Ask away. This thread will be nice for any basic or advanced questions as well as help me develop my knowledge and proficiency in my field.
background in:
biomechanics
kinesiology
exercise physiology
athletic injuries
all kinds of workout programming as well as advanced courses in nutrition
go!
edit: also, anything I feel is interesting i might throw in this thread.
|
-
07-12-2016, 09:07 PM #1
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23211
Ask an Exercise Science major anything
Last edited by y0lked; 07-13-2016 at 03:23 PM.
Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
-
07-12-2016, 11:21 PM #2
-
07-12-2016, 11:44 PM #3
-
07-12-2016, 11:57 PM #4
-
-
07-13-2016, 08:00 AM #5
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23211
-
07-13-2016, 08:33 AM #6
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,576
- Rep Power: 179273
*gasp* An honest to goodness exercise science major?!?? I've waited all my life to meet one. I honestly never thought it would happen. I was beginning to think they didn't really exist and was just a thing of lore, like the Yeti, Loch Ness Monster, or the female orgasm.
But seriously, perhaps this will be good. Who knows? Might cut down on the threads asking the same stuff every day. I doubt it, but worth a shot.
Who wants to start a pool on when y0lked will quit answering the mundane? I give it 3 weeks before tenacity ebbs and another 3-6 weeks until outright abandons the thread.-
Alchemist of Alcohol
-
-
-
Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
-
07-13-2016, 08:40 AM #7
The side near my pinky but below. It was due to biceps curls. I can make a fist. It only hurts me ( hurt is a big word but i can sense something is not right) when I'm holding something heavy with my right hand and it's dragging my wrist down in a diagonal way.
It started hurting me like 1 month, but only when I did 1 set of biceps curl, I ignored the pain and it went away. Last thursday, it hurt me on all sets, and the pain persevered to today. So I decided not to risk it and stop working around the wrist till I feel it's fully healed ( that's if it's gonna heal rofl xD)
-
07-13-2016, 12:55 PM #8
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23211
Sometimes minor injuries to the hands can work themselves out by increasing blood to the area. You could try working the wrist in flexion/extension and ulnar/radial deviation while sitting on the couch. Also if there is some scar tissue in there causing pain it might get worked out with the bands, if not then voodoo floss will help. If you've already taken some time off and it still brings pain then you should consider ice (40 mins on, atleast 3 hours off 2x per day). If none of this helps then you should see a physician.
Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
-
-
07-13-2016, 12:57 PM #9
-
07-13-2016, 02:20 PM #10
- Join Date: Mar 2013
- Location: Lagrangeville, New York, United States
- Age: 41
- Posts: 2,581
- Rep Power: 16848
K, heres of few for you to go crazy with..
How to manage nutrition and training for a successful recomp?
Positive adjustments to make to training when transitioning from a bulk to a cut without increasing risk of muscle/strength losses? Would the method be better than keeping training as is the whole way through?Oct 2013- 4th Place Novice, 5th place Open NPC NY Grand Prix
May 2015- 2nd Place Musclemania New England
-
07-13-2016, 02:28 PM #11
-
07-13-2016, 02:36 PM #12
I'm training for mostly hypertrophy/aesthetics, but I also want to gain some strength as well. If I'm doing flat bench for example, and I start at 10 reps on the first set but on the last set can only manage maybe 6 or 4, would I be better off lowering the weight, or should I keep the same weight for all 4 sets?
-
-
07-13-2016, 02:38 PM #13
I have a few questions:-
1. There's a click/tak sound coming from my right shoulder and left lat bone(or whatever that is called) while I do exercises, not painful but when I do exercise the left side(shoulder, lats, arm, forearm) all start paining after 5-6 reps of ANY exercise.
2. And my body is ridiculous disproportionate: left side either has more muscle or more fat not sure what it is but it is bigger than right(I'm a right hander)
3. I do have a pinched nerve at C5, I do the exercises that my PT advice, but sometimes my neck pains. Does working out worsen the pinched nerve situation?My Reviews:- http://reviews.bodybuilding.com/supplement-reviews/sakmsb
-
07-13-2016, 03:04 PM #14
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23211
Yes this is a great way to get more volume in without draining yourself during a session. Many elite power lifters olympic lifters and professional athletes train multiple times per day. One thing tho, if youre using a pre-workout supplement only use it once per day.
Easy. Take the ammount of weight on the bar and multiply it times the number of reps done, add up all the sets for say barbell bench. This will give you a training volume value. Try both kinds of workouts and then compare training volumes, whichever one had more volume was the better workout. Progression can be quantified based on training volume increasing week to week.
1+2) not sure what you mean by lat bone. Most likely you have an inpingement, im not a physical therapist but i have had success with clients utelizing bands for the rotator cuff as well as face pulls. Muscle is verry malleable, meaning if you train it to do something it will adapt. Even by sitting in a chair weird can cause patterns of muscles to be chronically shortened and the opposing muscles to be lengthened. Proprioception of muscle lengths is important here. Work on your mobility.
3) Nerves are very sensitive, when they are aggravated they will get very inflamed and cause the muscles they innervate to tighten chronically. If you have a pinched nerve you need to reduce the inflammation and get the corresponding muscles to relax. Intense exercise does not fall in those lines.Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
-
07-13-2016, 03:10 PM #15
-
07-13-2016, 03:13 PM #16
-
-
07-13-2016, 03:18 PM #17
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23211
Recomp is difficult because it doesnt fall within the "thermodynamics" laws that we tend to apply to fat loss and muscle gain, however we do know that it is possible to add LBM and loose body fat concurrently. The goal would be to introduce a new training stimulus that causes enough muscle damage and stress in order to ellicit protein synthesis while also creating an energy balance that entices fat loss. I would begin with a deload phase for a week and then begin an overreaching phase where stress is high and workouts are intense. Keeping the protein around 1-1.5g/lb and increasing carbohydrates whilest dropping fat calories.
I feel if you can simply maintain weekly training volume while transitioning from any surplus to a 200-300 caloric deficit youre on track. As far as adjustments, I would prioritize compound lifts in my routine and if volume decreased I would drop the volume of isolation exercises in order to preserve the integrity of squats, deads presses etc.
Great questions, im sure there are books upon books on this subject. Care to give me your input on these questions? Would love to hear your responses.Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
-
07-13-2016, 03:20 PM #18
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23211
Faster squats will result in less reliance on the quad muscles. If your goal in the squat is to build leg drive then stick to the slow squats. If powerlifter, then keep squatting fast and work in some "back off" or accessory sets that incorporate a slow eccentric.
PA school most likely bro.Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
-
07-13-2016, 03:28 PM #19
-
07-13-2016, 03:51 PM #20
-
-
07-13-2016, 04:27 PM #21
-
07-13-2016, 04:43 PM #22
-
07-13-2016, 05:51 PM #23
-
07-13-2016, 05:53 PM #24
I took a break for a month a while back cause my body just felt wore out
I figured I would have more energy cause I wasent at the gym every day
The opposite happened and when I took my break after a week or two I felt more tired and less energy
Why?Few men have virtue to withstand the highest bidder.
-
-
07-14-2016, 06:09 AM #25
- Join Date: Jan 2007
- Location: Rochester, Minnesota, United States
- Posts: 4,952
- Rep Power: 19213
AI Sports Nutrition Rep
NPC competitor
http://instagram.com/tastankul
http://www.bodybuilding.com/store/ai/ai.htm
********.com/AISportsNutrition
Newsletter: http://forms.aweber.com/form/85/1635053985.htm
Ask me for samples!
WHEY protein available in Chocolate, Cinnamon roll, Pumpkin pie, Vanilla and Mocha flavors.
Disclaimer: The above post is my personal opinion and does not represent the official position of any company or entity. It does not constitute medical advice.
-
07-14-2016, 06:25 AM #26
-
07-14-2016, 06:58 AM #27
-
07-14-2016, 08:05 AM #28
Been wanting to do Rack Pulls for my upper back, when doing fullbody workouts and changing my RDL to Snatch Grip RDL's my upper back blew up. Problem is, I never got to Rack Pull correctly without lower back pain. Mid-shin, below the knee, at the knee, above the knee, everything. Found one where I pulled from about 2 inches above the knee and that felt good, to put into contrast, I could pull 160kg easily with a snatch grip from this position, but 60kg from a lower pin hurts my back instantly. I found out this was due to not being able to load my hamstrings on the movement. With the above the knee one, I could bend my knees more, letting me pull painless.
I'm doing this for mid-upper back hypertrophy and strength by the way, not powerlifting or anything like that. Now, I can pull 130kg RDL's with my back horizontal to the floor and even pausing at my last rep without any discomfort, pain or soreness. No pump, nothing. Yet pulling from the rack always hurts, I can't nail form down and the above the knee version is too tedious to load up and too little ROM for me. Gym doesn't have a lot of plates anways.
When I switched to Snatch Grip RDL's, my best with good form was about 80-90kg's before I hit failure. Given I can pull 130kg with a normal RDL and my upper back soreness back then, I know my hamstrings are way stronger and my upper back still gets the overload. Would it be a good thing to just pull Snatch Grip RDL's for upper back developement? (Lats, Teres Major, Rhomboids, Whole Traps and Spinal Erectors). As I cannot pull from a deadstop on a rack? (Semi Sumo I can because I can load my hamstrings).
Thanks in advance, probably know the answer to my question, just wanted to hear your opinion!
EDIT: I was thinking about accomodating resistance, if I were to perform my Snatch Grip RDL like I would now, I could make it even more upper back focused by adding reverse bands, making the lower portion easier and thus lessening the stress on my low back/hamstrings and putting it on my upper back when locking out. Seems like a great way, FOR ME, to be able to do this lift for MY purpose and goal. Putting some words in caps to accentuate what I want to say, this wouldn't be optimal for the majority of lifters, but in my case, it seems to make the most sense to go about it this way. What do you think?Last edited by Gennesis; 07-14-2016 at 09:23 AM.
-
-
07-14-2016, 08:22 AM #29
- Join Date: Apr 2005
- Location: Rhode Island, United States
- Age: 39
- Posts: 608
- Rep Power: 1532
What could cause a tingling sensation in the pinky finger when doing an Overhead Press? I get that often, in my left hand, even trying different grip widths didn't seem to help in that regard.
Past Logs:
MuscleTech Clear Muscle: http://forum.bodybuilding.com/showthread.php?t=165816331
MuscleTech Phosphamuscle: http://forum.bodybuilding.com/showthread.php?t=166682391
Current Maxes:
Squat: 315lbs
Bench: 210lbs
Deadlift: 405lbs
-
07-14-2016, 08:34 AM #30
Similar Threads
-
Ask About Islam 4
By SYRIANKID in forum Religion and PoliticsReplies: 11412Last Post: 04-09-2012, 06:46 PM -
Ask a new dietitian anything...
By foodandfitness in forum NutritionReplies: 29Last Post: 06-19-2011, 08:32 PM -
Exercise Science major looking to become a personal trainer
By openpalm in forum Personal Trainers SectionReplies: 6Last Post: 12-18-2010, 07:39 AM
Bookmarks