What did you do today?

[jimmy_jim]

I'm going to try working out at night sometime this week. Wonder if I'll still be able to rep out as much as I usually do.

 

Also, how many exercises do you guys do for calf's each week? It's one area I'm lacking mass in I feel

[stevepole]

I usually do seated calf presses every time I go to the gym. I usually do 4x15 at max weight (450 pounds/200kg).

[Ouchy]

First time at the gym for 3 months, since rowing is finally over. Doing the Starting Strength program, which is 5x5 for each exercise.

Didn't do much weights to get back into it, but my legs and chest are still sore from working out two days ago... I've missed that feeling :)

[Iamdan]

In my eyes smith machines are only to help improve someones form when doing squats, other then that they don't really have much of a purpose, and from what I've heard they aren't that great on your body.

 

Went bouldering at an indoor rock gym today. It was pretty fun except my hands were super tense and dry afterwards. Going to be upping my weights this week, haven't done so for a few months, so it's going to be interesting seeing how my body handles it by the end of the week.

 

Baad idea. Smith machines force your squat form into an unnatural position, and it's straight up and down whereas squats are more of an arc. A squat in a smith machine would be more likely to make your form worse and give your muscles bad habits and uneven gains even with low enough weights that you don't hurt yourself.

If squat form is beyond just taking a video of it and getting it critiqued, then third world squat stretching is good.

[jimmy_jim]

I always feel it more in my lower back than anywhere else doing squats, but people have told me my technique is fine. I still think I'm doing it wrong :(

[fastortoise]

I only do squats without weights, and leave the heavy stuff for various machines that work different parts of the leg. I find my knees are too fragile for doing weighted squats (doesn't help that my uncle and 2 aunts had knee surgery in the past 2 years).

[Laura]

I always feel it more in my lower back than anywhere else doing squats, but people have told me my technique is fine. I still think I'm doing it wrong :(

I'm the same way. Similar to fastor, I only do squats without weights.

[jimmy_jim]

I didn't start getting the back pain until I was doing sets of 16,12,10,8,6 on 100kg

 

My bench hasn't gone up for almost 2 months, damn plateau's

[stevepole]

Some guy at the gym today tried correcting my squat form today saying I had my knees too forward, then he told me to practice my form with a smith machine, it felt so unnatural. I actually see now why it's bad for you. I wouldn't have tried it, if the guy wasn't continuously "coaching" me after each set.. I only tried two sets of his method with only 50lbs before moving on..

[Ouchy]

Regardless of how polite they were, if someone told me to do squats on a smith machine I would politely tell them to [bleep] off.

[stevepole]

At first, I thought I might had been doing something wrong so I kind of went with it as I've never had anyone critic my form before, and then after about two more sets from when he first mentioned something, he showed me what he thought to be "correct" form on the smith machine since it was literally right behind us, and thats was when I had my "oh shit, this guy doesn't actually know what he's talking about" moment. Lesson learned though.

[assassin_696]

I only do squats without weights, and leave the heavy stuff for various machines that work different parts of the leg. I find my knees are too fragile for doing weighted squats (doesn't help that my uncle and 2 aunts had knee surgery in the past 2 years).

 

I don't think there are actually any problems for the knees with heavy squats, on the contrary, squats done to proper depth can help improve knee function and health. People get problems with knees from squats when they do partial squats (the shear forces on the knees required to reverse the motion at a shallow angle are higher) and when they don't keep their heels down which places a sudden large strain on the knees.

 

For reference, this is Mark Rippetoe:

 

Are deep squats bad for the knees?

 

Squats are actually not "bad for the knees", but they are, in fact, good for the knees. Properly performed, they evenly and proportionately strengthen all muscles which stabilize and control the knee (in addition to strengthening the muscles of the hip and posterior chain, upper back, shoulder girdle, etc.). When the hips are lowered in a controlled fashion below the level of the top of the patella, full hip flexion has occurred, and this will activate the hamstrings and glutes. In doing so, the hamstrings are stretched at the bottom of the motion and they pull the tibia backwards (toward da' butt) which counteracts the forward-pulling force the quadriceps apply during the motion. As a result, the stress on the knee tendons is lessened since the hamstrings assist the patellar tendon in stabilization of the knee. A muscle supporting a tendon which supports the kneecap is going to be better than the tendon having to take up the entirety of the strain by itself..

Think about Olympic lifters. They squat VERY deep (almost ridiculously deep) all the time, frequently 5 or 6 times weekly, with very heavy weight. If deep squats were so bad for their knees, they wouldn't be able to squat that deep, that often, and that heavy.

 

Partial squats, however, will NOT activate the hamstrings, and the amount of shearing force on the patellar tendon increases exponentially. What WILL happen if you do partial squats is that your quadriceps will become disproportionately strong as compared to your hamstrings, and the following are likely results:

 

In partial squats, the hamstrings aren't activated, which means the patellar tendon takes up all the strain/stress/pull during squats. As a result, fatigue and damage to the tendon can accumulate because tendons recover MUCH slower than muscles. Any type of action involving knee bend can then cause further stress and strain during daily activity. This is asking for trouble. If the hamstring is strong, it drastically reduces the amount of stress on the patellar tendon. Full squats make the hamstrings strong. Partial squats allow the hamstrings to become weak. Weak hamstrings are bad Bad BAD.

Partial squats develop the quads and neglect the hamstrings. Weak hamstrings coupled with strong quads result in hamstring pulls while sprinting, starting or stopping suddenly, playing sports, etc.. They frequently occur as the result of muscular imbalances across the knee joint. Strong quadriceps and weaker hamstrings result in a knee joint that is unstable during rapid acceleration and slowing, and the hamstrings are unable to counteract the powerful forces that occur during sudden stops and starts. In other words, you do a sprint with extra-strong quads and weak hammies, and you are begging for a pulled hamstring because your hamstring isn't as strong as the quads and isn't able to perform an adequate eccentric contraction to keep your knee joint from hyperextending during a sprint. As a result, you strain the hamstring because, although it isn't strong enough to do the job, it will hurt itself trying.

In sports, your acceleration will be weak, as will your jumping ability, as a result of underdeveloped hamstrings and hips. Poor speed/acceleration = poor performance

You will end up using stupidly heavy weights in the partial squat due to the mechanical advantage afforded by partial squats, and you put your back and even shoulder girdle at risk due to the extreme loading of the spine.

[Neko Boi]

First post in off topic.

 

I'm looking to get into shape basically and just wondering whats the best way to keep fit but keep slim? I dont want to turn into a beefcake. At the moment my job involves lifting alot of heavy boxes 3 times a week-night, I weigh about 75kg and 6ft tall. I have NO IDEA what any Exercise lingo means either except reps is repetitions (how many 'blah' x10 or w/e).

 

Also worth noting I have a weak lower back which thanks to work I've been slowly strengthening it.

[Ouchy]

First of all, muscle takes a long time to build. There is NO WAY IN HELL that you will turn into a 'beefcake' over night :) So don't worry about that.

 

Second, you say you want to get fit and slim. Do you mean slim as in weight wise, or do you want to build a little muscle and be a bit toned? If you just want to lose weight, then change your diet, and start doing cardio, like running.

Tell us what you want, and we'll help you achieve it :)

[Neko Boi]

Well Slim but still have some strength/muscle, I guess this image would be a good example of my ideal goal. (obviously the abs would take a very long time to develop.

 

[hide][/hide]

 

 

Also how do I maintain a decent diet? Problem I have is I pay a good chunk of my wage on rent to parents, they do 50% cooking and most the time they cook ... not so healthy meals. Only way I can think of is spend even more of my wage on food and keep track, except atm with how much I earn it might not be worth the hassle.

 

I'm considering saving up for a new BMX bike however, I used to enjoy riding but I hated riding mountain bikes.

[Ouchy]

Ah. Do you have access to a gym? And could you get a gym membership?

[Neko Boi]

There's one about 10 mins away, only downer is it's $100 a month and usually jam-packed like a sardine can through most hours except the early mornings (like, 11pm->4am)

[Ouchy]

$100 a month is a rip-off. Any other gyms?

I'm not a Personal Trainer or anything, so I won't be as knowledgeable as one. First, I think you should try and improve your diet. Whole foods, proteins, vegetables, some but not too much carbs, is good. The rule of thumb is pretty much, more good stuff, less bad stuff. I understand the situation with food, but if you can, it would help you a lot.

 

I'd start with the 100 Push Up's Program right now, as well as running. If you aren't fit, then there is also a program that gets you running from nothing, to 5k in a few weeks. Both only need to be done 3 times a week respectively, and are free.

[fastortoise]

Just spent 2 hours in the gym after a 2 week hiatus. I don't know why I push myself so hard after a long period of inactivity.. I know I'll be spent for the rest of the day yet I still do it. I feel like a sloth, but by god my body aches nice n good.

[Bonez899]

Anyone have tips to sticking with? I mean I start strong and feel the want and urge, but if I don't constantly remind myself or have an obligation with others involved I never end up sticking with it.

Incase it matters I'm just trying to get into some basic running and for now just some basic bodyweight exercises on my off days, push ups, crunches, and maybe some squats.

[Neko Boi]

$100 a month is a rip-off. Any other gyms?

I'm not a Personal Trainer or anything, so I won't be as knowledgeable as one. First, I think you should try and improve your diet. Whole foods, proteins, vegetables, some but not too much carbs, is good. The rule of thumb is pretty much, more good stuff, less bad stuff. I understand the situation with food, but if you can, it would help you a lot.

 

I'd start with the 100 Push Up's Program right now, as well as running. If you aren't fit, then there is also a program that gets you running from nothing, to 5k in a few weeks. Both only need to be done 3 times a week respectively, and are free.

I'll start keeping a record of meals and stuff each day starting Monday, 2 parties this weekend so that'll be hard to begin with. As for GYMs, next closest is 30mins away :\

 

Also going to start keeping water bottles in my room, I have a bad soft drink addiction.

[fastortoise]

Anyone have tips to sticking with? I mean I start strong and feel the want and urge, but if I don't constantly remind myself or have an obligation with others involved I never end up sticking with it.

Incase it matters I'm just trying to get into some basic running and for now just some basic bodyweight exercises on my off days, push ups, crunches, and maybe some squats.

Its all a matter of thinking well. And if you think well, you'll know whats best for you most of the time, which involves investing time into being healthy by working on your body.

That's how I look at it !

[Bonez899]

Anyone have tips to sticking with? I mean I start strong and feel the want and urge, but if I don't constantly remind myself or have an obligation with others involved I never end up sticking with it.

Incase it matters I'm just trying to get into some basic running and for now just some basic bodyweight exercises on my off days, push ups, crunches, and maybe some squats.

Its all a matter of thinking well. And if you think well, you'll know whats best for you most of the time, which involves investing time into being healthy by working on your body.

That's how I look at it !

Yeah, thing is I go, 'I should do that', or whatever and keep at it for a while, but it always ends up falling off after a while. I mean I'll start strong, it's all going well but as soon as I take a break or something I completely forget and end up dropping it...

 

Edit: I do what you say, and I just seem to blow it off... Thing is that when I do, do it (started and dropped a few times) I enjoy it and don't mind, but then I stop.

[stevepole]

Stop making excuses, just do it. There isn't much more too it then that.

[fastortoise]

Exactly. If you're ACTUALLY thinking well, you won't drop off after a break. In fact, you shouldn't have breaks at all unless for some illness or personal family matter and such. Exams and papers and girlfriends and nights out should not be pushing back a healthy lifestyle is my point.