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If she has insurance she might be able to get a tenz unit, that seemed to help me a little. I know this isn't a popular statement, but for me the pain was so bad that I was on lortab pretty consistently during the first couple weeks. There was just no other way to control the pain.
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Lifting heavy has nothing to do with weight gain. One does not need to lift heavy to gain weight. I'm not sure how that relationship was established, but that's not the case. One can use a high-volume program with a higher caloric intake and gain weight just the same, heavy lifting is not a required variable. How is…
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There's a difference between chronic LBP and an injured back. She needs to see a specialist to deal with what she has going on and probably get into some PT. I had a bulging disk that pressed into a nerve causing a crazy amount of pain and the only thing that helped was rest, lortab, and PT. There's no magic, she needs to…
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Why lift heavy? What does lifting heavy specifically have to do with weight management?
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What gets interesting is when you listen to athletes like Bo Jackson talk about their strength programs. Bo said he never even trained unless the team forced him too, he just had naturally strength and ability. Must be nice! :smiley:
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I agree to some degree in that training one's sport is very important, but it's not 100% true. Your fast twitch muscles are what aid in giving that explosiveness and there are studies that strongly suggest improving one's 1RM in something like the squat can improve one's VJ or improving one's 1RM in the bench press can…
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Yup, that. Taking a broad approach to this topic... As it relates to your type 2 muscle fibers, you're looking at maximal strength training (say 80%+ max), power training which could include lifts in the range of 30% to 45% and / or Plyometrics. NASM has a model where you train a main lift (e.g. squat) for say 5 sets of 3…
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The mental part is good and doing some exercise is better than nothing, just maintain reasonable expectations. It's possible it can reduce some of the detraining effect from the last 6-months. If you want more of a challenge, try doing frontal plane lunges with a balance. I've met folks that are fairly well trained that…
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For sure. It's surprising to me how much being "sore" is used in-context with success in training or effectiveness.
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Did some squats, some more squats, then a few more squats, then hit the posterior a little with some good mornings, leg curls, and hip extensions. A little abdominal work too.
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Hopefully your PT said that and followed-up with, "let's work on making it better and try to understand why this issue originated in the first place."
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You really need to understand your energy requirements. The "Mifflin St Jeore" model is a good method of doing just that. Once you do that, consider gradual increases in calories to gain weight (e.g. +10%).
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Unless you're an elite-level athlete or lifter, I think this is a topic that is probably being over-thought. My thoughts on this are... - Know your goals and train to that purpose. - EAT! Consistently consume your protein, carbs and fats and it'll work itself out and it can be simple. I started toying with adding calories…
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Funny how these discussions digress. LOL! A lot of it comes down to pure volume. Whether it's once a week or split-up multiple times a week, it doesn't seem to matter a whole lot. Dr. Schoenfeld posted some research about this topic a couple years ago and you can probably still find it on his web-site, I'd suggest giving…
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How much water do you consume while running such a distance? Over time I've developed the mind-set that it doesn't matter much. Weigh yourself once a week right when you wake up and leave it at that. My personal belief is that watching your weight in-conjunction with observing how your clothes feel and how you perform…
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What do you really want with your training, what's your goal? Is it just bicep hypertrophy? You mentioned that you do intense rowing. Your biceps are involved in such an exercise, so it's possible that your exhausting your biceps to some degree with that exercise and it's impacting what you can curl / flex with your biceps.
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I've had my own experience with similar pain and others have come to me with it as well. For me I was able to improve it with mobility work and some strengthening exercises. The shoulder is a sensitive subject, so take care in however you decide to proceed. Keep in-mind the pain is telling you something is wrong, just need…
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Some of the research I saw in school suggests that 300mg's of caffeine is kind of the "bad" point in-which people, on average, can start experiencing heart palps, nervousness, and other negative side-effects. Those were all conducted on healthy populations though, so take it for what it's worth. Getting a physical can be…
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If you have an in-season and off-season, then in-season just practice your sport and take 1 to 2 days tops for strength training. But practice your sport, practice the butterfly, and any other swimming-specific exercises like mentioned above. Off-season, you can hit the gym more and work on improving your…
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Honestly, you don't really need that for losing weight. Weight loss will come mainly from how you manage your nutrition. Some of the pre-workout supplements can help improve training performance depending on what's in them and how much of those items are in them. If you need a boost, try just black coffee or I've heard…
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First, identify your training goals aside from weight-management. Things like improved quality of life, strength goals, athletic performance are all fine goals but may use a different training methodology.
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Yes to Fitnessblender for sure.
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For team sports, you need to find something that addresses some key areas. - Power / Force development (Oly lifts, plyometrics like vertical jumps, broad jumps, depth jumps, etc., are great). - Some maximal strength development (high intensity 80%+ low reps using lifts like squat, DL, and bench press are good cornerstones)…
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That's not entirely untrue, which is why WADA exists and regulates what elite athletes can take and it's not limited to steroids or GH. While I would lean more towards the side of anti-supplement myself, there are some supplements with supporting research that indicates a strong relationship between improved performance…
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Arguing over training systems what works, what doesn't, what's a beginner / advanced program, gets silly after a while. Bottom line, you must train in a means that accomplishes your goals and within a system that "speaks" to you. It's hard to argue with people like Shaw and Dan John who are incredibly accomplished in this…
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Haha, no thanks; the floor inside the squat racks could get a little gross if you know what I mean.
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Supplements are a touchy subject for me, because when you look at the actual research outside of the magazines, blogs, and "gurus"; many of the advertised supplements don't do crap or at most have inconclusive results. If you want something to support resistance-training performance, a couple proven ergogenic aids include,…
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A lot of info so far in this thread, not sure how entirely useful it will be to you yet. First, you need to identify what you're trying to achieve with weight lifting. Are you looking to significantly increase your strength? Support athletic development for a sport? Health and quality of life? Etc., Heavy weight & low reps…
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Think of it this way, exercise can help augment weight-loss but the real-key is the nutrition plan you follow to accommodate healthy weight loss. As far as exercise is concerned, if you have certain performance goals (strength, endurance, etc.) then choose a form of exercise that supports those goals. If weight-loss is…
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I would say that's true for most supplements and because Creatine has been studyied for such a long time it's not surprising that there are non-responders. The body of research related to Creatine is considerably larger than BA, I would be surprised if in-time that similar non-responders were found with further BA research.
