August Q and A
Replies
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Thanks so much @standenvernet you are a star!0
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Squat Form:
Before, I always "pushed up with my hips" and "pushed down the ground." This lead to a lot of squat-mornings.
Recently, while doing a warmup and I don't know why I did it...
I only pushed my hips backwards, and then forwards. Almost like an exaggerated barbell hip thrust.
During the whole time, knees stayed out, back kept aligned.
I can't capture a difference on video. It only feels different.
Is that the -actual- proper way to do it?
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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?
I deal with this quite a lot due to disease that attacks my joints and tendons not to mention I'm 47 and this usually starts effecting most people as the reach 40.
I would strongly suggest stop doing any lift that irritates it. This can take up to six months depending the severity.
Using KT Tape will give pain relieve immediately as well as using a thera-band will help stretch the tendon slowly while keeping a flare minimal. Elbows sleeve(s) will keep the elbow warmer which will alo help a lot.
Consider using thumbless grips for squats and pistol grips for pulls. Also vid and check form will go a long way to preventing it coming back.0 -
My gym got a new piece of equipment, a glute-ham raise, aka the superman since your legs are parallel to the floor. Holy smokes, it's FAR harder than it looks! I could barely bang out 5 reps at a time before my hamstrings were smoked, and I could feel how tight they became for a long time after. I knew my hamstrings lagged behind my quads in strength, but sheesh!1
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I have a question...
Which of the Stronglifts 5x5 lifts are for triceps? I did some reading and it looks like Pendlay rows are a back and biceps exercise, not triceps like I thought. Is that right? I do feel the lift a lot more in biceps.
Does anyone add supplemental lifts while doing SL to target muscles they would like to develop a little faster?0 -
I have a question...
Which of the Stronglifts 5x5 lifts are for triceps? I did some reading and it looks like Pendlay rows are a back and biceps exercise, not triceps like I thought. Is that right? I do feel the lift a lot more in biceps.
Does anyone add supplemental lifts while doing SL to target muscles they would like to develop a little faster?
Benchpress and overhead press will both work your triceps.
It's fine to supplement the main program with accessory movements but you should keep recovery in mind so that you are still progressing on the main movements.0 -
Details. Starting a 12 week money challenge with a nation group and part of it is transformation in 12 weeks. Last year one of the regional winners won with body composition change over 12 weeks so at least I know it isn't who can loose the most pounds, anyways.
Which would net the best results for me? Pink pic in avatar is current. Around 22% body fat 143lbs right now.
6 week bulk / 6 week cut or a 12 week deficit program.
Currently eating at 1/2 lb a week loss.
I follow ice cream fitness 5x5 and then go for 2-3 runs a week typically 1.7m hill sprint or 3-4 mile hill run. These are done around my house so route is limited and hills are steep.
Also do tabata/HIIT once a week as a class.0 -
sunflowerhippi wrote: »Details. Starting a 12 week money challenge with a nation group and part of it is transformation in 12 weeks. Last year one of the regional winners won with body composition change over 12 weeks so at least I know it isn't who can loose the most pounds, anyways.
Which would net the best results for me? Pink pic in avatar is current. Around 22% body fat 143lbs right now.
6 week bulk / 6 week cut or a 12 week deficit program.
Currently eating at 1/2 lb a week loss.
I follow ice cream fitness 5x5 and then go for 2-3 runs a week typically 1.7m hill sprint or 3-4 mile hill run. These are done around my house so route is limited and hills are steep.
Also do tabata/HIIT once a week as a class.
If the goal is strictly to present the most change in body composition over that time period I would cut for 12 weeks.
Whether or not that's a smart idea for you personally is a different question and one worth asking.1 -
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.
Just going to bump this.
If you don't have time to ramble, that's cool. I am still making gains with my current 3-day full body routine and will have some time before I would need to switch.0 -
Wouldn't you just switch as your body tells you? Or if you aren't getting the results you want with the current 3 day?
I do a split because I don't recover well on full body, but then I lift 5 times a week. If 3 days suits you, stick to full body. If you want to build muscle/ get stronger faster, you will probably need to lift more frequently but then you should probably let your body tell you what's best for it.
Doing a split just allows you to devote more time to different exercises for similar muscle groups (i.e. upper and lower body). Full body is great for 3 times a week but if you are starting to need accessory work etc to support your compound lifts, splitting the workouts would probably be useful.0 -
Wouldn't you just switch as your body tells you? Or if you aren't getting the results you want with the current 3 day?
I do a split because I don't recover well on full body, but then I lift 5 times a week. If 3 days suits you, stick to full body. If you want to build muscle/ get stronger faster, you will probably need to lift more frequently but then you should probably let your body tell you what's best for it.
Doing a split just allows you to devote more time to different exercises for similar muscle groups (i.e. upper and lower body). Full body is great for 3 times a week but if you are starting to need accessory work etc to support your compound lifts, splitting the workouts would probably be useful.
I could definitely see it from a recovery perspective. Currently, my body is fairly good at recovery. So training full body doesn't bother me (at least yet). I can also see it if I need more accessory work to complement my compound lifts, especially if I have plateaued. So that may be a consideration for me going forward.
I don't think a split would have improved efficacy; in fact, it might reduce efficacy. Muscle protein synthesis occurs over a 36 hr period (post workout). So if you are looking to maximize MPS, a 3 day full body is ideal for new muscle growth.0 -
Hey!
Thanks for bumping that one @psulemon
Here's one way to look at it and this doesn't directly answer your question (I'll post more about this later hopefully, it's a great topic):
At some point during full body programming you will need to add additional training volume. Suppose you're training 3 days per week.
When the need for additional volume surpasses the amount of training time you have available in the gym, you're going to have to redistribute training volume over an additional day so that you can get it all in.
You are redistributing volume over a greater number of days to accommodate the volume increase. At some point this can cause the program itself to change from "full body" to "something else" whether that's a body-part split or not.
However, keep in mind that it's possible to train full body more than 3 days per week.
I currently train like this:
T: Squat/Bench/accessories
Th: Squat/Bench/Dead/accessories
Sa: squat/Bench/accessories
Su: Bench/Dead/accessories
And so this is essentially a 4 day/week full body program.
If I added a 5th training day, which I really can't due to scheduling, I would redistribute volume over those days.
But I wouldn't move to a body-part split at all. One reason is that I train for performance and so I want to maintain a high frequency on the big 3 lifts for specificity purposes.
I know this doesn't directly answer your question but hopefully the idea of viewing training as "how to organize and distribute weekly volume" is somewhat useful.0 -
Hey!
Thanks for bumping that one @psulemon
Here's one way to look at it and this doesn't directly answer your question (I'll post more about this later hopefully, it's a great topic):
At some point during full body programming you will need to add additional training volume. Suppose you're training 3 days per week.
When the need for additional volume surpasses the amount of training time you have available in the gym, you're going to have to redistribute training volume over an additional day so that you can get it all in.
You are redistributing volume over a greater number of days to accommodate the volume increase. At some point this can cause the program itself to change from "full body" to "something else" whether that's a body-part split or not.
However, keep in mind that it's possible to train full body more than 3 days per week.
I currently train like this:
T: Squat/Bench/accessories
Th: Squat/Bench/Dead/accessories
Sa: squat/Bench/accessories
Su: Bench/Dead/accessories
And so this is essentially a 4 day/week full body program.
If I added a 5th training day, which I really can't due to scheduling, I would redistribute volume over those days.
But I wouldn't move to a body-part split at all. One reason is that I train for performance and so I want to maintain a high frequency on the big 3 lifts for specificity purposes.
I know this doesn't directly answer your question but hopefully the idea of viewing training as "how to organize and distribute weekly volume" is somewhat useful.
Thanks for getting back to me. I understand what you mean. Within the program I designed, there are adjustments in volume/load to address the limitations of my equipment or the special requirements that my wife has. At some point, I may consider going to a 4 day program is my time allows for it, but it's doubtful with an infant. Only a few more year until I can get him lifting
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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.
Just going to bump this.
If you don't have time to ramble, that's cool. I am still making gains with my current 3-day full body routine and will have some time before I would need to switch.
I am curious where you saw the recommendation to wait until you can bench 2x body weight? That is a pretty poor indicator IMHO since most natty raw lifters will never get there, especially larger lifters. I found this allpro link that recommends 1.5x, which I would also consider being well beyond beginner stage:
http://community.myfitnesspal.com/en/discussion/915909/what-exactly-is-all-pros-routine0 -
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.
Just going to bump this.
If you don't have time to ramble, that's cool. I am still making gains with my current 3-day full body routine and will have some time before I would need to switch.
I am curious where you saw the recommendation to wait until you can bench 2x body weight? That is a pretty poor indicator IMHO since most natty raw lifters will never get there, especially larger lifters. I found this allpro link that recommends 1.5x, which I would also consider being well beyond beginner stage:
http://community.myfitnesspal.com/en/discussion/915909/what-exactly-is-all-pros-routine
It was a follow on FAQ to AllPro: http://forum.bodybuilding.com/showthread.php?t=133395553 (this comes from the link you provided).
Actually, if you look at the 2nd post, it's the last FAQ.
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Q16: How do I know if I am a "Beginner" or not?
A: A beginner is, generally speaking, anyone who cannot squat twice his body weight, and bench press 1,5 times his body weight, for one repetition. So if you weigh 200 lbs for example, you should be able to squat once for close to 400 lbs. and bench press once for close to 300 lbs, in order to be considered to have moved beyond the "beginner" stage. It has nothing to do with how long you have been lifting weights - there are many people who have been going to the gym for a few years and who are still considered beginners. As long as your lifts are noticeably below the threshold described above, you are still a beginner and you'll benefit greatly from this routine.
My lifetime bench PR is only 1.5x BW, and I can't even come close to that number today! So per this analysis, despite lifting for almost a decade now I'm still a rank beginner. Shame on me.0 -
Q16: How do I know if I am a "Beginner" or not?
A: A beginner is, generally speaking, anyone who cannot squat twice his body weight, and bench press 1,5 times his body weight, for one repetition. So if you weigh 200 lbs for example, you should be able to squat once for close to 400 lbs. and bench press once for close to 300 lbs, in order to be considered to have moved beyond the "beginner" stage. It has nothing to do with how long you have been lifting weights - there are many people who have been going to the gym for a few years and who are still considered beginners. As long as your lifts are noticeably below the threshold described above, you are still a beginner and you'll benefit greatly from this routine.
My lifetime bench PR is only 1.5x BW, and I can't even come close to that number today! So per this analysis, despite lifting for almost a decade now I'm still a rank beginner. Shame on me.
Yea, I was kind of astonished when that was posted. I would never hit 1.5x my weight.0 -
Q16: How do I know if I am a "Beginner" or not?
A: A beginner is, generally speaking, anyone who cannot squat twice his body weight, and bench press 1,5 times his body weight, for one repetition. So if you weigh 200 lbs for example, you should be able to squat once for close to 400 lbs. and bench press once for close to 300 lbs, in order to be considered to have moved beyond the "beginner" stage. It has nothing to do with how long you have been lifting weights - there are many people who have been going to the gym for a few years and who are still considered beginners. As long as your lifts are noticeably below the threshold described above, you are still a beginner and you'll benefit greatly from this routine.
My lifetime bench PR is only 1.5x BW, and I can't even come close to that number today! So per this analysis, despite lifting for almost a decade now I'm still a rank beginner. Shame on me.
Agreed on this, Bench is a lift i despise now, I'm close to this but would not say I'm still a beginnner.
IMHO, there are a lot more factors in determining who is a "Beginner" or any other rank lifter. Basing soley on numbers is not the only, or even ideal way to go for a lot of people.
Form, technique, knowledge, abilty to adapt\unerstand info, not to mention having the ability to sift through the 90% of BS info, and repetetive info out there, is IMHO, more of a sign of someone's lifting experience\level.
Just my 2 cents...1 -
Form, technique, knowledge, abilty to adapt\unerstand info, not to mention having the ability to sift through the 90% of BS info, and repetetive info out there, is IMHO, more of a sign of someone's lifting experience\level.
Just my 2 cents...
^^ this
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I'm currently doing Push Pull Legs split. If I wanted to start adding Rack Pulls would you recommend doing them on Pull Day or Leg Day. I basically rotate through the split as I have time with a minimum of one rest day in between before starting over, often two.
I'm currently not doing any deadlifting. On legs I'm doing weighted hypers for hinge movement and will probably add RDL's back at some point.0 -
Question: Did anyone get abs while doing a program like Strong Lifts and not doing any other direct core work? Or should some direct ab work still be done? If so... any recommendations on effective routines that don't involve laying on the floor?0
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Question: Did anyone get abs while doing a program like Strong Lifts and not doing any other direct core work? Or should some direct ab work still be done? If so... any recommendations on effective routines that don't involve laying on the floor?
My abs have gotten hella strong while on StrongLifts with no other ab work. I make an intentional effort to contract my entire core while doing squats, bench, overhead press - everything, really. However some people like to add some additional ab work, which is totally cool. If you don't like lying on the floor, how do you feel about reclining on an exercise ball? There are so many options. If you are part of the women's StrongLifts group here on MFP there is some information about core work (I think it's called something like Core Moves from The Crazy Core Lady).
Whether or not your do extra ab work, remember that a six pack is only going to show if your body fat is low enough to display it. So if that's what you're after, then losing body fat via eating at a deficit should be a big priority.2 -
@jessiefrancine Thanks for the comments! I am part of that group so I will see what I can find. My biggest issue with floor work is neck pain - I know that means I'm doing it wrong... but I seem to be unable to fix it so I just hate it lol. So planks are ok but anything like crunches I just get frustrated. I wouldn't say my goal is visible abs, I'd just like strong ones. Maybe a bit of definition on the sides one day, but not separately between each ab muscle.0
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I'm currently doing Push Pull Legs split. If I wanted to start adding Rack Pulls would you recommend doing them on Pull Day or Leg Day. I basically rotate through the split as I have time with a minimum of one rest day in between before starting over, often two.
I'm currently not doing any deadlifting. On legs I'm doing weighted hypers for hinge movement and will probably add RDL's back at some point.
If you have one to two rest days in between each day in the cycle then it's very likely that you would be able to put the rack pulls on either day. I would tend to favor leg day for them.0 -
I'm currently doing Push Pull Legs split. If I wanted to start adding Rack Pulls would you recommend doing them on Pull Day or Leg Day. I basically rotate through the split as I have time with a minimum of one rest day in between before starting over, often two.
I'm currently not doing any deadlifting. On legs I'm doing weighted hypers for hinge movement and will probably add RDL's back at some point.
I do mine on my deadlift day. I'd say leg day generally but why are you not deadlifting? I'd pick deadlifts over rack pulls any day
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jessiefrancine wrote: »Question: Did anyone get abs while doing a program like Strong Lifts and not doing any other direct core work? Or should some direct ab work still be done? If so... any recommendations on effective routines that don't involve laying on the floor?
My abs have gotten hella strong while on StrongLifts with no other ab work. I make an intentional effort to contract my entire core while doing squats, bench, overhead press - everything, really. However some people like to add some additional ab work, which is totally cool. If you don't like lying on the floor, how do you feel about reclining on an exercise ball? There are so many options. If you are part of the women's StrongLifts group here on MFP there is some information about core work (I think it's called something like Core Moves from The Crazy Core Lady).
Whether or not your do extra ab work, remember that a six pack is only going to show if your body fat is low enough to display it. So if that's what you're after, then losing body fat via eating at a deficit should be a big priority.
I don't do any specific core work but I do a lot of compound lifts and this has definitely improved core strength. Now I am cutting fat I am starting to see abs
I'd probably focus on them if I thought they were holding me back though - there are hundreds of options.0
