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On February 02 2013 04:33 MrBitter wrote:Show nested quote +On February 02 2013 04:08 farvacola wrote:
Bitter, when attempting a lateral raise, does the pain flare up as you raise the weight, lower the weight, or throughout the entire movement? Also, are your arms close to straight, slightly bent, or bent during the lateral raise? It's there as soon as I put a load on it. Little more intense through the middle of the motion and eases up substantially at the top. Straight arms.
Well, keeping in mind that this is a recommendation from a personal trainer and not a trained medical professional, what you are describing is almost certainly a sprain or pulling of the supraspinatus, one of the 4 components of the rotator cuff and one of the most commonly injured. In most people, the supraspinatus is under-strengthened and risks injury with a sudden increase in workload, which would make sense in your case considering you likely only recently (re)started exercising with any degree of intensity and routine. As long as the pain gets no worse than you describe, a visit to the doctor is likely unnecessary, mostly due to the fact that there is very little they can do for most RC issues outside of invasive surgery in the case of severe injury. There are a variety of exercises and stretches that can help to alleviate pain and mechanical deficiency, but the most important thing at this juncture is that you identify the exercises that hurt and remove them from your routine for the time being. That means no lateral raises, no freeweight OHP, and likely an altered chest routine. Stick with the machines and really smash those front raises for shoulder work, and in the meantime, check out this article.
Shoulder Series #2: Supraspinatus Tendinitis. With some rest and an incorporation of some of the stretches and exercises described in that article, you should be back in full lifting form in 2-4 weeks.
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On February 02 2013 04:54 farvacola wrote:Show nested quote +On February 02 2013 04:33 MrBitter wrote:On February 02 2013 04:08 farvacola wrote:
Bitter, when attempting a lateral raise, does the pain flare up as you raise the weight, lower the weight, or throughout the entire movement? Also, are your arms close to straight, slightly bent, or bent during the lateral raise? It's there as soon as I put a load on it. Little more intense through the middle of the motion and eases up substantially at the top. Straight arms. Well, keeping in mind that this is a recommendation from a personal trainer and not a trained medical professional, what you are describing is almost certainly a sprain or pulling of the supraspinatus, one of the 4 components of the rotator cuff and one of the most commonly injured. In most people, the supraspinatus is under-strengthened and risks injury with a sudden increase in workload, which would make sense in your case considering you likely only recently (re)started exercising with any degree of intensity and routine. As long as the pain gets no worse than you describe, a visit to the doctor is likely unnecessary, mostly due to the fact that there is very little they can do for most RC issues outside of invasive surgery in the case of severe injury. There are a variety of exercises and stretches that can help to alleviate pain and mechanical deficiency, but the most important thing at this juncture is that you identify the exercises that hurt and remove them from your routine for the time being. That means no lateral raises, no freeweight OHP, and likely an altered chest routine. Stick with the machines and really smash those front raises for shoulder work, and in the meantime, check out this article. Shoulder Series #2: Supraspinatus Tendinitis. With some rest and an incorporation of some of the stretches and exercises described in that article, you should be back in full lifting form in 2-4 weeks.
Wow. Proof that TL knows everything.
Thank you. This describes the pain I've been experiencing perfectly.
I will take it easy on the lifts that aggravate it for the next couple of weeks.
<3
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I have a friend who complained about a similar thing in his shoulders, hips and knees when he switched to free weights. We think it was probably because he'd gotten strong on machines and then when he switched to free weights some of his larger muscles were strong so he could handle a lot of weight but he was blowing up his underdeveloped stabiliser muscles. Just speculation though, never followed up on it as it went away.
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On February 02 2013 06:17 MrBitter wrote:Show nested quote +On February 02 2013 04:54 farvacola wrote:On February 02 2013 04:33 MrBitter wrote:On February 02 2013 04:08 farvacola wrote:
Bitter, when attempting a lateral raise, does the pain flare up as you raise the weight, lower the weight, or throughout the entire movement? Also, are your arms close to straight, slightly bent, or bent during the lateral raise? It's there as soon as I put a load on it. Little more intense through the middle of the motion and eases up substantially at the top. Straight arms. Well, keeping in mind that this is a recommendation from a personal trainer and not a trained medical professional, what you are describing is almost certainly a sprain or pulling of the supraspinatus, one of the 4 components of the rotator cuff and one of the most commonly injured. In most people, the supraspinatus is under-strengthened and risks injury with a sudden increase in workload, which would make sense in your case considering you likely only recently (re)started exercising with any degree of intensity and routine. As long as the pain gets no worse than you describe, a visit to the doctor is likely unnecessary, mostly due to the fact that there is very little they can do for most RC issues outside of invasive surgery in the case of severe injury. There are a variety of exercises and stretches that can help to alleviate pain and mechanical deficiency, but the most important thing at this juncture is that you identify the exercises that hurt and remove them from your routine for the time being. That means no lateral raises, no freeweight OHP, and likely an altered chest routine. Stick with the machines and really smash those front raises for shoulder work, and in the meantime, check out this article. Shoulder Series #2: Supraspinatus Tendinitis. With some rest and an incorporation of some of the stretches and exercises described in that article, you should be back in full lifting form in 2-4 weeks. Wow. Proof that TL knows everything. Thank you. This describes the pain I've been experiencing perfectly. I will take it easy on the lifts that aggravate it for the next couple of weeks. <3
I think my next massage I'm going to have her spend the entire hour on my rotator cuff. My infra/super are super tight. And my lats. #weightliftingproblems
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I finished exams a little while ago so I'm back at my parents for the weekend, I love Uni but coming home occasionally is awesome.
I did Smolov Jr bench then DLs at the rowing club, and get handed a pint of ale when I finish my top set. Drive home and in the 30 min journey did not see one single car at all, then come home and get in a 7ft iron bath where I can lie back and float, then steak for dinner and my Mum's sticky toffee pudding after. It's just nice given that on Monday I'm going back to squalor with five other guys who openly admit to pissing in the shower, whilst living off protein shake, pasta and vit pills until the kitchen actually gets cleaned (so much crap built up through exams there is not a single empty surface, including all but one of the hobs).
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Ugh. So I have gone 2 weeks without eating processed foods. I have been lifting weights and eating healthy. I have been staying at a constant weight and I have noticed I am starting to look more toned. Today, I decided to take the day off because my back has been hurting and my training has been fairly good. When I got home, I ate 2 chocolate bars and had a can of pop. Man! I was doing so well. I'm really angry at myself for doing it too  Hopefully I can get back on track.
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Phyre and Farve I must have gotten some shit in my brain at some point because for some reason I really thought decline was the better but it doesn't look that way. Farva I so should get back into heavy dips...that's some good stuff.
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On February 02 2013 08:21 autoexec wrote:Ugh. So I have gone 2 weeks without eating processed foods. I have been lifting weights and eating healthy. I have been staying at a constant weight and I have noticed I am starting to look more toned. Today, I decided to take the day off because my back has been hurting and my training has been fairly good. When I got home, I ate 2 chocolate bars and had a can of pop. Man! I was doing so well. I'm really angry at myself for doing it too Hopefully I can get back on track.
2 candy bars aren't going to undo 2 weeks of good work. Don't sweat it. We all deserve a cheat day once in awhile.
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I know. I am just upset with the fact that I find myself not mentally tough enough to get through it. I am going to push myself extra hard this weekend and the next week. Hopefully I will have enough sef control to get through. Thanks for the encouragement though 
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On February 02 2013 11:05 autoexec wrote:I know. I am just upset with the fact that I find myself not mentally tough enough to get through it. I am going to push myself extra hard this weekend and the next week. Hopefully I will have enough sef control to get through. Thanks for the encouragement though
Dude!!! You have any idea how many people need cheat days in order to maintain psychological equilibrium? Don't sweat giving in to intense cravings every once in a while. The guilt and shame are totally out of place. As long as you maintain your calories in/ calories out on every other day and eat well, having some shit once in two weeks is going to have a virtually negligible effect. In my opinion the two most important things you need to aim for in a period of training (for weightlifting, bodybuilding or sports) are 1) good morale and 2) good health. Both are the two biggest killers of people's ability to train consistently for extended periods of time.
Anyway, there's nothing wrong with moving that cheat day back in the schedule and trying to go longer 'stretches' without the cheat. Kai Greene talks about how he goes through the entire preparation for Olympia (8 weeks) thinking about eating a chocolate cake and harnesses the intensity of the craving he has for it to give him extra strength and intensity in the gym!
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On February 02 2013 11:05 autoexec wrote:I know. I am just upset with the fact that I find myself not mentally tough enough to get through it. I am going to push myself extra hard this weekend and the next week. Hopefully I will have enough sef control to get through. Thanks for the encouragement though
Don't worry, once you get past the initial craving stage you'll find you don't really care for shitty food any more.
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On February 02 2013 11:05 autoexec wrote:I know. I am just upset with the fact that I find myself not mentally tough enough to get through it. I am going to push myself extra hard this weekend and the next week. Hopefully I will have enough sef control to get through. Thanks for the encouragement though
From March to December of last year I was dieting down from being a real fat mofo. I had a weekly cheat meal. I'm down 40+ lbs from then.
You don't have to be so strict in your eating 100% of the time. Just most of the time.
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On February 02 2013 14:34 decafchicken wrote:Show nested quote +On February 02 2013 11:05 autoexec wrote:I know. I am just upset with the fact that I find myself not mentally tough enough to get through it. I am going to push myself extra hard this weekend and the next week. Hopefully I will have enough sef control to get through. Thanks for the encouragement though Don't worry, once you get past the initial craving stage you'll find you don't really care for shitty food any more.
I find even if I go back to processed foods/legumes/grains/other shit I don't eat, I still don't enjoy them... I just eat them beause they're cheap and fast and I am a college student in a crazy rush. I can't wait until I have a real 9-5 job and I can afford/make time for paleo 24/7.
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On February 02 2013 14:34 decafchicken wrote:Show nested quote +On February 02 2013 11:05 autoexec wrote:I know. I am just upset with the fact that I find myself not mentally tough enough to get through it. I am going to push myself extra hard this weekend and the next week. Hopefully I will have enough sef control to get through. Thanks for the encouragement though Don't worry, once you get past the initial craving stage you'll find you don't really care for shitty food any more.
This is so true. Whenever I smell greasy/unhealthy food, I never want to eat it.
Except for Pepperoni Pizza this one time in English class. Man, that stuff smelled delicious! ^^
On February 02 2013 16:41 phyre112 wrote:Show nested quote +On February 02 2013 14:34 decafchicken wrote:On February 02 2013 11:05 autoexec wrote:I know. I am just upset with the fact that I find myself not mentally tough enough to get through it. I am going to push myself extra hard this weekend and the next week. Hopefully I will have enough sef control to get through. Thanks for the encouragement though Don't worry, once you get past the initial craving stage you'll find you don't really care for shitty food any more. I find even if I go back to processed foods/legumes/grains/other shit I don't eat, I still don't enjoy them... I just eat them beause they're cheap and fast and I am a college student in a crazy rush. I can't wait until I have a real 9-5 job and I can afford/make time for paleo 24/7.
I agree completely. I try to eat as healthy as I can in college, but I am really excited to fix all my own food so I can eat good healthy foods.
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Hi guys. This is my first time posting in this subforum, so i'm not exactly sure. But what is a good resource to create a program for weight lifting. I'm 18 150lbs and I have never really lifted weights before in my life. I'm pretty fit though and I try to run everyday but i think i should start lifting weights to help me as i want to start losing a bit of weight.
From what I've read soo far, Im going to have to increase my sleep a bit. Waking up at 7:30 means i need to go to bed around 11. And changing my diet to be a little healthier. However since i don't really know anyone who lifts I come to you TL. I want to work out for about an hour probably around 3-4 times a week not including running. I know about what weights im supposed to start out based on what gains i want to make but i have no clue what kind of exercises im supposed to be doing.
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bodybuilding.com and t-nation.com both have resources to build pretty much any kind of workout. Also, for a good orientation in lifting then a nice resource is the book 'starting strength' by Mark Rippetoe which you will see mentioned often here. You can buy it off Amazon or get it in pdf format to read on a kindle/ your computer.
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Papua New Guinea1059 Posts
Don't build your own program, you'll end up with a bad set of exercises performed in a wrong order with bad amount of reps and rest time. Unless you know what you're doing.
There are some links here: http://www.teamliquid.net/forum/viewmessage.php?topic_id=261928
Or just get a featured workout plan from bodybuilding.com that fits your goal.
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I want to gain weight and be more healthy overall, but I have no control over what I eat everyday (my grandma do the cooking for the whole family). Is there an exercise that doesn't rely too much on nutrition, and can be practiced at home? (no money for gym). I'm 174 cm, 55 kg. (5.7 ft, 121 lbs).
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Papua New Guinea1059 Posts
On February 03 2013 22:17 Garnet wrote:
I want to gain weight and be more healthy overall, but I have no control over what I eat everyday (my grandma do the cooking for the whole family). Is there an exercise that doesn't rely too much on nutrition, and can be practiced at home? (no money for gym). I'm 174 cm, 55 kg. (5.7 ft, 121 lbs).
You can do squats with a backpack full of books, stones, whatever.
You can do all kinds of pushups.
You can do pullups if you can afford a pullup bar(20 bucks or so I think).
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On February 03 2013 22:17 Garnet wrote:
I want to gain weight and be more healthy overall, but I have no control over what I eat everyday (my grandma do the cooking for the whole family). Is there an exercise that doesn't rely too much on nutrition, and can be practiced at home? (no money for gym). I'm 174 cm, 55 kg. (5.7 ft, 121 lbs).
Depends on what you have at home. Dips between two sturdy chairs or tables or something would be good. Pull-ups/chin-ups are a really good idea if you can get a bar/ledge that can support your weight.
Also check out http://www.teamliquid.net/forum/viewmessage.php?topic_id=288386 . I think there's a fair amount of bodyweight exercises for core.
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EPT
