****Official Beginner Question Thread**** - Page 480

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****Official Beginner Question Thread****

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09-02-2011 , 10:51 AM

#11976

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote:

Originally Posted by GMan42

racist ban

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09-02-2011 , 11:00 AM

#11977

fredd-bird

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 19,337

for your collection

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09-02-2011 , 02:08 PM

#11978

Desenzano

grinder

Join Date: Jul 2011 Posts: 434

Hey, I just started working out and now I wanted to make a personal training scheme, because the standard tracks at my gym don't seem to be optimal.

Found this website (http://exrx.net/Exercise.html) with all sorts of exercises. The thing I'd like to know is: how many times do you have to do these exercises, so for example 4 sets of 12, or 3 sets of 20, like that.

If anyone has any other suggestions, please let me know. Thanks.

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09-02-2011 , 06:01 PM

#11979

Ra_Z_Boy

Carpal \'Tunnel

Join Date: Aug 2006 Posts: 36,966

I recommend you read the FAQ. It should answer most of the questions you have right now. If you have more or want further info ask away.

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09-02-2011 , 11:03 PM

#11980

freddy827

adept

Join Date: Apr 2007 Posts: 1,076

Just got back from doing my second workout
squats 3x95 (finished a set of 105 but slowed down my rep a bit too much)
deadlift 1x135
over head press 3x75
penlay rows 2x115 (really unsure on proper technique here, may scratch these just for chin ups)

also my left hand keeps going numb (falling asleep) any idea what is up with this? I believe its the squats that are causing it.

Last edited by freddy827; 09-02-2011 at 11:17 PM.

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09-03-2011 , 12:54 AM

#11981

freddy827

adept

Join Date: Apr 2007 Posts: 1,076

2 hours after working out hand still tingly

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09-03-2011 , 10:41 AM

#11982

AAAAlex_

newbie

Join Date: Jul 2011 Posts: 31

Quote:

Originally Posted by DOGISDEAD

q for people who have used SS while cutting, how do you tell if you're progressing at the right pace or when you should reset? since normally you're supposed to reset when you stall, but when you're cutting you're basically just trying to lift the same weights every time right?

Keeping the protein high I still managed to increase my lifts but the whole point of SS is to eat an absurd caloric excess so cutting may not be a good idea.

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09-03-2011 , 10:48 AM

#11983

AAAAlex_

newbie

Join Date: Jul 2011 Posts: 31

Quote:

Originally Posted by DrunkHamster

I'm still doing SS, but I'm thinking about changing up my program. It's not so much that I'm at the end of linear gains, but I'm finding the recovery from heavy squats/deadlifts to be brutal. I'm considering switching to the following as a midway point between beginner/intermediate:

M: Squats, Bench/Press, PCs/Pendlay Rows
W: Light squats, Press/Bench, Deadlift
F: Squats, Bench/Press, Rows/PCs

If anyone has a better idea for programming, I'd love to hear it. Also, what % of your 5 rep max is reasonable for light squats day?

Push/pull might be the best for you.

Push
Squat
Bench
OHP
add calves and dips

Pull
Dead
Rows
Glute Ham Raises - you need core work if you're squatting heavy
add pull ups and curls

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09-03-2011 , 10:50 AM

#11984

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by freddy827

2 hours after working out hand still tingly

I've had problems like that sometimes. With me, its a nerve that runs from the neck to the hand that gets impinged somewhere in the shoulder and/or elbow.

You probably have some imbalances that need to be addressed. Maybe poor form in something could be contributing as well.

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09-03-2011 , 04:08 PM

#11985

freddy827

adept

Join Date: Apr 2007 Posts: 1,076

I think the problem was placing the bar on my neck/spine instead of my traps. Woke up and still numb but its not as bad today.

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09-03-2011 , 06:03 PM

#11986

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote:

Originally Posted by AAAAlex_

Keeping the protein high I still managed to increase my lifts but the whole point of SS is to eat an absurd caloric excess so cutting may not be a good idea.

Disagree. It depends on your starting point. If you're pretty overweight, you can certainly follow the SS linear progression and still progress a lot before stalling. If you're at pretty low BF with decent lifts, not so much and it's prob better to scale down the squat volume at least. It's definitely possible and in fact pretty optimal for most to follow something like SS to maintain muscle mass and strength though. Shouldn't be too surprising since intensity is high and volume is fairly low, the hallmarks of a good program for cutting.

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09-03-2011 , 06:33 PM

#11987

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by freddy827

I think the problem was placing the bar on my neck/spine instead of my traps. Woke up and still numb but its not as bad today.

That's a seriously bad form issue. You might have compressed a nerve. Hopefully that heals up ok.

Make sure to pull your shoulder blades back and create a shelf with your back muscles for the bar to sit on. The bar should never come near your spine if you're doing it right.

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09-03-2011 , 07:07 PM

#11988

freddy827

adept

Join Date: Apr 2007 Posts: 1,076

Yah I agree terrible mistake on my part. Glad I caught it early though, don't think I did any real damage. Ordered DVD and going to start squats again with just the bar for my next workout to try to to get my form down.

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09-04-2011 , 12:49 PM

#11989

Hardgrove

adept

Join Date: Apr 2006 Posts: 935

I need an estimate on my GF's maintenance kcal intake. She's 27, 5'4/119lbs and works out a couple of times a week on average. Thanks!

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09-04-2011 , 12:53 PM

#11990

fredd-bird

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 19,337

http://safedietplans.com/bmr-calculator.html

http://www.bmi-calculator.net/bmr-calculator/

http://www.muscleandstrength.com/too...alculator.html

http://www.fitwatch.com/qkcalc/bmr.html

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09-04-2011 , 04:23 PM

#11991

Hardgrove

adept

Join Date: Apr 2006 Posts: 935

Hehe, knew that was coming, but thanks

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09-04-2011 , 05:18 PM

#11992

Ra_Z_Boy

Carpal \'Tunnel

Join Date: Aug 2006 Posts: 36,966

Quote:

Originally Posted by AAAAlex_

Keeping the protein high I still managed to increase my lifts but the whole point of SS is to eat an absurd caloric excess so cutting may not be a good idea.

No. I think you need to read the book.

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09-05-2011 , 11:20 AM

#11993

llaa

journeyman

Join Date: Mar 2010 Posts: 227

hi

I'm doing SS and I've recently gotten some pretty sharp pain in my hip flexors/groin area when squatting, I'm guessing this is from letting knees travel forward at the bottom and not getting the posterior chain invlolved enough, but what do you guys recomend I do?

1. stop being a pussy and push through?(I workout at home so no one will see me cry

)
2. do squats with light weights and work on form?(I can do this with fairly minor pain)
3. just take a break from squats for a while and let it heal?

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09-05-2011 , 11:57 AM

#11994

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

It's possible you need to do 3. Personally, foam rolling didn't do me much good, though it might for you. Icing should help no matter what.

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09-05-2011 , 12:07 PM

#11995

DrunkHamster

adept

Join Date: Feb 2005 Posts: 945

Try foam rolling (the IT band especially), and if the roller is too big, use a tennis ball to hit the affected area. What I did when I had this problem was wait until the pain subsided a bit, then squat with v. light weight until I was confident my form was no longer messed up. Then when you start putting weight back on, you have to be really focused on keeping your weight over the back of your foot.

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09-05-2011 , 01:18 PM

#11996

blackize

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 10,520

Glute activation stuff fixed this for me

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09-05-2011 , 05:26 PM

#11997

txdome

Carpal \'Tunnel

Join Date: Mar 2007 Posts: 17,982

Quote:

Originally Posted by llaa

3. just take a break from squats for a while and let it heal?

take a week or ten days off. When you restart make sure you warm up enough and drop down some weight to make sure you get your form right. imo.

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09-05-2011 , 06:12 PM

#11998

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by DrunkHamster

Quote:

Originally Posted by blackize

Glute activation stuff fixed this for me

both of these^^ and roll your TFL/glutes with a lacrosse ball frequently.

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09-05-2011 , 09:50 PM

#11999

tiptop212

centurion

Join Date: Jul 2009 Posts: 160

I've been looking at intermediate programs to move to once I finish SS and am a little confused about grey skull LP. Is it meant to be an advanced novice program or an actual intermediate program?

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09-05-2011 , 11:45 PM

#12000

-C-P-

veteran

Join Date: Feb 2009 Posts: 2,288

GSLP is really just a blurring of the lines really. It's nice that Rip/other guys divided up programs between novice/intermediate but differences aren't really that defined. Its closer to 5/3/1 than SS imo but you can't really go wrong with GSLP, 5/3/1, or TM.

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