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need workout routine - age 17 - 120 lbs



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  #31  
Old 06-28-2008, 09:47 PM
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damn, now i need a new excuse not to do them!
i hope you are joking.
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  #32  
Old 06-28-2008, 09:48 PM
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oh, and make sure you are doing them right. you need to be way below parallel. just make sure your lower back doesnt round. if it does, it means you need to work on:
1.) hamstring flexibility
2.) hip mobility
3.) lighten the damn load
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  #33  
Old 06-29-2008, 09:14 AM
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Did day one today. Still need a lot of practice on the squats. I felt alot of pain at the point of contact with the bar and my neck - what can I do to remedy this? are these any good?: http://www.mysupplementstore.com/manraylegsqu.html

also, I want to be sure not to stunt my growth, which my dad claims squats will do. is this something I need to worry about?

and is whey protein my best bet?

thanks!
any thoughts on these two things?

and yea I am definitely going to keep doing the squats. im doing them with 100 lbs until I perfect my form and then start adding weight.
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  #34  
Old 06-30-2008, 10:27 AM
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Yeah, I have some thoughts...

If the bar is hurting your neck, it is proabably sitting up too high. It should not be sitting up on top of your traps like that so that it puts pressure on the spine. Grasp the bar as narrow as you can stand it (too narrow will force your shoulders into weird positions that probably won't be comfortable, but it should be narrow enough that your shoulder blades come together and push all of that trap muscle up to form a ledge), find the right groove for the bar. Typically this is in a small "shelf" created by the traps and rear delts. You can sometimes work with the bar a touch higher or lower than this... but that is pretty much the sweet spot. If nothing else, roll a towel around the bar, though I think that if you get your set up right, you won't need it.

Will squats stunt your growth? No. Next.

What are you looking to use whey for? It is ok, but in my opinion you would be just as wise to spend that money on whole food proteins. Dairy, meat, eggs, nuts. Skip the supplements and learn how to eat.

I guess that about covers that.
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  #35  
Old 07-01-2008, 05:54 AM
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ok thanks for the suggestions. I will try that. Also, I have a little bit of trouble keeping my back in the natural arch on the squat and I simply cannot keep the natural arch on the pendlay rows. what are the exercises I need to do to strengthen the muscles that allow me to keep the natural arch?
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  #36  
Old 07-01-2008, 06:41 AM
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How much weight are you trying to do with pen rows?
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  #37  
Old 07-01-2008, 06:48 AM
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[QUOTE]What are you looking to use whey for? It is ok, but in my opinion you would be just as wise to spend that money on whole food proteins. Dairy, meat, eggs, nuts. Skip the supplements and learn how to eat. [QUOTE]

Agree, unless we are talking about post workout nutrition, then whole food protien isnt going to cut it. A few scoops of whey, and some dextrose/maltodextrin would be optimal.
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  #38  
Old 07-01-2008, 07:01 AM
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ok thanks for the suggestions. I will try that. Also, I have a little bit of trouble keeping my back in the natural arch on the squat and I simply cannot keep the natural arch on the pendlay rows. what are the exercises I need to do to strengthen the muscles that allow me to keep the natural arch?
You may want to look into arched back good mornings as a tool to teach you to maintain back arch.

That being said, flattening of the back isn't bad. What you don't want is rounding, as typically once you are rounded you lose tension and that is when bad things happen. So long as your lower back is staying tight, then a flat back isn't a bad thing. I can tell you that I am not fllexible enough to maintain an arched back through a full squat, but I can keep a flat back.

Anyway, back to the arched back good mornings. Set the pins in your power rack to just above belly button height. Unrack the weight (light to start with) and while keeping an arched back, bend forward at the waist. Some knee bend is fine, but the bar should end up in front of your knees. How far in front is not of much relevance. In a squat the bar stays over the heels, but this is not what you want. You want to create that imbalance. You want your lower back and hips to do the primary moving, not your thighs. Anyway, lean forward, arched back until you hit the pins, then stand back up. Simple.

I find that lighter weights (something in the neighborhood of about 50% of my max squat) for high reps works best for me. There are lots of guys that can good morning weights approaching 90% of their max back squat... but I don't think that this is necessary as you are just looking to fix an issue with the GM's, not set a PR in GM's.
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  #39  
Old 07-01-2008, 07:20 AM
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Agree, unless we are talking about post workout nutrition, then whole food protien isnt going to cut it. A few scoops of whey, and some dextrose/maltodextrin would be optimal.
I did this for years. The whole whey protein timed exactly right with the stars and the moons and my wife's ovulation cycles... I can tell you that having given up on the supplement industry, I'm no worse off now that I just eat normally. I don't weigh less, if I wanted to gain weight I could.

Here is my theory on why this is. The supplement industry is an industry of minutia. All those amazing clinical studies where a supplement causes a person to develop twice as much muscle? Well, if the placebo group gains 1/1000th of an inch on their bicep and the clinical group gains 2/1000th of an inch... guess what, it is double. Significant? Nope... but double none the less. Is 2/1000th worth $50 a month? Not to me.

Secondly, of all the potential for growth and strength that you have, 98% of that is going to be gained through proper execution of diet/rest/stimulus (in this case weight training). When I say diet, I mean the actual consumption of food products. Do you eat good fats vice crap fats, good protein vice crap protein, and so on. A hot dog is not equal to a chicken breast, is not equal to an egg, is not equal to milk. Olive oil or flax seed oil is not equal to the mess they fry your McNuggets in. You get the picture. So if a trainee wanted to make the largest impact in the least amount of time, they would be FAR better off addressing their training, their diet or their rest/recovery.

Someone reaching 70% of their current potential could make a 15-20% jump in potential by cleaning up diet, getting on a better exercise program and so on. I'm not even talking about perfecting their diet/rest/training... just improving. Vice living the way they currently do and gobbling up every powder and pill the supplement industry can chuck at them. Even if they play the supplement game perfectly, they still probably only have that 2% gain in performance. So in my mind it is folly to work so hard on making a 2% gain when you could spend less money and probably less time learning to clean up what you currently do so that you could see a 20% gain. Even better, you could REALLY dial in your training, diet, and recovery and see a good 35% gain.

While I would certainly buy into the argument that whey is food... it is expensive food that has pretty restricted use. Imagine that for every jug of whey you buy (the $50 sort), you could probably buy 24 gallons of milk. Not buying the whey also equates to a crap ton of meat, or so many eggs that you could throw them at your neighbor for fun and still get stuffed on the buggers. And in the end all of that protein is FAR more useful if you are concerned about building muscle and recovery.
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  #40  
Old 07-01-2008, 08:02 AM
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Originally Posted by Andrew.cook View Post
I did this for years. The whole whey protein timed exactly right with the stars and the moons and my wife's ovulation cycles... I can tell you that having given up on the supplement industry, I'm no worse off now that I just eat normally. I don't weigh less, if I wanted to gain weight I could.

No worse off, and getting optimal nutrition are very different things.

Here is my theory on why this is. The supplement industry is an industry of minutia. All those amazing clinical studies where a supplement causes a person to develop twice as much muscle? Well, if the placebo group gains 1/1000th of an inch on their bicep and the clinical group gains 2/1000th of an inch... guess what, it is double. Significant? Nope... but double none the less. Is 2/1000th worth $50 a month? Not to me.

completely agree with you there, I have no love for the bullshit that goes on in the suppliment industry.

Secondly, of all the potential for growth and strength that you have, 98% of that is going to be gained through proper execution of diet/rest/stimulus (in this case weight training). When I say diet, I mean the actual consumption of food products. Do you eat good fats vice crap fats, good protein vice crap protein, and so on. A hot dog is not equal to a chicken breast, is not equal to an egg, is not equal to milk. Olive oil or flax seed oil is not equal to the mess they fry your McNuggets in. You get the picture. So if a trainee wanted to make the largest impact in the least amount of time, they would be FAR better off addressing their training, their diet or their rest/recovery.

Agree again.

Someone reaching 70% of their current potential could make a 15-20% jump in potential by cleaning up diet, getting on a better exercise program and so on. I'm not even talking about perfecting their diet/rest/training... just improving. Vice living the way they currently do and gobbling up every powder and pill the supplement industry can chuck at them. Even if they play the supplement game perfectly, they still probably only have that 2% gain in performance. So in my mind it is folly to work so hard on making a 2% gain when you could spend less money and probably less time learning to clean up what you currently do so that you could see a 20% gain. Even better, you could REALLY dial in your training, diet, and recovery and see a good 35% gain.

Agree again.

While I would certainly buy into the argument that whey is food... it is expensive food that has pretty restricted use. Imagine that for every jug of whey you buy (the $50 sort), you could probably buy 24 gallons of milk. Not buying the whey also equates to a crap ton of meat, or so many eggs that you could throw them at your neighbor for fun and still get stuffed on the buggers. And in the end all of that protein is FAR more useful if you are concerned about building muscle and recovery.
this last part is the only part i dont really agree with. a 5lb tub of whey is what $25 bucks or so, plus maybe 10 bucks for dextrose/malto isnt expensive at all. Plus if your lifting 2-3 times a week, that 5lb tub will last you a few months.

for me personally, using whey is a must, I get serious stomach cramping after working out, I cant eat solid food for atleast an hour or more after a hard workout, be it cardio or resistance training.
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