December Q and A thread

ryry_

SideSteel wrote: »

ryry_ wrote: »

Just wanted to stop by and say thanks for Dope and Sidesteel and everyone else for the help on the benching issue. Definitely took the tension off the shoulders.

Current issue is bending my wrists at the bottom on my last few reps which is what was causing my wrist pain. I've taken the weight down to work on it but at some point its probably going to happen again.

See here just in case this is accurate/relevant. Also worth noting that improper grip can not only cause wrist pain but it's also likely to reduce force transfer if this is what's going on.

https://www.youtube.com/watch?v=3uuqAgGl6qU&feature=youtu.be

Awesome. I definitely grab it how you describe at the beginning (winky face). I will try holding it closer to my crotch next time and see if that helps.

Thanks again.

nossmf

nossmf wrote: »

Question re: protein powder shakes. I've tried using powders to make shakes, but have had usually mixed (read: unfavorable) results, specifically with the powder not getting completely mixed into the water/milk. Lumpy protein shakes are virtually undrinkable.

For the record, I got a replacement shaker cup, one which has fixed bars in the top to break up clumps rather than the wire ball from my previous shaker. Instant fix! Even my old powder worked perfectly with the new shaker, until I realized my old powder was so old it was actually past its expiration date, lol. So I bought new, and it's been great.

jemhh

Other than one involves stepping forward and the other doesn't, what, if any, difference is there between a lunge and a split squat? I'm talking a normal split squat with both feet on the floor, nothing elevated.

heybales

nossmf wrote: »

nossmf wrote: »

Question re: protein powder shakes. I've tried using powders to make shakes, but have had usually mixed (read: unfavorable) results, specifically with the powder not getting completely mixed into the water/milk. Lumpy protein shakes are virtually undrinkable.

For the record, I got a replacement shaker cup, one which has fixed bars in the top to break up clumps rather than the wire ball from my previous shaker. Instant fix! Even my old powder worked perfectly with the new shaker, until I realized my old powder was so old it was actually past its expiration date, lol. So I bought new, and it's been great.

I still have an old mixer that is that design - hadn't look closely at near ones except to notice that ball in them.
Is the fixed mesh really that rare?

Oh, and even with that better design, I've screwed it up by shaking too soon when the powder hadn't dropped some into the milk, and too big a clump stayed a stuck on mess on underside of lid above the mesh.

nossmf

jemhh wrote: »

Other than one involves stepping forward and the other doesn't, what, if any, difference is there between a lunge and a split squat? I'm talking a normal split squat with both feet on the floor, nothing elevated.

I don't know how others do split squats, but in my experience you step out as if to do a lunge, but keep the feet planted where they are until you do all your reps on one leg, then step back and step out for the other leg. With lunges you step back between each rep, regardless if you do all the reps on one leg or if you alternate.

jo_marnes

I've always done split squats with the rear foot elevated...... pretty high so that it makes it almost a single leg squat.

heybales

As mentioned, split squat like this:
http://www.exrx.net/WeightExercises/Quadriceps/BBSplitSquat.html

Or as commented:
http://www.exrx.net/WeightExercises/Quadriceps/BWSingleLegSquatLegBack.html

As opposed to:
http://www.exrx.net/WeightExercises/Quadriceps/BBLunge.html
http://www.exrx.net/WeightExercises/Quadriceps/BWLunge.html

jemhh

Thanks! I mostly was asking about muscles being used. It's the same across the board, right? So if I am picking an assistance exercise I could pick either or switch between the two.

I do both feet on the floor due to balance issues, which are a work in progress for me.

SideSteel

jemhh wrote: »

Thanks! I mostly was asking about muscles being used. It's the same across the board, right? So if I am picking an assistance exercise I could pick either or switch between the two.

I do both feet on the floor due to balance issues, which are a work in progress for me.

Yes, as far as muscles being worked you can basically swap between the two although there are some subtle differences which your question is causing me to read up on.

Given the goal of general fitness, hypertrophy, etc I would choose whichever one is the most comfortable. I get pretty sharp anterior knee pain with forward lunges and your question is now making me want to try reverse to see if it's better

http://www.bodyrecomposition.com/training/split-squat-technique.html/
https://drjohnrusin.com/pain-free-lunging-the-forward-vs-reverse-lunge/