Sam_I_Am77 Member

Agree, that is very very misleading, "Protein is important, but if you have too much, the excess gets stored as fat," says Felicia Stoler, RD. "And high-protein shakes and bars tend to be sugary and fatty." Women need about 46 grams a day, per the CDC One, the source of protein must be considered. If somebody goes and gets…

Try and find some research on the subject of "Carbohydrate Supercompensation", that should help. :)

Yeah OP are you talking about wanting to feel sore? If that's the case, the soreness / DOMS as the sign of a good workout is incredibly misleading. DOMS for the first few workouts of something new is good because it's a sign that you've discovered something you need to work on. But as you progress the soreness you should…

If you do some kind of Squat and a conventional Deadlift you hit those as a whole. The Straight-Leg Deadlift actually has a very high hamstring recruitment even more than the conventional deadlift. The SLDL will give you the glute and ham activation you want. Any kind of lunge or step-up will also work the quads. It truly…

I can't tell what other variables the PT has applied, but the Squat, Leg Press, and Leg Curl could make sense. The squat for overall lower body strength development, leg press to isolate the quads, leg curls to isolate the hamstrings; I'm not a huge fan of the leg press but it works. @OP: if you can't do a good curl with…

Buy a weighted vest and walk /jog. My father-in-law just had it done on his hands and he actually recovered very quickly and was back to work in just two weeks and he's a laborer. Just work closely with your doctor and I'm imaging you'll have a physical therapist. Follow there plan and you'll be back to training for real…

No program is perfect and something will always be not trained as optimally as something else. The Traps is not one muscle that would come to mind though when thinking about SL's. The deadlift will train them isometrically, the barbell row will hit the portion of the traps that extend into your upper back, and the shoulder…

It is kind of counter-intuitive I would agree and 14-days seems a bit long in-consideration of the fact that de-training begins approximately 21-days of no training. The elderly population is different and I recall studying "special populations" in school and the elderly don't need a lot of training; two days a week was…

That would be an interesting read. The volume, even with muscle failure, would have to be correct. You could throw a weight that somebody could only move once and then be at failure and that wouldn't be enough volume, so it would have to be a factor I would imagine.

If you get more into maximal strength and power type of training, I think you'll find that you're strikes are stronger and you'll all-around be faster.

It really depends on what your doing. SL5x5 has a specific protocol to follow for incrementing and pulling-back, so I would just make sure to follow how it's spelled out. I would say that when you reset, don't be afraid to go back maybe even a little lighter than what the program says.

Okay, it's just something to be mindful of as you progress. If the injuries keep coming back or new ones develop you may want to re-evaluate the bigger picture of your training (martial arts, strength, cardio, etc). Another thing when it comes to training and martial arts, is that you get a lot of strength endurance and…

Does your PT know that you're involved in martial arts? How "involved" are you? Do you do for self-defense reasons or do you compete? Here's the thing, this is exercise and can be fairly intensive so your martial arts training is also something you have to recover from. I will say that if you train martial arts frequently…

There are few "absolute best" exercises. From a muscle activation stand-point the hands supinated chin-up has some of the highest peak biceps activation.

Nice. Yeah I pretty much agree with this as well. 1. This isn't CrossFit, don't rush through your squats. Sit back into it, extend up into full hip extension, suck-in some air, repeat, you don't have to rush through like that. 2. I does look like your weight is shifting forward a little bit which is going to force your…

Please understand I'm not trying to be *kitten* with you. Unfortunately I think your trainer is speaking out his *kitten* and I'm curious about the resources because unfortunately they can be misleading in how the research is presented. Recovery will include repair of the muscle tissues, also includes recovery of your…

What resources?

Yeah, the actor for Thor actually had to stop working out because he didn't fit into his suit. If the volume is there then the results should follow.

Yeah unfortunately many people think DOMS and / or puking is the sign of a good workout. I don't know if it's those weight-loss reality shows or where it comes from, but it's pretty bad. In my mind, DOMS at first is good because it's a sign of what you need to work on. However, DOMS weeks later is probably a sign you're…

No problem. Going through school made me very critical of non-peer reviewed reading. That doesn't mean I'm negative about it, but I want to see the data that the claims are based on. The author wasn't wrong as long as the information is kept in-context to the individual and their goals. I know a few very strong guys that…

Here's the thing, you have to understand what you're trying to accomplish in the gym which help you dictate your training plan. Secondly, when reading articles like these, it's very important to read the actual research being cited and see what aspects of the citations the author is taking. Are they being correctly…

Keeping it simple and using terms that are used in the study of Kiniesiology which is the study of human movement; if your hips Flex then the counter to that is that they must extend. If the hips extend your glutes and hamstrings are recruited. Bar position could dictate how much of a stimulus each receives but regardless…

The video makes some valid points though I'm vary curious as to how he defines "neglects" because it could be misconstrued by the unknowing as "doesn't work at all." If you look at his picture, his hips are very much in a flexed position. In order to stand back-up his hips and knees must both extend. Posterior Chain: -…

I actually meant *kitten* but bro-science is similar enough. LOL Yeah, how your built very much comes into play in squat-style. Don't worry about developing the glutes in the high-bar squat; if you're squatting correctly you butt is getting plenty of work. Simply-stated, the glutes manage extension of the hip. When you're…

You should absolutely squat how is most comfortable for you to squat. Don't get caught-up in the BS and minor details of the differences. Yes each has some small differences in muscle recruitment but it's not worth talking about unless you're competing in the squat or even olympic lifting.

Unfortunately when it comes to SMR, if it hurts like that it's a good indication that you need to do it more. I would do it on non-training days if you can but you should consider just getting to the gym 20-30 min's earlier and doing it pre-workout unless time is that much of a barrier. It's one of those things that just…

I think it depends on how heavy, total volume, and recovery. Coaches like John Broz has his people squatting 4 to 5 times per week and since they compete nationally they're drug-free, so there's nothing special aiding in their recovery. For the average every-day person that could be too much if their recovery isn't…

I'm not saying that they don't work the abs, I'm just saying that they are not the most effective. I had actually stopped a lot of direct Core work myself. Then my final semester of school I wrote a meta-analysis for my final project on Core training and found that the perception that squats & deadlifts are the best…

Without monitoring your routine it's hard to say just from that, but I'm going to say it's not enough if you're tight and sore from the tightness all the time. To be so tight that it creates soreness is pretty tight; I'm not picking at you but that's just a good sign. This is a generalized program but I would give this a…

Deadlifting and Squatting are effect at improving abdominal strength but actually no more effective than other isolation exercises. Where it gets confused is that those exercises at loads of 70%+ are the MOST effective at the Core muscles of the back, so unfortunately some people make the association they are the most…