Discussion on Muscle Building, Weight Lost, Weight Gain, Gym Workout

[Steve5380]

Have no idea what you are trying to convey, mind elaborating? *scratch head*

 

I hope I have clarified more what I was saying.  Scratching head can cause hair loss.  It would be a pity that with your gorgeous body you would show some bald spots!  

 

(I am amazed sometimes seeing bodybuilders displaying their great physiques and being half bold. Should they not try to do something to improve that, even with hair transplants?)

[xydboy]

Thank you.  I went into some detail because I read that you are "very much into all things science and work in the RND space". 

 

This is why I argued around a "principle of conservation of energy"  where "calories" are the units of energy.

 

And I am tempted to call on your scientific mind with the fact of the "principle of conservation of mass":

 

One could argue that there should be a delicate balance between the liquids we ingest and the liquids we lose due to sweat, evaporation and if we drink more than what we sweat,evaporate we fill up with edema and if we drink less we dry out.  However, this forgets about a very important organ that precisely regulates the amount of fluid in the body: the kidney.  The kidneys work nearly constantly removing excess liquid from our bodies.  This allows us to drink incredible amounts of clear liquids without problems, and the density of our blood remains closely regulated.

 

Why should there not be a similar mechanism to regulate the mass of our body, with the digestive system constantly removing excess of mass (or calories) to keep us at the optimum size?

Its not just one system, its a myriad of systems working connectively together. That's how the body functions.

[theoryofaman]

Anyone knows which retail store in Singapore sells such almonds in bulk? Also where does one typically buy whole milk? Are there particular brands that are better?

[lightsmith32]

Anyone knows which retail store in Singapore sells such almonds in bulk? Also where does one typically buy whole milk? Are there particular brands that are better?

groxers.com .. check it out

[speedoluver]

 

thank you for sharing your experience from being slim to muscular, good inspiration for me and i believe other hard gainers. while i try to aim to eat 5 meals a day, occasionally i will take only 3 and will be very hungry. sometimes i workout on an empty stomach, especially if i workout after work. Could be the reasons i could not increase my weight. 

[speedoluver]

i tried buying in bulk and overbought it. Half of the nuts went rancid. So be careful when you are buying in bulk.

[speedoluver]

 

 

that is a lot of information to digest! i have some questions to clarify.

 

2) just curious. what are the other forms of energy intake besides from food and drinks? what is gross energy metabolized energy?  For the formulas mentioned earlier to calculate BMR, was this energy loss through fecal loss accounted for?

 

7) the mentioned systems too cheem for me to grasp (just commenting)

 

 

 

 

[Steve5380]

thank you for sharing your experience from being slim to muscular, good inspiration for me and i believe other hard gainers. while i try to aim to eat 5 meals a day, occasionally i will take only 3 and will be very hungry. sometimes i workout on an empty stomach, especially if i workout after work. Could be the reasons i could not increase my weight. 

 

One cannot be sure of the reasons for not increasing weight, and it is best to work out on an empty or near empty stomach. It it not hard to fill in with two good snacks in between three meals in the day, and this is nearly as good as five meals a day.

 

I used to be hungry at work and I would stand in front of the vending machine and see it loaded with such JUNK, that even a hungry dog would walk away from it.  Until I lost some shame and brought my snacks from home:  a resealable plastic bag filled with handfuls of unsalted nuts, dried foods (dried plumbs, apricots) and pieces of dark chocolate.  That and maybe hot tea makes for healthy nutritious snack.  Then I further lost shame and I brought my lunch to work,  two boiled eggs + peanut butter on bread + fruits, to eat in my office after going to the gym at my workplace over lunch time, instead of going to its cafeteria.  

[xydboy]

that is a lot of information to digest! i have some questions to clarify.

 

2) just curious. what are the other forms of energy intake besides from food and drinks? what is gross energy metabolized energy?  For the formulas mentioned earlier to calculate BMR, was this energy loss through fecal loss accounted for?

 

7) the mentioned systems too cheem for me to grasp (just commenting)

 

 

 

 

On point 2 when I mentioned energy intake, it just means things that we consume for energy: i.e. food and drinks. I don't think there are other things which you consume on daily basis that gives you energy apart from food and drinks. The next point I believe its a typo, it just gross metabolised energy, which in my text described as food or drinks that you consumed that gives you energy. For the formulas mentioned earlier to calculate BMR, I have mentioned that they do not take into account for certain amount of muscle mass (depending on which formula you used), hence it over simplified the amount of energy required in the body. The Katch-McArdle formula which I brought up is useful to derive the BMR of the individual and it represents the amount of calories that the individual would consume to maintain the body weight. BMR falls under the component "energy expanded", hence it is a different category altogether.

 

So just to re-cap, energy stored = metabolised energy - energy expanded. Fecal losses falls under the metabolised energy, as energy that is taken in, some of it would be loss there. Energy expanded is where BMR falls under as a sub-component. BMR is the fuel that are used to carry out internal process such as breathing, heart rate, defecating, etc. Other components such as thermic effect of food, where energy is used to break down food (accounts for 10% of energy), and physical activity falls under this broad category of energy expanded. Do not be confused over energy loss from incomplete absorption of food vs the amount of energy used to do your bowels.

 

Thanks for taking the time to read, especially point 7, it can be over-whelming but since some people brought up the concept of a homeostatic mechanism, this was what is described in the literature. There are no strong evidence to suggest what this mechanism is or details pertaining to this homeostatic environment (due to the fact that the body involves complex systems interacting with one another to bring about a specific outcome), 2 models have been suggested to intertwine and they are the set point and settling point model. These 2 mechanisms are brought forth to describe how the body works. One of which is just like a thermostat, you fix a point and any perturbations, it will go back to that point through feedback system. In the other model, there is no fixed point, however the perturbations in a system will drive the system back to equilibrium without feedback (based on my understanding). Till date, this has yet to be confirmed, however the body works in a way where there is active and passive compensations depending if there is a net gain or net loss in energy. Hope this explanation will be clearer for you. Thank you for your feedback.

[xydboy]

i tried buying in bulk and overbought it. Half of the nuts went rancid. So be careful when you are buying in bulk.

Yes, usually perishables I try not to advocate people buying in bulk. Yes it is cheaper, but wouldn't it be better to get fresh ones from time to time? weekend grocery shopping maybe?

[Guest Guest]

learn not to buy things in bulk although it helps to save some money unless u buy bulk because u have family members to share with.

 

i learnt not to buy bulk cos sometimes u start getting sick of the same thing or sometimes u force urself to finish up or even eat more because u have so much supply.

 

 

[Steve5380]

learn not to buy things in bulk although it helps to save some money unless u buy bulk because u have family members to share with.

 

i learnt not to buy bulk cos sometimes u start getting sick of the same thing or sometimes u force urself to finish up or even eat more because u have so much supply.

 

Well... it all depends of the size of the "bulk".  I have many stores around where I buy a one-pound (half a kilo) bag of almonds,  and they don't last that long.  If by "bulk" you mean 10 kilos this is different.   I cannot believe that you don't find in Singapore stores that sell such relatively small bags of nuts and other food.

[speedoluver]

 

 

Thanks for taking time to reply. Am much clearer now. I agree the human body is a complex and mysterious machine. lots of things still unclear.

[speedoluver]

 

 

do you take whole eggs or egg white only? I read that there is conflicting evidence on taking whole eggs is healthy.

[speedoluver]

Anyone knows which retail store in Singapore sells such almonds in bulk? Also where does one typically buy whole milk? Are there particular brands that are better?

 

i bought from garden picks http://www.gardenpicks.com.sg/

not sure if it is cheaper than the one recommended by lightsmith32

[Steve5380]

do you take whole eggs or egg white only? I read that there is conflicting evidence on taking whole eggs is healthy.

 

Many years ago I ate four egg whites a day, throwing the yolks away.

Then I changed to two egg whites and two whole eggs a day, throwing two yolks away.

Now I eat four whole eggs every day.

My cholesterol readings have not changed, all in the normal range.

 

If I had high cholesterol I would eat fewer or no yolks, but there is increasing evidence that dietary cholesterol has little effect on the cholesterol levels in the blood.

The yolk has also a significant percent of the protein in the egg.

[darkflame]

I tried doing barbell squats for the first time yesterday.

Was told I was doing it wrongly by an uncle.

He was really friendly! 

 

On another note, I am making my own meals with inspiration drawn from Shinkansen's meals.

http://www.shinkansen.co/

 

Yes, usually perishables I try not to advocate people buying in bulk. Yes it is cheaper, but wouldn't it be better to get fresh ones from time to time? weekend grocery shopping maybe?

 

I have to agree with you.

I learnt my lesson buying in bulk and the the remaining portion tends to go bad.

I always do my shopping on Sunday and Monday.

Edited September 21, 2015 by darkflame

[Guest Guest]

i bought from garden picks http://www.gardenpicks.com.sg/

not sure if it is cheaper than the one recommended by lightsmith32

 

 

i brought the savory cashews before. the first time i brought, it tasted nice, not so sweet due to the thin coating. the second time i brought, it was so heavily coated with the sugar flavoring i ended up throwing the rest away cos i m basically eating thick sugar covered cashews.

 

i hope they have quality control by now.

[xydboy]

I tried doing barbell squats for the first time yesterday.

Was told I was doing it wrongly by an uncle.

He was really friendly! 

 

On another note, I am making my own meals with inspiration drawn from Shinkansen's meals.

http://www.shinkansen.co/

 

 

I have to agree with you.

I learnt my lesson buying in bulk and the the remaining portion tends to go bad.

I always do my shopping on Sunday and Monday.

Usually for squats, if you have difficulty learning how to do the barbell squats, you can start from goblet squats or kettlebell squats. They are good for ensuring that your form is there first. Make sure you perform the hip hinge well. Cheers for the great effort put forth! 

[Steve5380]

i brought the savory cashews before. the first time i brought, it tasted nice, not so sweet due to the thin coating. the second time i brought, it was so heavily coated with the sugar flavoring i ended up throwing the rest away cos i m basically eating thick sugar covered cashews.

 

i hope they have quality control by now.

 

It is OK if cashew nuts are lightly roasted, but buy them unsalted.  Nuts with sugar coating?  YUCK! 

Stay away from sugar coated anything and everything like it is the plague.

[Steve5380]

I tried doing barbell squats for the first time yesterday.

Was told I was doing it wrongly by an uncle.

He was really friendly! 

 

Very friendly to learn to squat is also the Smith machine  (a guided barbell that can only move up-down)

 

It is NOT simple to find the correct posture in squats, which is also slightly body-dependent. 

 

For the goodness of your knees, try to not make the knee the main joint, but instead let the hip joint work the most. 

After all, the squat engages not only the quadriceps but also the muscles that will give you a nicely formed butt.

So don't come much forwards with the knees, but let the butt stick out while still keeping a straight back.

 

Go very easy on the weight until you have found a good posture.

And keep seeking advice from the uncles, who are surely pleased to help.

[xydboy]

Very friendly to learn to squat is also the Smith machine  (a guided barbell that can only move up-down)

 

It is NOT simple to find the correct posture in squats, which is also slightly body-dependent. 

 

For the goodness of your knees, try to not make the knee the main joint, but instead let the hip joint work the most. 

After all, the squat engages not only the quadriceps but also the muscles that will give you a nicely formed butt.

So don't come much forwards with the knees, but let the butt stick out while still keeping a straight back.

 

Go very easy on the weight until you have found a good posture.

And keep seeking advice from the uncles, who are surely pleased to help.

I would not advice using the smith machine to learn the squats because its just going to get the person to be more quad dominant as compared to glut dominant, which we try to advocate to work towards, especially when the emphasis you mentioned is to let the hip joint work and the target more of the posterior chain.

 

Apart from which, Lander's work in Med Sci Sports 1986 showed that the bar trajectory for a squat displayed a deviation from a vertical straight line. By doing squats on a smith machine yes is safe, yes its stable, yes its easier to learn, but is it worth to develop unnatural paths, leading to pattern overload and risk of chronic injury due to such exercise, maybe not.

Edited September 21, 2015 by xydboy

[Steve5380]

I would not advice using the smith machine to learn the squats because its just going to get the person to be more quad dominant as compared to glut dominant, which we try to advocate to work towards, especially when the emphasis you mentioned is to let the hip joint work and the target more of the posterior chain.

 

Apart from which, Lander's work in Med Sci Sports 1986 showed that the bar trajectory for a squat displayed a deviation from a vertical straight line. By doing squats on a smith machine yes is safe, yes its stable, yes its easier to learn, but is it worth to develop unnatural paths, leading to pattern overload and risk of chronic injury due to such exercise, maybe not.

 

The Smith machine restricts our forwards-backwards motions during squats and only allows a vertical or a slightly inclined (on some machines) path.  This is a minor restriction compared to its advantages, especially for the beginner:  it has adjustable safety stops on the side that limit how low the bar can come,  and this is not only a great safeguard against being unable to come back up,  but it also gives a perfect indication for how deep one should come by adjusting the stops to the ideal level that the one doing the squat should just barely touch.   This is much superior to using a stool to sit on at the lower point,  because resting the whole weight by sitting on a stool puts excessive stress on the bones we sit on. A second advantage is to practice squatting without use of a prop up under the heels while not having to worry about balance.

 

To squat more "glut dominant" with the Smith machine we simply place the feet further to the front.  This is somewhat unnatural, but it approaches the movement with leg presses machines of different sorts.  And one can squat "glut dominant" even with feet in normal position by holding the butt further out.

 

It is very positive to use the Smith machine to learn, to increase weight in a safe way, to experiment, and one can adapt back and forth from the free bar with little change.  The objections to its use are mainly academical.  

Edited September 21, 2015 by Steve5380

[xydboy]

The Smith machine restricts our forwards-backwards motions during squats and only allows a vertical or a slightly inclined (on some machines) path.  This is a minor restriction compared to its advantages, especially for the beginner:  it has adjustable safety stops on the side that limit how low the bar can come,  and this is not only a great safeguard against being unable to come back up,  but it also gives a perfect indication for how deep one should come by adjusting the stops to the ideal level that the one doing the squat should just barely touch.   This is much superior to using a stool to sit on at the lower point,  because resting the whole weight by sitting on a stool puts excessive stress on the bones we sit on. A second advantage is to practice squatting without use of a prop up under the heels while not having to worry about balance.

 

To squat more "glut dominant" with the Smith machine we simply place the feet further to the front.  This is somewhat unnatural, but it approaches the movement with leg presses machines of different sorts.  And one can squat "glut dominant" even with feet in normal position by holding the butt further out.

 

It is very positive to use the Smith machine to learn, to increase weight in a safe way, to experiment, and one can adapt back and forth from the free bar with little change.  The objections to its use are mainly academical.  

The thing is that the restriction is just not favourable because the movement is not merely an up and downwards movement in a squat, there will be a little sway from time to time that is how humans work, we are not robots that do our movements in strict single planes. Free weights can be equally useful even for beginners and can be used to train on a proper progression to a full squat using the bar.

 

Placing the feet further in the front would just make it more quad dominant because of the bar trajectory and the body position that has to be adopted due to the fixed pathway. Look at the video, you place the feet further to the front, how would it be more glut dominant from the movement? By stepping forward, you are putting more tension onto the quads and less on the gluts and hamstrings, moreover the body is relatively more upright. Look at the line of force from the bar.. There are also more "glut dominant smith squats" on youtube that you can look at. Being in a more upright position reflects more of the quads (extensors) (http://www.tandfonline.com/doi/abs/10.1080/10671315.1978.10615522) (also from a practising lifter (Greg Nuckols), " staying more upright basically necessitates more forward tracking of the knees and a more quad-dominant lift.")

 

 

 

Objections to the use are not mainly academical, interviews has been conducted in a study looking at how free weights squatters respond to smith machines squats and many feedback from the participants described the movement as being "awkward". I'm sure if you comb the internet enough, you would also find lots of other people talking about smith machine squats too.

Edited September 22, 2015 by xydboy

[Steve5380]

The thing is that the restriction is just not favourable because the movement is not merely an up and downwards movement in a squat, there will be a little sway from time to time that is how humans work, we are not robots that do our movements in strict single planes. Free weights can be equally useful even for beginners and can be used to train on a proper progression to a full squat using the bar. 

 

My experience with Smith machines and free barbells extends over more than three decades.  I squat with good form on both the Smith rack and the regular power rack with free barbell.   I use the Smith not only for squats but for incline press and shoulder press as well.  In my gym there is only one Smith, and it is in high demand.  Whenever I can get the Smith I use it for incline, shoulder presses but if it is busy with other people I do the exercises with dumbbells. I don't notice any major change from one to the other.

 

One advantage of the Smith doing flat bench,incline, shoulder presses is that there is no need for spotters.  The machine is perfectly safe (using the stops correctly) and one can concentrate 100% in doing the maximum effort lifting and letting down the weight with full control.  And the alternate use of dumbbells takes care of exercising the stabilizing muscles that with the Smith are not necessary.

 

Another advantage of the Smith shows when one has those periodic injuries like in one knee or one shoulder that makes our force unbalanced.  We then can squat putting much more force on one leg than on the other, more force on one arm than the other.   I often work out with my friend, who is slowly recovering from a disability,  and here the Smith machine shines and we use it even if we have to wait for our turn.  

 

Initially my gym had a more complicated Smith rack that offered two degrees of freedom:  up-down and forwards-backwards, while still keeping the bar always parallel.  This rack takes care of the objections you mention.  But this machine was too delicate for the heavy work we gave it, and after breaking often it was replaced by the basic Smith.  Frankly,  I didn't miss this forwards-backwards freedom, and I'm perfectly satisfied with the plain one.

Edited September 22, 2015 by Steve5380

[Steve5380]

Placing the feet further in the front would just make it more quad dominant because of the bar trajectory and the body position that has to be adopted due to the fixed pathway. Look at the video, you place the feet further to the front, how would it be more glut dominant from the movement? By stepping forward, you are putting more tension onto the quads and less on the gluts and hamstrings, moreover the body is relatively more upright. Look at the line of force from the bar.. There are also more "glut dominant smith squats" on youtube that you can look at. Being in a more upright position reflects more of the quads (extensors) (http://www.tandfonline.com/doi/abs/10.1080/10671315.1978.10615522) (also from a practising lifter (Greg Nuckols), " staying more upright basically necessitates more forward tracking of the knees and a more quad-dominant lift.")

 

 

 

I'm sorry that I have to disagree with you.  Look at your first video,  and realize that the guy in his position DOES NOT NEED to use the knees to move up and down.  He can do this fully with his hip joint.  The knees don't need to make any torque, they could as well be free hinges. I use this position often to save my knees in heavy squats. (this is a perfect case where one cannot trust what they say in these videos).

 

And to confirm my statement, look at your second video.  Here a similar position is called a "glute squat"  (the girl does not really need to throw herself forward in the up position, but it looks cute)

 

The positions in these videos could not be reached with a free barbell, but only on this rack and with some leg press machines.  The ability to lean backwards or forwards against the guided bar allows us to adjust our posture to do either "quad squats" or "glute squats" or anything in between.

Edited September 22, 2015 by Steve5380

[xydboy]

I'm sorry that I have to disagree with you.  Look at your first video,  and realize that the guy in his position DOES NOT NEED to use the quads to move up and down.  He can do this fully with his hip joint.  The knees don't need to make any torque, they could as well be free hinges. I use this position often to save my knees in heavy squats. (this is a perfect case where one cannot trust what they say in these videos).

 

And to confirm my statement, look at your second video.  Here a similar position is called a "glute squat"  (the girl does not really need to throw herself forward in the up position, but it looks cute)

 

The positions in these videos could not be reached with a free barbell, but only on this rack and with some leg press machines.  The ability to lean backwards or forwards against the guided bar allows us to adjust our posture to do either "quad squats" or "glute squats" or anything in between.

Your statement isn't right. EMG studies (I still have research papers on this to prove this point, but I think I have thrown enough papers already on the discussion table) and even in the traditional personal trainer/strength and conditioning course materials that are taught, on top of research showed that the body position in the first video you NEED to use the quads because the body is in a more upright position and because of the tension while performing the movement, you would fire the quads more than the gluts. Even the second video as well, same scenario. I would love to agree with you more, but from formal education plus the materials taught in my strength and conditioning specialist course from accredited associations, it doesn't seem to be valid. I urge you to revisit the biomechanics and the joint movement in the performing of the exercises mentioned, unless you are equally as accredited as the professors from this industry. And yes my professor has also squat for decades and has represented the nation in international competitions as well, so its not just from an academic perspective.

Edited September 22, 2015 by xydboy

[Guest xtremesportx]

Seen many young and fit guys with sexy big and strong calves

How do they such nice calves? Izzit thru running during army?

[Steve5380]

Your statement isn't right. EMG studies (I still have research papers on this to prove this point, but I think I have thrown enough papers already on the discussion table) and even in the traditional personal trainer/strength and conditioning course materials that are taught, on top of research showed that the body position in the first video you NEED to use the quads because the body is in a more upright position and because of the tension while performing the movement, you would fire the quads more than the gluts. Even the second video as well, same scenario. I would love to agree with you more, but from formal education plus the materials taught in my strength and conditioning specialist course from accredited associations, it doesn't seem to be valid. I urge you to revisit the biomechanics and the joint movement in the performing of the exercises mentioned, unless you are equally as accredited as the professors from this industry. And yes my professor has also squat for decades and has represented the nation in international competitions as well, so its not just from an academic perspective.

 

How hilarious... again there is a difference of opinions between the specialist in biomechanics an the mechanical engineer!

But in this case I think we are both right.

 

In the two videos you quoted, the guy and the girl are doing the same movements, yet one calls it "quad squats" and the other "glute squats".  I don't think that either of them wants to intentionally lie, but this shows the complication in the matter.  BOTH the quads and the glutes participate in the exercise, and the 'why' is not simple.  I prefer to qualify them by the proportion in which the KNEE JOINT and the HIP JOINT participate.  In the case of the two videos, clearly the hip joint is putting most of the torque while the knee joint merely passes the weight to the feet.  This is why this form is easy on the knees.  Squatting in this position has some similarities with the leg that stays up during lounges.  The opposite of this is the leg extension machine, which engages mostly the knee joint to work the quads. This in turn has similarities with the leg that goes down during lounges.   When doing a lounge, the two legs are exercised in different ways, but it evens up when we alternate the legs.  

 

Squats are compound exercises that engage both the quads and the glutes in very decent and sufficient ways.  The differences in position affect how the joints are used, and my whole point here was that the Smith machine allows for the position where the feet are set forwards so the back leans against the sliding bar, and the knees are more easily protected than in the free squat.  I have successfully realized this from the observation of how my own body performs, and I am fully satisfied with these conclusions. 

Edited September 22, 2015 by Steve5380

[Steve5380]

Seen many young and fit guys with sexy big and strong calves

How do they such nice calves? Izzit thru running during army?

 

Ahhh... the calves!  More than with other muscles, there is the perception that they are genetically conditioned to grow or not grow.

 

And for me, this always was the perception that mine are not conditioned to grow!

 

I don't run in an army, but I exercise them a lot, both with standing and seated calf press.  Year after year after year.

And YES,  in the end they grow,  but for some of us this is very slow.   Patience is a gift in working out.

[xydboy]

How hilarious... again there is a difference of opinions between the specialist in biomechanics an the mechanical engineer!

But in this case I think we are both right.

 

In the two videos you quoted, the guy and the girl are doing the same movements, yet one calls it "quad squats" and the other "glute squats".  I don't think that either of them wants to intentionally lie, but this shows the complication in the matter.  BOTH the quads and the glutes participate in the exercise, and the 'why' is not simple.  I prefer to qualify them by the proportion in which the KNEE JOINT and the HIP JOINT participate.  In the case of the two videos, clearly the hip joint is putting most of the torque while the knee joint merely passes the weight to the feet.  This is why this form is easy on the knees.  Squatting in this position has some similarities with the leg that stays up during lounges.  The opposite of this is the leg extension machine, which engages mostly the knee joint to work the quads. This in turn has similarities with the leg that goes down during lounges.   When doing a lounge, the two legs are exercised in different ways, but it evens up when we alternate the legs.  

 

Squats are compound exercises that engage both the quads and the glutes in very decent and sufficient ways.  The differences in position affect how the joints are used, and my whole point here was that the Smith machine allows for the position where the feet are set forwards so the back leans against the sliding bar, and the knees are more easily protected than in the free squat.  I have successfully realized this from the observation of how my own body performs, and I am fully satisfied with these conclusions. 

The biomechanist vs a mechanical engineer,hmm... but we don't see much work of a mechanical engineer in high impact journals for sports science or have them working in the national sports institution do we? or maybe they do...  

 

Come to think of it, why not you record your own squat and then we can analyse from there? I mean given that the squat is a sophisticated movement with lots of complex involvement of the different joints and variables, people would perform the same movement differently. If you are interested, there's an article that highlights all the different variables that can influence the squat (http://journals.lww.com/nsca-scj/Abstract/2014/12000/The_Back_Squat___A_Proposed_Assessment_of.2.aspx) they even have a checklist to check for proper form. High bar/low bar, bar trajectory, feet width, knee joint, ankle joint, hip joint,etc, all influence the outcome that we observe.

[xydboy]

Seen many young and fit guys with sexy big and strong calves

How do they such nice calves? Izzit thru running during army?

Calves movement are second class levers by nature and thus you would need to load them a hell lot before they can actually grow. They really can take lots of beating during training, so don't forget them. Lots of free weights exercises or even machines can be use to load those calves muscle. In fact even sprinters would need to train those muscles to help propel the body forward. Many incorporate barbell squat jumps in their routine. Really puts your core muscles to the test.

[Steve5380]

The biomechanist vs a mechanical engineer,hmm... but we don't see much work of a mechanical engineer in high impact journals for sports science or have them working in the national sports institution do we? or maybe they do...  

 

Come to think of it, why not you record your own squat and then we can analyse from there? 

----

 

In mechanical engineering we study the forces, moments, mechanisms of motion, all very relevant in the study of the body and how to exercise it.  This is complemented by the biology of muscles and other body tissues, and by the overall physiology of the body.

 

I am not here to improve my squatting or my workout in general, although I always welcome new ideas and opinions, and I have much to learn 

But I like to read these threads and contribute with information, much of it personal experience, about the topics of interest here.

 

And I see the main interest here in PLUs who want to learn to exercise to gain the many benefits exercise brings to them.

My comments are not geared towards the elite competitive bodybuilders who seek optimization in the most minute details of their workout.

 

Far, far from that!  Maybe an 80% or more of the gain of exercising can be achieved by ordinary people in an ordinary gym or even at home, who commit themselves to give exercising a good priority in their lives.  I am one of such ordinary people.  And it has worked for me so good, that I don't have any interest in reaching any elite status.

I see a functional, practical limit in bodybuilding, and my personal ideal of beauty stops far before a body is built up to extremes.

 

So, mechanical engineering and basic anatomy is plenty for me to understand exercising, and to pass it on.

[Steve5380]

If you are interested, there's an article that highlights all the different variables that can influence the squat (http://journals.lww.com/nsca-scj/Abstract/2014/12000/The_Back_Squat___A_Proposed_Assessment_of.2.aspx) they even have a checklist to check for proper form. High bar/low bar, bar trajectory, feet width, knee joint, ankle joint, hip joint,etc, all influence the outcome that we observe.

 

Thank you xydboy for posting the link to this article. 

I had enough interest to look it up, but it turns out that to read it one has to be subscribed to the "Strength and Conditioning Journal".  One can do this for US$237 a year.

 

Me and my friend we pay US$108 a year each for use of our gym, which is a "24 Hour Fitness".  This is less than the price of that subscription.

So we may miss some advanced elite information,  but for less money we do our productive exercising all year long... 

Edited September 23, 2015 by Steve5380

[xydboy]

Thank you xydboy for posting the link to this article. 

I had enough interest to look it up, but it turns out that to read it one has to be subscribed to the "Strength and Conditional Journal".  One can do this for US$237 a year.

 

Me and my friend we pay US$108 a year each for use of our gym, which is a "24 Hour Fitness".  This is less than the price of that subscription.

So we may miss some advanced elite information,  but for less money we do our productive exercising all year long... 

Oh? I thought your might be working in an institution to obtain these free articles. Nevertheless I think a library might have a copy of it. Not sure about your side but the public has access to a sports library at the sports hub and these articles can be obtained from there.

 

That is cheap, amazing. I pay more than that to use the gym which isn't 24 hours. But then again, I get easy access to the articles, do productive exercising and on top of that get to share with my students the diverse knowledge which I have learnt thus far. We all have our own goals in life. Cheers and enjoy your workout!

[Den Yuan]

I started working out on June 1 and have gained about 4.5kg so far which is very slow. I have not gained much size and strength in the last 3 or 4 weeks. I think I might have hit a plateau. What do you think? Any suggestions?

[Steve5380]

I started working out on June 1 and have gained about 4.5kg so far which is very slow. I have not gained much size and strength in the last 3 or 4 weeks. I think I might have hit a plateau. What do you think? Any suggestions?

 

You gained more than a kilo per month and you call this "slow"??  And not much gain in strength after one month??

 

Can you imagine yourself in 10 or 20 years?  What size would you be if you expect to keep gaining weight and strength at this rate?

 

Or maybe you think that a "work-out project" is a six-month activity of fast growth after which you are done, and you switch to other more interesting projects?

 

Done right, a workout project is a change in living habits.  It is adding exercise to the habitual tasks, adding trips to a gym to the daily trips to the work place. In the beginning progress can be very fast, depending on one's initial condition, but over time it tapers down to a slow steady improvement that is nearly imperceptible.  After a decade of working out you won't expect to see any monthly change, but hopefully a yearly change.  And this is GREAT.  People who don't exercise only see a NEGATIVE change as they get older.

[xydboy]

I started working out on June 1 and have gained about 4.5kg so far which is very slow. I have not gained much size and strength in the last 3 or 4 weeks. I think I might have hit a plateau. What do you think? Any suggestions?

What have you been doing to gain that amount of weight? What are your training goals that you want to achieve and what plans do you have currently. Hard to give suggestions without knowing what you have been doing.

[Steve5380]

Oh? I thought your might be working in an institution to obtain these free articles. Nevertheless I think a library might have a copy of it. 

 

Thanks.  I will try a public library to find such articles.  And yes, our gym fees are very low.  This is because we started at the gym 10 years ago and pre-payed for three years.  This was a risk but we are very pleased with the variety of equipment, indoors swimming pool, and not too big crowds  (if they were so we could go there at 3 AM... )

[xydboy]

Thanks.  I will try a public library to find such articles.  And yes, our gym fees are very low.  This is because we started at the gym 10 years ago and pre-payed for three years.  This was a risk but we are very pleased with the variety of equipment, indoors swimming pool, and not too big crowds  (if they were so we could go there at 3 AM... )

That's awesome! Would love to have such a gym near my house but sadly those around my estate isn't 24 hours. Its not very helpful when the gym is 24hrs and the transportation system isn't.

[heliumduck]

http://www.bodybuilding.com/fun/how-to-deadlift-layne-nortons-complete-guide.html?mcid=SM_facetraining02092315

[xydboy]

http://www.bodybuilding.com/fun/how-to-deadlift-layne-nortons-complete-guide.html?mcid=SM_facetraining02092315

Deadlift is a very good workout, but many people often neglect it.

[Skinny and short boy]

I am too skinny , short and have a face that may not look mature enough..

So everyone think I am juz 16....

I want to be tall and not too skinny

This may attract more ppl?? Haha

So how??

Edited September 26, 2015 by Skinny and short boy

[Heh.]

eat more, work out

[whatname]

Well, I could go on saying about world full of opportunities and it's not all about sex and love... but it'd be pointless lol.

 

Finding someone who's happy to be with you, one who'll love you just as you are may be difficult, but not impossible. 

 

Why not chill out first lol, focus on studies or something. After all you're young. =/

 

Funny seeing these words coming out from me... But yeah, it's just my humble opinion. 

 

Oh and, eat more. Sleep more. Hella lot more. Nothing else can be done besides these lol. I'm the same as you.

Edited September 26, 2015 by whatname

[heliumduck]

my neck has been aching a weeks

so when i went to get it relieved

 

i was told my shoulders are weak, need scapula work gao gao... traps are overpowering LOL

all the internal rotation muscles, pec minor , tricpes all fired and screwed up hahaha ><

 

HAIZ

[lightsmith32]

Duck, who gave u this diagnosis?

[xydboy]

Duck, who gave u this diagnosis?

From the way he wrote, must be the massage therapist.

[Choco]

Anw xydboy, any advice on how to beeak plateaus in terms of gaining lean muscles? I've been training for 3+ years and tried diff caloric breakdown etc. My training normally follows a periodization with a specific goal in mind, varying that goal between load, volume and intensity. calories wise i have always believed in iifym and my only timing for nutirents are my carbs. I will split my carbs into 3 timings. Morning,pre and post wo

[xydboy]

Anw xydboy, any advice on how to beeak plateaus in terms of gaining lean muscles? I've been training for 3+ years and tried diff caloric breakdown etc. My training normally follows a periodization with a specific goal in mind, varying that goal between load, volume and intensity. calories wise i have always believed in iifym and my only timing for nutirents are my carbs. I will split my carbs into 3 timings. Morning,pre and post wo

I will be interested to see your periodisation layout and the amount of load, volume and intensity that you currently have at this point in time (throughout this period of time). Would need to examine what you have done. I hardly see people doing up a periodisation format and would love to have a look at it. Most people just train as per normal without any periodisation done. Feel free to drop me a PM anytime. More than willing to give you a hand.