On March 23 2012 00:48 Risen wrote: This starting strength program has been awesome. I'm up to 192, my waist has slimmed so that my pants are looser but my shoulders are feeling tighter against my shirts. I've maintained the program to a T. Now for my gripe... I feel like I could be gaining more strength. This program is cool, but it leaves me with nothing to do tues/thurs and weekends, which leaves me bored since school is such a joke at the moment. I have 6 months where I have near unlimited time and buying food/drink is not an issue. Are there other things I could be doing to fill the time? Other workouts that will make me stronger faster when combined with SS (or even replacing it)?
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))
You remind me of a friend of mine who constantly wants to add exercises to SS :p In my opinion, if you see good progress at the moment then enjoy it while it lasts, and don't change too much. Recovery is such an important part of your current progress, that if you start messing with it you have no idea if it will help or hurt you.
Personally, I've been eating at a calorie deficit for about six weeks now, so my recovery has been below average. As a result, my gains slowed down significantly on SS. Following the advice of the people on TL, I've lowered the intensity of my squats a bit (I start on the same weight, but after each workset I decrease the weight for the next set by 10%). Since changing, I've been making linear gains on my squats again for the first time in a long time, simply because my body is coping better with the recovery. So basically, as a result of doing less work, I've been gaining significantly more strength. Obviously recovery speed differs from person to person and depends on how much you are eating and resting, but to me, if you're making good progress, don't mess it up because you think more is better.
On March 23 2012 00:48 Risen wrote: This starting strength program has been awesome. I'm up to 192, my waist has slimmed so that my pants are looser but my shoulders are feeling tighter against my shirts. I've maintained the program to a T. Now for my gripe... I feel like I could be gaining more strength. This program is cool, but it leaves me with nothing to do tues/thurs and weekends, which leaves me bored since school is such a joke at the moment. I have 6 months where I have near unlimited time and buying food/drink is not an issue. Are there other things I could be doing to fill the time? Other workouts that will make me stronger faster when combined with SS (or even replacing it)?
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))
You remind me of a friend of mine who constantly wants to add exercises to SS :p In my opinion, if you see good progress at the moment then enjoy it while it lasts, and don't change too much. Recovery is such an important part of your current progress, that if you start messing with it you have no idea if it will help or hurt you.
Personally, I've been eating at a calorie deficit for about six weeks now, so my recovery has been below average. As a result, my gains slowed down significantly on SS. Following the advice of the people on TL, I've lowered the intensity of my squats a bit (I start on the same weight, but after each workset I decrease the weight for the next set by 10%). Since changing, I've been making linear gains on my squats again for the first time in a long time, simply because my body is coping better with the recovery. So basically, as a result of doing less work, I've been gaining significantly more strength. Obviously recovery speed differs from person to person and depends on how much you are eating and resting, but to me, if you're making good progress, don't mess it up because you think more is better.
Yeah, keep at it because it won't last that long. And hey, if you get a 300/400/500 bench/squat/dl off SS, then I don't think that's anything to complain about
SS may not be the optimal program for you but I guarantee you it'll be better than most programs you can think of. Getting stronger takes a lot less time than most people are led to believe. Enjoy your progress and keep at it.
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?
Standing it was not apparent, seemed normal. Had him bend down and the lower back started to round. Had him try focusing on keeping that tight as he went and he probably reached a 45 degree angle and then it started to round. Forgot about the lying down apart this morning. He also said the doctors never mentioned leg length. His left shoulder is lower and comes forward more when squatting.
I have some questions that've been bugging me for very long, hopefully the veterans could share some of their experiences about this.
When I workout (weight lifting, pull ups etc.) I'm always trying to gain strength and not get trimmer or leaner or whatever. With that in mind, obviously I put lots of protein into my diet. The question are these: does it matter what time I take in this amino as long as it is within the same day? Or should it be within the same hour? Should it be before or after? Do I take another dose shortly after that? Is it less effective to do 2 sets of workout and protein dosage a day? Is it ineffective even in consecutive days?
On March 24 2012 16:47 shucklesors wrote: I have some questions that've been bugging me for very long, hopefully the veterans could share some of their experiences about this.
When I workout (weight lifting, pull ups etc.) I'm always trying to gain strength and not get trimmer or leaner or whatever. With that in mind, obviously I put lots of protein into my diet. The question are these: does it matter what time I take in this amino as long as it is within the same day? Or should it be within the same hour? Should it be before or after? Do I take another dose shortly after that? Is it less effective to do 2 sets of workout and protein dosage a day? Is it ineffective even in consecutive days?
Afaik, right after a workout your body wants carbs+ protein. Amino acid pills/oil are a supplement; I take some before my morning workout, then again I don't actually eat a meal beforehand.
Don't think you need THAT much protein btw, about 160-200grams should be enough. So to answer your question; take some aminos before you workout, and then eat a bunch of protein right after. Splitting up your workout is not beneficial afaik, unless it's two different kinds of workout (e.g. cardio + lifting).
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?
Standing it was not apparent, seemed normal. Had him bend down and the lower back started to round. Had him try focusing on keeping that tight as he went and he probably reached a 45 degree angle and then it started to round. Forgot about the lying down apart this morning. He also said the doctors never mentioned leg length. His left shoulder is lower and comes forward more when squatting.
If he can stand up "straight" but has problems bending then work on hip hinging with a broomstick held behind his back on his spine
On March 24 2012 16:47 shucklesors wrote: I have some questions that've been bugging me for very long, hopefully the veterans could share some of their experiences about this.
When I workout (weight lifting, pull ups etc.) I'm always trying to gain strength and not get trimmer or leaner or whatever. With that in mind, obviously I put lots of protein into my diet. The question are these: does it matter what time I take in this amino as long as it is within the same day? Or should it be within the same hour? Should it be before or after? Do I take another dose shortly after that? Is it less effective to do 2 sets of workout and protein dosage a day? Is it ineffective even in consecutive days?
Eat isocaloric around 1g /lbs bodyweight protein Do these two everyday + Eat post workout carbs + protein
I really want to incorporate Glute Ham Raises in my training once I go back to PHAT, but I'm a bit heavy so I'm worried about tearing a hamstring. Anyone have some progression tips or do I have to start with negatives? I tried doing a negative like a year ago so I was probably like 50% as strong as I am now but it felt like I was going to tear something.
I should probably state that this is without the fancy GHR machine thing or w/e you want to call it.
I've got a problem with tight hamstrings causing a minor bend in my lower back at the bottom of squats and similar exercises. Beside stretching, would I be better off doing the full range movements or go only as far as I can keep my back tight or lay off the movement altogether until the problem is fixed?
On March 26 2012 00:23 justiceknight wrote: i have not exercise for years and i cant run due to leg surgery,is there any simple exercise to keep fit?
exercise doesn't keep you fit, proper diet does. can you walk or swim?
Unless you're eating at an incredible speed, I don't see how a diet will improve your fitness.
Justiceknight, anything that gets your heart rate up and that you can keep on doing for a reasonable amount of time will work for fitness. Whether you jog for an hour, bike for an hour, swim for an hour, or lift weights, it doesn't matter too much as long as your heart rate is reasonably high for the entire period. If you give some more info in terms of what your limitations are, what you have access to, and what you would like to do/achieve, someone might be able to give more specific advice.
I assume when you can't run you can't do jump rope either? Because that just kicks total ass, is fun and makes you sweat like nothing else. So when you can jump a little, that's what I would do.
If I want to include a little bit of cardio on off days, does it matter what time I do it? I follow leangains; if I do it before my breakfast should I take BCAA for walking 30 mins?
To this very day, I do not even know what BCAA stands for, let alone what it does, same with Jack3d, Creatine and whatnot. In my opinion you guys are all taking way too much crap that doesn't do anything for a recreational athlete.
What could some substance possibly do to make a 30 minute walk more effective?
I believe BCAA=branched chain amino acid which is found in protein and helps with recovery. Since it has less calories than protein, leangains recommends it for fasted training to get the most out of the fasted state. jack3d is some mixture of a bunch of stuff including caffeine, creatine, etc. and apparently works really well although I have never used it. Creatine is naturally stored in some capacity in your muscles and it helps with generating maximal force or something, I forget. There's been a lot of studies that showed that it has a positive affect on strength but no risks as far as they could tell.
On March 27 2012 07:40 NeedsmoreCELLTECH wrote: If I want to include a little bit of cardio on off days, does it matter what time I do it? I follow leangains; if I do it before my breakfast should I take BCAA for walking 30 mins?
No reason to take BCAA for walking, it's good for fasted training though. LISS is useful at any time, fasted or not, but I've read on few occasions that fasted state LISS supplemented with Yohimbine HCL (elevated blood sugar completely negates its effect) is effective when you're already at low body fat. That said, supplements are not necessary.
On March 27 2012 08:36 Malinor wrote: To this very day, I do not even know what BCAA stands for, let alone what it does, same with Jack3d, Creatine and whatnot. In my opinion you guys are all taking way too much crap that doesn't do anything for a recreational athlete.
What could some substance possibly do to make a 30 minute walk more effective?
Isn't that kind of like saying "What could steroids possibly do to make a 30 minute workout more effective?"
The difference may be small but over time those small things will add up. "A little bit of cardio" is not really strictly defined either so it could be everything from 3hrs of HIIT to walking 5 minutes for all we know .
On March 27 2012 01:18 Malinor wrote: I assume when you can't run you can't do jump rope either? Because that just kicks total ass, is fun and makes you sweat like nothing else. So when you can jump a little, that's what I would do.
and even if you cant jump, there are jump ropes WITHOUT ropes which are just amazing judging from the commercials.
On March 27 2012 08:36 Malinor wrote: To this very day, I do not even know what BCAA stands for, let alone what it does, same with Jack3d, Creatine and whatnot. In my opinion you guys are all taking way too much crap that doesn't do anything for a recreational athlete.
What could some substance possibly do to make a 30 minute walk more effective?
I totally agree. Imo, we "recreational athletes", as you put it, dont really need more than protein shakes (and even those can be skipped if you have the means to buy enough protein-heavy food), vitamin D for the winter months and probably fish oil because that is just unbelievable beneficial.
On March 27 2012 07:40 NeedsmoreCELLTECH wrote: If I want to include a little bit of cardio on off days, does it matter what time I do it? I follow leangains; if I do it before my breakfast should I take BCAA for walking 30 mins?
If you want to burn fat I think walks are most effective in the fasted state. BCAA is probably not necessary unless you climb some steep hills!
EPT
