Need Help

Need Help

I just ran 2.4k and my muscles really hurt/sore what should i do?

Cramping sore or sore sore?

Hip Hippo Cramping sore or sore sore? Cramping

Try stretching your muscles. If it's really bad put some ice or heat on it.

Hip Hippo Try stretching your muscles. If it's really bad put some ice or heat on it. Thank you.

a banana

Need Help

How to kick higher?

How to kick higher?

How does someone train their legs to kick much higher? I am assuming just stretching your legs out and practicing kicking would do it?

Thats one way to do it...alot of it has to do with your hips being too tight. For example if you can do the splits you'll have an easier time kicking high. Dynamic stretching helps a bit as well, but relaxed and other kinds of stretching are just as important.

All about the flexibility.

relaxed stretching first, then with tension. do both kinds of splits (side and middle). do stretch up kicks to loosen the hamstrings. practice your kicks about a million times. I dunno if this attatchment will work right, I just came back to the board, but this is me at about 19.

Maestro Nobones relaxed stretching first, then with tension. do both kinds of splits (side and middle). do stretch up kicks to loosen the hamstrings. practice your kicks about a million times. I dunno if this attatchment will work right, I just came back to the board, but this is me at about 19. That is really impressive. If I want to kick higher, should I do those stretches everyday? Or can I overexert them?

I dunno I developed the ability over about a year's time. Your body should tell you how much pushing yourself is OK. Don't let yourself get comfortable until you are at your desired amount of stretch, but let yourself reach that point gradually; don't force it. If you work for it, it'll come.

I have trained in several martial arts for quite sometime and I always found that easiest way to improve your kicking height is simply practice kicks, and stretch. Stretch not only your legs, but also your groin, hips, glutes, and sides of abs. A combination of both intensive stretches and a lot of kicking practice will get you there.

stretching is one thing, flexibility is another. So yeah, you've gotta be pretty flexible.

3 or 7

VinSVT 3 or 7

hes right. posts 3 and 7. practice and flexibility.

Socrates How does someone train their legs to kick much higher? I am assuming just stretching your legs out and practicing kicking would do it? are you in martial arts or sumpin(serious, not trying to be a dick). cuz if you wanna become an all around better fighter, there is a very slim chance that in a real world fight you will get the chance to kick someone in the face if thats what you are after. if you are lifting at the same time that can be deleterious to your flexability goals. ive lost about 20% of my flexability in the last few weeks

incubimmer deleterious ,., ohh, fancy word...i like that one

incubimmer are you in martial arts or sumpin(serious, not trying to be a dick). cuz if you wanna become an all around better fighter, there is a very slim chance that in a real world fight you will get the chance to kick someone in the face if thats what you are after. if you are lifting at the same time that can be deleterious to your flexability goals. ive lost about 20% of my flexability in the last few weeks Yeah, actually. I grew up wrestling with my older brother, then wrestled in high school a bit. Took some boxing lessons at a gym for a few months, but gave it up pretty quick. I joined up with a MMA training gym (Springfield Fight Club) a couple months back and have been into it ever since. Going to jail for fighting directly after turning 17 got old REAL fast, and I have always been pretty addicted to fighting sports. I'm going to work on getting my martial arts belts through the military (easy to do at the Reserve Center here), and was going to continue training at the MMA gym and hopefully get set up with some good fights. A few of the guys travel around and fight, so I think it will be good teaching. The reason I want to get better at kicking now is because my friends set me up fights with guys from other towns or other guys for $50 a fight, and I can't get over the adrenaline rush from the fight. My kicks are weak, and when I kick someone in the head, it usually isn't very powerful. I figure I shouldn't do too much leg weight training.

Leo95SE hes right. posts 3 and 7. practice and flexibility. Dang you seriously knew what was going on there.

As long as you continue to train your flexibility separately, leg weight training is fine, how do you expect to kick hard with weak legs? look at cro cop, he ktfo'd so many people with his tree trunk legs... you gotta weight train, just continue to practice your high kicks too!

Maestro Nobones As long as you continue to train your flexibility separately, leg weight training is fine, how do you expect to kick hard with weak legs? look at cro cop, he ktfo'd so many people with his tree trunk legs... you gotta weight train, just continue to practice your high kicks too! I'll make sure to do that then!

How often/ what kind of stretching do you do? Flexibility isn't set in stone, you can change it. There are shitloads of exercises you can do to increase flexibility, especially for legs...your #1 problem is probably your hips being too tight. How far can you go down into the splits? Being able to do the splits isn't necessary for good kicking but it will make it easier.

I should make a pictoral stretch guide

funny you should mention that http://tinyurl.com/cx2s6 http://tinyurl.com/dz4tg

nice links

Leo95SE funny you should mention that http://tinyurl.com/cx2s6 http://tinyurl.com/dz4tg the second link is not working for me. only part of it comes up

right click, save link as.

Leo95SE ohh, fancy word...i like that one no one smiley posts (had 2 add ome words in )

Socrates Yeah, actually. I grew up wrestling with my older brother, then wrestled in high school a bit. Took some boxing lessons at a gym for a few months, but gave it up pretty quick. I joined up with a MMA training gym (Springfield Fight Club) a couple months back and have been into it ever since. Going to jail for fighting directly after turning 17 got old REAL fast, and I have always been pretty addicted to fighting sports. I'm going to work on getting my martial arts belts through the military (easy to do at the Reserve Center here), and was going to continue training at the MMA gym and hopefully get set up with some good fights. A few of the guys travel around and fight, so I think it will be good teaching. The reason I want to get better at kicking now is because my friends set me up fights with guys from other towns or other guys for $50 a fight, and I can't get over the adrenaline rush from the fight. My kicks are weak, and when I kick someone in the head, it usually isn't very powerful. I figure I shouldn't do too much leg weight training. that makes more sense, shit i fight for free fairly regularly (not set up in advance tho), wish i could get $50 2 do it

How to kick higher?

having to force down breakfast?

having to force down breakfast?

I have had a hard time eating breakfast lately. Even after a good night's rest, I wake up, get ready and walk to get to the dining hall and thats a good 15-20 minutes after I wake up. I will take like two bites and either feel full or have some stomach pains. Anyone else have this problem? Anything I should do?

i know what you're talking about, it happens to me sometimes, not exactly sure why it is though, i usually wait a little bit and eat, but im also not bulking, if you're bulking i'd consider just forcing that shit down and toughing out the pain and you'll get used to it.

It happens to me alot I get a big glass of water, chew up my eggs and just wash it down

i'm STARVING as soon as i wake up. to the point where i hafta keep a banana close to me to down before i can even move.

happens to me every fucking day I normally just eat Oatmeal and a banana or something and force down my Creatine, glass of water, fish oil and all taht shit then I eat alot more later

i've just been making shakes...ice, skim milk or water, 2 scoops whey, 1/2cup oats, 2 tbsp peanut butter. Goes down quick and easy and that's like 600 cals.

This happens to me on a daily basis as well... fuckin sucks. The texture of eggs gets absolutely nasty when you are literally choking them down

I used to wake up fucking starving, but my appitite has been fubared for awhile.

i'm like that in the morning too....i just try to compensate by eating more later in the day

Lysine, B12, etc to promote appetite might help

Basically all my life I never ate anything untill noon-3 pm, I was just never hungry...At night I would eat constantly, everything in sight. As long as I don't eat too much at night I'm hungry in the morning

iGNiTE This happens to me on a daily basis as well... fuckin sucks. The texture of eggs gets absolutely nasty when you are literally choking them down werd, 3 eggs max for me in the morning.

iGNiTE This happens to me on a daily basis as well... fuckin sucks. The texture of eggs gets absolutely nasty when you are literally choking them down wow i could never put that into words until you said it. eggs are the worst thing to try and put down...but the other stuff is a lot easier.

my eggs are incredible

I think im just gonna start blending my entire breakfast into a shake and pounding it 5 minutes after I wake up. Anybody ever try to grind up toast and Vector cereal?

SickLife i'm STARVING as soon as i wake up. to the point where i hafta keep a banana close to me to down before i can even move. oh my god, i thought i was the only one. I wake up, grab the banana that I leave next to my bed and eat it.

i cant eat solid food for my first meal of the day, so i always do a shake. its not hard to crap 800-1000 calories into one, which i think is a pretty good start on the day

Ceaze my eggs are incredible my eggs are incredible edible eggs

I'm the same way, takes me awhile till I can eat... try taking a b vitamin complex... and stretching upon waking up...

jaymode I have had a hard time eating breakfast lately. Even after a good night's rest, I wake up, get ready and walk to get to the dining hall and thats a good 15-20 minutes after I wake up. I will take like two bites and either feel full or have some stomach pains. Anyone else have this problem? Anything I should do? im usually still full from the previous night (when bulking). i always have to wait a bit to eat and when i do its usually beef jerky and/or a protein shake for breakfast.

having to force down breakfast?

Is my body just not meant to lift heavy ass weight?

Is my body just not meant to lift heavy ass weight?

when I first started lifting (a few years ago) I remember doing sets of bench with 50lbs (total). now I'm sure a lot of that was form, stabalizers, etc, but even so I doubt it would've been that much higher. Basically my point is that I have very little natural strength. I was always one of the weaker kids in highschool gym class, and I know my dad isnt very strong. Doing squats I could never lift significant amounts of weight (dont do them now because of unrelated knee/back injury). Deadlifts were better, but every once in a while I would hurt my lower back and have to take a break for a few weeks. And now just recently I hit a 5 rep max on bench, and the next day/that night my elbow starts hurting like a bitch. So my point is, I never really had much strength, and when I lift heavy I end up hurting myself. Let me assure you that I dont have horrible form or whatever. So should I even bother going heavy, or just try to be happy with going lighter?

I also have pretty small wrists/bone structure

I was one of the weakest/slowest/smallest kids in high school too. I started benching with 30lb db's. I'm still not nearly as strong as I would like to be, but I'm 50lbs heavier and lifting weight I never thought I would be able to even three years ago... moral of the story -- eat, lift, GFH so your elbow hurts, big fucking deal. You completely glossed over the fact that you hit a 5rm PR. Go easy for a couple weaks, rehab it if needed. If it happens again, figure out what is causing it. Maybe your form is good but you just moved something slightly wrong that time. If you get hurt lifting heavy, figure out when it happens. Don't go to failure EVER if that is when you get hurt. See what I'm saying? Lift heavy enough so you know you REALLY know you are giving it your all... try HST or some other progressive load routine. Maybe that will prevent injury. Bottom line - is it worse to have your elbow hurt for a week or two, or feel weak/small/unconfident/etc for your entire life?

yeah, you make some good points, and that is pobably the road im taking. however, you also brought up another good point. I have a pretty shitty metabolism/fat deposit areas. If I have some chub, I have some bitch tits. And while part of me just wants to eat everything in site and get as strong as possible, another part of me would like to be able to wear t-shirts this summer without worrying about my boobs jiggling around.

What type of lifestyle do you lead? Are you an active person?? The reason I'm asking this is a friend of mine started experiencing some wrist pain after the first couple of months lifting. Basically, what it came down to is, and I hope this doesn't sound idiotic, is that since he had a desk job, and having a relatively low activity level his muscle strength was gaining faster than his body structure causing joint and tendon pain. He remedied this by using a stress ball while at work, and doing some very basic calestenics (sp?) in his apt. Once he strengthened his base structure the pain from lifting all but went away.

velamint I have a pretty shitty metabolism/fat deposit areas. If I have some chub, I have some bitch tits. And while part of me just wants to eat everything in site and get as strong as possible, another part of me would like to be able to wear t-shirts this summer without worrying about my boobs jiggling around. Not everyone can/needs to eat everything in site in order to gain. You are one of them, as am I. The ones that need to do that typically are naturally very lean and do not carry much lbm. The best idea is to figure out what your maintenance calories are, then add about 500 per day to that. Get some calipers and learn how to measure your bodyfat. It doesn't matter if it's 100% right, just that you do it the same each time you check it. Lift fairly heavy and track your progress for a few weeks. If you are getting significantly fatter, lower cals a bit and do the same thing. The important thing is keep track for a while so you know what your body needs in order to grow without excessive fat gain. *note - this is for gaining muscle, not losing fat. To lose fat, read the fat loss sticky. Do the same tracking, but lower calories until you see results. Choose what is more important to you, because you aren't going to gain muscle AND lose fat at the same time. The best you can hope for is gaining muscle without much fat gain, or losing fat while keeping as much muscle as possible.

gstrdr1 What type of lifestyle do you lead? Are you an active person?? The reason I'm asking this is a friend of mine started experiencing some wrist pain after the first couple of months lifting. Basically, what it came down to is, and I hope this doesn't sound idiotic, is that since he had a desk job, and having a relatively low activity level his muscle strength was gaining faster than his body structure causing joint and tendon pain. He remedied this by using a stress ball while at work, and doing some very basic calestenics (sp?) in his apt. Once he strengthened his base structure the pain from lifting all but went away. eh, I'm pretty much your average college kid, I dont think that kind of thing would be causing too much of a problem, although I think I definetely need to up stretching and things like that...I'm actually going into physical therapy soon for back problems too

shastaisforwinners Not everyone can/needs to eat everything in site in order to gain. You are one of them, as am I. The ones that need to do that typically are e time. The best you can hope for is gaining muscle without much fat gain, or losing fat while keeping as much muscle as possible. I know, I know...this is just another thing that complicates this all for me but yeah, I am modifying my diet now and trying to figure out how many calories I need to be taking in, etc

I know, it's a bitch. The plus is that once you do it for a few weeks, it's easy to do almost unconsciously. You start to know the nutritional content of things you normally eat, and can add up what you need in your head. Writing it down all the time is the best way to be sure, but it's a pain in the ass. edit: Put it in perspective though... you're in college. How much more shit do you do on a daily basis that you don't want to? You do it to get ahead. Working out is the same thing.... well, you do it to get head. Either way, you benefit.

shastaisforwinners I know, it's a bitch. The plus is that once you do it for a few weeks, it's easy to do almost unconsciously. You start to know the nutritional content of things you normally eat, and can add up what you need in your head. Writing it down all the time is the best way to be sure, but it's a pain in the ass. yeah, at least theres fitday..I'm pretty much eating the same stuff every day, so it makes it easier

see my edit for motivation

I'd work on lower weights at this time to get your body parts stronger.

Is my body just not meant to lift heavy ass weight?

bicep pain: help me identify

bicep pain: help me identify

Ok this is the deal. Had pain in right bicep for over a week. I cannot pinpoint a workout or a rest period where I injured it. It kind of just developed. It has hindered all my workouts. I have been trying various stretching and hot/cold patches but it hasnt helped. It hurts only slightly when I do a curl movement. For me to to able to produce the exact pain I need to do this: Hold arm to my side straight down. Rotate palm up facing ceiling Rotate the arm from the wrist back and forth. I get lots of pain and soreness in my bicep. What could I have torn? It even hurts when I pick up a DB and move it to my knee to begin military presses so its getting very annoying. I hope the description of the motition can pinpoint it. Thanks in advance!

See a doctor?

cant afford a doctor? me either i say just rest it, ice it and heat it alot, maybe try massaging it and use it as little as possible. look around on the internet for different types of muscle injuries.

Thanks, the pain is the the extreme lower bicep.

see brachialis? thats where it hurts, extreme lower bicep gonna rest it some more

Could be the tendons at the common extensor origin

tize Sounds like ur jelqing too hard what do YOU know about jelqing?

thanks superbri007 and edd91 for helpful responses

bicep pain: help me identify

shin splints

shin splints

I play basketball and I've had shin splints for a while now. I stretch, ice them, take anti-inflammitories, whatever. even after I rest for a week or two and they go away, they always come back after a couple more times of playing. what more can I do to treat the shin splints? what exercises/stretches can I do to prevent them?

do you have flat feet? don't ice them!!! if anything, you want to add some heat to relax the muscle!!! looks like this is a defintely a WARM UP issue! if it does get better when you rest and it happens when you start playing again, you defintely need to wark up properly.. warm up first, and stretch gently before you start your actual game... that helps.. im assuming you also started to play basketball... its not like you were playing basketball all these time and all of a sudden your get shin splits! eventually, you won't need to do stretching and the shin stretching goes away.. but ur legs have to get used to it first... a lot of my clients suffer from this once they start running, jogging, etc, etc.. and most of the time, its from not warming up properly or they have flat feet, etc, etc my suggestion to you is to properly warm up and gently take time to stretch b4.. if you give me detail info, i can give u more suggestion........

I get the same thing when running. What do you mean by flat feet?

maybe you need more cushioned shoes

look at your shoes, get some more cushioning inserts

is the pain on the front or inside part of the shin?

I saw some McDavid neoprene braces specifically for that. Maybe you shoudl try it out.

wood is the pain on the front or inside part of the shin? inside most of the time

I got some insoles for my old shoes, that didn't help, so I got new shoes. these ones are cushy and feel fine.

devilangel do you have flat feet? don't ice them!!! if anything, you want to add some heat to relax the muscle!!! looks like this is a defintely a WARM UP issue! if it does get better when you rest and it happens when you start playing again, you defintely need to wark up properly.. warm up first, and stretch gently before you start your actual game... that helps.. im assuming you also started to play basketball... its not like you were playing basketball all these time and all of a sudden your get shin splits! eventually, you won't need to do stretching and the shin stretching goes away.. but ur legs have to get used to it first... a lot of my clients suffer from this once they start running, jogging, etc, etc.. and most of the time, its from not warming up properly or they have flat feet, etc, etc my suggestion to you is to properly warm up and gently take time to stretch b4.. if you give me detail info, i can give u more suggestion........ my feet are pretty flat icing them is the one suggestion I've gotten from everyone I know who has had shin splints (people who play basketball and people who play other sports). I always stretch my calves before playing. not sure what stretch I'd need to do to prevent the shin splints. MikeMurder I saw some McDavid neoprene braces specifically for that. Maybe you shoudl try it out. where could I get one? there's a GI Joes around my house that would probably have them, but I don't know of any places like that around school.

devilangel don't ice them!!! if anything, you want to add some heat to relax the muscle!!! Shin splints are on the bone, not any muscle.

You gotta do these walk exercises. Get an area where you can walk like 20 feet back and forth. Do each one of these walks back and forth: walk on your heals walk on your tip toes walk on the inside of your feet walk on the outsides of your feet We used to do them in track practice all the time for shin splints. They work great. You might feel a little weird doing them though.

Davo Shin splints are on the bone, not any muscle. No. http://www.google.com/search?hl=en&l...e:shin+splints

Davo Shin splints are on the bone, not any muscle. I decided to look it up:http://my.webmd.com/content/article/80/96441.htm "Treatment for shin splits includes rest, massage, ice, stretching, and strengthening." I guess I'll keep icing them

Gamblor You gotta do these walk exercises. Get an area where you can walk like 20 feet back and forth. Do each one of these walks back and forth: walk on your heals walk on your tip toes walk on the inside of your feet walk on the outsides of your feet We used to do them in track practice all the time for shin splints. They work great. You might feel a little weird doing them though. does it matter if I have shoes on?

on the bone? Hell no.

raded inside most of the time this is most likely caused by overpronation (foot rolls inward). first thing you will want to do is get a shoe and/or orthotic that will support your arch and help keep your foot from rolling inward. do you have flat fleet or low arches?

Ilyusha No. http://www.google.com/search?hl=en&lr=&safe=off&client=firefox-a&rls=org.mozilla:en-USfficial&oi=defmore&q=define:shin+splints Still considered a bone injury. Regardless, heat is not a good treatment.

wood this is most likely caused by overpronation (foot rolls inward). first thing you will want to do is get a shoe and/or orthotic that will support your arch and help keep your foot from rolling inward. do you have flat fleet or low arches? my feet are pretty flat. I'm going to go out and look for some orthotics later today.

do it without shoes on

we used to do then with a mat on the floor too

rest and better shoes.

Carnifex Shin splints can be caused by the separation of your calf from the muscle in front, generally because the calf is much stronger, so walk on your heels or find something to strengthen the muscle of the shin. It could also be micro fractures but it doesn't sound like it in your case. Also, it could just be shitty shoes / lack of proper stretching and warm up. thank you! thats exactly what i mean on my original post... proper stretching, warm up, building necessary muscles, proper shoes, etc.. about the iceing... if you gonna do that, you have to alternate with heat as well, the more blood goes through the problem area, the better off you will be.. but since i really dont' know the exact detail of your problem and how and when it all started and goes away, etc.. so you figure out accordingly with the information below... generally:Ice treatment is most commonly used for acute injuries. If you have a recent injury (within the last 48 hours), where swelling is a problem, you should be using ice treatment. Ice packs can help minimize swelling around the injury. Decreasing swelling around an injury will help to control the pain. Ice treatments may also be used for chronic conditions, such as overuse injuries in athletes. In this case, ice the injured area after activity. Never ice a chronic injury before activity. Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area. Use heat treatments on chronic conditions, such as overuse injuries, before participating in activities. Do not use heat treatments after activity, and do not use heat after an acute injury. good luck!

I've been looking into calf/shin braces. are there specific ones I could wear while playing or could I use any of them while playing?

raded where could I get one? there's a GI Joes around my house that would probably have them, but I don't know of any places like that around school. any sports/atheltic store.

shin splints

Injured again v.mylifesucks

Injured again v.mylifesucks

Well, about a year ago i was doing deadlifts, i was on my 4th set and was trying to go huge, on my 6th rep i felt a pinch in my lower spine. About an hour later i could barely walk i was in so much pain. It took me 5 minutes just to tie my shoes for weeks. After TONS of money spent on physical therapy and chiropractors, i finally was getting back on track. I had lots of xrays and scans done and it was determined that i damaged a lot of muscle tissue in my lower back. That was 1 year ago. 2 days ago i was doing squats, last week i did 365 for 6 reps on my 4th set, so i was going to do the same this week, i always keep good form, but i feel that my long torso (im 6'2"), puts a lot of pressure on my lower back no matter how hard i try. And on my 3rd rep i felt the same feeling i felt a year ago. The pain is pretty much 24/7, when i sit, walk, try to bend down, brush my teeth, etc. So now my back is totaly fucked again, all that money and rehab and physical therapy for nothing. I will never do deadlifts or squats again, no matter how perfect my form is, this shit always seems to happen, and its not worth tearing my lower back again. Sorry just had to rant

Sorry man. Hope it gets better faster than last time..

i can't do them either. Some people just weren't made to DL

I feel where you're coming from...I fucked up my back putting in an air conditioner last summer (I had before doing deads but it always got better), and it was fairly constant pain since then...it started getting better, and then i hurt my lower back again doing squats. just recently went to the dr, he thinks its a muscular thing. starting physical therapy next month

yeah I fucked my back up along time ago and it seems to be getting better now, I just hope it improves in a hurry cuz I feel like a fucking douche doing curls and extensions

velamint I feel where you're coming from...I fucked up my back putting in an air conditioner last summer (I had before doing deads but it always got better), and it was fairly constant pain since then...it started getting better, and then i hurt my lower back again doing squats. just recently went to the dr, he thinks its a muscular thing. starting physical therapy next month Good luck man, the physical therapy got way to expensive for me, i spent 300$ in 1 month. I first went to a chiro, but i realized that it was bullshit, he tried to feed me a line "My job is to keep your lower back and spine alligned while your tendons and muscle tissue heal" ...what a crock of shit, i didnt feel any improvement from going to him. The stretches work really good, but i think it really just takes time, even though it had been a year, i was still careful, i still have never done deadlifts since the first time, i would have never thought that squats would have been the thing to re-tear my back again.

do you wear a belt?

at least u know what messed up ur back. i'm still clueless as to how i injured mine cuz i haven't done a max attempt on squats or deadlifts this year

The same thing happened to me doing squats about 4 months ago, I took a week break with muscle relaxers, anti-inflams, stretching.. haven't had the pain since. You just need to take it easy on the weight.

Ceaze do you wear a belt? i have one, but never wear it.

PreemO at least u know what messed up ur back. i'm still clueless as to how i injured mine cuz i haven't done a max attempt on squats or deadlifts this year he wasn't maxing either

Injured again v.mylifesucks

The Splits

The Splits

I want to be able to do the splits. how is this acheived. just through constant practice of stretching the splits position or what? also ive heard that stretching for 1 minute achomplishes no more than 30 seconds of stretching. so how often should i strech, practice, etc to achieve this the quickest ;x man, this sounds really gay.... but im serious.

Dunken I want to be able to do the splits. how is this acheived. just through constant practice of stretching the splits position or what? also ive heard that stretching for 1 minute achomplishes no more than 30 seconds of stretching. so how often should i strech, practice, etc to achieve this the quickest ;x man, this sounds really gay.... but im serious. I usually stretch a muscle for 30 seconds. And in the same sense that you get big numbers in the squat by doing squats, you will best train for doing the splits by practicing them and stretching by attempting to do them. I would stretch twice a day except on leg days and then only do it after your workout.

I used to be able to do the splits. I took karate when I was 8-12 or so and I was so damn flexible. Now I'm just sort of flexible. I don't think I'll ever be able to do the splits again no matter how much I stretch, though.

In high school I was in dance and we had a 30 min stretch warm up everyday. It was awesome. I learned soo many stretches and was really flexible yet I couldn't do the splits. Finally after two weeks of trying anf trying and trying (litterally about a hundred times a day) I finally did them. I was exstatic. Lol.

i wanted to try the splits so i started stretching everyday and kept trying. then one day i was attempting the splits took it a lil to far and felt something like a small tear in my muscle which didnt heal for like 3 weeks... i could feel it everytime i walked, i couldnt run. moral of the story.. dont go overboard on the stretches, it will take time. dont expect quick results.

Hip Hippo I used to be able to do the splits. I took karate when I was 8-12 or so and I was so damn flexible. same here. by the time i was 14 i couldn't do it all any more. A lot easier when you're a kid. Today, that shits just not happening.

i doubt that my hip will ever allow me to do the splits again, but I'm still rather flexible so i dont care.

The Splits

It's Legs Day :wtc:

It's Legs Day :wtc:

I desperately want bigger legs but I hate working them out because I pay for it the next couple days . I'm just going to man up and hit them hard, pray for me .

Dr. Feel Good I desperately want bigger legs but I hate working them out because I pay for it the next couple days . I'm just going to man up and hit them hard, pray for me . Just man up and do it. The pain goes away after a couple of workouts.

gosideways Just man up and do it. The pain goes away after a couple of workouts.

leg day for me too

I have chicken legs so I am starting to work them twice a week. I love doings legs now.

leg day is the best day

my legs still feel like murder after monday's workout. i just will myself through the next days until they don't hurt anymore.

last time i worked out legs i had a horrible pain behind my thigh, but only on my right leg....was this due to not stretching enough or incorrect form?

sounds like form

They dont really hurt anymore after youve been working out for a while, they'll get sore but it wont be the pain like the day after your very first leg workout

squats > *

evi1eddie squats > *

eliktronix last time i worked out legs i had a horrible pain behind my thigh, but only on my right leg....was this due to not stretching enough or incorrect form? I usually warm up for a minute or two on one of the cardio machines

Just got back from the gym and I'm exhausted! I hit everything really hard today but my legs aren't quivering like they did last week so I don't think I'll be quite as sore as I was last week. I do love the feeling I get after a good legs workout though!

eliktronix last time i worked out legs i had a horrible pain behind my thigh, but only on my right leg....was this due to not stretching enough or incorrect form? i'd go with incorrect form

It's Legs Day :wtc:

A.r.t

A.r.t

I hate chiropractors. After 5 - 6 treatments of A.R.T -- I feel ripped off. He didn't even understand what I was saying, and he just treated me the way he thought was correct. I don't want to lose hope in A.R.T because my shoulder is just killing me. Anyone else have a bad experience with A.R.T? For now, i'm blaming the lack of skillz of my chiropractor... /vent

Gutrat I hate chiropractors. After 5 - 6 treatments of A.R.T -- I feel ripped off. He didn't even understand what I was saying, and he just treated me the way he thought was correct. I don't want to lose hope in A.R.T because my shoulder is just killing me. Anyone else have a bad experience with A.R.T? For now, i'm blaming the lack of skillz of my chiropractor... /vent I have nothing but good things to say about my A.R.T treatments. I have been suffering from Plantar Fasciitis for just over 3 years now, and have tried everything aside from surgery (Physio, Night Splints, Orthotics, etc) and the only thing I feel that has truley benefited me has been constant stretching and ART. It also helps to have the leading practioner in the Country work on you. If you found the doctor(?) that was working on you to not listen or benefitting you at all that should of been the first sign to swtich to another clinic. Dont give up on it yet, if at all possible swtich to another clinic, and before the doctor (?) even starts tell him what exactly it is you want, what hurts, and what the other guy obviously didnt help you with. My doctor wrote a book thats extremely helpful for after-treatment care. http://www.amazon.com/exec/obidos/tg...books&n=507846

My chiropractor made me hurt worse and gave me headaches everytime I worked out for months.

Chiropractic Therapy =! A.R.T

My ART woman is pretty good. Definitely helped with my tendonitis.

I'll fix you in 3 and a half years

what exactly do art doctors do?

A Myotherapist treats the "hot spots" or muscles that pull you out of alignment. Combination therapy between the two is excellent.

christophers find a new art guy. find a new chiro too. chiros, art specialists, etc. are like EVERY medical type profession.. you'll find ones good and ones bad a good chiro is great, and a good art guy is great too. my gym has our own chiro and art guy and he rocks. Free of charge?

christophers for little tweaks and stuff yes, for full sessions its discounted a lot Isn't Diablo like $150/month or something crazy anyway? There should be some perks in there.

Woah, okay, well i'll find a new one... but why are they all chiropractors?

A.r.t

Any exercises that would help for golfing?

Any exercises that would help for golfing?

I hit about 50 balls at the range the other day and I was sore for 2 days. I was thinking Deadlifts Broomsticks Twists Back Extesnions Anything else?

nuttin weight related! twists will help, and more practice at the way overpriced ranges in ny

Plus I don't want to be tired after 9. But last yr I was fat and out of shape, which probably was the reason for not being able to walk 18.

working out in general has made my drives consistently 300+

NoXeN working out in general has made my drives consistently 300+ without sacrificing flexibility?

probably heavy oblique work, PC work, abs, and some gigantic forearms so you can grip that club from swinging it so hard.

well if tiger woods can bench 315, maybe it helps him?

NoXeN working out in general has made my drives consistently 300+ bullshit asshole.

I think that not playing golf is the best solution.

I hit the 7 iron like 200 yards. I'm useless with any other club.

NoXeN working out in general has made my drives consistently 300+ u dont have to be huge to hit 300

Leo95SE without sacrificing flexibility? im still not big enough to lose flexibility, i really twist my body and i get a lot of power that way

sirmark u dont have to be huge to hit 300 no kiddin im 6'2 160

Leo95SE without sacrificing flexibility? you don't have to lose flexibility as you get bigger... most people do because they don't bother with good, frequent stretching.

Weighted Clubs help a little. Broomstick twists you should do any way.

Any exercises that would help for golfing?

Elbow Injury

Elbow Injury

So today mid chest and tri workout. I notice a killer pain in my elbow, I had problems with it when I was younger but havent the past 3 years I have been training. What can I do to warm it up/ strech pre work out and exercises to make it stronger.

Well, actually, you should rest it for a week AT LEAST. Make sure you warm up your forearms and upper arms. Then gradually work your self up to what you normally lift. Don't keep reinjurying yourself, that's just dumb.

with your injured elbow, make a straight arm. put your palm up and with your other hand pull your palm down. then do it the oppositte way with your palm down and press down on it with your other hand. i disclocated my elbow years ago, so thats how i know. you definitely didnt disloacte your elbow but at least this stretching will get the blood flowing and warm it up a bit.

Well its a bit hard to say what the injury is with 'I noticed a killer pain', anyway, warm up a bit before, and dont lock your elbows Just a side note, one of the main benefits of warming up, is not to 'get the blood flowing' but rather to increase the viscosity of the synovial fluid in the joint capsule surrounding the elbow joint, allowing more frictionless movement. Synovial fluid viscosity decreases with increases in temperature and joint velocity

happened to me a while ago, i worked through the pain and it went away in a few weeks

Elbow Injury

So can anyone give me some advice?

So can anyone give me some advice?

http://forums.offtopic.com/showthrea...7#post33715897 I'm just wanting to make sure that I'm doing ok. Any suggestions would be great.

looks good but what are your goals? height? weight? bulking slow or fast?

Eat more. 1600 cal/day is nothing. 90 mins-2 hours is a long time; shorter and more intense workouts will probably do more for you. No need to warmup on the treadmill before lifting. I'd also save the stretching until you're done lifting. As far as your routine goes, you're focusing on isolated movements way too much. To build a good base strength you need compound movements involving your whole body. This routine is awesome for beginning: http://forums.offtopic.com/showthrea...8&page=1&pp=25 I would do cardio on off days only or at least at a different time of the day, not at the same time as lifting.

You're strength is not bad at all for a girl. 90 mins of cardio is quite a lot though.

girl you say? I must see a picture before any help is provided to ensure authentic and proper advice

Leb_CRX girl you say? I must see a picture before any help is provided to ensure authentic and proper advice I will post pics as soon as I get to where I want to be. I'm 5'7" and I want to weigh approx 120-130 lbs. (I would ideally like to weigh 120 but for the look I'm going for 130 is a more idealistic goal) I want to have muscle, muscle you can see. Not just muscle that's there when I flex. Basically I want to look like a "cut" girl but not a roid freak Right now I'm in what I will call the fat loss/basic muscle build stage.

Soularis You're strength is not bad at all for a girl. 90 mins of cardio is quite a lot though. I'm really intent on loseing weight

nic379 I will post pics as soon as I get to where I want to be. I'm 5'7" and I want to weigh approx 120-130 lbs. (I would ideally like to weigh 120 but for the look I'm going for 130 is a more idealistic goal) I want to have muscle, muscle you can see. Not just muscle that's there when I flex. Basically I want to look like a "cut" girl but not a roid freak Right now I'm in what I will call the fat loss/basic muscle build stage. respek! I wish more girls thought like you I hope you achieve your goals and in-turn satisfy my appetite of looking at picture of sexy looking woman

isnt 90 minutes on the treadmill a little too much? I would just do a little higher intensity and lower the time.

ok so I updated with my diet info for today.

BuckNut isnt 90 minutes on the treadmill a little too much? I would just do a little higher intensity and lower the time. i don't know if it is or not. is it hurting me? should i stop doing so much cardio???????

Read the two stickies about fat loss by christophers. His first post in both threads are gold mines. I still think your total cals for a day are low but that really depends on your own body. I'd up the protein to help you keep the muscle on while losing fat. This becomes even more important the lower your total cals go. Good luck!

Nick Read the two stickies about fat loss by christophers. His first post in both threads are gold mines. I still think your total cals for a day are low but that really depends on your own body. I'd up the protein to help you keep the muscle on while losing fat. This becomes even more important the lower your total cals go. Good luck! awesome thanks. i guess i'll have to start eating more eggs and tuna. and i was suprised at how low my total cals were for today. i'm usually around 1600-1800. and yes a big part to me is keeping the muscle...so i will take your advice and eat more protein. can anyone explain to me why this will help me keep the muscle though?

nic379 awesome thanks. i guess i'll have to start eating more eggs and tuna. and i was suprised at how low my total cals were for today. i'm usually around 1600-1800. and yes a big part to me is keeping the muscle...so i will take your advice and eat more protein. can anyone explain to me why this will help me keep the muscle though? why do we need it? Protein is a nutrient made up of amino acids. There are two types of amino acids. Non-essential Amino Acids can usually be synthesized by a healthy body from the foods that we eat each day. The Essential Amino Acids however, must be obtained through the daily diet. Protein has a number of important roles in the body, including: ----Repair of body cells ----Build and repair muscles and bones ----Provide a source of energy ----Regulate many important metabolic processes in the body Taken from: http://forums.offtopic.com/showthread.php?t=338364

Hip Hippo why do we need it? Protein is a nutrient made up of amino acids. There are two types of amino acids. Non-essential Amino Acids can usually be synthesized by a healthy body from the foods that we eat each day. The Essential Amino Acids however, must be obtained through the daily diet. Protein has a number of important roles in the body, including: ----Repair of body cells ----Build and repair muscles and bones ----Provide a source of energy ----Regulate many important metabolic processes in the body Taken from: http://forums.offtopic.com/showthread.php?t=338364 this i understand..i took anatomy and physiology a while back but have forgotten alot of it but i remember this stuff.

So can anyone give me some advice?

Should my muscles be sore after a good workout?

Should my muscles be sore after a good workout?

Today i worked out my bis/forearms, and had a really good/intense workout. i did: 3 x 10 DB curls. 2 x 10 EZ-bar Curls 3 x 10 Hammer curls 2 x 10 Preacher Hammer curls 3 x 10 forearm (pronated grip) BB curls i cooled down with a few concentration curls as well. i did all that with weights that i could barely lift on my last couple reps but my muscles feel fine right now. The only time i have sore muscles is after my peck+tri days. why is this?? should i be sore right now?

Yes, general muscle soreness is a sign of a good workout. Pain is not usually a good sign.

DAN513 Yes, general muscle soreness is a sign of a good workout. Pain is not usually a good sign. well then what am i doing wrong?

DAN513 Yes, general muscle soreness is a sign of a good workout. Pain is not usually a good sign. Muscle soreness can also be a sign your doing improper form.... and actually hurting your muscles...

ok so then should i be changing anything in my workout? i know i did alot of sets, many until failure, and lifted hard. but i don't feel it!

Do you workout with a partner? Are you going heavy or light? Could you go heavier with a spotter?

since switching to a new routine im finding im sore for more days than usual.... im usually sore for 24 hours, now im sore for atleast 72 which im never that sore, and i have to coat myself in icy hot to feel better.....my form seems on as the exercises are what im used to but im not sure what im doing wrong

DAN513 Do you workout with a partner? Are you going heavy or light? Could you go heavier with a spotter? yea i do have a partner but how do you spot someone for curls. maybe negatives?

go to www.t-nation.com and listen to the interview with charles staley on the left side, it says "D-Tap 7: Charles Staley"

if you're not sore it doesnt mean you are not growing that may actually be a good thing.

I used to get sore after arms days, but not anymore. I just get to failure and must stop

you need more types of curls so your muscles dont get so sore

What type of soreness? Do you do any stretching afterwards?

I'm almost never sore anymore.

People need to realize that there are enough knowledgeable people on the board that if they don't know what the fuck they're talking about they should just shut up and wait for a proper answer. Like the fact that no one has mentioned lactic acid buildup in muscles as a cause and ways to handle that. Fucking read, learn, and experience before you give someone advice.

I've been lifting for six years and I have some degree of soreness after every workout.

dont have to be sore to grow

When you get up the next mourning and your muscles aren't sore but they still feel like they have a little pump going on. I think that might be the best.

soreness and pain are two different things

after heavy deads I have some back soreness for quite a while

Natezilla Like the fact that no one has mentioned lactic acid buildup in muscles as a cause and ways to handle that. Lactic acid has nothing to do with soreness

Ceaze Lactic acid has nothing to do with soreness Really? What is it's function then? Edit: Did some research. I wonder why I thought that?

Natezilla Really? What is it's function then? Edit: Did some research. I wonder why I thought that? [Siff, Supertraining 2003 pp. 77-78] Contrary to popular belief, lactate is not a toxic by-product or waste-product of metabolism accelerated by exercise. Lactate is produced even under conditions of rest and actually can serve as a valuable extra substrate (or source) of energy. When sufficient oxygen again becomes available via rest or decrease in exercise intensity, lactate is reconverted to pyruvate for use as an energy source. In addition, the lactate and pyruvate formed in muscle during exercise can be used to manufacture glucose by gluconeogenesis in a process known as the Cori cycle. This supplements any existing blood glucose and muscle glycogen. Moreover, muscle fatigue is not due to 'lactic acid poisoning' of the muscles. The formation of lactate (or lactic acid) is accompanied by the presence of positively-charged hydrogen ions (H+) or protons. These electrical charges, which increase the acidity of the blood, can interfere with the muscle contraction process and the efficiency of the enzymes involved in energy production. Neither should lactic acid be regarded as the cause of muscle soreness, since blood lactate levels return to normal within an hour or so of strenuous interval training.

Should my muscles be sore after a good workout?

Neck strains while working out... :wtc:

Neck strains while working out... :wtc:

So yesterdya and today, I went to work out, but soon into it my neck feels really strained (with pain) and I get a little lightheaded, so I stop when this happens. Yesterday I was doing leg extensions and was ing when it happened. And today, I was doing bench and it happened again. yesterday was 10x worse though, I was buckled over holding my neck in pain for a good while. Today I recognized it and stopped before that happened. Also, lately, my neck has been pretty tense and I've been popping it more than I probably should. I quit soccer in December and just started getting back into shape recently. Anyone know what the issue might be?

I think you answered your own question: it's probably a strain. I had this problem -- a while back -- whenever I lifted anything it would strain my neck, and give me an instant headache.

were you looking at yourself in the mirror while lifting?

Gutrat I think you answered your own question: it's probably a strain. I had this problem -- a while back -- whenever I lifted anything it would strain my neck, and give me an instant headache. I'm hoping so. This sudden motivation isn't getting used! superbri007 doing anything differently, taking any supplements, do you feel you have high blood pressure? Nope, nope, and nope. Odd thing is, it's fine when I do pushups and whatnot, it's just on apparatus, form what I've experienced. I'll wait it out and just do lots and lots of pushups. call me mick were you looking at yourself in the mirror while lifting? Nope.

I had this problem when I was using machines, then I switched to free weights and I was fine for the most part. Mostly happend when I couldn't get a weight up and resorted to poor form to get it there.

i do neck rolls before i do any benching or deadlifting. you just do that exercise they teach you when you are 5, trying to touch your ear to your shoulder, stretching your neck back and foward a few times and it will loosen it up. When i did get strained, moving my neck around slowly did ease the pain and did help me recover quicker than when i just left it alone

Neck strains while working out... :wtc:

Flexibility

Flexibility

Recently, I have been hitting my legs hard, on leg days. Now I am having trouble stretching. I can normally palm the ground behind my heels; but now, it's a bit more painful for me to palm the ground in front of my toes. (The pain is behind the knee.) I have been:- Squating - Doing leg curls - Doing leg extentions - Doing Caf raises Is this tauntness due to my increased attention given to my legs than before?

Flexibility

Flexibility

stretch marks on my shoulder?

stretch marks on my shoulder?

why would i be getting stretch marks on my shoulder? looks like stretch marks, unless its from the padded thing when doing calf exercises

means your muscles are getting bigger, thus your skin is stretching...thus get marks.....stretch marks...or your getting fatter

Are you bulking or cutting? Stretch marks around one's shoulders/under arms are pretty common.

S10XtremeNLow why would i be getting stretch marks on my shoulder? looks like stretch marks, unless its from the padded thing when doing calf exercises i get them too. mostly on the front of my shoulder and running from my pecks to armpits. i also get them on my lower back.

tize i get them on my nuts you get them on your labia, bitch.

if its right on the top of your shoulders and theyre pretty long, I'd guess they're from the calf raise machine, I get them every time I use a similar device.

velamint if its right on the top of your shoulders and theyre pretty long, I'd guess they're from the calf raise machine, I get them every time I use a similar device. word, i got them from the hack squat machine, and also from bar when doing squats.

ryazbeck you get them on your labia, bitch.

If you're getting them on the tops of your shoulder, it's most likely the padded thing from the calve machine. I say that because I noticed the same thing. When I get into the shower after going to the gym when I do my calves, I'll notice red stripes on my shoulders from the pad pushing down on my shirt's seam. Mine go away after a while though.

I got that too after about a month of lifting... both biceps but only on my right shoulder though, is there any way to make those bishes go away or is it there for life?

he's scarred for life holmes@!

stretch marks on my shoulder?

Type of training

Type of training

Generally, what is the most common type of training done in this forum? From what I see it seems like everyone is more concerend about the asthetic features of lifting (i.e. bodybuilding) rather than training to get stronger via a powerlifting approach.

eat big lift big training

brolli Generally, what is the most common type of training done in this forum? From what I see it seems like everyone is more concerend about the asthetic features of lifting (i.e. bodybuilding) rather than training to get stronger via a powerlifting approach. obviously you are not looking very hard then there are more competative powerlifters on this board than there are competative bbers

theres one competing BB'er surrounded by many powerlifters, although the BB'er is stronger mauahahahahah

PurEvl theres one competing BB'er surrounded by many powerlifters, although the BB'er is stronger mauahahahahah give me time

i can't think of many powerlifters on here

Ceaze i can't think of many powerlifters on here there's like 5 or so here

Jeg1983 there's like 5 or so here who has competed?

The type of training that will help an ugly man bang hot bitches.

Ceaze who has competed? Chris, me, grouch, there is like more that post here not so often

Jeg1983 give me time i know your coming along rather quickly while im falling apart

Jeg1983 obviously you are not looking very hard then there are more competative powerlifters on this board than there are competative bbers yeah but those are only 2 categories, what about the average joes that just wanna look good. I guess that would be under BBer category but not at a 'competative' level - but in that case,that type of training is the most popular.

brolli Generally, what is the most common type of training done in this forum? From what I see it seems like everyone is more concerend about the asthetic features of lifting (i.e. bodybuilding) rather than training to get stronger via a powerlifting approach. i train for everything.. i first started out with traditional weight lifiting. just pure weights and nothing else, not even cardio, no warm up, no cool down, no stretching, not paying attention to my diet, etc, etc. i was super fit (6 pack) still but that was because i was young! hhhahaa you can get away with anything and still can be fit as hell when you are young.. but things have changed and so as my body.. metabolism has slown down, started to see other importance of being fit and healthy rather than just for the looks. i do cardio: jogging, walking, swimming, dancing, lifefitness, precore, biking, hiking, kickboxing, anything and everything, the more selection i have the better its gonna be.. i do stretching exercises for flexibility. i do tons of functional training, balance and stability, core conditioning and strengthening, and of course, free weights.. i don't like the machines and i rarely use them.. but they are good of course if you are a beginner.

Type of training

Glutes (buttock) The Best Exercise for Women

Glutes (buttock) The Best Exercise for Women

The best exercise for men and women the glutes is the hip thrusts or hip bridging. Most of us have "gluteal amnesia," where the glutes do not turn on. This one is tricky to do without activating the hamstrings. Lie flat on your back with your palms down and arms out to the side on the floor. Keep your natural lordotic curve in the spine. Brace or stiffen the core. Squeeze your gluteal fold as if there is a coin between your butt cheeks. Externally rotate your knees. Raise your toes off of the ground to get rid of the dominant hamstrings if they are activated - else you can keep them flat. You can also palpate the quadriceps (have a friend do it for you) and have the hamstrings relaxed. Your friend can touch them to see if they're switched off - they'll wiggle if they are off and become stiff if they're turned on. Next, you rise from the hips and hold for a 10 count and repeat. When you get more advanced you can go off of one leg - but that takes weeks of conditioning.

Stretching the hip flexors:

• You can do a psoas stretch and palpate the psoas to feel it activate. You stand in a staggered stance and opposite of lead leg - that arm is up and back. The arm closest to lead leg reaches over and palpates the psoas. Hard to describe with words - pictures do it justice.
• Another stretch for the hip flexors is going down on one knee and having the opposite arm to lead leg lift upwards and stretch out the psoas. This targets the psoas from the iliacus during hip flexor stretching. Hip extensor patterns are simultaneously trained on the opposite side of the body. You can also perform this exercise in walking steps - or walking lunges. But keep that opposite hand held up high