thanks ... Ill give that a go
Originally Posted by Emevas
so no ice, no heat?
4x10 is a hypertrophy workout at best. with that many exercises you are not doing yourself any favours
do what i do, after i stretch i get into an ice cold shower. feels great!
hypertrophy is the goal on those three days. Are you saying that it is overtraining? remember its only 3 days a week.
Originally Posted by Alex
oh sorry for some spaz reason i thought you were doing a power workout. ive had 3 hours sleep last night after being fucked 6 ways from sunday by the missus
Even for hypertrophy i would recommend dropping the number of exercises, how long does that routine take? you must spend half of friday in the gym.
Originally Posted by Alex
yes Friday is the long day .... 2+ hours ... I probably could reduce that day maybe two exercises per bodypart ... then again I do enjoy it and Im still making progress ...
thanks to both of you for the advice.
2 hours for a hyperthropy workout? Dude, that's too long.
If you enjoy it, that's great, but just know that it can actually hinder hypertrophy.
I have a tendency to read the last post first, so I'll address the first post now with the following question:
Have you seen a chiro or a massage therapist yet? Form is everything and if you correct your form, pain will eventually go away.
BUT, chances are you already have scar tissue and inflexible muscles at best, or at worst, you have developed serious imbalances if you have been lifting wrong for years.
You should, at the very least, get a massage therapist and ask him/her to work on your glutes, external hip rotators (piriformis), lower back, the suboccipital muscles on your neck and your hamstrings (all of these directly affect your hip/lower back flexibility.)
If you are not or have not been diligent with stretching and proper form for years, you must do the suggestion above. The difference will be like day and night.
Also, check the sticky thread and look at the myofascial release thread.
Last edited by Teh El Macho; 5/18/2008 8:08pm at .
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I had the same problem a year ago, on the left side, I think it started from a teep kick where my leg went too far. nothing the doctors did seemed too help too much. the chiropractor said it had something to do with preasure on some discs or something. the pain finally kind of went away when I returned to training, after having been to 2 different doctors who only prescribed pills and said chiro was useless and expensive, but didn't tell me anything usefull. After my last fight a couple of weeks ago, the pain returned and worse, I haven't been training for two weeks and I'm going to phisycal therapy and it's really helping. But It hasn't gone away yet. You should try what he suggseted and go to a masage therapist. If you find anything that works let me know, I want to be able to train again as soon as posible...
Teh el Macho:
thanks for the advice ... I get massages regularly, but usually concentrated on the neck. come to think of it i used to have similar neck problems that havent returned since the regular massages, so your advice is probably spot on.
Regarding the 2+ hour weight workout, I know it sounds long, but looking at it as a whole it is probably only around 4-5 hours a week ... just compacted into 3 days. The two reasons I compacted the schedule was
(1) to open up more days for aerobic work in an attempt to lower body fat ... I dont like doing aerobic work and weights on the same day
(2) extend recovery time ... which i think is important >40 years old
So far, I'm on track ... my weight is the same and the body fat is coming down. After I get below 10% bodyfat, Ill probably start doing something entirely different.
based on learning here and elswhere this is my plan:
1) pay more attention to form
2) stretch before every workout
3) lower back massages
4) light hyperextensions twice per week
5) use a belt for certain exercises
Ill let you know how it goes. If it doesnt work, I might consider working in some or all of the following:
Great forum, btw ... glad I came across it ...
Last edited by muddy; 5/19/2008 11:31am at .
this kind of describes the pain
I'll know more for sure after I finish my therapy on friday.
ok, let me know how it goes.
also worth noting is that there are some interesting discussions/research involving the psychological component of back pain ... google this: psychological component of back pain ... biofeedback and hypnotherapy might be some other things to to look into.
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