EPTFitness Questions & Answers - Page 42
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infinity21
Canada6683 Posts
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Hurricane
United States3939 Posts
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infinity21
Canada6683 Posts
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decafchicken
United States20175 Posts
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Hurricane
United States3939 Posts
Table 4.1.6.10 [...] Floors and areas used by passenger cars [...] must support a Minimum Specefied Concentrated Load of 2500 lbs. It's really hard doing this online because of all the sections and sub sections you have to refer to. I got to here: (1) Plain, reinforced or prestressed concrete used in [i]foundations] or in support of soil or rock shall conform with the requirements of Subsection 4.3.3 4.3.3.1 (1) Buildings and their structural members made of plain, reinforced or prestressed concrete shall conform to CAN/CSA-A23.3-M, "Design of Concrete Structures for Buildings" and stopped because I couldn't find Apendix A on the site =\ I'd definitely advise against doing this off the first floor or over a basement. If you have a cement floor though it is physically impossible to break the floor with deadlifts. | ||
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infinity21
Canada6683 Posts
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Sneakyz
Sweden2361 Posts
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infinity21
Canada6683 Posts
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TheAura
96 Posts
your garage floor may or may not be structural designed. depends if its a slab on grade or if you have basement under it. either way, as long as you put something down under it you will be able to avoid any cracking or chipping. I recommend garage over basement if i had to choose. | ||
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Advocado
Denmark994 Posts
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Sm1Le
United States179 Posts
I seriously have been searching the internet about the answers to my body, but almost every source tell a different thing. I'm an average sized teenager. 18 years old, 170lb, 5'11. I wouldn't call myself chubby, but it's hard to tell when I take off my shirt. I have a lot of fat under my arms, chest, and thigh area. Some fat in my belly/love handles. My ultimate goal: Become lean/toned. (Sorry if not specific enough) In other words, have muscle and not a lot of fat so my muscles are visible. Now some people tell me I can do lose the fat and gain the muscle at the same time. Some people tell me that's a myth, and I should just gain the muscle, and then diet (lose the fat) or the other way around... If the ability to gain muscle and lose fat at the same time is a myth, what is the best approach to reach my ultimate goal? Gain muscle first then lose weight? Or lose weight first, then gain the muscle. What's the best way to reach my goal? Thanks<3 | ||
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pyrogenetix
China5098 Posts
On January 31 2012 12:43 Sm1Le wrote: Question: [i]I seriously have been searching the internet about the answers to my body, but almost every source tell a different thing. I'm an average sized teenager. 18 years old, 170lb, 5'11. I wouldn't call myself chubby, but it's hard to tell when I take off my shirt. I have a lot of fat under my arms, chest, and thigh area. Some fat in my belly/love handles. My ultimate goal: Become lean/toned. (Sorry if not specific enough) In other words, have muscle and not a lot of fat so my muscles are visible. Now some people tell me I can do lose the fat and gain the muscle at the same time. Some people tell me that's a myth, and I should just gain the muscle, and then diet (lose the fat) or the other way around... If the ability to gain muscle and lose fat at the same time is a myth, what is the best approach to reach my ultimate goal? Gain muscle first then lose weight? Or lose weight first, then gain the muscle. What's the best way to reach my goal? Thanks<3 Reading the sticky will asnwer your questions but because I'm feeling generous today... Firstly, stop using the word toned. It does not mean what you think it means. There is muscle mass and then there is bodyfat. That's it. "Toned" by the general public just means low bodyfat. As a beginner you can definitely lose fat and gain muscle by cleaning up your diet and working out hard. These are your beginner gains. Any longer than that and it will get difficult. Either "bulk" or "cut". Bulking is eating over maintenance and building muscle. You will gain about 60% muscle and 40% fat, that's just how your body works. When cutting you eat under your maintenance and try to hold on to as much muscle as you can while burning fat. The best way to reach your goal is to stop eating crap like sugary drinks and fried shit. Eat a high protein diet and lift heavy at least 3 times a week focusing on compound lifts. Compound lifts are squats, bench, deadlift, overhead press, chinups, rows etc. Linear progression means adding 5-10lbs to your lifts whenever you can. Progressively overloading your muscles is what forces them to grow stronger and bigger, if you stay at the same weight they have no incentive to grow. Don't worry about getting "too bulky". People grossly overestimate how much muscle they can gain. Read the sticky and other credible sources like stronglifts, starting strength. | ||
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Hurricane
United States3939 Posts
On January 31 2012 12:43 Sm1Le wrote: Question: I seriously have been searching the internet about the answers to my body, but almost every source tell a different thing. I'm an average sized teenager. 18 years old, 170lb, 5'11. I wouldn't call myself chubby, but it's hard to tell when I take off my shirt. I have a lot of fat under my arms, chest, and thigh area. Some fat in my belly/love handles. My ultimate goal: Become lean/toned. (Sorry if not specific enough) In other words, have muscle and not a lot of fat so my muscles are visible. Now some people tell me I can do lose the fat and gain the muscle at the same time. Some people tell me that's a myth, and I should just gain the muscle, and then diet (lose the fat) or the other way around... If the ability to gain muscle and lose fat at the same time is a myth, what is the best approach to reach my ultimate goal? Gain muscle first then lose weight? Or lose weight first, then gain the muscle. What's the best way to reach my goal? Thanks<3 pyro did a pretty good job answering this but I still want to chime in You can definitely gain muscle and lose fat at the same time. You progress will not be as substatial as someone who doesn't care about putting on weight while increasing strength. The basic idea behind gaining/losing bodyfat is eating under/over your caloric needs, just google it if you want to figure out what yours is. You could try Leangains, which focuses on fasting for long stretches during the day/night and eating over maintenence on lift days and under on off days. By far the best program for you to be doing will be a strength routine based around squats, deadlifts and bench pressing. Starting Strength and Strong Lifts 5x5 are both great programs. This will give you a solid strength base to work with for what ever your goals are. If you want to continue in the strength routine, there are many other programs designed to make you stronger. However, if your goals are more aesthetic than strength related, look into a body building routine after finishing starting strength. There is actually a disparity in work out routines based around strength and gaining muscle mass. I'm not very well versed in the body building path, but there are some good sites to look into if you don't get addicted to strength work like most of us have. BodyBuilding.com and SimplyShredded.com are both good sites for info on body building as far as I know. For now though I would highly advise doing starting strength and just watch your diet. You will see massive gains in strength and muscle in a short period of time (2-3 months). Just be aware that you are not going to be experiencing the massive gains some people see if you choose to eat under maintenance while doing it, but you will see a drastic change in your body from the increased muscle mass and drop in body fat. | ||
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infinity21
Canada6683 Posts
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Jonoman92
United States9110 Posts
I hadn't used a belt in years. Used to use one during high school when we went heavier than body weight, but I didn't remember the difference being this big. I was absolutely amazed at the difference when I finally used one last week. I can squat so much more and do so many more reps simply by wearing a belt. Makes me feel way more comfortable as well. The internet seems to have mixed reviews, though I think I've found more people agreeing wearing a belt has benefits, especially for heavy lifts. This can apply to deadlifts as well, though I personally haven't tried using a belt while deadlifting yet. | ||
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GoTuNk!
Chile4591 Posts
On February 02 2012 09:31 Jonoman92 wrote: What are opinions on using a belt for heavy squatting? I hadn't used a belt in years. Used to use one during high school when we went heavier than body weight, but I didn't remember the difference being this big. I was absolutely amazed at the difference when I finally used one last week. I can squat so much more and do so many more reps simply by wearing a belt. Makes me feel way more comfortable as well. The internet seems to have mixed reviews, though I think I've found more people agreeing wearing a belt has benefits, especially for heavy lifts. This can apply to deadlifts as well, though I personally haven't tried using a belt while deadlifting yet. Belts help increasing Intra abdominal pressure, and thus ur overall strength. I don't know your current strength level, but I think begginers should avoid belts as they are basically "cheating" and it's fundamental to learn to use your abs as your belt. For intermediate and advanced lifters, you use belts to increase your max and include them in your training as your cycle towards your max (for example, if you plan to peak at week 8 on the deadlift, you add belt on training on week 6). | ||
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Release
United States4397 Posts
Few things to note: I am only a beginner: bench 145lbs] deadlifts and squats out of question. | ||
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Bigtony
United States1606 Posts
^ how does this form look for barbell rows? I had been doing squats/bench/standing press/deadlift and some other stuff before really starting stronglifts 5x5, and I think adding in the bent over barbell row is causing pain in my back. Watching this my form has been all wrong the whole time...horrifically wrong. Found this as well - http://stronglifts.com/how-to-master-barbell-row-technique/ herp! Have definitely been doing these all wrong and most likely it is what's causing the pain in my back. For reference, the pain is an inch or two below where my shoulder blades meet, right on top of my spine. I feel it if I force my shoulders back (like when doing squats) or stretch them forward (like in this picture: http://3.bp.blogspot.com/_Ygk-fk9wx24/Sp3ldWDGr9I/AAAAAAAAFes/vb2RxlPvsSc/s320/StandingDeepBreathing.jpg). When I'm resting I don't notice any pain, unless I touch the area. | ||
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erektion
Canada62 Posts
as for the injury, you should probably go see a physician and rest up, as that sounds as if it could get in the way of the majority of your lifts. On February 02 2012 10:57 Release wrote: What is a good routine without the use of legs? Leg injury feels bad. Few things to note: I am only a beginner: bench 145lbs] deadlifts and squats out of question. could you elaborate as to the nature of your injury? there are tons of exercises you can do without the use of your legs, but not working them at all leads to an imbalance in strength and in proportion. for example, to maintain a strong arc during a bench press, you need strong legs to stabilize your body. legs play a critical component in your strength and overall development. | ||
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Autofire2
Pakistan290 Posts
I mean, I can still get full ROM on a squat, so I ignore it sometimes, but today I couldn't go...the pain was not extreme but enough to be worrisome. Not just soreness, it seems to me. Sharp pain. Rest and Ice up? Man up and just go next time? I fear it has to do with my squats...occasionally what'll happen is when powering back up from a below-parallel squat, I'll feel like I've gone too fast, or, and this is probably worse, feel like my knees are unbending at a slightly different rate. How important is maintaining a steady speed, or unbending your knees at EXACTLY the same time? I don't know why it happens, it just sometimes seems to happen. | ||
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