B.S Exercise Physiology. ask me your training questions

[TheDeeJ]

I've developed pain on the outside of my knee and occasionally upper outer thigh or inside of knee which I'm sure is due to ITB tightness.

I'm sure this is due to running, which I've only been doing about 1 month or so (ironically because I can't train upper body due to my shoulder).

I've read it is an overuse injury, but you can also develop it when you suddenly increase activity or intensity of a program. Is there a way to manage this ITB issue without losing my cardio gains?

[tank2003]

I've developed pain on the outside of my knee and occasionally upper outer thigh or inside of knee which I'm sure is due to ITB tightness.

I'm sure this is due to running, which I've only been doing about 1 month or so (ironically because I can't train upper body due to my shoulder).

I've read it is an overuse injury, but you can also develop it when you suddenly increase activity or intensity of a program. Is there a way to manage this ITB issue without losing my cardio gains?

Give this a shot brah.

Also, try unilateral work on your upper body. You wont atrophy NEARLY as much on your injured side if you work the good side. old sport psychology trick

[TheDeeJ]

Give this a shot brah.

Also, try unilateral work on your upper body. You wont atrophy NEARLY as much on your injured side if you work the good side. old sport psychology trick

I've heard about working the one side and some how the resting side seems to mimic it. The problem is I have a slight s****osis already thanks to my bias to the right so I don't think that will help it as much. Thanks for the vid though.

[ctsa]

Cool, thanks
I was afraid the micro fissures would be all left unrepaired

[KMadigan777]

Hey Tank, is there a practical difference between 'perceived effort' vs actual effort, namely say benching 200lbs with the actual weight vs using the stretch/exercise bands?

I got some heavy duty exercise bands and even though I am wiped out I wonder if I miss out on anything?

[tank2003]

Hey Tank, is there a practical difference between 'perceived effort' vs actual effort, namely say benching 200lbs with the actual weight vs using the stretch/exercise bands?

I got some heavy duty exercise bands and even though I am wiped out I wonder if I miss out on anything?

Yep. Its called Rating of Perceived Exertion (or RPE and its on a scale of 0-10, 10 being the hardest) and its counterpart is your Actual Heart Rate Max.

RPE is what you perceive yourself to be at during a particular task. Usually you give this number during a specific max or submaximal test that an instructor is doing for a testing purpose or you may be doing for a fitness test. Ive only ever given an RPE when doing the Bruce protocol which is a treadmill test where every 2 minutes the speed and incline is increased until failure (speed stops increasing after a certain time though). The idea of giving an RPE is to make the instructor aware of how much time you have left before you cant go anymore and also it gives you a point of measure for the next test. Say you hit an RPE of 10 on minute 7 on your first test. On test 2 you might want to lower that RPE to a 7 on min 10 to indicate that you are in better shape.

You heart rate is as close to the ACTUAL performance output as you can get without measuring all the chemical processes and whatnot that go on in the body. Its much more accurate but much more costly to do because it requires calibrated instruments. but its something i recommend doing at least once if you have the opportunity

Did that answer your question or do i need to expand on anythign in particular?

[KMadigan777]

I actually had to do that test once when I was having chest pain to rule out heart attack (chit scared me honestly) but I went some crazy time like 11 mins and was top 90%+ of people and the dr said if you make it over like 4 theres almost 0% chance you have heart issues.

Anyway, no that didn't answer my question. I will re-ask a different way. From muscle gain pov, does it matter if I am actually lifting 200 lbs, or if the exercise band is simply that much tension that it 'feels' like 200? I will lift weights and be wiped the fuk out, but when I use bands I will get a crazy pump but not wiped and I am not sure its truly 'pushing' me or whatever.

To clarify my question, assuming it 'feels just as hard' can you get the same gains of an exercise band as using actual weight?

[tank2003]

I actually had to do that test once when I was having chest pain to rule out heart attack (chit scared me honestly) but I went some crazy time like 11 mins and was top 90%+ of people and the dr said if you make it over like 4 theres almost 0% chance you have heart issues.

Anyway, no that didn't answer my question. I will re-ask a different way. From muscle gain pov, does it matter if I am actually lifting 200 lbs, or if the exercise band is simply that much tension that it 'feels' like 200? I will lift weights and be wiped the fuk out, but when I use bands I will get a crazy pump but not wiped and I am not sure its truly 'pushing' me or whatever.

To clarify my question, assuming it 'feels just as hard' can you get the same gains of an exercise band as using actual weight?

When you use resistance bands, gravity plays less of a roll. Look at it like this:
Compare a DB curl vs a Low Cable curl (we'll just say the cable curl = resistance band curl)

When your elbow is at full extension (i.e. locked), you are not exerting any force whatsoever to stabilize the weight. When your elbow is at full flexion (the weight is nearest to your face), you are basically just balancing the weight to keep it from toppling.

However, when you do the same with the cable/resistance bands, you are fighting the tension in the cables/bands (assuming you arent letting the stack of weights rest that is). With cables/bands, there is a constant tension throughout the entire motion as long as the axis of rotation is correct (if you perform, say, cheat curls, then your form would negate the direction pulling that the cables provide). So ultimately, with cables and bands, you are exerting more energy to simply hold and keep the load stable and you almost always have to slow down your eccentric phases to maintain control

[KMadigan777]

So would it be fair to say resistance bands are actually better?

[jesusxchrist]

Doing a VO2max test tomorrow, what should I expect? Am I gonna feel like im gonna die?

[tank2003]

Doing a VO2max test tomorrow, what should I expect? Am I gonna feel like im gonna die?

Are you doing it on a treadmill?

VO2 max tests are a bitch man. A different kind of beast than a max power output like the windgate. Windgates are hellllllllllllllllllllllllllllllllllllllllllllllll llllllll but they are only 30 sec long. However, i always felt like hammered chit for at least 30 min after. Once i puked i felt better though.

[jesusxchrist]

Are you doing it on a treadmill?

VO2 max tests are a bitch man. A different kind of beast than a max power output like the windgate. Windgates are hellllllllllllllllllllllllllllllllllllllllllllllll llllllll but they are only 30 sec long. However, i always felt like hammered chit for at least 30 min after. Once i puked i felt better though.

Yup, treadmill.

Pretty nervous tbh. Obviously worried about how it’s gonna feel getting my heart rate that high, then worried about fainting and falling off the treadmill and busting my face, now I’m worried about puking lmao

[jesusxchrist]

Well, didn’t hurt myself but my results were sh*t lmao

I think I could have done better because my legs are sore from having to workout in 2 classes yesterday and then worked legs in the gym. On the test today I felt my legs giving out more than actually feeling exhausted, the incline was at 10% right away and kept going up, and was running with a 15% incline when I stopped.

I wanna try it again in a few months.

[Joseph1990]

tank bruh. How does one do mobility work on the deep glute muscles. The ones that tighten up when I try to kick like JCVD.

[tank2003]

tank bruh. How does one do mobility work on the deep glute muscles. The ones that tighten up when I try to kick like JCVD.

The first thing that needs to made clear is Mobility ≠ Flexibility. When you have mobility (mobility is really a blanket term for a bunch of different topics), you can perform movement patterns with no restrictions in the ROM. When you have a lack of mobility but a high ROM (flexibility), you may not necessarily have the strength, coordination or balance to perform the same functional movement/pattern. It has more to do with the overall temperature of the muscle tissue. Think of this like comparing 2 rubber bands: 1 you've had in your pocket, and one that you've had in the freezer. Which one will stretch farther?

Do you have snapping hips?

There are quite a few muscles to focus on here: Glute medius, Piriformis, Psoas Major, Iliopsoas and so on...It can get pretty tricky because in some instances, stretching one group actually causes problems for another, so it can be better to just leave them alone
Here are the most common issues:

[Anelson96]

Hey tank, loved what you're doing.

Question- Any advice to help isolate/target posterior delts? I currently do Reverse Flies and Face Pulls, but I feel my traps/surrounding muscles are assisting too much. Never feel it in my rear delts. Thanks

[tank2003]

Hey tank, loved what you're doing.

Question- Any advice to help isolate/target posterior delts? I currently do Reverse Flies and Face Pulls, but I feel my traps/surrounding muscles are assisting too much. Never feel it in my rear delts. Thanks

Rear Delt Flies are....meh. You dont get MAXIMUM shortening of the rear delt with plain old horizontal adduction (rear fly). What you need to do is transverse adduction. What this guy is doing, except in reverse and behind you. Also, your elbows need to be bent so that your arms are (more or less) forming the letter W

Step 1: Retract your scapulas (this should pretty much always be step one when doing dang ear anything upper body really)

Modified Bent over Row (wont have gifs for these)
Step 2: Bend at the waist ~ 45 degrees and grab some light DBs. Trust me, about 20 lbs will do. Maybe lighter. You'll DEFINITELY feel the cramping.
Step 3: Supinate the forearms (palms forward) and let the DB float out a bit from your sides and not right next to you like you would doing your typical row. When you supinate your forearms, it gets tough to push the DB out away from you so i'd go out about 20 degrees or what is comfortable.
Step 4: Pull back into a row. Your Elbow should lead. When you hit the transition between eccentric and concentric phase, the DB should be in line with your chest (again, this MIGHT be limited to what your forearms will allow since they are supinated so it might vary. Dont force yourself into pain or anything)

Pause for 1 sec on the transition and that is it. But do try to take notice of the W shape your arms make during the motion because that is the same form you'll need to REALLY hit the rear delts with any other Rear Delt ISO like the High Cable Face pull or the Prone DB Circles.
Face pulls are pretty self explanatory but i'll cover them if you need to but for now i'll just hit the Prone DB Circles.
Step 1: Grab some 5 lb DBs IF THAT. You may not need any especially if you relegate these to your last exercise
Step 2: Lay in the prone on a bench, hook your toes under the far end if you can/need to for balance
Step 3: Grab your DBs and hold them in the "^" shape. Thumbs should be pointing at each other when you BEGIN the rep
Step 4: As soon as you pick the weight up, EXTERNALLY rotate your wrists (supinate them; palms up) then pull back and let your elbows lead like before. Stop before anything hurts (this can be an EXTREME position for the shoulders so be wary here)
Step 5: Extend your arms almost completely out. By now your palms probably wont be completely forward still. I usually stop right as my palms naturally try to correct themselves.
Step 6: Slowly lower down and Repeat.

Give those a shot

[hidingwithmusic]

Rate on 1-10 scale... how difficult will it be for me to fix my posture problem that I've had since elementary school (I'm 30). I'm seeing a physical therapist starting on Monday and I have a posture brace on its way to me with a guarantee or money back warranty. Bro I want to stand straight but its too hard for me not to launch and round my shoulders. Bro any help will be appreciated.

[tank2003]

Rate on 1-10 scale... how difficult will it be for me to fix my posture problem that I've had since elementary school (I'm 30). I'm seeing a physical therapist starting on Monday and I have a posture brace on its way to me with a guarantee or money back warranty. Bro I want to stand straight but its too hard for me not to launch and round my shoulders. Bro any help will be appreciated.

Where is your pic? I'm guessing you live a pretty sedentary lifestyle at a computer alot? I'll go ahead and tell you that if its bad enough that you think you need a brace, then a PT is probably VERY needed to fix your issue. But maybe its not that bad. Here are a few videos you can watch to see if these can help

[hidingwithmusic]

Where is your pic? I'm guessing you live a pretty sedentary lifestyle at a computer alot? I'll go ahead and tell you that if its bad enough that you think you need a brace, then a PT is probably VERY needed to fix your issue. But maybe its not that bad. Here are a few videos you can watch to see if these can help

I've tried many videos online. no success. I've had bad posture most of my life. I was a computer addict as kid so I developed it back then. I would show pics but I'm scared of body shaming. I have legit body dysmorphia. What have you heard about the posture brace?

[jesusxchrist]

Been running a lot these past few weeks. I started on a treadmill then this past week I started running outside on pavement. Now I’ve been having some major pain in my upper right leg. Feel it if I bend over, bring my knee up, or put my weight more on my right side.

Weird thing is the pain started around where my greater trochanter is. Now the pain moved more to the anterior side so I’m wondering if it’s something with my rectus femoris or femoroacetabular joint. Haven’t ran in two days since I’m afraid of aggravating whatever it may be.

[tank2003]

I've tried many videos online. no success. I've had bad posture most of my life. I was a computer addict as kid so I developed it back then. I would show pics but I'm scared of body shaming. I have legit body dysmorphia. What have you heard about the posture brace?

well it's 100% impossible to rate your posture or to make any recommendations without a picture, but if everything you've done so far has been unsuccessful, i would imagine that the muscle fibers in your neck have physically shortened making your corrective efforts nearly impossible so far and the intervention of a pT ABSOLUTELY necessary.

Been running a lot these past few weeks. I started on a treadmill then this past week I started running outside on pavement. Now I’ve been having some major pain in my upper right leg. Feel it if I bend over, bring my knee up, or put my weight more on my right side.

Weird thing is the pain started around where my greater trochanter is. Now the pain moved more to the anterior side so I’m wondering if it’s something with my rectus femoris or femoroacetabular joint. Haven’t ran in two days since I’m afraid of aggravating whatever it may be.

When it comes to running, there is quite a few dfferent causes of pain in the hips and legs. Firstly, the orthotics (especially when running on cement). You'd have to ask someone like Elcaballo33 about keeping track of mileage on shoes, but when you run on pavement its easy to run them flat, especially when you used them prior to running (i.e. NOT buying a new pair to run on or having a designated pair solely for running).

Next is the actual path you run. Running tracks have you change direction every day so you are less likely to give yourself stress fractures. If you runt he exact same path every run, this could have somethign to do with your pain.

Your heel strike, mid stance and toe off are VERY important in the chain of kinetic energy. Me, for example, I when i was able to run (pre-back problems), when i would run, my root foot would turn out a bit. Same with my brother. Its just how we tend to walk and run. Not sure if its because of muscle imbalances above the knee or know but it never caused any real problems that i am aware of (my back issues are on my left side).

The pain moving is kind of throwing me for a loop though. Makes me suspect some nerve issues and i dont really know what to do about that other than resting and hope it clears up. Maybe some avid runners here will know

[jesusxchrist]

When it comes to running, there is quite a few dfferent causes of pain in the hips and legs. Firstly, the orthotics (especially when running on cement). You'd have to ask someone like Elcaballo33 about keeping track of mileage on shoes, but when you run on pavement its easy to run them flat, especially when you used them prior to running (i.e. NOT buying a new pair to run on or having a designated pair solely for running).

Next is the actual path you run. Running tracks have you change direction every day so you are less likely to give yourself stress fractures. If you runt he exact same path every run, this could have somethign to do with your pain.

Your heel strike, mid stance and toe off are VERY important in the chain of kinetic energy. Me, for example, I when i was able to run (pre-back problems), when i would run, my root foot would turn out a bit. Same with my brother. Its just how we tend to walk and run. Not sure if its because of muscle imbalances above the knee or know but it never caused any real problems that i am aware of (my back issues are on my left side).

The pain moving is kind of throwing me for a loop though. Makes me suspect some nerve issues and i dont really know what to do about that other than resting and hope it clears up. Maybe some avid runners here will know

Well surprisingly it’s not hurting as much today. Tried going for a run and the only thing that effected my performance was my calves cramping up, probably due to not doing any cardio for 2 days and not exactly eating the best last night.

Wondering if I should do more hip flexor strengthening for this pain though.

[tank2003]

Well surprisingly it’s not hurting as much today. Tried going for a run and the only thing that effected my performance was my calves cramping up, probably due to not doing any cardio for 2 days and not exactly eating the best last night.

Wondering if I should do more hip flexor strengthening for this pain though.

i'd take an NSAID 30 min prior to running, stay hydrated
give this a watch too:

[kingofturtles]

I broke my fibula, so I’ve been doing just upper body the last two months. Push pull. Obviously my legs have fallen behind.

When I am finally able to, whats the best way to get my legs to catch up? Best rep ranges? I usually do pplppl rest pplppl. Right now I am doing a 3x8 scheme.

Any good excersises to facilitate fast skating?

Do you have a preferred program for intermediate lifters to continue heir swole and strength gains?

Will rep when not on mobile (in Mexico. Crappy time for a vacay)

[tank2003]

I broke my fibula, so I’ve been doing just upper body the last two months. Push pull. Obviously my legs have fallen behind.

When I am finally able to, whats the best way to get my legs to catch up? Best rep ranges? I usually do pplppl rest pplppl. Right now I am doing a 3x8 scheme.

Any good excersises to facilitate fast skating?

Do you have a preferred program for intermediate lifters to continue heir swole and strength gains?

Will rep when not on mobile (in Mexico. Crappy time for a vacay)

How did you break your fibula? Did you take a hit from the rear or side? Since the fibula doesnt bear any weight, it shouldnt put you behind much at all. Your quad shouldnt be lacking too much and all you should really need to really put much effort and ISO into is calve raises. Since the bone bears no weight, its small and fairly weak. The ONLY way to toughen bones up are to expose them to trauma and/or weight bearing exercise. Muy Thai fighters kick banana trees with their shins (tibias) to increase the bone density (and decrease nerve sensitivity) but you cant exactly do that with the fibula because it bears no weight and crosses no arthrdiotic joint. All you can do is work on those calve raises and it should help stimulate the last phase of healing because it definitely isnt done healing yet. The bone will be repaired and rebuilt at the site of the break much bigger than it was before (by cells called osteoblasts) and then over time, the body will reabsorb and reshape the bone back to its original shape (via cells called osteoclasts)

When did it happen and how long were you in a cast? No surgery required right?

[kingofturtles]

How did you break your fibula? Did you take a hit from the rear or side? Since the fibula doesnt bear any weight, it shouldnt put you behind much at all. Your quad shouldnt be lacking too much and all you should really need to really put much effort and ISO into is calve raises. Since the bone bears no weight, its small and fairly weak. The ONLY way to toughen bones up are to expose them to trauma and/or weight bearing exercise. Muy Thai fighters kick banana trees with their shins (tibias) to increase the bone density (and decrease nerve sensitivity) but you cant exactly do that with the fibula because it bears no weight and crosses no arthrdiotic joint. All you can do is work on those calve raises and it should help stimulate the last phase of healing because it definitely isnt done healing yet. The bone will be repaired and rebuilt at the site of the break much bigger than it was before (by cells called osteoblasts) and then over time, the body will reabsorb and reshape the bone back to its original shape (via cells called osteoclasts)

When did it happen and how long were you in a cast? No surgery required right?

It happened feb 24. I had surgery two days later. Fractured it. They threw a plate and some screws in it. I started walking on it in a boot about a week later. Couple days after that I started walking on it without a boot. Mostly because it’s winter here and my boot was always dirty so inside the house I would use crutches. Got tired of that and said phuck it. Think the boot at this point is more of an added protection against rolling it maybe. As I said. I am in Mexico and I am rolling around with the boot probably 50% of the time wanting to use my foot but careful not to overdo it.

Edit: running and slipped. Foot rolled underneath me and I fell on it and made a squishy sounds.

[Ace Corona]

Tank2003: After I graduate with an AA in Graphic Design from my junior college this May, I plan on taking a year off, then I want to come back and major in Kinesiology for transfer. I'm not good at math, but the requisite for Physics 101 (a class I need to take for transfer) is Trigonometry. I have no experience with Geometry at all, and it's recommended before taking trig, so I plan on taking Geometry the first semester, then Trigonometry the second semester, then Physics 101 the third semester. I'll take Kinesiology 100: Introduction to Kinesiology in the summer between my first and second year. I have two questions for you:

1.) What was your experience taking Geometry and Trigonometry? I know you're bad at math like I am.

2.) Is Kin 100 easy enough that I could take it in the Summer? I have a beginning swimming P.E. class I need to take, and I'd rather take it in the summer to avoid rainy days and cold days in the spring or fall semesters, so I plan on taking Kin 100 during that same summer semester.

Edit: Sorry for such a long post, but here is my course plan:
***********
Fall 2019

CHEM 100 Introduction to Chemistry
MATH 70 Plane Geometry
PEX 149 Tae Kwon Do, Beginning
***********
Spring 2020

MATH 140 Trigonometry
HED 110 Community First Aid and CPR
PEX 191 Intro to Volleyball
***********
Summer 2020

PEX 185 Swimming, Beginning
KIN 100 Introduction to Kinesiology
***********
Fall 2020

PHYS 101 Physics 101- General Physics
HED 200 Sports Nutrition
***********
Spring 2021

A&P 150 Introduction to Human Anatomy
***********
Fall 2021

A&P 151 Introduction to Human Physiology
***********
Spring 2022

KIN 102 Intro to Athletic Training
KIN 104 Fitness and Wellness
PEX 124 Personal Fitness
*************************************

I'm taking anatomy and also physiology by themselves with no other classes, because I heard they're very difficult.

[hidingwithmusic]

I just finished week 1 of PT.. My legs are so tight it's unreal how I am walking with this problem. I didn't get a chance to talk with my PT but how many weeks does it take to get the legs completely untight? Any very effective leg stretches you know of I can try at home? I don't feel tight in my quads I feel it in my hamstrings

[tank2003]

Tank2003: After I graduate with an AA in Graphic Design from my junior college this May, I plan on taking a year off, then I want to come back and major in Kinesiology for transfer. I'm not good at math, but the requisite for Physics 101 (a class I need to take for transfer) is Trigonometry. I have no experience with Geometry at all, and it's recommended before taking trig, so I plan on taking Geometry the first semester, then Trigonometry the second semester, then Physics 101 the third semester. I'll take Kinesiology 100: Introduction to Kinesiology in the summer between my first and second year. I have two questions for you:

1.) What was your experience taking Geometry and Trigonometry? I know you're bad at math like I am.

2.) Is Kin 100 easy enough that I could take it in the Summer? I have a beginning swimming P.E. class I need to take, and I'd rather take it in the summer to avoid rainy days and cold days in the spring or fall semesters, so I plan on taking Kin 100 during that same summer semester.

Edit: Sorry for such a long post, but here is my course plan:
***********
Fall 2019

CHEM 100 Introduction to Chemistry
MATH 70 Plane Geometry
PEX 149 Tae Kwon Do, Beginning
***********
Spring 2020

MATH 140 Trigonometry
HED 110 Community First Aid and CPR
PEX 191 Intro to Volleyball
***********
Summer 2020

PEX 185 Swimming, Beginning
KIN 100 Introduction to Kinesiology
***********
Fall 2020

PHYS 101 Physics 101- General Physics
HED 200 Sports Nutrition
***********
Spring 2021

A&P 150 Introduction to Human Anatomy
***********
Fall 2021

A&P 151 Introduction to Human Physiology
***********
Spring 2022

KIN 102 Intro to Athletic Training
KIN 104 Fitness and Wellness
PEX 124 Personal Fitness
*************************************

I'm taking anatomy and also physiology by themselves with no other classes, because I heard they're very difficult.

I never took trig or geometry in college. I took geometry in high school and did ok, but that was HS. If possible, take all you can at your JuCo. I wish i did. As far as A&P, its straight up memorization and very little application (as opposed to something like chemistry). I didnt put THAT Much effort into my A&P classes but is till did ok. My grades DEF do not reflect the info i retained (i dont do too well on test day). If strict memorization is an issue with you, then maybe this will help. One class that I struggled with was Anatomical Kinesiology. It was pretty much just Origin, insertion, action, innervation, antagonist of about 80 different muscles. I literally just had to write and re-write the info over and over and over and over one muscle at a time, then two muscles, then three and so one. I bought a spiral bound notebook and filled up page after page. When i got the test, i flipped it over and scribbled out everything i had memorized then knocked the test out from there. I had everything written down then and could flip back and forth and not worry about where the answer was "lower 1/3 of the lateral trochanter or middle 1/3 of the lateral trochanter." A&P is a bit different from that though and usually comes with separate workbooks with drawings you do yourself to make it a bit easier but its just an idea

I just finished week 1 of PT.. My legs are so tight it's unreal how I am walking with this problem. I didn't get a chance to talk with my PT but how many weeks does it take to get the legs completely untight? Any very effective leg stretches you know of I can try at home? I don't feel tight in my quads I feel it in my hamstrings

Not sure bro. It really depends on the condition of the soft tissue. If the muscle fibers are actually shortened, then it could take months. My only suggestion is to stay hydrated and well fed. Wide variety of proteins may help recovery especially glutamine