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  1. #1
    CEO 10k/yr y0lked's Avatar
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    Ask an Exercise Science major anything

    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.
    Last edited by y0lked; 07-13-2016 at 04:23 PM.
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    WOATbrah of peace :) sooby's Avatar
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    Registered User lordpatrick's Avatar
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    I hurt my wrist with biceps curls. It's been 1 week and I still got some pain, anyways to work out upper body without making my injury worse ?
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    CEO 10k/yr y0lked's Avatar
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    Originally Posted by lordpatrick View Post
    I hurt my wrist with biceps curls. It's been 1 week and I still got some pain, anyways to work out upper body without making my injury worse ?
    which part of your wrist? With your palms facing forward, which side gives you pain? Its most likely a tendon strain from overuse/weakness. Is there any swelling, loss of mobility or sever weakness? Can you make a strong fist like you're about to punch someone?
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    Encyclochuzzle chazzy1864's Avatar
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    *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.
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    Registered User lordpatrick's Avatar
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    Originally Posted by y0lked View Post
    which part of your wrist? With your palms facing forward, which side gives you pain? Its most likely a tendon strain from overuse/weakness. Is there any swelling, loss of mobility or sever weakness? Can you make a strong fist like you're about to punch someone?
    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)
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  8. #8
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by lordpatrick View Post
    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)
    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.
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  9. #9
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by chazzy1864 View Post
    *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.
    no brag thread bro, I was hoping for some higher level discussion ITT less bro science on this forum is needed.
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    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?
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    Main workout in the morning, ab/core at night. Is this detrimental to recovery in any way? Is it fine to do?
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    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?
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    ɿɘƨU bɘɿɘƚƨiǫɘЯ sakmsb's Avatar
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    Originally Posted by y0lked View Post
    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!
    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?
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  14. #14
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by Foxace36 View Post
    Main workout in the morning, ab/core at night. Is this detrimental to recovery in any way? Is it fine to do?
    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.

    Originally Posted by Isaac30001 View Post
    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?
    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.
    Originally Posted by sakmsb View Post
    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?
    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.
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    Is a fast squat bad? When I squat my eccentric is pretty fast and I'm able to bounce out of the hole easier. When I do a slower eccentric I had to grind to get out of the hole more.
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    Originally Posted by TJP33 View Post
    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?
    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.
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    CEO 10k/yr y0lked's Avatar
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    Originally Posted by WorldClassDBag View Post
    Is a fast squat bad? When I squat my eccentric is pretty fast and I'm able to bounce out of the hole easier. When I do a slower eccentric I had to grind to get out of the hole more.
    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.
    Originally Posted by TonyJH View Post
    If you don't get into physical therapy school post grad then have fun being an underpaid personal trainer with that degree
    PA school most likely bro.
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    CEO 10k/yr y0lked's Avatar
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    Im curious to see if anyone knows the answer to this question...... This was a key concept in my bio mechanics class.


    Why is exercise A harder than exercise B?

    A


    B
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    Registered User Isaac30001's Avatar
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    Originally Posted by y0lked View Post
    Im curious to see if anyone knows the answer to this question...... This was a key concept in my bio mechanics class.


    Why is exercise A harder than exercise B?

    A


    B
    I'm gonna say it's because more muscles are involved in exercise B which helps with the load, whereas in exercise A only the bicep is doing the work.
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    CEO 10k/yr y0lked's Avatar
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    Originally Posted by Isaac30001 View Post
    I'm gonna say it's because more muscles are involved in exercise B which helps with the load, whereas in exercise A only the bicep is doing the work.
    nope. Lets assume that we are not lifting like branch warren lol the only muscle that is engaged here is the bicep brachii
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    Originally Posted by y0lked View Post
    nope. Lets assume that we are not lifting like branch warren lol the only muscle that is engaged here is the bicep brachii
    Hmm, I figured the core muscles were helping a bit or something, but I guess not. :P
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    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?
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    Originally Posted by y0lked View Post
    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.
    Icing for 40 minutes is too long. 5-10 mins is enough.
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    Thoughts on deloading a single lift, rather than a full deload? I'm basically talking in terms of S/B/D. When two, or even just one lift is still feeling fine and progressing, but the other two are stalling/feeling like crap. Seems like a waste of time to take a full deload to me.
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    ɿɘƨU bɘɿɘƚƨiǫɘЯ sakmsb's Avatar
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    Originally Posted by sakmsb View Post
    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?
    Originally Posted by y0lked View Post

    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.
    Thanks for your reply!

    May be Scapula bone it is. And this glides over some other bone beneath it and there is this sound coming from it

    And, in my question 2; even the left stomach/belly side is bigger than right :/
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    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 10:23 AM.
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    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.
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    Originally Posted by Jinx8402 View Post
    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.
    Could be pinching the ulnar nerve.
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