EPThttps://www.fitocracy.com/yearly-performance/2014/Zatic/
TeamLiquid Health and Fitness Initiative For 2023 - Page 5
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zatic
Zurich15359 Posts
https://www.fitocracy.com/yearly-performance/2014/Zatic/ | ||
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mAKiTO
Colombia4171 Posts
1st week lost 2kg and 1% BF | ||
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decafchicken
United States20132 Posts
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SoleSteeler
Canada5457 Posts
I don't have many goals for myself this year. Beginning in March I won't be lifting until probably August or so, since my wife and I are doing a 4.5 month trip through south east Asia and Europe. Then back to Canada in mid-July. I imagine it will be a few weeks to get settled and find a place to live before I can start lifting again. | ||
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IgnE
United States7681 Posts
On January 14 2015 05:46 decafchicken wrote: I sincerely doubt you lost 2kg and 1% bf unless you are extremely active and starving yourself. That'd be a 14,000 calorie deficit in a week. Lots of things like water weight and what not will contribute to weight swings, weigh yourself at the same time everyday and keep track of how your weight is trending. I can easily swing 2kg day to day, doesn't mean I gained/lost any fat or muscle. It's possible that he did it. It's not impossible for a 200+ lb person to manipulate their body drastically within a week. Maintaining that weight loss and keeping it off, however, are much much harder. Yeah he probably lost a lot of water, and yeah it's doubtful for other reasons (i.e. he doesn't seem very muscular) but this calorie counting logic is not only unhelpful, it's bad science. You can't just translate calorie deficits into pounds of fat; metabolism is far more complicated than that. As much as pseudo-scientists and engineers like to do mass-balances on diet plans and fat loss, the empirical evidence always, always, always shows that it works otherwise. If he lost 2kg and 1% bf, he is claiming to have lost approximately 1 kg worth of fat (based on ~94kg bodyweight), the rest being water or other. I know that I could lose 2 lbs of fat in a week if I wanted to. | ||
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GoTuNk!
Chile4591 Posts
Added abs and back exercises usually employed by weight lifters at the end of sessions. Doing high bar squats full olympic style (gonna do low bar on separate day as a different exercise) Improved leg and glute recruitment in the deadlift. Added paused front and regular squats. | ||
Souma
2nd Worst City in CA8938 Posts
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IgnE
United States7681 Posts
But seriously, you should be doing most "stretching" outside of the gym, not before you lift. 10-20 minutes of warm up and mobility exercises are best. | ||
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Souma
2nd Worst City in CA8938 Posts
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IgnE
United States7681 Posts
You don't do static stretches in the gym because it reduces power output and makes you more susceptible to certain injuries while not really improving your resistance to injury in any way. | ||
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Souma
2nd Worst City in CA8938 Posts
And almost everyone I see that works out a ton has a bulky, inflexible body. As someone who used to play badminton and dance I certainly don't want that to happen to me so I try to make it a thing to stretch (but some times when I'm working out with my friends who never stretch I don't get to spend as much time stretching and it annoys me). | ||
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IgnE
United States7681 Posts
Bottom line: Irrespective of the last-mentioned problems, the take home message from this and previous studies would be the same for all strength athletes who don't just walk into the gym, crank out a single max set and head home again - Refrain from performing any kind of quasi-static stretching protocol before your workout - and don't forget to look at the study population the next time you see one of the rare studies on resistance training ;-) http://www.ergo-log.com/static-muscle-stretching-before-training-reduces-maximal-strength.html Obvious. http://www.brianmac.co.uk/articles/article027.htm Article on stretching from random site. http://suppversity.blogspot.com/2012/12/exercise-round-up-hiit-prevents-angina.html Stretching blunts acute IGF-1 response and 10 week strength gains (8RM test) (Borges. 2012) -- Now, hormonal responses to exercise are certainly not everything, the fact that the non-stretchers (OST) did yet also gain significantly more strength on the bench (19% vs. 7% and 5% in the static stretching during warm-up (SBST) and the stretching before each set (SDST) groups, respectively), the leg press, leg extensions and leg curls should yet call your attention, Mr. and Mrs. "I am so freaking professional that I stretch in between every set" maniacs - after 10 weeks of training the guy next to you who sticks to a handful of warm-up sets for injury prevention is going to outperform you. Remember this is not about not warming up and making sure that you don't hurt yourself, it's just even more more evidence that the die-hard belief that static stretches are beneficial (which was btw. also the research hypothesis of the Portuguese and Brazilian scientists) is dated text book knowledge. | ||
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Souma
2nd Worst City in CA8938 Posts
I don't care about getting bulky or super strong, I'm really just working out to gain some strength and get toned again. | ||
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IgnE
United States7681 Posts
Also I'm not saying your doctor is wrong, but doctors usually don't know shit about weightlifting. Even orthopedics. | ||
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mAKiTO
Colombia4171 Posts
Im sure you are right that this isnt 100% accurate, but again Im just posting what the numbers show nothing more nothing less. on food Im just following a low GI table pretty strictly | ||
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Osmoses
Sweden5302 Posts
But the no-no only applies to static stretches amirite, dynamic i.e. bouncy are still OK? | ||
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decafchicken
United States20132 Posts
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ComaDose
Canada10357 Posts
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mordek
United States12705 Posts
On January 14 2015 15:33 Souma wrote: Interesting. As far as injury prevention goes, three years ago when I was a lot more focused on working out, I injured my neck pretty badly and the doctor said it was because my shoulders were way too stiff and it was somehow harming my neck. Back then I had stopped stretching and just did warm-up reps before every workout. Nowadays if I don't take the time to stretch my shoulders/neck I can actually feel my neck going out of wack again, so I make it a point to stretch before I work out, and it has the added benefit of making sure I'm relatively flexible. I don't care about getting bulky or super strong, I'm really just working out to gain some strength and get toned again. In line with what Igne is saying, I think the ideal situation is that you've done adequate mobility work outside of gym time so that when you do want to perform at the gym a warm up is all you need. | ||
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GoTuNk!
Chile4591 Posts
On January 15 2015 01:07 mordek wrote: In line with what Igne is saying, I think the ideal situation is that you've done adequate mobility work outside of gym time so that when you do want to perform at the gym a warm up is all you need. You should be doing mobility work as your warm up, post workout it's good to do static stretches. FWIW at the seminar klokov literally warmed up for 5 minutes at 9am in a very cold enviroment before he started snatching and worked up to an 186kg snatch and missed 193 (with a shitty bar on a rubber floor) | ||
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