Wednesday, March 30, 2016
Cable crunches, what's the proper form?
Cable crunches, what's the proper form?I'm confused as some say to keep your back straight and others say you actually have to round your back. submitted by /u/absolutely_vodka [link] [comments]
Recovery: More sleep vs more food
Recovery: More sleep vs more foodSleep and an increased calorie consumption are often mentioned as part of the recovery process for those training frequently. I was wondering if anyone had any tips/thoughts/experiences with how you determine whch you need more of ? For example say an athlete is training 5 days a week, getting 8 hrs of sleep a night, and often talks of being tired. I realize there are many variables at play but I often wondered how peopel judged whether to up ther sleep time or up the calories . submitted by /u/kevandbev [link] [comments]
Question about PPL Split
Question about PPL SplitI am trying out a new PPL split which would normally be PPLPPLR but I tend to do high volume and need more rest days, so I usually rest after every PPL if not days in between when I feel completely wore out. So my question is what do you guys think of doing different excercises on each leg of the PPL..for example on push this day I'll do flat bench b.b. then -shoulder press dumbbell -Then dumbbell inclines -Lateral raises cables Then when the next push comes around I do -Incline bench b.b. -Shoulder press b.b. (ohp) -Flat bench dumbbell -Lateral raises dumbbell And this is just an example ..so basically the movements are being used twice a week but switching back and forth. I only ask because it seems that I can go upwards of 7-8 or even 9 days before doing one specific excercise again. However I kind of like the idea because I'm still training the same muscles, with same intensity, same volume, but I get to better several different movements.... Thoughts? submitted by /u/swalton7752 [link] [comments]
Variable Knee Cracking on Squats, Sometimes Painful
Variable Knee Cracking on Squats, Sometimes PainfulHi all, my knees crack almost every time I bend them even without a load placed on them. The issue is not typically painful but they limit my range of motion on back squats to about parallel at best due to strain and discomfort (building up as I lower and approach the actual crack where it is relieved after an uncomfortable knee shift, until the next knee bend). It does not seem nearly as bad or in some cases even existent on front squats and usually have no problems going ATG. I'm 6'5" with very long legs (about 60% of my height from floor to hip) and squat high bar usually with a wider stance (like a power squat) which seems to help slightly. I have tried SBD knee sleeves with little help. I always warm up, typically on a stationary bike for a few minutes before doing static + dynamic stretches of the quads, hams, hips, glutes, calves and periformis with emphasis on the first three. This is followed by bodyweight squats, then bar, and so on until i reach working weight. I have recently tried rolling out my thighs with a plastic rolling rod which seems to have great positive but temporary effect and still does not completely eliminate the issue. I have been told by multiple physical therapists that my flexibility as above average for the most part with the exception of my hamstrings which are aggressivley tight but improving and seemingly yielding no effect. The issue is of concern because it is exacerbated by speed as well, I'm worried I will blow out my knee if i squat too quickly. It's very painful afterward if I try. Sorry for the wall of text but I'd really appreciate the feedback :) submitted by /u/Lander21 [link] [comments]
Hitting those protein macros!
Hitting those protein macros!Hey Fittit. I've lost 60 pounds of fat, while retaining my muscle, however I'm noticing a decent plateau. I consulted a friend and he informed me to adjust my macros. Prior they were 40% c 40% p 20% f (1400 calories) I am planning on changing my macro's to: 1600 Calories 120g Carbs (25%) 220g Protein (55%) 36g Fat (20%). However, I have an extremely hard time hitting the protein level without going over on carbs or fats. Here's my basic diet: 2 Scoop - Protein Shake twice daily. 240 Cals each 6g carbs 50g protein 4g fat 5 Eggs: 390 Cals total 30g protein 3g carbs 26g fat 6oz Chicken Breast. x2 276 Calories 51g protein 6g fat Total: ~230g protein x (4cal per gram): 920 cals ~18g carbs: x (4cal per gram): 72 cals ~46g fat: 414 calc Total: ~1400 calories. What I can do in this situation is probably up my carbs with my chicken. A cup of white rice or such. Thoughts, suggestions? Body Stats: Height: 5'8" Weight: ~195lbs Age: 21 BF %: I'm guessing like 25% Pics submitted by /u/Default-G8way [link] [comments]
I need to squat with a really wide stance. Is there anything wrong with this?
I need to squat with a really wide stance. Is there anything wrong with this?I've always struggled to squat with my feet at shoulder width. I am unable to get parallel, my knees shake everywhere, and I feel really unstable generally speaking. However, widening my stance (maybe 10 inches wider than my shoulders) seems to correct all these issues. I can get really good depth, I feel stable and my 1RM has gotten up to 265, when it used to be stuck around 155. Besides me looking like a sumo wrestler, is there anything wrong with squatting like this? Is there anything specific that would indicate why I can't squat with a normal stance? I do have quite a few flexibility issues, but I'm not sure what I should work on. submitted by /u/Peckerdick [link] [comments]
Cycling ang good physique?
Cycling ang good physique?Hello. I have a bike, I'm riding quite a bit, but I'm concerned about my overall physique. If I will ride a lot with my bicycle I won't build overall good looking physique? I don't know if I should train a lot for cycling, because I really don't want to have weak upper body like almost any cyclist... Could someone give me advice about cycling and weight lifting both at the same time? submitted by /u/Magahaka [link] [comments]
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