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On February 03 2014 07:08 GoTuNk! wrote:Show nested quote +On February 03 2014 06:20 SoSexy wrote:I have a problem with my belly. My body has always changed - skinny in primary school, fatty in junior high and 'normal' in high school/college. I've been trying more or less everything but I just can't seem to have a six pack. From september to january this year, I decided to quit doing cardio (because I had no results at all and I was feeling like it was holding me back on bulking). I look much more bigger than 2 years ago: my shoulders are good, chest too, nice back, nice arms. The belly seems decreased (but I think it was because my body bulked up so it made the belly look smaller). I then decided to continue lifting but dropping calories in order to lose body fat (I'm around 18% right now and only a shadow of the top two abs). I think I'mdoing good, but the problem is that the progress is sooooo slow it gets me down and sometimes I pig out in delusion  Did any of you have a similar experience? Any tips if I should keep walking down this path? http://chaosandpain.blogspot.com/2012/08/dieting-more-mental-than-physical-and.html?zx=fc2053893d56c9e7This. Dieting is hard cause its boring and you don't feel like you are accomplishing anything. Building muscle and lifting weights its fun. I suggest make a decision and stick to it. I don't think I'm lean enough to give you detailed nutritional advice, Igne could help you on that.
Thanks for the link man!
I actually know what I SHOULD eat - done endless research on the topic and one girl I dated was studying nutrition and stuff - my problem is that I stick to it but after 2/3/4 weeks I see no result at all and I pig out on frustration (usually on weekends).
I just have to keep motivated, and speaking to others helps : thanks again! 
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Trying to get the mobility to do snatches, working on overhead squat first. I find it very hard to get into the bottom position of the squat, but I can get all the way down if I go up on my tip toes instead of keeping a flat foot. Does that mean I should be working on my ankle mobility?
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Yes, almost certainly. You should also probably mobilize your thoracic spine and make sure your shoulders are healthy while you're at it.
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Zurich15362 Posts
Recently I have incredibly tight upper back / shoulders. It's getting so bad that some days there is constant pain and I have trouble turning my head. The area between my shoulder blades is just rock hard to the point where it is difficult to tell shoulder blade from muscle/tissue.
Nothing has really changed in my life the last 2-3 weeks that I would think causes this. I have tried rolling on roller / ball but that just causes intense pain and doesn't seem to help. Massages at my PT do give some relief, but only for 1-2 days then the tightness is back.
One thing I suspect is my bench press: I have had trouble keeping my shoulders stable during bench in the past, so I try to take extra care of keeping shoulders and back tight when benching.
Can you recommend any exercises to relieve upper back tightness? How about warmup exercises for bench in case that really is the problem?
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altho i cant relate to your problem, try sleeping/lying on your FRONT on bed, with arms raised with pillow under elbows to raise them, this will push your shoulder blades together and cause some sort of stretch that might help. im lately having sick back pain from just sitting at computer for 1+ hours , but recently found lying on my front with arms out/pillows under shoulders will stretch my back out and reverse it a lot
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Zatic, there are a few band exercises that many powerlifters will do before the bench press but before you even get to those make sure you're warming up with the bar approprietly. Even if you're a 400+ lb bencher you will practice with the bar before working up in weight. Starting with 5-8 reps with the bar, really focusing on form, and adding weight in 15-20 % of your working set is generally appropriate. If you aren't feeling particularily great that day do a few sets at the lower increments.
If your warm up with the bar is appropriate make and you're still having excess tightness (and even if you aren't) start foam rolling. Looks funny as hell but it's the best thing I've done that limits soreness and ensures that you'll have good training sessions. For more difficult areas to foam roll (shoulders, triceps, areas of the pecs) I use a tennis ball to roll out the area.
As far as added pre bar warmups I'd suggest banded pulls such as with a very light band. You start with your arms straight out infront of you and you stretch the band until your arms are straight outwards at your sides. People like Bryce Lewis and Kelly Starrett have a tonne of videos on exercises/ warm-up/ mobility work like this.
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Zurich15362 Posts
Well as I said I tried rolling with roller and ball but it just gives me pain and no relief.
I always warm up with the bar and increment until work set. I have Supple Leopard but haven't found anything specific to that, but it's worth another look.
FFG thanks, I am not sure if I can fall asleep like that but it's worth a shot I guess.
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On February 07 2014 23:19 zatic wrote:Hahahaa that first result is so good. I saw some of that stuff already but I was not even sure if this is what I am looking for. Will give it a try
Sounds like you suffer from a lot of the same things I do/have in the past. Super tight upper back and resulting neck pain/limited range of motion (damn olympic lifting). See a chiro if you can, may or may not help. Definitely have to loosen up all that tissue around your middle and upper spine though. It's a lovely clusterfuck up there. Just start digging into it with a lax ball for a few minutes everyday. Yoga is nice too.
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I've been trying benchpressing and i've got some questions
How should I bench press? The way I'm currently doing it is start at a low weight, do 2 sets of 5 then work my way up until I feel it, at which point I consider myself done, is this the right way?
I see people saying they're doing like 200 pounds and even the EG benchpress video Incontrol doing 395 pounds, how have they reached that point, and what do you imagine their routine is to increase to that point, at the minute 50kg feels like the weight of the world
What's considered a "good" workout on it, some people I see in there, load on the weights do 1 rep put it down and leave, does that really help you progress?
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It honestly depends what your goal is. A great start would be to either do 3 sets of 5 or 5 sets of 5 and continue progressing that way.
It takes a long time to build up strength on a movement like the bench press. You'll eventually get to 200 pounds, it just takes a while. You may also be upping the weight too slowly. Start with the bar, add like 20 kg or so, then add as much weight as you think you can do for 3 sets of 5. If you can do more, add a tiny bit more weight and then continue again.
Another thing one poster suggested that I just started trying is to do lower rep sets. Try like 3 reps per set and you may have a better time with progress. Overall though, just keep the sets at 3-5 and the reps at like 3-5, and just try to not increase the weight too slowly over a single workout. Stay with it and you'll get to 100 kg in no time.
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On February 14 2014 19:11 Denzil wrote:
I've been trying benchpressing and i've got some questions
How should I bench press? The way I'm currently doing it is start at a low weight, do 2 sets of 5 then work my way up until I feel it, at which point I consider myself done, is this the right way?
I see people saying they're doing like 200 pounds and even the EG benchpress video Incontrol doing 395 pounds, how have they reached that point, and what do you imagine their routine is to increase to that point, at the minute 50kg feels like the weight of the world
What's considered a "good" workout on it, some people I see in there, load on the weights do 1 rep put it down and leave, does that really help you progress?
Linear progression initially. Look at starting strength where you'll go up in weight every training session a little bit each time. Then after that you go to something like texas method where you go up in weight every week. Then you can go into cycles where you put a lot of specific work in for x amount of weeks to see improvement. Gains come faster at first then longer and longer when you get up into the higher levels like benching 395. It was relatively easy for me to get my squat to 400, but then took a couple years to push it to 500.
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ok i got a question.
Anyone into calisthenics around here?
So, my goal is to do the full planche.
I've been slowly working my way to trying to do it, followed youtube tutorials, seen good progress - i did already have some core strength, especially abs strength, but my problem is that my shoulders (which are so key for the planche exercise) are hurting really bad, like after a month of daily training for this particular exercise, I get really intense shoulder pain, and that is even with the proper shoulder warmup exercises (usually about 15mins warmup out of which 5 for shoulders).
What should I do? Stopping training is not an option.
Thanks
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On February 16 2014 13:55 xtorn wrote:
ok i got a question.
Anyone into calisthenics around here?
So, my goal is to do the full planche.
I've been slowly working my way to trying to do it, followed youtube tutorials, seen good progress - i did already have some core strength, especially abs strength, but my problem is that my shoulders (which are so key for the planche exercise) are hurting really bad, like after a month of daily training for this particular exercise, I get really intense shoulder pain, and that is even with the proper shoulder warmup exercises (usually about 15mins warmup out of which 5 for shoulders).
What should I do? Stopping training is not an option.
Thanks
Dig up the bodyweight thread that used to be a part of the fitness subforum, or wait for eshlow to see this. He's the bodyweight expert. Literally wrote the book on it.
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I think there is a bodyweight training subreddit that Eshlow frequents more often that's probably worth mentioning.
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Does anyone else get crazy pain when they are using a double lacrosse ball to smash their thoracic spine? Or is that just to be expected when starting to use that on your T spine?
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I don't get a crazy pain but it's probably I great indicator that you need it 
I do it regularly and it feels great for the record.
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EPT
