Ask an Exercise Science major anything

[y0lked]

This is kinda detailed so bear with me:

I’ve been floating around the same weight for 2-3 years, but I’ve made some pretty awesome gains in LBM; strength not incredibly much, mostly due to injuries and high volume probably. Body fat is down, vascularity is up... I look great and don’t have crazy much more fat to lose/muscle to gain to be satisfied. But I want to keep improving, obviously, and I’m more concerned with hypertrophy. And strength, only insofar as it leads to hypertrophy. And deadlifts... I want a strong (controlled) deadlift. Just because I love them.

Needless to say I made the recomp thing work, somehow, but my progress as of late is trying to come to a screeching halt. My bench was progressing linearly up until a couple months ago, OHP more slowly but still on the rise; squats and DLs I’ve had to take breaks from due to tissue degeneration in my low back and chronic back pain and hamstring tightness. So I’ve been back and forth with the weight, subbing in front squats and trap bar deadlifts (the latter of which I’ve made incredible progress on) when possible. As for rows, pulldowns, incline db press and other isolations... most of them I’m stuck on. I’ve reset the weight on several, but still struggle more than usual to add reps every session.

For the majority of my recomp I ate at maintenance most days, occasionally eating more on rest days and less on training days. Back in June however I switched to a training day surplus of about 200 cals and a rest day deficit of 200, and it was going pretty well for a while. I even increased my base maintenance as I got leaner.

I hadn’t stepped on the scale for a while until recently because I’d been the same weight for years and just trusted that everything was going fine, but last week I weighed in and was 5 lbs less than I have been for those 3 years. I can’t really tell at this point if I lost muscle or fat or both, but I’m concerned that it’s muscle at worst and both at best.

My gym routine: I’ve been on Viking’s Bare Bones upper/lower for a year now. If you haven’t seen the layout the volume is pretty crazy high, possibly the culprit behind some of the injuries I’ve sustained...but also the culprit behind the stellar body I’ve built over the last year. I’ve deloaded only a few times + one week off in September throughout this program, but I’ve never benefitted from deloads or weeks off in all 4 and a half years of training... so I don’t really take them that often. When I stall, I stall, and resetting the weight by 10% hasn’t helped me much either. The only reason I started progressing linearly so late in my journey is because last December I transitioned from female to male and started administering (doctor prescribed and supervised) testosterone weekly; I broke through all of my plateaus and added 40 lbs to my bench up to 172.5 lbs. Not anything crazy, but considering I was 4 years into training, 5’2” 140 lbs, working with 4 sets of 8 at 80% and eating at maintenance, it’s not too shabby.

But I’m stuck again, just like I was before my transition. The week off in September did nothing for me.

I sleep 7.5-8 hours every night. My maintenance is 3050 calories; macros look on average like 180-250g protein, 300-400g carbs 60-100g fat. Give or take of course.
I’m wondering...

Should I increase my training day surplus?

Should I switch to a lower volume program since my recovery is so compromised eating at maintenance?

Should I deload for a longer period of time, say 2 weeks? (Please no, cries)

I’ve also considered switching up the rate at which I overload. The progression outlined in the program is loose and self directed, so I get to choose the amount of weight (2.5lbs for upper lifts and 5 for lower) and the # of reps to add when I hit the prescribed rep goal. I don’t think that it would make much sense to micro-load any further, but what if I shoot for super low reps when I up the weight? Or would volume at this point be too low and counterproductive?

Thanks for taking the time to read.

Thanks for taking the time to type this out. I like getting all of the info up front and you did a good job illustrating your situation.

In weightlifting we have soo many variables. We can take metric from all of these variables and compile areas of concern and areas of satisfaction. For example; Sleeping 7.5 hours a night, or more, is a number that we can say is ideal. Therefore we don't need to address it.

For most every other metric, its not as easy. Your endocrine system, for example, is difficult to analyze unless we do a blood panel. Metabolism is also difficult to measure without subjecting you to tests and food logs.

I bring these points up so that this idea can be solidified with you, and anyone else reading. According to the scientific method we must only change one variable in a study in order to accurately observe the effects.

My opinion is that you are plateauing because of your training program (or lack of periodization). This would be the first place I would seek for improvement. When people say that deload weeks dont do anything for them its either because they are taking too much or too little of a "de-LOAD" or that their time spent IN THE GYM is not as intense as they think it is, and the body is recovering fine. Since your goal is hypertrophy, and deadlifts lol, then I would begin to use a daily undulating periodization workout plan. There are tons out there, find one that you would most enjoy and GO. Before day 1 I want you to do these tests for me so we can track your progress and see if we are making improvement:

1) Get a tape measure (flexible one that tailors use), and take measurements of your arms, legs, chest, shoulders, hips and waist. If you want to earn the extra-credit get a body-fat caliper and youtube that process as well to get a nice calculation.

2) Test your 5 rep max in Bench, squat, deadlift and OHP

3) Load up a barbell of your 5 rep max bench press and do one set of a static hold for as long as possible and record the time.

We will use this data later to see how well things are going. Lastly, keep doing everything exactly the same that you have been the last year or so and we will re-evaluate in 8 weeks.

[y0lked]

I received the straps I ordered yesterday. Going to use them (or try) this evening. The grip thing only happens with the heaviest neoprene dumbbells but not with the metal ones (with which I use Gripz because the bars are so small). I've been using my TENS machine after, using a percussion type setting, and that is helping. It is hard to train hands to hang onto a heavy dumbbell where your fingers don't reach all the way around.

Great, just dont rely on it. Make sure you're training those grip strength muscles

[Xpiro]

Thanks for taking the time to type this out. I like getting all of the info up front and you did a good job illustrating your situation.

In weightlifting we have soo many variables. We can take metric from all of these variables and compile areas of concern and areas of satisfaction. For example; Sleeping 7.5 hours a night, or more, is a number that we can say is ideal. Therefore we don't need to address it.

For most every other metric, its not as easy. Your endocrine system, for example, is difficult to analyze unless we do a blood panel. Metabolism is also difficult to measure without subjecting you to tests and food logs.

I bring these points up so that this idea can be solidified with you, and anyone else reading. According to the scientific method we must only change one variable in a study in order to accurately observe the effects.

My opinion is that you are plateauing because of your training program (or lack of periodization). This would be the first place I would seek for improvement. When people say that deload weeks dont do anything for them its either because they are taking too much or too little of a "de-LOAD" or that their time spent IN THE GYM is not as intense as they think it is, and the body is recovering fine. Since your goal is hypertrophy, and deadlifts lol, then I would begin to use a daily undulating periodization workout plan. There are tons out there, find one that you would most enjoy and GO. Before day 1 I want you to do these tests for me so we can track your progress and see if we are making improvement:

1) Get a tape measure (flexible one that tailors use), and take measurements of your arms, legs, chest, shoulders, hips and waist. If you want to earn the extra-credit get a body-fat caliper and youtube that process as well to get a nice calculation.

2) Test your 5 rep max in Bench, squat, deadlift and OHP

3) Load up a barbell of your 5 rep max bench press and do one set of a static hold for as long as possible and record the time.

We will use this data later to see how well things are going. Lastly, keep doing everything exactly the same that you have been the last year or so and we will re-evaluate in 8 weeks.

Thanks man, just a few things:

Looking into periodization, it seems like hypertrophy training comprises only 1 mesocyclone while the rest are strength, power, and recovery focused or something similar. How can I maintain the mass I’ve built if I’m training with low volume? Will my TDEE decrease as well?

I’m not actually able to find any pre-established programs for this method, just various articles outlining the organization of it. I wouldn’t know which lifts to choose to maintain a balanced physique (push/pull ratio, variations, horizontal vertical etc.) as I’ve always relied on the program to draw that out for me. Do you have any resources on this? Or could I just use my current program and switch up the intensity/volume to suit the new plan?

Lastly... does a deadlift max necessitate I focus only on the pull and not the eccentric? I don’t think I’ve seen a single person at my gym pull heavy without dropping the thing.

Edit: I found the “pendulum” model in which micro cycles are rapidly cycled through and then reversed (I.e. week one 12-15 reps, week two 6-8, week three 3-5, week four 6-8 etc etc) which in theory should be a better option for LBM maintenance, no?

[player002]

Hi i don't have a question just wanted to share my feelings I just have started working out this week I really feel very nice about myself . Working out really helps in relieving stress.
---------------

[Xpiro]

Hey btw—don’t remember on which page you said this but you were like “whichever workout has higher total volume was the better one,” but... say I perform 195lbs 4x6, decide I jumped the gun on the poundages and couldn’t progress any further without sacrificing form, so I reset to 175 and get 4x8... the latter is higher in total volume, but does this mean I’m damaging the muscle and provoking hypertrophy more effectively than 195 at 6s?

Edit: ah first page lol. What gets me is that something like 140x15 (upper limit of what some ppl claim is the “hypertrophy range”) carries more volume than195x6, yet I can’t imagine the former would be damaging enough to be more useful than the latter. Am I overblowing it? Say... the closer two intensities and set/rep schemes are to one another the more neural connections are retained (if I reset) and the more it evens out if that makes sense? And I’m referring specifically to hypertrophy, strength itself being secondary.

[LisaAlix]

which type of exercise?

[henryalb]

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 can’t get my abs to feel anything during my workouts, and I usually have lower back and groin pain. Any fixes?

[LisaAlix]

You are right saying but you check this car transport in this topic too much programming how to develop car software.

[Xpiro]

You are right saying but you check this car transport in this topic too much programming how to develop car software.

Has anyone really been far even as decided to use even go want to do look more like?

[repperset]

Ive started to isolate muscle groups and push them hard to failure not exhaustion but to pain/exaustion . not a burn or pump but a walk it off the pain is like being frogged in the leg on a leg press you want to get up walk it off its not a cramp or tear Im always ready for my next set i can acheive this on bicepts and chest aswell.

Its not doms no unusual sorness but im used to doms this is usually onset on last rep and carrys over 15 seconds after the set. Ive been lifting 6years age33 healthy hydrated and suppliments. I train alternating styles usually changing it up every 4 months . The workouts to failure is like a dorian yates concept . Should i lift to this point is this the pain and gain concept. u have to lift to shaking not just , i hit my number or i think im done to achive this. My old workouts pre this pain work very well i lifted a bench 365 squat 320 deadlift 400 and am 6'2" maintaining 10-12percent body fat men physique build . will i be offering myself anygains. I cant seem to find any advice and all info says pain is a nono in todays lifting culture. It just seems im putting in more effort and that would/should be good but dont want deminished returns.

If a novice recreational for general health lifter shouldnt but the guy on the cover page of bb.com should with a developed body that is relevant in my case.

[NoSkinnyNoMo]

Hey, I'm very new to working out, but I'm getting into it because my body went from naturally skinny and in good shape, to I'm almost 30 and I'm not liking my beer belly. I've given up alcohol, I'm eating as clean as I can, and I'm running two days a week a couple miles. All I have is one 30 pound kettlebell at the moment and funds are low due to the holidays. What workouts should I start doing using that? I also have a pull up bar

[JJAntonio]

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?

Lets Go Dallas!

[Pokestav]

Why do i feel my bicep tendons or the lower part of my more than the full bicep when i do curls?

[iAmAFitGuy]

Hello,

I've been training with this guy for a while now, he is such an inspiration and he can really make you not only understand how to properly workout, but i have seen results! - I am a guy from Denmark, who had abit of struggle going into bodybuilding. That's why i tried to get some help at first, and now It's a rutine with him and me.

If you wanna see his page, go to runerefsgaard.dk and you can translate it into your own language by google if you want.

[12rep]

True

[12rep]

True I sometimes have trouble with le compounds

[AnnMarieH64]

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.

Hi there, just starting out today. Not sure which program would help as i live with chronic pain and have to walk with a walker so i can rest from pain. I have a gym/pool membership so i can utilise that. I am currently morbidly obese which is very depressing. Pain has lead to inactivity and sometimes comfort eating but mainly drinking my calories. I will have to get back to clean food and drinking water all the time instead. I obviously will need to start slower than most people. I was thinking pool for my physio exercises and gym for upper body. I have degenerative disc disease, advanced osteoarthritis and am a 55 yr old woman. You can read more on my bio. I have to start with low weights and lots of reps i think.

[Katie3344]

Nakheel Mall is the new soul of Palm Jumeirah, *****. We have more than 300 outlets including a wide range of retail, dining and leisure attractions, entertainment and more.

[ffitffeline]

I asked a friend of mine who's in pretty good shape to design a workout plan for me and they did, but I'm on my second day of it and I feel like it's way too much.

I'm 27 y/o, male, 160 pounds at 5'10". I was a half pack a day smoker up until the time I quit in November 2019. I have been playing DDR for a half hour a day most days over the last few months, but haven't done much in the way of upper body workouts.

The exercise plan that my friend came up with for me is:
30 Russian Twists
25 Push-Ups
25 Crunches
30 Squats
Walk for 1min, hold squat for 30 seconds
(4 sets, 5 days a week)

The first day I did this, I had real trouble with the push-ups. I failed each set I did, 24, then 17, then 12, then 7. The rest of the exercises were fine. Really surprised myself with the amount of squats I was able to do (I guess the DDR was paying off).

Today's my second day, and I just failed the first set of push-ups at 17, and felt so discouraged I came and made an account on this website in the hopes someone who knows what the heck they're talking about would tell me that yeah, I'm starting with too much and should slow it down. I know 17 push ups and failing is pretty pathetic.

The macho, idealistic part of me is telling me to stop being such a pussy, suck it up, and push through, and the rational part of my brain is shouting that this level is clearly not sustainable.

Would you be able to give me your opinion? Thanks in advance!

[EnrokM]

Hello first of all sorry for my bad English, its not my native language. i have been training really intense for some pretty good period of time, but for some problems i skipped 2weeks of training and when i got back to training again, i noticed how much strenght i lost and thats really hurts my EGO, also during those 2 weeks i was not really eating much becouse of stress, i am sure thats also caused loss of strenght, i have put much effort on it and now i lost . The question is, do i am gonna recover my strenght faster if i will change my training routine ? Now i do 4days split, my training routine :

Monday - Legs + abs
1. Deadlift 4x10
2. Dumbell Lunges 4x10
3. Single Leg raises 4x10
4. Leg curls 4x10
5. Barbell Calf raises 4x20
6. Decline crunch 4x10
7. Russian Twist 4x10

Tuesday - Shoulders + Biceps
1. Military press 4x10
2. Mid delt raises 4x10
3. Wide grip barbell row for lower deltoids 4x10
4. Upright barbell row 4x10
5. Single arm shrugs 4x10
6. Bench curls 4x10
7. Incline dumbell curls 4x10


Thursday - Chest + Triceps

1. Bench Press 4x10
2. Decline bench Press 4x10
3. Decline dumbbell flyes 4x10
4. Pushups 4x max
5. Overead barbell tricep extension 4x10
6. Tricep rope pushdown 4x10

Friday - Back + Abs + Biceps
1. Bent-over barbell rows 4x10
2. One-arm dumbell row 4x10
3. Lat Pulldown 4x10
4. Ab Rollouts 4xMaX
5. Leg raises 4xmax
6. dumbell curls 4x10
7. Standing dumbell curls 4x10

Should i focus and go now on easier,shorter training routine with compound exercises to recover strenght or just keep exercising in same way? Thanks a lot for answers

[pgnesmith]

I am new here so I hope I am posting the appropriate questions in the correct area!

I have measured my ketone levels in the morning and learned that the "Dawn Effect" drops my ketone levels in the morning. I usually do two workouts in a day beginning with cardio in the morning and and weight training later in the day. I have been doing my cardio before I eat and I have realized my body is just barely in ketosis. Would it be more productive to have a snack with MCT and other fats to get me into ketosis before my first workout or does it really matter if I wait to eat till after my workout?

I do watch all my macros and plan all my meals carefully along with rotation of muscle groups when exercising.

Thanks!

[YosiNavon]

Hello,

My name is Yosef or Yosi for short and I am a 23-year-old, 6'4" tall, male who is getting into working out and being healthy. I have never really worked out in the past and I have started working on a full-body workout three times a week. You can see an example of this on my BodySpace profile since I just tracked a workout last night.

I was wondering if you could provide me with assistance on doing Romanian deadlift. Am I supposed to bend my hips back and bend my knees down as if it were a squat or is it just my hips? I have seen various video tutorials on proper form but I still cannot seem to nail the form correctly. Additionally, if you have any advice for me whether in terms of diet, exercise, motivation, etc., I would greatly appreciate it.

B'shalom,

Yosi

[Fannny]

How to tone the muscles of the legs? It's been bothering me for a long time.

[jdesey]

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.

OK here goes. Partial reps in the power zone versus full range of motion? I can probably argue both. I see a lot of bodybuilders videos doing partials in the power zone but then again they are all kinds of drugs that I’m not using another nonsense.


Give me the truth.

[ulnargeek]

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.

Hey man, thanks for doing this.

I was wondering if you could help with an issue I can't seem to find any literature on, nor can I find any Youtubers or physios that have experience with this injury: The ulnar nerve. I had an ulnar decompression surgery and my injury improved a little, however I still get numbness when using the computer or if I train weights and do specific movements.

As far as I can tell, bending the elbow repeatedly, whether under tension or not hurts the elbow, specifically at a 90 degree angle. I have almost completely stopped training arms, and the only lifts I perform for upper body are the following:

- Rows (10 x 10). Bothers me less than other exercises despite the 90 degree angle. I also don't bring it all the way back, but try to focus on the squeeze right before the elbows reach 90 degrees.
- Bench press (at times bothersome, such as today), can only do around 3 sets of 5-6 reps currently.
- Shrugs.
- Reverse pec dec.
- Chest fly.

Do you have any tips for exercises I can implement to either help with the injury, or so that I can get safe exercises to build some muscle?

Additional info:
- I sleep with a cast on both arms to prevent bending the arms.
- My left arm (the one I had ulnar decompression surgery on) has visible neuropathy between the thumb and pinky (thumb adductor (?)).
- i struggle with posture and have done so since I was small.