On November 07 2013 01:52 Zafrumi wrote: I have a question about stretching: when is the best time to stretch? is it ok to stretch after strength training (some guy at the gym told me not to), or should I do it beforehand or even only on offdays?
IIRC, Overcoming Gravity says something about stretching "sticking" better after a highly CNS taxing exercise (due to the idea that stretching doesn't actually loosen muscles as much as it is training your muscles to stop your range of motion later than they're used to) and I have to agree with this idea. For a few years my splits had been stuck a few inches above the ground, but I plummeted to the floor after I started doing my splits at the end of my workouts instead of at night/ on off days.
That said, as long as you're not super super stretching immediately before a workout you'll be fine and make progress
On November 09 2013 01:12 Zafrumi wrote: thanks everyone for your replies
@topin: not quite sure what it is you want to know, can you be a little bit more specific? feel as in soreness? or as in during the movement itself?
if you can tell me in both scenarios it would be great.
normally i will feel soreness in my legs after the workout. During the workoiu and when hitting my max i feel that my lower back did work and im not sure if the back should be involved during squats
On November 07 2013 01:52 Zafrumi wrote: I have a question about stretching: when is the best time to stretch? is it ok to stretch after strength training (some guy at the gym told me not to), or should I do it beforehand or even only on offdays?
IIRC, Overcoming Gravity says something about stretching "sticking" better after a highly CNS taxing exercise (due to the idea that stretching doesn't actually loosen muscles as much as it is training your muscles to stop your range of motion later than they're used to) and I have to agree with this idea. For a few years my splits had been stuck a few inches above the ground, but I plummeted to the floor after I started doing my splits at the end of my workouts instead of at night/ on off days.
That said, as long as you're not super super stretching immediately before a workout you'll be fine and make progress
Yeah, more or less.
Fatigue in the CNS allows for decreased input to the muscle spindles and thus you can typically get farther when stretching after workouts + the fact that your muscles and connective tissues are already warmed up from the workout.
Couple this with some good deep breathing and typically flexibility comes pretty easy for most of the population.
Don't push hard into pain is one of the big things that most people don't get though. It's a gradual process of stretching. You can't instantly deadlift 500 lbs... you gotta build up 5 lbs at a time and you will gradually get there over time.
On November 09 2013 01:12 Zafrumi wrote: thanks everyone for your replies
@topin: not quite sure what it is you want to know, can you be a little bit more specific? feel as in soreness? or as in during the movement itself?
if you can tell me in both scenarios it would be great.
normally i will feel soreness in my legs after the workout. During the workoiu and when hitting my max i feel that my lower back did work and im not sure if the back should be involved during squats
Where you feel it really doesn't matter as long as you have good form and are progressing.
People will typically have different weak links than others so you may "feel" an exercise where someone else might feel nothing.
Soreness means nothing either. It's not a sign of progress.
Progress is adding weight to the bar or increasing reps (or whatever dependingo on your goals), or seeing increases in muscle mass + scale measurements.
No mention of HIIT as far as I can see. Not sure what the added benefit of this information is.
activities is the key word there.
he means that the information only shows WHAT activities burn X calories per hour, but not HOW the activities are done. if you run for 10 minutes straight, you burn a different amount of calories than if you did sprints/rests for 10 minutes. since HIIT is generally regarded as one of the best ways to burn calories, and the chart lacks mention of how to HIIT, it may not be that useful for the people here. that said, it's a good reference for anyone curious about how many calories they're burning when doing Y activity.
So, my triceps are still feeling incredibly sore 3 days after my last workout. Should I forgo working on my chest/shoulders today and wait for the soreness to go away before doing anything that puts more stress on them?
1. My inner thigh groin area feels really tight and I can't really get a foam roller there, any suggestions for good stretches/alternative rolling methods?
2. I'm doing Starting Strength at the moment and want to start adding some supplemental bodybuilding exercises, are there any good resources out there that would help me design a program to fit my needs? I was thinking to add one basic push and one pull exercise to each session but I'm not 100% on what bodypart to be focusing on what days.
You can do what Kelly Starrett does which is elevate one foot and do a squat on one leg and get really, really deep. It works pretty well and you can do it if you have a bench available or even just like a low elevated chair.
On November 14 2013 09:18 rebdomine wrote: So, my triceps are still feeling incredibly sore 3 days after my last workout. Should I forgo working on my chest/shoulders today and wait for the soreness to go away before doing anything that puts more stress on them?
If it feels like your normal DOMS after you first start working out again or do a new movement you should keep working out. Otherwise you're probably fine but there's not a lot of details to go on.
On November 14 2013 13:56 Najda wrote: Two questions:
1. My inner thigh groin area feels really tight and I can't really get a foam roller there, any suggestions for good stretches/alternative rolling methods?
2. I'm doing Starting Strength at the moment and want to start adding some supplemental bodybuilding exercises, are there any good resources out there that would help me design a program to fit my needs? I was thinking to add one basic push and one pull exercise to each session but I'm not 100% on what bodypart to be focusing on what days.
1. Check out the rocking frog stretch and cossack squat mentioned in Limber 11.
2. I'm not the person to answer this but feels wrong if I put a 1. I'd guess whatever you feel is lacking aesthetically
hey guys i need to start my DL again cause my form was horrible (just watched some videos on internet) and was wondering what kind of exercise i can do to practice and what weight you recommend me to do it. thankfully i didnt injured me
So football (american) season just ended, time to put on some muscle beforfe spring ball starts. I'm having tons of trouble upping my bench though, a bunch of guys that I can easily bust around on the field benches a good 40 lbs more then me.
Any good tips for increasing bench numbers ? Someone told me tall guys just have a harder time with bench but I'm not sure about that (I'm 6'3)
On November 19 2013 01:55 Intact wrote: So football (american) season just ended, time to put on some muscle beforfe spring ball starts. I'm having tons of trouble upping my bench though, a bunch of guys that I can easily bust around on the field benches a good 40 lbs more then me.
Any good tips for increasing bench numbers ? Someone told me tall guys just have a harder time with bench but I'm not sure about that (I'm 6'3)
What position are you? The best way to get better at benching is by benching. And accessory work for shoulders/chest/triceps will help as well.
Also watch this video series to see how to properly bench:
However if your priority is to get better at football keep doing position specific work/training and focus on your squat/deadlift/powerclean.
On November 19 2013 01:55 Intact wrote: So football (american) season just ended, time to put on some muscle beforfe spring ball starts. I'm having tons of trouble upping my bench though, a bunch of guys that I can easily bust around on the field benches a good 40 lbs more then me.
Any good tips for increasing bench numbers ? Someone told me tall guys just have a harder time with bench but I'm not sure about that (I'm 6'3)
Yes, taller guys will have a longer range of motion which means a "harder" bench, but it shouldn't be something that holds you back.
Best way to get better at benching is by benching, don't worry so much about the accessory work and everything. 2-3 times per week with 3x5 or 5x5 heavy sets. If you're eating enough your bench will go up.
Bench isn't the most important lift for football though, it's really only about showing off. Don't neglect your overhead lifts, or your squat and deadlift.
I have a question. I tried calculating my calories for a meal I made and the calorie to macro ratio was off. I used pork tenderloin and some fat free gravy. Here's my math. ---- Pork 180 - 25/0/10 (P/C/F) 5.23 lbs 83.68 ounces =20.92 servings 3766 - 523/0/209
EPT
