Questions & Answers - Page 4

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On September 24 2011 11:45 wattabeast wrote:
Would it be OK for me to do SS, and various work outs such as weight lifting with my huge growth spurts? I'm 15 and since this time last year iv'e grown 7 inches, and most of it has been within the last 4 months. Someone told me (can't remember who, might have been the doctor) that it isn't smart to do heavy work outs while in growth spurts because it can screw up the growth spurts and cause my growth to screw up. Any comments? (i'm 5'7.5 and 110, really wanna gain weight for soccer)

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On September 24 2011 12:45 jjhchsc2 wrote:
What is the rep range i should be at for chinups/pullups if i want majority strength like 70% and hypertrophy 30%
and for dips and chinups how should i add weight if i dont have a weight belt? i have a belt and a few dumbells to use. and if so where should i attach it to? quads? abs? shoulders?
are backpack bags suitable for adding weight?

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On September 24 2011 12:59 eshlow wrote:


That's a fitness myth. Ignore it.

Properly performed strength training is insanely beneficial for children and adolescents.

SS would be great for you.

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On September 24 2011 13:03 eshlow wrote:


5-8 for hypertrophy.

3-8, typically, for strength if you're novice/intermediate. 1-2 RM generally aren't too useful for novices or intermediates especially for getting volume as well so it's not worth it.

As you can see the reps tend to overlap a bit. 5 is generally best to start out with because it's a variable rep range that allows good hypertrophy and strength development simultaneously.

Weight belt
Backpack is fine.
Weight vest
Rope + weights attached
DB between the legs
There's tons of ways to add weight; be creative.

As you can see from my heavy ass weighted dip that I did a couple years ago.... you can even use multiple things to add weight onto you at the same time. I actually used 2 backpacks once... one on the front and back + weight vest + weight belt.

+ Show Spoiler +

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On September 24 2011 13:39 wattabeast wrote:

Thanks a lot! As soon as this soccer season is done (in 2 months or so) I am going to start up a strict regimen and try to put on a good 30 pounds Thanks a lot! Nother question (hate to bother) is would it be OK to work out despite playing like 3 hours of soccer a day with conditioning.

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On September 24 2011 13:09 AoN.DimSum wrote:
Eshlow HELP!!

I have this pain in my outer left hip when lifting my leg leg up. Also when I squat, I have this shooting pain in my groin. I'm looking for some pictures of the hip so I can point it out.

http://www.ptandsr.com/Uploads_SiteID_20/Images/hip.jpg

The outer hip seems like the Iliotbial band. The groin pain might be the sartorius from both sides.

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On September 24 2011 16:32 AirbladeOrange wrote:
How well can you train muscles to be good at maximum power movements as well as higher rep, lighter weight type body weight movements? Not in the same day but in the same week, both being part of a regular plan.

An example of what I mean is how much good can max benching as well as doing pushups be?

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On September 24 2011 23:31 eshlow wrote:


Can you get more specific locations?

How was the onset of pain? Acute during a specific movement or did it just get progressively worse?

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On September 25 2011 00:18 AoN.DimSum wrote:


I have been trouble finding a good picture, could you link me to one? I think its the top part of the IT band or close to that area. It has been getting worse and worse throughout the past couple weeks. The last couple days I had trouble raising my left leg when sitting down. Then also I have some discomfort when I squat all the way down. Yesterday it got really bad, I couldnt squat without this shooting pain in the inside of my groin(probably the sartorius) right when I start squatting down a bit.

So the pain that has been recurring is on top of left IT band from squatting mostly. Then yesterday there was a sharp pain in both of the sartorius while squatting. I had to stop because of the pain.

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On September 25 2011 06:40 AoN.DimSum wrote:
Today was actually ok, I could squat without much pain today. I still have that pain on my left side a bit.

Heres a clean, where I do a weird movement at the bottom. My right knee will go down onto the floor sometimes. I'm not sure why that happens. also I rotate to the left on the jerk a lot.
http://www.facebook.com/video/video.php?v=2141495135366

I checked some others videos, and I dont do it all the time. But I do favor that side.

Ill try to check those movements a little later.

side abductions and single leg stance are fine. How do you do external and internal rotation of hips?

Im not sure if im doing it right but I have some pain with external hip rotation.

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On September 25 2011 06:40 AoN.DimSum wrote:
Today was actually ok, I could squat without much pain today. I still have that pain on my left side a bit.

Heres a clean, where I do a weird movement at the bottom. My right knee will go down onto the floor sometimes. I'm not sure why that happens. also I rotate to the left on the jerk a lot.
http://www.facebook.com/video/video.php?v=2141495135366

I checked some others videos, and I dont do it all the time. But I do favor that side.

Ill try to check those movements a little later.

side abductions and single leg stance are fine. How do you do external and internal rotation of hips?

Im not sure if im doing it right but I have some pain with external hip rotation.

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On September 25 2011 15:35 jjhchsc2 wrote:
are excess calories used to build muscle?
arghhh i hope so coz i havent been getting the required amount of protein everyday .
also cant get supps yet.

What it the best way to develop strength to do an L-seat?
are vertical knee raises, weighted planks or normal leg raises on a soft surface good for this?
i am not quite sure if i can do hanging leg raises properly yet because i cant hang on the bar for long enough.

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