DreesPerformanceTraining Member

Quiet day at the gym today, so I was wondering if anyone had a question they needed answered...

What are you trying to achieve or improve?

There is nothing wrong with proprioception training. The problem is when someone becomes a zealot and believes there model/methods can cure cancer. There are plenty of good NASM trainers and plenty of poor CSCS's. Of the "big 3" (NASM, ACSM, NSCA), I believe NASM is the least science-based. Ultimately, it doesn't really…

The squat and deadlift are movements that everyone should be training in some regard. No, they do not necessarily need to be with a barbell. The problem with the OPT model is that it assumes because someone cannot stand on one leg for 20 seconds they lack proprioception and they need to do single leg balance work for half…

I would rank NASM towards the bottom. Their OPT model makes sense in theory, but I rarely see it implemented effectively. People need to learn to squat and deadlift, not balance on one leg on a BOSU ball.

NSCA-CSCS because I work with adults and athletes. Your best bet is to call the gym(s) you are trying to work at and see what they prefer. Regardless of who you go with, understand that passing the test only shows that you have the bare level of knowledge necessary to keep your clients alive. Keep learning!

There is little to no evidence supporting its benefits for healing or for muscle/joint support. Zero evidence for healing bruises.

1. Health 2. Strength 3. Bone density 4. Injury prevention 4. Body composition

Good for cardio training. Poor for everything else.

What do you consider their raw form? There really is no added benefit of taking a BCAA supplement other than the fact that it's a direct dose of those three specific amino acids, which are very important, but can be found in a balanced diet or high quality protein supplement.

Your hip flexors are what helps you get down into a deep squat, so that is not the issue. If you can goblet squat to full depth, then it's not a mobility issue. Stick with the goblet or front squat until your strength/stability improves.

They are probably on par with similar semi-pro/pro athletes. I'm guessing 2-8 hours between training (strength training, metabolic work, etc.), skill work (muscle ups, kipping, etc.) and pre/rehab (massage, chiro, ice, heat, etc.).

I would avoid logging exercise on here and use a TDEE calculator - http://www.health-calc.com/diet/energy-expenditure-advanced. Then you just adjust your calories to match your goal. Much less headaches for my clients that log their food on here.

Muscle activity is only one piece of the puzzle. I could sit here all day and squeeze my glute, but I wouldn't see any improvement in size or strength. Metabolic and mechanical stress are also important. Squat, deadlift, and hip bridge are my top 3 exercises.

Buy a cheap 7ft power bar. you can find a decent one for $150-200 new or much cheaper on Craigslist. Much safer.

I'm not sure what you call that exercise, but it looks painful.

I don't have any EMG studies, but ask any bodybuilder and they will tell you that DB bench hits their chest harder than BB bench. It's all about range of motion. BB bench uses a lot of lats, triceps, and shoulders; while with DBs you can isolate your chest more.

Of all the things that can be tough on your kidneys, 2-5 grams of creatine is not all that worrisome. If you have a kidney issue, you should consult your doctor before taking it.

Your doctor pulling you off creatine because you have a kidney issue is much different than creatine creating that issue. Your post came off as if you were suggesting creatine caused damaged to your kidneys.

Creatine is the most researched supplement there is. It's highly safe and effective. Creatine would not hurt your kidneys unless you were taking an extremely high dosage and basically drinking zero water.

I think most on here would recommend doing it after. I prefer doing it before and I think the research is leaning that way (if your goal is to maintain muscle/lose fat). It not a big difference, do it when it works best for you.

What makes you believe your hip flexors are tight?

You may or may not be crazy, but yes, low intensity cardio will speed recovery.

In trained individuals you may be right, but most beginners cannot correctly brace their torso without a neutral neck - probably due to poor proprioceptive awareness. There isn't a huge danger with the neck itself unless an individual really cranks back their neck on a deadlift or squat.

Not at all, just a natural downward slope of the chin.

You should be able to squat with a softball stuck under your chin. Some people look towards the ground, some look in the mirror. As long as your chin is tucked in, you're good.

I would go as deep as your hips allow. It's less about how low your butt gets to the ground and more about how much your hips bend. Most people that go much lower than parallel are simply rounding their back the last 2-3 inches down. Try standing sideways in front of a mirror. Squat as low as you can before you see your…

Stop doing crunches...

It depends what you need help with. Some are good, some aren't, but that is true with any profession. If you need help with technique, hiring a trainer can be beneficial. If your technique is good and you need accountability and/or programming, hiring an online trainer can be helpful.

As a beginner, you are best to do a full body routine that focuses on large compound movements (squat, deadlift, push up, row, etc.). Muscle group splits are not as beneficial for beginners and, to be honest, I wouldn't recommend them unless a person stopped progressing on a full body program.