Sam_I_Am77 Member

Can you be more specific about your stretching routine? - Pre-workout routine? types of self-myofacial release / stretches / dynamic movments? If stretching, how much time holding each stretch? - Post-workout same as above

This is a good question, how much time is spent sitting? What does your mobility work look like?

Do the muscles feel tight? DO you have trouble getting down all the way when you squat? How wide is your stance?

Because he's clueless. When you get involved in strength training your calorie requirements will change because of your increased energy expenditure not repair of micro muscle damage. Find a new trainer.

Haha, probably. I'll tell you though, some of the worst DOMS I've ever felt in my glutes was from walking lunges with the long stride and back knee touching the ground. To the point where I'm grabbing the roof of my car to pull myself out and stabilize myself to get in. LOL

You can always try step-ups. Just use a bench or box that gets your thigh in a position that's parallel to the floor. Don't just limit yourself to going up and down, use side-step-ups / lunges and / or turning variations as well. Aside from little changes in how the muscles are trained in doing so, it also helps with your…

You want to keep as neutral of a back position as possible.

It may have been John Meadows or Dave Tate, but somebody with a training program wrote in regards to lunges that if the back knee doesn't touch the ground the rep doesn't count.

Oh I thought we were talking about lunges. Yeah I'm not a fan of dive bombing squats either, inherently it seems like it would be pretty rough on the knees. If I'm doing a sagittal plane lunge I usually doing them in a walking fashion and take a good step forward so that my thigh is parallel to the ground to help get a…

My opinion on rest-days is that you should schedule them into your training plan, so you're not all of a sudden "needing" a rest day. Same thing with deloading, I think programming in a deload is good so you don't get to the point where you're like "oh *kitten* I'm beat to death and need a break." Force yourself to take…

It is hard to say without seeing you squat. Anecdotally I would say your weight is shifting towards your toes; even in a correct squat your knees will likely be in-front of your toes, the important thing is where is the weight balanced. If your weight is more towards your toes you are adding more stress to your knees and…

Nice, he said exactly what I thought after reading the post. Make sure to get a little bit of a warm-up in before you train, get your body moving right and ready to train. Your hip flexors play a huge part on the eccentric portion of the squat, so you need good mobility to squat correctly. Watch your loading too, probably…

I've learned that if somebody likes the color purple and they claim the sky is purple, don't argue with them even if you're standing at the Grand Canyon looking up at a clear afternoon sky; it's still frickin' purple.

Don't be silly @JoRocka reading comprehension and understanding context is not a widely used skill on MFP, have more realistic expectations.

Wow. I truly wish there was a governing body that bad trainers could be reported to. I actually heard some state was going to start having trainers licensed or something along those lines, so there's some governance over that area. It would probably be a good thing but at the same time it will probably drive up the price…

Nice. One thing I will suggest is that if you end-up working with the PT ask them why they have you doing certain exercises and sets/reps. A good PT will make sure their client understand what they're trying to accomplish with you. They may ask you to wait until after the training session to explain so you don't use the…

Yeah, the Leg Press definitely has a place. I find it more of a way to put more focus on the quads than anything because the range of motion for hip extension is pretty limited. One of my favorite machines has become the Hammer Strength / Plate-Loaded rowing machine.

You mentioned the Leg Press in another thread and seemed to put it on the same or similar level as the Squat and I was just curious as to why. Not meant to be nasty, just curious as to why that perception is there. Generally speaking I don't think there should be rigid absolutes about what's good in-bad, most things have a…

A couple things to consider, 1. Nutrition is going to dictate your body composition outcome more than your exercise, that must be correct first if weight-loss is your goal. Past that, exercise will help attenuate your results and has other health benefits. For instance, strength-training benefits bone health which is very…

That's cool. Just out of curiosity, what did the gait analysis indicate?

If you want to follow MFP's way then that might be okay, but for TDEE I would say 2500 - 2600 is about where you want to be based on your height and weight.

I've never had it but wife had torn her ACL and Meniscus. The best I can say is to consult with your surgeon and probably explore a Physical Therapy option if one is available to you. The therapist will guide your recovery and get you to a point where your leg is functioning properly and you can look into exercise once…

Aside from helping to maintain one's posture, the Lats are involved in extension of the arm which is going to be a big part of swimming. From a recovery stand-point you should give it a little bit of a rest but I guess you could always try and see how it works-out for you.

Regarding nutrition, I'm not a huge fan of MFP's system as I found myself constantly drained but I know everybody is different. I've always preferred a TDEE approach because you don't have to worry about eating-back calories which leaves room for error with how the HRM is tracking anyway. Also, if you have like $70 to…

Yeah, I agree with a lot of what has been said. It's hard to compare them against each other when they're similar in-nature and have the same goals for the user essentially. You just have to figure out which variation is more appealing to you and roll with it. Rest periods will vary for you. From a physiological…

Why Squat with light weight? Not there's a problem with low-weight squatting but why in-particular for Core training? One thing when we talk about the Core, it's important to understand what aspect of the Core is being referred to. The Core is split into Stabilizing muscles and "Movement" muscles. Stabilizers: Transversus…

A lot of good feedback about shoes. It's possible that your movement is caused by tightness of basically the outer edge of your calf muscle (e.g. right side of calf on right leg). You may also consider doing some strengthening exercises for your tibialis, inside portion of the calf (left side on your right leg), and your…

There are a ton of them in my area and I have two friends that are certified coaches and they completely agree with that statement. I have an education in Exercise Science, two certifications and I know how to program for strength and your typical WOD does not do that. One friend in particular quit CrossFit to focus on…

The Gluteus Maximus (part of your butt :smile: ) is actually part of your Core musculature. Bret Contreras has done a lot of work dealing with strengthening your glutes, so you may want to look-up some of his work. The glutes are very important to basic everyday movement.

You are taking this out of context and if you've actually READ any of my posts you'll see that I support CF. There is a big difference between a strength training program and a CF WOD, HUGE difference. Generally speaking of course, there are CF Coaches out there that are very good at programming strength but they are in…