Ask an Exercise Science major anything

[y0lked]

Hi guys, not really had the chance to post much here but thought I'd ask a question.

Quite simply, I'm hurting in my shoulder when training. It seems to affect my presses, and even certain pulls such as a pull up where I'm bringing it towards me from above. The pain seems to be in my rear dealt area, possibly a part of my rotator cuff. I've stopped all exercises that are gonna hurt it for the time being, so back day doesn't have pull ups or lat pull-downs or any form and I just don't have a chest or shoulder day.

I find that I always get this sort of problem in my shoulders, any advice would be appreciated. To put in some background, I've been training for 6-7 years and haven't really made any strength progress in the last 2-3 years, every time I try go beyond what I can do, I seem to incur a pain. In regards to my training plans, I don't really do much shoulder exercises, as I believe that most exercised hit the majority of my shoulders anyway, nor do I do an awful lot of stretching. I'm also naturally a very skinny guy, so the weight I've put on may not seem excessive, but for my body type I think it's a lot.

My question being, is there any stretches or exercise tips for muscle prevention, and could isolating my shoulders more actually prevent that also?

There's your issue. Without assessing you physically, im guessing you have anteriorally rotated shoulders causing the rear delt or external rotator muscles to be tense and aggravated from constant tension. No doubt caused by poor technique and repeated bouts of exercise (probably the same workouts over and over again) exacerbating the situation over your training career.

[Punset]

I put some fixes in here that you might want to use..... however ill just tell you right now its a terrible full body workout program.

Whats the goal? Whats the periodization? How are you going to overload? What muscle imbalances are you trying to fix? What imbalances might you accidentally create with this program.

Everyone thinks they know how to make a workout program but almost every time i see something that creates more problems than it does gains.

I started out with baby lovers ss training and did it for 4 months, after i did a 3 day split hypertrophy until now but i realize it was bad bcs i only worked each muscle group once a week and now im trying to find a new program, idk what i should do, full body or splits, strength or hypertrophy ?

My 1rms

Deadlift 330lbs
Squat 240lbs
Bench 180lbs

My bench is weak and i needmto make it stronger, i could only 3x12 with 90-100lbs and i dont know what to do so i decided to make a program where i could fix my weak points, and my deadift and squat havent increased at all since i finished SS...i am pretty lost atm...

[MBoux2000]

Nope. That wont work. DO THE PROGRAM IVE GIVEN YOU!



well first off, stop doing the heavy barbell curls for eccentric negatives. Completely unnecessary. Any time a muscle is being overworked and under recovered it leads to decreased performance, lack of pump and eventually injury. The quickest way to gains is with a solid program, solid diet, and consistency. You are a beginner and a young man, enjoy the process and develop good lifting habits, the gains will come.

Dont overcomplicate things, if you need a workout program let me know

I am wanting to take your help but can you please explain to me why this doesn't work? There are multiple ways to build strength and muscle and there's more than one program out there that actually works. Everyone has thrown different things at me around this forum so you can see why it's such a difficult thing to decide on, because how am I supposed to know what's right?

Would you mind explaining to me why the program I was doing won't work? Because if I suddenly switch to 10 reps I will have to drastically reduce all the weight on my lifts. My strength has already increased significantly on the 5x5. Again I would love to hear your advice but I need to know why what I'm doing now supposedly doesn't work when I've already noticed a significant strength increase ( no new visible muscle yet though, but it's only been just over a month on the real program ). You can see my worry about taking one program from one person when I've never seen that specific program suggested anywhere.

Is there a proven upper/lower split routine that would allow me to workout 4 days a week? Something that's proven to work.

My concern is that many people including many beginners on these forums use 5x5's and notice significant progress, so I don't understand why you think it won't work for me. It's not like completely different muscle building principles apply to my body.

My Early Results

Bench from 85 to 125 in a month.
Squat from 90 to 155 in 6 weeks.
Trap bar deadlifts from 150 to 200 in a month. With a one rep max of 270.

That's definitely strength progress, although I haven't seen visible muscle increases or fat loss yet. I've seen massive strength improvements though.




I have some posture issues as well as extremely tight leg, glute, and back muscles which I'm going to be seeing a physiotherapist about and work out a plan to fix these issues. The tight muscles limit my range of motion on certain exercises like squats, so I do the best I can. It will be much better once I fix the very tight muscles.

If I want to switch to a proven split plan is this ok too? My main goals right now are getting my strength up and starting to build visible muscle as well as burn some fat.

[SamWinton]

There's your issue. Without assessing you physically, im guessing you have anteriorally rotated shoulders causing the rear delt or external rotator muscles to be tense and aggravated from constant tension. No doubt caused by poor technique and repeated bouts of exercise (probably the same workouts over and over again) exacerbating the situation over your training career.

I think you're probably spot on, mate. Once I'm happy my shoulder is feeling better and such, i'll be looking for a new routine.

You're right, I am doing the same workout over and over so that will change over the next month or two, depending on how I recover. Thanks for your advice.

[y0lked]

I started out with baby lovers ss training and did it for 4 months, after i did a 3 day split hypertrophy until now but i realize it was bad bcs i only worked each muscle group once a week and now im trying to find a new program, idk what i should do, full body or splits, strength or hypertrophy ?

My 1rms

Deadlift 330lbs
Squat 240lbs
Bench 180lbs

My bench is weak and i needmto make it stronger, i could only 3x12 with 90-100lbs and i dont know what to do so i decided to make a program where i could fix my weak points, and my deadift and squat havent increased at all since i finished SS...i am pretty lost atm...

Push Pull legs 3 days on 1 day off

Push:
Bench
DB Press
Incline Machine/ DB flys
Lateral Raises
Skull Crushers

Pull:
Barbell Rows
Pullups
Seated Rows
Deadlifts
Shrugs
Barbell Curls

Legs:
Squat
Hip Thrusts
Leg Press
GHR
Leg extensions
Seated Calf raises

week 1 wave 1: 5 reps
week 1 wave 2: 10 reps
Week 2 wave 1: 3 reps
week 2 wave 2: 8 reps
week 3 repeat week 1
week 4 repeat week 2
week 5 deload= Week 1 wave 2 weight for 5 reps
Week 6 repeat week 1
etc.

[y0lked]

I am wanting to take your help but can you please explain to me why this doesn't work? There are multiple ways to build strength and muscle and there's more than one program out there that actually works. Everyone has thrown different things at me around this forum so you can see why it's such a difficult thing to decide on, because how am I supposed to know what's right?

Would you mind explaining to me why the program I was doing won't work? Because if I suddenly switch to 10 reps I will have to drastically reduce all the weight on my lifts. My strength has already increased significantly on the 5x5. Again I would love to hear your advice but I need to know why what I'm doing now supposedly doesn't work when I've already noticed a significant strength increase ( no new visible muscle yet though, but it's only been just over a month on the real program ). You can see my worry about taking one program from one person when I've never seen that specific program suggested anywhere.

Is there a proven upper/lower split routine that would allow me to workout 4 days a week? Something that's proven to work.

My concern is that many people including many beginners on these forums use 5x5's and notice significant progress, so I don't understand why you think it won't work for me. It's not like completely different muscle building principles apply to my body.

My Early Results

Bench from 85 to 125 in a month.
Squat from 90 to 155 in 6 weeks.
Trap bar deadlifts from 150 to 200 in a month. With a one rep max of 270.

That's definitely strength progress, although I haven't seen visible muscle increases or fat loss yet. I've seen massive strength improvements though.




I have some posture issues as well as extremely tight leg, glute, and back muscles which I'm going to be seeing a physiotherapist about and work out a plan to fix these issues. The tight muscles limit my range of motion on certain exercises like squats, so I do the best I can. It will be much better once I fix the very tight muscles.

If I want to switch to a proven split plan is this ok too? My main goals right now are getting my strength up and starting to build visible muscle as well as burn some fat.

ive already answered all these questions. I have desinged for you a proven beginner program that is only 4 days per week.

Youre talking to someone who has a bachelors degree in exercise physiology and who trains people EXACTLY LIKE YOU on a daily basis. You can either listen to my advice or those of other 17 year olds. Personally I dont care. But if you want my help youre going to stop doubting me and get in the gym and work.

[y0lked]

I think you're probably spot on, mate. Once I'm happy my shoulder is feeling better and such, i'll be looking for a new routine.

You're right, I am doing the same workout over and over so that will change over the next month or two, depending on how I recover. Thanks for your advice.

I would take a break from weight lifting for 1-2 weeks while taking NSAIDs for that ammount of time, and then we can work on some mobility and strength exercises to get your shoulder healthy. Once you arent limited by pain and muscle imbalance you will be able to get back on track and make better progress than you ever have.

Most people think they will loose all their gains and rehabbing an injury will take too long and they will never get back to that point every again. However, that is completely false. Most of the time once an injury is fixed, the athlete will surpass their former self. The only time this isnt true is when the injury is structural and that usually comes from ignoring a nagging body part over a sustained period of time. *cough* what you are doing right now *cough* lol

[MBoux2000]

ive already answered all these questions. I have desinged for you a proven beginner program that is only 4 days per week.

Youre talking to someone who has a bachelors degree in exercise physiology and who trains people EXACTLY LIKE YOU on a daily basis. You can either listen to my advice or those of other 17 year olds. Personally I dont care. But if you want my help youre going to stop doubting me and get in the gym and work.

I hear you man. What I'm trying to say is, if the 5x5 doesn't work why have I gained a lot of strength in my 1.5 months on it so far?

I am in the gym, I've been going multiple times a week.

Is there a reason I haven't gained visible muscle yet but I've gained a lot of strength? Does it take a lot more time too?

The thing is I don't like to blindly trust programs/suggestions without knowing why what is being suggested, is being suggested. If that makes sense.

And how can I make the transition to 10 reps per set without having to drop the weight significantly. Should I try and work my way up by 1 rep every 2 workouts until I can get up to 10. That's what I had started doing with my squats.

[y0lked]

I hear you man. What I'm trying to say is, if the 5x5 doesn't work why have I gained a lot of strength in my 1.5 months on it so far?

I am in the gym, I've been going multiple times a week.

Is there a reason I haven't gained visible muscle yet but I've gained a lot of strength? Does it take a lot more time too?

The thing is I don't like to blindly trust programs/suggestions without knowing why what is being suggested, is being suggested. If that makes sense.

And how can I make the transition to 10 reps per set without having to drop the weight significantly. Should I try and work my way up by 1 rep every 2 workouts until I can get up to 10. That's what I had started doing with my squats.

[MBoux2000]

Seriously dude? I'm just trying to get help here. All this stuff is really confusing for someone who's new.

[Alicia80]

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.

I have differently shaped shoulders through a disability so I purposely work my right arm with heavier dumbells. What is the consequence of doing this to the left side of my body? I mean is there corresponding muscles that could inadvertently be toning my left side whilst working my right?
I think my lower back on my left has more definition. Could that be due to more strength training on my right arm? Thank you

[Punset]

Push Pull legs 3 days on 1 day off

Push:
Bench
DB Press
Incline Machine/ DB flys
Lateral Raises
Skull Crushers

Pull:
Barbell Rows
Pullups
Seated Rows
Deadlifts
Shrugs
Barbell Curls

Legs:
Squat
Hip Thrusts
Leg Press
GHR
Leg extensions
Seated Calf raises

week 1 wave 1: 5 reps
week 1 wave 2: 10 reps
Week 2 wave 1: 3 reps
week 2 wave 2: 8 reps
week 3 repeat week 1
week 4 repeat week 2
week 5 deload= Week 1 wave 2 weight for 5 reps
Week 6 repeat week 1
etc.

One problem, my gym is closed on sunday.

Also, do u know the reason behind the different set schemes each wave ?

[y0lked]

I have differently shaped shoulders through a disability so I purposely work my right arm with heavier dumbells. What is the consequence of doing this to the left side of my body? I mean is there corresponding muscles that could inadvertently be toning my left side whilst working my right?
I think my lower back on my left has more definition. Could that be due to more strength training on my right arm? Thank you

If you want to train one side of your body to be bigger and stronger than the other thats your choice, there could be a host of issues with this down the line.

a) bigger lat on one side could affect posture
b) anteriorally rotated shoulder on one side

can you work your lower body equally? or is this disability caused by a stroke inhibiting motor control on one side of your body?

[y0lked]

One problem, my gym is closed on sunday.

Also, do u know the reason behind the different set schemes each wave ?

Thats fine, you can do 6 days on 1 day off if you want. Or, you can just take every sunday off, it doesnt have to be push/pull/legs off in that order. Really as long as you are getting 5 days in the gym per week you will be good bro. Hit it hard! Recover hard!

different rep schemes will undulate the loading pattern to keep you from getting stuck at a certain weight. Every 2 weeks aim to increase each lift by 5-10lbs. This is a great way to keep your training interesting and yet consistent at the same time. Also, the different loads will cause different stress to the muscle in order to maximize strength and size gains.

[Punset]

Thanks for your help !

[brenthopkins]

I hear you man. What I'm trying to say is, if the 5x5 doesn't work why have I gained a lot of strength in my 1.5 months on it so far?

I am in the gym, I've been going multiple times a week.

Is there a reason I haven't gained visible muscle yet but I've gained a lot of strength? Does it take a lot more time too?

The thing is I don't like to blindly trust programs/suggestions without knowing why what is being suggested, is being suggested. If that makes sense.

And how can I make the transition to 10 reps per set without having to drop the weight significantly. Should I try and work my way up by 1 rep every 2 workouts until I can get up to 10. That's what I had started doing with my squats.

I know it's not my thread but he didn't answer so...

1.) You haven't gained much mass in 1.5 months because it takes time. Everybody would be swole af if it was the case lol.
2.) Y0lked seems like a knowledgeable person. I don't think he would give you bad info anyways.
3.) If his program he made for you says go to 10, go to 10. You will have to drop the weight 10-15lbs probably.

[Punset]

Thats fine, you can do 6 days on 1 day off if you want. Or, you can just take every sunday off, it doesnt have to be push/pull/legs off in that order. Really as long as you are getting 5 days in the gym per week you will be good bro. Hit it hard! Recover hard!

different rep schemes will undulate the loading pattern to keep you from getting stuck at a certain weight. Every 2 weeks aim to increase each lift by 5-10lbs. This is a great way to keep your training interesting and yet consistent at the same time. Also, the different loads will cause different stress to the muscle in order to maximize strength and size gains.

One last thing, the low rep schemes also apply to isolation exercises such as curls, like, 3 reps for curls ?

[eddiegoodfellar]

If it was already answered I apologize.
Is the Reverse Hyper really a miracle for spinal decompression and lower back problems?
I want to believe.......

[UnaManzana]

I am an amateur boxer
I'm 5'11, 56 kg however I'm pretty thin. I have chicken legs, thin arms. my speed is very good, however I want to add some size to my frame and also some power behind my shots. I see a lot of boxers my weight and lighter than me who have a much healthier looking body. my body is so skinny I look and feel skinny and weak it's really taking a toll on my confidence.

I can easily go and do weight training, however I don't want to lose my speed and flexibility. which type of program do you think a boxer should do in order to add some size and still maintain their speed and flexibility

thank you

[y0lked]

Thanks for your help !

Not a problem

[y0lked]

One last thing, the low rep schemes also apply to isolation exercises such as curls, like, 3 reps for curls ?

Ill leave that up to you, you can do 5 in place of three if you want but some heavy curls and tricep work never hurt anyone haha

if you do decide to go as low as 3 reps, double the number of sets. As for the rest of the program, yes every set will be the prescribed number of reps for that wave.

[y0lked]

If it was already answered I apologize.
Is the Reverse Hyper really a miracle for spinal decompression and lower back problems?
I want to believe.......

Yes. I had a buldging disk that bothered me for over 2 years. I saw a Physical Therapist and they suggested to do more abs work (I lold and never went back). As soon as I came across Louies machine I tried it. Instantly realized my erectors were overly tight and I was also in APT. I combined the reverse hypers with lengthening the hip flexors and focused on abdominal exercises that did not involve the hip flexors.... squatted 365 and deadlifted 420 the other day after only 6 months of this.

You can do the reverse hyper machine before and after every single training session because it does not eccentrically load the spine while also allowing for traction (decompression).

10-12 reps is all you need, do 4 sets before every workout and 4 after. Dont overextend. Thats a huge deal, actually hyper extending the spine can be just as bad as rounding.

[y0lked]

I am an amateur boxer
I'm 5'11, 56 kg however I'm pretty thin. I have chicken legs, thin arms. my speed is very good, however I want to add some size to my frame and also some power behind my shots. I see a lot of boxers my weight and lighter than me who have a much healthier looking body. my body is so skinny I look and feel skinny and weak it's really taking a toll on my confidence.

I can easily go and do weight training, however I don't want to lose my speed and flexibility. which type of program do you think a boxer should do in order to add some size and still maintain their speed and flexibility

thank you

Give me more background on what you are doing already. Will need to see how heavy your training volume is right now before we start adding in anything.

Adding muscle might give you some confidence but you have to ask yourself if youre comfortable with going up in a weight class. If you add mass, you will gain weight. Youll need to decide what is better for your performance.

[chorvat8]

Why do I get so tired on Back/Bicep day?

So here's the deal. I divide my workouts into 4 days - Chest/Triceps, Back/Biceps, Legs/Abs, Shoulders/Cardio. I always workout out in the afternoon, no matter what work out I am doing, however, I have noticed that on my back/bicep days I get so tired that I often can't finish my workout. I notice my heart heart is sky high during these workouts and I even get dizzy sometimes. I never feel this way on any of the other days like chest or leg day...

Here is an example of my typical back/bicep day:

Warm up - Stationary bike - 10 mins easy pace
Wide grip pull ups: 4-sets max reps
Bent over dumbbell row: 3-sets of 10 reps
Reverse grip lat pull downs: 3-sets 10 reps
Incline bench dumbbell curls: 3-sets 8-10 reps
Standing EZ-Bar curls: 3-sets 8-10 reps

To be honest I usually don't get to the Standing EZ-Bar curls because I am so tired that I need to sit down for awhile before I just head home.

Thanks for the input and advice!

[UnaManzana]

at the moment all I'm doing is 5x5. however it doesn't really seem to build much muscle only strength.

I just don't understand how boxers have big biceps at low weight while still maintaining their speed.
look at Michael conlans body.


I am comfortable with going up a weight class as I feel more comfortable at that weight. my coach drains me to make 56 and sometimes 54 when my natural weight is 58.

[Lutherd8]

Hi guys!

My names Dan, im 25 and began lifting seriously at the beginning of 2016. Im about to start a bulk phase again in September and have an issue I haven't really found a clear cut answer to. My questions are in regards to increasing bicep size.

I'm sure there are threads explaining body proportions and how to target certain muscles groups more than others. But from what I've read I've gathered the importance of lifting all muscle groups to up gh and test, and really focus on technique- i.e. focus on pump,keep elbow straight, try negatives.

These techniques really haven't done anything for me, and before you go telling me to be patient-I've done my due diligence here. I've read genetics maybe the cause, or perhaps technique. I've seemed to have gains in mostly all other muscle groups.

I apologize if this isn't the right place to post this, I'm new here and desperate for some help. Any help would be greatly appreciated!!

[SamWinton]

I would take a break from weight lifting for 1-2 weeks while taking NSAIDs for that ammount of time, and then we can work on some mobility and strength exercises to get your shoulder healthy. Once you arent limited by pain and muscle imbalance you will be able to get back on track and make better progress than you ever have.

Most people think they will loose all their gains and rehabbing an injury will take too long and they will never get back to that point every again. However, that is completely false. Most of the time once an injury is fixed, the athlete will surpass their former self. The only time this isnt true is when the injury is structural and that usually comes from ignoring a nagging body part over a sustained period of time. *cough* what you are doing right now *cough* lol

Funny you should say that, I had my first training day in 2 weeks on Saturday, I'd already left it a while when I posted on here. it went fine to be honest, but I'm very wary of doing the exact same thing again. With that in mind, would you be able to share any mobility and strength exercises that may help me right now? Or should I give it another week and take those anti-inflammatory pills? Any advice much appreciated, thanks again.

Sam

[y0lked]

Why do I get so tired on Back/Bicep day?

So here's the deal. I divide my workouts into 4 days - Chest/Triceps, Back/Biceps, Legs/Abs, Shoulders/Cardio. I always workout out in the afternoon, no matter what work out I am doing, however, I have noticed that on my back/bicep days I get so tired that I often can't finish my workout. I notice my heart heart is sky high during these workouts and I even get dizzy sometimes. I never feel this way on any of the other days like chest or leg day...

Here is an example of my typical back/bicep day:

Warm up - Stationary bike - 10 mins easy pace
Wide grip pull ups: 4-sets max reps
Bent over dumbbell row: 3-sets of 10 reps
Reverse grip lat pull downs: 3-sets 10 reps
Incline bench dumbbell curls: 3-sets 8-10 reps
Standing EZ-Bar curls: 3-sets 8-10 reps

To be honest I usually don't get to the Standing EZ-Bar curls because I am so tired that I need to sit down for awhile before I just head home.

Thanks for the input and advice!

Your rest times may be too short for you to get your heart rate back down, if you have an apple watch or polar HR monitor wristwatch track your heart rate and let it get back down to 110-130 before starting the next set (otherwise use your stopwatch and count the number of beats in a 15 second period and then multiply by 4). 2 minutes should do the trick, if not you definitely need to work on your CV fitness to improve your work capacity.

Do you have high blood pressure?
Any other health risks?

[y0lked]

at the moment all I'm doing is 5x5. however it doesn't really seem to build much muscle only strength.

I just don't understand how boxers have big biceps at low weight while still maintaining their speed.
look at Michael conlans body.


I am comfortable with going up a weight class as I feel more comfortable at that weight. my coach drains me to make 56 and sometimes 54 when my natural weight is 58.

I was going to say that if you have a coach why isnt he providing you with a strength and agility routine? But then you said he MAKES you cut weight to a weight class you arent comfortable with. Thats a huge red flag and you either need to stick up for yourself and tell him youre going up in a weight class OR go get a new coach that will help you prepare for that new weight class and give you a specific training routine.

I dont have all the details but i see two big red flags here. Let me know how you proceed. I can still help you get stronger and quicker if you walk away from that coach.

[y0lked]

Hi guys!

My names Dan, im 25 and began lifting seriously at the beginning of 2016. Im about to start a bulk phase again in September and have an issue I haven't really found a clear cut answer to. My questions are in regards to increasing bicep size.

I'm sure there are threads explaining body proportions and how to target certain muscles groups more than others. But from what I've read I've gathered the importance of lifting all muscle groups to up gh and test, and really focus on technique- i.e. focus on pump,keep elbow straight, try negatives.

These techniques really haven't done anything for me, and before you go telling me to be patient-I've done my due diligence here. I've read genetics maybe the cause, or perhaps technique. I've seemed to have gains in mostly all other muscle groups.

I apologize if this isn't the right place to post this, I'm new here and desperate for some help. Any help would be greatly appreciated!!

Glad to have you here! Before we can address why your biceps arent growing, lets talk about your daily habits.

What is your workout routine?
What is your diet?

Have you measured your biceps for size increases in the last 6 months? The bicep is a very small muscle, therefore it will not grow to the extent that the back, chest and legs will. Keep that in mind. Most of the time guys think their biceps arent growing when really just the delts and chest have grown more and it overshadows the bicep development.