EPTFitness Questions & Answers - Page 53
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mordek
United States12705 Posts
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eshlow
United States5210 Posts
On March 16 2012 22:42 mordek wrote: Eshlow, you mention strength and mobility work to correct muscle imbalances in regards to joints clicking/popping. What kind of mobility work do you recommend for the knee? I'm working on the strength with good success and being conscientious of posture but I've been paranoid about my left knee since ACL reconstruction 2 years ago. It pops when I straighten it which I was told was normal after the surgery but like I said I'm paranoid. I'm hoping to stave off any reinjury! Check out mobilitywod.com ! I mean, in general if you have tight muscles -- IT band/abductors, adductors/groin, quads, hams try to stretch them and even them out; IF you know you have some imbalance like quad is much stronger htan hammy then even that out too. Not much I can say beyond that unless you give me more details -- you can usually tell the strength by the amount of muscle someone has, and the tightness by looking at how terrible you are with 3rd world squat | ||
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mordek
United States12705 Posts
On March 18 2012 07:59 eshlow wrote: Check out mobilitywod.com ! I mean, in general if you have tight muscles -- IT band/abductors, adductors/groin, quads, hams try to stretch them and even them out; IF you know you have some imbalance like quad is much stronger htan hammy then even that out too. Not much I can say beyond that unless you give me more details -- you can usually tell the strength by the amount of muscle someone has, and the tightness by looking at how terrible you are with 3rd world squat Thanks there's a lot of good stuff here. I just wasn't sure beyond rolling and stretching what I can do since Ultimate season just started and I can feel it in my knees already. If I had to pinpoint one issue it would be tight IT band (and TFL maybe?). I've had issues with it since cross country in college. | ||
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billy5000
United States865 Posts
After a month later when my hip healed, I've been messing with high bar squats, which I could go a bit below parallel with ease. However, I miss the intensity of the low bar squats, relatively speaking. So one day I decided to try low bar but going ~15-20 degrees above parallel. It felt AMAZING. I don't even see a butt wink when I do it. Like if I were to go down an inch lower, that's when I start to see my lower back rounding (I've always had this problem). I don't know. I feel like I'm cheating, but then I'm not lifting for competitions or to compare my PR with others. I'm only doing this for personal gains and to look and feel good. It just feels really weird because I took pride in my parallel squats prior to injury. I'd always make examples of the people who don't go parallel to my beginner friends as what not to do..and now, lol. Am I just making excuses for myself? Or is what I'm doing reasonable? I feel guilty every time I do these so-called squats nowadays..note, I've been stretching my hips using mwod videos of sanfranciscocrossfit for 2 full months now, and it still feels awkward (not necessarily tense) going parallel. | ||
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mordek
United States12705 Posts
Anyways did some research, looks like squats and dl's are good when addressed properly. This as mostly leg length and side-to-side adjustments so you don't exascerbate the deformity and instead strengthen the weak side. I'm going to talk to him and try to get more details on what it is but the lower back rounding immediately worried me and I couldn't find anything on it. Not scoliosis? Out of my league here but I want to keep this guy motivated since he's skinny as a twig and it sounds like he needs the back strengthening  | ||
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FiWiFaKi
Canada9859 Posts
For numbers, I have been doing my routine for 7-8 months in a lazy fashion, it a combination of heavylifts and assist work. I have 275lb squat, 355dl, 210bp, and 70ohdp @ 170lb (10-12%bf)... So I feel like my progress is good, but since my lifts are stagnating, I want to make sure all the variables influencing my workout are perfect so I can squeeze out larger lifts. Also I'm curious about suggestion of what direction I want to train in. I want my upper body opposed to my lower body strong, right now I do legs once a week, and I'm fine with how that's going. My goals are, look good (which obviously is very subjective), while making my lifts go up. I'm looking to achieve a relatively defined physique for summer while still getting stronger. I'm not after a pure strength program like Smolov, but I do want to put on more size of lean muscle (10lb). Most people here don't train like that, but if anyone does and people have suggestions for a good program to try, I'd greatly appreciate it! (: | ||
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FiWiFaKi
Canada9859 Posts
On March 19 2012 18:58 billy5000 wrote: Guys, I'm thinking about not going parallel when I do squats. I know I won't be able to call it "squats," but I've had all sorts of hip problems. Ever since I had a (left) hip injury, which was due to hip inflexibility about 2 months ago, I've been stretching daily for 10min and I still don't feel comfortable going parallel. Even my uninjured right hip feels awkward at that position. After a month later when my hip healed, I've been messing with high bar squats, which I could go a bit below parallel with ease. However, I miss the intensity of the low bar squats, relatively speaking. So one day I decided to try low bar but going ~15-20 degrees above parallel. It felt AMAZING. I don't even see a butt wink when I do it. Like if I were to go down an inch lower, that's when I start to see my lower back rounding (I've always had this problem). I don't know. I feel like I'm cheating, but then I'm not lifting for competitions or to compare my PR with others. I'm only doing this for personal gains and to look and feel good. It just feels really weird because I took pride in my parallel squats prior to injury. I'd always make examples of the people who don't go parallel to my beginner friends as what not to do..and now, lol. Am I just making excuses for myself? Or is what I'm doing reasonable? I feel guilty every time I do these so-called squats nowadays..note, I've been stretching my hips using mwod videos of sanfranciscocrossfit for 2 full months now, and it still feels awkward (not necessarily tense) going parallel. People exaggerate the importance of going to parallel, what you're doing is okay, but it has it's flaws. Let me tell you my experience with it. When I started I always did these half squat things that were tiring for my legs, and my squats went up, but when you actually go all the way down you will see you have no strength to push yourself up, it's so much more practical for real life usage to do deep squats. Also by restricting the range of motion you are also limiting to where your muscle can grow, and you wont develop all of it, therefore limiting it's size. These not-complete squats are still good for your lower back muscles and all other muscles involved, in your upper body because you are handling a heavy weight, but in the end it depends what you're trying to achieve with you squats. To some it up, it's better than nothing, but it wont help your legs nearly as much, I recommend trying a deep 45 degree leg press to work the leg muscles, as going deep really gets your hamstrings involved too, just have to learn to work around the injuries and be as careful as you can to not get any new injuries. It's once you have an injury you start being really careful with all your lifts, funny how it works. | ||
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eshlow
United States5210 Posts
On March 19 2012 02:19 mordek wrote: Thanks there's a lot of good stuff here. I just wasn't sure beyond rolling and stretching what I can do since Ultimate season just started and I can feel it in my knees already. If I had to pinpoint one issue it would be tight IT band (and TFL maybe?). I've had issues with it since cross country in college. Tight IT band can mean a lot of things... typically it means you may have some tight quads and possibly tight hamstrings too. And you likely need more glute work to take some forces off of the knee and control it better in space. As far as soft tissue work goes you can likely hit everything in the leg with a foam roller and see what has more trigger points to work on that more. | ||
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eshlow
United States5210 Posts
On March 19 2012 18:58 billy5000 wrote: Guys, I'm thinking about not going parallel when I do squats. I know I won't be able to call it "squats," but I've had all sorts of hip problems. Ever since I had a (left) hip injury, which was due to hip inflexibility about 2 months ago, I've been stretching daily for 10min and I still don't feel comfortable going parallel. Even my uninjured right hip feels awkward at that position. After a month later when my hip healed, I've been messing with high bar squats, which I could go a bit below parallel with ease. However, I miss the intensity of the low bar squats, relatively speaking. So one day I decided to try low bar but going ~15-20 degrees above parallel. It felt AMAZING. I don't even see a butt wink when I do it. Like if I were to go down an inch lower, that's when I start to see my lower back rounding (I've always had this problem). I don't know. I feel like I'm cheating, but then I'm not lifting for competitions or to compare my PR with others. I'm only doing this for personal gains and to look and feel good. It just feels really weird because I took pride in my parallel squats prior to injury. I'd always make examples of the people who don't go parallel to my beginner friends as what not to do..and now, lol. Am I just making excuses for myself? Or is what I'm doing reasonable? I feel guilty every time I do these so-called squats nowadays..note, I've been stretching my hips using mwod videos of sanfranciscocrossfit for 2 full months now, and it still feels awkward (not necessarily tense) going parallel. Depends on what you're training for IMO -- if you are training for athletics or improving your speed I would go with high bar back squats.. generally better for that type of thing. In any case, hang out a big more in a 3rd world squat / asian squat to make your mobility a lot better | ||
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eshlow
United States5210 Posts
On March 20 2012 00:09 mordek wrote: I've recruited a buddy of mine to start lifting with me and I was showing him the ropes this morning. His last weightlifting experience was close to ten years ago. He's probably 6'4" and 170 lbs. I was working on squat form with him and he couldn't get his lower back to arch. I'm not an expert but I'm aware of what my back looks like and my training partners looks like and this was not it. No pain however, we started off at light weights so I was thinking maybe we'll keep it there and keep working on it. He proceeds to tell me at the deadlifts he has scoliosis. We get through it fine but I was concerned about his back and form. Anyways did some research, looks like squats and dl's are good when addressed properly. This as mostly leg length and side-to-side adjustments so you don't exascerbate the deformity and instead strengthen the weak side. I'm going to talk to him and try to get more details on what it is but the lower back rounding immediately worried me and I couldn't find anything on it. Not scoliosis? Out of my league here but I want to keep this guy motivated since he's skinny as a twig and it sounds like he needs the back strengthening Scoliosis laterally? Can he maintain proper lumbar curvature while standing but not do it when squatting? Can he do it lying down? | ||
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eshlow
United States5210 Posts
On March 20 2012 05:44 FiWiFaKi wrote: Just a question that just came up because I was reading the TLHF thread. Do I want to go to failure or what is the idea? For deadlift, benchpress, press, pull-ups, dips, I always go to failure for my last two sets. I think I do a pretty good job at keeping me technique/form strong, but is this a bad habit? I do 4x5-8 (depending on exercise and which set I'm on)... so usually it goes two warm up sets, then my first two work sets are usually 7 reps each, with energy to maybe push one more rep after. Then I do my third set to failure which usually involves me getting 6 reps. And the last set is me pushing 5 or 6 to failure depending on if I'm trying to get a PR, and usually I fall one rep short of that (which is no big deal imo). For numbers, I have been doing my routine for 7-8 months in a lazy fashion, it a combination of heavylifts and assist work. I have 275lb squat, 355dl, 210bp, and 70ohdp @ 170lb (10-12%bf)... So I feel like my progress is good, but since my lifts are stagnating, I want to make sure all the variables influencing my workout are perfect so I can squeeze out larger lifts. Also I'm curious about suggestion of what direction I want to train in. I want my upper body opposed to my lower body strong, right now I do legs once a week, and I'm fine with how that's going. My goals are, look good (which obviously is very subjective), while making my lifts go up. I'm looking to achieve a relatively defined physique for summer while still getting stronger. I'm not after a pure strength program like Smolov, but I do want to put on more size of lean muscle (10lb). Most people here don't train like that, but if anyone does and people have suggestions for a good program to try, I'd greatly appreciate it! (: Failure in the last set or two is fine. Though it depends a lot on your goals: 1. Going to failure all the time is generally not good if you want to increase your strength. 2. For hypertrophy there are pros and cons to each but it's not a bad thing. 3. Going to failure for endurance is useful. As far as upper body training goes, you can still do it 3-4x a week if you do legs 1-2x a week. That's fine to do... I don't know of any particular programs like that though I've seen some constructed with bodyweight strength work well. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On March 20 2012 05:44 FiWiFaKi wrote: Just a question that just came up because I was reading the TLHF thread. Do I want to go to failure or what is the idea? For deadlift, benchpress, press, pull-ups, dips, I always go to failure for my last two sets. I think I do a pretty good job at keeping me technique/form strong, but is this a bad habit? I do 4x5-8 (depending on exercise and which set I'm on)... so usually it goes two warm up sets, then my first two work sets are usually 7 reps each, with energy to maybe push one more rep after. Then I do my third set to failure which usually involves me getting 6 reps. And the last set is me pushing 5 or 6 to failure depending on if I'm trying to get a PR, and usually I fall one rep short of that (which is no big deal imo). For numbers, I have been doing my routine for 7-8 months in a lazy fashion, it a combination of heavylifts and assist work. I have 275lb squat, 355dl, 210bp, and 70ohdp @ 170lb (10-12%bf)... So I feel like my progress is good, but since my lifts are stagnating, I want to make sure all the variables influencing my workout are perfect so I can squeeze out larger lifts. Also I'm curious about suggestion of what direction I want to train in. I want my upper body opposed to my lower body strong, right now I do legs once a week, and I'm fine with how that's going. My goals are, look good (which obviously is very subjective), while making my lifts go up. I'm looking to achieve a relatively defined physique for summer while still getting stronger. I'm not after a pure strength program like Smolov, but I do want to put on more size of lean muscle (10lb). Most people here don't train like that, but if anyone does and people have suggestions for a good program to try, I'd greatly appreciate it! (: Are those 1rm maxes or 5rm maxes? Good progress man, I remember when you wanted to do BB and everybody was flaming you for it : / | ||
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Logros
Netherlands9913 Posts
On March 20 2012 05:44 FiWiFaKi wrote: Just a question that just came up because I was reading the TLHF thread. Do I want to go to failure or what is the idea? For deadlift, benchpress, press, pull-ups, dips, I always go to failure for my last two sets. I think I do a pretty good job at keeping me technique/form strong, but is this a bad habit? I do 4x5-8 (depending on exercise and which set I'm on)... so usually it goes two warm up sets, then my first two work sets are usually 7 reps each, with energy to maybe push one more rep after. Then I do my third set to failure which usually involves me getting 6 reps. And the last set is me pushing 5 or 6 to failure depending on if I'm trying to get a PR, and usually I fall one rep short of that (which is no big deal imo). For numbers, I have been doing my routine for 7-8 months in a lazy fashion, it a combination of heavylifts and assist work. I have 275lb squat, 355dl, 210bp, and 70ohdp @ 170lb (10-12%bf)... So I feel like my progress is good, but since my lifts are stagnating, I want to make sure all the variables influencing my workout are perfect so I can squeeze out larger lifts. Also I'm curious about suggestion of what direction I want to train in. I want my upper body opposed to my lower body strong, right now I do legs once a week, and I'm fine with how that's going. My goals are, look good (which obviously is very subjective), while making my lifts go up. I'm looking to achieve a relatively defined physique for summer while still getting stronger. I'm not after a pure strength program like Smolov, but I do want to put on more size of lean muscle (10lb). Most people here don't train like that, but if anyone does and people have suggestions for a good program to try, I'd greatly appreciate it! (: I'd take a look at Layne Norton's PHAT and Jim Wendler's 5/3/1, because with both you can combine heavy lifting/strength and higher rep hyperthropy stuff. I'm currently running 5/3/1 with more of a focus on hypertrophy (3 month boring-but-big challenge). You do 3 sets of 3-5 reps on your main lifts and on the last set you can go all out and do as many reps as you can, so that sounds like something you'd like. For the other exercises you do each day you can pick whatever you like and make it more bodybuilding or powerlifting style for example. | ||
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Risen
United States7927 Posts
To sum: SS feels like it was built for those with less time on their hands than I do. Given the ability to dedicate as much time as needed to getting stronger, what can I do in combination with, or other than, SS? (or if SS is the way to go just let me know and I'll keep reading books in my spare time) ((Not really a complaint so I didn't list it with my gripe, but my belly feels bigger even though my waist is smaller... it's weird)) | ||
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mordek
United States12705 Posts
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Risen
United States7927 Posts
On March 23 2012 00:52 mordek wrote: You can try adding the auxiliary lifts he has in the book. Also, don't undervalue the benefits of rest/recovery. Sounds good, thank you for the quick response! | ||
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FiWiFaKi
Canada9859 Posts
On March 22 2012 19:51 NeedsmoreCELLTECH wrote: Are those 1rm maxes or 5rm maxes? Good progress man, I remember when you wanted to do BB and everybody was flaming you for it : / They are all my last set work sets, so 5-6 reps! Thank you, it just goes to show, as long as you're dedicated, eat right, sleep well, and keep at it, you can get strong doing one of many different programs. I'm still far from where I want to be, but I've been keeping up with your progress too, keep it up (: I'd take a look at Layne Norton's PHAT and Jim Wendler's 5/3/1, because with both you can combine heavy lifting/strength and higher rep hyperthropy stuff. I'm currently running 5/3/1 with more of a focus on hypertrophy (3 month boring-but-big challenge). You do 3 sets of 3-5 reps on your main lifts and on the last set you can go all out and do as many reps as you can, so that sounds like something you'd like. For the other exercises you do each day you can pick whatever you like and make it more bodybuilding or powerlifting style for example. Layne Norton's PHAT looks crazy, definitely looks like something I'd be interested in, lots of variety, lots of volume, actually it seems very hypertrophy designed. I think I'm going to switch over to something like this for three months or so, and just see what happens I suppose. Thank you! If anyone has any experience with such programs, sharing would be really appreciated. | ||
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Logros
Netherlands9913 Posts
On March 23 2012 01:12 FiWiFaKi wrote: Layne Norton's PHAT looks crazy, definitely looks like something I'd be interested in, lots of variety, lots of volume, actually it seems very hypertrophy designed. I think I'm going to switch over to something like this for three months or so, and just see what happens I suppose. Thank you! If anyone has any experience with such programs, sharing would be really appreciated. Just be sure to start out at a lighter volume and slowly work your way up, it's what he recommends as well. There's a nice article on simplyshredded which goes into detail on everything. | ||
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glurio
Germany597 Posts
I'd switch out the lower body hypertrophy stuff for some more upper body work. Different BB oriented programs you can use are HST or DC training, both can give good results. Also plyoathletics ( http://plyo.tumblr.com/ ) has some really good routines, although they are pretty similar to PHAT. | ||
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Sneakyz
Sweden2361 Posts
The program on simplyshredded is only a sample of what he was running at the time, I've seen lots of variations posted by Layne himself. You can obviously mess with the program to fit your needs as long as you train both power and hypertrophy, since that is the entire purpose of the program. If you decide to run the program on simplyshredded.com I would recommend switching the shoulder power/hypertrophy days. Meaning on the upper body power day you do the shoulder hypertrophy stuff, and after your back hypertrophy work you do the heavy shoulder presses. Otherwise your shoulders will be very tired from the heavy bench presses. | ||
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