The Official Exercise Thread

#1
Persian Vol

Persian Vol

I should be studying.
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Sep 13, 2012
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#1
I noticed that there were some great threads about personal goals and weight loss. I thought it would be useful to have a thread where we can talk about exercises, how to do them, how often to do them, how the body operates, etc.

Exercising and losing (or gaining) weight is a very popular topic with articles littered throughout the internet. Charlatans are everywhere. The internet is oversaturated with individuals who claim to be experts when it comes to working out. Its quite ridiculous to see how often I come across tutorials on YouTube that are dead wrong. I could see a video with 2 million views, with 84% likes, and still find that the instructor is doing something incorrect. Misinformation spreads like wildfire when it comes to exercise and weight loss. Personal Trainers are not immune to spreading wrong information.

A little bit about myself... I am a Pre-Med who recently graduated with an Exercise Science Degree with a 4.0 GPA, tutored Exercise Science classes at my university, along with Biology, Chemistry, Organic Chemistry, and Biochemistry. I am also an ACSM certified exercise physiologist, so I have a fairly strong background on our physiology when it comes to exercising to give you guys some insight about exercise and how it works exactly. There truly is a science behind exercise. I believe it would be beneficial for anyone to step away from the "ten steps to lose weight" articles, and get information from someone who knows what they are talking about.

So please, feel free to ask honestly anything in regards to exercise and health, and I will do my best to help you out.
 
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#2
#2
Not really a question, but a little personal experience:

I'm just a shade over 40 and have done a combo of weights and cardio for nearly 20 years. I stuck to more traditional splits with weights (chest/back day, arms, back/shoulders, and variations) for years, and I've struggled with tendonitis and even a shoulder surgery, likely a result of repetitive use. I'm a little on the long and lean side, not at all built to be a power lifter.

Recently, I decided to try a 3 days/week total body routine, hitting every major muscle group with around 4 sets, and I have three different workouts. Ex: the first day, I do flat bench, bent rows, barbell curls, rope tri extension, squats, and military press. I was skeptical at first, but I have actually gotten stronger and do not have any real tendon or joint pains. I wish I had gone this route years ago, as I really think I could have avoided some overuse injuries and pain.

I try to do various cardio (run/bike/swim/box) between lifting days. I always finish my weight days with cycles of core/abs.

Anyway, just a suggestion for those stuck in a rut or looking for a new direction.
 
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#3
#3
Here's something I've been wondering, I have a bad knee from a break and tearing the meniscus when it hyperextended. I go to the gym, and almost always wear a knee brace when I do any leg exercises. Would it be better for strengthening my knee/leg to not wear it, or better to be safe and wear it? I want it to get stronger, but feel like I'm at a dead end in trying.
 
#4
#4
joevol33 said:
Here's something I've been wondering, I have a bad knee from a break and tearing the meniscus when it hyperextended. I go to the gym, and almost always wear a knee brace when I do any leg exercises. Would it be better for strengthening my knee/leg to not wear it, or better to be safe and wear it? I want it to get stronger, but feel like I'm at a dead end in trying.
Click to expand...

If you aren't performing a full range in motion in your exercise, you will not produce optimal results. Although there may be plenty of other reasons why you may not be getting the results you are looking for.

I suggest trying it out without the brace to see how it feels. Avoid any heavy lifting or quick and jerky exercises that could possibly lead to it getting aggravated or injury. I would recommend you start off with a moderately light load when you are exercising. See how your knees are reacting. If you feel they are okay, you can progressively increase the weight, but be sure not to increase it by too much at once. I would say increase it by 5% or so until you feel like you are able to perform no more than 12 sets per exercise without knee pain. If your knees are in pain during the exercise, be sure that you are not adding more weight than you should. If your knees are in pain despite using a load in which you feel your muscles are very much capable of operating, but the pain in your joint is uncomfortable, stop exercising. If you are in pain in general, do not continue to exercise. I would consult with your doctor and discuss the situation if you truly are unable to lift weights without knee pain due to your knee condition .

If you are completing an exercise with proper form and using an appropriate load of weights, I don't see yourself injuring your knees. Lifting weights should be a precise and controlled movement. Unlike sports where movements can occur spontaneously and with external factors such as other people and possible contact, you are very much capable of ensuring your body will be safe if you are doing a specific exercise correctly, as you have full and precise control of the movement. Individuals who are using muscles that they are not targeting during contractions (ie: people who use their back and shoulders for momentum to assist bicep curls) are much more vulnerable to possible injuries, as they lack control in their movements are not properly performing the exercise.

Remember, the goal isn't to lift as much as you can. Its to be able to lift as much as you can with proper technique. For most machines, the process is fairly intuitive. For free weights, I always recommend a second pair of eyes to see if your form is correct.
 
#5
#5
kiddiedoc said:
Not really a question, but a little personal experience:

I'm just a shade over 40 and have done a combo of weights and cardio for nearly 20 years. I stuck to more traditional splits with weights (chest/back day, arms, back/shoulders, and variations) for years, and I've struggled with tendonitis and even a shoulder surgery, likely a result of repetitive use. I'm a little on the long and lean side, not at all built to be a power lifter.

Recently, I decided to try a 3 days/week total body routine, hitting every major muscle group with around 4 sets, and I have three different workouts. Ex: the first day, I do flat bench, bent rows, barbell curls, rope tri extension, squats, and military press. I was skeptical at first, but I have actually gotten stronger and do not have any real tendon or joint pains. I wish I had gone this route years ago, as I really think I could have avoided some overuse injuries and pain.

I try to do various cardio (run/bike/swim/box) between lifting days. I always finish my weight days with various cycles of core/abs.

Anyway, just a suggestion for those stuck in a rut or looking for a new direction.
Click to expand...

A simple full body routine is the way to go for most people.
 
#8
#8
Persian Vol said:
If you aren't performing a full range in motion in your exercise, you will not produce optimal results. Although there may be plenty of other reasons why you may not be getting the results you are looking for.

I suggest trying it out without the brace to see how it feels. Avoid any heavy lifting or quick and jerky exercises that could possibly lead to it getting aggravated or injury. I would recommend you start off with a moderately light load when you are exercising. See how your knees are reacting. If you feel they are okay, you can progressively increase the weight, but be sure not to increase it by too much at once. I would say increase it by 5% or so until you feel like you are able to perform no more than 12 sets per exercise without knee pain. If your knees are in pain during the exercise, be sure that you are not adding more weight than you should. If your knees are in pain despite using a load in which you feel your muscles are very much capable of operating, but the pain in your joint is uncomfortable, stop exercising. If you are in pain in general, do not continue to exercise. I would consult with your doctor and discuss the situation if you truly are unable to lift weights without knee pain due to your knee condition .

If you are completing an exercise with proper form and using an appropriate load of weights, I don't see yourself injuring your knees. Lifting weights should be a precise and controlled movement. Unlike sports where movements can occur spontaneously and with external factors such as other people and possible contact, you are very much capable of ensuring your body will be safe if you are doing a specific exercise correctly, as you have full and precise control of the movement. Individuals who are using muscles that they are not targeting during contractions (ie: people who use their back and shoulders for momentum to assist bicep curls) are much more vulnerable to possible injuries, as they lack control in their movements are not properly performing the exercise.

Remember, the goal isn't to lift as much as you can. Its to be able to lift as much as you can with proper technique. For most machines, the process is fairly intuitive. For free weights, I always recommend a second pair of eyes to see if your form is correct.
Click to expand...
Thanks.
 
#12
#12
I've went to them gym 3 times this week without my knee brace. I did the bike Monday, elliptical Wednesday, and treadmill Friday. My knee never really hurt more than with it. It's more a nerve thing that burns down my leg. It wasn't bad on the treadmill, but acted up on the leg press.
 
#13
#13
joevol33 said:
I've went to them gym 3 times this week without my knee brace. I did the bike Monday, elliptical Wednesday, and treadmill Friday. My knee never really hurt more than with it. It's more a nerve thing that burns down my leg. It wasn't bad on the treadmill, but acted up on the leg press.
Click to expand...

That's good to hear that you weren't experiencing much pain during cardio. When you were on the leg press did you adjust the weights to a lower than normal weight to see if it still hurts? Also did you try both with and without the brace? Does the doctor know why you may be experiencing a burning nerve feeling down your leg? Is it only for the injured leg?
 
#14
#14
Persian Vol said:
That's good to hear that you weren't experiencing much pain during cardio. When you were on the leg press did you adjust the weights to a lower than normal weight to see if it still hurts? Also did you try both with and without the brace? Does the doctor know why you may be experiencing a burning nerve feeling down your leg? Is it only for the injured leg?
Click to expand...

Yes it's only the injured knee. He told me I had permanent damage, and the nerve was part of it. I normally use the brace and only do like 120lbs with both legs, and 40 with just the bad. It's not heavy at all, but it does make the burning worse, so I don't do a lot of weight. Doing leg extensions doesn't bother the nerve as bad as the press does.
 
#15
#15
joevol33 said:
Yes it's only the injured knee. He told me I had permanent damage, and the nerve was part of it. I normally use the brace and only do like 120lbs with both legs, and 40 with just the bad. It's not heavy at all, but it does make the burning worse, so I don't do a lot of weight. Doing leg extensions doesn't bother the nerve as bad as the press does.
Click to expand...

I'm sorry to hear that Joe. To be honest, when it comes to nerve pain I am not in a position to give you any advice other than to continue exercising within a threshold that doesn't lead to pain. With or without a brace, just try to lift as much as you can without feeling pain. If you feel that it's not as much as you would like to lift, just keep in mind that any exercise is still 10x more beneficial than no exercise.
 
#16
#16
I go to a "performance" gym. The guy running it is awesome. It's mostly crossfit type stuff for individuals. As in they do a lot of team sports work in the afternoons. But individually, instead of a strict daily WOD, he will tailor it to your goals, whether it's as simple as lose weight or get back in shape, or more complex, like gaining speed and endurance as a runner and cyclist in my case.

Yesterday was our weekly sled day. Started with 250m row sprints followed by ten burpees repeated 7 straight times. Then we alternated a sled push workout and fireman's carry. I've attached some of the workouts for a better idea:
 

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#17
#17
Persian Vol said:
I'm sorry to hear that Joe. To be honest, when it comes to nerve pain I am not in a position to give you any advice other than to continue exercising within a threshold that doesn't lead to pain. With or without a brace, just try to lift as much as you can without feeling pain. If you feel that it's not as much as you would like to lift, just keep in mind that any exercise is still 10x more beneficial than no exercise.
Click to expand...

True.
 
#18
#18
volfanbill said:
I go to a "performance" gym. The guy running it is awesome. It's mostly crossfit type stuff for individuals. As in they do a lot of team sports work in the afternoons. But individually, instead of a strict daily WOD, he will tailor it to your goals, whether it's as simple as lose weight or get back in shape, or more complex, like gaining speed and endurance as a runner and cyclist in my case.

Yesterday was our weekly sled day. Started with 250m row sprints followed by ten burpees repeated 7 straight times. Then we alternated a sled push workout and fireman's carry. I've attached some of the workouts for a better idea:
Click to expand...

Heavy on the conditioning. What are your strength gains like?

I'm in the process of increasing my conditioning load right now.
 
#19
#19
chavisut said:
Heavy on the conditioning. What are your strength gains like?

I'm in the process of increasing my conditioning load right now.
Click to expand...

Being heavy on conditioning is what has improved my run times which is my goal. I've been going since January and my deadlift gains have been dramatic, but my squats vary. He seems to like to do squats after harder days and I just can't seem to get to max levels on those days. Thruster gains have gone up around 25 lbs
 
#20
#20
volfanbill said:
Being heavy on conditioning is what has improved my run times which is my goal. I've been going since January and my deadlift gains have been dramatic, but my squats vary. He seems to like to do squats after harder days and I just can't seem to get to max levels on those days. Thruster gains have gone up around 25 lbs
Click to expand...

Anybody ever vomit?
 
#21
#21
joevol33 said:
Here's something I've been wondering, I have a bad knee from a break and tearing the meniscus when it hyperextended. I go to the gym, and almost always wear a knee brace when I do any leg exercises. Would it be better for strengthening my knee/leg to not wear it, or better to be safe and wear it? I want it to get stronger, but feel like I'm at a dead end in trying.
Click to expand...


Take it off and lets hope it breaks again.
 
#23
#23
Persian Vol,

What do you think about smith machines vs. free weights? For someone who can't go to the gym and can't lift with a spotter. Would I be better with a smith machine or having a bench and using dumbbells etc.
 
#24
#24
Get a power rack, bench and free weights instead of a Smith machine
 
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