aejones lifting log

[fuser1986]

Aarron fuck the muscle milk! It's got too much shit in it that's not necessary. Plus I believe its bad to constanly use too much of it over long periods of time. Causes kidney stones I believe (but I believe this could be the case with most proteins. I'll research it some more and get back you on the thread)

Anyway, you just simply need a pure protein that will do the trick.

I also suggest mixing in a lot of body weight exercises. Best way to see quick results is by inducing your muscles to be confused (aka muscle confusion). This will help in avoiding any sort of plateu. You should also really look into Complex training. Any question let me know!

[Maximus13]

I once again injured my back, and sit here on the couch icing it down.

The first time it was in the middle to lat pull downs, second time was shoulder/military dumbbell presses, this time it was shoulder shrugs. All 3 of these injuries have taken place in less then a 6 month span. Fortunately if there is any upside to this, the first two injuries were lower to middle back. this injury appears to be located more in my upper back, somewhere near my traps, almost in my neck. Haven't decided if I will be going to the docs for pain pills or not, we shall see.

My question is this? I feel like I have a pretty good technique, however apparently not. Why do I keep injuring myself? Most of the time it has been near the end of an exercise when I'm dropping weights to get some extra burn. Any ideas on what my problem is? I was possibly thinking I may not being using a slow enough motion or smooth enough. Any guesses?

[fuser1986]

Maximus-

I myself have also encountered the same injuries before. It has happened to me while I lift and run.

I think a good rule of thumb before lifting or running warm up with some jump rope or a jog to heat up the muscle in the body then stretch. In your case I really think its because you do not stretch your back enough.

Also what I recommend as i mentioned to Aaron is to mix up your exercises. For example you can do a day where you work your back out with different type of lifts, less weight more rep one day and more weight less reps the next time, and even doing some body weight exercises. Such as Pull ups, push ups, and back extend. I really believe mixing it up and making sure you stretch prior and lightly after you work out will help prevent injury.

[fuser1986]

Maximus- I would recommend to just stay off it for at least 3-7 days. I know this sucks but you must slowly lets the fibers in your muscle repair. Therefore you should ice the area of injury , compress it and keep your back elevated and lightly stretch. I think this is help you recover quickly.

As i mentioned before with flexibility comes strength and this is something that I thought was ridiculous at first but realized how important it is to stretch and develop flexibility. So more of a reason to stretch! Also diet can have an affect on your recent back muscle pulls.

Whats your diet like? Especially before a workout? Do you eat a couple of hours before or right before or after?

[aejones]

squats 3x5x195
bench 1x5x185 1x1x225 1x1x235 1x10x155

[Maximus13]

Originally Posted by fuser1986

Maximus- I would recommend to just stay off it for at least 3-7 days. I know this sucks but you must slowly lets the fibers in your muscle repair. Therefore you should ice the area of injury , compress it and keep your back elevated and lightly stretch. I think this is help you recover quickly.

As i mentioned before with flexibility comes strength and this is something that I thought was ridiculous at first but realized how important it is to stretch and develop flexibility. So more of a reason to stretch! Also diet can have an affect on your recent back muscle pulls.

Whats your diet like? Especially before a workout? Do you eat a couple of hours before or right before or after?

My diet is probably average, I def. stretch very little, I guess I should begin to implement. I will rest this week unfortunately. I was really happy with my results last week, and was excited for this week.

What is the ideal time I should set aside for stretching?

Arron, should I start a separate thread for these discussions? I hope were not spamming your log?

[fuser1986]

Maximus- You should stretch every morning for 5 minutes. This is something that I routinely do because its important to keep the muscles loose. It also contributes to building flexibility and like I mentioned before, "with flexibility comes strength". I have noticed since I started doing this I have increased my flexibility immensely!

In regards to setting time for stretching before your workouts. What I would do is minimum 20 minute warm up. Jog for 5minutes, and possible do a 5 minute anaerobic work (ie. push up, self squats, burpees, mountain climbers or even jump rope.) The last ten minutes should be all stretching. I know this might add time to your routine but this is extremely important because this will warm up your body and loosen your muscles. As opposed to just going in cold and with out stretching your more likely to injure yourself.

Now diet can essentially contribute to muscle injuries but are not directly related and I dont think it will be an issue. Just make sure your drinking lots of water and staying hydrated. Don't chug a shit load of water but enough so it keeps you hydrated. Also potassium to avoid muscle cramps. I am sure you know this but this is also muscle related and a cramped muscle can essentially lead to a muscle pull. Yes I know this sounds strange but it does happen.

Its also important that you make sure your getting your proper vitamins and minerals. Especially Vitamin C, and Zinc and vitamin E all of which will prevent muscle injury and help speed the process of repair muscle tear after a lift.

[robbyd86]

bump... still lifting aaron?

[aejones]

i am still lifting, im just too lazy to update this, i will probbaly give a full report when i get there and update it in my blog

[Eu.Era]

Be careful with squats and deadlifts, yes they are insane mass builders but they are also dangerous unless you have been properly instructed or have studied videos and books and started light. Also they add a lot of mass to your trunk and ass which is unwanted. Make sure to monitor your legs, its good to have mass that matches your upper body but pretty much 90% of people who train there legs get carried away and end up with these huge legs and struggle to buy jeans that dont look super gay. Chicks dig a lean athletic look, huge ripped guys with vains popping out freak them out.