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On January 04 2012 14:54 Autofire2 wrote:
Quick question: Whey Protein shake after workout, yay or nay? That's a glass of milk + 24 grams of protein in a 120 calorie scoop. That's gotta be good for you right? I also quite like the taste of this one I found (Gold Standard) and if you all think it would be helpful, I can afford it.
Cheers!
If you're not getting enough protein then supplements are a good idea.
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Just started for almost a month. Wanted to do starting strength, but my arms are not flexible enough to do a power clean (not even nearly), so I switched to stronglifts. I have a problem though.
My experience is like this:
Day 1 morning say 11am, I'd do a workout. I feel energetic for the rest of the day, but around 6 - 7pm I suddenly feel sleepy enough to go to bed. It's too early for bed though, so usually I hold out till 10pm or so. At this point if you told me I hypothetically had to do another workout, I'd still be up for it.
Day 2 when I wake, I feel absolutely awful. I slept for 8 hours, and I still feel sleepy throughout the day. My body doesn't feel sore, it just feels very "tired", I don't know how to better describe this. And sometimes I'd get those headaches you get when you're too tired. By nighttime around 10pm or so I suddenly feel energetic again -___-" (don't know if due to fact that I'm a night person, I'd stay up night and sleep during day if I can help it).
Day 3 I continue the next workout, and so on.
But the problem is that I'm tired half the time when I do this. I'd be ok with it if I was doing this professionally, but I'm not and I need energy for my work and studies. Is this a common symptom with an easy answer to what I'm possibly doing wrong?
As far as I know I do try to drink enough plain water and I try to eat cleanly as well. I take lunch after my workout. The problem gets worse the heavier I lift, and sometimes I'd skip a session to have more time to recover, so it would seem to be a recovery problem, though I can complete the heavy lifts during the actual workout.
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supplements are your friend, multivitamins, protien, creatine, plenty of water and eating clean and sleeping well, easier said than done but its a start.
edit : also focus on form instead of heavy wieghts, if you can't lift the weight drop it down and push more reps, aslong as your fatigue your muscle your on the right path.
Form > Heavy Weights
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On January 04 2012 16:01 pschiu wrote:
Just started for almost a month. Wanted to do starting strength, but my arms are not flexible enough to do a power clean (not even nearly), so I switched to stronglifts.
Just pointing out that this is not a good reason to not learn power cleans. Improving your flexibility would have been a better route.
When you switched to SL did you switch to 5x5? Personally, I think 5x5 is too much volume. You might want to go back to 3x5. How much do you eat?
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i didn't see this asked before. Co-worker wants to know why coffee is bad for you? She's like doesn't it boost your metabolism?? She's trying to lose babyweight from her newborn...and isn't having much luck. I referred her to the stickies but I think she's being a slacker! (she should read this eventually).
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On January 04 2012 23:55 purecarnagge wrote:
i didn't see this asked before. Co-worker wants to know why coffee is bad for you? She's like doesn't it boost your metabolism?? She's trying to lose babyweight from her newborn...and isn't having much luck. I referred her to the stickies but I think she's being a slacker! (she should read this eventually).
Coffee is perfectly fine.
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On January 04 2012 22:50 emperorchampion wrote:Show nested quote +On January 04 2012 16:01 pschiu wrote:
Just started for almost a month. Wanted to do starting strength, but my arms are not flexible enough to do a power clean (not even nearly), so I switched to stronglifts. Just pointing out that this is not a good reason to not learn power cleans. Improving your flexibility would have been a better route. When you switched to SL did you switch to 5x5? Personally, I think 5x5 is too much volume. You might want to go back to 3x5. How much do you eat?
I didn't want to work on flexibility because from experience, it deteriorates VERY fast (at least for me). I used to have good lower body flexibility, doing splits and stuff, and half the flexibility could be gone within a month or so of rest. It's very demoralising to me. Comparatively, strength and stamina (especially strength) deteriorates far less slowly.
Yes I'm doing 5x5. I was thinking of either cutting to 3x5, or doing two sessions a week. I was leaning towards the latter, by the logic that if I'm going to get wrecked on the second day no matter what, might as well do more on the first day since I have no problem during the actual workout itself. But I thought I don't know anything to make a decision like that, so I stuck to the recommended 5x5 thrice a week.
How much do I eat... not sure how to quantify that, I don't weigh the food I eat. I usually have a light breakfast, workout, a normal lunch, heavier dinner, and a light supper. Those are by normal people's standards (the people around me), not weightlifter's standards.
Edit: And to the guy above, it didn't seem like supplements are a must. I do pay attention to form, though I won't say my form is perfect.
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On January 04 2012 23:55 purecarnagge wrote:
i didn't see this asked before. Co-worker wants to know why coffee is bad for you? She's like doesn't it boost your metabolism?? She's trying to lose babyweight from her newborn...and isn't having much luck. I referred her to the stickies but I think she's being a slacker! (she should read this eventually).
Caloric deficit to lose weight...
Paleo preferably.
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On January 05 2012 02:06 pschiu wrote:Show nested quote +On January 04 2012 22:50 emperorchampion wrote:On January 04 2012 16:01 pschiu wrote:
Just started for almost a month. Wanted to do starting strength, but my arms are not flexible enough to do a power clean (not even nearly), so I switched to stronglifts. Just pointing out that this is not a good reason to not learn power cleans. Improving your flexibility would have been a better route. When you switched to SL did you switch to 5x5? Personally, I think 5x5 is too much volume. You might want to go back to 3x5. How much do you eat? I didn't want to work on flexibility because from experience, it deteriorates VERY fast (at least for me). I used to have good lower body flexibility, doing splits and stuff, and half the flexibility could be gone within a month or so of rest. It's very demoralising to me. Comparatively, strength and stamina (especially strength) deteriorates far less slowly. Yes I'm doing 5x5. I was thinking of either cutting to 3x5, or doing two sessions a week. I was leaning towards the latter, by the logic that if I'm going to get wrecked on the second day no matter what, might as well do more on the first day since I have no problem during the actual workout itself. But I thought I don't know anything to make a decision like that, so I stuck to the recommended 5x5 thrice a week. How much do I eat... not sure how to quantify that, I don't weigh the food I eat. I usually have a light breakfast, workout, a normal lunch, heavier dinner, and a light supper. Those are by normal people's standards (the people around me), not weightlifter's standards. Edit: And to the guy above, it didn't seem like supplements are a must. I do pay attention to form, though I won't say my form is perfect.
gain weight? eat more..
lose weight? eat less..
For sleep you probably want to get on a more normal schedule.
Don't need supplements but they can help (although small portion maybe a couple percentages max).
Fix sleep, nutrition, training, stress. Supplements are extra
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On January 05 2012 02:06 pschiu wrote:Show nested quote +On January 04 2012 22:50 emperorchampion wrote:On January 04 2012 16:01 pschiu wrote:
Just started for almost a month. Wanted to do starting strength, but my arms are not flexible enough to do a power clean (not even nearly), so I switched to stronglifts. Just pointing out that this is not a good reason to not learn power cleans. Improving your flexibility would have been a better route. When you switched to SL did you switch to 5x5? Personally, I think 5x5 is too much volume. You might want to go back to 3x5. How much do you eat? I didn't want to work on flexibility because from experience, it deteriorates VERY fast (at least for me). I used to have good lower body flexibility, doing splits and stuff, and half the flexibility could be gone within a month or so of rest. It's very demoralising to me. Comparatively, strength and stamina (especially strength) deteriorates far less slowly. Yes I'm doing 5x5. I was thinking of either cutting to 3x5, or doing two sessions a week. I was leaning towards the latter, by the logic that if I'm going to get wrecked on the second day no matter what, might as well do more on the first day since I have no problem during the actual workout itself. But I thought I don't know anything to make a decision like that, so I stuck to the recommended 5x5 thrice a week. How much do I eat... not sure how to quantify that, I don't weigh the food I eat. I usually have a light breakfast, workout, a normal lunch, heavier dinner, and a light supper. Those are by normal people's standards (the people around me), not weightlifter's standards. Edit: And to the guy above, it didn't seem like supplements are a must. I do pay attention to form, though I won't say my form is perfect.
- PCs are a much better exercise than rows, not wanting to do them because of flexibility is kinda meh. If you're consistently training then you'll maintain your flexibility...
- Switch to 3x5 (as a personal note I think 5x5 is too much unless you are starting out pretty big), one session a week will get you no where
- Eat more (definitely), and sleep more (if possible)
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Been doing starting strength since November and I stalled on my bench (215lbs) going 5-4-4 and then tried the same weight again the next workout but went 5-5-4. I would have made the last rep if i didn't go loose at the top. Should i deload? or continue to increase the weight? Also if I deload how much weight do i take off? I couldn't find the answer in the book.
Please help!
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On January 06 2012 00:07 steelANDmalice wrote:
Been doing starting strength since November and I stalled on my bench (215lbs) going 5-4-4 and then tried the same weight again the next workout but went 5-5-4. I would have made the last rep if i didn't go loose at the top. Should i deload? or continue to increase the weight? Also if I deload how much weight do i take off? I couldn't find the answer in the book.
Please help!
http://startingstrength.wikia.com/wiki/FAQ:The_Program#Stalling.2C_Resetting_and_Progressing
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Thank you so much eshlow, I lurk these forums often and I'm so glad I stumbled upon TL-H&F its changed my life and every thing I knew about exercise since you've introduced me to starting strength.
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On January 06 2012 01:49 steelANDmalice wrote:
Thank you so much eshlow, I lurk these forums often and I'm so glad I stumbled upon TL-H&F its changed my life and every thing I knew about exercise since you've introduced me to starting strength.
No prob man. Let us know how it goes
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Can anyone recommend me a particular multivitamin product? I know everyone will emphasize that eating healthy will provide me with all the nutrients, but I feel like my college budget may be on the lower side. I just want to be sure that I'm getting an optimum amount of minerals.
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How do slow squats (5 seconds down, 5 seconds up) compare with regular squats? Any benefits?
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On January 06 2012 09:43 lyAsakura wrote:
How do slow squats (5 seconds down, 5 seconds up) compare with regular squats? Any benefits?
No, do regular reps
Long convoluted answer inside the spoiler.
+ Show Spoiler +There are generally 3 types of hypertrophy processes that can occur: fast twitch/fatigue, metabolic accumulation/localized hypoxia, and damage induced satellite cell proliferation. Induced damage is maximized in that 6-12ish range because of the combination of volume and intensity. Metabolic is higher reps, and fast twitch is lower reps.
Lower reps heavier weight tend to focus on fast twitch and induced damage, while higher reps tend to focus on metabolic accumulation + induced damage. Rep ranges with slow eccentric and conconcentric (e.g. like Ferriss 2x7 8s/8s or whatever are primarily hypoxic/metabolic due to sustained contraction, and damage induced due to sustained eccentric phase)
For beginners who don't have adaptations, pretty much anything works. As they say, "the best program is the program you're not doing."
That said, for beginners typically work in the 5-8 rep range is better such as programs with SS and SL5x5.
Why? Because the strength adaptations will be helpful later in overloading the muscles when you move to higher repetitions ranges because you haven't adapted to those.
Thus, for someone seeking purely hypertrophy a strength oriented beginner program like SS/SL5x5 is good. Then a full body type intermediate strength program will work fairly well. Then diversify into some split routines with higher repetitions, and alternate cycles with higher and lower repetitions will work very well. Other methods such as different tempo, supersets, whatever else can be used after.
The reason why you eventually go into split routines is that you need more and more progressive overloading of the musculature as you get more advanced. Splits allow that while allowing sufficient recovery from the higher amount of volume. However, splits are not good for beginner and intermediates because what is "optimal" is to get the most bang for your buck exercises like squat/dl/bench/press/dips/pullups/etc. Thus, full body tends to be better for intermediates from both a pure strength, strength and hypertrophy, and hypertrophy perspective.
The place where most people fail is they try to jump right into split routines like they are advanced bodybuilders, and their progress lags behind those who utilize typical novice programs like SS/SL5x5.
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On January 06 2012 08:39 billy5000 wrote:
Can anyone recommend me a particular multivitamin product? I know everyone will emphasize that eating healthy will provide me with all the nutrients, but I feel like my college budget may be on the lower side. I just want to be sure that I'm getting an optimum amount of minerals.
Plug everything into fitday and see how much of stuff you're getting
Multis, even on the standard american diet, still provide no benefit.
So you really have to be lacking stuff really bad to actually have them benefit. 99% of the time it's expensive urine
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On January 06 2012 11:00 eshlow wrote:Show nested quote +On January 06 2012 08:39 billy5000 wrote:
Can anyone recommend me a particular multivitamin product? I know everyone will emphasize that eating healthy will provide me with all the nutrients, but I feel like my college budget may be on the lower side. I just want to be sure that I'm getting an optimum amount of minerals. Plug everything into fitday and see how much of stuff you're getting Multis, even on the standard american diet, still provide no benefit. So you really have to be lacking stuff really bad to actually have them benefit. 99% of the time it's expensive urine
Centrum should get Bear Grylls to sponsor them 
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My wrist hurts after doing exercises like the tuck planche, pushup, or a handstand. Is that just because my wrists are too weak and will strengthen over time?
If this is better suited in the injuries thread then let me know and I'll make the full post, but I figured this was pretty minor and specific.
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EPT
