EPTFitness Questions & Answers - Page 159
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ShadeR
Australia7535 Posts
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Birdie
New Zealand4438 Posts
On September 29 2013 17:31 ShadeR wrote: It's always kinda amusing when people specify that they don't wish to get too big or bulky as though picking up a dumbbell will cause you to swell up into a mass monster. Given I'm a noobie, and see plenty of big dudes in the gym who probably spend about the same amount of time as me there, fair enough "worry" to have I think  Someone at the gym told me not to do weighted squats as they'd make me bulk up (just as an aside, he's not training me or anything). I've been doing squats with a 3kg medicine ball between my knees, which is easy enough. Is he correct about weighted squats or incorrect? With doing smaller reps and presumably bigger weight, is that better for having fit strong muscles? I would have thought it's better for bulking quickly but what do I know  | ||
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GoTuNk!
Chile4591 Posts
On September 29 2013 18:00 Birdie wrote: Given I'm a noobie, and see plenty of big dudes in the gym who probably spend about the same amount of time as me there, fair enough "worry" to have I think Someone at the gym told me not to do weighted squats as they'd make me bulk up (just as an aside, he's not training me or anything). I've been doing squats with a 3kg medicine ball between my knees, which is easy enough. Is he correct about weighted squats or incorrect? With doing smaller reps and presumably bigger weight, is that better for having fit strong muscles? I would have thought it's better for bulking quickly but what do I know You are way too light for a male soccer player. Depending on your position and what you are comfortable with, you need to gain 5-10kg. Even messi got heavier imo. Just do sets of 3-5 on the basics, dont waste away your energy on higher reps. You will build mass slowly, strength faster, and not interfere with your football training (most important thing imo). Don't do leg presses, they fuck up knees. Also, a very overlooked benefit of strength training is injury prevention; heavy weights strenghten ligaments and joints. | ||
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GuiltyJerk
United States584 Posts
On September 29 2013 17:31 ShadeR wrote: It's always kinda amusing when people specify that they don't wish to get too big or bulky as though picking up a dumbbell will cause you to swell up into a mass monster. One of the best counter arguments to that I've ever heard was: "I don't wanna go to college because I'm afraid I'll accidentally get a PhD" | ||
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Najda
United States3765 Posts
On September 30 2013 12:42 GuiltyJerk wrote: One of the best counter arguments to that I've ever heard was: "I don't wanna go to college because I'm afraid I'll accidentally get a PhD" Damnit I have gotten so many PhDs by accident you don't even know. | ||
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phyre112
United States3090 Posts
On September 30 2013 12:42 GuiltyJerk wrote: One of the best counter arguments to that I've ever heard was: "I don't wanna go to college because I'm afraid I'll accidentally get a PhD" Wow - that's so incredibly accurate that I can't believe I haven't heard it before. Probably because unless you've actually looked into getting one, you don't realize exactly how hard it is to get a PhD. | ||
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decafchicken
United States20164 Posts
On September 29 2013 16:35 Birdie wrote: I'm starting to hit the gym regularly to get in shape for soccer next year (around 6 months away). Before this season just passed, I essentially hadn't exercised for around three years. Previously I played a lot of soccer, ran crosscountry and athletics, and swam regularly, so I know what to do to get my fitness and speed back. However, now that I'm playing in men's leagues, physical strength is quite a useful thing to have along with fitness and speed. 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. There's nothing better you can do for soccer than squats and power cleans. It's like driving a fiat 500 versus a GTR. Sure its 'bigger' but it sure as hell performs better. Just saw you're only 63kg at 179. back in my soccer days i was at least 85kg @ 180cm. Def need some to put on some weight and strength. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
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Najda
United States3765 Posts
http://www.amazon.com/gp/product/B0040NJOA0/ref=ox_sc_act_title_2?ie=UTF8&psc=1&smid=A12KEZCG9I0IOM http://www.amazon.com/gp/product/B008NEFDK2/ref=ox_sc_act_title_3?ie=UTF8&psc=1&smid=A7WFZ6WKEE5EL Any recommendations for which I should get? Or if you know of a better one I'm all ears. | ||
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BenKen
United States860 Posts
I've got this guy and I love it, the nubs are stiff so you can get into certain spots like the glutes almost (but not quite) like a lax ball, but it's expensive. My gf hates it though, so I'll probably end up getting the first one you linked eventually. | ||
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MtlGuitarist97
United States1539 Posts
It has several limitations, particularly in its size. You can't reach certain valuable parts of the body with it since it's big (I have the 36 inch one). If you just need a simple roller it will get the job done. There's really nothing to say about it other than that it's good and that it will do what you need it to, albeit with some limitations. There are better ones, but for the money it's really not bad at all. I'd probably go the second one if I were you, but that's just my opinion. I'm actually looking at this roller, since I've heard really good things about it and want a simple (and smaller) roller that has a bit more firmness. | ||
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decafchicken
United States20164 Posts
Both are a bit pricier but will last forever and work really well. I feel like the foam kind aren't dense enough to get in there and don't hold their shape during use or over time. | ||
micronesia
United States24777 Posts
A few months ago I could go jogging several times a week without trouble. After I had a problem with one leg I rested a couple of weeks. Since then I've been trying to work back up to the jogging I used to do. I can't seem to do a full jog without noticing problems with my legs... this time it's not just the right leg anymore... it seems like the hip flexors on both sides get sensitive. Occasionally my knee bothers me a little bit. My lower legs are much more prone to getting really sore directly after running. No one thing by itself is a huge problem, but I know if I push myself (especially with regard to the flexors) it will get worse. I was just about to start learning how to do other weightlifting exercises (like squats) but now I don't even feel safe jogging anymore. I'm not sure what to do. edit: I've started doing that hip stretch recently where you put your knee on the couch with your foot over the back pillow edit2: I'm doing a lot of sitting lately which might be a cause | ||
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decafchicken
United States20164 Posts
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micronesia
United States24777 Posts
Can you give me something to read (or just a brief description) of the proper sequence for exercise (when/how to stretch, warmup, cardio, strength training, etc)? Also please tell me which foam roll to get! Even the recent discussion leaves me unsure of what to do. | ||
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mordek
United States12705 Posts
You can check Limber 11 www.youtube.com/watch?v=FSSDLDhbacc for a preset warm-up/stretch routine I like to try and watch one episode at www.mobilitywod.com a day. It's all gold and worth 10 min a day. | ||
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decafchicken
United States20164 Posts
I literally just posted the two foam rollers i recommend 3 posts ago. Everyone has different warm up routines and stretching. Whatever works for you. Some people don't warmup at all some go at for an hour. Google/youtube your problem areas and use as necessary. Kelly starret has something good for just about anything. Again don't over think stuff so much and do a bit of googling/reading/watching and most importantly DOING. I've learned far more from experimenting and experience than anything else. | ||
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micronesia
United States24777 Posts
On October 03 2013 05:37 decafchicken wrote: Yes, two of them. And within a few posts three others were recommended. These all apparently have pros/cons which is why I said I was unsure of what to get. I can just take a stab at it, but I might not be getting the one that best suits my needs.I literally just posted the two foam rollers i recommend 3 posts ago. Everyone has different warm up routines and stretching. Whatever works for you. Some people don't warmup at all some go at for an hour. Google/youtube your problem areas and use as necessary. Kelly starret has something good for just about anything. Again don't over think stuff so much and do a bit of googling/reading/watching and most importantly DOING. I've learned far more from experimenting and experience than anything else. I was basically out of commission for weeks because what I was doing apparently wasn't working. Telling me not to overthink this after that doesn't seem very applicable anymore. Telling me to research my 'problem areas' also is difficult to follow because I don't know where my problem lies... I just know that using my legs is fucking them up. I will make sure not to sit for too long at a time as you suggested. I need to change my routine because of the problems I'm having... and I need help knowing what to change the routine to. How is this: Before I leave the house to go to the gym (5 minutes away) do some of the foam roll stretches in that limber 11 video mordek suggested, and also do the hip flexor stretch on each side using the couch. Then go to the gym and walk for a few minutes on the treadmill. Then do everything else at the gym. Then come home, drink a protein shake, redo the foam roll stretches and couch stretch. By the way can I use a softball instead of a lacrosse ball? | ||
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mordek
United States12705 Posts
On October 03 2013 05:50 micronesia wrote: Yes, two of them. And within a few posts three others were recommended. These all apparently have pros/cons which is why I said I was unsure of what to get. I can just take a stab at it, but I might not be getting the one that best suits my needs. I was basically out of commission for weeks because what I was doing apparently wasn't working. Telling me not to overthink this after that doesn't seem very applicable anymore. Telling me to research my 'problem areas' also is difficult to follow because I don't know where my problem lies... I just know that using my legs is fucking them up. I will make sure not to sit for too long at a time as you suggested. I need to change my routine because of the problems I'm having... and I need help knowing what to change the routine to. How is this: Before I leave the house to go to the gym (5 minutes away) do some of the foam roll stretches in that limber 11 video mordek suggested, and also do the hip flexor stretch on each side using the couch. Then go to the gym and walk for a few minutes on the treadmill. Then do everything else at the gym. Then come home, drink a protein shake, redo the foam roll stretches and couch stretch. By the way can I use a softball instead of a lacrosse ball? Your example sincerely sounds like a great start. You should start that asap. I think what decafchicken is getting at is the common "paralysis by analysis" problem. You're better off doing anything on any foam roller then spending the next week+ debating on the foam roller. I do this all the time myself personally. You have to put off the purchase to do more research, then your life is busy so you don't get around to that for awhile. Then when you do you get some more questions and put it off again. We're trying to encourage you to make a leap now and then you'll have a better understanding. I think your foam roller question can be settled by "Am I willing to spend $60+ on the premium roller yes/no?" If you answer no, pick whichever $20 roller comes with free shipping on prime and you're set. Softball works but not quite the same. Doesn't quite get into your glutes the way a lacrosse will. In the same way you can use a golf ball on your calves (you golf right?) Softball is nice for the hamstrings as it gets off the ground far enough but gets in there unlike a foam roller. | ||
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MtlGuitarist97
United States1539 Posts
Some stuff that I'm pretty sure I had an issue with: -Rounded lower back (butt wink) -Chest not far enough up -Neck/head positioning(?) I feel like my depth was pretty good, but I had the issue with butt wink. On some of the reps it was a bit more exaggerated though. | ||
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