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  1. #1471
    Unregistered User 2RDEYE's Avatar
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    Originally Posted by tank2003 View Post
    its always possible to overdevelop muscles on one side. But you need to identify WHY one side is getting more stimulus.
    EX: Say youve been working hard o get some hypertrophy on your triceps (via push downs) and one is growing more than the others. One cause could be that one shoulder is more rounded than the other (common problem these days with people being addicted to video games, cell phones and computers not to mention having weak back muscles and stronger chest/shoulder muscles) so instead of retracting the scapulae properly and THEN doing the push downs, the user takes some of the focus OFF the tricep and puts it on different muscle groups, allowing one tricep to grow better than the other.

    Another possible reason is a weak mind muscle connection. The obliques arent muscles that we cant "flex" wildly on command (like we can the pectorals or the biceps) so our mind muscle connection to them is likely pretty substandard. Training them is probably helping that but could still use some targetting
    ah seems too complicated for obliques. it's not really like my biceps that i can see
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  2. #1472
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    Originally Posted by 2RDEYE View Post
    ah seems too complicated for obliques. it's not really like my biceps that i can see
    well, yeah. i was just using biceps and shouldering "rounding" as an example of favoring as a means of effecting developing differently. I mean, it doesnt seem quite as likely that the obliques will have a huge discrepancy in size but to say that its impossible is just untrue
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  3. #1473
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    What is your opinion of Starting Strength?
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    Originally Posted by TheDukeUSMC View Post
    What is your opinion of Starting Strength?
    Dont know a thing about other than it's Ripptoe's creation. But ive never had any issue with any of his approaches so i'm sure its absolutely fine
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  5. #1475
    Unregistered User 2RDEYE's Avatar
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    how come i'm the only one in the gym making faces when i lift am i just working 100x harder than everyone
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    Originally Posted by 2RDEYE View Post
    how come i'm the only one in the gym making faces when i lift am i just working 100x harder than everyone
    all those sad sacks just dont understand that facial expression dictates how much HGH and Test is being released. No hardcore facial expression = minimal HGH/T production. Plebs.....
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  7. #1477
    Unregistered User 2RDEYE's Avatar
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    Originally Posted by tank2003 View Post
    all those sad sacks just dont understand that facial expression dictates how much HGH and Test is being released. No hardcore facial expression = minimal HGH/T production. Plebs.....
    i knew it. lol
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    Originally Posted by 2RDEYE View Post
    i knew it. lol
    I know right? Kryaikos has this principle nailed down



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  9. #1479
    ᛏᚱᛊᚻ ᛇᛊᚾᚾᛊᚱ Natty99's Avatar
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    Are Olympic weight movements bad for your body? Bench, squat, deadlift, overhead press, barbell rows, curls, etc?

    i'm not going for competition, i'm going for health, strength and a well rounded body composition.

    I am 20 years old 6', 170 lb with 12% bf. I have been lifting the past 6 years on and off. I have really good form. I feel great after workouts. I notice by joints always pop
    (no pain or feeling, just sound) when I stretch my elbows, my knees, etc tho. I squat 115 5x5, bench 135 5x5, deadlift 135 1x5, overhead press 55 lb 5x5, barbell rows 95 lb 5x5.

    Are olympic weight movements detrimental for bone/joint health or even beneficial if done right? Is it aesthetic or does it actually have health benefits
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    Originally Posted by Natty99 View Post
    Are Olympic weight movements bad for your body? Bench, squat, deadlift, overhead press, barbell rows, curls, etc?

    i'm not going for competition, i'm going for health, strength and a well rounded body composition.

    I am 20 years old 6', 170 lb with 12% bf. I have been lifting the past 6 years on and off. I have really good form. I feel great after workouts. I notice by joints always pop
    (no pain or feeling, just sound) when I stretch my elbows, my knees, etc tho. I squat 115 5x5, bench 135 5x5, deadlift 135 1x5, overhead press 55 lb 5x5, barbell rows 95 lb 5x5.

    Are olympic weight movements detrimental for bone/joint health or even beneficial if done right? Is it aesthetic or does it actually have health benefits
    Absolutely not bad for your joint health if done correctly. And there are TONS of benefits to the major compound olympic lifts when you've adequately learned how to do them and have adequately become strong and efficient at them. Fundamentally, they arent much different from any of the other major forms of resistance training (BB'ing, powerlifting, strongman etc), but the olympic lifts were just adopted specifically for the olympics because the 2 lifts (the snatch and the clean & jerk) utilize the entire body and require all the muscles of the body to work harmoniously to pull off the lift.

    However, the lifts incorporate the principle of power (Power=Work/T2-T1) and when power is a factor, speed is a factor. When speed is in the equation, injury and risk goes up, so you do need to take EXTRA care when olympic and power lifting. The main focus of powerlifting is SLOW eccentric contractions and EXPLOSIVELY FAST concentric contractions. Olympic lifting is no different but i just pertains to the two lifts and their accessory lifts (both compound and ISO lifts that help boost the 2 main lifts).

    Training for the snatch and c&p is training the entire body and the benefits are boundless because you have to strengthen everything to get your main numbers up and protect yourself from injury. The cons of the lifts arent much different from any other lifts or training methods. As long as you educate yourself on how to properly do them and dont neglect the rest of the muscle groups and whatnot then you shoudl be fine
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    ᛏᚱᛊᚻ ᛇᛊᚾᚾᛊᚱ Natty99's Avatar
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    Does taking creatine negatively affect my body from producing it's own creating during/after taking the supplement?
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    Originally Posted by Natty99 View Post
    Does taking creatine negatively affect my body from producing it's own creating during/after taking the supplement?
    nope. It just facilitates the cleaving of the third phosphate from Adenosine Triphosphate (ATP) into Adenosine DiPhosphate (ADP). When the third phosphate group is cleaved off, energy is released and that is what is used for cellular power. The more creatine (doesnt matter where we get it, endogenous or exogenous), the more that ATP hydrolysis can occur (theoretically at least). If you are a high level athlete or are just incredibly active, then creatine supplementation is a MUST, but otherwise, your needs shoudl be met with a well balanced diet. But its just not always int he cards for everyone
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  13. #1483
    Unregistered User 2RDEYE's Avatar
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    should i be doing narrow grip flat bench as much as wide grip flat bench? i have never done a narrow grip bench before, not sure if i should incorporate it or just keep focusing on flat and incline bench
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    Originally Posted by 2RDEYE View Post
    should i be doing narrow grip flat bench as much as wide grip flat bench? i have never done a narrow grip bench before, not sure if i should incorporate it or just keep focusing on flat and incline bench
    whichever one your shoulders and chest prefer
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    ᛏᚱᛊᚻ ᛇᛊᚾᚾᛊᚱ Natty99's Avatar
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    Can you give me basic rundown on how to avoid diabetes? I still get tempted with tubes of cinnamon roles and sparkling apple juice cider. Should I be worried about eating a 1 cup of oats, 2-4 slices of bread, and potatoes every day carb-wise if I forgo my cinnamon roles and sparkling cider? Normally I add 2 tbsp of peanut butter to my oats (in water) as well, however can't find any peanut butter without added cane sugar, other than "mixed nut butter" which I now used which is several nuts/seeds with no added sugar at all.

    I don't take any preworkout supplements ever and tbh I get my energy from carbs like potatoes, bread, fruits, creatine. I'm just paranoid because I feel geared whenever I finish some carbs, and sometimes I still feel hungry just more energetic. I've had a metabolic panel several times the past year for an illness and my blood sugar levels were normal.

    I'm just paranoid but I think you'd have a basic explanation on how to avoid becoming diabetic.

    TLDR;but tbh I just want to know if I should slam a whole tube of 8 cinnamon rolls with frosting, or avoid the refined and simple sugars altogether. (or just have 1 cinnamon roll each day instead of all 8 in 1 sitting lol....)
    Last edited by Natty99; 12-23-2019 at 11:01 PM.
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    Originally Posted by Natty99 View Post
    Can you give me basic rundown on how to avoid diabetes? I still get tempted with tubes of cinnamon roles and sparkling apple juice cider. Should I be worried about eating a 1 cup of oats, 2-4 slices of bread, and potatoes every day carb-wise if I forgo my cinnamon roles and sparkling cider? Normally I add 2 tbsp of peanut butter to my oats (in water) as well, however can't find any peanut butter without added cane sugar, other than "mixed nut butter" which I now used which is several nuts/seeds with no added sugar at all.

    I don't take any preworkout supplements ever and tbh I get my energy from carbs like potatoes, bread, fruits, creatine. I'm just paranoid because I feel geared whenever I finish some carbs, and sometimes I still feel hungry just more energetic. I've had a metabolic panel several times the past year for an illness and my blood sugar levels were normal.

    I'm just paranoid but I think you'd have a basic explanation on how to avoid becoming diabetic.

    TLDR;but tbh I just want to know if I should slam a whole tube of 8 cinnamon rolls with frosting, or avoid the refined and simple sugars altogether. (or just have 1 cinnamon roll each day instead of all 8 in 1 sitting lol....)
    You avoid type 2 diabetes by keeping your blood sugar low. Usually, people become type 2 diabetics after a lifetime of destruction of beta cells. As people eat high glycemic index foods, the pancreas produces more and more insulin to combat the hyperglycemia and the beta cells try to keep up, but eventually, they simply just cant anymore. I guess some people are more proned to the effects of insulin resistance (obese people, people with metabolic diseases as a result of being obese/overweight and the rare cases where Rx's cause endocrine system dysfunction but i'm sure waaayyyyyy too many people use that as an excuse).
    Specifically, T2 diabetes is when insulin is not sensitive enough to be utilized on the muscular level or the insulin receptors are just insulin resistant. A few ways to increase insulin sensitivity (which is a good thing):
    1. Resistance training/weight training/powerlifting etc (resistance training in general increases insulin resistance on the musclular level but cant always be reccomended to diabetics because diabetes causes peripheral neuropathy so the patient can cause real damage but not feel it. Plus, a patient who has given themselves diabetes has shown that they arent the best at taking care of themselves. Of course, this is not the case for all T2 Diabetics. Some completely turn themselves around
    2. Eat low glycemic index foods (eat what diabetics eat which is complex carbs and no simple carbs. No refined sugars, fruits and veggies only.
    3. Include HIIT training with your weightlifting/resistance training for vascular health. The more blood you can get to the muscles, the better
    4. Cook your own food. The closer you can get your food to being raw/unprocessed the better. When you buy processed/frozen foods, it has tons of chemicals and bull chit in it. Frozen foods do have a few benefits here and there, but should be used sparingly
    5. You CAN make your own sweets, because I myself dont have a sweet tooth, I have a sweet mouth (no homo). It wont be the same thing, but you can substitute Stevia/Euthritol for processed sugar and almond flour for all purpose flour. I make keto chocolate sometimes with Unsweetened bakers chocolate, heavy cream, butter, stevia, powdered Peanut butter, vanilla extract (i think that's it..). I'm not much a a chocolate fan but there isnt much choice on keto. It does the job when i crave something sweet. Stevia is fructose which is fruit sugar. You can use it cup for cup like you would regular sugar (eurithrytol is similar but its usually in a liquid form and much sweeter i think) and it doesnt raise your blood sugar.
    6. If you feel like you need to lower your blood sugar immediately, swig a tablespoon of raw unfiltered apple cider vinegar. Tastes fukking terrible but it works. Helps with your skin complexion and acid indigestion too. Its bad for your teeth (because its acetic acid) so you might want to dilute it in water
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    ᛏᚱᛊᚻ ᛇᛊᚾᚾᛊᚱ Natty99's Avatar
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    Originally Posted by tank2003 View Post
    A few ways to increase insulin sensitivity (which is a good thing):

    1. Resistance training/weight training/powerlifting etc (resistance training in general increases insulin resistance on the musclular levelbut cant always be reccomended to diabetics because diabetes causes peripheral neuropathy so the patient can cause real damage but not feel it. Plus, a patient who has given themselves diabetes has shown that they arent the best at taking care of themselves. Of course, this is not the case for all T2 Diabetics. Some completely turn themselves around
    Red is supposed to be insulin sensitivity?

    made me almost quit lifting srs

    Beautiful write up tho. I'm going to ditch simple carbs and processed chit, i'm already used to 'bland' food. Lol @ buying a tube of cinnamon rolls when I can buy a bell pepper and make a healthier meal (wish i could uneat that tube of cinnamon rolls and opt for potatoes instead last night).
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    Originally Posted by Natty99 View Post
    Red is supposed to be insulin sensitivity?

    made me almost quit lifting srs

    Beautiful write up tho. I'm going to ditch simple carbs and processed chit, i'm already used to 'bland' food. Lol @ buying a tube of cinnamon rolls when I can buy a bell pepper and make a healthier meal (wish i could uneat that tube of cinnamon rolls and opt for potatoes instead last night).
    lol. Yeah, resistance training increases insulin SENSITIVITY not resistance. Friggin typos man. You can still have cinnamon rolls every now and then, just make them yourself and substitute the processed sugar for stevia/erythrytol. I'd look up "healthy" recipe alternatives for it though. Definitely wont taste the same especially if you switch out whole wheat flour for the regular flour. I dont think somethign like almond flour would work here but you never know. I forgot to mention that cinnamon is a great addition to any diet. It helps with sugar metabolism
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    hey tank so my occupational therapist wants me to try something different. he says it could be very beneficial for my concussion recovery.

    pretty much it's 1 hour of weightlifting in the morning in the gym

    then in the afternoon go back to the gym to do an hour of cardio

    all pacing taking a 5 minute break after 20 minutes. is there any way i should eat differently. like do i need to take a protein shake after my cardio or do i have to eat before my cardio

    i've never even my life been to the gym in the afternoon lol it's so new to me
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    N = R * fp * ne * fl * fi tank2003's Avatar
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    Originally Posted by 2RDEYE View Post
    hey tank so my occupational therapist wants me to try something different. he says it could be very beneficial for my concussion recovery.

    pretty much it's 1 hour of weightlifting in the morning in the gym

    then in the afternoon go back to the gym to do an hour of cardio

    all pacing taking a 5 minute break after 20 minutes. is there any way i should eat differently. like do i need to take a protein shake after my cardio or do i have to eat before my cardio

    i've never even my life been to the gym in the afternoon lol it's so new to me
    well, the brain runs off glucose and glycogen so as long as those 2 are from QUALITY sources (complex carb sources and not simple carbs) then i' say that you dont need to change much at all

    I did find this on the best and worst foods for concussion recovery https://www.andrewsinstitute.com/new...px?id=40101996

    Just a side thought though: keto diet gives you a pretty decent mental boost once you get into ketosis. The brain runs off of glucose and glycogen like i mentioned but with a keto diet, you cut out glucose/glycogen almost completely. I'm not sure how ketones would affect you in your recovery though. That would be a question i'd refer to an RD and a neurologist though
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    Originally Posted by tank2003 View Post
    well, the brain runs off glucose and glycogen so as long as those 2 are from QUALITY sources (complex carb sources and not simple carbs) then i' say that you dont need to change much at all

    I did find this on the best and worst foods for concussion recovery https://www.andrewsinstitute.com/new...px?id=40101996

    Just a side thought though: keto diet gives you a pretty decent mental boost once you get into ketosis. The brain runs off of glucose and glycogen like i mentioned but with a keto diet, you cut out glucose/glycogen almost completely. I'm not sure how ketones would affect you in your recovery though. That would be a question i'd refer to an RD and a neurologist though
    Thanks, idk I thought about keto, but I think it would take away my ability to perform in the gym and throughout the day. i'm gonna be on a bulk until I become functional again. so I thought I should take this time to try to maximize my strength and muscle gains. see how heavy I can get lol I might be able to hit 200lbs by the time im recovered lol if i don't recover then maybe I can try a career in being a bodybuilding sloot on instagram
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    Graduated 3 weeks ago with a BS in exercise physiology...job hunting has been hard AF so far...

    I did get a call back from an exercise physiologist position on an Air Force base but the dude told me to get either strength and conditioning cert or exercise physiologist cert first and then maybe he would interview me
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    N = R * fp * ne * fl * fi tank2003's Avatar
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    Sorry ive taken so long to respond. Since whatever mod un-stickied this, i kept forgetting to check


    Originally Posted by 2RDEYE View Post
    Thanks, idk I thought about keto, but I think it would take away my ability to perform in the gym and throughout the day. i'm gonna be on a bulk until I become functional again. so I thought I should take this time to try to maximize my strength and muscle gains. see how heavy I can get lol I might be able to hit 200lbs by the time im recovered lol if i don't recover then maybe I can try a career in being a bodybuilding sloot on instagram
    well, I started keto on sept 6 and dropped 30+ lbs. The scale says 30, but i've lost 6" on my waist. The scale stopped showing progress when I hit 250, but the inches are still coming off. In addition to that, i've added 2" to each og my thighs, even the one with the nerve damage. I finished my last leg press session at 8 plates plus a 25 per side (882 lbs. the sled that the weights sit on weighs 112 lbs). What i'm trying to say is that i've only gotten stronger and stronger than ever (more vascular too. Got some veins sticking out on both thighs now. Never had that before). However, I cant go nearly as intense when on keto though. I took off thanksgiving week, family was in town and there was always lots of food for once. I had stalled on weight loss too so i figured wth. Ease off keto for a week adn when i hop back on, it should help me bust the plateau. On xmas, i took another few days off but i limited my carbs to only complex (sweet potatoes, oats, whole wheat bread etc) and the difference in performance int he gym was AMAZING. Usually, leg take takes it out of me and i'm dragging my knuckles on the ground out of the gym, but not this day. I felt good enough to add a few exercises.

    As far as ketones and your concussion issue, which i sincerely hope its getting better for you, there is evidence that as brain fuel, its superior to glucose/glycogen. But like i mentioned above, the but as i touched on above, the caveat is that it results in much less oxygen in the mitochondria (so your rep scheme, if you decide on keto should be around 15 reps, or strive to make all your normal reps slow and controlled. try and stretch the set out to at least 45 seconds to get the full benefit of time under tension. That way when you get to your goal weight and add carbs back in, you'll be hella stronger because you emphasized so much on the eccentric contractions)

    Originally Posted by jesusxchrist View Post
    Graduated 3 weeks ago with a BS in exercise physiology...job hunting has been hard AF so far...

    I did get a call back from an exercise physiologist position on an Air Force base but the dude told me to get either strength and conditioning cert or exercise physiologist cert first and then maybe he would interview me
    Congrats bro! Were you ever thinking about nursing? My brain is telling me that you were considering that. I dont really have any 1st hand advice since ive never used my degree, but I woudl think about getting your PT certification and getting clients and whatnot. The networking would help out i imagine. Also, take as many fitness classes as you can and get the experience under your belt. My gym does a cycling class and yoga but i'm never there on time. My old gym (my alma mater), had yoga and other similar classes that I regret not using at the time. But I plan on renewing my membership there ($200/year for alumni) for the pool and the classes

    Some people that I went to school with have gone into PT school or PTA school. There is also occupational therapy assistant school as well (at least around here. If memory serves, you live in san antonio so you should have many more opportunities

    Best of luck bro. The job market is doing well as a whole, but specialized jobs that use our degree arent nearly as abundant
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    Unregistered User 2RDEYE's Avatar
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    Originally Posted by tank2003 View Post
    well, I started keto on sept 6 and dropped 30+ lbs. The scale says 30, but i've lost 6" on my waist. The scale stopped showing progress when I hit 250, but the inches are still coming off. In addition to that, i've added 2" to each og my thighs, even the one with the nerve damage. I finished my last leg press session at 8 plates plus a 25 per side (882 lbs. the sled that the weights sit on weighs 112 lbs). What i'm trying to say is that i've only gotten stronger and stronger than ever (more vascular too. Got some veins sticking out on both thighs now. Never had that before). However, I cant go nearly as intense when on keto though. I took off thanksgiving week, family was in town and there was always lots of food for once. I had stalled on weight loss too so i figured wth. Ease off keto for a week adn when i hop back on, it should help me bust the plateau. On xmas, i took another few days off but i limited my carbs to only complex (sweet potatoes, oats, whole wheat bread etc) and the difference in performance int he gym was AMAZING. Usually, leg take takes it out of me and i'm dragging my knuckles on the ground out of the gym, but not this day. I felt good enough to add a few exercises.

    As far as ketones and your concussion issue, which i sincerely hope its getting better for you, there is evidence that as brain fuel, its superior to glucose/glycogen. But like i mentioned above, the but as i touched on above, the caveat is that it results in much less oxygen in the mitochondria (so your rep scheme, if you decide on keto should be around 15 reps, or strive to make all your normal reps slow and controlled. try and stretch the set out to at least 45 seconds to get the full benefit of time under tension. That way when you get to your goal weight and add carbs back in, you'll be hella stronger because you emphasized so much on the eccentric contractions)
    tempted because of the ketones thing... idk man lol i think it's too early. my symptoms have not even been close to recovering. it's horrible lol. and now i have like this huge PTSD thing going on. which I think is really actually PTSD. that I am unable to focus on anything. like i'm lifting weights but at the same time my mind is in like 6 different thoughts. may be a part of the recovery process.

    im going crazy man!!!!!! srs it feels like that. like i'm thinking 6 different thoughts at all times. i haven't been able to stop it. video games helps, but when i stop the video games i go back to the thinking 6 thoughts thing, and it's not really productive. i'm thinking massage therapy can help relax me. but y'know i've been out of work for like 10 months or something idk, money is going down, i wish i had funding.
    Last edited by 2RDEYE; 01-16-2020 at 08:41 AM.
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    Do you think you could take a look at my lower back thread, please?

    https://forum.bodybuilding.com/showt...post1595520411

    I've been having an issue and whilst it hasn't got any worse, it hasn't really got any better either. It feels really low down and in the side of my lower back, or even in the hip, it's hard to tell.
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    N = R * fp * ne * fl * fi tank2003's Avatar
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    Originally Posted by 2RDEYE View Post
    tempted because of the ketones thing... idk man lol i think it's too early. my symptoms have not even been close to recovering. it's horrible lol. and now i have like this huge PTSD thing going on. which I think is really actually PTSD. that I am unable to focus on anything. like i'm lifting weights but at the same time my mind is in like 6 different thoughts. may be a part of the recovery process.

    im going crazy man!!!!!! srs it feels like that. like i'm thinking 6 different thoughts at all times. i haven't been able to stop it. video games helps, but when i stop the video games i go back to the thinking 6 thoughts thing, and it's not really productive. i'm thinking massage therapy can help relax me. but y'know i've been out of work for like 10 months or something idk, money is going down, i wish i had funding.
    just a thought, but have you ever given meditation a try? It has documented benefits when done regularly like:
    -lowering blood pressure
    -pain control
    -Reduces Stress. Stress reduction is one of the most common reasons people try meditation
    -Controls Anxiety
    -Promotes Emotional Health
    -Enhances Self-Awarenes
    -Lengthens Attention Span
    -May Reduce Age-Related Memory Loss

    it sounds like tree hugging hippy crap but i swear it works. but you actually have to TRY and keep trying
    Originally Posted by tvr123 View Post
    Do you think you could take a look at my lower back thread, please?

    https://forum.bodybuilding.com/showt...post1595520411

    I've been having an issue and whilst it hasn't got any worse, it hasn't really got any better either. It feels really low down and in the side of my lower back, or even in the hip, it's hard to tell.
    done my post
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    Originally Posted by tank2003 View Post
    just a thought, but have you ever given meditation a try? It has documented benefits when done regularly like:
    -lowering blood pressure
    -pain control
    -Reduces Stress. Stress reduction is one of the most common reasons people try meditation
    -Controls Anxiety
    -Promotes Emotional Health
    -Enhances Self-Awarenes
    -Lengthens Attention Span
    -May Reduce Age-Related Memory Loss

    it sounds like tree hugging hippy crap but i swear it works. but you actually have to TRY and keep trying
    i actually tried what this psychologist is trying to teach me but that led to this "PTSD" sort of thing im going through lol now i gotta get rid of it man meditation won't work i think. i think about my thoughts in my sleep too.
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    Originally Posted by tank2003 View Post
    ****[b][u]Update: Please allow more time for me to address your question. if I do not get to it with a day or so, then shoot me a message*****

    I made 2 similar threads in 2014 and they did pretty well. I feel like i've helped out a lot of you guys with my knowledge and experience. Here are my quals:
    B.S. Applied Clinical Exercise Physiology
    Held 4 Personal Trainer certifications (AFAA, ACE (primary and advanced), ACSM)
    Started training at 14 years old, LEARNED to train around 19 years old and gains sky rocketed). I was only concerned with powerlifting, not bodybuilding.
    At my peak, i was 6'2" 243 lbs @ ~13% BF, Max power output: 2250 watts, VO2 Max = 65 mL/(kg�min) *70 mL/(kg�min) is considered elite. i hadn't run at all for almost a year but I am relentless when it comes to pushing myself in the gym or in a competition)
    TheDukeUSMC is my reference


    ***If i miss your question, then PM me and i'll address it that way***
    I'm going to start by listing some general knowledge and misunderstandings, just to get the juices flowing.

    1) Muscles do not Flex or Extend. Only joints do. Muscles contract.

    2)There are very little to no variations in the insertions of tendons. In this case, i'll refer to something i commonly see on the MISC. Some of you guys complain to having "high" bicep insertions. Claims are usually made about this when they exhibit the “gap” between the bend of the elbow and the muscle itself. In the case of the biceps brachii, it has 2 heads: Long head and short head. Hence the name, "'bi'ceps." The biceps share a common origin ("beginning"), but immediately divide/separate and join just below the head of the lower tuberosity and form a single "belly" and create the "ball" look that we know so well. The biceps have a dual insertion point: the radial Tuberosity and the bicipital aponeurosis (a band of connective tissue that attaches the muscle to the bone; in between the radius and ulna)(Insertion is "end" of a muscle and usually located at the most movable part of the bones). So logically if you look at the Radial Tuberosity, you would see that if there were a variability in insertion, it would not affect the visual appearance of the bicep. Insertion of the biceps brachii does not determine if person has the "gap" between the elblow joint and the peak of the head of the muscle.

    You might read/hear that you need to do certain exercises in order to bridge that gap, which is partly true. There is no exercise that isolates the gapped area. All you can really do is focus on hypertrophy to close that gap.

    3) Bench Press grip. Any remotely smart individual knows you should use a TRUE grip on BP rather than a false grip (the thumb is not wrapped around the bar) with high weight.
    *First lets take a look at grip strength. There are only 4 smalls muscles in the hand called the "lumbircals." They are small, weak and aide in contraction of tendons. So your grip strength comes solely from the forearm muscles, which conveys the necessity of forearm training. Now, I won't speak in absolutes on this, because i'm sure there is SOMEONE out there who can prove me wrong. Anyway, in most humans, you can achieve much more strength and compressional force when you utilize all 4 fingers and the thumb (the thumb is not technically speaking a finger because it only has 2 bones as opposed to the 3 found in its counterparts). Now, which of these choices do you think is more true:
    ----1) Your grip strength in the 4 fingers is sufficient enough to keep the BP bar in the proper position in the hands until extreme weight WITHOUT enough dorsiflexion to injure the bones and joints of the wrists (8 bones that make up the Metacarpal-phalangeal joint aka the wrist which has many more joints seeing as a joint is made when 2 or more bones articulate with each other)
    ----2) It is much more difficult for the BP bar to roll with enough force to translate over and past the thumb
    I thought so. You can use the false/suicide grip when repping because it can allow you to achieve a wider grip

    4) Creatine is a nitrogenous organic acid that is found in vertebrates. Its effect is increasing the production of ATP (adenosine triphosphate; ATP = Adenosine + Phosphate + Phosphate + Phosphate) which is the molecular currency of intracellular energy transfer. Simply put, the more ATP, the more energy you have. A complete lack of ATP is called rigormortis. *This next statement isnt EXACTLY true, more like true in a round-a-bout way* Creatine boosts energy production by picking up a phosphate group, and transporting it to the Phosphate chain and cleaves off the third phosphate. When the phosphate is cleaved off, energy is released. The difference between Creatine Mono and other forms is the solubility in water. Creatine mono is not very water soluble and harder for the body to absorb. Creatine mono was the original form of creatine R&D'd and used by BB'ers. Later on in R&D, enzymes were added in order to increase solubility. Think of the differences as you would in the differences between Whey vs Whey isolate vs Hydrowhey. Here is something for you to read more on:http://www.bodybuilding.com/fun/topicoftheweek67.htm

    5) Muscle Fiber types - Fast vs Slow Twitch
    I hear a lot of people complain about having more slow twitch muscles in relation to fast twitch. Muscle biopsies have concluded that we are all (unless you have a VERY rare condition that proves otherwise) born with a 50% Slow twitch/50% Fast twitch arrangement, and of the Fast twitch fibers, 50% of them are type 2a which are intermediate twitching fibers (this means they can adapt to take on the function of slow or fast twitch fibers.
    **1) Type 1 - Slow Oxidative -> Marathon runner -> Most prevalent in the legs; sustains motion for long periods of time
    **2) Type 2a - Intermediate Fibers - Fast Oxidative Glycolytic -> found in Sprinters; sustains motion for short periods of time
    **3) Type 2b - Fast Twitch - Fast Glycolytic - >Found in Weightlifters; can only sustain motion for VERY short periods of time 6) Stimulants

    6)A stimulant is any substance that increases metabolism. Most stimulants work by signaling the autonomic nervous system to increase the average body temperature. In order to keep the body from over heating and damaging organs, it works harder to release the heat, which is the only way to lose energy according to Sir Issac Newton's 1st Law of Thermodynamics (Energy cannot be created, nor destroyed, just lost in the form of heat. Logically, man-made machines are exempt from this law.)
    There are different types of legal stimulants: Nicotine (cigarettes), caffeine, amphetamines and ephedrine (found naturally and marketed as an herbal supplement and asthma reliever. When its in its purest form, it works just like an amphetamine but with a lesser effect). Most Exercise Supplements use forms of caffeine or ephedrine. Most stimulants will increase your body temp (heat increases atomic energy and instability) which in turn increases your energy levels in order to perform the necessary body processes to lower the temp. A lot of stimulants will almost completely kill your appetite.
    *A short term way to aid in Energy production is the use of Smelling salts or "Aromatic Spirits of Ammonia." It works by releasing ammonia gas, which triggers an inhalation reflex (that is, cause the muscles that control breathing to work faster) by irritating the mucous membranes of the nose and lungs. Additionally, the irritant elevates the heart rate, blood pressure, and brain activity by activating the sympathetic nervous system. Many athletes use these including powerlifters.*
    **Another strong stimulant is adrenaline/epinephrine. Adrenaline is naturally produced by the adrenal glands , small glands that sit on top of the kidneys. We all know the effects of adrenaline: Great increases in energy production, power, pain tolerance and focus. Adrenaline is what fuels the body in a Fight of Flight situation. Click the link to see how to increase adrenaline: http://www.wikihow.com/Get-an-Adrenaline-Rush
    One other way is to inject Epinephrine. "Epi Pens" are used in response to anaphylaxis (allergic reaction to a food allergy, venomous stings and bites or medication reactions). You can use epi pens in a powerlifting competition but i would only recommend it if you can perform the task long enough for the body to naturally work off the effects of the injection. Otherwise, you'll be uncomfortable, sweating, breathing heavy and have a high Blood Pressure.**
    My one, is why did u never answer my question in here b4 OP??
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    Originally Posted by MatthewChav View Post
    My one, is why did u never answer my question in here b4 OP??
    what is your question? I might answer if you stop making those chitty grey jogger threads
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    I'm having pain in both of my IT bands since squatting past 365, I've read online that it is due to me failing(?) to engage my glutes properly. Is there a way to remedy this? Already started using the goodgirl/badgirl machine, and been doing hipthrusts/band training to strengthen my glutes, but wanted to see if you've got any insight on it
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