Weighlifting - Resources on Lfiting More, Getting in Shape and Looking Good

[IM3000]

If done correctly, squats and deadlifts are beneficial for injury recovery, but form is crucial here. Get a spotter if u can. I had some severe injuries from playing basketball (tore my ligaments in my right foot 3 times and also had a bad lower back injury from balling) and Rippetoes Starting Strength really helped me. I was struggling the past years especially with my fucking back and now it actually feels better for the first time in ages.

 

[Martin_Heidegger]

Very few men can achieve tremendous results without steroids. And if you really want to look like a god, trenbolone is the only reliable method to my knowledge.

Wtf, you are a troll... A homosexual, mentally retarded troll

That is really uncalled for. Given your style of writing and the purile insults, I'd say you're of sub-average intelligence and generally not capable of independent research.

There is nothing wrong with not being intelligent, but you have first question your initial reactions.

 

[hoops330]

My question is regarding how to train after an injury:

It's been a year since I was diagnosed with an inflammation in my knee. I've exercised regularly since June this year, and have started running a 3-4 times a week (20 mins and increasing). My first goal is to cut out excess belly fat i.e. about 15 lb overall fat loss. I'm 5'10/180 right now. I keep my diet in check and eat well within my calorie limit. My upper body build is skinny but the running is building my leg muscles somehow. The problem with running is that it leaves my knees in discomfort for days.

I've only resorted to cardio since I'm afraid of squatting/dead-lifting and damaging my knee further - it doesn't feel 100% strong. I feel I might be missing out on compound exercises (I do pull ups, push ups, sit-ups, and dumbbell bench, a few machines). What also baffles me is that none of the muscular dudes at my gym squat.

Should I stay away from squats/deadlifts until the knee has healed completely, or is there another way out? Any advice/recommendations would be really appreciated.

Ease back into it and let pain be your guide...this is what they will tell you at the doctors office or athletic trainer

 

[stein]

Hoops, thanks. Right now, I'm only comfortable doing a few sets of free squats per week. I stop when the discomfort increases, so I'm not making any gains. The doctor said, no squats until you're healed -> go swim or something else. I'll "ease myself into it" as you said.

BoiBoi, I was actually wondering if Rippetoe talks about this so thanks for mentioning Starting Strength. I'll check it out.

 

[travolta]

My question is regarding how to train after an injury:

It's been a year since I was diagnosed with an inflammation in my knee. I've exercised regularly since June this year, and have started running a 3-4 times a week (20 mins and increasing). My first goal is to cut out excess belly fat i.e. about 15 lb overall fat loss. I'm 5'10/180 right now. I keep my diet in check and eat well within my calorie limit. My upper body build is skinny but the running is building my leg muscles somehow. The problem with running is that it leaves my knees in discomfort for days.

I've only resorted to cardio since I'm afraid of squatting/dead-lifting and damaging my knee further - it doesn't feel 100% strong. I feel I might be missing out on compound exercises (I do pull ups, push ups, sit-ups, and dumbbell bench, a few machines). What also baffles me is that none of the muscular dudes at my gym squat.

Should I stay away from squats/deadlifts until the knee has healed completely, or is there another way out? Any advice/recommendations would be really appreciated.

Ease back into it and let pain be your guide...this is what they will tell you at the doctors office or athletic trainer

What hoops said...

I've heard that squatting is a good way to prevent knee injuries (you build up the muscles/tendons around the joint). I'm not sure if this applies to a recovering knee injury though..

Another thing too- since your knee is recovering I wouldn't recommend running on it very much. You'd be better off getting a bicycle. Cycling is significantly better for your joints than running. EVERYBODY seems to hurt themselves from running... I once hurt my knee after a long race. It put me out of commission for over a month. Despite my injury-prone knee, I continue to run to this day. The other day I dropped $120 on a new pair of Brooks. Running is awesome, it's just a bit harsh on the body. IMO, cycling is the way to go... it's healthier in the long run, and you can go fasttt.

Swimming is great too.

 

[stein]

I hurt my knee while squatting/i] last year. I'm paying the price of bad form.

Thanks for the suggestions travolta - they have nice bikes in the gym so I'll give cycling a shot.

 

[MHaes]

Eat 5-7 meals a day, and figure out how many calories each meal should be.

Please, please, please don't tell me people still believe this broscience. There is absolutely no evidence that says you need to eat 5-7 meals a day. Maybe if you can't stomach eating 800 cals in a meal, but really thats the only reason.

Other than that, I agree with Oyster's post. Muscles are built in the kitchen and while you're sleeping. Whatever your daily caloric intake is, try and make sure 40% of it is carbs, 40% is protein, and the remain twenty is fats. Remember, protein and carbs are 4 cals each a gram, and fats are 9 grams.


Also, whoever said you need to take tren to be a god, let me just leave this here....

He was natty here...


and this was him before he picked up a weight

2 years in the gym, keeping your diet, and this is what you can become. Why more people don't seize it, well that's beyond me.

Everything is yours for the taking in the gym. Everything. You can't hold anyone responsible for your shortcoming except yourself...so if you can't achieve in there, how are you going to be successful outside of the gym?

 

[ersatz]

Eat 5-7 meals a day, and figure out how many calories each meal should be.

Please, please, please don't tell me people still believe this broscience. There is absolutely no evidence that says you need to eat 5-7 meals a day. Maybe if you can't stomach eating 800 cals in a meal, but really thats the only reason.

Other than that, I agree with Oyster's post. Muscles are built in the kitchen and while you're sleeping. Whatever your daily caloric intake is, try and make sure 40% of it is carbs, 40% is protein, and the remain twenty is fats. Remember, protein and carbs are 4 cals each a gram, and fats are 9 grams.


Also, whoever said you need to take tren to be a god, let me just leave this here....

He was natty here...


and this was him before he picked up a weight

2 years in the gym, keeping your diet, and this is what you can become. Why more people don't seize it, well that's beyond me.

Everything is yours for the taking in the gym. Everything. You can't hold anyone responsible for your shortcoming except yourself...so if you can't achieve in there, how are you going to be successful outside of the gym?

Warning to everyone, the guy died of a heart attack at in thailand in his early 20s because he was stupid with his drugs (probably stimulants and testosterone) and went into a sauna.

 

[MHaes]

Warning to everyone, the guy died of a heart attack at in thailand in his early 20s because he was stupid with his drugs (probably stimulants and testosterone) and went into a sauna.

Also, yes, he did die like a month ago. But, he had an underlying heart condition that was undiagnosed, that was exacerbated by the party drugs (think:MDMA) he took. He did take steroids (later on, after that pic was taken), yes, but steroids had no part in his heart defect. He took IV steroids, only oral steroids have a negative affect on your cardiovascular system.

Let's think about this logically. What would have a greater affect on your cardiovascular health? A stimulant/mild hallucinogenic drug, created largely in Eastern Europe and South East Asia? Or Anabolic steroids, which increase protein synthesis within cells, and increasing your male sexual characteristics, made in licensed pharmacies in developed nations, since it is a prescription drug?

 

[NotJoeRogan]

Eat 5-7 meals a day, and figure out how many calories each meal should be. Just divide how many calories the calculator gives you by how many meals you'll have per day.

Your post, oyster, was well written and it is a good introduction for anyone thinking of seriously changing their physique, but meal frequency has been proven to be a myth. You could eat 3 meals at approximately 1166 kcals/meal or just eat one big 3500 kcal meal; as long as you hit your macro-nutrient target and your caloric goals you would see results the same as if done your way.

 

[mangadooza]

LeanGains is definitely the way to go. I think most people just get lazy with respect to diet. Sure, you can be lazy and just use the guidelines of Paleo or whatever to reach 10% bodyfat, but to get down to 6% and have awesome striations/vascularity, calorie counting is pretty crucial. It's too easy for the human body to adapt at the extreme ends of leanness and plateau your weight loss.

By the way, I recommend for everyone to get as lean as possible for the difference it makes in your facial features. You can have an awesome bone structure, cheekbones, jaw, etc, but it doesn't mean shit if it's covered up by fat. There's a YouTube of Channing Tatum out there where the poor guy puts on just a few pounds. Instead of the usual 90% "omg, he's so hot" comments on his videos, a good half of the girls make some reference to him being ugly, cute instead of hot, etc, etc.

 

[ersatz]

Warning to everyone, the guy died of a heart attack at in thailand in his early 20s because he was stupid with his drugs (probably stimulants and testosterone) and went into a sauna.

Also, yes, he did die like a month ago. But, he had an underlying heart condition that was undiagnosed, that was exacerbated by the party drugs (think:MDMA) he took. He did take steroids (later on, after that pic was taken), yes, but steroids had no part in his heart defect. He took IV steroids, only oral steroids have a negative affect on your cardiovascular system.

Let's think about this logically. What would have a greater affect on your cardiovascular health? A stimulant/mild hallucinogenic drug, created largely in Eastern Europe and South East Asia? Or Anabolic steroids, which increase protein synthesis within cells, and increasing your male sexual characteristics, made in licensed pharmacies in developed nations, since it is a prescription drug?

Steroids are linked to heart problems:
http://www.webmd.com/asthma/news/20041115/steroids-linked-to-higher-heart-disease-risk

So are stimulants and saunas/hot-tubs:
http://www.livestrong.com/article/111428-risks-using-sauna/

Heart disease is 1/4th of the cause of death for the western human population (and for guys up to our 40s, almost 1/2 of our causes of death are accidents). Most people do not go hunting for these submarine health problems in their youth. Doctors do tests for things like this if they prescribe these drugs to patients because they know the drugs in combination with other activities and some submarine health condition could push you over the edge, give you a fucking heart attack and FUCKING KILL YOU. Going off by yourself and using these drugs not knowing what your doing is being fucking stupid and it killed zyzz.

Also, the reputation system is not put there for people you disagree with, or for people you feel are wrong.