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On September 24 2011 11:45 wattabeast wrote:
Would it be OK for me to do SS, and various work outs such as weight lifting with my huge growth spurts? I'm 15 and since this time last year iv'e grown 7 inches, and most of it has been within the last 4 months. Someone told me (can't remember who, might have been the doctor) that it isn't smart to do heavy work outs while in growth spurts because it can screw up the growth spurts and cause my growth to screw up. Any comments? (i'm 5'7.5 and 110, really wanna gain weight for soccer)
That's a fitness myth. Ignore it.
Properly performed strength training is insanely beneficial for children and adolescents.
SS would be great for you.
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On September 24 2011 12:45 jjhchsc2 wrote:
What is the rep range i should be at for chinups/pullups if i want majority strength like 70% and hypertrophy 30%
and for dips and chinups how should i add weight if i dont have a weight belt? i have a belt and a few dumbells to use. and if so where should i attach it to? quads? abs? shoulders?
are backpack bags suitable for adding weight?
5-8 for hypertrophy.
3-8, typically, for strength if you're novice/intermediate. 1-2 RM generally aren't too useful for novices or intermediates especially for getting volume as well so it's not worth it.
As you can see the reps tend to overlap a bit. 5 is generally best to start out with because it's a variable rep range that allows good hypertrophy and strength development simultaneously.
Weight belt
Backpack is fine.
Weight vest
Rope + weights attached
DB between the legs
There's tons of ways to add weight; be creative.
As you can see from my heavy ass weighted dip that I did a couple years ago.... you can even use multiple things to add weight onto you at the same time. I actually used 2 backpacks once... one on the front and back + weight vest + weight belt.
+ Show Spoiler +
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Eshlow HELP!!
I have this pain in my outer left hip when lifting my leg leg up. Also when I squat, I have this shooting pain in my groin. I'm looking for some pictures of the hip so I can point it out.
http://www.ptandsr.com/Uploads_SiteID_20/Images/hip.jpg
The outer hip seems like the Iliotbial band. The groin pain might be the sartorius from both sides.
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On September 24 2011 12:59 eshlow wrote:Show nested quote +On September 24 2011 11:45 wattabeast wrote:
Would it be OK for me to do SS, and various work outs such as weight lifting with my huge growth spurts? I'm 15 and since this time last year iv'e grown 7 inches, and most of it has been within the last 4 months. Someone told me (can't remember who, might have been the doctor) that it isn't smart to do heavy work outs while in growth spurts because it can screw up the growth spurts and cause my growth to screw up. Any comments? (i'm 5'7.5 and 110, really wanna gain weight for soccer) That's a fitness myth. Ignore it. Properly performed strength training is insanely beneficial for children and adolescents. SS would be great for you.
Thanks a lot! As soon as this soccer season is done (in 2 months or so) I am going to start up a strict regimen and try to put on a good 30 pounds  Thanks a lot! Nother question (hate to bother) is would it be OK to work out despite playing like 3 hours of soccer a day with conditioning.
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On September 24 2011 13:03 eshlow wrote:Show nested quote +On September 24 2011 12:45 jjhchsc2 wrote:
What is the rep range i should be at for chinups/pullups if i want majority strength like 70% and hypertrophy 30%
and for dips and chinups how should i add weight if i dont have a weight belt? i have a belt and a few dumbells to use. and if so where should i attach it to? quads? abs? shoulders?
are backpack bags suitable for adding weight? 5-8 for hypertrophy. 3-8, typically, for strength if you're novice/intermediate. 1-2 RM generally aren't too useful for novices or intermediates especially for getting volume as well so it's not worth it. As you can see the reps tend to overlap a bit. 5 is generally best to start out with because it's a variable rep range that allows good hypertrophy and strength development simultaneously. Weight belt Backpack is fine. Weight vest Rope + weights attached DB between the legs There's tons of ways to add weight; be creative. As you can see from my heavy ass weighted dip that I did a couple years ago.... you can even use multiple things to add weight onto you at the same time. I actually used 2 backpacks once... one on the front and back + weight vest + weight belt. + Show Spoiler +http://www.youtube.com/watch?v=JZFM-umtLm4&feature=channel_video_title
kk. thanks for the advice.
woah nice dip!
This subforum is so convinient and diverse.
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On September 24 2011 13:39 wattabeast wrote:Show nested quote +On September 24 2011 12:59 eshlow wrote:On September 24 2011 11:45 wattabeast wrote:
Would it be OK for me to do SS, and various work outs such as weight lifting with my huge growth spurts? I'm 15 and since this time last year iv'e grown 7 inches, and most of it has been within the last 4 months. Someone told me (can't remember who, might have been the doctor) that it isn't smart to do heavy work outs while in growth spurts because it can screw up the growth spurts and cause my growth to screw up. Any comments? (i'm 5'7.5 and 110, really wanna gain weight for soccer) That's a fitness myth. Ignore it. Properly performed strength training is insanely beneficial for children and adolescents. SS would be great for you. Thanks a lot! As soon as this soccer season is done (in 2 months or so) I am going to start up a strict regimen and try to put on a good 30 pounds Thanks a lot! Nother question (hate to bother) is would it be OK to work out despite playing like 3 hours of soccer a day with conditioning.
3 hours of soccer with strength training? wow thats a lot.
i guess you can do strength training but your gains wont be as much as it can be since 3hours of soccer a day is pretty taxing.
you are going HAVE TO EAT ALOT TO KEEP UP.
and remember
Nutrition/diet modulates weight
Exercise modulates body composition.
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How well can you train muscles to be good at maximum power movements as well as higher rep, lighter weight type body weight movements? Not in the same day but in the same week, both being part of a regular plan.
An example of what I mean is how much good can max benching as well as doing pushups be?
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On September 24 2011 13:09 AoN.DimSum wrote:Eshlow HELP!! I have this pain in my outer left hip when lifting my leg leg up. Also when I squat, I have this shooting pain in my groin. I'm looking for some pictures of the hip so I can point it out. http://www.ptandsr.com/Uploads_SiteID_20/Images/hip.jpgThe outer hip seems like the Iliotbial band. The groin pain might be the sartorius from both sides.
Can you get more specific locations?
How was the onset of pain? Acute during a specific movement or did it just get progressively worse?
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On September 24 2011 16:32 AirbladeOrange wrote:
How well can you train muscles to be good at maximum power movements as well as higher rep, lighter weight type body weight movements? Not in the same day but in the same week, both being part of a regular plan.
An example of what I mean is how much good can max benching as well as doing pushups be?
Uh, weirdly worded question.
Getting stronger is almost always better though.
I never work dips (which are harder than pushups obv) for high reps but when I test them I can 40 of them in a row just be virtue of doing heavy weighted dips. It doesn't really work the other way around so much.
If you bench 1.5-2x your bodyweight you can probably easily do 50+ pushups in a row..
If that answers your question?
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On September 24 2011 23:31 eshlow wrote:Show nested quote +On September 24 2011 13:09 AoN.DimSum wrote:Eshlow HELP!! I have this pain in my outer left hip when lifting my leg leg up. Also when I squat, I have this shooting pain in my groin. I'm looking for some pictures of the hip so I can point it out. http://www.ptandsr.com/Uploads_SiteID_20/Images/hip.jpgThe outer hip seems like the Iliotbial band. The groin pain might be the sartorius from both sides. Can you get more specific locations? How was the onset of pain? Acute during a specific movement or did it just get progressively worse?
I have been trouble finding a good picture, could you link me to one? I think its the top part of the IT band or close to that area. It has been getting worse and worse throughout the past couple weeks. The last couple days I had trouble raising my left leg when sitting down. Then also I have some discomfort when I squat all the way down. Yesterday it got really bad, I couldnt squat without this shooting pain in the inside of my groin(probably the sartorius) right when I start squatting down a bit.
So the pain that has been recurring is on top of left IT band from squatting mostly. Then yesterday there was a sharp pain in both of the sartorius while squatting. I had to stop because of the pain.
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On September 25 2011 00:18 AoN.DimSum wrote:Show nested quote +On September 24 2011 23:31 eshlow wrote:On September 24 2011 13:09 AoN.DimSum wrote:Eshlow HELP!! I have this pain in my outer left hip when lifting my leg leg up. Also when I squat, I have this shooting pain in my groin. I'm looking for some pictures of the hip so I can point it out. http://www.ptandsr.com/Uploads_SiteID_20/Images/hip.jpgThe outer hip seems like the Iliotbial band. The groin pain might be the sartorius from both sides. Can you get more specific locations? How was the onset of pain? Acute during a specific movement or did it just get progressively worse? I have been trouble finding a good picture, could you link me to one? I think its the top part of the IT band or close to that area. It has been getting worse and worse throughout the past couple weeks. The last couple days I had trouble raising my left leg when sitting down. Then also I have some discomfort when I squat all the way down. Yesterday it got really bad, I couldnt squat without this shooting pain in the inside of my groin(probably the sartorius) right when I start squatting down a bit. So the pain that has been recurring is on top of left IT band from squatting mostly. Then yesterday there was a sharp pain in both of the sartorius while squatting. I had to stop because of the pain.
What have you tried to help so far?
Also, just find a pic of the thigh/hip and mark where it is... i know where the structures are underneath. Don't need to be fancy to try to figure out where it is on your own
Tell me which portoins of the movement the specific points of pain hurt on as well
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I have been stretching and foam rolling with a lacrosse ball on it. I havent done anything for the inside of my groin except stretching.
![[image loading]](http://img194.imageshack.us/img194/3008/hipda.jpg)
It is painful at the bottom of the squat for both these points.
That bigger one hurts when I raise my left leg when sitting down.
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Hmmm, usually TFL isnt usually susceptible to knoting and causing huge amounts of problems. Do you have any types of mobility issues in the hip such as external or internal rotation deficits?
Take a front view vid and try to do both ER and IR with both hips at hte same time without allowing your pelvis to compensate.
Could be glute medius/min but that would be odd down that low in the squat... does single leg stance hurt or side lying leg abduction?
I think that both of your problems are due to one problem though most likely
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Today was actually ok, I could squat without much pain today. I still have that pain on my left side a bit.
Heres a clean, where I do a weird movement at the bottom. My right knee will go down onto the floor sometimes. I'm not sure why that happens. also I rotate to the left on the jerk a lot.
http://www.facebook.com/video/video.php?v=2141495135366
I checked some others videos, and I dont do it all the time. But I do favor that side.
Ill try to check those movements a little later.
side abductions and single leg stance are fine. How do you do external and internal rotation of hips?
Im not sure if im doing it right but I have some pain with external hip rotation.
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On September 25 2011 06:40 AoN.DimSum wrote:Today was actually ok, I could squat without much pain today. I still have that pain on my left side a bit. Heres a clean, where I do a weird movement at the bottom. My right knee will go down onto the floor sometimes. I'm not sure why that happens. also I rotate to the left on the jerk a lot. http://www.facebook.com/video/video.php?v=2141495135366I checked some others videos, and I dont do it all the time. But I do favor that side. Ill try to check those movements a little later. side abductions and single leg stance are fine. How do you do external and internal rotation of hips? Im not sure if im doing it right but I have some pain with external hip rotation.
I think I had a similar problem, and I fixed it by focusing on more hip movility. Apparently my left hip was too tight, so my right leg was going more outwards putting more weight on that side (during sumo deadlifts, which are even wider than squats). Maybe ur experience might be similar.
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Yeah I think I have trouble lining up my feet right, that might be a problem...
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On September 25 2011 06:40 AoN.DimSum wrote:Today was actually ok, I could squat without much pain today. I still have that pain on my left side a bit. Heres a clean, where I do a weird movement at the bottom. My right knee will go down onto the floor sometimes. I'm not sure why that happens. also I rotate to the left on the jerk a lot. http://www.facebook.com/video/video.php?v=2141495135366I checked some others videos, and I dont do it all the time. But I do favor that side. Ill try to check those movements a little later. side abductions and single leg stance are fine. How do you do external and internal rotation of hips? Im not sure if im doing it right but I have some pain with external hip rotation.
Hip IR:
http://www.lhup.edu/yingram/jennifer/LEMMT/GintrotSP.jpg
I want to know if you have any asymmetries both that way and the other way
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are excess calories used to build muscle?
arghhh i hope so coz i havent been getting the required amount of protein everyday  .
also cant get supps yet.
What it the best way to develop strength to do an L-seat?
are vertical knee raises, weighted planks or normal leg raises on a soft surface good for this?
i am not quite sure if i can do hanging leg raises properly yet because i cant hang on the bar for long enough.
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On September 25 2011 15:35 jjhchsc2 wrote:are excess calories used to build muscle? arghhh i hope so coz i havent been getting the required amount of protein everyday . also cant get supps yet. What it the best way to develop strength to do an L-seat? are vertical knee raises, weighted planks or normal leg raises on a soft surface good for this? i am not quite sure if i can do hanging leg raises properly yet because i cant hang on the bar for long enough.
IMO you could just try L-sits with bent knees. Or even on a chair if you cant get your legs high enough.
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EPT
