EPTTL Health and Fitness Initiative 2013 - Page 86
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Dewski
United States68 Posts
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davidyang
United States5 Posts
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Osmoses
Sweden5302 Posts
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Deadeight
United Kingdom1629 Posts
My mate's a sprinter and he does a lot of bulgarian split squats because it emphasises the leg muscles and de-emphasises the back etc. Along with cleans/snatches and RDLs. He loves RDLs for some reason. He does do press once a week 5x5, and bench on another day of the week 5x5, along with pull-ups. | ||
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Osmoses
Sweden5302 Posts
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davidyang
United States5 Posts
On June 30 2013 20:28 Deadeight wrote: Becoming fat is controlled by eating, you won't get fat from SS unless you're eating a lot as well. My mate's a sprinter and he does a lot of bulgarian split squats because it emphasises the leg muscles and de-emphasises the back etc. Along with cleans/snatches and RDLs. He loves RDLs for some reason. He does do press once a week 5x5, and bench on another day of the week 5x5, along with pull-ups. I've been drinking a lot of milk like Mr. Rippetoe has instructed. I've put on ten pounds over two weeks after lifting very heavy. I have no way of telling if that is fat or muscle though. I'm 5'7" and I went from 134lbs to 144lbs (61 to 65 kg). I think once I'm at 155 I'll cut back to about 145 and do a lot of explosive work. SS seems like a good way of putting on some muscle as a base. | ||
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WiljushkA
Serbia1416 Posts
real easy way to know if you put on muscle is: have you gotten stronger? did your lifts go up as expected? | ||
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Recognizable
Netherlands1552 Posts
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shawster
Canada2485 Posts
On July 01 2013 00:55 davidyang wrote: I've been drinking a lot of milk like Mr. Rippetoe has instructed. I've put on ten pounds over two weeks after lifting very heavy. I have no way of telling if that is fat or muscle though. I'm 5'7" and I went from 134lbs to 144lbs (61 to 65 kg). I think once I'm at 155 I'll cut back to about 145 and do a lot of explosive work. SS seems like a good way of putting on some muscle as a base. if your lifts are progressing well and your belly didn't get too big then you should be fine. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On June 30 2013 12:15 davidyang wrote: I have a quick question. I know starting strength and stronglifts are two highly effective programs for beginners to put on muscle and gain strength. However, are they the best for developing relative strength? Bluntly, those programs seem like they make you kind of fat. Are they ideal for a person who wants to sprint faster and jump higher? I'd personally do 4 day program with 2x legs and 2x upper body and slightly more volume than Starting Strength. Also, no program makes you fat; nutrition makes you fat. It's very hard to progress linearly on SS with a small surplus though, so I'd recommend doing something with some assistance exercises. | ||
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phyre112
United States3090 Posts
On June 30 2013 20:28 Deadeight wrote: Becoming fat is controlled by eating, you won't get fat from SS unless you're eating a lot as well. My mate's a sprinter and he does a lot of bulgarian split squats because it emphasises the leg muscles and de-emphasises the back etc. Along with cleans/snatches and RDLs. He loves RDLs for some reason. He does do press once a week 5x5, and bench on another day of the week 5x5, along with pull-ups. That's wrong. Bulgarian Split Squats emphasize a couple of deep glute muscles. If you're doing them right, you actually put your leg in a position that has incredibly poor leverage. Clean pulls are best explosive strength builder. Less technique as a limit than in power cleans of full cleans, and less flexibility required/more weight allowed than in the snatch. RDLs are a fantastic (maybe even the best) exercise to really target the hamstrings. Absolutely agree on the eating thing though. I've never been above 14% bodyfat, no matter what program i was doing (even when I hurt myself and was doing no program for months at a time). | ||
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Deadeight
United Kingdom1629 Posts
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DarkPlasmaBall
United States45089 Posts
Why does the Food Guide Pyramid and some other traditional charts promote (far) more grains than any other food type (fruits, vegetables, proteins, dairy, etc.) when all of the newer plans and diets I see (Paleo, Primal, etc.) tell you to avoid grains like the plague? How can there be such a stark difference in planning general nutrition (or are they addressing different questions that I'm just overlooking)? (Food Guide Pyramid: http://www.ncpad.org/contentimages/455.gif ) | ||
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Pulimuli
Sweden2766 Posts
On July 01 2013 16:10 DarkPlasmaBall wrote: I'm trying to eat a little healthier in general, and I have a question about a contrast I've been seeing regarding grains: Why does the Food Guide Pyramid and some other traditional charts promote (far) more grains than any other food type (fruits, vegetables, proteins, dairy, etc.) when all of the newer plans and diets I see (Paleo, Primal, etc.) tell you to avoid grains like the plague? How can there be such a stark difference in planning general nutrition (or are they addressing different questions that I'm just overlooking)? (Food Guide Pyramid: http://www.ncpad.org/contentimages/455.gif ) Its from back in the days when grains were very important for survival (because it was cheap and easy to produce) and has little to do with what is healthy. | ||
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ieatkids5
United States4628 Posts
On July 01 2013 16:10 DarkPlasmaBall wrote: I'm trying to eat a little healthier in general, and I have a question about a contrast I've been seeing regarding grains: Why does the Food Guide Pyramid and some other traditional charts promote (far) more grains than any other food type (fruits, vegetables, proteins, dairy, etc.) when all of the newer plans and diets I see (Paleo, Primal, etc.) tell you to avoid grains like the plague? How can there be such a stark difference in planning general nutrition (or are they addressing different questions that I'm just overlooking)? (Food Guide Pyramid: http://www.ncpad.org/contentimages/455.gif ) if you want a pretty in-depth explanation/history of how the food pyramid was formed and the "general consensus" on why many big associations advocates eating grains, you can watch the lecture/presentation in the OP of the general nutrition recommendations thread. i think it's in a spoiler at the end of the OP. | ||
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Osmoses
Sweden5302 Posts
Because if so, that basically how I've been doing deadlifts all along. So inflexible I can't keep my back straight if my ass goes any lower. | ||
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Arisen
United States2382 Posts
My cardio days are not going well. I do running 4 days a week, but on Sunday I just don't know what to do or can't. I try to fit the rower at high resistance for 2k meters, but I Peter out after about 700 meters and struggle to reach a thousand. I don't really know what else to do on cardio days, I try to hit stationary bikes but the seats on those things kill my ass. I could try the spinning bikes, but that's really my only other ideas. Any tips on how to get the most out of my cardio days? | ||
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Arisen
United States2382 Posts
Got through squats with a 10 lb gain, bench with a 10 lb gain (only 10 lbs away from my first goal weight) and then was looking good to increase 10 lbs in deadlift as well...until I pulled something on my last rep :O I don't know what I pulled, I just had a sharp sensation in my lower back, then I jolted straight up. My lower back, glutes, and the upper part of my hamstrings are killing me. It's not a sharp pain, just like someone is contantly pulling on them (at least when I try to sit up straight) like the last few seconds of a stretch. I don't know how I compromised on my form to pull something on my deads, but I'm hoping against all hopes that this is at the very least a minor injury and I'm back at it in a day or two. I would hate to have to have a long recovery :/ | ||
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mordek
United States12705 Posts
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Deadeight
United Kingdom1629 Posts
I think I'm going to get an Oly bar for my grad present (fed up of driving 1h30 round trip to do the Oly lifts after working 8:30-5). I tried out six bars today: Eleiko (training not comp), Werksan, Zhang Kong, Ivanko, Taishan & Pendlay. My favourite was actually the "Zhang Kong" which I had never heard of. It just felt nice, and I really liked the knurling. Has anyone heard of or used Zhang Kong bars before? Any other notable bars I should look into? | ||
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