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  1. #1501
    N = R * fp * ne * fl * fi tank2003's Avatar
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    Originally Posted by volleys View Post
    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





    Be weary about hip abductor/adductor machines. They have the tendency to cause strength imbalances between the adductors and abductors in the hips/legs.
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    Registered User iloveus's Avatar
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    N = R * fp * ne * fl * fi tank2003's Avatar
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    Originally Posted by iloveus View Post
    You really love Athlean-X
    I do. He is knowledgeable, reliable and has the largest fitness channel on YT (9+ million subs)
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  4. #1504
    Unregistered User 2RDEYE's Avatar
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    Originally Posted by MatthewChav View Post
    My one, is why did u never answer my question in here b4 OP??
    me too. OP how to cure concussion???? brain is part of physiology too damn it
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    Originally Posted by 2RDEYE View Post
    me too. OP how to cure concussion???? brain is part of physiology too damn it


    "brain is part of physiology too"

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    Best practice for an extremely tight lower back? After sitting on a plane for 12 hours my back becomes phucked for nearly a week. Even when sitting on an office chair it becomes very uncomfortable after a while. If I don't have to sit, I can keep it loose during my weight training, focusing on my core. Then it's bearable but still feels like if I use it too much it's going to hurt.

    Deadlifting and any lower-back targeted training has been out of the question for a while now.
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    N = R * fp * ne * fl * fi tank2003's Avatar
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    Originally Posted by MyBaddBrah View Post
    Best practice for an extremely tight lower back? After sitting on a plane for 12 hours my back becomes phucked for nearly a week. Even when sitting on an office chair it becomes very uncomfortable after a while. If I don't have to sit, I can keep it loose during my weight training, focusing on my core. Then it's bearable but still feels like if I use it too much it's going to hurt.

    Deadlifting and any lower-back targeted training has been out of the question for a while now.
    Sorry for the late reply. Now that a mod un-stickied this, I forge to check

    Last edited by tank2003; 01-21-2020 at 12:47 PM.
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    Unregistered User 2RDEYE's Avatar
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    just started cutting two weeks ago tank and my strength has been dipping rapidly. like insanely fast. what do i do

    for instance i built myself up again to hit that 2 plates flat bench then when i started cutting had to drop to a plate + 35 + 5 for 4 reps. then had to drop that the next week to plate + 35 + 2.5 for 4 reps. then i had to drop that to plate + 35 + 2.5 for 2 reps. can barely pump a plate and 25lbs for 6. and it's been downhill ever since lol. reps are going down along with strength. should i just switch to just medium - high reps? strength training days are not going so well. only planning to cut about 10lbs or so give or take 6-8 weeks for that
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    Registered User Johnez's Avatar
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    What happened to stickie?

    On the plus side, this thread will probably get more attention from miscers who skip right over stickies heh.
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    Registered User GordonXXX's Avatar
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    anything wrong with doing full body workout 7 days a week with no day off? been doing it for years.
    not trying to get big, just be ripped, lean, and mean. age 50. no problems yet.
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    Alrighty, since you've answered creatine questions before, a quick one:

    Will half the standard dose (2.5 grams) make any difference in gainz? I'm in my 30s and have my hair and wanna keep my hair, but am worried about dat dere DHT thing.
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    Taaaaank...I know you're online fukker lol

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  13. #1513
    N = R * fp * ne * fl * fi tank2003's Avatar
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    Originally Posted by 2RDEYE View Post
    just started cutting two weeks ago tank and my strength has been dipping rapidly. like insanely fast. what do i do

    for instance i built myself up again to hit that 2 plates flat bench then when i started cutting had to drop to a plate + 35 + 5 for 4 reps. then had to drop that the next week to plate + 35 + 2.5 for 4 reps. then i had to drop that to plate + 35 + 2.5 for 2 reps. can barely pump a plate and 25lbs for 6. and it's been downhill ever since lol. reps are going down along with strength. should i just switch to just medium - high reps? strength training days are not going so well. only planning to cut about 10lbs or so give or take 6-8 weeks for that
    strength loss is common and to be expected during a cut. what kind of cut are you doing anyway? kcal reduction? You can STILL make gains (both in lean mass and in strength) if you eat in a positive nitrogen balance. Nitrogen keeps us from going catabolic and only proteins have nitrogen. So you need both the essential and non-essential Amino Acids. As far as how many grams of protein you need, (i'm sure youa lready know this) its dependent upon your lean body mass, how much you train and how hard you train. In general, the range of recommended protein intake is .6g-1.3g per kg of lean body mass. But the caveat here is that protein isnt stored. Excess protein is stored as body fat so dont over do it.

    Do you have a workout journal? If not, then i'd recommend keeping one. I Made a spreadsheet detailing my workouts and i use that. It GUARANTEES you progressive overload which is the baseline stimulus for both strength and hypertrophy.
    Originally Posted by Johnez View Post
    What happened to stickie?

    On the plus side, this thread will probably get more attention from miscers who skip right over stickies heh.
    Not sure what happened to the stickie. A mod deemed it unworthy I guess. A few other threads got the same designations s well
    Originally Posted by GordonXXX View Post
    anything wrong with doing full body workout 7 days a week with no day off? been doing it for years.
    not trying to get big, just be ripped, lean, and mean. age 50. no problems yet.
    Well, yes and no. Overtraining, which leads to tons of issues, is a concern. But this is pretty much only on a theoretical level though. Since you are doing this everyday, I cant imagine that you are doing too many different exercises per muscle group or else you'd be in the gym for 3 hours. Moderately intense actively like strength training is good for raising your overall energy levels, but if you are only doing say 2-3 exercises or 6 or 8 sets per body part, then you arent really doing much in the ways of progress.
    Instead, try breaking it up in one of these common methods:
    -Chest & Back (back day includes the low back)
    -Shoulders & Legs
    -Arms
    -Core work should ALWAYS be done but I usually have a day solely for it

    -OR-
    -Chest and Triceps
    -Back and Biceps (low back included)
    -Shoulders and Legs *You could switch chest and shoulders if you wanted*
    -Core

    -OR-

    Push, Pull, Legs
    -Day 1: Push
    Any exercise that you push. Any kind of pressing (i.e. pushing th weight AWAY from you; bench press, Overhead Press, DB pressing, push ups etc)
    -Day 2: Pull
    Any exercise that you pull. Pull/chin ups, Rows, pull downs etc)
    -Day 3: Legs
    Self explanatory
    -Day 4: Rest or light activity if you dont like off days. I personaly dont care for a complete off day

    If you do choose one of these common methods, then you should pick about 5 exercises that you like, at LEAST 2 or 3 should be a compound exercise and have at it. You may want to start out doing just 3 exercisesa t first, so you dont go overboard and cant move for a few days. Then work in another exercise or more sets over time (as you feel comfortable).

    With conditioning (i.e. getting ripped), higher rep ranges are where you'll want to be. About the range of 15-20. But the weight wont be light at all. It will be moderate and you're form should be strict and controlled at ALL times. The eccentric contraction is what you want to really focus on (when you are working WITH gravity to lower the weight/load back down. On a bench press and bicep curl, the eccentric phase is when the weight is moving towards the ground. On a cable exercise (because cables help change the pull of gravity) its a bit different. It's whenever your limbs/arms are moving back towards the weight stack.

    Originally Posted by Johnez View Post
    Alrighty, since you've answered creatine questions before, a quick one:

    Will half the standard dose (2.5 grams) make any difference in gainz? I'm in my 30s and have my hair and wanna keep my hair, but am worried about dat dere DHT thing.
    Creatine itself doesnt dictate gains. It drives the energy process that allows you to do the work to GET the gains. Gains are more dependant on:
    1. Form
    2. Intensity
    3. Diet (if you arent feeding the machine then it cant progress)
    4. Rest & recovery

    That being said, creating does play a huge role in energy production and can help you bust through certain plateaus. it certainly cant be overlooked in its potential. But assuming that you are fully saturated on creatine first (you'll eventually get your cells saturated but loading is the quickest way to get there. Also the quickest way to be pissing out of your ass), and you are going from creatine training to no creatine training, then you probably wont be able to push around as much weight for as many sets because your muscles just dont have that high octane fuel anymore. But you shouldnt equate this to less gains." You cant still make gains with less weight if you wake the reps count
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    Tank - this is my routine. I just want to be fit, not big. See my pics. Age 50. Is this OK? How would you change? I'm OCD I don't want to do a complicated routine. I like simplicity.

    Daily - 7 Days/Week
    Exercise Volume, Weight
    Flat Bench Dumbbell Press 3x12, 50 Pounds
    Standing Alternating Dumbbell Curls 3x12, 25 Pounds
    Flat Bench Dumbbell Flyes 3x12, 50 Pounds
    Pull-Ups 16-12-12 x 2 (80 Total)
    Walk Outside 6.6 Miles
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    i am about 90% sure i have pulled my shoulders forward and rotated them inwards due to overworking chest when i was a teen

    any suggestions on how to fix this?
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    how do I lose fat around the lower back and love handle area ?
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    N = R * fp * ne * fl * fi tank2003's Avatar
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    Originally Posted by GordonXXX View Post
    Tank - this is my routine. I just want to be fit, not big. See my pics. Age 50. Is this OK? How would you change? I'm OCD I don't want to do a complicated routine. I like simplicity.

    Daily - 7 Days/Week
    Exercise Volume, Weight
    Flat Bench Dumbbell Press 3x12, 50 Pounds
    Standing Alternating Dumbbell Curls 3x12, 25 Pounds
    Flat Bench Dumbbell Flyes 3x12, 50 Pounds
    Pull-Ups 16-12-12 x 2 (80 Total)
    Walk Outside 6.6 Miles
    This is what you call a Bro Split. Its basic exercises catered to the vanity muscles (the ones you can see in the mirror). The problem with this is, you NEED muscular balance in your body (i.e. between the upp and lower body, between the chest and back, between the low back and the abdominal muscles, between the biceps and triceps, between the quads and the hamstrings). If you have say, stronger quads than hamstrings, then you can EASILY get knee tracking issues that down the road can lead to a total knee replacement and it was 10000000% avoidable if you had just done total body.

    The problem with doing the same amount of reps and weight is that you WILL adapt to the stress. Our body's are MASTERS of adaptation because they do not like working hard at all (working out or dieting for that matter).The Reversability principle states that if you do not steadily increase the demands placed ont he body, then you will regress. You can increase demands by:
    1. Increasing the weight
    2. Increasing the reps
    3. Increasing the sets
    3. Decreasing the tempo (this maximizess your time under tension)
    4. Change tension loads by adding bands or using cables
    etc etc

    If you dont CHALLENGE yourself, your body will never change at all because there is no stimulus for change and your body has nothign to adapt to. Keep a workout log and strive to progress on it, be if in sets, weight reps etc. And lay out a TRUE whole body plan. This will put you ont he road to your goal physique muuuuuuuuuuuch faster than a bro split because there will actually be a stimulus for change that your body will be FORCED to adapt itself to. But you'll also need to continuously force it to adapt. It's not really complicated once you do it, but it can be daunting looking in from the outside

    Originally Posted by HockeyBacon18 View Post
    i am about 90% sure i have pulled my shoulders forward and rotated them inwards due to overworking chest when i was a teen

    any suggestions on how to fix this?
    Long story short: work your back muscles more
    Long story fleshed out:



    Last edited by tank2003; 01-25-2020 at 05:52 PM.
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  18. #1518
    Curls for the girls GravityLee's Avatar
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    Originally Posted by Johnez View Post
    What happened to stickie?

    On the plus side, this thread will probably get more attention from miscers who skip right over stickies heh.
    This. I personally always skip the stickies unless i see someone like Tank2003 or another OG. Even then id prefer no sticky so i can check in for new posts. As long as its on page 1 at least every other day.

    What are your favorite exercises that grow/strengthen the forearms, wrists and hands? I suspect you are going to say they will grow by progressive resistance increases on back day among other things.
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    Tank - Thanks. My buddy told me pretty much the same thing. He said you're basically just working "beach muscles" and need to do more. He calls this a Mickey Mouse workout. I did plan to keep raising the weight tho - but my building gym dumbbells max out at 50s. Maybe it's time to join a real gym too. I'm stubborn.
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    Originally Posted by GordonXXX View Post
    Tank - Thanks. My buddy told me pretty much the same thing. He said you're basically just working "beach muscles" and need to do more. He calls this a Mickey Mouse workout. I did plan to keep raising the weight tho - but my building gym dumbbells max out at 50s. Maybe it's time to join a real gym too. I'm stubborn.
    Well, you can still make some gains with light db's, you just need to get creative. You can:
    1. invest in exercise bands to add tension
    2. Increase you reps/sets
    3. Slow down your reps and pay more attention to the eccentric phase
    4. decrease your rest time
    5. super sets
    etc
    But yeah, i would think abotu joining a proper gym, at least until you get experienced enough to make do with minimal accommodations. If the gym offers a few free trainer sessions, then i'd take it just for some experience
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    Originally Posted by JewSeeJohn View Post
    how do I lose fat around the lower back and love handle area ?
    No such thing as spot reduction but instead you can work on your back width by working on your tats and expanding their width. Visually, as your back gets wider, your waist will look far smaller. You'll also need to make changes in your nutrition and work on your obliques because they begin the v taper and and are what connect to the iliac firrow/adonis belt
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    Originally Posted by tank2003 View Post
    strength loss is common and to be expected during a cut. what kind of cut are you doing anyway? kcal reduction? You can STILL make gains (both in lean mass and in strength) if you eat in a positive nitrogen balance. Nitrogen keeps us from going catabolic and only proteins have nitrogen. So you need both the essential and non-essential Amino Acids. As far as how many grams of protein you need, (i'm sure youa lready know this) its dependent upon your lean body mass, how much you train and how hard you train. In general, the range of recommended protein intake is .6g-1.3g per kg of lean body mass. But the caveat here is that protein isnt stored. Excess protein is stored as body fat so dont over do it.

    Do you have a workout journal? If not, then i'd recommend keeping one. I Made a spreadsheet detailing my workouts and i use that. It GUARANTEES you progressive overload which is the baseline stimulus for both strength and hypertrophy.
    tbh i'm not even counting calories tank lol i think it's too stressful with my brain injury. i'm trying to lose weight simply by looking at the calorie number on the stairmaster in the gym. i'm still eating like 160g of protein a day though. right now i'm hitting the stairmaster burning 600 calories on that thing, then 100 on treadmill. i'll probably bump it to 1000 calories burnt in total for cardio
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    Originally Posted by 2RDEYE View Post
    tbh i'm not even counting calories tank lol i think it's too stressful with my brain injury. i'm trying to lose weight simply by looking at the calorie number on the stairmaster in the gym. i'm still eating like 160g of protein a day though. right now i'm hitting the stairmaster burning 600 calories on that thing, then 100 on treadmill. i'll probably bump it to 1000 calories burnt in total for cardio
    that's your problem. too much cardio. You can either train for:
    1. strength/hypertrophy
    -OR-
    2. Conditioning/Cardio

    You cant do both and right now, you are leaning more towards the cardio/conditioning side. Honestly, a GREAT way to lose weight is to do both strength training (to get your muscles hungry and active) and do HIIT training. But dont get stuck in the rut of one type of cardio because our bodies are MASTERS of adaptation and will adapt to a stimulus if you dont vary it. What I do is a variance of Precor/Eliptical/Cross trainer, Spin bike and Stairmaster. Some days I do 2 minutes of low intensity followed by 1 minute of sprints. Some days I pick a high intensity protocol and let it dictate what I do (I just make sure i'm working pretty hard), but every 4 or 5 days, I ease off and do low intensity only.

    Try mixing it up and doing weights but in a circuit. The idea here is to get your heart rate up to at LEAST 80% of its max. You can get your HR up MUCH higher with weights than you can with cardio. I know it seems counter intuitive to pay more attention to weights than cardio, but lean mass is what determines your metabolism and you WANT your metabolism to be as high as possible right? Your metabolism will be MUCH higher after an intense weight session than it will be after a cardio session
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    Originally Posted by tank2003 View Post
    that's your problem. too much cardio. You can either train for:
    1. strength/hypertrophy
    -OR-
    2. Conditioning/Cardio

    You cant do both and right now, you are leaning more towards the cardio/conditioning side. Honestly, a GREAT way to lose weight is to do both strength training (to get your muscles hungry and active) and do HIIT training. But dont get stuck in the rut of one type of cardio because our bodies are MASTERS of adaptation and will adapt to a stimulus if you dont vary it. What I do is a variance of Precor/Eliptical/Cross trainer, Spin bike and Stairmaster. Some days I do 2 minutes of low intensity followed by 1 minute of sprints. Some days I pick a high intensity protocol and let it dictate what I do (I just make sure i'm working pretty hard), but every 4 or 5 days, I ease off and do low intensity only.

    Try mixing it up and doing weights but in a circuit. The idea here is to get your heart rate up to at LEAST 80% of its max. You can get your HR up MUCH higher with weights than you can with cardio. I know it seems counter intuitive to pay more attention to weights than cardio, but lean mass is what determines your metabolism and you WANT your metabolism to be as high as possible right? Your metabolism will be MUCH higher after an intense weight session than it will be after a cardio session
    yeah I think you're right lol too much cardio... idk HIIT is over too fast. i want to spend more time in the gym to kill time. like i aim to be there at least for 2 hours a day because it's the only place i feel normal and i think the more cardio the better for my concussion recovery

    do u have any good videos on how to use the rowing machine? i want to try it out but feel embarrassed looks like u need good form on that thing
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    Originally Posted by 2RDEYE View Post
    yeah I think you're right lol too much cardio... idk HIIT is over too fast. i want to spend more time in the gym to kill time. like i aim to be there at least for 2 hours a day because it's the only place i feel normal and i think the more cardio the better for my concussion recovery

    do u have any good videos on how to use the rowing machine? i want to try it out but feel embarrassed looks like u need good form on that thing
    Thats what I like about hiit. Its quick. I do miss long distance running and getting the runner's high though. Man do I miss it.

    Try this video. Its a channel dedicated to rowing
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    Originally Posted by tank2003 View Post
    Thats what I like about hiit. Its quick. I do miss long distance running and getting the runner's high though. Man do I miss it.

    Try this video. Its a channel dedicated to rowing
    so complex lol even more complex than lifting
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    Originally Posted by tank2003 View Post
    Sorry for the late reply. Now that a mod un-stickied this, I forge to check

    2nd video, ideally you'd want to do the ball/rope to the 4 quadrants of your abdomen before your workout right? The idea is to "wake the muscles up" so that they fire during your normal ab/compound work?
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    Hello tankbrah, do you have any tips regarding piriformis syndrome?

    I'm feeling a radiating pain during the ascending part/locking out part of the back squat in the lower glute/beginning part of the hamstring (right side) (8/10 pain) espcially if i go 315-330lb+.



    Same problem occurs if i do conventional deadlifts above 4 plates. Working around pain becomes really hard if i go 3-5reps+
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    Originally Posted by MyBaddBrah View Post
    2nd video, ideally you'd want to do the ball/rope to the 4 quadrants of your abdomen before your workout right? The idea is to "wake the muscles up" so that they fire during your normal ab/compound work?
    Yes sir. It's reciprocal inhibition (i just spent 3 whole minutes spelling reciprocal wrong). Typically, you use it to activate a muscle to overcome synergistic dominance (like when the hamstrongs (lol. gonna leave it spelled that way) assist too much during a glute exercise but that is a COMPLETELY different issue. I just used it to illustrate a point)
    Originally Posted by CeBKa View Post
    Hello tankbrah, do you have any tips regarding piriformis syndrome?

    I'm feeling a radiating pain during the ascending part/locking out part of the back squat in the lower glute/beginning part of the hamstring (right side) (8/10 pain) espcially if i go 315-330lb+.



    Same problem occurs if i do conventional deadlifts above 4 plates. Working around pain becomes really hard if i go 3-5reps+
    just to be clear, you've been Dx'd with piriformis syndrome right? you can make things worse if you try treating somethign you dont have. Its similar to deep gluteal syndrome. Sciatica is caused by a few different issues. Disc bulging/herniations make up the #1 cause of sciatica and piriformis syndrome is the name given to all sciatica NOT caused by a disc issue

    I'll just go with piriformis syndrome for now

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    i summon thee tank

    i'm embarrassed to say it tank but i starting squatting for the first time with the bar. it's hard because i have a jacked up right shoulder. did it for the first time ever on wednesday. i could barely do 10x5 with just the bar. i'm only aiming for hypertrophy for squats, can you recommend me a program or specific rep range for just squats. i could care less about strength, i just don't want to have chicken legs
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