August Q and A
SideSteel
Posts: 11,068 Member
Hey!
Do you have any quick questions? Instead of making a thread (which you can still do!) don't hesitate to drop your question in here.
I'll be checking this thread regularly and we do have a few other folks who contribute as well.
Thanks!
Do you have any quick questions? Instead of making a thread (which you can still do!) don't hesitate to drop your question in here.
I'll be checking this thread regularly and we do have a few other folks who contribute as well.
Thanks!
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Replies
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At what point would you transition from a 3 day full body routine to a split? Currently i am doing a 3 day full body during my cut. Aiming to get down near 10 to 12%. Goals are mainly aesthetics.
I have seen from the allpro faq that its recommended to transition once you can bench and squat 2x your body weight. Which i doubt that will happen for me based on injuries.0 -
Honestly I'm not sure I'd recommend going to a body part split based on strength numbers.
Having said that, I'm going to do a more detailed post (basically me rambling and thinking out loud) about this because it's possible that my biases present with this opinion.0 -
Honestly I'm not sure I'd recommend going to a body part split based on strength numbers.
Having said that, I'm going to do a more detailed post (basically me rambling and thinking out loud) about this because it's possible that my biases present with this opinion.
<-- angerly patiently awaits0 -
"2 x Bodyweight Bench" before transitioning!?! Damn! People woud be stuck on Full Bodies for Decades if that's right...
With SS on this, i think waiting based on strength could hamper people based on the above..
Just my opion, will also wait patiently for SS expert advice... No Pressure SS ;-)
My question, relateles to fitness, in line with my goals... I'm looking to build size\Strength. Diet-wise, i'm loking at a recomp (Just suits me better - tried and tested).
Problem i have is my base fitness is non-existant ATM.. I'm gassed at 8 reps, regardless of weight, and TBH, i need more fitness in general. I'm torn between Short, sharp sprint type sessions on Bike\Rower (on Lower\Upper days), or just 1-2 longer LISS sessoins - 30 Mins, to build up first... I hate LISS though, i just get bored...
I'll look at booking pad work once a week (Purple belt former Kickboxer), as it's something i'd enjoy, and go to.
Current training is as per my last topic i posted - bar a few tweaks - Deadlifts = Accessories are Hamstring domniant work, Squats = Accessories are Quad dominant work
any preference, or is either going to work anyway, and I'm just overthinking?0 -
HIIT is harder to program due to the recovery component potentially impairing resistance training.
It's still possible of course, just harder to fit in accordingly.
I tend to lean towards LISS but you could go either way.
I would also (assuming you're far enough from your next meet) program volume work. Even if you're bad at 8's you could program them in and just start light enough and ramp up into it.
The mistake I tend to make is not starting light enough and staying light enough during volume phases.
Somewhere around 4 to 6 sets of 8 at 70% would be a good place to begin the actual training block BUT I'd allow 1 to 2 run up weeks where you go with 1 fewer set and 5% less. So for example 3x8 at 65% would be a reasonable run up week to adjust to volume work.
But, hard to make blanket suggestions like this without knowing the remainder of the program.0 -
At what stage of training do things like belts and knee wraps become important? Are they ever necessary?
I did buy adidas powerlift shoes and immediately felt the difference in depth and wonder if other lifting "accessories" may also be a good investment.0 -
HIIT is harder to program due to the recovery component potentially impairing resistance training.
It's still possible of course, just harder to fit in accordingly.
I tend to lean towards LISS but you could go either way.
I would also (assuming you're far enough from your next meet) program volume work. Even if you're bad at 8's you could program them in and just start light enough and ramp up into it.
The mistake I tend to make is not starting light enough and staying light enough during volume phases.
Somewhere around 4 to 6 sets of 8 at 70% would be a good place to begin the actual training block BUT I'd allow 1 to 2 run up weeks where you go with 1 fewer set and 5% less. So for example 3x8 at 65% would be a reasonable run up week to adjust to volume work.
But, hard to make blanket suggestions like this without knowing the remainder of the program.
Thanks SS...
Meet wise, I've not got any this year at least, due to funds (Adjusting to a BIG Paycut ATM) and other issues.
I've added Volume work - 3x3 heavy, followed by volume work at 8-12's Bar Deadlifts (Not sure if anyone could ever get me past 5 reps on Deadlifts!).
I'm making the same mistake as well, my volume sets are way too heavy, I'm Squatting 190KG\418LB's 3x3, then Volume has been 170KG\352Lbs. Your numbers make sense, as i've had a fair break\mixed return, 2 weeks at 140KG\150KG should be volume on that.
Also need to stop doing stupid stuff, like "Light squat day... Lets do sets of 20 reps at 70%"....0 -
Is there a general chat thread to discuss workouts? Not specifically for questions but just to discuss the workouts?0
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Lifting with tennis elbow is a pain. Pulling upwards or lateral motion can be painful and limits how much weight I can use. Wearing a tennis elbow strap does not seem to help. Any tips?0
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Lifting with tennis elbow is a pain. Pulling upwards or lateral motion can be painful and limits how much weight I can use. Wearing a tennis elbow strap does not seem to help. Any tips?
Unfortunately this one isn't in my wheelhouse.
If you were my client I would be doing two things:
1) Sending you to a physical therapist if rest doesn't heal it.
2) Avoiding any movements that aggravate the elbow.1 -
Thanks
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Some of the studies mentioned in this article indicate that leucine supplements would be beneficial for elderly persons to offset the diminished protein absorption associated with aging.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555150/
I'm 57 so I'm not elderly yet, but I'm still concerned about aging changes.
My fitness goals are to get stronger and be a better cyclist (speed and endurance). I lift twice a week and cycle 5 days a week. I aim to get 100 gm protein every day.
Do you have an opinion on taking Leucine?
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Lisa_Ookoo wrote: »Some of the studies mentioned in this article indicate that leucine supplements would be beneficial for elderly persons to offset the diminished protein absorption associated with aging.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555150/
I'm 57 so I'm not elderly yet, but I'm still concerned about aging changes.
My fitness goals are to get stronger and be a better cyclist (speed and endurance). I lift twice a week and cycle 5 days a week. I aim to get 100 gm protein every day.
Do you have an opinion on taking Leucine?
The research indicating a benefit to leucine supplementation in the elderly, used protein intakes matching RDA (.8g/kg) if I recall correctly.
Under these conditions it might be beneficial to supplement with leucine or BCAAs, but consider that these are conditions of inadequate dietary protein which is precisely (IMO) why the leucine is beneficial.
I would suspect you'd get equal or better results by just eating more protein.
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Thanks.0
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I am recovering from a lumbar disc bulge that occurred 9 months ago(no idea what caused it). In the 3 years prior to injury, I completed NROL4W, Strong Curves, and a few other programs. I had a great strength base. I've now been released by the physical therapist and surgeon who did my injection. I was given no guidance on returning to lifting- just a general "avoid anything that makes the pain worse".
Any tips for recovering strength, muscle, and function without irritating the injury?0 -
BarbellCowgirl wrote: »I am recovering from a lumbar disc bulge that occurred 9 months ago(no idea what caused it). In the 3 years prior to injury, I completed NROL4W, Strong Curves, and a few other programs. I had a great strength base. I've now been released by the physical therapist and surgeon who did my injection. I was given no guidance on returning to lifting- just a general "avoid anything that makes the pain worse".
Any tips for recovering strength, muscle, and function without irritating the injury?
The three main things I'd comment on would be this;
1) Asking for more specifics (if they exist) from the physical therapist
2) Making 100% certain your technique is good on squats and deads. I'm not a physical therapist so this is just my opinion, I'd avoid putting the lumber into flexion under load so make sure you're not rounding the back in the deadlift and make sure you're able to keep the spine neutral in the squat and avoid buttwink under a heavy barbell.
3) If anything hurts, stop ASAP.
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Lifting while in a deficit. I started sl 5x5 back in mid May in conjunction with going into deficit to lose some weight. Things have progressed nicely through May,June and July and I have gotten my Squats back over 200lbs (person best 350 6 years ago) and my deadlifts to 250 (PB 400) while dropping 35lbs, but things are coming to a head now. Any tips on being able to continue on with progress on my lifts while maintaining my caloric deficit? Do I just need to accept some stalls and deloads until I get to my goal BF%?0
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BarbellCowgirl wrote: »I am recovering from a lumbar disc bulge that occurred 9 months ago(no idea what caused it). In the 3 years prior to injury, I completed NROL4W, Strong Curves, and a few other programs. I had a great strength base. I've now been released by the physical therapist and surgeon who did my injection. I was given no guidance on returning to lifting- just a general "avoid anything that makes the pain worse".
Any tips for recovering strength, muscle, and function without irritating the injury?
The three main things I'd comment on would be this;
1) Asking for more specifics (if they exist) from the physical therapist
2) Making 100% certain your technique is good on squats and deads. I'm not a physical therapist so this is just my opinion, I'd avoid putting the lumber into flexion under load so make sure you're not rounding the back in the deadlift and make sure you're able to keep the spine neutral in the squat and avoid buttwink under a heavy barbell.
3) If anything hurts, stop ASAP.
Thanks for your reply. I really tried to get specifics, but he was very vague- "don't do anything too heavy". I won't be doing more than the bar for squats for a while (can barely do BW) and I can't get into position to do a DL from the floor yet. I will stick with keeping perfect form on what I can do and (hopefully) maintain some muscle/strength while this darn thing heals.0 -
Lifting with tennis elbow is a pain. Pulling upwards or lateral motion can be painful and limits how much weight I can use. Wearing a tennis elbow strap does not seem to help. Any tips?
I'm assuming it's golfer's elbow since you mentioned pulling motions. Golfer's elbow tends to be on the underside of the elbow, up against the body. Tennis elbow on the outside part of the elbow and generally on pushing exercises.
Anyway, as a long-term sufferer, use compression cuffs, elbow sleeves, ART, voodoo flossing and avoidance of exercises that trigger it the worst (for me, pull-ups).
I think the compression cuffs around the painful part of where my elbow meets my forearm along with ART has been the most effective. After a year or two I'm fairly pain free and the only exercise I have totally cut out is pull-ups (of any kind).2 -
Never heard of golfers elbow but good to know. I play golf and do not have pain when swinging. The pain is on the outside and hurts pulling upwards. Upright rows, lateral raises and picking up weights to put on the bar.
What is ART? Sleeves? Never heard of voodoo flossing and will check it out.
Appreciate the tips 0 -
ART = active release technique1
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Tennis elbow tends to be caused from issues with wrist extension (bending it back), and golfers elbow tends to be caused from flexion issues (bending wrist forward). It never hurts to check wrist alignment to see if a more neutral wrist corrects the issue.3
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My husband is getting into lifting and I showed him the Stronglifts program. He's a bit hesitant about doing deadlift and row out of nervousness for his back. He said he'll research form, but what alternatives to deadlift and pendlay rows are there that wouldn't involve picking the bar up off the floor? I'm curious, and wondering what there is.0
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My husband is getting into lifting and I showed him the Stronglifts program. He's a bit hesitant about doing deadlift and row out of nervousness for his back. He said he'll research form, but what alternatives to deadlift and pendlay rows are there that wouldn't involve picking the bar up off the floor? I'm curious, and wondering what there is.
Deadlifting in such a way that you start with the barbell higher up off the floor than it would be normally (ie block pulls or rack pulls) would be a great way to start out since it would greatly reduce lumbar stress.
Alternatively you should sumo deads with a kettlebell off of a box.
You could skip it entirely and go for some other posterior chain work like pull throughs or hip thrusts.
For rows, anything directly hitting the lats is a good starting place. I would go for chins or assisted chins most likely. If that's not a good choice for him or he doesn't like the idea, a DB row.
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StephieWillcox wrote: »At what stage of training do things like belts and knee wraps become important? Are they ever necessary?
I did buy adidas powerlift shoes and immediately felt the difference in depth and wonder if other lifting "accessories" may also be a good investment.
Not SideSteel, but I would offer some insight from Greg Nuckols, who is a very intelligent guy when it comes to lifting. I would think the use of wraps would follow some of the same logic as the use of a belt that he gets in depth with. Greg has a few other articles dealing with belt usage that are a little less wordy on his site, so I will just link to the big one and let you go from there.
http://strengtheory.com/the-belt-bible/
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StephieWillcox wrote: »At what stage of training do things like belts and knee wraps become important? Are they ever necessary?
I did buy adidas powerlift shoes and immediately felt the difference in depth and wonder if other lifting "accessories" may also be a good investment.
Not SideSteel, but I would offer some insight from Greg Nuckols, who is a very intelligent guy when it comes to lifting. I would think the use of wraps would follow some of the same logic as the use of a belt that he gets in depth with. Greg has a few other articles dealing with belt usage that are a little less wordy on his site, so I will just link to the big one and let you go from there.
http://strengtheory.com/the-belt-bible/
Thank you, this was super useful 0 -
Yeah Greg is legit. Super nice guy too.
Regarding the original question I'd say they are never necessary but I'd also say that if you have the income to purchase them and your goal is to get stronger at squatting and deadlifting they're a smart idea.
Knee sleeves often get discussed as to whether or not there's enough rebound effect to where actually allows people to squat more. I think the proprioceptive benefits for some people are probably improving performance.0 -
The good part about being laid off is I've been able to hit the gym 7 times already in the first 11 days of the month. That first week was rough, but not terribly so, since I cut most of my weights in half. MOST being the operative word, because genius me decided my legs could take doing 80% of previous volume. I'm just now able to walk normally again...right in time for leg day tomorrow. Ugh.
A quick note from today's shoulder workout: static holds are HARD. Holy moley! After a round of face pulls to warm up, I selected some very light DB's and posed in the up position of a lateral raise, holding for 3 sets of 30 seconds, upping weight each set. That third set I was shaking like a leaf by the end.
Then at the end of the day I subbed out my usual very heavy BB shrugs for DB shrugs where I hold the up position for four seconds each of the ten reps. Wow, I'm normally shrugging 275-315, but doing these pause-reps with just 65's opened my eyes.0 -
Update: Worked out today with the voodoo floss bands. Unfortunately not much of an improvement for the tennis elbow. Will keep using them to see if it gets better. Also will look into treating the issue as well.0
