any of y'all into working out?

[Neeper]

Originally Posted by PIMking

I love leg day. I try to do something on legs every day I'm at the gym and then a dedicated leg day


Sent from my iPhone using Tapatalk

I too love leg day!

I am on week 6 of my 8 week TSA program. I have another lift meet in December, so I should be able to get some new PR's.

Has anyone tried the Sheiko 29 program? That was the last one I did and man, there's a ton of volume but it was great. My strength increased significantly. I am a full believer of undulating periodization now.

[blankall]

Originally Posted by TheSutterDynasty

Power lifters are the very last people you should ask for tips on form. They sacrifice form for their lifts. Just watch them bench, enough said.

To find your squat depth, you can try the hockey stick on the back. Make sure it contacts your upper back and sacrum. As soon as you feel your sacrum slide on the stick, you're getting the "hip wink", which is flexion down low at L5 S1. There are a few other tests but they're hard to describe.

Many people squat through the hip wink. Go for it. But theres much more loading on your discs with flexion, especially the most vulnerable lower lumbar. You hurt that disc and good luck going back into that hip wink.

Watch olympic lifters. They can all full squat with no hip wink. The ones who can't don't make it far. Only the odd genetic freak.

Personally I think the hip wink is the most dangerous thing you can do during a squat. The lumbar spine is not meant to be loaded like that.

Also I didn't say emulate power lifters in meets. I said find aa certified trainer with powerlifting experience.

[blankall]

Originally Posted by rubecube

What's the verdict on toes facing out vs. straightforward on squats? I used to make a concerted effort to keep my toes facing forward but found it too hard on my hips. Facing out seems to work a lot better and also allows me to use more weight.

Don't overdo it with turning the feet out. But of it's more comfortable to turn out a bit, that's fine.

The bigger thing to worry about is your knees. Make sure they are tracking over the foot, and not bending in.

[AcGold]

I've only ever heard point them out, a little. It's going to be different from person to person but essentially if you have knee pain you should re adjust. I'll go with just the bar to start and kind of play around with the angle to get the feel right, like a practice golf swing. Feet slightly wider than shoulders and toes slightly out=not one ounce of joint pain.

It's also incredibly beneficial to record ones self or watch from a sideways perspective in the mirror for all compound lifts. In a deadlift it's nearly impossible to do it right if you've never seen yourself do it, what may feel slightly awkward may be the perfect way to do it if it eliminates the major mistakes e.g. it feels normal to overextend at the end of a deadlift to feel like you completed a rep but the overextension causes injury.

[Neeper]

Originally Posted by TheSutterDynasty

Crossfitters are the very last people you should ask for tips on form. They sacrifice form for their lifts. Just watch them deadlift, bench, squat, pull up, press, enough said.

Fixed your post

[AcGold]

For the wink issue effecting the lumbar there are a few key things to remember;

1. Start a squat from the hips first; the first axis to move is from the hips. If you move from the knees the exercise is injurious, nearly guaranteed.

2. Try to keep tension on the hamstrings the entire time, not intense tension but they are used like a spring throughout the workout. The workout utilizes nearly the entire posterior section of the body and portions of the anterior. Most people drop from the knees first and don't activate their hamstrings creating serious injuries if any weight over about `70 pounds is lifted.

So these 2 major concepts determine which of these 2 happens.



You don't need a trainer necessarily. Just a bar, some time and a mirror or a camera. Other things are debatable, some people use wedges under their feet or pads, belts, straps but as a beginner you will likely need none of those. Just good form with not much weight.

[Slava]

Can you guys explain a little more (or differently) how the first move is from the hips? I don't know if I understand what you mean by that. I think that my form is good, but I would always want to improve because my lower back is terrible as it is, so I don't lift heavy when I do these exercises (squats or deadlifts actually).

[Drak]

I think keeping your weight on your heels is key.

[Goodlad]

Well, I started the Insanity:Asylum today. I've been doing Crossfit for 3 years now in my garage and reached kind of a plateau with everything, so I wanted to mix it up a bit.

Did the fitness testing yesterday and the first workout today. Missed quite a bit of time trying to figure out the moves, like do your hands go inside or outside of the knees...timing on the agility ladder stuff...the odd pushups towards the end. Was a pretty enjoyable workout though. Difficult, but not to a degree that's discouraging.

Also doing the 30 day lockdown diet, so hopefully I'll finally be able to see abs at the end of this. I know they're under there...

[AcGold]

You want to see abs? Eat a lot more cabbage/saukraut and a hell of a lot less carbs, boom, you got abs. Getting the bf% down is only going to happen with diet, and many diets won't do anything.

[Goodlad]

Originally Posted by AcGold

You want to see abs? Eat a lot more cabbage/saukraut and a hell of a lot less carbs, boom, you got abs. Getting the bf% down is only going to happen with diet, and many diets won't do anything.

My diet was actually pretty good before. Very minimal amounts of processed foods. Lots of grilled meat, vegetables, fruit and nuts. I'm really only looking to lose that last 10 pounds, so I'm cutting back the calories and all the breads/pasta/rice.

I've got kind of a Chuck Liddell thing going on right now. You can see the abs but there's just not much definition to it.

[blankall]

Originally Posted by Slava

Can you guys explain a little more (or differently) how the first move is from the hips? I don't know if I understand what you mean by that. I think that my form is good, but I would always want to improve because my lower back is terrible as it is, so I don't lift heavy when I do these exercises (squats or deadlifts actually).

The issue is a lot of people treat the squat like it's a leg press. It definitely is not. The focus should be on the hips, as that is where the majority of your power will come from. On the way down thing about breaking at the hip first and on the way up think about initiating movement by moving your hips up. Obviously, don't overdo this as you will look like a pretzel and you need to maintain balance to keep the bar in a straight up and down motion.

[blankall]

Originally Posted by Goodlad

My diet was actually pretty good before. Very minimal amounts of processed foods. Lots of grilled meat, vegetables, fruit and nuts. I'm really only looking to lose that last 10 pounds, so I'm cutting back the calories and all the breads/pasta/rice.

I've got kind of a Chuck Liddell thing going on right now. You can see the abs but there's just not much definition to it.

Chuck Liddell's body is clearly the result of HGH use. His midsection is bulging out like that because the intestines underneath have grown to the point they are visibly pushing his stomach out. As he gets older this will become more pronounced. His tissues will become looser and less able to hold in his guts and the rest of his muscles will become smaller. Chuck Liddell currently has a minor case of "Palumboism".

GSP also looks like he has the same thing going on but to a lesser extent.

[taco.vidal]

http://www.cbc.ca/news/canada/britis...fits-1.3396061

Plus-size fitness classes offer long-term health benefits, say experts

Helping people identify as exercisers and athletes likely to keep them at the gym

By Maryse Zeidler, CBC News Posted: Jan 09, 2016 8:00 AM PT Last Updated: Jan 09, 2016 5:17 PM PT

Obese or overweight people are finding increasing options for fitness classes catering to their needs, and experts say the specialty classes may encourage them to stay fit and healthy in the longterm.

Vancouver's Marta Musa was looking to take up yoga to vary her exercise regime when she came across a class specifically designed for large bodies at an east-side studio.

"I just wanted to find a venue that was going to be comfortable to start the practice in," she said. "I wanted an instructor who would be able to recommend adjustments for my body."


She'd tried yoga before, but says as the only plus-size woman in the class, she found it difficult to ask for adjustments.

"As a woman with a larger body and larger breasts, I'm more likely to suffocate than anything," she said, laughing.

[Senator Clay Davis]

The initial post is funny now that we know he just used steroids to get in shape.

[PaperBagger'14]

Originally Posted by Senator Clay Davis

The initial post is funny now that we know he just used steroids to get in shape.

But at least he didn't use our money to pay for them!

[taco.vidal]

Originally Posted by Senator Clay Davis

The initial post is funny now that we know he just used steroids to get in shape.

Originally Posted by PaperBagger'14

But at least he didn't use our money to pay for them!

There needs to be a PIM thread. Its killing too many others.

[D as in David]

Originally Posted by taco.vidal

There needs to be a PIM thread. Its killing too many others.

The PIMking (thread) is dead. Long live the PIMking (thread)!

[jayswin]

Originally Posted by taco.vidal

There needs to be a PIM thread. Its killing too many others.

To be fair, you have a thread started by one of the most controversial posters to ever post here, with a controversy that just happened. Why not just start a new thread? They're free to start.

[TorqueDog]

Originally Posted by taco.vidal

http://www.cbc.ca/news/canada/britis...fits-1.3396061

They should bundle it with some form of dietary consultation.