Fitness Questions & Answers - Page 46

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?

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?

On February 15 2012 21:47 eshlow wrote:


Breath out through pursed lips instead of holding your breath.

That may help

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.

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

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

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)

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)

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.