EPTTL Health and Fitness Initiative 2010 - Page 38
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cz
United States3249 Posts
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Deleted User 3420
24492 Posts
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cz
United States3249 Posts
On April 19 2010 07:41 travis wrote: eshlow should I do german hangs every day? Not asked to me, but unless it is very low intensity and volume then you shouldn't be doing the same resistance exercise on back to back days as a general rule. Resistance exercises provide the stimulus, but the growth occurs during rest days. | ||
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Danka
Peru1018 Posts
Plus I just had my heart broken. Im all alone. Patrick aka Danka 25 years old 1.65 m tall 65 kg Starting Date: April 18th 2010 Deadline: May 31st 2010 Aim: Six pack My aim is not a specific weight, its more about redistributing my mass. Not interested in body building primarily but about acquiring healthy and long lasting habits so that Im always in good shape. So that I have an measurable aim though... my aim is a six pack. A six pack is not the result of lots of sit ups but actually having a very low body fat index (eating healthy and doing lots of cardio). So if I have a six pack it should mean the rest of my body is in pretty good shape. Here I go.. | ||
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Drowsy
United States4876 Posts
Anyway, my question is, what should I be doing to recover as quickly as possible from this? I'm going to be ordering some proper shoes to use when I get back into action. Also moving to a new facility in 3 weeks and will be starting my olympic lifting programming. Very excited, should hopefully be recovered by then I think. | ||
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Deleted User 3420
24492 Posts
On April 19 2010 07:47 cz wrote: Not asked to me, but unless it is very low intensity and volume then you shouldn't be doing the same resistance exercise on back to back days as a general rule. Resistance exercises provide the stimulus, but the growth occurs during rest days. for me it's almost exclusively a stretch, i even stand on something so im not freely hanging but it is an intense stretch lol | ||
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cz
United States3249 Posts
On April 19 2010 07:50 travis wrote: for me it's almost exclusively a stretch, i even stand on something so im not freely hanging but it is an intense stretch lol I don't know much about stretching but I can't see it as being easy to overdue, so I don't see the problem. | ||
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eshlow
United States5210 Posts
On April 19 2010 07:41 travis wrote: eshlow should I do german hangs every day? Sure. I do. | ||
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eshlow
United States5210 Posts
On April 19 2010 07:49 Drowsy wrote: I got tendinitis in my ankle/calf tendon. I got very used to lifting barefoot and about 4 weeks ago my fucking bitch ass fat retard gym staff assholes imposed a rule that shoes had to be worn at all times in the weight room. I squatted in just normal running shoes and got some hideous ankle pain shortly afterword which I continued to squat on by just taking advil to numb the pain. My heels were coming off the ground during my squats and the weight was being supported too much by my ankles/tendons. Anyway, my question is, what should I be doing to recover as quickly as possible from this? I'm going to be ordering some proper shoes to use when I get back into action. Also moving to a new facility in 3 weeks and will be starting my olympic lifting programming. Very excited, should hopefully be recovered by then I think. Rest, self massage Sit back more in your squats next time... And improve your hammy and calf mobility by stretching. Also, roll your plantar fascia | ||
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Drowsy
United States4876 Posts
On April 19 2010 09:58 eshlow wrote: Rest, self massage Sit back more in your squats next time... And improve your hammy and calf mobility by stretching. Also, roll your plantar fascia I'm 99% sure it was the result of transitioning from squatting barefoot to with horrible running shoes. Never had any calf mobility problems squatting barefoot for like 6 months. It started after the 1st or 2nd time I squat with shoes on. How long can I expect to be out of commission? I don't have my own foam roller and I can't take off my shoes in the gym anymore so I can only foam roll calves. But that's exactly where it hurts, not my foot, but like my outer-lower calf from where it meets the ankle to slightly above that. | ||
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eshlow
United States5210 Posts
On April 19 2010 11:16 Drowsy wrote: I'm 99% sure it was the result of transitioning from squatting barefoot to with horrible running shoes. Never had any calf mobility problems squatting barefoot for like 6 months. It started after the 1st or 2nd time I squat with shoes on. How long can I expect to be out of commission? I don't have my own foam roller and I can't take off my shoes in the gym anymore so I can only foam roll calves. But that's exactly where it hurts, not my foot, but like my outer-lower calf from where it meets the ankle to slightly above that. The odd thing is that the shoes give a bit of heel lift so in general the should IMPROVE your ability to do it (well, Oly shoes at least). I guess you weren't sitting back more because the base (heel with padding) was unstable. That's definitely a problem. yeah, it does sound like tendon or musculotendinous junction.. possibly just muscle there. Cross friction massage it yourself.. should help. Foam roller will as well. | ||
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Funchucks
Canada2113 Posts
If you're training yourself, you should choose a larger variety of less problematic exercises and listen to your body. The overhead press and deadlift are great self-teaching exercises. The power clean is best used as a warm-up for the deadlift, not pushed to its limits, unless you have a good olympic lifting coach and bumper plates, and many people will be better off with some variety of high pull or power snatch due to issues with racking the bar. The low bar squat is needlessly tricky for the beginner - the high bar squat is easier to learn and overlaps less with the deadlift. The bench press is unsafe without a reliable spotter, and most of the guys in the gym make terrible spotters. As a self-trainer, your efforts are much better spent trying out a variety of exercises and seeing what suits your body than reading a coach's manual and trying to conform to the one-size-fits-all program in it without either being or having a coach. The 3x5 / 5x3 philosophy in SS is fine (although personally, I prefer to stick to higher reps on squats). So is the idea of doing full-body workouts three times a week, and the beginner can't go wrong by emphasizing progress in whole body lifts, such as the squat and deadlift. The problem is in its inflexibility and coach-oriented design. I also think it's somewhat lacking in upper body pulls, and most beginners should be doing something like chin-ups or dumbbell rows every workout. | ||
KizZBG
u gotta skate8152 Posts
On April 19 2010 07:48 Danka wrote: I havent been playing hockey for about 2 years now and have slowly gotten out of shape. Plus I just had my heart broken. Im all alone. Patrick aka Danka 25 years old 1.65 m tall 65 kg Starting Date: April 18th 2010 Deadline: May 31st 2010 Aim: Six pack My aim is not a specific weight, its more about redistributing my mass. Not interested in body building primarily but about acquiring healthy and long lasting habits so that Im always in good shape. So that I have an measurable aim though... my aim is a six pack. A six pack is not the result of lots of sit ups but actually having a very low body fat index (eating healthy and doing lots of cardio). So if I have a six pack it should mean the rest of my body is in pretty good shape. Here I go.. Eat plenty of clean food and do compound lifts. Forget about the useless six pack for now or you're just gonna end up skinny and weak and look worse than these idiots if you do what you just said. ![[image loading]](http://sphotos.ak.fbcdn.net/hphotos-ak-snc3/hs519.snc3/27244_387224012448_641472448_3763280_1830324_n.jpg) | ||
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Drowsy
United States4876 Posts
On April 19 2010 11:33 eshlow wrote: The odd thing is that the shoes give a bit of heel lift so in general the should IMPROVE your ability to do it (well, Oly shoes at least). I guess you weren't sitting back more because the base (heel with padding) was unstable. That's definitely a problem. yeah, it does sound like tendon or musculotendinous junction.. possibly just muscle there. Cross friction massage it yourself.. should help. Foam roller will as well. Yeah that's why I'm buying oly shoes. I need a pair anyway for olympic lifting (duh), but if I can't do my lowbar squats barefoot then I need something with a stable surface. On April 19 2010 12:30 Funchucks wrote: I personally wouldn't recommend SS. It's really a book written for coaches, not self-trainers. It mostly tells you how to correct people's form by looking at them, and the program is designed for the convenience of a coach needing to teach a very small number of exercises, even though these exercises are poor choices for many people. If you're training yourself, you should choose a larger variety of less problematic exercises and listen to your body. The overhead press and deadlift are great self-teaching exercises. The power clean is best used as a warm-up for the deadlift, not pushed to its limits, unless you have a good olympic lifting coach and bumper plates, and many people will be better off with some variety of high pull or power snatch due to issues with racking the bar. The low bar squat is needlessly tricky for the beginner - the high bar squat is easier to learn and overlaps less with the deadlift. The bench press is unsafe without a reliable spotter, and most of the guys in the gym make terrible spotters. As a self-trainer, your efforts are much better spent trying out a variety of exercises and seeing what suits your body than reading a coach's manual and trying to conform to the one-size-fits-all program in it without either being or having a coach. The 3x5 / 5x3 philosophy in SS is fine (although personally, I prefer to stick to higher reps on squats). So is the idea of doing full-body workouts three times a week, and the beginner can't go wrong by emphasizing progress in whole body lifts, such as the squat and deadlift. The problem is in its inflexibility and coach-oriented design. I also think it's somewhat lacking in upper body pulls, and most beginners should be doing something like chin-ups or dumbbell rows every workout. Upper body pulls are included as accessory work in the original program, and are main sets twice a week(pullups and chins) in The Advanced Novice program. I believe the witchita falls variant of the ss program also includes them twice a week. It definitely takes a lot longer to really get the low bar squat perfect compared to the high bar squat, but in the extra carryover to the deadlift and the fact that it's simply easier to add weight to every session make it worth the trouble to learn it I think. Almost everyone who picks up SS will have some prior background in barbell training, and for most this means somewhat regular benching/curling. This sort of offsets difficulties with learning proper bench form, most people are at least somewhat used to doing it and bad habits developed prior usually aren't that hard to break when it comes to the bench. Barbell rows are often used in place of PCs because of all the things you mentioned. I hope that the average teenage/20s male is athletic, coordinated, and flexible enough to learn the powerclean on their own, but everyone else can probably just sub in rows instead. Usually a brand new self-taught trainee is going to gravitate toward "trying out" bs like lat pulldowns, leg presses, and quarter squats. It's better for a new self-taught trainee doing the SS lifts imperfectly, at least not badly enough to cause serious injury, than waste time benching, curling, and doing a million varieties of machines. Not everything has to be done at the same time. A self-taught trainee could start the program high bar squatting and bb rowing and gradually transition to the more difficult low bar squats and powercleans. I think SS is still the best damn program for the first year of a training, even for self-taught trainees. | ||
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Funchucks
Canada2113 Posts
On April 19 2010 13:45 Drowsy wrote: Yeah that's why I'm buying oly shoes. I need a pair anyway for olympic lifting (duh), but if I can't do my lowbar squats barefoot then I need something with a stable surface. Think about getting a pair of deadlift slippers. They're cheap, and it's like being barefoot, only with better traction. | ||
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Danka
Peru1018 Posts
On April 19 2010 13:40 KizZBG wrote: Eat plenty of clean food and do compound lifts. Forget about the useless six pack for now or you're just gonna end up skinny and weak and look worse than these idiots if you do what you just said. alright thanks. But i dont want to work with weights. I mean sure ok, ill use small ones to start off.. but what I WANT is a flexible healthy body, and to build muscle using my own body weight. Im short so getting thick will make me look stalky. Im still a long way away from worrying about being too built, so ill do the compound lifts. Thanks for the tip. | ||
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AeroGear
Canada652 Posts
You can slowly build for strenght/endurance with a 15/12/10 reps routine. My training is roughly 50% cardio (4-8 miles run)/50% muscle exercises. Day 1 is like (7 exercices total) for shoulder/biceps/lats/abs; Day 2 is roughly similar for legs/pect/triceps. Given the weights I use I could probably do a cross training routine instead, with pull ups/push ups/plyometrics. I train for half-marathon/triathlon/fun but its a pretty versatile training, I adapt it a little when I want to get ready for climbing or skiing season. Swimming alone would probably give you the frame you're looking for. The ppl in that picture are a bit too lean for my taste, probably have no leg strenght either like 99% of the teens at the gym who do nothing but upper body training T_T | ||
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bdams19
United States1316 Posts
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Deleted User 3420
24492 Posts
On April 19 2010 13:40 KizZBG wrote: Eat plenty of clean food and do compound lifts. Forget about the useless six pack for now or you're just gonna end up skinny and weak and look worse than these idiots if you do what you just said. what's wrong with looking like that? lots of people (men and women) think that looks good and why does that mean they are weak? maybe they don't care about how much weight they can pick up? | ||
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KizZBG
u gotta skate8152 Posts
This guy might not have such low bodyfat as those guys but he looks a million times better if you ask me. ![[image loading]](http://bodyspace.bodybuilding.com/img/user_images/growable/2009/10/01/290729/gallerypic/4412901.jpg) | ||
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