Ask an Exercise Science major anything

[MikeWines]

How was college? I'm thinking of entering a similar field and want to know how school was

Best thing I can suggest: KNOW YOURSELF.

My dad is an incredibly wise individual and mentioned this to me one day while we were having a conversation:

"When it comes to figuring out what you want to do in life, here's some good things to consider:

1. What are your God given talents - what are you good at? (aka what do YOU think you're good at and what do others tell you you're good at?)
2. What 'fills your cup'? (aka what leaves you personally satisfied at the end of each day?)
3. What is economically sustainable? (aka what pays the bills at the end of the day? You may really love art but if you can't keep a room over your head for you and your family, you may want to consider that a hobby and look elsewhere for permanent employment.)

For example, I absolutely love playing percussion (drum set, snare, quads, etc.) and I've played for the last 12 years. Would I enjoy touring with a band all over the world while playing drums nightly and getting paid for it? Heck yeah, who wouldn't want to do that? But, the fact of the matter is, growing up I pursued multiple sports and didn't focus solely on drums so my talent ceiling is likely lower than someone who would have invested all in, taken lessons, and gone to school for it. However, it can still be a hobby but I need to find something else for a stable income.

When you say similar field, do you mean physical therapy? Kinesiology? Sport science? Exercise science (diff than sport sci)? Chiropractic? Massage therapy?

I graduated with alot of folks who expected their B.S. in EXSC to open doors for them (myself being one of them) when in actuality, the degree is not an ending point, it's a starting point. This is not nursing where you go to school, graduate, and become a nurse. Or law where you go to school, graduate, and become a lawyer. This is a foundational degree upon which you use it as a springboard to bigger and better things.

Since coming to grad school, I realize just how very little my undergrad degree taught me. As yolked said, some classes may go in depth but most will barely scratch the surface and that's where you need to be hungry to dive in deeper b/c the rest of the folks in your class won't always want to go there. During undergrad I was pretty "that guy" - you know, the one who always raised his hand to ask questions about really in depth stuff that nobody cared about? Yeah, that was me. I didn't give a crap what my classmates thought, I was there to learn and get better. Now, many of them reach out to me with questions and it gives me a chance to give back and pour into others as folks have poured into me.

During my undergraduate degree, I completed over 1300hrs of unpaid internships with collegiate and professional organizations in the strength and conditioning industry. That alone was a huge benefit to my knowledge base from both a physiological but also a practical perspective. You can't expect your degree to teach you everything you need to know if you want to go into S&C. You need to be an incredibly motivated self learner. I've poured over thousands of hours of YouTube videos, bought books outside of class that interested me, and read more articles than I can count. You have to have a constant desire to learn and get better (aka the pursuit of excellence). The moment you think to yourself, "ah, I know enough." or "well, that will be enough to 'get by'" is the moment you do a disservice to yourself and those who you currently/will work with.

Don't go into this field for the money (coaching and S&C that is), there is none. Go into this field if you love helping people and your #1 goal is service TO OTHERS. I see so many people in the personal training or fitness realm that focused on improving themselves first and foremost and think they can just work with clients in their spare time and give a half hearted effort. Nah man, what kind of professionalism is that? People come to you with goals and hopes and dreams. Give them the absolute best you possibly can. That comes from relentless study of one's self and the topic at hand.

Know yourself and know what you're getting into. If you have both of those fields covered, then you will find this profession incredibly rewarding and satisfying at both a personal and professional level.

So I'm not even entirely sure in posting this correctly or in the right thread but here's a go at it. I've been lifting for almost a year and half, with these past 9 months getting more intermediate rather than being a complete beginner. I've been having issues getting growth in my pectoralis minor region, especially on my left side, I can't hardly even contract/activate it during my workouts. I've done endless amount of research on form, type of workouts, nutrition, and I'm checking all those boxes and nothing seems to be working. Chest days are a complete downer for me and I'm getting desperate with trying to find answers without seeking professional help from a trainer or doctor. Any insight someone might be able to offer would greatly appreciated. Again if this post is against any posting rules apologies in advance. Thanks guys.

You talking pec minor or major?

If you're actually referring to pec minor, then try these:



If you're referring to pec major (which if we're going to be honest, they both fire during pressing patterns to create horizontal adduction and stabilize the GH joint but whatev) then perhaps you should consider some MMC work prior to heavy pressing. Aka, hit some cable flies with a 2 second eccentric for sets of 12-15 with a hard squeeze at the top AND THEN go into some incline pressing. However, sometimes people just go too heavy with DB work and it gets sloppy and they lose MMC on their pecs. Don't be afraid to drop the weight a little and focus.

Could also throw some of these in:

Exercise science at my university is 70% endurance training, 30% weightlifting. Thats because thats where all the research is. Its geared towards general health, occupational fitness and physical therapy. Theres less than 10 of us in the entire program who are focused on strength and conditioning and who are going to get a CSCS. Most people are overweight or dont workout. They dont count macros or even know how to set macros.

Some of the classes are super basic, some are super in depth. Theres not much application thats why I train others and have started this thread. Mike should chime in about his experience, and his post grad work. If you have any other questions let me know, If you want to see some slides from lectures I have some saved.

90% of my program was focuses on physical therapy and there was probably over 500 in my major alone. Many in my undergraduate program were fit and enjoyed working out in some sense of the word (not always weights). Now that I'm in my grad program, 90% of us are entirely focused on S&C and performance where as maybe 10% is on the endurance side of the equation. But, all of us lift since we basically live and work at an Olympic training site.

However, I will say that the vast majority of those in my undergrad program never really learned how to think for themselves, how to critically analyze research, when to question the status quo, or how to move beyond the basics.

For example, upon graduation, I HIGHLY doubt there would be more than 1-2% of the entire program who be able to explain the mechanistic action of creatine and why it's even important at a physiological level. Now some might argue that's not important unless you're discussing performance improvements which I would agree with but if you have a basic physiology background (which were given at USC - muscular physiology I&II) and you understand chemistry (aka hydrolysis of ATP) then you should be able to reason through it.

I would say if one wants to get into S&C, then exercise science isn't where you should pursue further education since it is mainly focused on health and commercial wellness.

[willcom]

temp regulation/weather question:
cycling 2-3 hours every other day, drenched in sweat clothes soaked, cold and scared to get sick, want this to stop; how do I stay dry or stop this from happening and stay warm? Thank you in advance. CJ

[y0lked]

temp regulation/weather question:
cycling 2-3 hours every other day, drenched in sweat clothes soaked, cold and scared to get sick, want this to stop; how do I stay dry or stop this from happening and stay warm? Thank you in advance. CJ

you can certainly exercise in the rain, its just like swimming. You will burn a sh*t ton of calories.

If you still dont want to then invest in some good rain gear or get on an indoor spin bike??

[y0lked]

Soio much to be said to Mike about Ex Sci....

So when i first got into the major I wanted to be a strength and conditioning coach for d1 football or pro sports. I loved working with athletes and helping people get to where they want to go (my parents are teachers and i take after them so naturally I wanted to teach S&C). Then I bought a house and realized how much money there is to be made in real estate and I decided to finish my degree and then get into RE for a profession and use my degree as a hobby lol.

[Human3805]

Hi I need help, I'm a on and off lifter. Started a year ago.

I'm confused with all these YouTube videos and online forums telling me conflicting stuff. Gets annoying.

I exercise chest twice a week.

I only do flat bench 5x5 at the moment. But I want to add more.

I want to base everything on progressive overload. Even the isolation exercises. I want to keep adding 1kg everytime I can to build mass. whether that be bicep curls or bench press.

But if I do more than 1 exercise the highest amount of weight I will be able to lift obviously decreases. so my whole add 1kg when I can does not work for the 2nd, 3rd exercises.

what do I do??

[MikeWines]

So much to be said to Mike about Ex Sci...

Like what?

[Laine72]

I have a question on the "outer" pectoral muscle and how to grow or strengthen it. For my right side when I flex, the outter muscle that meets the armpit defines nicely. However the left side has no muscle. Even
more so when I flex, instead of the side defining, the tendon flexes and connects directly to the bicep. Even when not flexing I have no "lower" pec muscle or side definition.

Is this a birth defect or is there a workout to create the muscle? I do workout with dumbells and do flys. I am able to ha doe the same weight no problem. Not sure why this occurred from the beginning. Any thoughts? Thanks.

[markgeorgeevans]

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.

What are the principles of concurrent periodization and how can I apply it to a bodybuilding routine?

[mvpshaq32]

what are some stretches you recommend everyone should do daily or at least multiple times a week?

[MikeWines]

I have a question on the "outer" pectoral muscle and how to grow or strengthen it. For my right side when I flex, the outter muscle that meets the armpit defines nicely. However the left side has no muscle. Even
more so when I flex, instead of the side defining, the tendon flexes and connects directly to the bicep. Even when not flexing I have no "lower" pec muscle or side definition.

Is this a birth defect or is there a workout to create the muscle? I do workout with dumbells and do flys. I am able to ha doe the same weight no problem. Not sure why this occurred from the beginning. Any thoughts? Thanks.

Not sure I'm tracking with you here, your description is somewhat vague. Can you post a picture?

What are the principles of concurrent periodization and how can I apply it to a bodybuilding routine?

What's your goal?

what are some stretches you recommend everyone should do daily or at least multiple times a week?

Depends entirely on the individual. You can't speak in absolutes when discussing anatomy or physiology.

For example, there are flexion and extension spines - both will exhibit back pain but via different mechanisms. If you utilize the same "protocol" for both, certain aspects with one but not the other and vice versa.

You could take the individual through a fairly thorough biomechanical assessment or you getting really good at asking questions -

1. What do you do for a job?
2. Any previous injuries?
3. Any movements which cause pain when you lift?
4. Play any sports (even intramural or rec league)?
5. What sports did you play in high school/college?
6. Any previous surgeries?
7. What do you perceive to be tight on yourself?
8. Does your job require repetitive movements (or lack thereof - aka no movement)?

There's alot that you need to dig into and flesh out so it's tough to say "o, just do X, Y, and Z and you'll be good." I wish it were that easy. Most promoting the simplistic methodology realistically don't understand the nature or necessity of individualization and as such will always try to default to the easiest application strategy when they don't understand how to conceptualize something.

[Gain6]

My back squats have been causing me pain in my right knee for some time at first I had no idea why but i realised my right knee caves half way up in the concentric portion of the lift. No matter how hard I tried to push my knee out it kept caving so I just gave up on squatting during my 2nd set because I didn't want to risk an injury.

I believe the reason is when I try to get my upper back tight under the bar (high bar position) by retracting my scapula and pulling my elbows in only ONE elbow moves forward the other just stick out behind so the bar must be shifting on the way up and messing up my balance so my body goes to it's strongest position i.e. right knee caved in.

Looks similar to this: http://i45.tinypic.com/25iu16c.jpg

What do you think is causing this? Sorry it's very difficult to describe the issue.
Factors I think may be related to this:

I've been play basketball regularly for years (repetitive motion on right arm)

I have scapular winging so retracting my
scapula is awkward for some lifts. (Putting some mass on my upper back + face pulls seems to be slowly fixing it)

Luckily I have never had a major injury

Sorry for the long question I think some backstory could be useful to helping you understamd my issue

[mvpshaq32]

Depends entirely on the individual. You can't speak in absolutes when discussing anatomy or physiology.

For example, there are flexion and extension spines - both will exhibit back pain but via different mechanisms. If you utilize the same "protocol" for both, certain aspects with one but not the other and vice versa.

You could take the individual through a fairly thorough biomechanical assessment or you getting really good at asking questions -


There's alot that you need to dig into and flesh out so it's tough to say "o, just do X, Y, and Z and you'll be good." I wish it were that easy. Most promoting the simplistic methodology realistically don't understand the nature or necessity of individualization and as such will always try to default to the easiest application strategy when they don't understand how to conceptualize something.

I didn't think it would be so easy, just hoping for a broad idea without getting too complicated since it's difficult to communicate over forum posts, but I'll try.

Also seeing that you have a M.S. in sports science/physio, mind if I ask what is your profession? And any opinions on yoga?

1. What do you do for a job?
I do engineering work so it's a lot of time on the computer, not too much movement/lifting.

2. Any previous injuries?
Tendonitis in the knees, patella tracking. Saw PT for this and did exercises to strengthen VMO muscle so it's a lot better now

3. Any movements which cause pain when you lift?
No

4. Play any sports (even intramural or rec league)?
Basketball 1-2x per week

5. What sports did you play in high school/college?
Intramural basketball

6. Any previous surgeries?
No

7. What do you perceive to be tight on yourself?
Back, hip area, hamstrings. Personally would like to improve flexibility overall.

8. Does your job require repetitive movements (or lack thereof - aka no movement)?
definitely lack of movement required

.

[markgeorgeevans]

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,

What are the principles of concurrent periodization and how can I apply them to my bodybuilding routine?

Can I have two days a week dedicated for strength and the other two dedicated to hypertrophy. Is this right? And should I rotate exercises weekly also or not? I seen that this was recommended but wondered if it was necessary or not.

My goal is to build muscle for size.

[MmmWatermelon]

Quick question. Just got back from doing HALF my shoulder routine today. I quit because my piece of chit bluetooth buds i just bought went ass up started switching songs and jacking the volume up and down on me mid sesh. (prob from the amount of sweat getting on em) but yea.. it pissed me off so much i bailed on my sesh.

I got 4 sets Dumbbel shoulderl press to fail
4 sets Alt Front raises

vein popping, shoulders burning still had side raises and shrugs and delts but i left cuz i was pissed at my phuking earbuds. ANYWAYS im bout to go back and finish if not just start the whole routine over later tonight. MY QUESTION is, it a bad idea to go fire my shoulders back up after what i already did to them this morning?

[MmmWatermelon]

Quick question. Just got back from doing HALF my shoulder routine today. I quit because my piece of chit bluetooth buds i just bought went ass up started switching songs and jacking the volume up and down on me mid sesh. (prob from the amount of sweat getting on em) but yea.. it pissed me off so much i bailed on my sesh.

I got 4 sets Dumbbel shoulderl press to fail
4 sets Alt Front raises

vein popping, shoulders burning still had side raises and shrugs and delts but i left cuz i was pissed at my phuking earbuds. ANYWAYS im bout to go back and finish if not just start the whole routine over later tonight. MY QUESTION is, it a bad idea to go fire my shoulders back up after what i already did to them this morning?

phuck it, i just went back and blew my rotator cuff out. im useless. Gonna. Hang. It. Up.

[y0lked]

My back squats have been causing me pain in my right knee for some time at first I had no idea why but i realised my right knee caves half way up in the concentric portion of the lift. No matter how hard I tried to push my knee out it kept caving so I just gave up on squatting during my 2nd set because I didn't want to risk an injury.

I believe the reason is when I try to get my upper back tight under the bar (high bar position) by retracting my scapula and pulling my elbows in only ONE elbow moves forward the other just stick out behind so the bar must be shifting on the way up and messing up my balance so my body goes to it's strongest position i.e. right knee caved in.

Looks similar to this: http://i45.tinypic.com/25iu16c.jpg

What do you think is causing this? Sorry it's very difficult to describe the issue.
Factors I think may be related to this:

I've been play basketball regularly for years (repetitive motion on right arm)

I have scapular winging so retracting my
scapula is awkward for some lifts. (Putting some mass on my upper back + face pulls seems to be slowly fixing it)

Luckily I have never had a major injury

Sorry for the long question I think some backstory could be useful to helping you understamd my issue

You answered your issue there bud. Work on protraction of the scapula and the serratus anterior. Also focus on getting into correct bar position and actually loading the bar. Dont worry about actually squatting but just get used to protracting that scapula. As for your valgus knee, work on box squatting with light weight. That pattern of the knees caving in is just your body trying to get better leverage in the lift. It WILL cause you knee issues and the only way to fix it is to strengthen through the correct movement pattern. So pull that weight off, focus on spreading the floor with your feet and externally rotating your femur so that you can activate the glutes.

[y0lked]

Hi,

What are the principles of concurrent periodization and how can I apply them to my bodybuilding routine?

Can I have two days a week dedicated for strength and the other two dedicated to hypertrophy. Is this right? And should I rotate exercises weekly also or not? I seen that this was recommended but wondered if it was necessary or not.

My goal is to build muscle for size.

Hey great question. Concurrent periodization is a fancy way of saying "train all the fiber types" and it is well supported by the research. I dont know of very many programs that solely focus on reps in the 1-3 range without any volume. Or any routines that ONLY train in the 15+ rep range for an extended period of time.

If you focus on increasing your work capacity (reps x sets x weight) while also training each muscle every 36-72 hours you WILL be following the most basic principals of periodization that will allow you to meet your goals. It IS good to specialize your training geared towards a more specific goal (ie: squatting 2-3 times per week because you want to bring up your squat) or (doing 4 extra sets per week of posterior delts because they are lagging) however a good training program will train all the fiber types of all the muscle groups.

If you need a routine let me know.

[y0lked]

Quick question. Just got back from doing HALF my shoulder routine today. I quit because my piece of chit bluetooth buds i just bought went ass up started switching songs and jacking the volume up and down on me mid sesh. (prob from the amount of sweat getting on em) but yea.. it pissed me off so much i bailed on my sesh.

I got 4 sets Dumbbel shoulderl press to fail
4 sets Alt Front raises

vein popping, shoulders burning still had side raises and shrugs and delts but i left cuz i was pissed at my phuking earbuds. ANYWAYS im bout to go back and finish if not just start the whole routine over later tonight. MY QUESTION is, it a bad idea to go fire my shoulders back up after what i already did to them this morning?

phuck it, i just went back and blew my rotator cuff out. im useless. Gonna. Hang. It. Up.

Srs?

[MikeWines]

My back squats have been causing me pain in my right knee for some time at first I had no idea why but i realised my right knee caves half way up in the concentric portion of the lift. No matter how hard I tried to push my knee out it kept caving so I just gave up on squatting during my 2nd set because I didn't want to risk an injury.

I believe the reason is when I try to get my upper back tight under the bar (high bar position) by retracting my scapula and pulling my elbows in only ONE elbow moves forward the other just stick out behind so the bar must be shifting on the way up and messing up my balance so my body goes to it's strongest position i.e. right knee caved in.

Looks similar to this: http://i45.tinypic.com/25iu16c.jpg

What do you think is causing this? Sorry it's very difficult to describe the issue.
Factors I think may be related to this:

I've been play basketball regularly for years (repetitive motion on right arm)

I have scapular winging so retracting my
scapula is awkward for some lifts. (Putting some mass on my upper back + face pulls seems to be slowly fixing it)

Luckily I have never had a major injury

Sorry for the long question I think some backstory could be useful to helping you understamd my issue

Sure, so you probably are lacking a bit of ER on one arm but that may be due to musculoskeletal compensations due to sport specific adaptations. I discussed that idea in depth here:



In terms of how to go about helping with the ER issue, you could experiment with this:



Scapular winging can also be due to serratus anterior palsy. While I highly doubt that is the case here as I have a number of athletes dealing with this issue, I figured I would mention it just the same.

I didn't think it would be so easy, just hoping for a broad idea without getting too complicated since it's difficult to communicate over forum posts, but I'll try.

Also seeing that you have a M.S. in sports science/physio, mind if I ask what is your profession? And any opinions on yoga?

1. What do you do for a job?
I do engineering work so it's a lot of time on the computer, not too much movement/lifting.

2. Any previous injuries?
Tendonitis in the knees, patella tracking. Saw PT for this and did exercises to strengthen VMO muscle so it's a lot better now

3. Any movements which cause pain when you lift?
No

4. Play any sports (even intramural or rec league)?
Basketball 1-2x per week

5. What sports did you play in high school/college?
Intramural basketball

6. Any previous surgeries?
No

7. What do you perceive to be tight on yourself?
Back, hip area, hamstrings. Personally would like to improve flexibility overall.

8. Does your job require repetitive movements (or lack thereof - aka no movement)?
definitely lack of movement required

Current I am finishing my masters while working as a strength coach (both in person and online) and writing for multiple websites, many articles which I've linked ITT.

Start with these:

Hi,

What are the principles of concurrent periodization and how can I apply them to my bodybuilding routine?

Can I have two days a week dedicated for strength and the other two dedicated to hypertrophy. Is this right? And should I rotate exercises weekly also or not? I seen that this was recommended but wondered if it was necessary or not.

My goal is to build muscle for size.

Concurrent periodization typically refers to athletes trying to excel at both strength and endurance sports simultaneously. If you're goal is just to get jacked and tan then you likely won't need to worry about heavy endurance work and thus the need for a discussion on concurrent periodization is a moot point.

Quick question. Just got back from doing HALF my shoulder routine today. I quit because my piece of chit bluetooth buds i just bought went ass up started switching songs and jacking the volume up and down on me mid sesh. (prob from the amount of sweat getting on em) but yea.. it pissed me off so much i bailed on my sesh.

I got 4 sets Dumbbel shoulderl press to fail
4 sets Alt Front raises

vein popping, shoulders burning still had side raises and shrugs and delts but i left cuz i was pissed at my phuking earbuds. ANYWAYS im bout to go back and finish if not just start the whole routine over later tonight. MY QUESTION is, it a bad idea to go fire my shoulders back up after what i already did to them this morning?

phuck it, i just went back and blew my rotator cuff out. im useless. Gonna. Hang. It. Up.

Front raises are relatively pointless given how much activation and volume they receive from the amount of horizontal and vertical pressing that most folks utilize.

Also, training to failure consistently is a poor strategy. If want to maximize training volume while limiting subsequent factors that could negatively contribute to recovery then training to failure would not be a wise choice.

If you need a referral for a good surgeon, let me know

[MmmWatermelon]

Front raises are relatively pointless given how much activation and volume they receive from the amount of horizontal and vertical pressing that most folks utilize.

Also, training to failure consistently is a poor strategy. If want to maximize training volume while limiting subsequent factors that could negatively contribute to recovery then training to failure would not be a wise choice.

If you need a referral for a good surgeon, let me know

Front Lat Raise is garbage? interesting. thanks for the feedback. stick with shoulder Press and Side raises i shall.
p.s. i did not blow out my rot. cuffs sry, was not srs.

[sweetmcghee]

I have thrown out my low back a few times doing squats and deadlifts and have now eliminated both exercises from my training. My program now is basically full body, bodyweight exercises followed by 20 minutes of cardio. However, last week I finished my workout and went to go for a run and tweaked my low back. I felt it give because my legs felt really tight and shaky from doing bodyweight squats and reverse hypers (it was my first time doing reverse hypers.) I feel I have been very careful respecting my low back and now this. What am I doing wrong here?

Also, I have shoulder problems from bench pressing but I can do neutral grip ring push ups and dips with no pain. Why is this? Is a neutral grip vs. a probated grip better for shoulders and will it still hit the entire pec? I'm feeling more bulky and fat in the armpit area now though. Please?

[Zariph]

So maybe I will have half a year where I dont have to do anything, could I train 7 days a week? Considering I can rest all day and hit macros on point and only focus on training?

[y0lked]

Front Lat Raise is garbage? interesting. thanks for the feedback. stick with shoulder Press and Side raises i shall.
p.s. i did not blow out my rot. cuffs sry, was not srs.

Unless you want to do like 6 sets for just a ton of volume. Stick to the presses.

I have thrown out my low back a few times doing squats and deadlifts and have now eliminated both exercises from my training. My program now is basically full body, bodyweight exercises followed by 20 minutes of cardio. However, last week I finished my workout and went to go for a run and tweaked my low back. I felt it give because my legs felt really tight and shaky from doing bodyweight squats and reverse hypers (it was my first time doing reverse hypers.) I feel I have been very careful respecting my low back and now this. What am I doing wrong here?

Also, I have shoulder problems from bench pressing but I can do neutral grip ring push ups and dips with no pain. Why is this? Is a neutral grip vs. a probated grip better for shoulders and will it still hit the entire pec? I'm feeling more bulky and fat in the armpit area now though. Please?

Technique is everything. I hope after a few injuries that you have learned that. You probably hurt your back from doing reverse hypers too high and actually hyperextending the spine (I hate the name of that exercise Louie gave it, should just be called supported hip extension.)

So maybe I will have half a year where I dont have to do anything, could I train 7 days a week? Considering I can rest all day and hit macros on point and only focus on training?

You could, as long as you didnt try to do too much volume or train to failure. If it were me I would do 5 days of training (3 upper body days, 2 lower body) and then 2 fasted light cardio and abs days while eating about 500-700 calorie surplus

[markgeorgeevans]

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.

What is the best way to build big arms (bicep/Tricep)? I only have 4 days a week to do a split. I do two days on, two days off.

[y0lked]

What is the best way to build big arms (bicep/Tricep)? I only have 4 days a week to do a split. I do two days on, two days off.

Upper A
lower A
off
Upper B
lower B
off
off

Upper A:
Bench press 4-8 reps
BB rows 4-8 reps
DB Tricep Extensions 12-15 reps
Lateral Raises 15-20 reps
Barbell Curls 10-12 reps

Upper B:
Barbell Shoulder Press or OHP or Push press 8-12 reps
Pullups (with weight if possible)
Skull Crushers 12-15 reps
Preacher Curls 10-12 reps
DB Rear Delt flys 12-15 reps

[MmmWatermelon]

y0lked and MikeWines you two are doing an exceptional job answering these concerns on this board. awesome job!

another quick question: Is ZMA worth it? sorry its a supplement question. any opinion on it? is it crucial to take on an empty stomach?

[y0lked]

y0lked and MikeWines you two are doing an exceptional job answering these concerns on this board. awesome job!

another quick question: Is ZMA worth it? sorry its a supplement question. any opinion on it? is it crucial to take on an empty stomach?

Thanks! We appreciate it! Just trying to educate.
Zinc is the ingredient you are after in a ZMA supplement. The Magnesium Aspartate is there to help aid in the absorbsion of the zinc mineral. The consnsus is that 50mg of Zinc alone will be enough to get all the benefits instead of buying the ZMA product. The reason it is hard to absorb Zinc is because Calcium is favored by the body and it will deter from Zinc absorption if taken together. You should take your Zinc supplement before bed (about 30 mins) and about 2 hours after any high dose of calcium. If you avoid dairy at night you will be fine.

I find that Zinc helps me get into REM sleep and can sometimes make me sleepy. Also Zinc has been linked to mens health benefits.

[MmmWatermelon]

Thanks! We appreciate it! Just trying to educate.
Zinc is the ingredient you are after in a ZMA supplement. The Magnesium Aspartate is there to help aid in the absorbsion of the zinc mineral. The consnsus is that 50mg of Zinc alone will be enough to get all the benefits instead of buying the ZMA product. The reason it is hard to absorb Zinc is because Calcium is favored by the body and it will deter from Zinc absorption if taken together. You should take your Zinc supplement before bed (about 30 mins) and about 2 hours after any high dose of calcium. If you avoid dairy at night you will be fine.

I find that Zinc helps me get into REM sleep and can sometimes make me sleepy. Also Zinc has been linked to mens health benefits.

Thanks!

[MikeWines]

y0lked and MikeWines you two are doing an exceptional job answering these concerns on this board. awesome job!

another quick question: Is ZMA worth it? sorry its a supplement question. any opinion on it? is it crucial to take on an empty stomach?

Just wrote an entire article on this, here's part of it:

Don’t drop a dime on supplementation until you get your sleep hygiene straight. However, once you get the fundamentals dialed in, increasing your magnesium intake can make a fairly marked difference.

Let’s get one thing straight though: MAGNESIUM IS NOT A SLEEP SUPPLEMENT. Read that again. Good, now we're on the same page.

Magnesium is responsible for over 300 enzymatic functions and sleep is just one of the many.11 ZMA is marketed as a sleep product simply because magnesium assists with muscular relaxation (via the regulation of bioavailable ATP mediated cross bridge uncoupling) and catecholamine (epinepherine, norepinepherine) clearance.

As such, when individuals consume magnesium they feel more relaxed due to the physiological and endocrine mediated effects but magnesium has no direct ties to sleep. You could take it at any point during the day and notice the same benefits but that doesn’t mean you’d fall asleep. Did you hear about the guy who fell asleep at the wheel from taking too much magnesium? Yeah, neither did I, because it doesn’t happen.

Just curiously, when was the last time you ate hemp seeds, squash, mackerel, or dried figs? Yeah, that’s what I thought. Since you’re likely not consuming enough magnesium through dietary options and/or you’re blowing through it due to training, you may want to look into oral ingestion or transdermal application.



If supplementing orally, here’s a few things to consider:

• Dosing can range up to 5xBW in certain cases as some individuals won’t absorb as much through the GI tract and others metabolize it much more quickly.12
o You need to titrate up SLOWLY. Don’t believe me? Go ahead and take 1,000mg of magnesium oxide and see what happens. All I can say is you better have a bathroom in close proximity…
• Magnesium chelates (ex: Magnesium Bisglycinate Chelate, Magnesium Buffered Chelate, etc.) are more readily absorbed compared to magnesium salts (ex: Magnesium Oxide, Magnesium Stearate, etc.).
i. Magnesium salts are typically used as laxatives since they pull water into the GI tract and aren't readily absorbed - this is why folks can have GI issues with high magnesium salt consumption.
ii. Most companies don't use chelates because they're expensive. Do your homework, choose wisely, and know what you’re paying for.

If supplementing transdermally:

• You can bypass the digestive tract entirely, thus reducing the chance for any undesired GI symptomology.
• Absorption rates are significantly higher via transdermal application.13
• Likely a more desirable option for those in active or athletic populations with high dietary requirements who can’t/don’t want to swallow multiple pills.
• Ideal application of the product would occur after a shower when body temperature is raised, blood vessels are dialated, and the skin is clear of oils and other lotions.
o Select areas of the body with vessels located closer to the surface of the skin - forearms, tops/bottoms of feet, back of knees, neck, etc.
• More bang for your buck metaphorically speaking - given the higher absorption rates of transdermal applications compared to oral options, you will likely need to consume less of the product with each application.
o Your best option for determining specific dosages is to monitor RBC magnesium, serum magnesium, or urinary magnesium excretion via bloodwork and make adjustments accordingly.14
• Please keep in mind that urinary magnesium excretions will increase if magnesium consumption is altered. Therefore, it may be more difficult to determine statistically significant increases due to this homeostatic mechanism.

"Zinc’s intestinal uptake is hindered by other minerals, including calcium, magnesium, and iron, since they all use the same transporter.

Although theoretically it competes for absorption with Magnesium (which would be problematic given the ZMA formulation) if taken on an empty stomach there should be enough transporters for both minerals. Just don't take with calcium (as that micronutrient is much more abundant and, thus, can use up said transporters)."

There is currently zero research linking zinc to much of anything directly related to sleep. From a hormonal perspective? Perhaps. But in terms of sleep quality/quantity, there is no evidence to support that.

Most of the benefits found here are entirely based upon a deficiency. If no deficiency is presenting then supramaximal dosing will likely not demonstrate any marketed benefits.

Consider the following:

However, no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity. Results indicate that ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations.

From: Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism

Takeaway: Most ZMAs are cheap (note the type of magnesium used, see the discussion section in my article above^), get a good quality transdermal magnesium and perhaps some supplemental zinc unless you're taking a high quality multi with research grade materials (i.e. Thorne Research, Biotics, Designs for Health, Metagenics, etc.).

[Jazzye2]

Thanks