On July 03 2010 13:06 RowdierBob wrote: Question regarding overhead -- I have massive problems with my shoulders in that the joints are quite loose and prone to subluxation. Ive done my left shoulder three times and right shoulder once. I probably need surgery to tighten the ligaments, but given I'm no elite athlete and I get by fine mostly it's hard to justify the cost.
I've been considering switching to using machines for overhead press as I'm really not very confident lifting heavier weight given my shoulder could give out (it has happened at the gym before).
Are the machines vastly inferior that I should persevere with free weights, or could I use machines and maybe supplement with some different should exercises?
You should likely be doing rehab exercises atm. Do you have insurance? yOu should see a physical therapist...
I've got a huge problem, I either get nauseous when I'm working out because I'm too hungry or I feel like I will throw up because I ate one hour ago. When should I eat before/after my workout?
I've got a huge problem, I either get nauseous when I'm working out because I'm too hungry or I feel like I will throw up because I ate one hour ago. When should I eat before/after my workout?
Eat a little 2-3 hours before hand.
For weight loss you can choose to forgo food after workout or you can go with some protein and fat (try to stay low on the carbs).
So a while ago my mom comes back from the doctor's office and tells me she was put on a diet. So I decide to do it with her (to help motivate her) because I have always been a fatty my entire life. It's been steadily progressing towards something good, but I have a lot of work to do. Currently I am 6'3, 200 even.
So here's the question I have: where do I start? I have been trying to change the way I live dramatically (quit all drugs, eat better, almost no computer time, new job) but one thing still lingers. I am very uneducated as far as weight training goes, and this piles on to my anxiety when trying to work out at the gym. I get very nervous (regardless of how many people are there), and I think if I take the time to sit down and learn the details of all the exercises I will be doing, what kind of a schedule I should follow, whatever, it could help me feel more comfortable when working out in public.
As of now, my goals are to continue eliminating all traces of my fatkid past, and also build a little bit of muscle. I don't want to be hulkbig, I just want a good body.
do starting strength (on the front page). More muscle = higher metabolism = more fat loss. Compound lifts (bench squat deadlift etc) are the best for stressing your entire body, which means your body has to adapt more, which means more muscle growth for u. Stay away from machines. You can do cardio on your off days as well if you want to burn more calories but dont overdo it, specially if you are just starting.
Speaking of SS, i posted a while back about how 5x5 wasnt working very well w/ my soccer schedule and decaf gave me some advice to switch it up (among other things) so ive started doing the 3x5 practical programming routine now. So far it feels like im progressing much better The workouts are shorter so i dont crash halfway through, and i feel that im recovering faster as well.
new goals/stats: age 21 height 6'2 weight 160~ starting date: now ending date: september weight goals: 180 lb training goals: continue starting strength, and soccer 3x a week. do not miss workouts! nutrition goals: eat tons of meat and vegetables, among other natural foods. misc goals: fix my goddam sleep schedule permanently. I think atm this is whats holding me back the most. If i feel tired and shitty when i wake up i dont feel like working out, and this happens almost every day. Atm i go to sleep between 2am and 4am despite telling myself that im not going to do it again tonight, i just procrastinate way too long or find some dumb excuse why i should stay up longer. sleep goal: bed before 1am every night.
Eshlow do you have any opinions on extremely high frequency training for olympic lifting? I'm sure by now you've heard of John Broz and the stuff his athletes are going through and the results that have followed. I'm not considering doing anything that drastic myself since I'm only just now performing the lifts competently and need a lot more time to refine my technique, but I'm curious. How are they able to train 12+ times per week and max everything each session without burning out? It flies in the face of all the science thusfar collected regarding overtraining and accumulated CNS fatigue.
The ones who do that dedicate themselves to weightlifting. They just eat sleep and lift. I remember an American coach was watching other countries lifters at junior worlds. He was commenting on a 85kg chinese lifter doing heavy volume training before competition. The lifter did snatch, then snatch pulls, then power snatch, then snatch AGAIN. If you are a professional, you can handle that heavy of a workload.
I've got a huge problem, I either get nauseous when I'm working out because I'm too hungry or I feel like I will throw up because I ate one hour ago. When should I eat before/after my workout?
Eat a little 2-3 hours before hand.
For weight loss you can choose to forgo food after workout or you can go with some protein and fat (try to stay low on the carbs).
Not sure if applies here, but I find I'm much more likely to be nauseous if I haven't been keeping hydrated.
I usually have something to eat about an hour before, some water about 30 minutes before. 30 minutes after, I drink something to recover.
After Squats and Press now finally Deadlift. 440 went off relatively easily. Then I got greedy and tried 462. It was relatively close (and took probably 10 seconds, lol) but I couldnt' lock it out. Went one step back to 453 but my CNS said no. So 440 it is for now. I should have rested another day anyway.
So: Squat: 418 Press: 190 Deadlift: 440 Bench: still "rehab"
Now I have to decide what to do next. Thinking of Jim Wendler's 5-3-1, but haven't yet decided.
On July 04 2010 15:14 Drowsy wrote: Eshlow do you have any opinions on extremely high frequency training for olympic lifting? I'm sure by now you've heard of John Broz and the stuff his athletes are going through and the results that have followed. I'm not considering doing anything that drastic myself since I'm only just now performing the lifts competently and need a lot more time to refine my technique, but I'm curious. How are they able to train 12+ times per week and max everything each session without burning out? It flies in the face of all the science thusfar collected regarding overtraining and accumulated CNS fatigue.
Pretty much what was said earlier.,
See the body is capable of pretty incredible things... BUT the progress must be gradual. Those football players you see doing 2-3 a days for 5-6 days a week have had at least 10 years behind them in the weight room and constant physical activity. Same thing with gymnasts in the gym 6-8+ hours per day for 5-6 days a week. Same thing with the lifters doing multiple workouts per day for 6 days a week.
Bulgarian style Oly programming, soviet russian system and china are pretty much just meat grinders. You throw in your athletes and you get 98-99% that fail out miserably due to burnout, overuse injuries, etc. but one or two make it and your country gets a gold medal.
Their guys pretty much just eat, lift, eat, NAP, lift, eat, lift, SLEEP... maybe another nap thrown in. If you're getting massive amounts of naps, and sleep, and having your training funded by the state you can do some pretty amazing things too. Plus soft tissue work like massage.
That said... if you're looking to build volume of training.....
Frequency of workouts is best added in terms of years of training. You start with 3 workouts a week in your first year... every year you can probably bump up another workout with adequate deloads of course. By your 10th year you can be doing 12 workouts a week.
YOu try to do 12 workouts a week in your first year of training... not to mention even 3rd or 4th and you will be guaranteed to burnout quickly.
Oly is an interesting sport because it has very little eccentric component to it which means that some factors of fatigue can be overridden in some cases. But that's another story altogether...
yo eshlow random question. how come you don't have any vids of yourself doing routines on the pommel horse or on the still rings? i always thought those two were the coolest events in gymnastics.
On July 04 2010 21:23 unknown.sam wrote: yo eshlow random question. how come you don't have any vids of yourself doing routines on the pommel horse or on the still rings? i always thought those two were the coolest events in gymnastics.
I have a rings one up on my youtube..
The show ones of my PH kinda got cut off/chopped up so I didn't bother uploading them. Same with the chairs act we did. I'm still trying to get the vid of the recent one we did.
I went to the gym today... but I feel like the quality of my sessions goes down when I add more weight.
I've been doing some sort of variant of Starting Strength, something like
3x5 Squat 1x5 Deadlift 3x8 Rows or 5x to failure Chins (which is usually 3 reps each) 3x8 DB Bench 3x10 Lat Pulldown 3x to failure Pushups
However, as my Squat and Deadlift numbers go up, I get absolutely exhausted by the time I get to bench or rows. Sometimes I just do one or the other and I skip pushups and the lat pulldown. I've started alternating BB press with DB bench.
But yeah, the quality of my workouts has nosedived. Am I not eating enough? Is it because my weight is dropping?
On July 03 2010 09:35 ShaLLoW[baY] wrote: I sense a troll, unless you tell me you're really young and/or short? 140lbs just can't be associated with big biceps unless I'm mistaken.
what? You can can get big biceps at any weight.
I know this, it's just my bad forum experience from other sites showing through here. I apologize, Uberthing.
My biceps arnt that huge( i was just kinda excited at posting) but I havnt much fat on me as I get big so the muscle growth is quite apparent. (I think this is called definition)
Nothing wrong with that As long as you're proud of your gains, don't let a dick like me take anything away from you!
On July 05 2010 16:19 kainzero wrote: I went to the gym today... but I feel like the quality of my sessions goes down when I add more weight.
I've been doing some sort of variant of Starting Strength, something like
3x5 Squat 1x5 Deadlift 3x8 Rows or 5x to failure Chins (which is usually 3 reps each) 3x8 DB Bench 3x10 Lat Pulldown 3x to failure Pushups
However, as my Squat and Deadlift numbers go up, I get absolutely exhausted by the time I get to bench or rows. Sometimes I just do one or the other and I skip pushups and the lat pulldown. I've started alternating BB press with DB bench.
But yeah, the quality of my workouts has nosedived. Am I not eating enough? Is it because my weight is dropping?
Deadlift should be at the end.
SS only has DL every other session because squats + DL is a bit too intense for novices.
If you try to modify SS it's not SS anymore, and that's why you're going to have problems not making good progress.......
The program is made the way it is for a reason, and that is because it works the way it was designed to for the majority of novices. Whenever someone modifies templated programs they assume their own responsibility for lack of gains, because essentially you are saying that you know more about how to progress with your lifting than people who have been coaching new lifters for decades.
And yes, if your weight is dropping you are not eating enough.
Not trying to be harsh or anything but it is what it is. You modify the program and have bad results then that's your own fault.
EPT
The workouts are shorter so i dont crash halfway through, and i feel that im recovering faster as well.
