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 12 years ago '06        #126
O-King 1 heat pts
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thx max so my plan should be?

Monday - Arms (Curls)
Wedsnesday - Shoulders (Press)
Friday - Chest (Butterfly curl)
Somthing else

(im not sure what kind of lifts I should be doing, does it matter?)

i dont mean to be asking questions but i been trying to gain weight for a long time and I hate ordering n large 2 sounding confident to my mom and end up not gaining a pound. im readyy

about the carbo thing i think id be happy to gain "any" fat.

 02-06-2007, 11:50 PM         #127
seindiamond 
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 maxwell2003 said
O-king, looks like you are eating very well and you are young. So keep eating evrything you can. But not too much fat... Carbohydrate( rice, bread, pasta and so on) typically gives you motivation to work out ( energy ). Meat, egg white, protein drink will give you obviously protein to build up your mucles.

You can do so many thing with dumbels.
So each set, you should do 10 to 12 times and you should do 3 sets for each
muscles.
Arms: Dumbel curls,
Shoulders : shoulder press
Chest : dumbel press. Butterfly curls
etc....

Once you feel to easy to lift your dumbels, you might want to get heavier ones. So your body do not get used to the weight.
Holy sh*t, please do not follow this dieting advice or lifting advice. If you think this dude is eating well... That's just fu*ked up. O-King, almost everything you are eating is composed of emptry calories, except the milk. I'm not a fan of weight gainer proteins because the carbohydrates are usually made from cheap sugars. Everything you are eating is also heavily processed.

You say you are 135lb, you do NOT need to be eating that many calories to start off with. Try 3000 calories per day and if you are not gaining weight add 250 the next week. I weigh 220 and eat around 4000 calories a day and can gain weight off that. If you eat 4000 you will pack on muscle and a significant amount of fat.

This is a previous page on this thread where I posted about nutrition.

Scroll half way down. Above that is VERY GOOD lifting advice from Kosterzoo.

I suggest you start doing full body workouts and not a split. Workout 3X a week Mon/Wed/Fri. U are limited by only dumbbells but you can still do a decent workout. I'm tired so I won't comment on training till tomarrow, maybe Kosterzoo will.

Sorry Kosterzoo for giving out advice on your thread, but I couldn't let this kid get crappy advice about how eating Macdonalds 2X a day is "healthy" and a split with only arms/shoulder/chest is beneficial.

 02-06-2007, 11:50 PM         #128
XaVi01 
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Can you lose strength without losing muscle mass?

 12 years ago '06        #129
kosterzoo  OP
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 maxwell2003 said
it sounds like you damaged muscle fiber from working out. Baasically, curl recovers very fast because you use every day and every time. I would recommend you to work out other muscle until the pain goes away and I recommend you to use EZ bar when you work out your arms.


Ignore this advice... seriously please do.

Zottman curls are when you do a conventional curl up, then pronate your hands and do a reverse curl down.

Cocked Wrists I mean as in your trying to put the back of your hand on your wrist, kinda like you would if you were doing an open palm strike

 12 years ago '06        #130
kosterzoo  OP
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 seindiamond said
Holy sh*t, please do not follow this dieting advice or lifting advice. If you think this dude is eating well... That's just fu*ked up. O-King, almost everything you are eating is composed of emptry calories, except the milk. I'm not a fan of weight gainer proteins because the carbohydrates are usually made from cheap sugars. Everything you are eating is also heavily processed.

You say you are 135lb, you do NOT need to be eating that many calories to start off with. Try 3000 calories per day and if you are not gaining weight add 250 the next week. I weigh 220 and eat around 4000 calories a day and can gain weight off that. If you eat 4000 you will pack on muscle and a significant amount of fat.

This is a previous page on this thread where I posted about nutrition.

Scroll half way down. Above that is VERY GOOD lifting advice from Kosterzoo.

I suggest you start doing full body workouts and not a split. Workout 3X a week Mon/Wed/Fri. U are limited by only dumbbells but you can still do a decent workout. I'm tired so I won't comment on training till tomarrow, maybe Kosterzoo will.

Sorry Kosterzoo for giving out advice on your thread, but I couldn't let this kid get crappy advice about how eating Macdonalds 2X a day is "healthy" and a split with only arms/shoulder/chest is beneficial.
agree with all of this..

please ignore the advice you've been given from 'maxwell' sorry dude but your not really cutting it in terms of good advice, and you seem to lack knowledge yet portray that you know something so please stop because your giving out bad advice

 12 years ago '06        #131
kosterzoo  OP
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 XaVi01 said
Can you lose strength without losing muscle mass?
I'm not sure if you worded the question correctly but yes you can lose strength without losing muscle mass..

 12 years ago '06        #132
O-King 1 heat pts
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 seindiamond said
Holy sh*t, please do not follow this dieting advice or lifting advice. If you think this dude is eating well... That's just fu*ked up. O-King, almost everything you are eating is composed of emptry calories, except the milk. I'm not a fan of weight gainer proteins because the carbohydrates are usually made from cheap sugars. Everything you are eating is also heavily processed.

You say you are 135lb, you do NOT need to be eating that many calories to start off with. Try 3000 calories per day and if you are not gaining weight add 250 the next week. I weigh 220 and eat around 4000 calories a day and can gain weight off that. If you eat 4000 you will pack on muscle and a significant amount of fat.

This is a previous page on this thread where I posted about nutrition.

Scroll half way down. Above that is VERY GOOD lifting advice from Kosterzoo.

I suggest you start doing full body workouts and not a split. Workout 3X a week Mon/Wed/Fri. U are limited by only dumbbells but you can still do a decent workout. I'm tired so I won't comment on training till tomarrow, maybe Kosterzoo will.

Sorry Kosterzoo for giving out advice on your thread, but I couldn't let this kid get crappy advice about how eating Macdonalds 2X a day is "healthy" and a split with only arms/shoulder/chest is beneficial.
Alright ima follow what Kos said in that post to:

Mon: Legs Quad Dominant (Squats on this day)
Tuesday: Chest and tricep
Wednesday: Off
Thursday: Legs Gluets/Hams Dominant (Deadlifts on this day)
Friday: Back, Bicep
Sat: Off
Sun: Off

But 2000 of them calories is from the weight gainer but I see what your saying but when im reading your post your stating what kind of foods you should eat and thats where it confuses me cause i want to pick whichever food will help me gain weight.

But im guessing your saying for me to stop eating that way because of its not healthy, because "I cant get weight (dont like saying that to myself)" id be happy if I even got more fat then the average person. I can go a full yr just gaining 1 pound thats how hard it is for me (just adding food for thought) is it possible for me to gain weight by eating healthier? I do care for my health but I just dont know what to eat.

people always tell me to eat more but im not sure if they realize my matabalism is beyond fast.


Last edited by O-King; 02-07-2007 at 11:17 AM..

 02-07-2007, 05:51 PM         #133
Dacosta 
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Ok I got a question,anyhow ive gone from about 140lbs and now weigh 173,but my shins are starting to hurt whenever i walk briskly,is it prehaps that i need to work my legs more in order to take my increase in weight,any help will be appreciated

 02-07-2007, 07:46 PM         #134
seindiamond 
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 O-King said
Alright ima follow what Kos said in that post to:

Mon: Legs Quad Dominant (Squats on this day)
Tuesday: Chest and tricep
Wednesday: Off
Thursday: Legs Gluets/Hams Dominant (Deadlifts on this day)
Friday: Back, Bicep
Sat: Off
Sun: Off

But 2000 of them calories is from the weight gainer but I see what your saying but when im reading your post your stating what kind of foods you should eat and thats where it confuses me cause i want to pick whichever food will help me gain weight.

But im guessing your saying for me to stop eating that way because of its not healthy, because "I cant get weight (dont like saying that to myself)" id be happy if I even got more fat then the average person. I can go a full yr just gaining 1 pound thats how hard it is for me (just adding food for thought) is it possible for me to gain weight by eating healthier? I do care for my health but I just dont know what to eat.

people always tell me to eat more but im not sure if they realize my matabalism is beyond fast.
I understand its difficult for you to gain mass and you don't mind gaining fat. I'll list off foods that will help you gain mass at the same time as staying relatively lean.
Protein: fish, red meat, chicken, milk, eggs, egg whites, whey
Carbs: fruits, veggies can be eaten whenever you want. Sweet potatoes, yams, quinoa, steel cut oatmeal, brown rice. The ones in the last sentence carry a fair amount of calories too. Now you can eat some of the less healthier carbs such as: spaghetti, white rice. Those two are dense as hell with calories, I'd suggest ONLY eating them 2-3 hours after you workout. You should take in your weight gainer proteing IMMEDIATELY AFTER you workout.
Fats: olive oil, flax oil, avocadoes, nuts, peanut butter, CLA are all good fats. The fats are essential if you want to gain weight, trust me. One table spoon of olive oil has 150 calories. I suggest adding olive oil to salad with chicken. I like mixed greens, chicken, olive oil (2tbsp) in my case, 1 tbsp of apple vinegar or balsamic vinagrette, and walnuts.

I also suggest using a food log for a while. You'd be surprised how little you are probably eating. Make sure you eat 6-8 times a day. Use this site to calculate macronutrients and calories:

That exercise program looks good too.

 12 years ago '06        #135
O-King 1 heat pts
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 seindiamond said
I understand its difficult for you to gain mass and you don't mind gaining fat. I'll list off foods that will help you gain mass at the same time as staying relatively lean.
Protein: fish, red meat, chicken, milk, eggs, egg whites, whey
Carbs: fruits, veggies can be eaten whenever you want. Sweet potatoes, yams, quinoa, steel cut oatmeal, brown rice. The ones in the last sentence carry a fair amount of calories too. Now you can eat some of the less healthier carbs such as: spaghetti, white rice. Those two are dense as hell with calories, I'd suggest ONLY eating them 2-3 hours after you workout. You should take in your weight gainer proteing IMMEDIATELY AFTER you workout.
Fats: olive oil, flax oil, avocadoes, nuts, peanut butter, CLA are all good fats. The fats are essential if you want to gain weight, trust me. One table spoon of olive oil has 150 calories. I suggest adding olive oil to salad with chicken. I like mixed greens, chicken, olive oil (2tbsp) in my case, 1 tbsp of apple vinegar or balsamic vinagrette, and walnuts.

I also suggest using a food log for a while. You'd be surprised how little you are probably eating. Make sure you eat 6-8 times a day. Use this site to calculate macronutrients and calories:

That exercise program looks good too.
thanks alot mann i read so much and this is finally making some sense, ima take note of everything you said and try to organize it.

 02-09-2007, 09:52 PM         #136
XaVi01 
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What are some good exercises to develop a fast throw/pitch?

(In handball and such sports)

 12 years ago '06        #137
kosterzoo  OP
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You wanna do stuff like "Javelin Pullovers" or "Omni Pullovers" to help with throwing power, in addition to medicine ball throws etc..

In addition to your normal power type movements..

As always though you have to be "qualified" to do these movements so unless you've spent 12months in the gym then i won't explain these exercises.

 02-10-2007, 10:09 PM         #138
XaVi01 
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Thanks.

I've been doing weights for about two years but only recreational. But lately i've been thinking of getting into handball and was thinking about some good exs. for arm speed.

 12 years ago '06        #139
kosterzoo  OP
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aight well if your just getting into the sport the most functional movement you can do and where you'll get your power training is the sport itself.

 12 years ago '07        #140
clipse_designz 
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owkay to recover for the next day how much protein do i have to have per pound or kg?


also even when i just to 50 push-ups a day my sides n shoulders hurt for ages! so do i need more protein/sleep?

 12 years ago '06        #141
kosterzoo  OP
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^^
Really depends on what your doing, and how often your doing it.

BUT safe answer is 0.8-1.6g's of protein per kg of bodyweight

 12 years ago '07        #142
clipse_designz 
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^^^ thanks alot man

 02-15-2007, 02:56 AM         #143
seindiamond 
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What's up Kosterzoo. I'm bored so I'll ask you some q's. What are your top 5 supps that you use? What is your fav supp company? What are your thoughts on the knee going past the ankle joint while lunging? What is your favourite lift and why?

 12 years ago '06        #144
kosterzoo  OP
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 seindiamond said
What's up Kosterzoo. I'm bored so I'll ask you some q's. What are your top 5 supps that you use? What is your fav supp company? What are your thoughts on the knee going past the ankle joint while lunging? What is your favourite lift and why?
Top 5 Supplements in no order:

1) BCAA - Pre, Post and During Training if i don't have my normal sports drink
2) Fish Oil - 6g's a day I take
3) L-Carnitine - Prior to training, great energy boost, have between 750mg-2g
4) A GOOD Multivitamin (think this is often underlooked) - One A Day
5) A Quality Protein Shake with BCAA Already in it.

I don't have a preference to supplement company, in NZ we don't get all the brands but basically I use trail and error alot.. For the L-Carnitine I just get it wholesale. I'm also a fan of the idea of switching your powders etc.. around, I'm not so anal to do it every 2 days just every time they run out I get a different brand.

Lunging over the knee I like in healthy knees, "Split Squatting" over the knee I like in All Knees. But its lunging depth that I'm more a fan of.. Hate seeing half a.ss lunging.

My favourite lift its a tough one...

In terms of prescription, I really like giving out the front squat OR the box squat OR the Front Box Squat. Because it pretty much gets rid of all the things I hate about people squatting wrong (going no way near 90 OR loading up too heavy and claiming BS numbers).

Another thing I like to give out, and IMO is one of the best ways for both definition and size of the arms (obviously with all other bases covered), is a Modified drop set for the arms using Plate front raises and side raises. It looks something like this

A1 Plate Front Raise 10reps
A2 D/B Side Raises (Thumbs UP) 10reps
A3 Plate Front Raise (same weight as first 10) 10reps
A4 Plate Front Raise (lower weight) 10reps
A5 D/B Side Raises (Thumbs UP) 10reps same weight as first
A6 D/B Side Raises (Thumbs UP) 10reps with a lower weight

rest 90seconds and repeat for a total of 2-3sets.

In terms of performing myself theres so many lifts I really like but I think at the moment I'm liking the Sumo Deadlift because I'd never done alot of it before so its a nice change.

Other things I like are front squats going Butt to floor Or Overhead Squats. I love the olympic lifts and find I now perfer doing them from a hanging position because I get a better snap out of it being tall.

Even though they've been used and abused abit I still like to do some swiss ball work such as the omni pullovers I've mentioned before or a rolling press which is a great finished for the chest. I never do crunches on the S/B (mind you i basically never do crunches anyways) but use them for some bracing exercises

 02-16-2007, 01:48 AM         #145
seindiamond 
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^^ Nice. That shoulder workout looks savage. I too love olympic lifts, I cycled them in my routine for a month a couple weeks ago. I was doing full snatches and full C&J. The C&J was much easier. I didn't go all out on any sets cause obviously you can't learn how to do perfect form in a month. C&J my best was 2 reps with 175 which I was pretty happy about. The Snatch is sooooo hard to catch for me. I'd imagine that's the problem people mostly have with them. I'll probably put them back in again in a bit. I've been thinking of getting a coach for oly lifts, not sure yet.

 12 years ago '06        #146
kosterzoo  OP
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 seindiamond said
^^ Nice. That shoulder workout looks savage. I too love olympic lifts, I cycled them in my routine for a month a couple weeks ago. I was doing full snatches and full C&J. The C&J was much easier. I didn't go all out on any sets cause obviously you can't learn how to do perfect form in a month. C&J my best was 2 reps with 175 which I was pretty happy about. The Snatch is sooooo hard to catch for me. I'd imagine that's the problem people mostly have with them. I'll probably put them back in again in a bit. I've been thinking of getting a coach for oly lifts, not sure yet.
Yeah man,

you should try doing a close grip snatch OR single arm D/B Snatch (even though it gets alot of 'bad press') Because they're easier to do than the full blown snatch, just some nice ones to chuck in there.

What you could do man if you wanting to get the olympic lifts but not spend too much focus on them is start cycling the focus weekly..

so say on legs day, week one, it would be light cleans to warm up and then work front squats for a single. The following week it would be massive focus on the cleans and say 5x5s of squats at 85% 1RM, then week three back to the front squats single.. repeat cycle for 5-6weeks and then probably go onto something else

 12 years ago '04        #147
goke11429 3 heat pts
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how do u do da Plate Push Away?
any recomended multi vitamins,protein shakes,suplements to use?
what's the website that shows different exercises arranged by body parts in .gif?

 12 years ago '06        #148
kosterzoo  OP
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 goke11429 said
how do u do da Plate Push Away?
any recomended multi vitamins,protein shakes,suplements to use?
what's the website that shows different exercises arranged by body parts in .gif?
Ah....

Think about "Plate. Push Aways" again (being the best ab ''exercise)

Best supplements, as i said is to cycle them, I don't really play favourites as long as they meet my needs.

Not 100% of the site your after but i think its exrx.net

 12 years ago '06        #149
Hit Em' Up 62 heat pts62
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 Kosterzoo said
Because it pretty much gets rid of all the things I hate about people squatting wrong (going no way near 90 OR loading up too heavy and claiming BS numbers).
Yea that does get me pissed...friends will be tellin me numbers their lifting n it kinda puts me down then i go to c them lift and their only doing partials (which to them is "the ROM recomended by gym trainers and becaus ei prefer to olympic squat im doin it wrong")...i feelin like taking a 45 lb plate and smackin them across the head with it

Ok anyway i was just wonderin is there any specifics in terms of doin negatives? I was reading this article based on negatives but mysteriously the focused more on explaining the rest of the routine and not the negatives...Currently i load with a little over 1 RM and do around 3 sets (with a 5 second negative for strength and 10 second negative for size depending on what i wanna do) with the compound lifts (Squat, DL, BB Press, etc ) and sometimes even isolations if a feel a certain muscle group is lacking. Is there any specific guidlines you prescribe for people doin negatives?


Last edited by Hit Em' Up; 02-18-2007 at 12:15 PM..

 12 years ago '06        #150
kosterzoo  OP
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Personally I don't do alot of "negatives" per say, lemme elaborate

I think negatives a good for size BUT not so great for strength and power.

So if i do prescribe negatives, depending on the range etc.. the longest i'd usually use is 4seconds and generally speaking follow it with an explosive movement,

with regards to what your working on i think the negatives are fine at around 5seconds.

What I also like to do is perscribe an isometric proportion of a lift.

So like Bench Press 3 Down: 2 Hold: X Up

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