wieghtlifting somatic dysfunctions/workout planning

[RajMahal]

---

Members do not see this ad.

I don't know who else is into lifting. but I find that whenever I lift a lot of upper back, without doing lower back or middle back, the hypertonic muscles pull on my ribs and I get a thoracic rib out (gets pulled up). I try and include lower back and stretch a lot after the workout, but I'm wondering if anyone else has any recurrent SD's secondary to lifting and any suggestions that anyone may have to prevent them.

RajMahal
a.k.a. the incredible HULK

 

[stomper627]

As a bodybuilder, Im questioning your workouts....why would you lift upperback only? Are you talking your traps? So is this during shrugs? Or do you include your lats, and rhomboids? What about your paraspinals? You should really do all aspects. Very similar to people who dont lift legs....they will not get the size they desire in their upper body without increasing the size/strength in the lower body.
Im confused....tell me more about your training.
stomper

 

[drvlad2004]

I also weightlift a lot (4X per week including cardio), ever since I was 14. By the way you describe your workout routine, you are overemphasize one bodypart and slacking off on the others. Thus, your weaker bodyparts are not adequately compensating for the rest of the body. It is like seeing those *****s who only work upper body and totally forget about their legs. You should be including stifflegged deadlifts and supermans (arms and legs extended on a prone position), for the lower back. Also include exercises such as barbell rows, seated rows, and lat pulldowns (it is much better to pulldown to the chest and not down to the traps).

 

[cmudan]

I have a quick question for fellow body builders. I have been working out now for about 3 years on and off. My current stretch is 7 months. I am 5 5" 148lbs.

I am having trouble gaining size in my biceps/triceps. I notice a huge difference in my back and chest, but not arms. What's the deal? I feel like I'm working them just as hard, but maybe not.

One more for ya stomper, I have chest size, but lack definition. Although I have little fat on my body. What specific excersizes and/or grips on current excersizes can I change to focus on my inner pectorial and all around the bottom boundry of the muscle.
I once heard that a wide grip during bench press helps...
Thanks

 

[drchris33]

I too have been bodybuilding for awhile. For chest definition, I like cable crossovers, doing about 3-4 sets of 10-12 reps. Also might try to throw in decline bench press for hitting the inferior aspect of your chest. As far as growing arms, it could be a lot of factors. Genetics could be one. One of my favorite arm workouts is 7-ups. The weight will be lower than regular curls. Works best with a partner. Have your partner put their fist on your sternum. For the first seven reps, you are doing half from the bottom to your partner's forearm. Then for the next seven, you are doing half reps from the top of your curl to your partner's forearm. Then for the final seven, do seven full reps, with a long negative after the seventh rep. Do two to three sets of those. Guaranteed pump.

also, have you tried creatine?? I really bulked up on Cell Tech.

That is my $0.02

Chris

 

[drvlad2004]

Originally posted by cmudan
I have a quick question for fellow body builders. I have been working out now for about 3 years on and off. My current stretch is 7 months. I am 5 5" 148lbs.

I am having trouble gaining size in my biceps/triceps. I notice a huge difference in my back and chest, but not arms. What's the deal? I feel like I'm working them just as hard, but maybe not.

One more for ya stomper, I have chest size, but lack definition. Although I have little fat on my body. What specific excersizes and/or grips on current excersizes can I change to focus on my inner pectorial and all around the bottom boundry of the muscle.
I once heard that a wide grip during bench press helps...
Thanks

5'5" and 148 lbs! Damn, you need to put some meat on dem bones . Sorry, I am just busting you chops. I was a personal trainer before med school and also studied nutrition/exercise science. As for your question. I feel that a great back workout will also pump your arms. After my back workouts, my biceps get so fatigued that I often go light on biceps curls. If you want to see growth in your arms, you need to workout your triceps. Your triceps are about 2/3 of your upper arms. Personally, my arms are one of the easiest bodyparts to build. The reason why is because it is one of the smaller muscles of your body.

Also, workout the bigger muscles (i.e. back, chest) before hiting the smaller muscles (i.e. biceps/triceps). I think you will make more gains that way. More importantly, increase your caloric intake.

 

[RajMahal]

I think what was lacking in my workouts was lower back (supermans, etc) to compensate for the lats/traps that I was trying to hit hard. the school's gym here does not have a variety of equipment, as it is a temporary gym. we just recently got a hyperextension platform, which I've been using a whole bunch.

Whoever mentioned Cell Tech--I think that's the best creatine formula out there. I got visibly bigger in three weeks using that stuff, and it doesn't taste half bad.

later guys,

Raj

 

[jalabert]

Celltech? Come on guys, you're gonna be Docs someday. Be a critical thinker. What do you propose is in Celltech that made you bigger than taking creatine with Gatorade or sugar water?

Just wondering.

 

[raptor5]

Celltech? Come on guys, you're gonna be Docs someday. Be a critical thinker. What do you propose is in Celltech that made you bigger than taking creatine with Gatorade or sugar water?

Creatine in Gatorade is a much cheaper option than Celltech/Phosphagen HP. Plus it tastes alot better. Its a trade-off for a little bit sucrose instead of just straight dextrose. The other trade-off is the Na/K ratio but it is something I am willing to live with. I also usually add about 5g of glutamine in with my mixture.

Raptor5

 

[stomper627]

These guys are right...cell tech is a waste of money. Please tell me you guys arent buying it at GNC....its a 50% markup....youre getting taken.
Try the internet....site I use often is http://www.musclemagnepa.com/ its pretty good, can get some good deals on it.
Ive stopped using creatine....stopped getting the results I wanted....stick to whey now. Found that SciFit is pretty good, cheap, and tastes good....all that matters to me. Am upset with the recent banning of Ephedra. Total crap. Hmmm....could it be that a Fat, overweight pitcher down in FL for spring training, who wasnt eating or drinking, exercising in the FL heat and humidity....a guy who already had heat stroke just days prior....what was probably more the culprit? My bet is dehydration, rather than the ephedra. Anyway....will only make my cuts that much harder to get down....here we go caffeine!!!
Cmudan, I think at 5'5" and 148, I am questioning your chest size. If this is the offseason (I always make mine the winter...and 5'5", I push 190+ but never let my BF >14%), you need to work on your size. I would really start by putting on overall size....this means the focus of your lifts should be bench (flat, incline, decline), lifts(deads, shrugs, powercleans), and squats (front, back, split leg).
Never do the same routine more than 4 weeks. Variety is was builds you as you will become accustomed to whatever your doing.
Do agree with the cables....great chest workout...as you can go past midline, unlike the pecdec.
Bis, I double mine with tris....great day....arms in one shot! Burnout sets for bis....Fab5s....load up a preacher bar with 5 5' per side...do a set of 5 then have your partner strip a 5 of each side....another quick set of 5, etc, etc till you are just at the bar....finish it for 5. Do this 3-4 sets....great burn!
stomper

 

[PTjay]

another good site to purchase supplements...

www.dpsnutrition.com

good site, reputable, and best prices i've found (didn't check stomper's link though)

J

 

[RajMahal]

What I've heard is that a reason not to take creatine with gatorade is that the gatorade contains citric acid, which inhibits gatorade absorption and efficiency. I've heard that one of the best things to take it with is white grape juice and an alpha-lipoic acid supplement for maximum efficacy. The cocktails like cell tech contain a lot of dextrose and other osmotic goodies that will fill you up with water, but you can't deny that you will look a lot bigger, which can be a confidence booster, plus you will definitely get stronger. The key, though, is definitely water, water, water. As for you lecomers, where do you guys work out? I'm from Erie, PA originally. I worked out at pennbriar for years, but the best place in town, I think, is that place on 38th and greengarden, right by the bowling alley.

for arms, I agree that triceps is what will make your arms look huge. I like OH db press, skull crushers, and reverse grip pushdowns, doing pyramid sets of all of them, to try and build size.

I've found that ever since I started getting manipulated frequently, all my joints are hypermotile. I think I'm going to take an OMM break. ha.

does anyone have any experience with prohormone supplements? I've dabbled, but never actually followed through with a whole cycle. something about them doesn't quite sit right with me, maybe right before spring break to help get really lean. we'll see.

Raj

 

[Johnny69]

You all need to visit:

www.bodybuilding.com

There is so much information over there it is mind blowing, not to mention it is absolutely free!

There is also a forum with many specific sections for different aspects of bodybuilding. The boards are very busy (more so than SDN) and there are a lot of people who are exceptioanlly knowledgeable (and have the body to show for it) who are more than willing to help at no cost to yourself.

bodybuilding.com also sells every supplement under the sun at prices i gurantee are cheaper than anywhere else!

As for the chest: it is a myth that incline and decline bench presses specifically taget the chest in any particular way the clavicular head of the pec major is not specifically targeted in incline and the sterum head is not specifically targeted in teh decline, and this goes for "inner" and "outter" chest. Incline and decline are useful for providing variation which assists with growth.

It has already been mentioned, but your diet is just as important if not more important than your workouts, if you are not eating enough (of the right foods i.e.) then you are going to undermine your efforts despite how hard you workout in the Gym!

 

[jalabert]

RajMahal,

The original versions of the prohormone supplements (e.g. androstenedione) were garbage and probably a bit dangerous (estrogen elevation). The diols (e.g. 1 and 4 isomers) are of interest and some value. The latest crop though, such as 1-T and methyl 1-T are quite efficacious, but will also end over the counter prohormone supplements. The biden bill will likely pass this spring and modify the steroid control act to include most steroids other than DHEA and its isomers.

With regard to the serious prohormone/prosteroids/steroids, product quality is the big issue. Some companies have very good quality control and the product is what it says, while others are garbage. Buyer beware in OTC land.

 

[stomper627]

Raj...Ive been working out at American Fitness (38th/greengarden) for nearly 2 years....prior to that i was at nautilis....that place was a joke and a rip off. Mike charges students 25/mo at american....with no contracts. Great place.
Personally I dont see why the general public messes around with hormones/prohormones. Risk v benefit? Not worth it to me. Im 5'5" nearly 190+# winter, 160# summer. The main change...is diet. In the winter I up my caloric intake to close to 5000, summer its down to under 2000 with a lot of cardio (yeah....Im a strange one....I also run 10Ks, half marathons, etc). Most of us will not be competing for money....if we do compete its only for a trophy, and to look good, so weigh your options. A lot of crap out there is exactly that....crap. You only pissing away your loan money.
stomper

 

[UGA_Doc]

As to the prohormone thing. I took tribulis terrestris and a straight androsteine about 6 years ago when I was a freshmen in college. I'd never do it again. Too many problems w/ mood and stuff but I did see gains. I've heard that 1-AD is a good supplement to take and it used to give that "kidney burn" like steroids do before they changed the formula. Currently the only prohormone I'd reccomend isn't really a prohormone. The stuff is called 6-OXO. It's essentially just an anti-aromatase. Basically it just prevents your body from converting testosterone into estrogen. I saw great results. A little size and more definition. Great strength benefits.

As for anyone who who wants to gain size. You have to eat clean, and eat often. If you weigh 148 you need to be taking in (correct me if I'm off nutrition guys) but in the neighborhood of 175 g of protein a day. That means protein shakes. That and in my opinion there are TWO most important meals of the day. Breakfast and your post-training meal. Post workout you need simple carbs and protein along w/ a little "good fat" (read: omega-3) I weigh like 169 and I'm 5' 6" or so. I'm a little fat right now but even though I'm dieting I still take in like 40-50g of carbs post training. It keeps you recovering and prevents overtraining. This works for me but everyone is different. Experiment and figure out what works for you. Once again correct me if someone knows more than I do.

 

[jalabert]

Yes, 1-AD is a very interesting compound. Anecdotes abound with regard to its effectiveness. I am very familiar with the metabolism of this compound, and so I was a bit surprised to hear so many glowing remarks. Oral diols are not typically bioavailable, so it is unclear exactly how these effects are manifested. I suppose there could be some activity of the 1-androstenedione metabolite, or the 17-keto, 3-ol, but not a lot. The nice thing is the lack of aromatization of the 1-isomers so worries about gyno are minimal if not non-existent. I'm not going to pimp any product in particular, but a 1-AD ethyl carbonate from a reputible manufacturer would be a better bet in my book. Need to protect that 17 position from oxidation.

I wouldn't waste money on tribulus, sorry, but the stuff just doesn't work no matter how you slice it. Unfortunately, or fortunately (depending on your perspective), tribulus will be about the only thing available in a few months.

 

[RajMahal]

now here's a funny question for all you future docs out there...

what are the legitimate uses for anabolics like winstrol, d-bols, etc? and how do the pharmaceutical companies justify producing as much as they do when it's obvious that there's not that much legitimate medical demand for them, and so much is being used by juiceheads? I just think it's funny. is it all foreign manufacturers?

 

[jalabert]

Anabolics such as nandrolone were traditionally used in females to combat osteoporosis. Nandrolone is a very low androgenicity compound, with strong anabolic properties so it was well suited to this task.

Other legitimate uses of strongly androgenic compounds such as anadrol, dianabol or halotestin were for anemia. Fortunately, or unfortunately (again, depending on your perspective) this legit use has become moot with the development of EPO and derivatives. This has also opened another pandoras box with regard to doping issues in sport, but that is another topic altogether (although not entirely unrelated, as the IOC and WADA are the primary protagonists of the movement against over the counter anabolic supplements (including creatine)). I don't think there are any legitimate domestic or western European manufactures of many of these compounds, such as dianabol or anadrol. I believe most that are available are black market or from countries like China or Thailand were the regulatory environment is much less constraining.

Current legit uses for compounds such as oxandralone, winstrol, or just about any other anabolic are in regard to muscle wasting diseases, especially associated with AIDS. There is quite a bit of evidence in support of using oxandrolone, and or testosterone or other anabolics to improve appetite, muscle mass and quality of life in AIDS patients. Also, in relation to andropause and loses of muscle mass associated with old age are also legit uses with quite a bit of evidence to back them up.

The reason there isn't much medical demand for these compounds is primarily because of negative stigma attached to their use and prescription and lack of education (not a flame, just a reality). Most of the negative stigma has been established by the international sports bodies and the USOC whispering in the ear of legislators. Once the steroid control act was established the negative stigma perpetuated and prospered. In fact, a compound such as 4-androstenediol or maybe even 1-androstenediol might be of great value in treating certain mild wasting or hypogonadic conditions. It would entirely depend on the mode of delivery. We will never find out though because as Biden goes his crusade and makes these compounds class III, there will be such a negative stigma attached, few will be interested in dealing with them.