Ask an Exercise Science major anything

[Iceman1800]

Thanks. I'm 14 weeks post up this Thursday. I can just now do bird dogs but just the leg extension part. I can't do the opposing arm extension with it yet. I also can't do dead bugs. Too much lower back strain. I can do real small ROM glute bridges and crunches. Maybe a couple inches off the floor for both of those.

[y0lked]

Thanks. I'm 14 weeks post up this Thursday. I can just now do bird dogs but just the leg extension part. I can't do the opposing arm extension with it yet. I also can't do dead bugs. Too much lower back strain. I can do real small ROM glute bridges and crunches. Maybe a couple inches off the floor for both of those.

Oh snap! I didnt know you were that limited. I love post op because you can eventually really mold the individual into correct posture, strength and ROM practices. Its like having a blank canvas.

I would stay away from most of those exercises i suggested until you have full strength and ROM. The step up is probably the best one to start with, use it as a balancing exercise as well for core stability. Next farmers walks with like 5lbs just to get those obliques and spinal erectors firing. Man I hope your rehab goes as planned. Leave no stone unturned with that. Anyway I can follow your progress?

[admiralbulldog]

I am making progress in all my body parts except chest. I work them once a week and do bench, incline and flys with 3x12. Any Idea why?

[y0lked]

I am making progress in all my body parts except chest. I work them once a week and do bench, incline and flys with 3x12. Any Idea why?

You should be hitting every muscle group every 36-72 hours

4 day splits SUCK! This chart shows the protein synthesis rates after exercise. An optimal program should involve exercising each muscle every 36-72 hours (1.5-3 days).


Post your workout routine, lets evaluate it.

[y0lked]

bump, soo many different questions in the exercise sub-forum

[Coko4CokoPuffs]

Could you look at this thread I made?
I get lower back pain doing squats
http://forum.bodybuilding.com/showth...hp?t=173125191

[Bonnappe]

My left knee travels way further forward compared to my other knee in the bottom squat position and this is possibly because my right ankle is nowhere near as flexible as my left one, any tips for how to fix this? Also my left leg in general is way more stronger than my right one and combined with the ankle flexibility issue I feel I might end up damaging my hips/spine in the long run

[y0lked]

My left knee travels way further forward compared to my other knee in the bottom squat position and this is possibly because my right ankle is nowhere near as flexible as my left one, any tips for how to fix this? Also my left leg in general is way more stronger than my right one and combined with the ankle flexibility issue I feel I might end up damaging my hips/spine in the long run

Yeah you definitely answered your own question there. Theres tons of ways to increase flexibility in the gastroc, find one that works for you. Personally, just sitting in the bottom position of the seated calf raise machine with weight does wonders for me. Hows your left knee feel? Does it get more sore or do you have any issues with it possibly traveling TOO far? Also, do you squat in elevated heel shoes?

[Bonnappe]

Yeah you definitely answered your own question there. Theres tons of ways to increase flexibility in the gastroc, find one that works for you. Personally, just sitting in the bottom position of the seated calf raise machine with weight does wonders for me. Hows your left knee feel? Does it get more sore or do you have any issues with it possibly traveling TOO far? Also, do you squat in elevated heel shoes?

Left knee feels very great, it's actually my weaker leg, the right one, which tends to get knee issues from time to time but mostly it feels fine as well. I used to squat in oly shoes but nowadays I've switched to leg press completely as I feel it as a way more safer option for me.
I'm mostly afraid of possibly injuring my hips/spine with the quite noticeable strength difference between my legs + this flexibility issue

[y0lked]

Left knee feels very great, it's actually my weaker leg, the right one, which tends to get knee issues from time to time but mostly it feels fine as well. I used to squat in oly shoes but nowadays I've switched to leg press completely as I feel it as a way more safer option for me.
I'm mostly afraid of possibly injuring my hips/spine with the quite noticeable strength difference between my legs + this flexibility issue

ahh I see, how about some single leg exercises to bring up the weaker one?

[judes1]

How can I cut down on cheek fat, I've been working on aesthetics and cutting fat down all around but idk how to get a more toned jawline. Please help, thanks!

[y0lked]

How can I cut down on cheek fat, I've been working on aesthetics and cutting fat down all around but idk how to get a more toned jawline. Please help, thanks!

You cant remove fat from a specific location unless you get like lipolazer treatment. Keep lifting and eating in a slight caloric deficit and you'll get there.

[Bonnappe]

ahh I see, how about some single leg exercises to bring up the weaker one?

That's what I'm doing, usually I do my first few sets heavy with 2 legs and then I move on to single legged leg press and other unilateral exercises

[y0lked]

That's what I'm doing, usually I do my first few sets heavy with 2 legs and then I move on to single legged leg press and other unilateral exercises

sounds good man, avi shows good quad development

[y0lked]

I am leaving for australia on thursday for 3 weeks, while im gone maybe Mike can take over?

[rowdyness]

For chest I am doing
4-5x flat dumbell press
3xdumbell incline
3xdumbell decline
3x incline machine drop set on last set
3x decline machine drop set on last set
3butterfly machine

When i first started I felt my chest the next day, but I dont feel it anymore, but I'm not really improving either. I think I may be doing too much. What is a good number of exercises for chest?

[MikeWines]

I am leaving for australia on thursday for 3 weeks, while im gone maybe Mike can take over?

I'll be around when I can...

For chest I am doing
4-5x flat dumbell press
3xdumbell incline
3xdumbell decline
3x incline machine drop set on last set
3x decline machine drop set on last set
3butterfly machine

When i first started I felt my chest the next day, but I dont feel it anymore, but I'm not really improving either. I think I may be doing too much. What is a good number of exercises for chest?

^That would be a definite.

Step 1: Stop following the training programs laid out in Muscle&Fitness
Step 2: Don't strive for complete and utter annihilation of a muscle group every time you train
Step 3: Approach programming with a logical, progressive mindset

First thing is first - what's your goal? That will drive programming (set/reps), exercise selection, periodization (fitness phases), rest intervals, conditioning, etc.

[sakmsb]

My left scapula is winged, what stretches do you suggest? And any exercises that I should avoid.

Thanks

[samuelo99]

Hey

I wanted to know if you could suggest anything. My problem is I used to have a winged scapula before on both my shoulders & with time my right winged scapula went away. Fast forward 1 year I still have a winged scapula on just my left shoulder, my posture isn't best but i do stretch and do myofascial release on my traps, lats, shoulders and chest. My left shoulder also seems to bother me went I do bench press, dumbbell chest press, as i feel something is pushing or blocking my left shoulder and then my left shoulder begins to hurt and hurts more the next day so instead I've just stopped doing any chest exercises. I do want to continue and improve my chest though any help please I would appreciate it.

[aali1221]

Hello,

A couple months ago i sprained my left ankle and was out 2-3 weeks. It seems it still hasn't healed fully but i can do calf raises and exercises no problem, but there are three problems;

Less range of motion compared to my right ( dorsiflexsion and plantarflexsion) I have to stretch my ankle before i squat and before i play any sports.
Pain ( the above pain included) is particularly right below the lower shin and also a pain on the right side of the ankle on the upper part of my heel ( kind of before the achilles), is the best way i can describe it. Not intense pain though just a subtle to mild pain.
Weakness right below the lower shin

I do calf raises and tibia raises for my ankle range of motion, not intensely and not very frequently but i do them. The stretching is usually the days i work legs or play a sport, right before I will stretch.

[WolfRose7]

Any experience with, and following from that opinion on Velocity based training?

[Hunter19MT]

I am 18, 6'3", and 175 pounds. I have been lifting for a few years now, as I was in a training program for my football team. I am now striving to be more fit overall rather than trying to gain any type of weight to put on size. I'd still like to fill out more, gaining 10-15 pounds, but I want to stay relatively defined. I am working out 5-6 days a week. After some research, I have found recommendations for daily calorie intake, but can't find a sure answer for amount of carbs, protein, etc that I should be eating. I'd like your advice on what an optimal nutrition plan for my goals, physique, and age would be. What would you recommend for calorie intake, macros (protein, carbs, fat, etc), and meals per day? Thanks

[MikeWines]

My left scapula is winged, what stretches do you suggest? And any exercises that I should avoid.

Thanks

Scapular winging can be due to neurological issues, positional compensations (ribcage and scapular kinematics), or even breathing mechanics. As such, stretching won't fix the issue.

You need to dig deeper rather just assuming there's a simple fix to a complex problem.

What's sports do you play? Any other hobbies besides lifting? What do you do for a job?

Hey

I wanted to know if you could suggest anything. My problem is I used to have a winged scapula before on both my shoulders & with time my right winged scapula went away. Fast forward 1 year I still have a winged scapula on just my left shoulder, my posture isn't best but i do stretch and do myofascial release on my traps, lats, shoulders and chest. My left shoulder also seems to bother me went I do bench press, dumbbell chest press, as i feel something is pushing or blocking my left shoulder and then my left shoulder begins to hurt and hurts more the next day so instead I've just stopped doing any chest exercises. I do want to continue and improve my chest though any help please I would appreciate it.

It sounds like it could be an issue with anterior humeral glide on your L side. As I said above, expound upon the issue. Answer the questions listed above^.

Hello,

A couple months ago i sprained my left ankle and was out 2-3 weeks. It seems it still hasn't healed fully but i can do calf raises and exercises no problem, but there are three problems;

Less range of motion compared to my right ( dorsiflexsion and plantarflexsion) I have to stretch my ankle before i squat and before i play any sports.
Pain ( the above pain included) is particularly right below the lower shin and also a pain on the right side of the ankle on the upper part of my heel ( kind of before the achilles), is the best way i can describe it. Not intense pain though just a subtle to mild pain.
Weakness right below the lower shin

I do calf raises and tibia raises for my ankle range of motion, not intensely and not very frequently but i do them. The stretching is usually the days i work legs or play a sport, right before I will stretch.

Disclaimer: Both I and the OP are not fully versed in physical therapy and rehabilitative options. As such, many of these questions may be slightly out of our scope of practice and should be referred to the corresponding professional who can address them in person with a thorough assessment.

Given that we cannot assess you in person, you will have to start doing some digging OP. Start here:

1. http://deansomerset.com/foot-and-ank...for-meatheads/
2. https://thenominalist.wordpress.com/...nkle-mobility/
3. http://www.jtsstrength.com/articles/...nkle-mobility/

Next, examine the toes as these can limit ankle ROM via inhibition of the intrinsic foot musculature. Here's an excellent (and somewhat simple) starting point:



Do this^ everyday for a month (provided there's no pain - that's rule #1 for anything relating to training) and then report on how you feel. It literally will take 5 minutes and will have a big pay off.

Any experience with, and following from that opinion on Velocity based training?

VBT can be very beneficial as a form of autoregulation during training. Rather than simply working with RPE which can be skewed due to training status or nervous system arousal from stimulants/environment/training partners/etc., you're working with hard and fast data which you can't fake. Looking for the bar to maintain 0.8m/s but yet you're only pushing 0.6m/s with a given weight. Well, sorry but it looks like your nervous system isn't having it today. Either choose to drop or continue pushing on and realize that you're no longer training the intended variable on the speed-strength to strength-speed spectrum.

I am 18, 6'3", and 175 pounds. I have been lifting for a few years now, as I was in a training program for my football team. I am now striving to be more fit overall rather than trying to gain any type of weight to put on size. I'd still like to fill out more, gaining 10-15 pounds, but I want to stay relatively defined. I am working out 5-6 days a week. After some research, I have found recommendations for daily calorie intake, but can't find a sure answer for amount of carbs, protein, etc that I should be eating. I'd like your advice on what an optimal nutrition plan for my goals, physique, and age would be. What would you recommend for calorie intake, macros (protein, carbs, fat, etc), and meals per day? Thanks

I think at your age, you should focus on 2 things: enjoyment and sustainability.

Enjoyment - if you don't like what you do, you're not going to stick with it, simple as that. Being meticulous with tracking can limit your social life and alter social dynamics in a negative way (notice I said CAN, not will, as many can understand the balance between the two). Is tracking an important life skill that can help as a means to regulate caloric intake for the rest of your life? Sure. You know what else can help with that? Mindfulness and eating real, whole foods.

Sustainability - Are you going to track macros for the rest of your life? Realistically, no. You don't want to turn your nutritional habits into simply numbers and data. Food is more than macros and fitness is more than just nutrition. Learn how to eat like an adult and train for longevity.

At your age, just eat well, lift for the fun of it, and don't get so caught up in the minutia. You've got your whole life ahead of you, enjoy it.

If you want to dive into more of the nitty gritty and understand the two concepts above in more solidarity, I've written about them extensively in a number of articles here: https://www.muscleandstrength.com/authors/mike-wines

[sakmsb]

Scapular winging can be due to neurological issues, positional compensations (ribcage and scapular kinematics), or even breathing mechanics. As such, stretching won't fix the issue.

You need to dig deeper rather just assuming there's a simple fix to a complex problem.

What's sports do you play? Any other hobbies besides lifting? What do you do for a job?

Thanks for the response!

I noticed it the day i slept on the floor, probably many months ago. It was paining a lot for a couple of days and I just thought it was due to bad sleeping position on the floor. It does make the tuk tuk sound when i try to stretch or even when doing shrugs.

I can see that my left ribcage is being pushed forward and entire left side of body is disproportionate.

I did play a lot of cricket and table tennis until last year, no more sports since then.

I have a desktop job, sit in front of PC for 9 hrs.

[FruitnFibre]

Hello! Sorry to change the subject, but I was wondering if this is actually worth considering? Basically I saw a good deal and it got me thinking about what weight would be a good place to start. To be honest I don't work out that often, but my flat mate has some 4kg kettlebells which I quite like, but i think they are a bit on the light side. I saw this physicalcompany(dot)co(dot)uk / kettlebells-cid70(dot)html (the premium ones which are on offer) and I'm drawn in my the savings, compared to the other ones on that page. But am not sure if it will be too heavy in the short term or if its OK to get used to a heavy one? If I get ones that weighs less, they will cost about the same if not more? and then I will likely have to buy heavier ones in a few months.

Is this a smart investment or should I start light and spend more?

[Peymanfit]

hi
is there any good alternate for V up Crunch i can not do this because i feel pain in my coccyx
i saw Hanging Pike as alternate in bb.com but i only can do this for 4 5 rep i want to go for 50 rep

[KingCroat]

Heyo,

Got a bulging disc and haven't been able to do my Fierce 5 routine any more due to the pain and the risk of it herniating even more. Doc thinks I'll make a recovery in terms of pain, but I am being advised not to do deadlifts and pendlays and anything that can cause spinal compression that would further herniate the disc (ie. squats & front squats).

Since I generally have a bad back, I figure I should take it one step further and avoid anything that can strain the back (ie. standing curls, bent over back flys, tricep pressdowns) and substitute them with something more back friendly (ie. preacher curls, bench back flys, dips).

I figure I can do a full body routine along these lines:

Workout A
- Flat Bench Press
- Back Flys (on bench)
- Dips (adding weight with a dip belt)
- Preacher Curls

Workout B
- Incline Bench Press
- Chinups or Pullups
- Preacher Curl (Hammer)

Two Questions:

1. Are the exercises above a collection of low risk workouts for the lower back?

2. There is a gap in terms of core, lower back, and legs (as a result of removing squats, deadlifts, pendlays, leg raises, and calf raises). Any suggestions on anything that should be added?


My goals are really just for bodybuilding and glamour effect. However I do understand the value of strengthening the legs, lower back and core (as well as stretching & flexibility) so I would love some suggestions on adding those above.
Generally I aim for 8 reps, with 2-3 minute rest periods, and I do plan on bulking during the regimen.


Any advice is appreciated.
Any links to bulk-producing bulging-disc-friendly workouts is also appreciated.

[Noheartanthony1]

Left pec will not grow no matter what.

[churley57]

recently decided to try out juggernaut method and im going to run it for 16 weeks leading up to my peak before nationals. if it wouldn't be too much trouble, could you look over the first 8 weeks of it that i've already made? thank you.

first 4 weeks:
https://docs.google.com/document/d/1...it?usp=sharing

second 4 weeks:
https://docs.google.com/document/d/1...it?usp=sharing

[MikeWines]

Thanks for the response!

I noticed it the day i slept on the floor, probably many months ago. It was paining a lot for a couple of days and I just thought it was due to bad sleeping position on the floor. It does make the tuk tuk sound when i try to stretch or even when doing shrugs.

I can see that my left ribcage is being pushed forward and entire left side of body is disproportionate.

I did play a lot of cricket and table tennis until last year, no more sports since then.

I have a desktop job, sit in front of PC for 9 hrs.

Well your job certainly isn't helping as sitting at a desk and not changing positions is a great way to lose overhead ROM pretty easily.

Give this a shot and see how it feels afterwards:



Also, you need to break up your work day with some 5 minute flows, that should help to reduce the time spent sitting and break up the day with different positions. See more here:

Hello! Sorry to change the subject, but I was wondering if this is actually worth considering? Basically I saw a good deal and it got me thinking about what weight would be a good place to start. To be honest I don't work out that often, but my flat mate has some 4kg kettlebells which I quite like, but i think they are a bit on the light side. I saw this physicalcompany(dot)co(dot)uk / kettlebells-cid70(dot)html (the premium ones which are on offer) and I'm drawn in my the savings, compared to the other ones on that page. But am not sure if it will be too heavy in the short term or if its OK to get used to a heavy one? If I get ones that weighs less, they will cost about the same if not more? and then I will likely have to buy heavier ones in a few months.

Is this a smart investment or should I start light and spend more?

I typically recommend that someone buy some lighter ones (15-25lb) and then 1 heavier bell (35-45lbs) for swings, carries, etc.

Since you already have the lighter ones which you can accomplish alot with, you should just purchase 1 heavier one.

hi
is there any good alternate for V up Crunch i can not do this because i feel pain in my coccyx
i saw Hanging Pike as alternate in bb.com but i only can do this for 4 5 rep i want to go for 50 rep

Use hanging knees raises, progress to hanging leg raises. Or better yet, use these:

Heyo,

Got a bulging disc and haven't been able to do my Fierce 5 routine any more due to the pain and the risk of it herniating even more. Doc thinks I'll make a recovery in terms of pain, but I am being advised not to do deadlifts and pendlays and anything that can cause spinal compression that would further herniate the disc (ie. squats & front squats).

Since I generally have a bad back, I figure I should take it one step further and avoid anything that can strain the back (ie. standing curls, bent over back flys, tricep pressdowns) and substitute them with something more back friendly (ie. preacher curls, bench back flys, dips).

I figure I can do a full body routine along these lines:

Workout A
- Flat Bench Press
- Back Flys (on bench)
- Dips (adding weight with a dip belt)
- Preacher Curls

Workout B
- Incline Bench Press
- Chinups or Pullups
- Preacher Curl (Hammer)

Two Questions:

1. Are the exercises above a collection of low risk workouts for the lower back?

2. There is a gap in terms of core, lower back, and legs (as a result of removing squats, deadlifts, pendlays, leg raises, and calf raises). Any suggestions on anything that should be added?


My goals are really just for bodybuilding and glamour effect. However I do understand the value of strengthening the legs, lower back and core (as well as stretching & flexibility) so I would love some suggestions on adding those above.
Generally I aim for 8 reps, with 2-3 minute rest periods, and I do plan on bulking during the regimen.

Any advice is appreciated.
Any links to bulk-producing bulging-disc-friendly workouts is also appreciated.

That routine is extremely limited and not something I'd recommend for any goals really. If you're dealing with a herniation issue, then you've got to clean up a number of things. Here would be a good place to start.

Some of this will depend upon the location of the herniation (cervical vs. thoracic vs. lumbar) but here are some things which should be included within your programming.

-Belt Squat (If you don't know what this is, Google it or look up "pit shark" equipment)
-SINGLE LEG WORK - hammer this. every day would be a good place to start. If you need ideas, here's a progression scheme from an article I wrote:

Lunge

• Step Up
• Split Squat > Front foot elevated
• Reverse Lunge > Front foot elevated
• Single Leg Squat to Bench
• Lateral Lunge
• Bulgarian/Rear Foot Elevated Split Squat (RFESS)
• Single Leg Squat From Bench
• Walking Lunge
• Forward Lunge
• Single Leg Skater Squat
• Pistol Squat

If you want to read the full article and see progressions for all the other movement patterns (squat, hinge, push - vert/horz, pull - vert/horz, lunge, carry), you can check it out here.

-Pushup progressions (banded if needed but NOT weighted)
-Chest supported rowing variations
-Core work every single day (see below for examples)

start here: https://www.muscleandstrength.com/ar...-stronger-core
or here: https://www.muscleandstrength.com/ar...-core-training

-Hinge Variations (cable pullthroughs, KB swings, etc. - THIS IS DEPENDING UPON WHETHER OR NOT YOU CAN HIP HINGE. Tying your shoes doesn't count either...
-Seated or supine arm work (if desired)
-GLUTE HAM RAISES - learn to live on this machine...
-Goblet squats
-Any supine pressing variation (Be careful with incline/decline variations)
-Any vertical pulling variation

Google anything you don't know. Everything is pain dependent - meaning, if it hurts, don't do it.

Left pec will not grow no matter what.

Not sure if trolling or...

recently decided to try out juggernaut method and im going to run it for 16 weeks leading up to my peak before nationals. if it wouldn't be too much trouble, could you look over the first 8 weeks of it that i've already made? thank you.

first 4 weeks:
https://docs.google.com/document/d/1...it?usp=sharing

second 4 weeks:
https://docs.google.com/document/d/1...it?usp=sharing

Your choice of core work is less than ideal...what else were you hoping for feedback on? There is literally a billion things we could talk through (exercise selection, periodization, programming, etc. etc.)