JP Fitness Forums - Training Discussion http://forums.jpfitness.com Ask workout questions or share your knowledge. en Sun, 22 Nov 2009 01:43:29 GMT vBulletin 60 http://forums.jpfitness.com/images/misc/rss.jpg JP Fitness Forums - Training Discussion http://forums.jpfitness.com Placenta Cream http://forums.jpfitness.com/training-discussion/40344-placenta-cream.html Fri, 20 Nov 2009 19:31:01 GMT Oh yeah...

Quote:
Liverpool manager Rafael Benitez has defended the controversial use of a placenta-based treatment at a Serbian clinic to get four of his top players fit for a crucial week of fixtures.

Glen Johnson, Fabio Aurelio, Yossi Benayoun and Albert Riera have all visited the Belgrade clinic run by physiotherapist Mariana Kovacevic, having previous been ruled out for up to a month with calf and hamstring injuries.

Following a massage with the placenta cream, all four have returned to full training and are in line for Saturday's vital home Premier League clash with Manchester City, with a Champions League trip to Hungary to face Debrecen on Tuesday and the Merseyside derby at Everton next Sunday.

Boss Benitez is desperate to salvage Liverpool's season and get them into the Champions League again next year, and he was prepared to try almost anything to get his top stars fit.

Benitez said: "We knew of other players at Premier League clubs who have been to Belgrade for treatment with this lady, and we were made aware that it was very effective. [Manchester City's] Pablo Zabaleta told Riera about it.

"She has been working for seven years with top-class sportsmen, not just footballers. So she has the experience.

"We felt it was a good opportunity to send some of our players. We sent two, Benayoun and Riera and they came back and started training straight away. So we decided to send two more, Johnson and Aurelio, and the same thing has happened. They have been training and all four will be in the squad against City.

"Arsenal's Robin van Persie went earlier, but now there are several more top players who are going to have treatment in the same way. City have sent two, (Vincent) Kompany and Zabaleta beforehand, and they were playing within days.

"There have been no injections, it is a placenta cream applied with a (massage) machine that creates waves of pressure."

He added: "We sent our players, and Van Persie was there. Kompany and Zabaleta have also been there, and we have been made aware of the success of this treatment over several years.

"Many top players have been going there for seven years, it has been successful and I believe it is safe.

"It is good for specific injuries, doctors have explained the treatment and the components of the cream that is used. We are happy with it.

"We checked it out when we became aware of the different players who had been there. I must admit we have been surprised with how well it has worked.

"It means we have players available and training that we expected to be out for several weeks. Can we guarantee that they are fully fit? We will see, but they have trained with the rest of the team for three days and they are OK."
]]> Training Discussion ninja http://forums.jpfitness.com/training-discussion/40344-placenta-cream.html Length of workout? http://forums.jpfitness.com/training-discussion/40333-length-workout.html Fri, 20 Nov 2009 07:13:06 GMT Articles typically suggest that you workout no more than an hour (Jason Ferruggia suggest 45 min), due to lower baseline testosterone levels & increase in cortisol production.

If you account for prescribed rest periods, typically suggested 60-180 seconds depending on the intensity, you can easily go over that 45 minute mark.

Currently I am on NROL hypertrophy III. Week 1 of Workout A has you doing six different exercises in sets of six with two minute rest periods. That is about 72 minutes of rest. I guess what I'm trying to ask is, what qualifies for over-training?

I am getting good gains, and I understand they come slowly but I do not want to be counterproductive as well. This has to be a good program, otherwise Lou Schuler / Alwyn Cosgrove wouldn't be successful strength conditioning coaches. There just seems to be alot of conflicting / confusing info out there.

cheers,

gene ]]> Training Discussion genefromok http://forums.jpfitness.com/training-discussion/40333-length-workout.html Help a college golfer! http://forums.jpfitness.com/training-discussion/40319-help-college-golfer.html Wed, 18 Nov 2009 22:23:00 GMT Hey everybody,

I would REALLY REALLY appreciate anyone that can take a few minutes to help, I work out a lot and I wouldn't say I know tons, I know the basics of working out....I am trying to develop a solid plan for the next few months.

Currently:

5'3'' 135 lbs....would like to be 120

i am short...with most of my fat id like to lose in my belly/thighs.

I want to maintain strong leg strength for golf, so I do want to lift not just run to lose weight/fat.

On basic arm and leg weights, should I be doing 3sets of 12, 5 sets of 5, 2 sets of 20...thats where I would like to learn more about.

Also, I have access to a gym but its far away, in a perfect world I could do some strength stuff at home....lunges? that kinda stuff that would not only lose fat but built muscle (or do I have to hit the weights).

Also when I run, should i distance run? speed run? incline?

thank you sooo much to anyone that can help me build a solid program! ]]> Training Discussion golfgirly http://forums.jpfitness.com/training-discussion/40319-help-college-golfer.html abs workout http://forums.jpfitness.com/training-discussion/40317-abs-workout.html Wed, 18 Nov 2009 18:25:07 GMT i have a question and i'm brand new to the forum so if my question was addressed elsewhere let me know :) ..why is it that the days I work my abs (3 times a week) they look the worst? sort of "bloated" and less defination. I always thought the day after I work my abs is when they would worse, due to repair of the muscles. sorry if the question sounds dumb, i just can't figure it out. :confused:
thanks! ]]> Training Discussion Lov2Exercise http://forums.jpfitness.com/training-discussion/40317-abs-workout.html Question about push up frequency http://forums.jpfitness.com/training-discussion/40316-question-about-push-up-frequency.html Wed, 18 Nov 2009 18:18:25 GMT Newbie question here.

I'm still working on my push up abilities- I can do maybe 2 or 3 real ones only, so I'm doing them on a raised surface while I build up my strength (go Smith machine!). I am of course eager to be able to do more real push ups, so I've been reading a lot about how to work your way up in number. A common thing I've read is to 'just crank out a few push ups every day'. But doesn't this go against the idea of letting your muscles rest? Is it that you should only do a few so you don't fatigue yourself on your not regularly scheduled push up days?

If they are a challenge, I dont see how that isn't asking for trouble. :confused: ]]> Training Discussion pandagirl80 http://forums.jpfitness.com/training-discussion/40316-question-about-push-up-frequency.html Looking for advice http://forums.jpfitness.com/training-discussion/40313-looking-advice.html Wed, 18 Nov 2009 18:00:27 GMT My weight is 162. I started working out 05May09 and stopped 24July09 because of a week mission. Along our mission I got sick on the last day and... My weight is 162.

I started working out 05May09 and stopped 24July09 because of a week mission. Along our mission I got sick on the last day and went home on leave a little while after that incident. I had a two and a half month or maybe three months of not working out. Just started again mid October so it's been about a month getting back on it.

On the first day working out my squat was 125, bench 150, press 95, dead lift 165, power clean at 115.

When I stopped it was... squat 230, bench 190 (245 1RM), press 145, dead lift 190, power clean at 130

These were 3 sets 5 reps.

As of now I am doing 5x5 and 6x3 on my A day, little light on my B day and heavy on my C day.

Squats 5x5 at 275 (300 1x5 315 1RM)
Bench 6x3 at 230 (235 1x3 250 1RM)
Dead lift 1x5 at 260 (1RM 315)
Press 3x5 at 135
Power Clean 3x5 180

Wow I got off track, was talking to my team leader.... Umm.. I guess what I really am looking for is, am I on the right track for my weight as far as what I have listed on what I can do at the moment and the amount of time I've actually been at the gym. I guess it important to know I go 1 on(A) 1 off 1 on(B) 1 off 1 on(C) 2 off right now.

I always get off subject, little add bare with me :). So if I need to explain anything better let me know, my girl always tells me I'm so vague. But overall any advice would help.

Thank you. ]]> Training Discussion AutoBotAuz http://forums.jpfitness.com/training-discussion/40313-looking-advice.html Mahler’s Monday Morning Motivator # 281 – The Egg Timer http://forums.jpfitness.com/training-discussion/40291-mahler-s-monday-morning-motivator-281-egg-timer.html Mon, 16 Nov 2009 14:19:01 GMT *Mahler’s Monday Morning Motivator # 281 – The Egg Timer* *_The Egg Timer_* (11-16-09) The other night, as I came down the steps in my home, I... Mahler’s Monday Morning Motivator # 281 – The Egg Timer

The Egg Timer (11-16-09)

The other night, as I came down the steps in my home, I glanced out the front door. It was already dark at 5:30. Damn, I hate this time of year for the early death of its days. With darkness, depression seems to follow closely and stealthily. This is probably the reason that I like the holiday season so much, because it is a balm that soothes away the depression of the dark and the cold.

Well, enough musing about the impending winter. Because of the darkness outside it was apparent that the lamp post at the end of the driveway had not come on automatically. I realized that, with the time change, not only had time fallen back one hour, but I had fallen back on my twice yearly chore of resetting the timer on the light. I paused at the switch; popped open the little plastic door on the timer and pressed the “mode” button and began the process of resetting the timer. With a few depressions of tiny little buttons with big fat fingers, the job was done and light was beaming from the lamppost.

As usual with my mental processes, and not a little due to my age, this simple task started the wheels of reminiscence turning. I recalled that my mother had kept a little device on the shelf above the stove, when I was a child. It was called an egg timer. It was simplicity personified. A glass tube, pinched in the middle and filled with a little sand. When cooking an egg, you turned it over so that the sand was in the top portion and when it slowly made its way to the bottom, your egg was done. It was nothing more than a miniature hour glass, a device which had been around since the fourteenth century and yet it still served its purpose.

As I grew older, technology did too. That little egg timer morphed into the mechanical kitchen timer with a knob that you turned and set to the desired number of minutes and waited for the bell to ring to tell you that your food was ready. Like the egg timer, it’s still around, and actually had many lives in the form of little chickens, pigs, cows and other assorted animals, vegetables and fruits. It was somehow distasteful to twist the head of a chicken to time the cooking of same and gave new meaning to the expression “to choke the chicken.”

Finally, with the rapid development of computers, microprocessors and all the other technology I fail to comprehend, we were introduced to the digital timer. And were we ever! Digital technology was applied to everything from clocks to coffee pots, and, of course, my outdoor lamppost. With this technology, not only does the device keep track of time, but it completes a function, like making coffee, turning on a light, cooking a meal and waking me up. Damned, technology!

Funny, though, that with all the advancement in the tracking of time and the automatic execution of so many activities, our own actions are still like that little egg timer. We still have to make the effort, pick ourselves up, turn ourselves in the right direction in order to start working. No machine, mechanical or digital, is going to do that for us. And, if we are unwilling to make a commitment, just like that little egg timer, the sands might be running out.

___________________
Copyright 2004-2009 John R. Gesselberty. Mahler's Monday Morning Motivators (MMMM) may not be copied or used without permission of the author. All rights reserved.

* * * * * * * * * * * * * * *
Have a Great Week!

* * * * * * * * * * * * * * *
]]> Training Discussion Mahler http://forums.jpfitness.com/training-discussion/40291-mahler-s-monday-morning-motivator-281-egg-timer.html Fixing My Hips http://forums.jpfitness.com/training-discussion/40288-fixing-my-hips.html Sun, 15 Nov 2009 20:57:35 GMT In a nutshell: Took a lot of time off from lifting, now back in the gym. I've been doing a pretty basic 3-day full body routine for a few weeks now.

My hips are hurting, specifically when squatting, but now they kind of ache all the time. I started reading up on the interwebs the other day and came across some of Cressy's and Robertson's articles on t-nation. From their articles, it sounds like I have anterior femoral glide syndrome and an anterior tilted pelvis. So basically my butt and abs are weak. I should add that I work in an office and I'm at a desk all day.

I need help building a routine. Here's the recommendations from the "Hips Don't Lie" article:

Quote:
Example Workout for those in Anterior Tilt

Foam Rolling
Glutes, hamstrings, calves, adductors, quads, TFL/ITB, peroneals (additional focus on quads/hip flexors)

Static Stretching/Activation
1A) Psoas or Rectus Femoris Stretch, paired with
1B) Glute Bridge
2A) Piriformis Stretch, paired with
2B) Side-Lying Clam

Mobility Training
Knee Hugs, Pull-Back Butt Kicks, Warrior Lunge with Twist, Running Butt Kicks, Crossover Overhead Reverse Lunge

Strength Training Exercise Selection
Sumo Deadlift
Long-Stroke Walking Lunge
Pull-throughs
Single-Leg RDL
The foam rolling, stretching/activation, and mobility training I'm ok with. I'm mainly wondering about the strength training section.

1) Should I be doing all of those exercises each workout, or split them up? So say workout A I would be doing sumo deadlifts and pullthroughs, and then workout B I would do walking lunges and single leg RDLs.

2) Are sumo dls supposed to be heavy/low rep? The article doesn't mention a set/rep range.

3) Should I still be doing quad work like split squats or step ups? (I know squats are out of the question for now.)

4) Do you think this sounds like a good plan? If not, how would you set it up and/or what else should I be doing? ]]> Training Discussion abc123 http://forums.jpfitness.com/training-discussion/40288-fixing-my-hips.html Underweight, and out of shape =( http://forums.jpfitness.com/training-discussion/40285-underweight-out-shape.html Sun, 15 Nov 2009 07:48:50 GMT I am 20 years old, 6'2.5", and I weigh about 130lbs. I really want to build weight and be healthy. I really do not look my age, people often mistake me for a 15-16 year old boy, if it wasn't for my height I would easily pass for one. My thin and pale complexion does not help.

The only thing I really have for workout materials in our household/family are an old school rusty body row, two 10lb dumbells, some Tae Bo cardio/flex DVD's and a ton of motivation.

I am working on eating more, on top of going to physical therapy for a breathing problem and really bad posture. Apparently my torso is twisted, in that one rib is twisted out, while one twists in, and my shoulder blade on one side is lower than the other (significantly) but we are working on it.

I really do not know where to start with my health, outside of what my physical therapist is doing. The breathing problem is not one that interferes with me working out, its something to do with when I sleep, and he encourages working out, especially after seeing how thin I am.

I am not looking to get huge muscles and crazy ripped, just healthy right now, I'd be pumped if I could get up to 150lbs in a few months. ]]> Training Discussion cazbkr89 http://forums.jpfitness.com/training-discussion/40285-underweight-out-shape.html A New Contender for Dumbest Exercise http://forums.jpfitness.com/training-discussion/40282-new-contender-dumbest-exercise.html Sun, 15 Nov 2009 01:26:39 GMT I've seen people do some stupefying moves in the gym, but a serious contender for dumbest exercise has emerged: The Sissy squat leg press.

What could possibly go wrong?:D

]]> Training Discussion kuri http://forums.jpfitness.com/training-discussion/40282-new-contender-dumbest-exercise.html Callanetics... doing it at the gym... http://forums.jpfitness.com/training-discussion/40265-callanetics-doing-gym.html Sat, 14 Nov 2009 02:52:22 GMT So I have been doing callanetics for quite a while now.. and I love it alot.. I believe it has helped me look and feel tons better.. So now that... So I have been doing callanetics for quite a while now.. and I love it alot.. I believe it has helped me look and feel tons better..

So now that I finally have a gym membership, I dont want to stop doing the callanetics, so I was doing some of my callanetics, then going to the bike, in like 15 minute circuts..

I guess no one at my gym has ever seen anyone do callanetics so I had like an audience.. Which I dont care, I'm there to get fit and healthy like most of the other people there..
Now my next question, since this seems to be such a distraction to others, should I save it for home?
Does anyone else do callanetics?
I'd love to hear from others, and heck if anyone was a person staring at me at my gym in brooklyn and you wanna try it out, i'd be willing to help ya! hahahha

www.callanetics.com ]]> Training Discussion Bimbo http://forums.jpfitness.com/training-discussion/40265-callanetics-doing-gym.html DDR for quickness and foot speed? http://forums.jpfitness.com/training-discussion/40259-ddr-quickness-foot-speed.html Fri, 13 Nov 2009 19:30:57 GMT Anyone ever heard of this? I was reading about Marcus Morris from KU basketball, who put on 30 lbs in the off season and got up everyday with the... Anyone ever heard of this? I was reading about Marcus Morris from KU basketball, who put on 30 lbs in the off season and got up everyday with the trainer to play DDR to improve his quickness...

“I always wanted to do that, to be honest,” said Morris, whose vertical leap has improved from 28 inches to 34 since last year. He says he has improved his quickness thanks in part to the game “Dance Dance Revolution” he played in the offseason at 6 in the morning with KU trainer Andrea Hudy.

So, does it really work? Seems like a cheap fun way to improve foot work and speed if its for real. ]]> Training Discussion kmfisher http://forums.jpfitness.com/training-discussion/40259-ddr-quickness-foot-speed.html Zercher Squats http://forums.jpfitness.com/training-discussion/40258-zercher-squats.html Fri, 13 Nov 2009 18:33:33 GMT I don't know how many of you make Zercher squats a regular part of your workout, but I would highly recommend this exercise.

One big advantage is that it can be done safely without a cage. All you need is something strong to hold the bar at around mid-thigh level. And dumping the bar just involves letting it go from the crook of your arms.


Also for me, and no doubt many others, this is a more functional exercise than back squats. I rarely get under weight with my shoulder, but I am constantly squatting down to pick up my child or a bag of dog food, charcoal, etc.

Just my $.02. ]]> Training Discussion nanook http://forums.jpfitness.com/training-discussion/40258-zercher-squats.html <![CDATA[Has anyone tried Rachel's new book?]]> http://forums.jpfitness.com/training-discussion/40250-has-anyone-tried-rachels-new-book.html Fri, 13 Nov 2009 00:57:00 GMT The female body breakthrough? Any thoughts and or opinions? Thanks The female body breakthrough? Any thoughts and or opinions? Thanks ]]> Training Discussion pharma_gal http://forums.jpfitness.com/training-discussion/40250-has-anyone-tried-rachels-new-book.html Gym etiquette ??? http://forums.jpfitness.com/training-discussion/40237-gym-etiquette.html Wed, 11 Nov 2009 21:29:37 GMT ok so this is my first time joining a gym in over 10 yrs. Im doing it all by my self like a big girl lmao.. (ok sorry for the dry sense of humor) ... ok so this is my first time joining a gym in over 10 yrs. Im doing it all by my self like a big girl lmao.. (ok sorry for the dry sense of humor)

Anyway.... Can someone share some gym etiquette for me?
Im a female. I joined Ballys.

What is one to do, not to do, bathrooms, locker rooms, etc..

or even if someone could share a link with me?

I am not very new to my area (Brooklyn been here almost 3 yrs) but have not really met anyone or anything.. so I think this would be a good way for me to meet people too...

Another thing.. do you tip the childcare ppl? and whats appropriate?

anything you can think of to share with me would be SOOOOOOO HELPFUL!

Thank You All so much in adance, espically if this is a question that has been asked alot.. ]]> Training Discussion Bimbo http://forums.jpfitness.com/training-discussion/40237-gym-etiquette.html