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EricT · 11-01-2008, 03:41 PM

To expand on what Ross said...to warm up for squats you use squats. By the time you actually START lifting all your muslces should be somewhat warmed up and the joints lubricated, etc...leg extensions and curls will do nothing but pre-fatigue the muscles. Never look at "warming up" as "isolating". You body works as a whole so warm it up the way it works.

Forward knee travel likely has nothing much to do with anything.

EricT · 11-01-2008, 03:48 PM

And what do you mean by stretching before you wokout? Specifically?

J-Rock · 11-01-2008, 05:15 PM

For stretching my legs I do:

Step Stretch- Quads, hip
Side Lunge Stretch- Inner thigh, hip, calves
Inner Thigh Stretch- Inner thigh, hip
Hip and Trunk Stretch- Trunk, outer thigh and hip, glutes, lower back
Modified Hurdler Stretch- Hamstrings and lower back
Alternate Leg Stretch- Hamstrings, knee, hip, glutes
Lower Leg Stretch- Calves, soleus, and achilles tendon

I do each stretch 3 times and hold for 15-20 seconds.

You didn't want me to explain how do to all these, did you?

Pitysister · 11-01-2008, 05:24 PM

u should be doing that after you workout, not before....setting yourself up for a loss of strength and possibly injury.

J-Rock · 11-01-2008, 05:29 PM

Does my diet look good?

EricT · 11-01-2008, 07:28 PM

Well you're pre-workout doesn't look good. As pity said. Why not address that before going to diet. I mean, you did say the knee was a bother.

No, I didn't what you to explain how to do the stretches I wanted to see what you meant by stretching because lots of people will say stretching but actually be doing mobiltiy. In this case you seem to be doing a lot of static stretching and that is BAD for before lifting.

J-Rock · 11-02-2008, 02:43 AM

Whats wrong with my preworkout meal? Should I add some simple carbs and get rid of the whey and use whole food for protein? And add some EFA's?

And as far as stretching goes what should I do? Ballistic stretching can be dangerous. Should I passive stretch, PNF, active stretch?

I put this on here so it can get picked apart to make it as good as it can be. Thats why I list number for all my food. More info from my side means a better idea for you so theres minimal guessing. So please, criticism is very welcome

TALO · 11-02-2008, 03:26 AM

Maybe don't wait so long to eat before your workout , but it all depends on how you feel in the gym.I don't see anything wrong with whey and oats ( if that's all you can have ) I'm not sure about the sups.

I don't think Eric was talking about your pre workout meal . I think he meant your pre workout stretching.

J-Rock · 11-02-2008, 03:40 AM

Gotcha. Well this is just an idea of what my routine will be. I do usually eat an hour before lifting. But the rest of my meals I try to space 2 1/2 to 3 hours apart. Thats why they are listed like that. Sorry for the confusion. As for the stretching, is static stretching okay for after lifting?

Pitysister · 11-02-2008, 04:51 AM

try taking the citrull/alanine about a half hour before workout...not two hours

and on all the containers of cit mal i've ordered...a teaspoon is 3-4 g.

11-01-2008, 03:41 PM	#11
EricT Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 6,314 Country: Gender:	To expand on what Ross said...to warm up for squats you use squats. By the time you actually START lifting all your muslces should be somewhat warmed up and the joints lubricated, etc...leg extensions and curls will do nothing but pre-fatigue the muscles. Never look at "warming up" as "isolating". You body works as a whole so warm it up the way it works. Forward knee travel likely has nothing much to do with anything.
	EricT's Sig: To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. or To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

11-01-2008, 05:15 PM	#13
J-Rock Rank: Member Experience: 3-5 Years Join Date: Aug 2007 Location: Illinois Posts: 359 Country: Gender:	For stretching my legs I do: Step Stretch- Quads, hip Side Lunge Stretch- Inner thigh, hip, calves Inner Thigh Stretch- Inner thigh, hip Hip and Trunk Stretch- Trunk, outer thigh and hip, glutes, lower back Modified Hurdler Stretch- Hamstrings and lower back Alternate Leg Stretch- Hamstrings, knee, hip, glutes Lower Leg Stretch- Calves, soleus, and achilles tendon I do each stretch 3 times and hold for 15-20 seconds. You didn't want me to explain how do to all these, did you?
	J-Rock's Sig:NEW JOURNAL: To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. "Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go". "For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." - Arnold Schwarzenegger

11-02-2008, 03:26 AM	#18
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	Maybe don't wait so long to eat before your workout , but it all depends on how you feel in the gym.I don't see anything wrong with whey and oats ( if that's all you can have ) I'm not sure about the sups. I don't think Eric was talking about your pre workout meal . I think he meant your pre workout stretching.
	TALO's Sig:Pick up your Scivation , PrimaForce and PGN products here To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

11-02-2008, 04:51 AM	#20
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	try taking the citrull/alanine about a half hour before workout...not two hours and on all the containers of cit mal i've ordered...a teaspoon is 3-4 g.
	Pitysister's Sig: *To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.* And when you seek forgiveness You will see there is no god And for all eternity You will cry my name

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11-01-2008, 03:48 PM	#12
EricT Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 6,314 Country: Gender:	And what do you mean by stretching before you wokout? Specifically?

11-01-2008, 05:24 PM	#14
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	u should be doing that after you workout, not before....setting yourself up for a loss of strength and possibly injury.

11-01-2008, 05:29 PM	#15
J-Rock Rank: Member Experience: 3-5 Years Join Date: Aug 2007 Location: Illinois Posts: 359 Country: Gender:	Does my diet look good?

11-01-2008, 07:28 PM	#16
EricT Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 6,314 Country: Gender:	Well you're pre-workout doesn't look good. As pity said. Why not address that before going to diet. I mean, you did say the knee was a bother. No, I didn't what you to explain how to do the stretches I wanted to see what you meant by stretching because lots of people will say stretching but actually be doing mobiltiy. In this case you seem to be doing a lot of static stretching and that is BAD for before lifting.

11-02-2008, 02:43 AM	#17
J-Rock Rank: Member Experience: 3-5 Years Join Date: Aug 2007 Location: Illinois Posts: 359 Country: Gender:	Whats wrong with my preworkout meal? Should I add some simple carbs and get rid of the whey and use whole food for protein? And add some EFA's? And as far as stretching goes what should I do? Ballistic stretching can be dangerous. Should I passive stretch, PNF, active stretch? I put this on here so it can get picked apart to make it as good as it can be. Thats why I list number for all my food. More info from my side means a better idea for you so theres minimal guessing. So please, criticism is very welcome

11-02-2008, 03:40 AM	#19
J-Rock Rank: Member Experience: 3-5 Years Join Date: Aug 2007 Location: Illinois Posts: 359 Country: Gender:	Gotcha. Well this is just an idea of what my routine will be. I do usually eat an hour before lifting. But the rest of my meals I try to space 2 1/2 to 3 hours apart. Thats why they are listed like that. Sorry for the confusion. As for the stretching, is static stretching okay for after lifting?

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