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This is a discussion on Ask: The Forum's Fitness Freaks! within the Health and Fitness forums, part of the Topics of Interest category; Originally Posted by android654 Tuck jumps, air squats, box jumps, box overs, burpees--if the movement is vertical then it must ...

  1. #361

    Quote Originally Posted by android654 View Post
    Tuck jumps, air squats, box jumps, box overs, burpees--if the movement is vertical then it must come from the ball fo the foot. Heel is there for stability and midfoot for progression. Technique is key and makes up about 90% of the effectiveness of any move.
    This, I used to see guys at the globo gyms squatting/DL heavy weights...with terrible form. They looked like they were about to: Break their back, tear up their knees, both, or something else because you didn't even understand what form they were trying to pull off.

    Just like in biology, form fits function. Good form, you have a functional lift, you have functional muscles being built. Terrible form, you have terrible function, and probably injury. People want results right away, but to really see results, it takes time. Just like anything worthwhile, exercising is an investment. When I joined the crossfit gym, I knew it was a good one when the owner asked me, "are you sure you want to do this? are you sure you want to invest the time into this? if you're going to come once/week or inconsistently or if it sounds too intense, this may not be right for you".
    Word Dispenser thanked this post.

  2. #362

    Quote Originally Posted by Zombie Devil Duckie View Post
    I had that for years, just as you described and found that it was actually my Trapezius that needed stretching help. Take a look:





    The Trapezius extends down into the area that it sounds like you are having issues with. It might not be actually be your Latissimus Dorsi that's causing the issue.

    Incorporating neck stretches (shown to me by a massage therapist) has helped alleviate some of the discomfort I have when that area becomes painful.


    Hope it helps :)

    -ZDD
    I was thinking deltoid or trapezius because of the relief and blood flow I get after working out my upper back and posterior delts. Good to know my guess was fairly accurate. :p

  3. #363

    Quote Originally Posted by killerB View Post
    I'm a Rehab Therapist, it sounds to me like you did more than just sprain it. You should be able to do more than walk on it by now. I would seriously get myself to a Ortho doc and find out what you did to it. If it is that painful to walk on and you still can't run, you may have did some tendon/ligament damage. You may have to go to PT in order to fix it. But I definately recomend an exam by a doctor. That is where you should start. If you try to fix it without knowing exactly what happened, then you could cause more damage, some you may never be abel to fix right.


    Keep us posted.
    I'll look into having it looked at. Not sure what my insurance covers.

    I hike regularly and it doesn't usually bother me...it's only if I start trying to run that it twinges (the space behind the ankle bones). I think my foot crashing into the concrete is what causes problems.

    The walking itself is now fine, although it does still twinge on occasion when I flex my toes ballerina-style.

    ...I take it you would not recommend me starting jiu-jitsu next week? :/
    killerB thanked this post.

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  5. #364

    Quote Originally Posted by Marlowe View Post
    I'll look into having it looked at. Not sure what my insurance covers.

    I hike regularly and it doesn't usually bother me...it's only if I start trying to run that it twinges (the space behind the ankle bones). I think my foot crashing into the concrete is what causes problems.

    The walking itself is now fine, although it does still twinge on occasion when I flex my toes ballerina-style.

    ...I take it you would not recommend me starting jiu-jitsu next week? :/
    Personally, no. I would get a clean bill from the doc. Of course it is up to you. It is entirely possible you just really sprained it horribly, and need some stregthening, but you need to, or at least you should, get it checked out first.
    Coburn thanked this post.

  6. #365

    Quote Originally Posted by killerB View Post
    Personally, no. I would get a clean bill from the doc. Of course it is up to you. It is entirely possible you just really sprained it horribly, and need some stregthening, but you need to, or at least you should, get it checked out first.
    Okay, will do. Thanks for your help with this. I really do appreciate it.

    I'll keep you posted on what turns up, if you'd like.
    killerB thanked this post.

  7. #366

    I hate how my left arm is so much weaker than my right. Lately I've decided to start doing some "remedial training" for just my left arm because it has trouble keeping up when I do movements such as bicep curls.

  8. #367

    Quote Originally Posted by huesos View Post
    I hate how my left arm is so much weaker than my right. Lately I've decided to start doing some "remedial training" for just my left arm because it has trouble keeping up when I do movements such as bicep curls.
    5 moves to build up your weaker arm :: Men's Health

    One arm stronger than the other - Bodybuilding.com Forums

    Is One Side, Arm or Leg Muscle Bigger or Stronger Than The Other?


    Good luck!

  9. #368

    Quote Originally Posted by TheOffspring View Post
    How does one properly train biceps? Whenever i train biceps, even with isolation exercises, they tire extremely fast and i never see any growth.
    You might try the Dorian Yates approach that's documented in his free "blood and guts" training videos. Google for it you'll find it on bodybuilding.com.

    The basic approach goes like this.

    1 working set of bicep exercise of 10-12 reps. You should only have to use moderate effort to execute this set. Rest sixty seconds.

    1 more working set, as above.

    1 failure set. Jump weight up such that you fail around the 8th rep. You'll need to keep records to zero in on the right weight from session to session. I use jefit pro it's available on android and iPhone. Rest sixty seconds and move on to next bicep exercise, repeating the above method.

    This approach is very effective because you're not hitting your anaerobic threshold during the first two sets. You're merely warming up the muscles and increasing blood flow in preparation for the failure set. This failure set maximizes muscle fiber damage but risk of injury can be reduced because you're not hitting cold muscles. It also allows you to fail properly before gassing out.

    I have used this approach and it works really well. Your anaerobic threshold increases with this method too. When I started working out I needed at least 60 seconds rest, now I require little to no rest in between sets.

    Nutrition is more than 50% of the process. This is where being a math nerd helps so you can calculate roughly how many calories you require to maintain, bulk or cut and further what your carb / protein / fat ratios should be. But to get started, and to keep it simple, drink a recovery shake immediately after working out. If it's a 24 set day and I am in a building phase then I drink a 500-600 calorie gainer shake after the routine. Your muscles are so dry at this point that much of the calories in that shake are immediately taken up by the damaged muscles.

    With a blood and guts style four day split at the right intensity but only about four hours a week I can add about one pound of muscle every week. When I started and after I dropped down to 167 from a squishy (heh) 198, I switched gears and dialed up to about 4500 delicious calories every day and added 20 pounds of muscle in about 16 weeks. Which wasn't bad for a forty year old lol.

    Sent from my SAMSUNG-SGH-I337 using Tapatalk

  10. #369

    @webnek , I read bodybuilding.com quite regularly but have yet to see that article! That sounds like great advice except that I can do about 15 bicep curls with the 15 lb. dumbbells but no more than 4 with the 20 lbs. :( I wish my gym had 17.5 lbs. like my last one did!

  11. #370

    Quote Originally Posted by huesos View Post
    @webnek , I read bodybuilding.com quite regularly but have yet to see that article! That sounds like great advice except that I can do about 15 bicep curls with the 15 lb. dumbbells but no more than 4 with the 20 lbs. :( I wish my gym had 17.5 lbs. like my last one did!
    Those videos are older and buried here is the link:

    http://www.bodybuilding.com/fun/dori...ek-trainer.htm

    It sounds like your gym is smaller? If free weights is your only option and you've got few weight choices to choose from here are some here are some ideas off the top of my head that can help you move beyond your plateau.

    Mix up your bicep curl exercises from week to week. Bicep curls standing; seated; concentrated curls on a bench; on an exercise ball.

    Add hammer curls. Works the lobes in a different way and will strengthen stabilizer muscles that will help improve your bicep strength and size.

    Add reverse grip pull ups. If pull ups are hard for you then stand on a chair and cheat. Or use a pull up assist machine.

    Muscles are stronger on the negative so you'll fail on the positive first. With bicep curls, the positive is the lift and the negative is the lowering of the weight. So you can easily increase your four rep max by doing alternating curls while standing, and once you get to four reps on both arms, then for each following rep cheat with your back and safely jerk up the dumbbell and hold it there for a moment before lowering the dumbbell (the negative) as -slow- as you can. Repeat this until you cheat on the positive and when you try to lower the dumbbell slowly your arm just gives out. This is true muscle failure. If you're quitting at four reps because you can't lift it, you've still not truly failed that muscle. Failure sets are best handled with a spotter that can help you cheat on your positives so you can then fail on the negative, but the method I've described above works as long as you use common sense and body awareness.



    Sent from my SAMSUNG-SGH-I337 using Tapatalk


     
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