Teens: {CRUCIAL} tips that you need to know about recovery ***IMPORTANT PLZ READ****

[sekaonayr]

Hey my fellow teen bodybuilders, recently over summer i have been doing a lot of deep research on some techniques you guys may be aware of, and some techniques you guys may not be aware of for recovery and very very very quick strength gains. I knew the general teen bodybuilding population wants to bench, squat, and deadliest extremely heavy and be un humanly strong. I highly suggest you guys give this a read to unleash even more ridiculous gains

Pressing
First Thing i will be covering is heavy pressing. This taxes your body a lot, and doing it heavy 2-3 times a week will really start to take your toll on your rotator cuff and other shoulder and upper pec tendons.


Basically what I'm saying is sooner or later you will get a rotator cuff injury. If not, you are extremely lucky. Many of you may not know but strengthening and rehabbing your rotator cuffs will make all your pressing exercises going up, they are a very important system in the pressing movements. I highly suggest you super set all of your shoulder exercise with an internal or external rotation. my pressing sky rocketed when i started doing this.

Here are some extremely useful movements that will help:





important message from baseballer1025: I would be careful with the stick shoulder mobility series. In people who already have weak and unstable shoulders, it would not be a good idea to force the shoulder into external rotation and horizontal abduction (for example, when he brings the stick over his head and then behind his back. This could cause more damage and increase anterior instability, and possibly cause some elbow problems in the process. I suggest you research some of Eric Cressey's articles (www.ericcressey.com) and Mike Reinold (www.mikereinold.com), as they are both geniuses when it comes to the shoulder. Also, make sure you do some scapular stability work and thoracic spine mobility work. Even though the rotator cuff is very important, often times it is instability in other areas that lead to injuries, not just rotator cuff weakness.

so for beginners, were going to use a band for it:


Heavy Legs (Squats)
Heavy Squats, every one does these constantly, and beginners most likely will about 3x a week heavy. We need to make sure our flexibility stays up with our strength, other wise this will result in muscle tear during sports / any type of physical activity. so what should we do?



Joe Describes these exactly how i would:
This exercise is an ALL-STAR in it's ability to develop incredible hip mobility and strength...especially in the long adductors! (This video shows The ******* performing the "slide" technique variation of this movement.) 
You can perform this exercise with little or no weight at the beginning of your workout to "open up" the hips before squatting or deadlifting...
Or you can perform it at the end of your workout (w/ added weight) so you don't leave the gym feeling "locked up" after a heavy lower body day.
It doesn't matter WHEN you choose to do them; JUST MAKE SURE YOU DO THEM!! Although they're not fun, you will feel incredible afterwards! Every athlete, powerlifter and weekend warrior should be doing these. Period.

Mobility:
We want flexibility in our squat so we can get deeper and use heavier loads.
so here are some important exercises that you can do that will help with hip mobility and flexibility:





Recovery Techniques (Take gains even FURTHER)

Contrast Showers - I really hope most of you guys are away on what this is. The contrast shower is a simple and convenient way to stimulate vitality and promote detoxification, as well as treat
generalized areas of pain and soreness. The idea is simple: alternating between hot and cold water while you are
showering to stimulate your body to heat itself up and cool itself down, in order to compensate. This temperature contrast
helps strengthen and normalize the nervous, circulatory, endocrine (hormonal), musculoskeletal and immune systems
and is excellent for helping the body cope with physiological and psychological stress. In other words, do 1 minute hot, and one minute cold and alternate until you're out of the shower. Do this, you feel amazing after ward.

Static Stretches - You need help if you don't know what this is. haha just stretch each muscle in your body for 20-30 seconds every day and after every workout. DO NOT stretch before a workout unless its cossack squats / hip flexors before squatting. research why if you are curious.

SHOULDER MOBILITY - The more mobile your shoulders are, the stronger, and healthier they'll be, try doing these exercises:



SMR - Self Myofascial Release - This is probably the most important thing in this article. if you guys really want to increase the amount of sets you can do, if you want to decrease the amount of time it takes to recover between workouts, and if you want strength gains faster, DO THIS EVERYDAY.

do 5 minutes pre workout, and 10-15 minutes post workout, along with your post workout stretching.




for those of you with no foam rollers or lacrosse balls:



There you have it, some extremely important stuff that you need to know about recovery, rehab, and important things to be strengthening.
as i discover more techniques i will be updating this thread, so stay tuned!!

Some Sources:
http://www.performbetter.com/catalog...ofacialRelease
http://en.wikipedia.org/wiki/Myofascial_release
http://www.marksdailyapple.com/shoul...lar-stability/
http://www.marksdailyapple.com/the-i...lity-the-hips/
http://www.elitefts.com/documents/hip_flexors.htm
http://www.myofascialrelease.com/fas...tudy_group.asp
http://www.ncbi.nlm.nih.gov/pubmed/19123877
http://www.mayoclinic.com/health/myo...elease/AN01808
http://www.beginnertriathlete.com/cm...1389&printer=1
http://www.ncbi.nlm.nih.gov/pubmed/15330693
http://www.ci.glendale.ca.us/planning/mobility.asp

etc. etc.

for those more interested in mobility, here is a fantastic site:
mobilitywod.com


Some Sources:
http://www.performbetter.com/catalog...ofacialRelease
http://en.wikipedia.org/wiki/Myofascial_release
http://www.marksdailyapple.com/shoul...lar-stability/
http://www.marksdailyapple.com/the-i...lity-the-hips/


if you guys would like to ask me questions and for me to demonstrate things myself,
feel free to send a question to my youtube channel http://www.youtube.com/user/NOStraining?feature=mhee
and i can answer questions in video form for you!

[NeoginCF]

I am amazed

[Germans]

I am amazed

this

[Ethan7XX]

I have found my Squats and Deadlifts to both go up , as well as Leg Endurance / Flexibility by just doing a few basic stretches every workout before I start.


For example, deep & controlled/slow body Weight Lunges, etc.


My Dumbbell Bench actually also went up when I started doing rotator cuff exercises. Nothing noticeable on the Barbell Bench though.


Decent info you posted

[sekaonayr]

I have found my Squats and Deadlifts to both go up , as well as Leg Endurance / Flexibility by just doing a few basic stretches every workout before I start.


For example, deep & controlled/slow body Weight Lunges, etc.


My Dumbbell Bench actually also went up when I started doing rotator cuff exercises. Nothing noticeable on the Barbell Bench though.


Decent info you posted

good stuff man enjoy some greens.

glad thing to notice some lifts started going up with rotator cuffs, although your barbell bench didn't you can enjoy the safety knowing that you will not get injued mine sky rocketed, though.


as for your lunges, make sure at the bottom of each lunge you extend your hip so you get a hip flexor deep stretch as well

[Ethan7XX]

good stuff man enjoy some greens.

glad thing to notice some lifts started going up with rotator cuffs, although your barbell bench didn't you can enjoy the safety knowing that you will not get injued mine sky rocketed, though.


as for your lunges, make sure at the bottom of each lunge you extend your hip so you get a hip flexor deep stretch as well

lol.
I think my barbell didn't go up because my shoulders are garbage in comparison to rest of my body. They look good, but looks are deceiving. They are weak as fwaaakkk.


Glad to see yours went up though... hey I'm happy with just the DB Bench going up.

[Hyruliangoat]

No sources no care

[sekaonayr]

lol.
I think my barbell didn't go up because my shoulders are garbage in comparison to rest of my body. They look good, but looks are deceiving. They are weak as fwaaakkk.


Glad to see yours went up though... hey I'm happy with just the DB Bench going up.

i found for shoulder strength standing one arm shoulder presses really helped for me bro.

No sources no care

Some Sources:
http://www.performbetter.com/catalog...ofacialRelease
http://en.wikipedia.org/wiki/Myofascial_release
http://www.marksdailyapple.com/shoul...lar-stability/
http://www.marksdailyapple.com/the-i...lity-the-hips/

[Bruno93]

Great thread.

[sekaonayr]

Great thread.

thanks brah. repped hopefully good enough for a sticky. all teens MUST know this info

[Havu93]

Nice info you got here mate. I have also noticed how my flexibility has improved a lot since I started stretching before every workout. I can finally deep and deep front sqwatss

[Ethan7XX]

i found for shoulder strength standing one arm shoulder presses really helped for me bro.

I do Military Press x5 or Dumbbell Shoulder Press x5 with my Push Workout.


Honestly, it's my genetics.

To give you perspective, I squat and deadlift 315x5 no problem,

But Military Press 110x5...still can't do it


fail..

[Hyruliangoat]

i found for shoulder strength standing one arm shoulder presses really helped for me bro.



Some Sources:
http://www.performbetter.com/catalog...ofacialRelease
http://en.wikipedia.org/wiki/Myofascial_release
http://www.marksdailyapple.com/shoul...lar-stability/
http://www.marksdailyapple.com/the-i...lity-the-hips/

1st source no studys and all stuff from 80s. Does it not make u wonder why no recent research has been done...?


Wikipedia source only cites one study and when u see the conclusion of the study

"Myofascial release massage favors the recovery of HRV and diastolic BP after high-intensity exercise (3 Wingate tests) to preexercise levels "

Wtf does that have anything to do eith recovery from the pov of a muscle?

Not 1 citation or refference in any of the 2 blog articles.

NEXT

[sekaonayr]

Nice info you got here mate. I have also noticed how my flexibility has improved a lot since I started stretching before every workout. I can finally deep and deep front sqwatss

congrats brah, repped. i would take it very easy with static stretching pre workout. 5-10 second holds at the most only a few exercises, you'll find your power out put will be much higher during the workout. stretch as long as you want after the workout though.

I do Military Press x5 or Dumbbell Shoulder Press x5 with my Push Workout.


Honestly, it's my genetics.

To give you perspective, I squat and deadlift 315x5 no problem,

But Military Press 110x5...still can't do it


fail..

have you ever tried increasing your millitary simply by not doing millitary? i.e take two weeks off and do one arm shoulder presses or alternating shoulder pressing for 5 x 5 and seeing if it improves?


hyrulian i'll pm you the details gimme a few minutes to get them all -____-

[ForGreece]

Good read. My shoulder hurts when i bench and i recently started rotator cuff stuff and its getting better.

[sekaonayr]

Good read. My shoulder hurts when i bench and i recently started rotator cuff stuff and its getting better.

make sure your working on its mobility too and stretching it

[Maxwell1995]

I am going to add external rotations in for upright rows in PHAT. Thanks bro.

Ehh... Maybe

[scoveg13]

Deep research.
















































Deep

[sekaonayr]

I am going to add external rotations in for upright rows in PHAT. Thanks bro.

Ehh... Maybe

you could always just superset the two, or if you're already super setting it do a triset.

or you could do external and internal rotations pre or pwo it wont tax you at all.

Deep research.


Deep

[LinebackerGod]

1st source no studys and all stuff from 80s. Does it not make u wonder why no recent research has been done...?


Wikipedia source only cites one study and when u see the conclusion of the study

"Myofascial release massage favors the recovery of HRV and diastolic BP after high-intensity exercise (3 Wingate tests) to preexercise levels "

Wtf does that have anything to do eith recovery from the pov of a muscle?

Not 1 citation or refference in any of the 2 blog articles.

NEXT

strong douche bag

[Ryan5903]

*sigh* Everyone in the teen section would be so much bigger if you stopped wasting your time caring about s*** like this...

[scoveg13]

but this research is DEEP

[Bruno93]

*sigh* Everyone in the teen section would be so much bigger if you stopped wasting your time caring about s*** like this...

Yes, but it never hurts learning a thing or two. And besides, you should be applying some of the techniques OP mentioned daily already.

[sekaonayr]

*sigh* Everyone in the teen section would be so much bigger if you stopped wasting your time caring about s*** like this...

........ me: 5'11 210
me when i was 15: 5'10 210

my maxes:
Bench: 315
Squat: 365 (coming off of a groin injury, reason why i started research)
Deadlift: 405 (hardly ever deadlift)


etc. etc.
edit: and i also hardly do any of the big 3

[LinebackerGod]

*sigh* Everyone in the teen section would be so much bigger if you stopped wasting your time caring about s*** like this...

shut up bitch

[sekaonayr]

shut up bitch

hahahahaha im repping you tomorrow dude when im off spread. you are bringing lulz to this thread

[Hyruliangoat]

*sigh* Everyone in the teen section would be so much bigger if you stopped wasting your time caring about s*** like this...

Says the 120 pounders

[sekaonayr]

Says the 120 pounders

this wtf at that kid.

[meSEXher]

in on 1st page

[MMAgrappler7]

Good thread and read =).

However, static stretching has been proven in studies to increase the risk of injury when done before a workout. Besides this its main use is to increase your flexibilty done anytime but before your workout.

I'm almost positive that most injuries happen within a persons normal range of motion so static stretching is ineffective against this due to the fact you stretch beyond your normal ROM.

The best way to warm up for an exercise is to do that exercise with little to no weight before to get your muscles prepared for the movement.

I cant site any of this, too lazy and I'm on my fone. Don't neg me, just correct me if I'm wrong.