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Hmmm... you're in a tricky situation. I won't claim to be an expert on these medications, but have you tried the standard recovery techniques: 1) quality unbroken sleep - say 8-9 hours a night. 2) drinking plenty of water 3) Epsom salt bath 4) Slim calorie deficit 5) doing sessions of mild LISS (such as walking) between…
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So basically when you're not consciously trying to stabilise your core (you consciously "straighten-up" for clients, etc) is when you start to slump. You need to build in a reflexive capability so that you're not reliant on constant checking and readjusting your posture - see my previous post.
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See, all that information would have probably been helpful before. Specialist inserts, leg length discrepancies, etc. - go see a sports physio who can hopefully check you out and put you through some screening to see what's going on. You may actually have a limb discrepancy, or you may be twisted up and the end result is…
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It does work, if you're injured and can't train something, you can take in high protein and you'll be surprised at how much muscle you can hang onto. It's not a magic bullet, but in my n=1 experience it does make a difference. Call me bro, if you like ;)
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You should get into the habit of videoing all your topsets. Then you can review it yourself and try to correct any errors you see before your next session. Other options would be to upload the video somewhere so that someone more experienced can cast an eye over it.
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I would either suspect a form issue, some type of imbalance or something not firing. Can you air squat pain-free? When you squat with the bar, are you screwing the feet/active feet to engage the glutes and making sure the knees track the toes? Are you a high-bar squatter or low bar? What kind of depth do you hit? Have you…
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Impossible to say without video... Could be an ineffective bracing strategy though... getting the breathing and bracing bit right tends to solve most problems with the squat.
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What you're noticing is that you're losing your reflexive spinal stability and then you're having to consciously correct it. Best advices: google the McGill 3. Guy's a professor of spine biomechanics and did a bunch of research on the best bang-for-buck exercises that increase reflexive stability for up to 3 hours after…
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You expanded on your OP while I was typing. Nobody is totally symmetrical. We all have a dominant hand/foot and we all have differences due to it. I have asymmetries all over my body - it's natural. The point is to keep them within sight of each other. I can kick harder with my right foot, punch harder with my right hand.…
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Could be millions of things. Have you done any unilateral testing on yourself to see if you have any significant L/R deficits? Start there. Look for stuff like ROM differences, strength differences, muscular endurance differences. Try your best to fix the stuff you find. Test. Re-test. But, in the first instance, smashing…
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You were probably in a sustained deficit for a long period. That gets tough mentally after a while and also hormonally. Also, the closer you get to goal leanness, the smaller calorie deficit you need to run (or else you just lose muscle mass and bone density and become smaller and pudgier). You can basically "manage" a…
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It's great progress in 2 months. Just bear in mind that everyone progresses quickly at the start. Once the progress slows down and you have to settle in for the long haul, that's when you really find out what you're made of. As others have said a number on the bar is irrelevant to everyone else apart from you. If it is a…
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Great lift, mate. Love the emotion at the end!
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Squats - front/back whatever
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One that builds on previous work done and serves to lay groundwork for the sessions to come.
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Isn't Dr. Rhonda Patrick big on the c-v benefits of saunas? I remember her being on DeFranco's podcast a while back talking about the benefits of wet/dry heat for various things including cv and training recovery. Pretty sure she's up on the sauna research (although her research/specialism is the biochemistry of vitamins…
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Depends on the training load/competitive demands for roller derby. If they're high, then I'd consider you an in-season athlete and would do 2 solid full body days per week - it'll be enough to make strength gains without leaving you too beaten up in conjunction with a combat/collision sport) If you have times where the…
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Effective for what? For example: - KB swings have effective carryover for jumping especially if you overspeed the down stroke. - Unilateral bottoms up carries have good carryover to lumbar stability (specifically activating the QL) - Goblet squats are a massively effective tool for regression in the squat when you are…
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Your body won't normally let you into ranges of motion that it doesn't trust you with. Most people don't realise that to gain range of motion in your limbs, you should probably work on core and trunk stability first. You then need to build movement patterns from various positions that build up from basic to more advanced…
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I bruised my heel once. Took about almost a half a year before it was fully right. It just got less not-right and more right as time went by. Just avoid anything too plyometric (jumping, etc) and avoid activities where there is a likelihood of jamming the bone hard against something (kicking, etc). Also, be aware that some…
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https://examine.com/supplements/creatine/ read that. Especially the "how to take" section. In fact, if you're interested in knowing about supplementation in general - cruise the site.
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Rage Against the Machine: "Killing in the name" or "Bullet in the Head" - for deadlifting. Johnny Cash: "Drive On", "Thirteen" or "Tenessee Stud" - for squatting. Thom Yorke: "Black Swan" - for GHRs None of that is "fun", per se. But works for me...
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Lol! That'd be some armpit development right there...
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She means the bar is resting on her delts and then her crossed over arms are on top of the bar.
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Sounds like your rack position is off. Post a pic of how you're holding the bar and we can see what's up... As to a little bit of discomfort? That's normal when you're starting them. If your rack position is solid, you'll get over it and eventually you won't feel it.
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Ha ha, thanks! You too... I tore a bunch of ligaments in my SI Joint about a year and a half ago at work and had to start from the ground up (literally). This shoulder thing is really small potatoes compared to that... Anyway, a lot of this "coming back with a vengeance" stuff is mental rather than physical. If you…
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I set the pins an inch or two above chest height in the rack. Basically, once I've set up my arch, my chest is above the level of the safeties, so i can bench normally in a full ROM. If things go south and my back flattens against the bench, I'm saved. I'll be p***ed off that I missed a rep, but I'll still be alive...
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Volume bodyweight exercises and BFR + any unilateral arm training you can bear on the non-injured side. Read Greg Nuckols' article on blood flow restriction training (on strengtheory.com). You can actually build muscle/strength with 20-30% of your 1 RM using BFR. If you translate this to bodyweight squats, lunges, split…
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^This Home bencher. Never had a spot. No training partner. No problemo.
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Yes. You can work towards very advanced feats of dynamic and isometric strength using bodyweight exercise progressions. examples: 1 arm chin up, 1 arm plyometric push up, single arm handstand, human flag, etc...
