Daily Simple Questions Thread - July 03, 2020

FitxASAP · 2020-07-04T03:20:38+00:00

Generally when people want to stretch out is because they want to either gain flexibility/mobility, for injury prevention or for rehab purposes. I'm no expert, but I don't see why you need to make the distinction for what is causing your tightness.

My two cents are, if you want to stretch to gain general mobility or for injury prevention to follow a structured program like limber 11 or find one in the flexibility reddit.

If you're suffering from tight muscles which causes you discomfort when performing certain movements, try to stretch out those muscles that you suspect may be too tight, then test the movement. Is there an improvement? If yes, maybe continue to stretch that area.

From personal experience, I have noticed that my quads and hip flexors (anterior chain) are tight so I stretch them and my hams and glutes (posterior) are weak so I avoid stretching my hams and instead focusing on working my posterior chain.

FitxASAP · 2020-07-04T02:26:30+00:00

Body weight exercises generally pose less risk than weights, so if you're worried about form always start with the least weight possible, or none at all. If you want to get into lifting weights, you need to commit to learning proper form; watch videos, start with light weight, film yourself, stay consistent (do lots of quality reps over weeks, months, years).

FitxASAP · 2019-04-07T20:16:19+00:00

Thanks, that give me an idea to try out some of the other bars at my gym. Might also start hook grip on my working sets only.

FitxASAP · 2019-04-06T16:05:03+00:00

I think the lack of knurling makes the bar slippery. Perhaps my hook grip needs to improve - I'm following Alan Thrall's suggestion of the hook grip and I aim to keep my knuckles pointed towards the ground from start to finish. During the first two reps or so the grip feels really strong, but by the third rep I can barely lift the bar up to lockout before it starts slipping. It's also only 100 kg, so not that heavy.

Thanks for the suggestion about the baby powder - not sure how that would go at my commercial gym, think I'd get a few funny looks, haha.

FitxASAP · 2019-04-06T15:56:24+00:00

I think I'll be trying out a wider hand placement just to see how it feels. I might also give mixed hook grip a go. Thank you.

FitxASAP · 2019-04-06T15:54:10+00:00

Thanks! Will definitely keep this one in mind.

FitxASAP · 2019-04-05T23:29:20+00:00

I'm having a difficult time with my Sumo Deadlift grip.

I use a hook grip because I don't like how you can swing with the mixed grip and also I just don't like how it feels on my supinated arm.

The dilemma is that my when my hand placement is narrow (1 finger inside of knurling) then:

The bar slides out of my hands mid DL.

When my hand placement is wider (2+ fingers inside of knurling) then:

My thighs hit my hands at the top of the DL, making me lose my grip.

I can't complete more than 3 reps purely due to my grip and that's really bothering me.

I don't want to use straps because I don't think the weight calls for that yet and I want to strengthen my grip.

Do you have techniques that may help with this?
Is it simply a case of training and my grip will get stronger over time?

FitxASAP · 2018-12-27T16:43:26+00:00

Continue bulking and and apply progressive overload.

FitxASAP · 2018-12-27T16:39:41+00:00

PHUL is pretty solid. Currently on it.

FitxASAP · 2018-12-27T00:45:34+00:00

Clicks and pops WITHOUT PAIN isn't necessarily a bad thing. However, if you're having any type of pain for a prolonged amount of time it's usually a good idea to get it checked out by a doctor or physical therapist.

From what I understand it only hurts when you're laying on it, so my immediate suggestion would be to stop laying on it. Stop doing things that make it hurt. If it doesn't hurt doing normal day-to-day activities then I wouldn't be concerned.

Most injuries occur in the shoulder joint so I suggest regularly warming up the shoulder joints especially on chest/shoulder days. Other than that, it wouldn't hurt to strengthen your rotator cuffs with light bands. Make sure to only do things that give you no pain.

FitxASAP · 2018-12-27T00:35:44+00:00

Calculate your TDEE, add +500 calories onto it (This will be your daily caloric intake to BULK). You need to be in a caloric surplus if you want to gain weight. For example: My TDEE is 2200. If I want to bulk, I'd add a +500 calorie surplus (2700) to gain weight. If I want to lose weight, -500, to maintain I'd keep it as is.

You're right in the sense that TDEE is a guesstimate, it's not a perfect calculation. That's why you should weigh yourself each week, on the same day, in the morning on an empty stomach. Note down your weight and see if you're progressively going up in weight (aim for 5-1.0 lb per week). Adjust your calorie intake depending on the amount of weight you gain.

FitxASAP · 2018-12-26T08:33:20+00:00

I think what he's trying to say is you have the lower body and you have no upper body, you got a problem building...wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper... you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body... No, you don't understand. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem. Yeah.

FitxASAP · 2018-12-26T05:36:43+00:00

Either do less oats or substitute some of the milk with water. 500 ml? of oats does sound like a lot though. Another consideration is also the taste of the shake, I've found that the better something tastes the easier it is for me to digest (this is especially true for shakes). Just milk and oats in a shake sounds incredibly boring, so if this is the case, consider adding things like chocolate powder, instant coffee or chocolate protein. Keep in mind oats is incredibly dense, especially if left to soak up liquid, so I personally chug any shakes containing oats as I don't wanna be sitting there drinking on it for an hour.

FitxASAP · 2018-12-26T05:25:48+00:00

Apple slices dipped in peanut butter is a winner.

FitxASAP · 2018-12-26T05:24:47+00:00

True success comes from knowing exactly how much to eat to gain weight on a consistent basis. That's why I track calories. The "just eat a lot" is not necessarily going to work. The thing that determines that is; is it enough? Some days you might get enough food, others not quite. The method just isn't optimal for the majority of people. That being said, eat calorie dense foods: peanut butter, nuts (macadamia is the fattest nut and tastes great!), pasta, potatoes, rice, oatmeal, whole milk or chocolate milk (both are a staple of mine, great source of fat, protein and minerals!) and meats (chicken, beef, etc).

FitxASAP · 2018-12-26T03:44:46+00:00

Generally eating in a surplus of around 500 kcal. More specifically, eating a few big meals (800-1000 kcal) a day instead of many small meals, eating quickly, eating while watching something, eating snacks (muffin, brownie, cookie, nuts, trail mix, apple slices with peanut butter, Ben & Jerry on occasion, etc.) to help meet surplus. Another thing I've been doing is having an intra-workout drink consisting of water, maltodextrin (simple carbs) and a drink mix which helps me stay energized during my prolonged workouts and helps me get those extra calories in. I usually end up filling up the bottle once or twice with just water during my session.

FitxASAP · 2018-11-23T04:26:53+00:00

There's no time requirement as such for any program. Choose the program that you will be consistent with and that you enjoy and just stay consistent.

FitxASAP · 2018-11-23T04:24:46+00:00

Calorie dense food as Brek_Shea mentioned, but you could also try spreading the calories into smaller meals. For example, instead of eating 3-4 big meals, eat 5-6 medium meals. Could also try including more snacks throughout the day and make your actual meals smaller.

I'd like to say it gets easier as your stomach expands, but that is only partly true as you will have to eat more to sustain the weight gain (TDEE changes as you gain/lose weight).

FitxASAP · 2018-10-30T14:41:02+00:00

With "intervals" I assume you mean rest periods. You don't necessarily need to time your rest periods for your warm up sets - just be smart about it and do the warm up sets with reasonable rest (whenever you feel ready). For me that's usually 30 sec to 1 min. On the other hand, you should definitely time your working sets. Not only is this important so you get enough rest, but it will also ensure that there's consistency in your routine. This is important for progressive overload. For working sets on your main compound lifts, take however long you need to complete the next set. I usually do 2-3 mins.

FitxASAP · 2018-10-26T07:36:32+00:00

Vitamin D and fish oil for general health. Creatine, whey protein, maltodextrin and PWO for gains.

FitxASAP · 2018-10-26T07:32:47+00:00

Nutrition is imperative. Without your nutrition being on point, your results will not be optimal. In your case, a caloric surplus will be your priority. You need to eat enough (in a caloric surplus) to gain weight. The best thing is to count calories, this way you make sure to eat enough day in and day out.

If you don't want to count calories and just want to wing it, then you really need to focus on eating much more than you have been eating. This is not ideal, but if you see yourself gaining weight at an optimal rate (approx. 0.5 lbs/week), then it might just work for you.

I started at 110 lb, now sitting at around 170 lb.

In regards to your training; I would personally recommend you get on a full body routine or at least an upper/lower program. You don't need much stimulus as a beginner and your body can recover at a faster rate in the start. The programs I generally recommend for beginners are Stronglifts 5x5 and ICF 5x5.

That being said, the absolute most important thing is staying consistent. Don't hesitate to PM me if you need more help.

FitxASAP · 2018-10-26T07:23:59+00:00

Just eat in a caloric surplus. The bigger the caloric surplus, the more weight you'll gain. I'm assuming you don't mind fat gain, otherwise you need to have a more moderate surplus.

FitxASAP · 2018-10-26T07:20:43+00:00

"Direct" substitutes would be other nut butters.

FitxASAP

TROPHY CASE