Ask an Exercise Science major anything

[davisuli]

I have Chondromalacia on my right knee, i play soccer a lot, is there any set of exercise i can do to make the pain go away without pausing soccer? i don't want to stop playing, can i play using mainly my other non-injured leg? would that help?

[y0lked]

I have Chondromalacia on my right knee, i play soccer a lot, is there any set of exercise i can do to make the pain go away without pausing soccer? i don't want to stop playing, can i play using mainly my other non-injured leg? would that help?

Rest, Ice and NSAIDS.

You can look into some medical advice, however I am not a doctor, so I cant help there.

[calvinmd]

What time of day your body may burn the most calories

[calvinmd]

I was 79kg 5mthns back of now I'm 67kg it's all came from detoxing ones a month, drinking green tea, eating health food like fruits & vegetables etc and anything that does not have a lot of calories. Drinking 2x500ml of water every morning before I eat and the one I feel contributed more was jogging. Nothing is going to make you burn more calories then jogging and sprinting . If you do decide to join a gym i have a friend that said taking cycling classes and the treadmill helped. Take a personal trainer if you need one not if you want one because it going to be a waist of money. You can lose weight without one ,just get a highly motivated training partner

[david196520]

I know a lot of individuals and mentors will instruct me to seat with elbows tucked/medium grasp/slight curve and stuff, how is it such a large number of the muscle heads in the brilliant age utilized widegrip seats neckline to neckline without destroying their shoulders and having extraordinary chest advancement? I googled a few investigations yet the ones I found had lacking examination techniques (braces box)and the outcomes between them were conflicting. By and by I began doing the widegrip for some time now with high volume and low power, my shoulders are fine and my chest is showing signs of improvement. The thing is am I setting myself gradually yet without a doubt up for late shoulder wounds? Or on the other hand is it feasible for a short furnished person like me with expansive shoulders to continue squeezing wide?

[y0lked]

What time of day your body may burn the most calories

Everyones metabolism is different and higher at different points. Most morning people use more calories in the morning compared to night, and evening people are the opposite.

Your body will use the most amount of calories directly after a workout.

[HeMB]

Another question (me again..) about tendons, although more general.

What could you advise for preventing tendonitis ?
As my lifting span increases, I get more and more instances of tendonitis - golfers elbow, tricep insertion tendonitis, as mentioned before - hamstring tendon.

Mine looks like (at least the tricep one) to be caused by training too long without a deload. As I was progressing in the gym, I did not see an urge for a deload but now I see regardless of that one should regularly take a deload. I hear different opinions on this. What's your take on deloads in this perspective?

Although I am confident my technique is decent on most exercises, I am not sure if grinding reps often does not contribute to tendonitis as you overly exert yourself and there stress could be shifting more on tendons..
If yes, would staying away from grinding be beneficial?

Also, how about volume? It seems that the less volume - less stress on tendons but what if one cannot progress with that 'less' amount of volume?

[y0lked]

Another question (me again..) about tendons, although more general.

What could you advise for preventing tendonitis ?
As my lifting span increases, I get more and more instances of tendonitis - golfers elbow, tricep insertion tendonitis, as mentioned before - hamstring tendon.

Mine looks like (at least the tricep one) to be caused by training too long without a deload. As I was progressing in the gym, I did not see an urge for a deload but now I see regardless of that one should regularly take a deload. I hear different opinions on this. What's your take on deloads in this perspective?

Although I am confident my technique is decent on most exercises, I am not sure if grinding reps often does not contribute to tendonitis as you overly exert yourself and there stress could be shifting more on tendons..
If yes, would staying away from grinding be beneficial?

Also, how about volume? It seems that the less volume - less stress on tendons but what if one cannot progress with that 'less' amount of volume?

Tendonitis develops when we try to contract a muscle that is going through the eccentric. Think about throwing a baseball. If you ever watch a pitcher in slow motion youll see the whipping motion where the forearm arm is forced backwords and then asked to contract as fast as possible forward to deliver the pitch. When you lift, make sure its slow and controlled especially at the transition. Dont jerk movements.

As for deloads, they are very important. They need to be scheduled in and not just done "when you need them". I suggest every 4-8 weeks. Longer if doing higher reps, shorter if doing heavy lifts. Deloads definitely help with recovery of small tissue.

If the deloads are done correctly, 8-14 sets per week should not develop tendonitis.

Side note, you seem to have a lot of injury concerns. Can you post your workout routine and diet?

[HeMB]

Tendonitis develops when we try to contract a muscle that is going through the eccentric. Think about throwing a baseball. If you ever watch a pitcher in slow motion youll see the whipping motion where the forearm arm is forced backwords and then asked to contract as fast as possible forward to deliver the pitch. When you lift, make sure its slow and controlled especially at the transition. Dont jerk movements.

As for deloads, they are very important. They need to be scheduled in and not just done "when you need them". I suggest every 4-8 weeks. Longer if doing higher reps, shorter if doing heavy lifts. Deloads definitely help with recovery of small tissue.

If the deloads are done correctly, 8-14 sets per week should not develop tendonitis.

Side note, you seem to have a lot of injury concerns. Can you post your workout routine and diet?

Routine
Upper1
Bench press 3x8;3x5;3x2 (one cycle consists of 3 weeks, the setsxreps are different each week)
Hammer machine rows neutral grip 4x8
Seated dumbbell press 3x8-9
Neutral grip lat pulldown 3x10
Low incline db press 3x10
One arm machine/cable row 3x12
Straight arm lat pulldown 3 sets total 40 reps
Facepull 3 sets total 40 reps

Lower1
Front squat/safety bar squat
4x6
SL RDL 4x8
Hack machine squat 3x10
Seated leg curls 3x10
Bulgarian split squats 3x10
Standing calf raises 3x10
seated raises 2x15

upper2
incline bench press 3x6-8
Hammer machine rows neutral grip 4x8
Seated dumbbell press 3x8-9
Neutral grip lat pulldown 3x10
Dumbbell shrugs 4x12
Lateral raises 4x12
Bicep ez bar curls 4x8
overhead cable extensions 4x8
Cable rope neutral grip curls 4x12
Rope pushdowns 4x12

Lower2

Deadlift 2x5
SSB squats 3x8
Bulgarian split squats 3x10
Seated leg curls 3x10+leg extensions 3x10
Standing calf raises 3x10
seated raises 2x15


Generally, it looks like this.

For a month before time off (recently I have not been training for a while, recovering)
I added more calf raises on upper 1 because calves were not growing at all (this could also may be a factor for the hamstring tendonitis)

As for the diet, you mean calories and macros?
If so, about 2700 cals, 160g P, 90 Fat what's left - carbs

[y0lked]

Routine
Upper1
Bench press 3x8;3x5;3x2 (one cycle consists of 3 weeks, the setsxreps are different each week)
Hammer machine rows neutral grip 4x8
Seated dumbbell press 3x8-9
Neutral grip lat pulldown 3x10
Low incline db press 3x10
One arm machine/cable row 3x12
Straight arm lat pulldown 3 sets total 40 reps
Facepull 3 sets total 40 reps

Lower1
Front squat/safety bar squat
4x6
SL RDL 4x8
Hack machine squat 3x10
Seated leg curls 3x10
Bulgarian split squats 3x10
Standing calf raises 3x10
seated raises 2x15

upper2
incline bench press 3x6-8
Hammer machine rows neutral grip 4x8
Seated dumbbell press 3x8-9
Neutral grip lat pulldown 3x10
Dumbbell shrugs 4x12
Lateral raises 4x12
Bicep ez bar curls 4x8
overhead cable extensions 4x8
Cable rope neutral grip curls 4x12
Rope pushdowns 4x12

Lower2

Deadlift 2x5
SSB squats 3x8
Bulgarian split squats 3x10
Seated leg curls 3x10+leg extensions 3x10
Standing calf raises 3x10
seated raises 2x15


Generally, it looks like this.

For a month before time off (recently I have not been training for a while, recovering)
I added more calf raises on upper 1 because calves were not growing at all (this could also may be a factor for the hamstring tendonitis)

As for the diet, you mean calories and macros?
If so, about 2700 cals, 160g P, 90 Fat what's left - carbs

I really think you're on the perfect plan. Great routine and macros look fabulous. Honestly just make sure the rep tempo is correct. Just use the weights as your tool to target a muscle and try not to think too much about the numbers.

[enfltkfkd01]

hey there. back with another question!
so I've been having lower back pain for a few weeks now, and finally decided to take a de-load week to give it some rest. the problem is, even though now most of my discomfort is gone, when I do deadlift I can feel it in my lower back. I am still working on fixing my forms, and can't really figure out which would be good. I have two videos here that have high hip and lower hips, I feel like through watching a bunch of videos that keeping the hips high should be the better one, but it feels like the nature of pulling from high hips feel like I am going to use more back muscles, including the lower back. I'm not sure if this would be a good thread to ask about something like this, but I figured I'd give it a shot.

** I guess I can't upload videos so here are photos of my lift off positions.

[Flamebull5]

Hi, so ever since I began weightlifting (I've been on and off every now and then) I realise that I never really got DOMS after my workout. The only times I know to feel it is when I get back to weightlifting again and after the first time I train a muscle after talking a massive break. Im wondering now if its to do with the amount of weight im working with - I've realised that if I use a lighter weight, I will feel a burn in my muscles, and due to the fact that it's a light weight, I will maintain good form and I'll only fail a rep due to the intense burning, and not because I've reached my 'rep goal' per set like I would do for heavier weights; usually id pick the heaviest weight I can do for 10 reps and just do that, but when that happens I rarely feel a burn and often it's just due to exhaustion as to why I fail some of my reps in the higher sets. Exhaustion also can lead to bad form which is another factor I was thinking about.

So my question is, is it better to do lighter weights and feel a burn continuously or use heavier weights and not feel a burn?

I should add that im very small and skinny (high metabolism) however I've been doing this for a while it's only now I have set up a proper diet for myself which is why I'd like to know all of this in advance before I start (hopefully) be making some kind of muscle gains.

Any help is appreciated thank you

[HeMB]

I really think you're on the perfect plan. Great routine and macros look fabulous. Honestly just make sure the rep tempo is correct. Just use the weights as your tool to target a muscle and try not to think too much about the numbers.

After I get better I will definitely implement those tactics.

In addition to this, recently I was examined by a sports doctor and he stated I have hypermobile joints.
Having that in mind, do you think it would be good in regard to my tendon/joint problems to avoid locking out on some of movements (like bench, shoulder press, tricep extensions) ?
As for those, I sometimes feel a sort of snapping in my elbows.

On the other hand locking out Rows and chins I suppose would not be a problem..?

This is similar to a technique known as 'constant tension' but I always thought about it as an obscure and 'bro' thing. Now it seems like maybe some people would benefit from that? (me as well )

[Tekkion]

It depends on your gym accessibility. Thats a big factor.

I would say spend 60-90 days working on some mobility and doing bodyweight exercises. Then start on a basic routine that focuses on the main lifts.

Its all based on your personal preference. Whatever you think you're ready for. Let me know and we can put together a plan if you want.

I don't currently have access to a gym and I'm not sure yet I'd be interested lifting weights specifically.

I'd love to figure out a light series of exercises that would prevent injury to my back without using equipment for now. I feel like a mix of mobility, light cardio and upper body workouts would work best at the moment. What would you recommend as a start without heavy equipment?

Thanks!

[spiral27]

Hello!

When i did bent over bb rows i had a sore back and im definetly not rounding my spine but something feels off.(Im a beginner so could be doms but i really feel like i put too much load to my lower back) So from what Ive read glutes are supposed to take some of the weight off of lower back but i have no clue what this means. How do i use glutes when my hip is in flexion? Do i just squeeze them slightly without changing my form?(since they put your hip into extension) I learnt that i have an anterior pelvic tilt so it appears that my glutes are whack and i'll have to work on them for a bit and do some ab work and other stuff too so when i read that your glutes are supposed to help during this movement i was surprised because im sure I was absolutely not using my glutes at any point during this movement since there is no lockout.

I tried squeezing and loading my glutes a bit and that felt like it did help my back but when im in that bent over position when i squeeze them there is like a tendon close to my groin(around adductors-maybe is an adductor because it contracts when i do adduction too) which also hurts so im confused on what to do here.
I feel like i have this problem during deadlifts too.

(Also im only 21 and i didnt go that heavy or feel any sharp pain during or after the movement and no numbness so i dont think its something serious YET)

Sorry for the long post and broken english ������

[y0lked]

hey there. back with another question!
so I've been having lower back pain for a few weeks now, and finally decided to take a de-load week to give it some rest. the problem is, even though now most of my discomfort is gone, when I do deadlift I can feel it in my lower back. I am still working on fixing my forms, and can't really figure out which would be good. I have two videos here that have high hip and lower hips, I feel like through watching a bunch of videos that keeping the hips high should be the better one, but it feels like the nature of pulling from high hips feel like I am going to use more back muscles, including the lower back. I'm not sure if this would be a good thread to ask about something like this, but I figured I'd give it a shot.

** I guess I can't upload videos so here are photos of my lift off positions.

So actually, too much knee bend can cause you to be too far away from the bar. This is because of the dorsiflexion of the ankle. Your shins move forward and thus the bar has to be further away. The further away you are from the bar the more torque that will be applied to your lower back.

With that said, being too far in front of the bar can put you at a mechanical disadvantage and will require you to round the lower back more.

The answer: Its somewhere between your two photos. Ive alligned them and drew some lines so you can see what i mean. What we want is vertical shins, arms vertical and hips close to the bar. The perfect combination of all of those will be your ideal pulling position. Everyone is different, but most people look similar when in a good pulling position.

Alternatively, if you have long legs and long arms, you might be best suited for a sumo pull. Watch some videos and try it out. See if you feel comfortable with the position. You can always incorporate it into your routine and build up the strength.

When I was 20 my max was 405. I stayed at 405 for about 6 months. Once I switched to sumo I pulled 475 in a matter of 3 or 4 months after.

[tauseef12454]

why are you a cowboy fan

[asghairtrans]

can you help me with the best exercise for loosing weight.

[BushMeat]

If I have mild sc0liosis that's being corrected with a chiropractor, would you recommend I stop working out?

Also how come whenever I do heavy deadlifts my back keeps cracking afterwards?

[Riiico03]

I'm doin DB hammers curls 3 sets. 10, 8 and 6 reps and 3 sets of bicep curls using a resistance band with hands in supinate positions 3 sets also of 10, 8 slow reps and 6 slow reps at the end with a total of 6 sets for Biceps every 4 days... I'm limited with equipment atm. My question is... Are these enough sets throughout the week?

[Vintarro19]

In nutrition i read the recomended daily protien intake is approxmatly from 1 to 2 grams per pound of body weight.
Just wonder if its bad to have more than this or of its bad ro have to much.

[Tekkion]

I don't currently have access to a gym and I'm not sure yet I'd be interested lifting weights specifically.

I'd love to figure out a light series of exercises that would prevent injury to my back without using equipment for now. I feel like a mix of mobility, light cardio and upper body workouts would work best at the moment. What would you recommend as a start without heavy equipment?

Thanks!

Where do you think I should start at the moment? Would push ups, jump rope and yoga be a good start. If I was going to lift weights what should I start with?

[y0lked]

why are you a cowboy fan

[y0lked]

can you help me with the best exercise for loosing weight.

There is no BEST exercise for loosing weight. Please go read the sticky threads for fat loss. If you have a specific question, or are unsure about something, please come back and ask it.

[y0lked]

If I have mild sc0liosis that's being corrected with a chiropractor, would you recommend I stop working out?

Also how come whenever I do heavy deadlifts my back keeps cracking afterwards?

I do not suggest you stop exercise. I suggest you do physical therapy. If you do not have access to PT, I can help you make a plan for some gym exercises that may help correct it.

There are different severity of s****osis. Is yours genetic? When did you develop s****osis?

[y0lked]

I'm doin DB hammers curls 3 sets. 10, 8 and 6 reps and 3 sets of bicep curls using a resistance band with hands in supinate positions 3 sets also of 10, 8 slow reps and 6 slow reps at the end with a total of 6 sets for Biceps every 4 days... I'm limited with equipment atm. My question is... Are these enough sets throughout the week?

Yeah sure! Biceps are the easiest muscle in the body to train. As long as you are progressively getting stronger, and not overtraining the biceps, your development should be solid.

[y0lked]

In nutrition i read the recomended daily protien intake is approxmatly from 1 to 2 grams per pound of body weight.
Just wonder if its bad to have more than this or of its bad ro have to much.

You read this from a bodybuilding site I am sure. The RDA (Recommended Dietary Allowance) for the general population is about .5g per lb. However, we are starting to see more and more studies coming out that show a higher protein content in diets can be beneficial for performance.

Still, we are only seeing about .8g/lb in studies (however mostly done with endurance athletes).

Obviously, macros differ with goals. Cutting protein and bulking protein requirements may be different. Also, body fat %, TDEE and exercise programs can dictate protein needs.

What is your TDEE, BF %, body weight, work profession, workout routine and current diet?

[DokaRyan]

How many push ups are too many within a 1 hour timespan?

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.

[Pochivalec]

Alright I’m not new to fitness but I have one question I’ve been working out on and off in the past, but now I’m planning to go “full in” mode. I’ve been working out for 4 months constantly without missing a training but now I’m thinking of doing it 2ice a day, do you think it’ll be healthy for my body and for me in general, I’ll use only proteins and healthy nutrition for the first couple of months... well feel free to write everything ;-)

[y0lked]

Alright I’m not new to fitness but I have one question I’ve been working out on and off in the past, but now I’m planning to go “full in” mode. I’ve been working out for 4 months constantly without missing a training but now I’m thinking of doing it 2ice a day, do you think it’ll be healthy for my body and for me in general, I’ll use only proteins and healthy nutrition for the first couple of months... well feel free to write everything ;-)

Good for you bro! Go read the sticky threads on exercise routines and nutrition. Follow one of the tried and true programs and set your macronutrients.

Come back if you have any specific questions.