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Old 11-25-2009, 09:44 PM   #101
JohnnyFondue
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Re: When is the best time to exercise?

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Originally Posted by _dave_ View Post
Stuck in my mind somewhere is a what I recall to be Rip quote saying optimal timing for max power is 3 / 13 hours after waking... but that could easily be someone else or an erroneous of my imagination
I think it's 3-11 but same thing pretty much. I think it's best to just listen to your body and figure out what is best for you.
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Old 11-26-2009, 02:13 AM   #102
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Re: When is the best time to exercise?

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I can't find the link but IIRC it's def a good idea to wait at least a couple hours after waking up before doing heavy squats / deads because of spinal discs needing to "settle" before being safe to bear such weights.

Stuck in my mind somewhere is a what I recall to be Rip quote saying optimal timing for max power is 3 / 13 hours after waking... but that could easily be someone else or an erroneous of my imagination
cressey and robertson talk about this as well. an disproportionate amount of back injuries happen within the first hour of being awake. i forget the particulars but something about the spine being in a decompressed state or water between the vertebrae or something
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Old 11-26-2009, 02:26 AM   #103
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re: ****Official Beginner Question Thread****

If I eat the same amount of calories every day with low/no carbs, will I see more lean mass gains than the same amount of calories consumed with more carbs?

Or is lean mass gains more a function of the amount of calories consumed?
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Old 11-26-2009, 04:01 AM   #104
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re: ****Official Beginner Question Thread****

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So I'm 19, 6''1 155 lbs and I want to gain weight. I've been working out, mostly with weights, for about 2 months 2-3 times a week. I recently started implementing running and spinning. I just read about GOMAD and I want to try it out and combine it with strong lifts 5x5. I just have a couple of questions. I apologize if the answers are really trivial and easy to look up, I just haven't been able to find them (although I haven't looked very hard ldo)

Do strong lifts completely replace your regular workout? If so, does that mean I should stop doing cardio?

From my understanding squats make your ass bigger. I really don't want this to happen. I want my ass to be nicely shaped and firm, but not huge. Is this gonna be a problem if I do squats? Should I just stick to running and spinning? Or can I combine the two?

What impact does body shape have on how useful this program is?

Also I typically only get between 6.5-7.5 hrs of sleep. Is this a big problem?

Thanks in advance
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Forgive my ignorance, but why would I want my waist to get bigger? I don't want to get fat. I've got a 34 inch waist right now and I think that's too big. Also, when I'm talking about my ass, I guess I'm confused by exactly what "bigger" means. I mean I want it to get round and toned, but I wouldn't want it to be big like the ass of a 300 lb woman, even if it was firm.

Thx for the replies btw
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thx for the replies
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Originally Posted by fullontilt87 (on Rip's Q&A)
Hey Mark, so I'm 19, 6''1 155 lbs and I want to transform my body. I've been working out with machines, free weights, and some cardio, for about 2 months 2-3 times a week. I want to gain a bit of weight and some muscle but I don't want to get huge, just add some tone. Like maybe put on 15-20 lbs tops. My goal really isn't to be able to lift an insane amount, just make by body a bit more athletic-looking.

In order to gain weight, I was thinking about trying half of GOAMD. So I'd drink 2L of milk instead of 4. Thoughts on this? Also, is it really bad if i do a bit (like maybe 15-20 mins) of cardio (running) on my off days? What if I did spinning once a week instead?

Another worry I have is that my ass is gonna get really big. I've been doing air-squats for a couple of months and i've definitely noticed an improvement, but I know it could be better. I want my ass to get rounder and firmer, but I want it to get smaller rather larger. I guess what I'm saying is I don't want it to be turn out really big, (although given my current height and weight, I wonder how big it could really get), just nicely-sized, firm, and round.

Will following your program (or the modifications i've suggested) yield the results I want? If not, can you recommend a different program?

I apologize if the questions seem redundant, I just haven't been able to find satisfactory answers yet.

Anyways I did order your book, and I look forward to reading your book even if i don't follow your program.

Cheers

Cliffs: I want to get stronger and add a bit of weight, but overall my goal is just to become more athletic-looking rather than huge.
link to thread over there.
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Old 11-26-2009, 04:38 AM   #105
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Substitutes for SS

Hi, over the Thanksgiving break my school weight room is closed, but I will have access to another room that has some random machines, a set of dumbbells up to 50 lbs, and some treadmills and crap like that.

I will miss 2 normal SS workouts, what is the best thing I can do in the meantime using just bodyweight + that equipment.
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Old 11-26-2009, 04:40 AM   #106
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re: ****Official Beginner Question Thread****

lol @ omitting rip's answer. clicking was well worth it.
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Old 11-26-2009, 04:41 AM   #107
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Re: Substitutes for SS

RossTraining.com. Or you can take a few days off. Probably won't kill you.
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Old 11-26-2009, 06:13 AM   #108
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re: ****Official Beginner Question Thread****

They're like doctors, you know.

And wtf at being 6' 1" 155lbs and having a 34" waist??? Is that just me or does it sound correct.
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Old 11-26-2009, 06:39 AM   #109
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re: ****Official Beginner Question Thread****

Does someone have a good link to info about nutrition. I understand that you want to consume x calories per day, and generally know how many calories various foodstuffs have, but ...... I'm no expert of when you want proteins, when you want carbs, what you should eat at different times of the day, what you should consume before a workout, after a workout etc. I'm looking for something easy to understand and bs free, LOTS of bs out there on diet imo.

Thanks.
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Old 11-26-2009, 10:46 AM   #110
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re: ****Official Beginner Question Thread****

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Originally Posted by JohnnyFondue View Post
They're like doctors, you know.

And wtf at being 6' 1" 155lbs and having a 34" waist??? Is that just me or does it sound correct.
i'm 5'8" -5'9" 165 lb with a 33" waist. its possible i guess (although highly unlikely).
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Old 11-26-2009, 10:50 AM   #111
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re: ****Official Beginner Question Thread****

Ok I was doing squats, deadlifts and press today.

My lower back kinda hurt after the workout, it is fine now, only hurts a little bit if I put pressure on it. Is this standard?
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Old 11-26-2009, 11:56 AM   #112
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re: ****Official Beginner Question Thread****

How is your form? Are you keeping your lower back straight while squatting/deadlifting or letting it round?
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Old 11-26-2009, 01:25 PM   #113
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re: ****Official Beginner Question Thread****

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How is your form? Are you keeping your lower back straight while squatting/deadlifting or letting it round?
I like to think that I keep it straight.
I mean it's not real pain, it could be normal soreness, but not really sure either.
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Old 11-26-2009, 04:04 PM   #114
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re: ****Official Beginner Question Thread****

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Originally Posted by PartyGirlUK View Post
Does someone have a good link to info about nutrition. I understand that you want to consume x calories per day, and generally know how many calories various foodstuffs have, but ...... I'm no expert of when you want proteins, when you want carbs, what you should eat at different times of the day, what you should consume before a workout, after a workout etc. I'm looking for something easy to understand and bs free, LOTS of bs out there on diet imo.

Thanks.
http://www.bodyrecomposition.com/
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Old 11-26-2009, 05:56 PM   #115
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re: ****Official Beginner Question Thread****

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i'm 5'8" -5'9" 165 lb with a 33" waist. its possible i guess (although highly unlikely).
This is reasonable. I have the same waist at 10 lbs more. Add 5 inches and subtract 20lbs and you then have a still bigger wasit... only one answer... FATTIE!!!!!!!!!!!
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Old 11-26-2009, 06:01 PM   #116
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re: ****Official Beginner Question Thread****

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This is reasonable. I have the same waist at 10 lbs more. Add 5 inches and subtract 20lbs and you then have a still bigger wasit... only one answer... FATTIE!!!!!!!!!!!
it's true. i hide behind my e-status to elude you from my fat stomach.
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Old 11-26-2009, 06:09 PM   #117
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re: ****Official Beginner Question Thread****

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it's true. i hide behind my e-status to elude you from my fat stomach.
Not u, our rounder, firmer ass gai.
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Old 11-27-2009, 10:30 AM   #118
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re: ****Official Beginner Question Thread****

Hi guys,

I have some butt wink when I squat. I see you guys suggest some stretching to fix that, is there anywhere I can read up on that? I do some of Cressey's MS stretching pre-workout, but that doesn't seem to be fixing this problem (unless I'm doing something wrong).

Also, I've seen some of you guys mention that SS doesn't target horizontal pulls. Is this something you normally address with intermediate programming? If so, how?

Thanks.
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Old 11-27-2009, 01:28 PM   #119
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re: ****Official Beginner Question Thread****

Atrain,

butt wink is usually caused by tight hamstrings, and that's what you need to stretch. And be sure to keep your back in extension as well, and don't go waaay low (although I doubt that's the issue).
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Old 11-27-2009, 01:52 PM   #120
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re: ****Official Beginner Question Thread****

I have the same problem. What's the best solution: dynamic stretching pre/post-workout, static pre/post, static while watching tv, yoga, something else?
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Old 11-27-2009, 04:35 PM   #121
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re: ****Official Beginner Question Thread****

Why do my farts smell so bad and why do I get the squits so much? I don't eat hardly any processed foods. I'm guessing its due to protein shakes? Or sitting on my arse too much?!
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Old 11-27-2009, 04:48 PM   #122
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re: ****Official Beginner Question Thread****

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I have the same problem. What's the best solution: dynamic stretching pre/post-workout, static pre/post, static while watching tv, yoga, something else?
Dynamic stretching is good anyway, so do that. Static/PNF stretching should do it, try that at first.
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Old 11-27-2009, 05:00 PM   #123
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re: ****Official Beginner Question Thread****

i pretty much never stretched and my butt wink has all but disppeared. so, basically i would just keep doing SS trying to keep my back in extension. before trying stretches, throw in some RDL assistance. great stretch and you'll build strength at the same time.
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Old 11-27-2009, 05:06 PM   #124
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re: ****Official Beginner Question Thread****

Meh, it's not like stretching is a big time-waster. Doing a static stretch + PNF stretch takes basically no time, and even comes Rip-recommended. RDL is still good of course.
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Old 11-27-2009, 06:16 PM   #125
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re: ****Official Beginner Question Thread****

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i pretty much never stretched and my butt wink has all but disppeared. so, basically i would just keep doing SS trying to keep my back in extension. before trying stretches, throw in some RDL assistance. great stretch and you'll build strength at the same time.
I'd be very hesitant to add something like RDLs which are going to be much more demanding than GHRs. Even adding anything is typically cause for more fail than win.

RDLs as a sub for BEs if you want to move to a more complex rotation for back exercises would seem like a good idea. Going from DLs to DLs/PC to DLs/PC/Rows/Chins/BE/RDLs could be something. But who the **** cares? This is so much rotation you won't become competent at any movement.

Beginner programs trade lots of good stuff for simplicity, and this may be one of those times.
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