup on rhabdo a while ago. Bunch of inaccuracies in that one http://www.eatmoveimprove.com/2010/09/looking-at-rhabdomyolysis/ | ||
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decafchicken
United States20063 Posts
http://www.deucegym.com/crossfits-dirty-little-secret-a-rebuttal/ Basically don't be an idiot by massively overtraining outside your abilities and under recovering. | ||
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Badfatpanda
United States9719 Posts
I've always seen lifting as a necessary strength training component of my sports (running/cycling) but it has never been the core of my workout strategy. Regardless, after I was out of college/XC I kept up with lifting 3x a week and would like to keep my upper body muscle loss to a minimum while I'm away. Lower body won't be as much of a problem as I can run anywhere. The only other pertinent piece of info I can think of is that following a shoulder repair in high school, shoulder-press motions with my left shoulder have made a long stride but are still not up to normal function when lifting overhead. Any help would be appreciated :D Thanks for your time! | ||
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eshlow
United States5210 Posts
Check out the bodyweight training thread | ||
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BreAKerTV
Taiwan1658 Posts
Gender: Male, Weight: 78 Kilograms, Height: 1.78M. What should I eat, and what should I do when I go to the gym? How often should I go to the gym? I used to have a six pack, but laziness kicked in over the course of a year and so yeah... Trying to revive it basically. My legs are also fairly chunky. Also, more importantly, what should I eat? Of course stay away from deep-fried stuff and generally fatty stuff, but how much should I eat to achieve this goal, and how quickly can I achieve it? | ||
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Ahzz
Finland780 Posts
On September 28 2013 12:48 Enders116 wrote: Hey guys. Um, well here's what I'm trying to do: Achieve a tall, slim figure. Gender: Male, Weight: 78 Kilograms, Height: 1.78M. What should I eat, and what should I do when I go to the gym? How often should I go to the gym? I used to have a six pack, but laziness kicked in over the course of a year and so yeah... Trying to revive it basically. My legs are also fairly chunky. Also, more importantly, what should I eat? Of course stay away from deep-fried stuff and generally fatty stuff, but how much should I eat to achieve this goal, and how quickly can I achieve it? It depends on your goals. 78kg for 1.78m guy isnt chubby, its actually quite light. You just dont have any muscle. So what do you do? If you want to reach your goals as fast as possible, then you need to go to the gym at least 3 times a week. For strength training thats all you need. For vanity (aka six pack, bodybuilding) you hit the gym up to 6 times a week. There are many bodybuilding programs that work and which will yield you a six pack as early as 12 weeks. You won't find too much info about that over here, because most people over here prefer strength training and feeling and being healthy over bodybuilding and vanity. If you consider a strength training program, you will feel better than ever, you will be stronger than ever, and you will get a strong, big body. You will even get a six pack if you cut. However, you will not get that as fast as many bodybuilding programs, but you will obviously be way stronger and probably bigger than with such bodybuilding programs. Many of us prefer starting strength as a beginners program, which essentially means big, compound movements with the barbell with heavy weights, squats, bench press, overhead press, deadlift. you can find more info about it in the stickies. As for eating, IMO forget the little stuff. Forget food timing, preworkouts and protein within 30 minutes of your workout. Eat enough, and try to eat as healthy foods as possible. If you're serious about quick results you will count your calories and follow a diet. However, if you feel chubby atm, consider keeping your weight the same as your goal while you work out. You will replace the slight chubbiness with muscle, and your goal will always be to keep the weight the same, regardless what you eat. | ||
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BreAKerTV
Taiwan1658 Posts
On September 28 2013 17:05 Ahzz wrote: It depends on your goals. 78kg for 1.78m guy isnt chubby, its actually quite light. You just dont have any muscle. So what do you do? If you want to reach your goals as fast as possible, then you need to go to the gym at least 3 times a week. For strength training thats all you need. For vanity (aka six pack, bodybuilding) you hit the gym up to 6 times a week. There are many bodybuilding programs that work and which will yield you a six pack as early as 12 weeks. You won't find too much info about that over here, because most people over here prefer strength training and feeling and being healthy over bodybuilding and vanity. If you consider a strength training program, you will feel better than ever, you will be stronger than ever, and you will get a strong, big body. You will even get a six pack if you cut. However, you will not get that as fast as many bodybuilding programs, but you will obviously be way stronger and probably bigger than with such bodybuilding programs. Many of us prefer starting strength as a beginners program, which essentially means big, compound movements with the barbell with heavy weights, squats, bench press, overhead press, deadlift. you can find more info about it in the stickies. As for eating, IMO forget the little stuff. Forget food timing, preworkouts and protein within 30 minutes of your workout. Eat enough, and try to eat as healthy foods as possible. If you're serious about quick results you will count your calories and follow a diet. However, if you feel chubby atm, consider keeping your weight the same as your goal while you work out. You will replace the slight chubbiness with muscle, and your goal will always be to keep the weight the same, regardless what you eat. Sorry, I forgot to update my location. I'm in Korea right now. And, I am, indeed, going for the "vanity" build as you said for good reason. Won't go too deep in to it, but I just want to say Asian women prefer tall, slim, slightly muscular men. That's what I'm aiming for. | ||
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Ahzz
Finland780 Posts
On September 28 2013 19:17 Enders116 wrote: Sorry, I forgot to update my location. I'm in Korea right now. And, I am, indeed, going for the "vanity" build as you said for good reason. Won't go too deep in to it, but I just want to say Asian women prefer tall, slim, slightly muscular men. That's what I'm aiming for. Thats fine I guess, to each our own. I like to believe that any women prefer a man who likes what he's doing, but if you dont care either way, then its a bit different i guess. But, for vanity you wont find much info here. Well, nutrition is pretty much the same. You eat enough calories and protein (about 2g/kg/day), you work out 3-6 times a week (3 is enough, some programs yield faster results with 6). Add in some compound movements like squats, bench press and deadlifts. Usually you will be working within 8-12 rep range. So find a program that includes these things, though you'll probably be doing some ab work, curls etc. Don't worry so much about things like meal timings, but focus on eating enough (about 500 kcal above maintenance) and getting enough protein. Don't forget that it matters little what program you use, as long as you are DEDICATED and want to make it work. You still want it to include at least a little bit of squats tho. | ||
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Birdie
New Zealand4438 Posts
My basic goals with my strength training are to increase my overall strength, and not get too "big" while doing so. My current workout is basically separated arms/core/legs, and doing around 4 sets of 10 reps of whichever exercise I'm doing (bench press, pullups, dips, crunches, leg curls, and so on). I've also started the leangains-style intermittent fasting to lose the slight amount of fat I have (not completely sure that it's worth it, given that I'm already a pretty skinny guy at 63kg, ~179cm last check). For my diet, I'm basically not eating much sugar or processed food, plenty of carbs and protein (2-3 eggs a day), no supplements. My basic questions are, is this roughly correct for being strong but not bulking too much? (I don't want to be a limbering beadt of a soccer player). And do I need to bother with the leangains intermittent fasting? I'll be doing separate training for cardio/fitness. I'm pretty new to the gym and strength/weight training. | ||
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Ahzz
Finland780 Posts
Something to consider is doing your movements in the 4-6 rep range, which focuses more on strength. I'd say that that is more useful to you as an athlete, especially because you want to be strong but maybe not so much bulky Your gains should come back pretty fast regardless what you do, and you sound dedicated so as long as you do something you'll probably be fine. | ||
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