April Q and A thread
Replies
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In general, I think that squatting more often helps alleviate a lot of soreness. That would be a change to your programming so I'm not sure if you want to do it but everything I've ever read has led me to believe that to be the case. I've never run a program that has me do one of the big movements (or a variation of them at least) less than twice a week so I cannot speak from experience.
I don't really do any thing for recover (no agility stuff or showers or anything) so I can't help there.0 -
In general, I think that squatting more often helps alleviate a lot of soreness. That would be a change to your programming so I'm not sure if you want to do it but everything I've ever read has led me to believe that to be the case. I've never run a program that has me do one of the big movements (or a variation of them at least) less than twice a week so I cannot speak from experience.
I don't really do any thing for recover (no agility stuff or showers or anything) so I can't help there.
It's quite possible I may have to consider switching programs. I know I can't squat 3 days a week.. that almost killed me. But it is possible that I will need a program that incorporates it 2x a week.
I think my path going forward is to incorporate more flexibility/ROM training and if they doesn't help, then I have to consider a switch. Which kind of sucks because I do enjoy BLS.0 -
In general, I think that squatting more often helps alleviate a lot of soreness. That would be a change to your programming so I'm not sure if you want to do it but everything I've ever read has led me to believe that to be the case. I've never run a program that has me do one of the big movements (or a variation of them at least) less than twice a week so I cannot speak from experience.
I don't really do any thing for recover (no agility stuff or showers or anything) so I can't help there.
It's quite possible I may have to consider switching programs. I know I can't squat 3 days a week.. that almost killed me. But it is possible that I will need a program that incorporates it 2x a week.
I think my path going forward is to incorporate more flexibility/ROM training and if they doesn't help, then I have to consider a switch. Which kind of sucks because I do enjoy BLS.
It's POSSIBLE that 3/week squatting killed you because the volume and/or intensity wasn't properly set up across those 3 days.
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Whenever I get sick with couple weeks off, that first week back would usually never survive if I did the 3 x weekly squats, with bad soreness lasting 2-3 days.
So I know to either back off weight and jump back into the 3 day routine, or usually I'm still not great anyway so the workout is 2 x first week, then back to 3 x.
Either of those methods usually works.
1 x weekly I think I'd be feeling it 2-3 days each week too.0 -
So for some feedback for you guys. I didnt get a chance to cycle so i incorporated a few sessions of flexibility training and abs with big success... almost no doms from squat day, even though there was an increase in total volume.
It would appear that reducing cycling and increasing flexibility training is what i need, at least in the interim.0 -
So for some feedback for you guys. I didnt get a chance to cycle so i incorporated a few sessions of flexibility training and abs with big success... almost no doms from squat day, even though there was an increase in total volume.
It would appear that reducing cycling and increasing flexibility training is what i need, at least in the interim.
Amazing isn't it? From everything I've read, mobility work helps to bring blood flow to muscular areas, which helps to bring in nutrients, but more importantly flush out the various metabolites that tend to contribute to soreness. When I moved my recumbent LISS, foam rolling and stretching to the morning after my squat sessions, it made a much bigger difference for me.1 -
Gallowmere1984 wrote: »So for some feedback for you guys. I didnt get a chance to cycle so i incorporated a few sessions of flexibility training and abs with big success... almost no doms from squat day, even though there was an increase in total volume.
It would appear that reducing cycling and increasing flexibility training is what i need, at least in the interim.
Amazing isn't it? From everything I've read, mobility work helps to bring blood flow to muscular areas, which helps to bring in nutrients, but more importantly flush out the various metabolites that tend to contribute to soreness. When I moved my recumbent LISS, foam rolling and stretching to the morning after my squat sessions, it made a much bigger difference for me.
I spoke too soon.. I am having crazy DOMS this week but I did break the plateau of hitting 235x6x6. Only took 3 weeks. So at the min, it helped. But I did that on Friday and come Monday I can still barely walk, ha!
I suspect I may have to look into a frequency change.0 -
Two questions, one theoretical and one practical.
First, the practical: I typically deadlift using the trap bar, as I have a far
easier time keeping my back properly straight to avoid injury. I've always
used the raised handles without thinking about it. But the other day I saw
somebody invert the trap bar, keeping the handles down and instead grasping
the frame. How much am I cheating myself of potential benefits by using the
handles vice the frame?
Now, the theoretical: every Sunday for 12 years, my family has stopped at our
favorite donut place on the way to church. (I know, I know... but sometimes
you eat for your body, other times you eat for your soul, am I right?) I
mentioned in passing how if I did nothing different with my lifestyle other
than avoid those donuts, I could lose 3/4 pound a month, 9 pounds in a year.
My wife took it a step further, saying if I had avoided those donuts all this
time I would be almost 100 pounds lighter than I am now (12x9=98).
I will readily admit I could lose 15-20 and be better off for it, but I'm not
an overweight guy. At 200# BW with an estimated 20% BF, that's only 40 pounds
of fat on me. Even if my estimate is off and it's closer to 25%, that's still
only 50 pounds. 100 pounds lighter... less than 50 pounds to lose before I
hit dangerously low levels... I know her statement is wrong, yet my logic
train is somehow jumping the tracks and I can't find the right rebuttal. Any
help?0 -
Trap bar: it increases ROM by a few inches. I wouldn't worry about it, but give it a try next time, see how it feels. If you like it, great. If it's too uncomfortable, then staying with the higher handles is probably fine.
Donuts: How did she mean it? Was it just an off-hand observation, or was she trying to encourage you to drop the donuts? If the former, no problem. If the latter, I'd just point out that while the math is correct, that would put you at ~100 lb, which probably wouldn't be healthy.
edited because I repeat myself when under stress. I repeat myself when under stress. I repeat myself...0 -
As weight was lost, your TDEE would have lowered to match the new eating level the lack of donuts caused. Even that 9lbs year is wrong as the deficit would have become smaller.
Not sure how many calories is being taken for the donuts being gone, but eventually you'd be eating at maintenance, possibly before reaching the 50 or 20 lb mark.1 -
As weight was lost, your TDEE would have lowered to match the new eating level the lack of donuts caused. Even that 9lbs year is wrong as the deficit would have become smaller.
Not sure how many calories is being taken for the donuts being gone, but eventually you'd be eating at maintenance, possibly before reaching the 50 or 20 lb mark.
Bingo. Keep in mind that the body is adaptable and with extended dieting, will reduce TDEE in other ways to adapt for reduced intake. Using your number of 3/4lbs a month, that means your weekly deficit is only ~650 calories. That's less than 100 calories a day! Keep in mind since you're eating less, you could easily make up that extra 100 calories a day on something else since your hunger will increase due to eating less. That 100 calories a day will disappear through extra intake, less activity/NEAT, metabolism lowering naturally as you lose weight, etc.. Probably pretty quickly I'd say. You might lose a few pounds initially but then I bet you'd even out.
Just my guess.0 -
And after the above - you'd ask why did I give up the donuts - just not worth it.
And they'd deliciously come back. (as long as you don't attempt making up for lost time with them.) ;-)1 -
After going through physical therapy last year, my previous trouble spots (knees and sometimes back) are doing a lot better. However, more recently it seems like my hip flexors are my trouble spot, when running and also since re-starting YAYOG. (They seem to get especially sore/painful or strained like they're being overtaxed when the rest of me feels fine.) Suggestions?0
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Didn't want to start a new thread for this...
Prior years I've workout at home, but never consistent, life has a way of doing that. In January I joined a local gym to workout in the mornings, its been great, more consistent. The free weight section is limited, but has the basics. In February I started running 5/3/1 which I've enjoyed. There is only 1 squat rack, and 3 out of the 5 days it's being used, people do not share at this gym. I've had a difficult time running this program due to the limited use of the squat rack. I'm now finishing a cycle, and considering another program. Does anyone have any suggestions?0 -
Didn't want to start a new thread for this...
Prior years I've workout at home, but never consistent, life has a way of doing that. In January I joined a local gym to workout in the mornings, its been great, more consistent. The free weight section is limited, but has the basics. In February I started running 5/3/1 which I've enjoyed. There is only 1 squat rack, and 3 out of the 5 days it's being used, people do not share at this gym. I've had a difficult time running this program due to the limited use of the squat rack. I'm now finishing a cycle, and considering another program. Does anyone have any suggestions?
What are your goals?0 -
Right now I'm basically doing a slow recomp... I'm at a good weight, 132/134, trying to gain some muscle mass.
I was considering switching to a full body for when the squat rack is available.0
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