EPTTL Health and Fitness Initiative 2010 - Page 82
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FyRe_DragOn
Canada2056 Posts
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eshlow
United States5210 Posts
On July 10 2010 05:44 FyRe_DragOn wrote: ive been having a bit of a form problem when doing squats. I taped myself and im actually leaning towards my right side a bit when @ the bottom of the squat, and when going up, but at the top it stabilizes. Does anyone know how to fix this problem? Could be a mobility issue. Check out the 'squat rx' vids on youtube and see if they help you. On July 09 2010 23:03 StimD wrote: Do you guys have any experiences with rounded shoulders? My left shoulder suddently started hurting a few weeks ago, and my physiotherapist told me that I've over-focused on pressing exercises in my training regime. Can't really understand that, I've been doing a lot of pull ups the last few years. Anyway, he told me to exclude my chest training for a while and focus more on pulling exercises. He further gave me a stretching exercise that he told me to do as many times a day as I felt like, and also recommended me a rotator cuff exercise. Should I just neglect my chest (gasp) and do more pulling exercises until it gets better? Which exercises would you recommend? I'm currently doing a lot of face-pulls, seated rowing and incline lateral raises. Any suggestions? THe problem with VERTICAL pulling exercises is that they mainly use yoru shoulders adductors -- lats, teres major, lats -- these are ALL internal rotators of the shoulder and make your posture suck more as your shoulders roll forward. Combine that with pressing and there you go..... shoulder imbalance/poor posture pain Only horizontal pulling exercises are more effective in balancing things out. Strict regiment of vertical pulling exercises doesn't really work by itself. Having been on BB.com a lot back in the day I developed a response for this that works.... if you do most of that stuff: Best thing you can do is focus on posture. Hold your shoulders back, retract the scapulas, chest up and out, chin tucked back. Do this all the time. Yes, you will be sore but your body will adapt correctly within a week most of the time. 1. Drop all pressing movements 2. Do lots of horizontal pulling (rowing.... except NOT upright rows) 3. Strengthen ONLY your external rotators... ignore internal rotators 4. foam roll thoracic spine + mobility work (http://www.marksdailyapple.com/how-to-improve-thoracic-spine-mobility/ ) 5. Ice after any exercise/swelling 6. Band dislocates & wall slides (youtube these) 7. Lots of massage/tennis balling/etc. from the scapulae to the anterior shoulders. 8. Stretch chest and lats. A LOT. Use a basketball to roll out your chest, especially the pec minor as well. If you can't get it well use your hands to massage. 9. Fish oil for anti-inflammatory, joint supps if you need any (sections 4&5 describe these here): http://www.eatmoveimprove.com/2009/08/on-tendonitis/ 9. Do nerve glides wfs http://www.handhealthresources.com/Solutions Pages/Exercises.htm 10. Deep tissue massage to everything in your upper body. And by everything I mean EVERYTHING. Down into the forearms as well. 11. Correct your posture!!!!!!! Here's a good set of vids on scapular mobility and stability: Also, diesel crew rehab vid is a good one for restrengthening your shoulders once you start getting back into it: Here's a good article series about posture as well (Neanderthal No More): http://www.t-nation.com/readTopic.do?id=459379 http://www.t-nation.com/readTopic.do?id=459206 http://www.t-nation.com/readTopic.do?id=462481 http://www.t-nation.com/readTopic.do?id=472224 http://www.t-nation.com/readTopic.do?id=535872 | ||
Liquid`Ret
Netherlands4520 Posts
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hEndO
United States124 Posts
On January 12 2010 01:54 travis wrote: couldn't you just do circuit training with explosive exercises? just structure ur circuit workout similar to what you have to do in a game of rugby I would stop the 5x5 and do as many compound excersizes as possible that focus on explosivity. tire flipping (but be VERY careful, can hurt shoulders easily, pullups are great. rope climbing. PM me if you want any more suggestions.also highly recommend the nike free run(lighter version) for any kind of training. they make you do all the work, makes a huge difference | ||
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eshlow
United States5210 Posts
On July 10 2010 09:26 ret wrote: For the past 2 weeks I have been taking nightly 45 min~ 1 hour (1 AM) power walks on top of my regular workout schedule. I live in a nice area and the weather is so good that its very pleasent at night, noone is out on the streets. I just put on my headphones and start walking, think about random stuff, usually i am just filled with positive energy cuz I am doing an activity that is good for me, that gives me even more power to keep up a good diet/workout schedule. Time flies with good music. I recommend this to everyone trying to lose weight! Awesome... glad you found something that you enjoy doing this, haha. That's definitely a way to keep the motivation up. How has the weight loss gone overall? | ||
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ShaLLoW[baY]
Canada12499 Posts
On July 10 2010 09:26 ret wrote: For the past 2 weeks I have been taking nightly 45 min~ 1 hour (1 AM) power walks on top of my regular workout schedule. I live in a nice area and the weather is so good that its very pleasent at night, noone is out on the streets. I just put on my headphones and start walking, think about random stuff, usually i am just filled with positive energy cuz I am doing an activity that is good for me, that gives me even more power to keep up a good diet/workout schedule. Time flies with good music. I recommend this to everyone trying to lose weight! the effects of just going for a nice long walk are underappreciated  i'm glad you've found something that you enjoy doing, it makes the dedication infinitely more bearable | ||
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unknown.sam
Philippines2701 Posts
@eshlow: based on your post about shoulders/posture does this mean i'm susceptible to shoulder imbalance or poor posture/pain as well? i currently have NO horizontal pulling movements in my training regimen. should i add something like barbell rows or inverted rows? | ||
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eshlow
United States5210 Posts
On July 10 2010 12:36 unknown.sam wrote: meh had a pretty lame training session. increments on the exercises was a bit too much and i ended up doing 3x4 instead of 3x5. i guess that's what happens when the gym doesn't have 1.25 and 2.5 plates T_T @eshlow: based on your post about shoulders/posture does this mean i'm susceptible to shoulder imbalance or poor posture/pain as well? i currently have NO horizontal pulling movements in my training regimen. should i had something like barbell rows or inverted rows? Possibly. For something like SS-esque I would say it's fine (if that's someone what you're doing...)? It's pretty low volume pressing, and bench requires good scapular retraction and press requires significant back stabilization nearing the top of the lift. The top of the overhead stabilziation is why Oly lifters who go overhead a lot tend not to run into the same issues except those where something goes wrong with the dynamic part of the catch. That's why I have no problem with no direct horizontal pulling movement in SS. Some other programs substitute in rows for the cleans which is ok, but then it doesn't become SS anymore. If you're making your own routine I would definitely say add in at least 1 horizontal pressing exercise, and if not add in at least some type of external rotator cuff work. | ||
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mOnion
United States5657 Posts
http://www.withfit.com/ its pretty awesome. has lots of SS programs and they can be self added to a calendar to help you keep track of what you're doing | ||
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unknown.sam
Philippines2701 Posts
On July 10 2010 13:19 eshlow wrote: Possibly. For something like SS-esque I would say it's fine (if that's someone what you're doing...)? It's pretty low volume pressing, and bench requires good scapular retraction and press requires significant back stabilization nearing the top of the lift. The top of the overhead stabilziation is why Oly lifters who go overhead a lot tend not to run into the same issues except those where something goes wrong with the dynamic part of the catch. That's why I have no problem with no direct horizontal pulling movement in SS. Some other programs substitute in rows for the cleans which is ok, but then it doesn't become SS anymore. If you're making your own routine I would definitely say add in at least 1 horizontal pressing exercise, and if not add in at least some type of external rotator cuff work. i'm kinda confused. you say add in horizontal pressing? don't you mean horizontal pulling? and yeah i'm doing something along the lines of SS as far as sets x reps is concerned anyway. i guess adding in a few sets of inverted rows wouldn't hurt though. | ||
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eshlow
United States5210 Posts
On July 10 2010 15:02 unknown.sam wrote: i'm kinda confused. you say add in horizontal pressing? don't you mean horizontal pulling? and yeah i'm doing something along the lines of SS as far as sets x reps is concerned anyway. i guess adding in a few sets of inverted rows wouldn't hurt though. No. Bench has the unique quality where you retract the scaps which HELPS to not imbalance the shoulders, BUTTTTTTTTTTTT obviously it doesn't develop the posterior shoulder and RC as much as horizontal pulling. For a novice an SS program is fine. Once you get intermediate I would definitely have a horizontal pulling exercise though or at least some prehab work for external rotators if none is in. | ||
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unknown.sam
Philippines2701 Posts
btw what are you thoughts on rack pulls? i plan on doing those 2x a week. i can't really do too many quad (deep pressing) exercises because of a knee issue. would i develop some sort of muscular imbalance just doing rack pulls (from what i understand it works the hammies) without any quad work besides isometrics? | ||
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eshlow
United States5210 Posts
On July 10 2010 15:37 unknown.sam wrote: oh ok, guess there's no need for them at my level. btw what are you thoughts on rack pulls? i plan on doing those 2x a week. i can't really do too many quad (deep pressing) exercises because of a knee issue. would i develop some sort of muscular imbalance just doing rack pulls (from what i understand it works the hammies) without any quad work besides isometrics? The thing with rehabbing any type of injury is as long as the exercise doesnt bother it (NO twinges, pain, etc. at all -- if it bothers it sometimes avoid like the pleague) then it's generally fine to do. Of course you should be rehabbing it like usual in the meantime though.... | ||
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GunSec
1095 Posts
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ShaLLoW[baY]
Canada12499 Posts
On July 10 2010 17:09 GunSec wrote: What are the best exercises of burning fat at the gym? I guess using free weights is the best way to go but how to use them ?To burn fat, the best you can do is high-intensity cardio. I've heard differing accounts of which rep/weight ranges are best for fat-burning so I'll let someone more knowledgeable cover that :p http://www.intervaltraining.net/hiit.html for some introductory stuff. | ||
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iCDNME
Australia25 Posts
Age: 20 || Height: 6'1" || Weight: 80kg Starting Date: 10/07/10 || Goal Date: 11/07/10 Weight goals -- NA Training goals -- Do 1 pushup Nutrition goals -- Eat an apple Misc goals -- 400 APM User was warned for this post User was warned for this post | ||
vGl-CoW
Belgium8305 Posts
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chieftan
United States62 Posts
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eshlow
United States5210 Posts
On July 10 2010 17:09 GunSec wrote: What are the best exercises of burning fat at the gym? I guess using free weights is the best way to go but how to use them ?This explains stuff for you. http://www.eatmoveimprove.com/2009/08/the-relationship-between-diet-and-exercise/ | ||
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mOnion
United States5657 Posts
holy shit there is a lot of information on there. SS seems like a good program though. started it today and felt good about it. hopefully i'll get results faster doing this than what I was doing before. | ||
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