The no "BS" exercise instruction thread!

ninerbuff

Steady state cardio is still the most effective in some trainers 'opinion'.

Luckily, we have these things called 'science' and 'facts'

The answer is strength training, but addind interval training to this would be better.

The most effective workout for beginners to gain strength is three whole body workouts a week. To make best use of your time, these should all be compound moves, and look at supersets to make better use of your time and up the intensity.

There are many bodyweight metcon workouts you could do, for ten minutes in the mornings, next to you kid's crib or other safe area where you can watch them but not tread on them

Enforcing your belief in what you think is BEST for everyone because it's best for you, doesn't get them to listen. Some people can't do HIIT training. You'd be better off starting your own "Strength: the only exercise you should do" thread and refrain from trying to get me into a debate with you. It's called trolling.

ninerbuff

I ended up having to do that when I was doing the tricep extensions. My right arm I seem ok with when I do that. But as soon as I put any weight into the move on my left side my arm just goes jelly and I can't lift it. My brother said it might be because I'm pausing at the bottom for too long, but I tried doing it quicker and it still made no difference really. (I was only using 3kgs doing them yesterday)

You're probably right handed so it was easier. You just need to concentrate on strengthening the left.

Yeah I had one of the trainers after a class watch me to do lunges and squats, but being after a class was already fatigued.
Was doing lunges today cos it was leg workout day but I just felt like I was doing it wrong I seemed to be swinging my shoulders or my hips a little I'm not sure how to explain that without showing you what I mean sorry, it seems like i'm twisting. Should I have my shoulders pulled back during both? I know I am supposed to keep my head lifted up as that is supposed to help with balance. Does it matter how quickly or slow you go doing them? Cos I don't want to concentrate on sped I would rather know I have the technique down to begin with.

Yes keep shoulders back. Good rule of thumb is 1 sec on the concentric (contraction) and 2 sec on the eccentric (extension). On a squat that would be 2 sec on the decent, 1 sec on the push up with your legs.

Also deadlifts, I saw those mentioned earlier. Are you supposed to start with your knees bent?

If especially coming from the floor, yes.

And is it better to be doing sitted or standing calf raises? My brother (who is training me and has made up my workout routine for me) has got me doing sitting calf raises, but it just doesn't seem to be doing anything. I keep hitting the maximum rep in each set so have upped my weights (now on 30kgs, started at 20kgs last week) and doing the 30kgs today I still didn't feel anything.

Sorry, I'm one of those newbies that is full of questions that likes using mutliple sources for information. hehe.

Seated targets the soleus more than standing which target the gastrocnemius. If you're not feeling it, then it's either too light, or there's something going on with the range of motion. Stretch your heels down as far as you can, then get up high on your toes.

caroltina

Right comical question? I am a particularly lopsided person, I have a leg length imbalance etc, but my question to you is about my breasts I have one bigger than the other - not I know imbalance is normal but not 2/3 cup sizes!!! Is there anything I can do? Exercise wise? Hope this is ok to ask - remember asking a young trainer once and he scuttled off too quick for me to understand the answer!!!

ninerbuff

Right comical question? I am a particularly lopsided person, I have a leg length imbalance etc, but my question to you is about my breasts I have one bigger than the other - not I know imbalance is normal but not 2/3 cup sizes!!! Is there anything I can do? Exercise wise? Hope this is ok to ask - remember asking a young trainer once and he scuttled off too quick for me to understand the answer!!!

It's a genetic predisposition. If you lost body fat, each breast would lose equally. I know it sucks, but the only way I can think of fixing it is through surgery.

Guttzilla

Great thread - thanks for the info !

caroltina

Ok thanks I was told to do one armed chestbpresses in the hope of tightening the muscle that hold the breast- any point you think?

caroltina

Forgot to say it is getting less noticeable as I loose weight so hopefully it will find a balance

clarech

Hi I was wondering if there is any excercise I can do to strengthen my hips? I had spd during my last pregnancy and 10months later my hips are still all clicky and weak to the point I can't lie on my side and lift my leg in the air (don't know name for that excercise) is there anything I can do to make them stronger walking has helped a lot but is there anything else that I can do at home?

*edited to say* spd= Symphysis Pubis Dysfunction

Jujubie

I have been seeing a personal trainer for the past 5 years and I want to congratulate you on your posts. They are a great recall for me of some of the different exercises. I have found it helpful to have someone look at me do them every once in a while to ensure that form is right.

Lyadeia

Here's another one...how do you do a proper back fly with dumbbells and not make it a shoulder exercise? The only way that I have done it that makes it not a shoulder exercise was to basically keep my arms at 90 degree angle and bring them straight back...but someone told me that was wrong and I was going to hurt myself cause I should be opening my arms backward while keeping the elbow angle the same. But, every time I do that...I feel my shoulders and not my back.

IronSmasher

It's not trolling, it's debating, you're on the internet. I just stated what was most effective if forced to choose one alone.
Anyone can interval train, everyone has different levels of activity that counts as intense (did I even mention HIIT?)

Anyone needing form correction on squats, deadlifts, kettlebell swings - research face the wall squats.
They should help, but in truth there's no alternative from supervised instruction, as these are so difficult to get right.

Your arms are attached to you back by your shoulders? Don't talk nonsense, you can't not use them.

Edit: those flyes are known as a rear deltoid exercise by the way

julieannebyrom

I've found this whole thread really informative, and I'll reference it in the future.

I have a question, I know that I can't spot reduce fat but wanted to know if there are any exercise to tone up the upper back/bust area?

Thanks

End6ame

Can someone explain proper techinique for barbell squats, Romanian deadlifts, and traditional deadlifts in a way that makes sense to me? Like, I know what it works and how it's supposed to look...but especially with the deadlifts, I don't see how just picking the weight up doesn't make you curve your back and put strain on it right there. I'd like to make them into leg killers, not lower back killers, lol. And every time someone tells me to "put my weight in my heels" for squats, I literally fall backward onto my butt. Advice?

Here is some great information on both squats and deadlifts. I won’t re-write it since it is already written so well here.

Squats:
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

Deadlift:
http://stronglifts.com/how-to-deadlift-with-proper-technique/

The most likely cause for falling backward when shifting weight to your heals is because of tight hamstrings, so you need to work on your hamstring flexibility. A good way to learn how to squat (since you fear falling backwards) is to start with box squats. This will give you a frame of reference for depth, as well as target your hamstrings more.

Box Squats:
http://stronglifts.com/build-explosive-strength-how-to-perform-box-squats/

A warning: If you cannot perform squats and deadlifts from your heals, then don’t perform them (with weight) until you can. Pushing from the balls of your feet is a good way to injure your knees.

End6ame

I ended up having to do that when I was doing the tricep extensions. My right arm I seem ok with when I do that. But as soon as I put any weight into the move on my left side my arm just goes jelly and I can't lift it. My brother said it might be because I'm pausing at the bottom for too long, but I tried doing it quicker and it still made no difference really. (I was only using 3kgs doing them yesterday)

You're probably right handed so it was easier. You just need to concentrate on strengthening the left.

Yeah I had one of the trainers after a class watch me to do lunges and squats, but being after a class was already fatigued.
Was doing lunges today cos it was leg workout day but I just felt like I was doing it wrong I seemed to be swinging my shoulders or my hips a little I'm not sure how to explain that without showing you what I mean sorry, it seems like i'm twisting. Should I have my shoulders pulled back during both? I know I am supposed to keep my head lifted up as that is supposed to help with balance. Does it matter how quickly or slow you go doing them? Cos I don't want to concentrate on sped I would rather know I have the technique down to begin with.

Yes keep shoulders back. Good rule of thumb is 1 sec on the concentric (contraction) and 2 sec on the eccentric (extension). On a squat that would be 2 sec on the decent, 1 sec on the push up with your legs.

Also deadlifts, I saw those mentioned earlier. Are you supposed to start with your knees bent?

If especially coming from the floor, yes.

And is it better to be doing sitted or standing calf raises? My brother (who is training me and has made up my workout routine for me) has got me doing sitting calf raises, but it just doesn't seem to be doing anything. I keep hitting the maximum rep in each set so have upped my weights (now on 30kgs, started at 20kgs last week) and doing the 30kgs today I still didn't feel anything.

Sorry, I'm one of those newbies that is full of questions that likes using mutliple sources for information. hehe.

Seated targets the soleus more than standing which target the gastrocnemius. If you're not feeling it, then it's either too light, or there's something going on with the range of motion. Stretch your heels down as far as you can, then get up high on your toes.

It's true about the calves, and it's extremely difficult to get enough weight on them other than on a leg press machine, but that targets the same as standing. It's the angle of your knee that changes the targeted area.

The tempo of any lift is another variable such as rest, reps, sets, weight that can increase or decrease intensity.
For beginners, only worry about the lifting phase being fast at the moment, taking a long time to lower can be a plateau buster later, but targeting your fast twitch gives you the most bang for your buck for now. Just make sure you maintain control. Interestingly on the squat alone, research has shown a 1-3 second pause at the bottom of the lift can increase gains.

Also, nobody should ever practise a new or weak technique when tired

Power cleans or power shrugs are better calf exercises than seated or standing calf raises.

IronSmasher

And so are hill sprints and jumping drills. Nice tip on the box squats

IronSmasher

Jingly, since you know you can't spot reduce fat where you want, the best way to build your back and chest is with large, compound moves at a few different angles.

julieannebyrom

Jingly, since you know you can't spot reduce fat where you want, the best way to build your back and chest is with large, compound moves at a few different angles.

can you elaborate for me I'm newe to all this?

bcattoes

I'm telling you to do less.

I was trying to be polite.

I know you can't lower your desk, find something else.

Make the exercise harder, so that you can only just perform 3 sets of 8-12 reps.

Why? What I'm doing now is giving my arms the firmness I want without making them look "muscley" so why change it?

IronSmasher

I'm telling you to do less.

I was trying to be polite.

I know you can't lower your desk, find something else.

Make the exercise harder, so that you can only just perform 3 sets of 8-12 reps.

Why? What I'm doing now is giving my arms the firmness I want without making them look "muscley" so why change it?

Sorry, I made an assumption you wanted to improve. If you're happy, then do what makes you happy

ninerbuff

Ok thanks I was told to do one armed chestbpresses in the hope of tightening the muscle that hold the breast- any point you think?

It would but it wouldn't change the problem you now face.

ninerbuff

Hi I was wondering if there is any excercise I can do to strengthen my hips? I had spd during my last pregnancy and 10months later my hips are still all clicky and weak to the point I can't lie on my side and lift my leg in the air (don't know name for that excercise) is there anything I can do to make them stronger walking has helped a lot but is there anything else that I can do at home?

*edited to say* spd= Symphysis Pubis Dysfunction

I advise you to seek a rehabilitation specialist on this.

ninerbuff

Here's another one...how do you do a proper back fly with dumbbells and not make it a shoulder exercise? The only way that I have done it that makes it not a shoulder exercise was to basically keep my arms at 90 degree angle and bring them straight back...but someone told me that was wrong and I was going to hurt myself cause I should be opening my arms backward while keeping the elbow angle the same. But, every time I do that...I feel my shoulders and not my back.

Sounds like you're trying to do bent over laterals which target the posterior deltoids (rear shoulders). So it this is what you are doing, the you are hitting the right area if you feel it in your shoulders.

ninerbuff

It's not trolling, it's debating, you're on the internet. I just stated what was most effective if forced to choose one alone.
Anyone can interval train, everyone has different levels of activity that counts as intense (did I even mention HIIT?)

You didn't read the question then. And NO, not EVERYONE can interval train. If they suffer from heart ailments brought on by raise heart rates, interval training would be a no. Unless you've assessed their fitness level, saying everyone can do it is a blanket statement.
And you're trolling. You're looking to "one up" me on every response. If you want to offer you input fine, but on a thread that I started and am offering help to those on exercise issues, don't try to insinuate that my advice isn't correct.

ninerbuff

I've found this whole thread really informative, and I'll reference it in the future.

I have a question, I know that I can't spot reduce fat but wanted to know if there are any exercise to tone up the upper back/bust area?

Thanks

Rows (whether with dumbells or barbell) for back, incline bench presses (dumbell or barbell) for chest.

ninerbuff

Yes it's a blanket statement, that was clearly the intention.

I HAVE been trying to insinuate that some of your advice is incorrect, I thought impolite to state that it was outdated, unsupported junk.

So you're trolling. Thanks for admitting it. Funny how you think it's outdated, unsupported junk when you can't even give the correct terminology on actual exercises. And "skullcrushers" unsafe? Maybe for the meat head who likes to load up the bar, and doesn't bother to use a spotter, but it insinuating that it will "mess up your face" when thousands of people perform them correctly don't have that issue, is another blanket statement.
Dude if you need your ego stroked, start your own thread. No need to come over here to debate with me on philosophies. I give sound advice and know what I'm talking about.

IronSmasher

We're talking to complete beginners, my terminolgy has been appropriate.

Most of these beginners obviously haven't got personal trainers to spot them, so my main problem with skullcrushers is that it's a completely avoidable risk. Choose another exercise.

Thanks for the tips on the ego thing, and demonstrating how to do it.

cardbucfan

Thanks for the thread, good information here.

ninerbuff

We're talking to complete beginners, my terminolgy has been appropriate.

Most of these beginners obviously haven't got personal trainers to spot them, so my main problem with skullcrushers is that it's a completely avoidable risk. Choose another exercise.

Thanks for the tips on the ego thing, and demonstrating how to do it.

We could go back and forth, but that does nothing to educate the members. Like I said, you want to offer input, then offer it. DON'T undermine mine. We differ in philosophies on exercise and that's fine, but trying to one up me each time doesn't verify your approach is better. I do with people what has worked for all the years I've done it, you cannot say the same. So, offer your input and leave it at that. No need to debate on who's is better unless you need that.

bcattoes

I'm telling you to do less.

I was trying to be polite.

I know you can't lower your desk, find something else.

Make the exercise harder, so that you can only just perform 3 sets of 8-12 reps.

Why? What I'm doing now is giving my arms the firmness I want without making them look "muscley" so why change it?

Sorry, I made an assumption you wanted to improve. If you're happy, then do what makes you happy

I am happy, but there is always room for improvement. But I don't think my arms need improvement right now. They'd look good even on someone half my age.

Lyadeia

We're talking to complete beginners, my terminolgy has been appropriate.

Most of these beginners obviously haven't got personal trainers to spot them, so my main problem with skullcrushers is that it's a completely avoidable risk. Choose another exercise.

Thanks for the tips on the ego thing, and demonstrating how to do it.

This entire post is condescending and insulting to ANYONE who came here for help. Your trolling is NOT appreciated by either the O/P or other people coming here for help advice.

And by the way, if you care to shell over the $100 per session for a trainer for me at my gym, go right ahead. Until trainers realize that people around here aren't millionaires, I will just have to stick with my long time workout buddy to spot me.

And no, I am NOT a complete effin beginner. I simply am moving from machines to barbells in some exercises and need some d*** advice. Please get off of your high horse.