Ask me your exercise physiology questions (srs thread)

[tank2003]

And i will answer them accordingly
Qualifications:
-2008 B.S. Applied Clinical exercise Physiology, 1 year Grad level
-ACSM PT Certified (2008-2010)
-AFAA Primary and Advanced Certified (2009-2010)

[94beastmode]

How much money do you make with that ****ty major?

[m1n2v5]

any tips for correcting forward head posture?

best forearm exercises?

[gjames017]

How to increase VO2 max, max power output, how to become tank

[kezzam]

how 2 get big dik

[whitecollarcrim]

whats the actual max for loosing weight.
is 5-8lbs a week really unobtainable.

[tank2003]

How much money do you make with that ****ty major?

enough to bend your mom over every night. she calls me sweet dick tank

any tips for correcting forward head posture?

best forearm exercises?

You need to work the extesnors of the neck, aka the upper fibers of the trapezius. Any trap exercise will help, but you'd need to do some resistance based neck extensions like this:

you can use constriction bands but i would that you would pinch yourself. I've seen people do neck extensions on the back extension machine before
Forearm (aka antebrachium): I like to take a DB (60 lbs or so) and rest my forearm on a bench, palms up and do wrist curls. Then i grab a 15/20 lb DB and go palms down and pull the weight towards me. MUCH harder and feels kind of awkward at first. then i put 225 on the bench press, pick up the weight behind me while standing and curl at the wrist upwards. Start with light weight though. Ive never used them, but i hear that professional grade grip strength things work well. I believe bigdogfarmhand made a thread on it once
14.5" Forearms checking in

How to increase VO2 max, max power output, how to become tank

Vo2 Max increase is a pretty basic concept. You just aim to go farther and faster. Push yourself until you can't go anymore. the longer you stay on thee treadmill, the higher your VO2 max will be. Treadmill is the primary way to get a good reading, but you can do it on a bike or even row machines. I personally like to do HIIT cardio or 60/120's. Sprint for 60 seconds and walk for 120 seconds and repeat until death. i cant do any of it now with my back issues though but i got my 2 mile run time down to under 12 minutes in the army.

Power output is kind of the same concept, but you need to balance cardio vascular levels and powerlifting style lifts. Standard test is the Windgate Bike test. 7.5% of your body weight (converted to kg's) in a basket that is connected to a strap that is wound around the flywheel on a bike. when you hit 120 RPMs or trigger the test, the basket drops and you sprint for 30 seconds. My first test i got around 1700 Watts. Over 2 years, i did probably 12 and my max was 2200 W i think

[Dion22K]

What physiological adaptations occur within and around type 1, type 2a and type 2b fibers with training that is geared toward strength, speed and power? What changes occur within the nerves that innervate these fibers? what happens to the cellular structures within the muscle fibers? Does the sarcoplasmic rheticulum change and adapt to respond to this training and how?


will rep

[tank2003]

how 2 get big dik

Is your boyfriend unsatisfied? Its like calf genetics. You have it or you don't. Sorry little guy

whats the actual max for loosing weight.
is 5-8lbs a week really unobtainable.

Subjective question. 2 lbs per week is considered "normal." But it is really for the "normal" male you find on a BMI chart. If you are a seasoned weight trainer, then you can easily drop 10 a week (at first) on a STRICT diet. BUT...the more BF you have, the faster initial loss you will see. After a few weeks, your body will try and hold onto whats left because it thinks you are starving. there is also debate on how much one can lose based ont he set point theory, to which i don't believe in.
5-8lbs is definitely attainable if you have it to lose. But you being 6'1 and 215 lbs, i would say you could only manage that for 2-3 weeks before coming to an almost halt. when you start to plateau, you have to up your intensity to boost through it

[tank2003]

What physiological adaptations occur within and around type 1, type 2a and type 2b fibers with training that is geared toward strength, speed and power? What changes occur within the nerves that innervate these fibers? what happens to the cellular structures within the muscle fibers? Does the sarcoplasmic rheticulum change and adapt to respond to this training and how?
will rep

Nice one friend. Its relatively simple. If you train for endurance, you will develop your type 1a (slow oxidative) and if you choose to train for size/strength/power, then you will develop your type 2b (fast glycolytic) fibers. Type 2a have the ability to lean to either direction. they will adapt themselves according to your training. the changes that occur with the nervous systems are the impules and innervation sent to muslce groups. If you are training for marathon running, as you get along in your training, your body will "remember" this and send the impulses with the proper voltage to contract that muscle group with enough force to keep you going for however long a time. Cellular changes are usually within the mitochondria. as before, when you get into training, your mitochondria will produce the proper energy to accomplish the task ahead. It wouldnt make sense to provide the energy to compete in a powerlifting comp when you are trying to bike fore 100 miles.

edit. forgot SR. if i remember correctly, in untrained individuals, the SR will lower and will see reductions in Ca2+-ATPase activity. If you are looking for somethign more specific, then i cant answer that. Its a bit beyond my pay grade i believe

[Gr8fulDeadlift]

Sorry bro, but you're flat out wrong regarding how to correct forward head posture. Neck extensors are already too strong and shortened in this case, due to the prolonged periods spent in extension. What actually needs to occur is stretching of the neck extensors and strengthening of the deep neck flexors through exercises like chin tucks progressed to chin tuck + head lift from a supine position.

Source: I have a doctorate in physical therapy and I am a licensed, practicing therapist.

[Savanimal912]

i got my 2 mile run time down to under 12 minutes in the army.

My last APFT I ran 14:15, got any good workout regimens to get sub 13?

[SimplySickening]

OP is dumb as phuck. this is coming from someone who is almost finished his 3rd year of exercise science.
a bike is the best way to calculate/improve vo2max with the most common being a cycle ergometer for the poverty.

[tank2003]

Sorry bro, but you're flat out wrong regarding how to correct forward head posture. Neck extensors are already too strong and shortened in this case, due to the prolonged periods spent in extension. What actually needs to occur is stretching of the neck extensors and strengthening of the deep neck flexors through exercises like chin tucks progressed to chin tuck + head lift from a supine position.

Source: I have a doctorate in physical therapy and I am a licensed, practicing therapist.

I was thinking more along the lines of stronger neck flexors rather than actual muscle length. But you are correct. I surely won;t question a PhD brah

how do i bench 465? srs

Don't be a bitch? Took me years to get that high. what are your stats and current bench? Or do you even lift?

[Dion22K]

OP is dumb as phuck. this is coming from someone who is almost finished his 3rd year of exercise science.
a bike is the best way to calculate/improve vo2max with the most common being a cycle ergometer for the poverty.

what about the Bruce treadmill test?

[tank2003]

My last APFT I ran 14:15, got any good workout regimens to get sub 13?

Well, I always ran until i puked. Other than that, the 60/120's helped a LOT, but you HAVE to give it your best. One thing I did was take the run 1/2 mile at a time by watching my watch and GPS thing a fellow OCS brah lent me while he was on profile. I always ran faster on pavement rather than a track. Most of the tracks i had to use was that micro gravel BS. In that case stay away from the sides. The gravel is more compact int he middle if you can stay there. This is where newtons 3rd law of thermodynamics come in. every force has an equal and opposite reaction. What force you make your heel strike with, the earth will match unless you are running in sand or something that wont react witht he same force. You can run in sand for training and run on pavement if you have the option. Also, its hard as phuck, but breath in through your nose and out through your mouth and keep your head up. Pick a spot up ahead int he distance and tell yourself not to ease of the throttle until you get there. Then when you hit that point, pick another one and tell yourself to get there. when you see the clock in the distance, pick it up as much as you can, just dont slow down more than you have to. I mean, you SHOULDN'T die of a heat stroke or anything, just know that you will be given plenty of time to recover

OP is dumb as phuck. this is coming from someone who is almost finished his 3rd year of exercise science.

1) You kids think you know it all.
2) Ive been out of academia since 2009. Protocols among other things are BOUND to have changed. and why dont you put your big boy pants on and point out where i went wrong?

[tank2003]

what about the Bruce treadmill test?

Bruce protocol. Standard test for someone who isnt of old age or has any major issues physiologically. If i remember the specifics correctly, you increase the speed every minute or so as well as the percent grade up to....20% i think? My tests always went to 25ish minutes before i nearly fell off the treadmill. Ive always been super competitive and always went balls to the walls

[SimplySickening]

What physiological adaptations occur within and around type 1, type 2a and type 2b fibers with training that is geared toward strength, speed and power? What changes occur within the nerves that innervate these fibers? what happens to the cellular structures within the muscle fibers? Does the sarcoplasmic rheticulum change and adapt to respond to this training and how?


will rep

since training for power speed etc is related to aerobic training it will result in more type2 fibres meaning that the main adaptions will be an increase in muscle hypertrohpy, strength, protein content and myofibiliar protein synthesis. Electrical charges our exercised muscles and will activate the PKB within our body which will then activate mTOR which will result in mRNA which then gives us an increased protein synthethis. Meaning that our muscle will be generating more proteins and in turn adapts to the type of training you do it will result in a decrease of protein degradation via the myosatin pathway.

[SimplySickening]

Well, I always ran until i puked. Other than that, the 60/120's helped a LOT, but you HAVE to give it your best. One thing I did was take the run 1/2 mile at a time by watching my watch and GPS thing a fellow OCS brah lent me while he was on profile. I always ran faster on pavement rather than a track. Most of the tracks i had to use was that micro gravel BS. In that case stay away from the sides. The gravel is more compact int he middle if you can stay there. This is where newtons 3rd law of thermodynamics come in. every force has an equal and opposite reaction. What force you make your heel strike with, the earth will match unless you are running in sand or something that wont react witht he same force. You can run in sand for training and run on pavement if you have the option. Also, its hard as phuck, but breath in through your nose and out through your mouth and keep your head up. Pick a spot up ahead int he distance and tell yourself not to ease of the throttle until you get there. Then when you hit that point, pick another one and tell yourself to get there. when you see the clock in the distance, pick it up as much as you can, just dont slow down more than you have to. I mean, you SHOULDN'T die of a heat stroke or anything, just know that you will be given plenty of time to recover


1) You kids think you know it all.
2) Ive been out of academia since 2009. Protocols among other things are BOUND to have changed. and why dont you put your big boy pants on and point out where i went wrong?

well the first thing where youre wrong is what occurs if your client is overweight and has bad knees ? good job using the treadmill.

[Oatmeal12]

How the phuck do I squat functionally? I've been sitting down my whole life, hence alot of glute inhibition. Not to mention bad posture, is there anyway I can teach myself how to squat? I've been holding a doorknob and squatting down fyi

[cubsfan2154]

How to get bigger wrist?

[tank2003]

since training for power speed etc is related to aerobic training it will result in more type2 fibres meaning that the main adaptions will be an increase in muscle hypertrohpy, strength, protein content and myofibiliar protein synthesis.

Power and speed is AEROBIC training? I think you are confused. and more type 2 fibers? You must not know the difference in hypertrophy and hyperplasia. other than that, you just went into more detail. did you bust out your notes for that one slick?

well the first thing where youre wrong is what occurs if your client is overweight and has bad knees ? good job using the treadmill.

I dont recall addressing an overweight client with bad knees. perhaps you misunderstood me saying major physiological issues

[Dion22K]

Bruce protocol. Standard test for someone who isnt of old age or has any major issues physiologically. If i remember the specifics correctly, you increase the speed every minute or so as well as the percent grade up to....20% i think? My tests always went to 25ish minutes before i nearly fell off the treadmill. Ive always been super competitive and always went balls to the walls

I did the bruce test once and was like "Im not bout this life coach" (track coach was my prof)

since training for power speed etc is related to aerobic training it will result in more type2 fibres meaning that the main adaptions will be an increase in muscle hypertrohpy, strength, protein content and myofibiliar protein synthesis. Electrical charges our exercised muscles and will activate the PKB within our body which will then activate mTOR which will result in mRNA which then gives us an increased protein synthethis. Meaning that our muscle will be generating more proteins and in turn adapts to the type of training you do it will result in a decrease of protein degradation via the myosatin pathway.

It's awesome that there are other exercise physiologists here, what do you guys think of cardio pulmonary rehabilitation?

[SimplySickening]

Power and speed is AEROBIC training? I think you are confused. and more type 2 fibers? You must not know the difference in hypertrophy and hyperplasia. other than that, you just went into more detail. did you bust out your notes for that one slick?



I dont recall addressing an overweight client with bad knees. perhaps you misunderstood me saying major physiological issues

feel cold meant anaerobic, no notes just common sense really, more detail is needed other than the basic obvious reasons ... clearly the guy has an essay topic on that so writing your answer would give an easy F.

so tell me how the treadmill is more efficient than a bike ???

[Dion22K]

How to get bigger wrist?

put it this way, the red is what will grow so essentially you have to play the hand you are dealt

I have small wrists also and its not all that bad

[tank2003]

How the phuck do I squat functionally? I've been sitting down my whole life, hence alot of glute inhibition. Not to mention bad posture, is there anyway I can teach myself how to squat? I've been holding a doorknob and squatting down fyi

Well, my best guess is start with stretching your hips well. I would imagine you probably have a muscular deficit between your hip extensors and flexors. Since you sit a lot, I would say that the concentric phase is most likely harder. Like PhD brah said up above, your may have some shortening of the some muscle fibers. I have never squatted until recently because of low back issues, but i started with a 35 pound plate at my chest and did sets that way, pausing at the bottom. after a few weeks, i was able to go a bit farther down. For me, the key to squats is chest out and head up all the time. the lowest i will try and keep my head is looking dead ahead, keeping my gaze int he window (no mirror at my gym) as long as my gaze is level, never having to change the position of my neck. I follow up with ISO squat and then leg extensions and flexion then hip works. Try doing low weight front squats and see if that helps. Its a bit harder since your center of gravity is moved forward, so you have to work harder to stay upright. also, contract those abs the whole time

How to get bigger wrist?

i dont think you can really get bigger wrists really. You can increase bone density by doing pushups on your knuckles, but i dont think that would add girth. there arent really any muscles int he wrist, just tendons. Since your muscles do the work, i dont think the tendons would react much. But then again, i know older guys who have huge forearms and hands from working manual labor jobs all their lives. My dad works on electric motors and has big wrists. Maybe thats the way to go? lol

[tank2003]

feel cold meant anaerobic, no notes just common sense really, more detail is needed other than the basic obvious reasons ... clearly the guy has an essay topic on that so writing your answer would give an easy F.

so tell me how the treadmill is more efficient than a bike ???

are we talking a VO2 max on both modes? or are we comparing VO2 vs Power output?

[SimplySickening]

are we talking a VO2 max on both modes? or are we comparing VO2 vs Power output?

just why you think testing on a treadmill is superior to a bike, vo2, submax, everything really

[Ace Corona]

I have 7.5" wrists, and I feel like they're really small. Can I be a strength athlete despite such small wrists? What exercises can I do to build my forearms?

[SimplySickening]

- have an allograft ACL
- need to decide with which leg to split during jerk

which ACL in this pic is under greater stress? The forward leg or the rear leg.

the one that has the most weight baring on it, hence the forward