Though they aren’t necessary, It’s still the best overall body exercise you can do (standard deadlifts).
But, like anything, you can also do other things. Bent over rows, cable rows, pull downs, etc. Hit the back from lots of angles.
the L E G Z are the prime movers in ANY variation of the deadlift. Your erectors may feel like they are taking the brunt of it, but they should only be contracting ISOMETRICALLY. Might be using poor form or have a weak back too…such is life.
The actual elongating and shortening of muscle fibers occurs in the legs, primarily the hips and hamstrings. Now if you extend and flex your spine purposely or allow it to do so, then there is movement in the lower back, but why would you want to do that? It’s dangerous and it’s not like ur lower back is going to get huge. Your core musculature (including ur erectors) are there mainly for stability and support.
Quick question Magnus.
Read your periodization parts of programs and under 4th week, what’s it mean to unload?
Hmm, can I get a little help? I’ve been wondering about how to get some more variety in my exercise if I only have the following:
[LIST=1]
[]Free weights
[]Bench
[]Thing to do leg lifts
[]Bow thingy (to work out back?)
[/LIST]
I’ve basically been doing the same set of exercises all the time and I’m worried I’m not even progressing anymore. I’m pretty sure over the past few months, I’ve only increased my bench/squat and whatnot by about a few pounds.
Also, I’m debating between what Protein powders to buy. I normally buy 100% Whey from ON on Bodybuilding.com, but recently, I saw another type from Costco that was a little cheaper that included Soy, Whey, and this other protein that starts with a C. (Name is on the tip of my tongue…but I kinda forgot). It’s a little cheaper, but the servings are different (ie 2 scoops rather than 1, although I don’t mix by the scoops anyways, I use tablespoons).
if your a member to bodybuilding.com u can prolly find different exercises for those machines you have.
as far as protein, i use body fortress from walmart. hella cheap, tastes way better than GNC’s overrated shit, and its easy to get more when u run out.
Just means you cut back on volume and training intensity, to allow a full recovery.
Gotcha, thanks. I was thinking that, but didn’t wanna assume anything.
There are a variety of things you can do to switch things up for any workout. Say bench presses, you can do it incline, standard, decline. Do it with barbells, or dumbbells. Do it close grip, wide grip, standard grip. Do it with a supinated grip even. Then you can switch up your rep range, do 15 reps instead of 10, or do 5 reps with a weight you don’t normally use, if you do 10’s, etc.
If you aren’t making gains, I’d look at your nutrition first.
The new protein they have at costco is the EAS blend one. EAS makes good products. I’ve been using the chocolate from costco for a few weeks now. It tastes pretty good (even better if you add a couple drops of mint in there), and is a good price. I usually try not to get much soy in my diet, but it’s a few notches down the ingredient list, so I’m not too worried about it.
Think Casein was the protein you were thinking of. Although this may not be an optimal post workout protein, there are some new studies that are showing some benefit to a mix rather than a straight whey…I’m not agreeing with it, but it is out there.
I usually take 2 scoops 20 minutes before workout with creatine, then post workout I take 4 scoops, 50g of dextrose, and Creatine.
I use Cassein protein before I go to bed since its slow digesting etc, doesn;t taste that great, but I don’t care much for taste if it helps my hard work.
Glanced through a bit of this thread, and a lot of you guys obviously know your shit. So I have a couple questions:
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I want to burn fat on my stomach/ass/thighs. Which would be the best way to do this? Treadmill?
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I spend a lot of time in my room cause of school, would you guys recommend me to get some excersize/weights just in my room, or just work out at my school?
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You can’t target any part of your body, body fat reduction happens all at once. Treadmill involves less work than running because in running you have to maintain a constant momentum. On a treadmill, you’re actually doing less.
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Working out at school would probably be good cause it’s free, but if you really can’t and have the money, buy some free weights, A bar and some plates go a long way if you use a lot of variation time-to-time.
these 2 sentences made absolutely no sense to me…
9999
i would recomend you start dieting, and then doing cardio, running, swimming, biking to lose weight…
im outi
Roberth
Is that 6 scoops a day?
About losing fat, swimming is supposed to be great on your joints and a full-body workout that burns fat. Damn, when you look at it like that, swimming owns everything.
By the way, pretty much every girl I know loves a swimmer’s body. If you can get that shit, you got it made.
But aside from what to do, I gotta say diet first, too.
Too many people eat too much crap.
As a friend of mine put it (he’s a coach for the football team I think), working out, you do some of the day, some of the week. Diet is constant. You’re always eating. To him, diet is more important than everything else.
Question. Is it good to workout when your sore?
Also, How come somtimes after a workout my muscle will be hard and bulked out but other times it will be tired and loose?
Okay thanks. Its not even that Im fat, Im 5’10 and 180 lbs, I have some muscle on me too. Just seem to be planted on my ass a lot recently, and thats where the weight is :lol:
I’ve lost 25 lbs by eating at a caloric deficit and lifting weights. Conversely, I gained 30 lbs eating at a caloric surplus and lifting weights.
It’s all in your diet.
hello i need some tips on how to GAIN weight. im actually ok for my size with a BMI of 19.7, but a few extra pounds wont hurt. so… anytips? btw, i dont really eat much.
eat more and lift heavy.
sometimes after my workouts im not really sore. i dont judge my workouts success by my soreness. i remember when i first started lifting weights, after my leg day i could not shift my car, shit was sad i almost stalled at an intersection tryin to ease off the clutch in first:wasted: 
Using a treadmill involves less energy, that sound better?
Magnus, before I didn’t do periodization, but every 5th week I took a break and didn’t lift. Since the 4th week is unloading now, should I still be bothering to take that 5th week off?
i mean that is a statement, you did not really support it or maybe you tried to but it did not make sense to me because you said when running you have to maintain a constant momentum…so what kind of momentum do you maintain on a treadmill that makes it easier? i am just trying to understand…
i am not magnus but i would say that no it is not necessary to take that 5th week off…that is why the unloading week is there…
im outi
Roberth