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May 19 2015 01:20am
hero raynor,

can u gime a glute of steel workout
i wana build some ass
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May 19 2015 05:57am
My friend wants a workout plan, he's 192lbs 5'10" but doesn't even look that fat. He's pretty strong just from manual labour jobs etc, but now he wants abs I already got him in a caloric deficit, nothing fancy though, just a 2,500 cal diet. He wants a workout routine to go with it, focus probably on bodybuilding, unless strength training has a bigger effect on weightloss, he just wants to have abs, so probably get from 20-25% bf down to 12 for starters.
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May 19 2015 05:17pm
Quote (Zigity @ May 17 2015 10:18pm)
What are your thoughts when it comes to plate loaded leg press vs plate loaded squat press? Also, is the angle of the seat just for comfort, or is a certain way more ideal for muscle concentration? Pretty sure they have 15* 30* 45*


I would stick to leg press vs squat press in order to better prevent engaging the same biomechanics of a regular squat. Leg Press is a lot more forgiving with issues such as yours.

Secondly, with regard to the angle, stick to comfort.


Quote (Zigity @ May 18 2015 03:48pm)
just got back from the gym
really focused on bringing my pelvis forwards and noticed how my lower abs are almost nonexistent... from having my lower back arched for my posture it made it seem like i actually had lower abs... ive been focusing so hard on upper over the past year (to balance my pectus) that they are insanely disproportioned with my lower abs.
if i focus really hard and go super slow, i can manage to squat with the proper form but only went up to 185 didnt try going any heavier cause i started to feel the pain. OHP was fine as long as i kept my core tight, but deadlifts killed me. it is probably a form thing again. it seems to me that my muscles are trained to arch the lumbar inwards and push my butt out when i start to bend my knees. Its very difficult/uncomfortable when i try to keep my pelvis forwards and still bend at the knees and keep a neutral spine. ill have to work on that with core strengthening exercises

last night i started a stretching regiment, trying to stretch the hip flexors and also the lower back. could you recommend me some lower ab exercises/stretches that will help with this?



That makes sense. Keep up the ab work and get that core strong!

Lower Ab exercises and stretches for you will be relatively short and simple.

Hanging leg raises, Roman Chair Situps, Planks, and knee raises are all going to hit the lower abs to some degree. Hanging leg raises are probably the best overall, and also incorporate a very good lower abdominal stretch.
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May 19 2015 05:18pm
Quote (brownside @ May 17 2015 10:19pm)
ok ill get one.. are there any specific strengthening exercises/stretches you could recommend?



You can focus on seated calf raises for the strength portion, and also try training in perfectly flat shoes or without shoes all together (preferred).

With regard to stretches...

http://www.livestrong.com/article/415792-stretching-exercises-for-plantar-fasciitis/
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May 19 2015 05:19pm
Quote (Noun @ May 19 2015 03:20am)
hero raynor,

can u gime a glute of steel workout
i wana build some ass




ATG Squats, Laying Leg Curls, Deep DB Lunges.

That is all you require.

Set/Rep scheme should be either 5x5/3x5 or pure hypertrophy (drop sets/failures/etc)
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May 19 2015 05:21pm
Quote (turtol @ May 19 2015 07:57am)
My friend wants a workout plan, he's 192lbs 5'10" but doesn't even look that fat. He's pretty strong just from manual labour jobs etc, but now he wants abs I already got him in a caloric deficit, nothing fancy though, just a 2,500 cal diet. He wants a workout routine to go with it, focus probably on bodybuilding, unless strength training has a bigger effect on weightloss, he just wants to have abs, so probably get from 20-25% bf down to 12 for starters.



Hey there. The 5x5 plan would be optimal for him to start with.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan
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May 19 2015 08:21pm
coworker's father in law has a long lasting dry cough. it eases up at night when he's ready to sleep. i'm learning about it via coworker, so i dont know the details yet. he spent months getting tests/treatment for asthma/allergies, saw a few specialists. eventually they said it's related to some nerve in his neck. at night when he's laying down it relaxes which reduces the cough. his two options were either surgery for the nerve or meds. he's gonna try out the meds in the near future and coworker will update me.

any idea what that is? i have the same symptoms, so i want to call the doc and see if i can either get that test or try the meds.
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May 19 2015 10:42pm
Quote (SKCRaynor @ May 19 2015 03:18pm)
You can focus on seated calf raises for the strength portion, and also try training in perfectly flat shoes or without shoes all together (preferred).

With regard to stretches...

http://www.livestrong.com/article/415792-stretching-exercises-for-plantar-fasciitis/



In regard to flat shoes and/ barefoot training is that just for when I'm doing things like squats and deads? I've been told that I have high arches and to always have them supported
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May 20 2015 07:04am
Quote (carteblanche @ May 19 2015 10:21pm)
coworker's father in law has a long lasting dry cough. it eases up at night when he's ready to sleep. i'm learning about it via coworker, so i dont know the details yet. he spent months getting tests/treatment for asthma/allergies, saw a few specialists. eventually they said it's related to some nerve in his neck. at night when he's laying down it relaxes which reduces the cough. his two options were either surgery for the nerve or meds. he's gonna try out the meds in the near future and coworker will update me.

any idea what that is? i have the same symptoms, so i want to call the doc and see if i can either get that test or try the meds.



There are various neurological causes of a cough - however no one specific nerve, except perhaps the vagus nerve, would directly cause a chronic dry cough.

That being said, other contributing factors, such as acid reflux, allergies, lack of adequate hydration, bronchial obstruction, airway diseases, etc, can all lead to a chronic dry cough.

Start here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=376255195
Allergy and Sinus Relief Guide


then make sure of the following:

1. Adequate hydration (at least 1 gal of water per day)
2. See an ENT (ears,nose,throat) doctor and check for airway/lung issues
3. Reduce the consumption of acidic foods/beverages, and increase consumption of alkaline foods/beverages


If all else fails, it is possible that it's a direct neurological issue, which could be brought forth by a trauma or disease. In that case, surgery and/or certain medications are the only known options.
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May 20 2015 07:06am
Quote (brownside @ May 20 2015 12:42am)
In regard to flat shoes and/ barefoot training is that just for when I'm doing things like squats and deads? I've been told that I have high arches and to always have them supported


Only when training legs - if you have high arches (supination) you should definitely keep support when walking or conducting daily activities. However, training without shoes is extremely beneficial for legs days, as it forces all the muscles to engage, and in this case, can greatly assist you with beating the condition you are striving to eradicate.
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