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I am too big--closer to 22% BF. I've tried creatine--I heard it was relatively safe--but I felt like I didn't really know what I was doing so I stopped.
I do the 5 mile run on Saturday because it's very taxing and I enjoy it. I'm just wondering if running those miles is inhibiting muscle growth. It really isn't a lot of miles.
52, huh?
1. Stop running.
2. Start bicycling or stationary bike plus swimming
3. STOP SQUATS IMMEDIATELY. Squats are terrible exercise geared to ruin your back if not done RIGHT and even then, there will be damage to your back. Switch to reverse leg press, if you just can't be without large quads and strong gluts.
4. You gym session should start with core. As in -core complete wrap around. I'd rather be against deadlifts, but you can do sitting "deadlifts" in horizontal row machine. Or, you may damage your back.
5. Stay with large muscle mass involved basic exercise. Like bench press. Pushups. Lateral pull downs.
6. I do day in-day off. 3 week sets, then week do nothing then 3 weeks of different exercise/execution.
7. Continuously change the way you do your exercise. Alternate between pyramids, 21-s, tapes, cyclical. Etc. Once in a while do isometrics.
8. Cut on carbs. I lost 50 lbs when I went low to none carbs in 2 months. And I am slightly larger than you - 6'4 1/2 and around 225, it varies a bit up/down.
9. Did I say - stop running? Plenty of aerobics with MUCH less stress on your skeleton and more anatomically correct. Humans are not made for running. Fast walking - yes. Not running.
52, huh?
1. Stop running.
2. Start bicycling or stationary bike plus swimming 3. STOP SQUATS IMMEDIATELY. Squats are terrible exercise geared to ruin your back if not done RIGHT and even then, there will be damage to your back. Switch to reverse leg press, if you just can't be without large quads and strong gluts.
4. You gym session should start with core. As in -core complete wrap around. I'd rather be against deadlifts, but you can do sitting "deadlifts" in horizontal row machine. Or, you may damage your back.
5. Stay with large muscle mass involved basic exercise. Like bench press. Pushups. Lateral pull downs.
6. I do day in-day off. 3 week sets, then week do nothing then 3 weeks of different exercise/execution.
7. Continuously change the way you do your exercise. Alternate between pyramids, 21-s, tapes, cyclical. Etc. Once in a while do isometrics.
8. Cut on carbs. I lost 50 lbs when I went low to none carbs in 2 months. And I am slightly larger than you - 6'4 1/2 and around 225, it varies a bit up/down.
9. Did I say - stop running? Plenty of aerobics with MUCH less stress on your skeleton and more anatomically correct. Humans are not made for running. Fast walking - yes. Not running.
3. STOP SQUATS IMMEDIATELY. Squats are terrible exercise geared to ruin your back if not done RIGHT and even then, there will be damage to your back. Switch to reverse leg press, if you just can't be without large quads and strong gluts.
4. You gym session should start with core. As in -core complete wrap around. I'd rather be against deadlifts, but you can do sitting "deadlifts" in horizontal row machine. Or, you may damage your back.
You advise against doing regular back squats and deadlifts entirely? Just about everything I've read says these are great, bedrock exercises to do if done correctly. And it's not about large quads. It's about a good, full body compound movement.
You advise against doing regular back squats and deadlifts entirely? Just about everything I've read says these are great, bedrock exercises to do if done correctly. And it's not about large quads. It's about a good, full body compound movement.
The squat and deadlift are probably the two most important lifts you can be doing. Contrary to some opinions, deadlifts are one of the safest lifts, too, so long as you know your limitations. The starting position is the bar on the ground. If you start a rep and realize you don't have it, simply drop the weight. Starting a rep on a squat or bench press and if you don't have it you're stuck. Unless you have a spot, of course.
Squats, properly done, won't hurt your back. Or your knees.
You'll see a lot of advice on this page that runs directly contrary to other advice given here. It can be very challenging if you don't know who to believe. But you said you've read elsewhere the squat and deadlift are fundamental "bedrock" exercises and I 100% agree with that. Once in a while you'll see someone who advises against them. Sometimes they may have valid reasons, but those valid reasons often apply only on a case-by-case individual (ie, someone says, "I hurt myself doing these, so therefore they are unsafe.") If you are confident in your ability to continue doing these lifts by all means continue to do them.
Count me in the camp against squats and deadlifting. I know they are among the best exercises for strength and mass but I'd advise people doing them as well. Two of my fit friends have hurt their backs doing squats. They weren't doing heavy, but just went too far down. Of course anyone can hurt themselves doing any activity, but those exercises I wince my eyes at the thought of doing them. Not ones I'd recommend for older people for sure.
...those valid reasons often apply only on a case-by-case individual (ie, someone says, "I hurt myself doing these, so therefore they are unsafe.")
Quote:
Originally Posted by Stockyman
Count me in the camp against squats and deadlifting. I know they are among the best exercises for strength and mass but I'd advise people doing them as well. Two of my fit friends have hurt their backs doing squats. They weren't doing heavy, but just went too far down. Of course anyone can hurt themselves doing any activity, but those exercises I wince my eyes at the thought of doing them. Not ones I'd recommend for older people for sure.
3. STOP SQUATS IMMEDIATELY. Squats are terrible exercise geared to ruin your back if not done RIGHT and even then, there will be damage to your back. Switch to reverse leg press, if you just can't be without large quads and strong gluts.
4. You gym session should start with core. As in -core complete wrap around. I'd rather be against deadlifts, but you can do sitting "deadlifts" in horizontal row machine. Or, you may damage your back.
Patently ridiculous.
Quote:
Originally Posted by ukrkoz
5. Stay with large muscle mass involved basic exercise.
Sure, fine.
Quote:
Originally Posted by ukrkoz
9. Did I say - stop running? Plenty of aerobics with MUCH less stress on your skeleton and more anatomically correct. Humans are not made for running. Fast walking - yes. Not running.
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