In light of heading back after the "injury". - JP Fitness Forums

CharDar · 03-08-2008, 06:48 PM

Well that time is drawing near and I'm stretching and trying to learn better form for Deadlifts and Squats before I hit the gym again.

The thing is... just doing bodyweight Squats and Deads is kind of irritating my lower back slightly. Also, I found out that my range of motion is pathetic. It's a challenge just to hit parallel on squats and deads alone.

At this point I don't know if I should go back to the gym and give it a go, or wait and recover more.

Cynic · 03-08-2008, 07:37 PM

Damnit, I had a good response typed out and it got wiped from the forum timeout.

If your form is bad and your back is hurting:

1. Drop weight.
2. Do an aggressive regimen of SMR and static stretching.

Read these:

TESTOSTERONE NATION - Feel Better for 10 Bucks
TESTOSTERONE NATION - Soft Tissue Work for Tough Guys

Get yourself a tube of tennis balls and a 12" or 36" Axis foam roller from EliteFTS:

http://www.flexcart.com/members/elit...d=114&pid=1468
http://www.flexcart.com/members/elit...d=114&pid=1479

I recommend both. The 12" is more portable. It'll fit in most gym bags. The 36" allows you to just flip over to work the other side.

The axis foam rollers are very durable. One coach I know says he's had his for 5+ years and it's still in the same shape. Mine have held up very well, much better than the typical white biofoam.

Also, watch this to learn about how to make your ankle more flexible:
YouTube - The FitCast- Ankle Mobility w/ Bill Hartman

It's gonna hurt like hell for a couple months. You probably won't be able to put your full weight on it. That means you definitely need it. Begin an aggressive regimen of SMR and static stretching. At least 3x/week.

Mobility and core strength are essential to good squatting and deadlifting
Also, you might consider doing Fat loss I and II. These have some very good preparatory exercises for the remainder of the book in them:

Swissball lateral rolls.
Supine hip extensions
Supine hip extensions w/ leg curl.

In addition, squats and deadlifts are on separate days, fat loss II has front squats in it (good for training squat form), and even seat cable rows will work the back to a degree (you could even sub in bent over rows).

Hunter · 03-10-2008, 08:56 AM

Good stuff, Cynic.

CharDar · 03-16-2008, 05:54 PM

Quote:

Also, watch this to learn about how to make your ankle more flexible:
YouTube - The FitCast- Ankle Mobility w/ Bill Hartman

It's gonna hurt like hell for a couple months. You probably won't be able to put your full weight on it. That means you definitely need it. Begin an aggressive regimen of SMR and static stretching. At least 3x/week.

I just started playing Soccer again, and my ankle's are KILLING ME! Is this a result from doing those ankle mobility moves?

Cynic · 03-16-2008, 06:15 PM

How long has it been hurting? Since you started doing SMR?

CharDar · 03-16-2008, 06:28 PM

It's only hurting when I play soccer, but I've been doing it ever since SMR.

Cynic · 03-16-2008, 06:34 PM

Hmmm, this is just speculation, probably even wrong, but...

If your ankles were excessively tight, the muscle bore the load all the time. If you're now starting to gain mobility, your tendons, ligaments and cartilage may be bearing more of the load.

Are you taking glucosamine and chondroitin? Try that and give some adaptation time.

One last question, when you started NROL, what was your training age? Was NROL your first serious lifting program?

CharDar · 03-16-2008, 06:49 PM

Quote:

Originally Posted by Cynic

Hmmm, this is just speculation, probably even wrong, but...

If your ankles were excessively tight, the muscle bore the load all the time. If you're now starting to gain mobility, your tendons, ligaments and cartilage may be bearing more of the load.

Are you taking glucosamine and chondroitin? Try that and give some adaptation time.

One last question, when you started NROL, what was your training age? Was NROL your first serious lifting program?

No I'm not taking any of those two supplements.

I started NROL January 1st 08' when I was 20 and now I'm 21. And yes NROL was my first program, ever. Ever since then, I've never lifted weights.

Cynic · 03-16-2008, 09:03 PM

Ok, Lou may have different than myself, but I'm a big proponent of doing fat loss I and II as GPP for the rest of the book, especially if you are new to lifting. Its high reps force you to use lower loads and the higher rests give some real recovery time.

I think your next step should be FLI.

G&C are good for joint health, but recently someone posted a study showing it's benefit only to those already having joint issues.

Oh, FWIW, training age refers to how long you've been lifting, as opposed to your physical age, which measures how long you've been breathing.

CharDar · 03-17-2008, 03:24 AM

Quote:

Originally Posted by Cynic

Ok, Lou may have different than myself, but I'm a big proponent of doing fat loss I and II as GPP for the rest of the book, especially if you are new to lifting. Its high reps force you to use lower loads and the higher rests give some real recovery time.

I think your next step should be FLI.

G&C are good for joint health, but recently someone posted a study showing it's benefit only to those already having joint issues.

Oh, FWIW, training age refers to how long you've been lifting, as opposed to your physical age, which measures how long you've been breathing.

I agree. Just looking through the workout you can really tell that those programs give you a better base than the others if you're new.

Two more questions... Should I finish Hyper I or just dive right into FLI/II? Do I really have to Lose Fat on the Fat Loss programs? Because frankly I don't need to lose any fat, I'd rather gain muscle/strength. So basically, can I still bulk on the Fat Loss programs, or would that just be stupid?

Hunter · 03-17-2008, 12:36 PM

Quote:

Originally Posted by CharDar

Two more questions... Should I finish Hyper I or just dive right into FLI/II? Do I really have to Lose Fat on the Fat Loss programs? Because frankly I don't need to lose any fat, I'd rather gain muscle/strength. So basically, can I still bulk on the Fat Loss programs, or would that just be stupid?

1) Jump right into FL I.
2) You can gain mass on the FL programs - it's a function of calories. Eat more than you burn. It's also been shown that new lifters can simultaneously gain muscle and burn fat.

Cynic's right on in pointing out that the FL programs are a natural extension of the Break-in.

CharDar · 03-19-2008, 06:39 PM

Quote:

Originally Posted by Hunter

1) Jump right into FL I.
2) You can gain mass on the FL programs - it's a function of calories. Eat more than you burn. It's also been shown that new lifters can simultaneously gain muscle and burn fat.

Cynic's right on in pointing out that the FL programs are a natural extension of the Break-in.

Alright... so I'll be "bulking" on Fat Loss I! LOL!

I guess I'll start back up in early April then because I'm all messed up! I just kinda hurt my knee today and I pulled my left groin muscle last week, along with my lower back!!! Crazy!!!

Can't wait to start back up though! My key word is SLOW!