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lyAsakura
United States1414 Posts
On February 15 2012 09:28 guyabs wrote: Just did squats for the first time 3 days ago. My thighs are still sore, is it normal that its taking this long to recover? http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness | ||
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Sneakyz
Sweden2361 Posts
Is this something I should be worried about? | ||
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eshlow
United States5210 Posts
On February 15 2012 21:09 Sneakyz wrote: After I've done a really heavy set of deadlifts in the lower repetition range, like 1-3 reps, I see bright sparkles in front of me. It's only for a short period of time, maybe 10-30sec, and I don't really feel ill of anything. Well I feel like shit after my workout but I guess that's what Coan/phillipi does to you. Is this something I should be worried about? Breath out through pursed lips instead of holding your breath. That may help | ||
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KOVU
Denmark708 Posts
On February 15 2012 21:47 eshlow wrote: Breath out through pursed lips instead of holding your breath. That may help I used to get this all the time when doing cleans, breathing properly and at the right time fixed it. The actual cause for it is a heightened blood pressure in the skull, right? | ||
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funkie
Venezuela9376 Posts
I'm inter "doing" them on my workout days (I'm not on SS anymore, I don't even know what I'm on haha). Doing this Day A: Squats Bench Deadlift Day B: Front Squats Power Cleans Clean and Jerk Should I be maxing out (my max in front squat is 100kg, and I gotta do 95-97 today) on it? or since it's wednesday, I should deload a bit? (I'm still sore as fuck from the session on monday (day a)) halpz. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On February 16 2012 01:12 funkie wrote: Should I be doing like full Front Squat and Back Squats? I'm inter "doing" them on my workout days (I'm not on SS anymore, I don't even know what I'm on haha). Doing this Day A: Squats Bench Deadlift Day B: Front Squats Power Cleans Clean and Jerk Should I be maxing out (my max in front squat is 100kg, and I gotta do 95-97 today) on it? or since it's wednesday, I should deload a bit? (I'm still sore as fuck from the session on monday (day a)) halpz. Intermediate problems generally have a light wednesday, and a heavy monday/friday. Then again a bunch of Bulgarian methods have you going balls-out 12x a week. Curious to see how your progress will be with your program  | ||
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KOVU
Denmark708 Posts
On February 16 2012 16:05 NeedsmoreCELLTECH wrote: Intermediate problems generally have a light wednesday, and a heavy monday/friday. Then again a bunch of Bulgarian methods have you going balls-out 12x a week. Curious to see how your progress will be with your program At a BDW of 86kg with a squat of 103kg for 3x5, would I be considered intermediate? I still backsquat 3x a week with no light days. I don't know if I should make one of my days a light day or just wait till I stall with doing that? | ||
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Zafrumi
Switzerland1272 Posts
not quite intermediate yet. have you reset your squat yet? generally you wait until you have to reset 2-3 times before you move on to an intermediate program. | ||
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KOVU
Denmark708 Posts
Guess ill just go onto intermediate when I stall | ||
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funkie
Venezuela9376 Posts
On February 16 2012 16:05 NeedsmoreCELLTECH wrote: Intermediate problems generally have a light wednesday, and a heavy monday/friday. Then again a bunch of Bulgarian methods have you going balls-out 12x a week. Curious to see how your progress will be with your program Uhuh, the only "change" for this program has been the adding of Clean and Jerk. yesterday was such a bad day, I think I tore my abductor apart. shit was so painful, I couldn't even walk. I did Front Squat, working out through PAIn, decaf principle and all, (80kg x 1 x 5, 95kg x 2 x 5) I couldn't go on anymore. I had to go home and apply some ice on it, then bandages and hope rice would be the solution. When I took the bandages today, It felt "weird" at first, but I have no pain that I can notice, will stretch it today and see how it goes. I hope this doesn't stop me from trying a 150kg deadlift tomorrow.  fuck taht'd be so nice.And Yes, this "routine" has been working wonders for me, I've increased my front squat by like 30-20kg in 3months. Front squat has algo gotten a lot better form wise, and I hope to try 120kg on friday too (my current max) That'd be sweet to pull of. .Overall my lifts have increased thanks to the Front Squatting and the Clean and Jerk, my back is more "Prominent" and I'm a leaner version of my 75-80kg self. so yes, I'm pretty happy with this routine, hopefully by June or July, I can add snatches in too  . | ||
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Zafrumi
Switzerland1272 Posts
I would not be surprised if you stall pretty quickly once you get back to your previous maxes.on the other hand if its working for you then why not... and I really dont know shit about programming ^^ thats just my opinion | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
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FFGenerations
7088 Posts
i want to add lateral shoulder raises, because i think OHP works the shoulders in a different way to lateral shoulder raises, and my shoulder strength in that area is absolutely fucking awful* (my OHP is 42.5kg 3x5) 1. what do you think about the lateral shoulder raise? 2. where should i add it in SS? (after OHP? after cleans as an extra? or maybe on bench day?) thanks * i got a memory matress because i cant lie on my shoulders in bed anymore, they were becoming separated and painful and clicking and grinding all the time, couldnt raise my arms in the air let alone circle them. its much better now but not perfect, i cant lie on my shoulder/arm in bed still, it aches like hell after a short while and keeps aching the rest of the day) | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On February 17 2012 08:47 FFGenerations wrote: im doing SS i want to add lateral shoulder raises, because i think OHP works the shoulders in a different way to lateral shoulder raises, and my shoulder strength in that area is absolutely fucking awful* (my OHP is 42.5kg 3x5) 1. what do you think about the lateral shoulder raise? 2. where should i add it in SS? (after OHP? after cleans as an extra? or maybe on bench day?) thanks * i got a memory matress because i cant lie on my shoulders in bed anymore, they were becoming separated and painful and clicking and grinding all the time, couldnt raise my arms in the air let alone circle them. its much better now but not perfect, i cant lie on my shoulder/arm in bed still, it aches like hell after a short while and keeps aching the rest of the day) If your OHP is 42,5kg, your shoulder strength everywhere is awful. Do a program and start adding them in when you OHP 55/60kg's x5. | ||
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Malinor
Germany4732 Posts
On February 17 2012 08:47 FFGenerations wrote: im doing SS i want to add lateral shoulder raises, because i think OHP works the shoulders in a different way to lateral shoulder raises, and my shoulder strength in that area is absolutely fucking awful* (my OHP is 42.5kg 3x5) 1. what do you think about the lateral shoulder raise? 2. where should i add it in SS? (after OHP? after cleans as an extra? or maybe on bench day?) thanks * i got a memory matress because i cant lie on my shoulders in bed anymore, they were becoming separated and painful and clicking and grinding all the time, couldnt raise my arms in the air let alone circle them. its much better now but not perfect, i cant lie on my shoulder/arm in bed still, it aches like hell after a short while and keeps aching the rest of the day) If you want to add lateral raises, just add them every other workout for very light weights for 3sets of 10-15 reps and then just progress whenever you can do these reps easily. There is no reason for a guy of your strength to go heavy on those. | ||
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Deadeight
United Kingdom1629 Posts
I already eat a lot of meat at dinner, and always have meat for lunch. I have protein shakes so protein intake I'm sure is high enough. I only have veg at dinner. But should I be looking at my diet to increase gains? Would changing my fat/carb intake change my muscle growth at all? I assume I'm fine but I'm fairly uneducated about diet. | ||
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Reverb1234
South Africa2 Posts
You need to keep a stable diet, in other words, dont starve yourself, that would be dumb. but look at eating healthy and steadly drink protein shakes etc. the second you add stuff like fats like chips mc donalds etc, thats asking for trouble. | ||
Daigomi
South Africa4316 Posts
On February 18 2012 01:27 Deadeight wrote: I just eat what I want when I want, and do a lot of exercise. I'm slim and happy with my fat percentage, but I am wanting to gain muscle as best I can. I already eat a lot of meat at dinner, and always have meat for lunch. I have protein shakes so protein intake I'm sure is high enough. I only have veg at dinner. But should I be looking at my diet to increase gains? Would changing my fat/carb intake change my muscle growth at all? I assume I'm fine but I'm fairly uneducated about diet. It depends on a whole number of things. For one, you'd want to what your average daily calorie burn is, and how close you are to it. If you're eating way underneath it, then it doesn't matter too much if your fat intake is higher, since you're burning off all the calories you get in. On the other hand, if you're eating above your daily limit, you'd want to keep carbs higher than fat (I've seen the IF guys suggest 40-50g of fat at most). Regarding protein, general wisdom is you want to get 2g of protein per 1kg/2lb bodyweight. For me, this was considerably more than I got in on a daily basis even though I was aiming for it. If it's purely about gaining muscle at the top speed possible, most people suggest eating at least 3000 calories a day. I did that for about 4 months, and while I got stronger pretty quickly, I also picked up about 8kgs during that period (some muscle, some fat). Leangains suggests basing the amount you eat on how many calories you burn per day on average, and then eating 20% more or workout days and 20% less on other days. Either way, as long as you're eating as much as you burn per day or more, and you get enough protein in, your diet shouldn't interfere with your muscle gain. | ||
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Catch
United States616 Posts
HIIT>LISS for cardio right? I'll be starting rugby way sooner than I thought (3-4 weeks) and I pretty much want the most bang for my buck in this short ass time. Also, what is a good starting time for HIIT sessions? I was thinking 30/90 x 5-6. | ||
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Deadeight
United Kingdom1629 Posts
On February 18 2012 10:30 Daigomi wrote: It depends on a whole number of things. For one, you'd want to what your average daily calorie burn is, and how close you are to it. If you're eating way underneath it, then it doesn't matter too much if your fat intake is higher, since you're burning off all the calories you get in. On the other hand, if you're eating above your daily limit, you'd want to keep carbs higher than fat (I've seen the IF guys suggest 40-50g of fat at most). Regarding protein, general wisdom is you want to get 2g of protein per 1kg/2lb bodyweight. For me, this was considerably more than I got in on a daily basis even though I was aiming for it. If it's purely about gaining muscle at the top speed possible, most people suggest eating at least 3000 calories a day. I did that for about 4 months, and while I got stronger pretty quickly, I also picked up about 8kgs during that period (some muscle, some fat). Leangains suggests basing the amount you eat on how many calories you burn per day on average, and then eating 20% more or workout days and 20% less on other days. Either way, as long as you're eating as much as you burn per day or more, and you get enough protein in, your diet shouldn't interfere with your muscle gain. Oh wow, thanks. I'm about 85kg at the moment I think, for 170g I'm going to have to start having an extra protein shake. Thanks. I think I'll look into estimating my calories burnt then. @Reverb1234, I don't actually eat McDs or anything at all, I don't like it. I don't like chips either really. I do make burgers for myself a lot though so that may well be as bad, and probably too much bacon. | ||
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