Random Fitness Questions

Dtp1979 · 19-07-2019 9:52pm

ancapailldorcha wrote: »

I thought so. Don't know how common it is. I wouldn't want a reputation as the lad who watches men shower.

Thanks!

I've no injuries, thankfully.

There is indeed plenty of info. The gym employee I spoke to said to be very careful about getting info online but there seem to be close to no staff which seems to be a regular occurrence here in London. I did do a session with a PT years ago so I know a bit about form (not throwing weights, lining up my arm so my wrists aren't taking the strain, that sort of thing).

I think my shoulder mobility is ok. My left side seems less flexible than my right. Never looked at my hip mobility before.

I've been going thrice a week for the past few weeks before work. I can usually do around 45-60 minutes. I don't know if that's enough. I've never done serious squats and I see deadlifts as a shortcut to serious back issues. I think I'd prefer the machines for legwork though I do know they are inefficient.

If you think deadlifting is bad for your back, and machines are the way to go, then You need another appointment with a PT. Preferably one that’s introduce squatting and deadlifting to your training regime

ancapailldorcha · 19-07-2019 9:54pm

Dtp1979 wrote: »

If you think deadlifting is bad for your back, and machines are the way to go, then You need another appointment with a PT. Preferably one that’s introduce squatting and deadlifting to your training regime

I don't think deadlifting is bad for my back, I'm saying that I don't want to risk getting injured from doing it.

Brian? · 19-07-2019 9:58pm

ancapailldorcha wrote: »

I thought so. Don't know how common it is. I wouldn't want a reputation as the lad who watches men shower.

Thanks!

I've no injuries, thankfully.

There is indeed plenty of info. The gym employee I spoke to said to be very careful about getting info online but there seem to be close to no staff which seems to be a regular occurrence here in London. I did do a session with a PT years ago so I know a bit about form (not throwing weights, lining up my arm so my wrists aren't taking the strain, that sort of thing).

I think my shoulder mobility is ok. My left side seems less flexible than my right. Never looked at my hip mobility before.

I've been going thrice a week for the past few weeks before work. I can usually do around 45-60 minutes. I don't know if that's enough. I've never done serious squats and I see deadlifts as a shortcut to serious back issues. I think I'd prefer the machines for legwork though I do know they are inefficient.

Deadlifts are very good for your back, massive core engagement. I would consider getting a few sessions with a PT who will teach you the big lifts correctly. There is an abundance of bad advice online, this might be bad advice in fact

, but if you pick something tried and tested like starting strength it's a good start.

Work with a PT on the lifts and identifying any mobility issues. If you go too heavy too early you'll reinforce bad movement patterns.

Last question: If I give you decent advice, can I call some a cnut on the politics forum once for free?

Alf Veedersane · 19-07-2019 10:06pm

ancapailldorcha wrote: »

I don't think deadlifting is bad for my back, I'm saying that I don't want to risk getting injured from doing it.

I appreciate where you're coming from but invest some time and effort in doing it right and don't load it up too heavy and you would benefit a lot from it as a hip hinge exercise.

ancapailldorcha · 19-07-2019 10:13pm

Brian? wrote: »

Deadlifts are very good for your back, massive core engagement. I would consider getting a few sessions with a PT who will teach you the big lifts correctly. There is an abundance of bad advice online, this might be bad advice in fact , but if you pick something tried and tested like starting strength it's a good start.

Work with a PT on the lifts and identifying any mobility issues. If you go too heavy too early you'll reinforce bad movement patterns.

I'd like to think I could filter some of it out! Otherwise, this is really good, thanks.

Brian? wrote: »

Last question: If I give you decent advice, can I call some a cnut on the politics forum once for free?

Just the once, mind!

ancapailldorcha · 19-07-2019 10:15pm

Alf Veedersane wrote: »

I appreciate where you're coming from but invest some time and effort in doing it right and don't load it up too heavy and you would benefit a lot from it as a hip hinge exercise.

Thanks. I googled it once and found this at one stage:

Not sure how it engages the hamstrings though. Same for squats as well. They look like exercises which prioritise the glutes and quads along with the core and lower back.

Would there be any issue using gym showers if there are kids around?

19-07-2019 10:40pm

My current activity goal is two good runs a week, and two gym days for weights.

I've alternated between three different 3 day splits for the last 18 months, all based on dumbells and bodyweight. I now have compressed those 3 days splits into 2 in order to facilitate my two days in the gym.

I'm quite happy with this and am feeling good. Which I guess should be the bottom line.

But I'm thinking that I've never done any barbell work, deadlifts, squats, rows etc and am wondering could my two days in the gym be even more effective moving onto these exercises.

My feeling is that doing barbell work right requires a three day minimum, so maybe I could just leave that for the winter?

Alf Veedersane · 19-07-2019 10:48pm

Having a shower in the gym showers is not going to see you end up on a sex offenders register.

You won't get a reputation from showering in the showers.

Also, hamstrings are engaged in hip extension (standing up straight). Glutes too.

19-07-2019 11:18pm

The most i got injured was off a fly machine

silverharp · 19-07-2019 11:40pm

if you try a cable version of a dead lift you can certainly feel the hamstrings and glutes

Alf Veedersane · 19-07-2019 11:55pm

silverharp wrote: »

if you try a cable version of a dead lift you can certainly feel the hamstrings and glutes

If you try any version of it and do it properly you will feel the hamstrings and glutes.

If you don't, it's not the choice of equipment thats the problem but the execution of the movememt

Alf Veedersane · 19-07-2019 11:57pm

bluewolf wrote: »

The most i got injured was off a fly machine

Did it look like this?

20-07-2019 5:36am

ancapailldorcha, download the app Jefit and either use one of their plans or one of the user ones. If your gym doesn't have the equipment, switch out the exercise for something it does have.

For exercises that could hurt you, check online I guess. For deadlift / squat, I'm starting with dumbbell squats which are less risky than using a bar since they're by your side instead of you needing to reach forward. I'll move to the bar when I feel more flexible and strong.

And showering in shorts? Bizarre world that.

silverharp · 20-07-2019 9:35am

Alf Veedersane wrote: »

If you try any version of it and do it properly you will feel the hamstrings and glutes.

If you don't, it's not the choice of equipment thats the problem but the execution of the movememt

no doubt, more that you have the time to notice that you feel it

Dtp1979 · 20-07-2019 11:12am

[Deleted User] wrote: »

For exercises that could hurt you, check online I guess. For deadlift / squat, I'm starting with dumbbell squats which are less risky than using a bar since they're by your side instead of you needing to reach forward. I'll move to the bar when I feel more flexible and strong.

And showering in shorts? Bizarre world that.

An empty bar is 20kg. I don’t see any risk in squatting an empty bar. If anything, I think its safer. Not sure what you mean by reaching forward. With a deadlift, reach down and pull.

Brian? · 20-07-2019 11:24am

silverharp wrote: »

if you try a cable version of a dead lift you can certainly feel the hamstrings and glutes

Why would you do a cable deadlift?

If you feel a difference between it and a barbell deadlift then you’re doing something different.

20-07-2019 11:31am

Dtp1979 wrote: »

An empty bar is 20kg. I don’t see any risk in squatting an empty bar. If anything, I think its safer. Not sure what you mean by reaching forward. With a deadlift, reach down and pull.

Your hands are further forward than if you have dumbbells at your sides. My research has told me that that is less risky for your back.

ancapailldorcha · 20-07-2019 11:41am

Dtp1979 wrote: »

An empty bar is 20kg. I don’t see any risk in squatting an empty bar. If anything, I think its safer. Not sure what you mean by reaching forward. With a deadlift, reach down and pull.

I'd never thought the empty bar was that heavy. I used to berate myself for only being able to put smaller weights on it years ago.

Alf Veedersane · 20-07-2019 11:43am

[Deleted User] wrote: »

Your hands are further forward than if you have dumbbells at your sides. My research has told me that that is less risky for your back.

The difference isn't going to change the week of risk of you keep the weight appropriate and work on getting the movement pattern correct.

Conscious that this might sound smart arsey on text, it isn't, but given that you won't be pushing the weight, spend your time researching how to do a barbell deadlift properly as opposed to looking up less risky variations unless there is a genuine reason to.

Not everyone has to deadlift - and this is probably topical given the Joe Rogan's podcast with Robert Oberst recently - but context is important. You don't need to be pushing the weight so far where you increase the risk beyond what is appropriate for you and your goals.

It's a great movement and a movement pattern that people should get stronger at but getting stronger doesn't mean you have to risk injury.

20-07-2019 12:16pm

Alf Veedersane wrote: »

The difference isn't going to change the week of risk of you keep the weight appropriate and work on getting the movement pattern correct.

Conscious that this might sound smart arsey on text, it isn't, but given that you won't be pushing the weight, spend your time researching how to do a barbell deadlift properly as opposed to looking up less risky variations unless there is a genuine reason to.

Not everyone has to deadlift - and this is probably topical given the Joe Rogan's podcast with Robert Oberst recently - but context is important. You don't need to be pushing the weight so far where you increase the risk beyond what is appropriate for you and your goals.

It's a great movement and a movement pattern that people should get stronger at but getting stronger doesn't mean you have to risk injury.

I said I'll move to the bar in the future. For now, dumbbell squatting does me fine and let's me only go down as far as I feel comfortable with. Deadlifting can come later.

For anyone who wants tips from the record holder, Eddie Hall just uploaded a video about it: https://www.youtube.com/watch?v=4NyJPgBUREw

Brian? · 20-07-2019 1:40pm

Deleted User wrote: »

I said I'll move to the bar in the future. For now, dumbbell squatting does me fine and let's me only go down as far as I feel comfortable with. Deadlifting can come later.

For anyone who wants tips from the record holder, Eddie Hall just uploaded a video about it: https://www.youtube.com/watch?v=4NyJPgBUREw

As far as you feel comfortable? Are you keeping an eye on your hip mobility.

20-07-2019 5:03pm

Brian? wrote: »

As far as you feel comfortable? Are you keeping an eye on your hip mobility.

I'm just not very flexible after a decade of no physical activity apart from walking. I want to take things easy for a while, even if I have no problems with my back etc. Controlling how far I go down feels safer for now.

Anyways, what do you guys think of this routine? For almost all of them, it's three sets of 12 > 10 > 8 with increasing weight. For a few like bicep curls, it's 3x8 same weight. I feel like there's too many exercises and I should do more compound stuff.

Pineapple1 · 20-07-2019 5:05pm

How low should you go when doing squats? Does it have to be ass to grass?

Alf Veedersane · 20-07-2019 5:47pm

[Deleted User] wrote: »

I'm just not very flexible after a decade of no physical activity apart from walking. I want to take things easy for a while, even if I have no problems with my back etc. Controlling how far I go down feels safer for now.

What mobility work are you doing?

Alf Veedersane · 20-07-2019 5:52pm

Pineapple1 wrote: »

How low should you go when doing squats? Does it have to be ass to grass?

It doesn't have to be ass to grass but there are different things that dictate the answer.

If you're training for powerlifting comp, then it might be more efficient to just take it below parallel (though for some people ass to grass is the most effective for them).

If you're just training the squat, then I would go through as full a range of motion as you can do safely. And work on mobility so that you can go ass to grass.

But full range of motion can be different for different people.

vargoo · 21-07-2019 9:46am

Transform wrote: »

agreed - simple key hole is generally fine but the rehab after is essential

Essential how?

ancapailldorcha · 21-07-2019 10:00am

Deleted User wrote: »

I'm just not very flexible after a decade of no physical activity apart from walking. I want to take things easy for a while, even if I have no problems with my back etc. Controlling how far I go down feels safer for now.

Anyways, what do you guys think of this routine? For almost all of them, it's three sets of 12 > 10 > 8 with increasing weight. For a few like bicep curls, it's 3x8 same weight. I feel like there's too many exercises and I should do more compound stuff.

I think it might be too many exercises to be honest.

21-07-2019 10:46am

Alf Veedersane wrote: »

What mobility work are you doing?

None, but probably taking up yoga soon with my gf.

ancapailldorcha wrote: »

I think it might be too many exercises to be honest.

Yeah, and it takes quite a long time. Fine now, when I'm back at work, it will be harder to fit it all in. I'm gaining on all of those because I'm a beginner, so it's still ok.

Because I can't go anywhere without people saying to learn this stuff, I decided to try my first deadlifts today. I think the first one below was pretty ok? but the second heavier one seems like I bend my lower back dangerously? Or am I using my back too much in both?

0byme75341jo28 · 21-07-2019 12:04pm

Guys I started strength training three weeks ago so I put myself in a caloric surplus, eating about 2700 calories a day since then. I weighed 10st 11lbs the day I started and now my scale reads that I'm 11st 13? I've been taking creatine so I know that causes some water retention but Jesus 16lbs in three weeks sounds impossible? What should I do?

Mr. CooL ICE · 21-07-2019 12:20pm

The angle isn't great in those videos but yeah, first looked better than the first. From what I can see, there are four problems; knees are too far forward, hips might be too low, you're not locking your shoulders and you may not pulling the slack out of the bar.

Knees: The bar, or the weight of it, should be over the middle of your foot. Your knees being forward means that the bar is more towards your toes. When you begin the pull, I can see the plates immediately go back towards you before going up and at the top, your toes go up. Bar should ideally go straight up and straight down and the weight should never be felt on your heels and toes; only the mid foot. When you walk up to the bar, look down and line your feet up so bar is over the middle (aligned with your shoelaces or something). Move your knees forward until your shin tickles the bar. That's your starting knee position.

Hips: Your hip height looks too low from the videos, but it might actually be ok. If you fix your knee position above, you might in turn fix your hip position. Note that there is no universal 'correct' hip height as it varies from person to person depending on your body proportions.

Shoulders: They look relaxed from the ground and you shrug them up at the top. Your shoulders should be locked down and backwards. There are a number of cues that help with this and you'll have to try and see what works for you. Popular one is "tuck your lats into your pockets". Another is "chest up". What personally works for me is "chest forward and then up". Each to their own, but it does need to be addressed.

Slack: Again, video might be misleading but it looks like you're not pulling the slack out of the bar on the initial pull. You know that little clink noise the bar makes when it hits the plates before the plates leave the floor? If you can hear that, it means you're not pulling the slack out of it. Just make sure you're not only gripping the bar with your hands when setting up; try to let the bar feel heavy in your hands. Personally, I pull the slack out when I lock my shoulders, but someone else might have a better tip.

But tbh, for your first time deadlifting, it looks alright. But just make sure you get the basics right before adding weight.

Mellor · 21-07-2019 12:29pm

Cadence Uninterested Slugger wrote: »

Guys I started strength training three weeks ago so I put myself in a caloric surplus, eating about 2700 calories a day since then. I weighed 10st 11lbs the day I started and now my scale reads that I'm 11st 13? I've been taking creatine so I know that causes some water retention but Jesus 16lbs in three weeks sounds impossible? What should I do?

How sure are you that the first measurement is accurate?
How sure are you that the second is accurate?

That would be my first guess.
Can you notice any extra mass? 16lbs would be very obvious.

0byme75341jo28 · 21-07-2019 12:47pm

Mellor wrote: »

How sure are you that the first measurement is accurate?
How sure are you that the second is accurate?

That would be my first guess.
Can you notice any extra mass? 16lbs would be very obvious.

I use the exact same electronic scales all the time. I lost a lot of weight through dieting and exercise from Christmas to the 26th June, weighing myself once a week and the weight it showed me always "made sense", as in it never gave me any erratic readings before so I don't get why it would now. I stopped using the scales then until this morning and it gave me that reading.

Could it just be that through the extra food I'm consuming along with some water retention that it showed such an increase? I notice a small bit of a mass increase but nothing like a stone plus extra. I'd have expected maybe a 6lb increase max... To even increase by 16lbs I'd have to be what, about 3000 calories over maintenance every day? I don't wanna sound like I'm making excuses but I couldn't be going that much over my calorie target without noticing. I track nearly everything on MyFitnessPal.

Mellor · 21-07-2019 12:53pm

Cadence Uninterested Slugger wrote: »

Mellor wrote: »

I use the exact same electronic scales all the time. I lost a lot of weight through dieting and exercise from Christmas to the 26th June, weighing myself once a week and the weight it showed me always "made sense", as in it never gave me any erratic readings before so I don't get why it would now. I stopped using the scales then until this morning and it gave me that reading.

Could it just be that through the extra food I'm consuming along with some water retention that it showed such an increase? I notice a small bit of a mass increase but nothing like a stone plus extra. I'd have expected maybe a 6lb increase max... To even increase by 16lbs I'd have to be what, about 3000 calories over maintenance every day? I don't wanna sound like I'm making excuses but I couldn't be going that much over my calorie target without noticing. I track nearly everything on MyFitnessPal.

3000 extra would only apply if it was all fat gain.

What did yo weigh after your weigh loss diet?
And was the diet low carb, low fat, etc

0byme75341jo28 · 21-07-2019 1:00pm

Mellor wrote: »

3000 extra would only apply if it was all fat gain.

What did yo weigh after your weigh loss diet?
And was the diet low carb, low fat, etc

All I really looked at for the diet was calories. I ate about 1200-1500 a day for 6 months, just looking at my MyFitnessPal for those dates when I was dieting now and I was never hitting my protein, carbohydrate or fat goals. Would that make a difference? I'm hitting or nearly hitting those goals every day now.

Alf Veedersane · 21-07-2019 2:37pm

Mark Rippetoe wrote: »

The angle isn't great in those videos but yeah, first looked better than the first. From what I can see, there are four problems; knees are too far forward, hips might be too low, you're not locking your shoulders and you may not pulling the slack out of the bar.

Knees: The bar, or the weight of it, should be over the middle of your foot. Your knees being forward means that the bar is more towards your toes. When you begin the pull, I can see the plates immediately go back towards you before going up and at the top, your toes go up. Bar should ideally go straight up and straight down and the weight should never be felt on your heels and toes; only the mid foot. When you walk up to the bar, look down and line your feet up so bar is over the middle (aligned with your shoelaces or something). Move your knees forward until your shin tickles the bar. That's your starting knee position.

Hips: Your hip height looks too low from the videos, but it might actually be ok. If you fix your knee position above, you might in turn fix your hip position. Note that there is no universal 'correct' hip height as it varies from person to person depending on your body proportions.

Shoulders: They look relaxed from the ground and you shrug them up at the top. Your shoulders should be locked down and backwards. There are a number of cues that help with this and you'll have to try and see what works for you. Popular one is "tuck your lats into your pockets". Another is "chest up". What personally works for me is "chest forward and then up". Each to their own, but it does need to be addressed.

Slack: Again, video might be misleading but it looks like you're not pulling the slack out of the bar on the initial pull. You know that little clink noise the bar makes when it hits the plates before the plates leave the floor? If you can hear that, it means you're not pulling the slack out of it. Just make sure you're not only gripping the bar with your hands when setting up; try to let the bar feel heavy in your hands. Personally, I pull the slack out when I lock my shoulders, but someone else might have a better tip.

But tbh, for your first time deadlifting, it looks alright. But just make sure you get the basics right before adding weight.

All of the above but I'd add two things:

Work on bracing to keep your trunk more stable (which will tie in with two).

Work on keeping your upper back tighter. That will tie in with Mark's post on shoulders as well.

Your hips are coming up before the bar leave a the ground. Now that could be just because you start with your hips too low but I would say that there's not enough tightness there either.

That might also be why you were unsteady on the heavier deadlift. You were swaying a bit when you dropped it.

But as Mark said it's alright for first time deadlifting. Drill technique at the lighter of the two weights.

vargoo · 21-07-2019 3:05pm

How many injuries have you lifters on here?

Alf Veedersane · 21-07-2019 4:06pm

vargoo wrote: »

How many injuries have you lifters on here?

One that was brought about by me going full retard. So not really the fault of lifting but more because I was a moron. Went back to gym a week after first was born. A week of little sleep and food under my belt and I went back in to continue programme I was on. Went home injured but nothing bad. Just had to dial back for a bit.

Other than that, nothing but that's only after about 5 years of having any proper guidance in the gym and 2 and a half years after my first comp (have done 6).

But the high level lifters that have competed for a long time would have a different story to tell about injuries no doubt.

21-07-2019 4:12pm

vargoo wrote: »

How many injuries have you lifters on here?

none

touch wood
got deadlift form drilled into me at my first session at revfit and my squat broken down, banned for 3 months, and built up again from scratch
that's ... * checks log * 5 years of lifting

i'm still a noob though so i'm not exactly lifting at record levels :pac:

Mr. CooL ICE · 21-07-2019 5:51pm

vargoo wrote: »

How many injuries have you lifters on here?

Have tweaked my knee and had a sore elbow from squatting like a moron. Had a hamstring issue a while back. Other than that, nothing really. Never any back issue despite spending a long time with bad deadlift form.

I used to run and play football and always had some sort of injury. I remember a few months after my last game when I had a "are those my feet" moment when I realised that for the first time in a long long time, I didn't have at least one black toenail.

el Fenomeno · 21-07-2019 6:22pm

I do dumbbell side bends for my obliques, and I was just youtubing now to see tips on form and progression (its a hard one to get wrong to be fair) to make sure I wasn't doing anything silly.

As with pretty much any exercise, there's a load of clickbait "DON'T DO THIS EXERCISE" titled videos relating to side bends.

Is there anything particularly wrong with them, or just more YouTube shíte?

They're not my sole oblique workout, I do plenty of core work that targets them too. Theyre just an exercise I like to throw in too.

Mr. CooL ICE · 21-07-2019 7:00pm

It probably depends on what your overall goals are. If your aim is to shift heavy weight, then doing something like suitcase carries (like farmers but one handed) for obliques would be considered better as it trains core stability and movement resistance under load. Same school of thought would recommend against ab crunches and anything else with movement of the spine.

Transform knows a billion different types of ab exercises so would know more.

ancapailldorcha · 21-07-2019 7:28pm

Are there any specific Youtube channels people here recommend? There are A LOT of Youtube channels.

Also, do people just drop the bar after deadlifting?

21-07-2019 7:30pm

No do not drop the bar or i will personally hunt you down and throw it at you

ancapailldorcha · 21-07-2019 7:32pm

bluewolf wrote: »

No do not drop the bar or i will personally hunt you down and throw it at you

I would never do such a thing! Seems to be common in Youtube videos though. Why the strong reaction?

Alf Veedersane · 21-07-2019 7:32pm

bluewolf wrote: »

No do not drop the bar or i will personally hunt you down and throw it at you

Seconded.

Also Juggernaut Training Systems YouTube channel

Brian? · 22-07-2019 10:19am

[Deleted User] wrote: »

None, but probably taking up yoga soon with my gf.

Yeah, and it takes quite a long time. Fine now, when I'm back at work, it will be harder to fit it all in. I'm gaining on all of those because I'm a beginner, so it's still ok.

Because I can't go anywhere without people saying to learn this stuff, I decided to try my first deadlifts today. I think the first one below was pretty ok? but the second heavier one seems like I bend my lower back dangerously? Or am I using my back too much in both?

What Mark Rippetoe said.

But please don’t drop the bar from the top, control it on the way down, pause and lift.

Brian? · 22-07-2019 10:22am

[Deleted User] wrote: »

I'm just not very flexible after a decade of no physical activity apart from walking. I want to take things easy for a while, even if I have no problems with my back etc. Controlling how far I go down feels safer for now.

Anyways, what do you guys think of this routine? For almost all of them, it's three sets of 12 > 10 > 8 with increasing weight. For a few like bicep curls, it's 3x8 same weight. I feel like there's too many exercises and I should do more compound stuff.

That’s a bewildering array of exercises. Far too many IMO.

No one, no matter what, needs an entire day for arms.

The best program for a beginner, and most others in fairness, is a full body routine 3 times a week. Based around one or 2 big lifts a day plus some accessory work.

ancapailldorcha · 22-07-2019 10:32am

Brian? wrote: »

That’s a bewildering array of exercises. Far too many IMO.

No one, no matter what, needs an entire day for arms.

The best program for a beginner, and most others in fairness, is a full body routine 3 times a week. Based around one or 2 big lifts a day plus some accessory work.

Are there any particularly good websites with suggestions for plans, workouts, nutrition and such?

22-07-2019 10:46am

Brian? wrote: »

That’s a bewildering array of exercises. Far too many IMO.

No one, no matter what, needs an entire day for arms.

The best program for a beginner, and most others in fairness, is a full body routine 3 times a week. Based around one or 2 big lifts a day plus some accessory work.

Not working for the summer so was happy to spend a lot of time on it. Thinking of trying GZCLP when I go back to work. It's pretty much what you described.

Ush1 · 22-07-2019 11:28am

ancapailldorcha wrote: »

Are there any particularly good websites with suggestions for plans, workouts, nutrition and such?

https://ss.fitness/

Covers a lot of basics.

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