Ask a Warrior: Your thread to ask questions

[Dirty Deads]

I have never heard this. Lactic acid is a byproduct of anaerobic matabolism, not a specific macro, as far as I've ever heard.

 

I'd believe the DOMs are probably from going heavier and adding the AMRAP on. Try increasing your protein a bit? What were the dietary changes you made when you switched to a bulk?

Yeah, it is. I was just going for the quick carbs=glucose=glycogen=lactic acid and the associated metabolites that go along with the process.

It's easier than gong into the gluconeogenesis associated with the other macros.

Low carb diets = low glycogen production and therefor lower lactic acid.

[Gainsdalf the Whey]

Yeah, it is. I was just going for the quick carbs=glucose=glycogen=lactic acid and the associated metabolites that go along with the process.

It's easier than gong into the gluconeogenesis associated with the other macros.

Low carb diets = low glycogen production and therefor lower lactic acid.

 That last part isn't true or you wouldn't be able to workout anaerobicly, the lactic acid is responsible for the anaerobic metabolism.

 

Anyway, it doesn't matter anyway as lactic acid is only responsible for that burn during the work being performed. It gets cleared out within a few minutes. DOMs are from actual cell damage and the inflamatory response your body inacts to make you move less while it recovers.

[KingZora]

Yah, this def isn't a lactic acid burn... and it's not bad DOMs, not the kind that you get when you think you are a hero and just start a new movement heavy and then don't want to move the next day.  Just kinda this persistent yah I guess I worked those muscles the other day kind of DOMs which I stopped getting about 3 weeks into my 4 months of training while cutting.

[Dirty Deads]

 That last part isn't true or you wouldn't be able to workout anaerobicly, the lactic acid is responsible for the anaerobic metabolism.

 

Anyway, it doesn't matter anyway as lactic acid is only responsible for that burn during the work being performed. It gets cleared out within a few minutes. DOMs are from actual cell damage and the inflamatory response your body inacts to make you move less while it recovers.

By that logic, if you only put a gallon of gas in your car you can't drive.

 

But, yeah, Lactic acid leaves quickly. there are however other metabolites like lactase that don't necessarily leave so fat and can contribute to the soreness.

 

I agree that it is mostly the body's own inflammatory response though.

Apologies for going off topic, perhaps we should delete this "argument" for the sake of future inquirers.

[Morrigainz]

No way. Always interesting to hear different voices and opinions on the forums

[SpecialSundae]

Happy Friday, shiny lovely people!

 

Two questions today:

 

1. What weightlifting shoes would you recommend? Are Do-Win any good?

2. Any suggestions for exercises that don't engage my quads at all?

[This is Seth]

1. I just picked up my VS Athletics not 3 months ago and I Love them. They're hardy, they fit my wide feet, and they have yet to start stinking. Any movement that involves squatting in any way feels way more stable and comfortable.  

 

2. Anything seated will remove your quads from the equation. So...

• bench
  • incline
  • decline
  • board press
• press
  • military
  • strict
  • behind the neck
• curls
  • hammer
  • reverse
  • preacher 
• pull downs
  • lat pull down
  • behind the neck
• rows
  • kroc
  • t-bar 
  • cable mid
  • cable wide

[chickie.monkey]

I have 3 n00b questions:

 

1. What is cutting (as opposed to bulking)?

2. What changes do you make to a program to accomplish said cutting?

3. What are macros?

 

I have read about weight lifting for yonks, but I've always wondered these three things....

[Gainsdalf the Whey]

Yeah, macros are your macronutrients, which are protein, fats, and carbs. When we talk about what our macros are, we're talking about our daily goals for each of the 3 macros, typically either in grams or as a ratio to one another. The ratios are nice as each person can scale them to their calorie goals.

[chickie.monkey]

Ohhh! Well, it all makes so much more sense now. I've been reading about weight lifting (yet doing nothing) for years and those terms have always confused me. Thank you so much.

[concretecavewoman]

Happy Friday, shiny lovely people!

 

Two questions today:

 

1. What weightlifting shoes would you recommend? Are Do-Win any good?

2. Any suggestions for exercises that don't engage my quads at all?

There's a pretty comprehensive thread on lifting shoes here:

http://nerdfitnessrebellion.com/index.php?/topic/10537-olympic-lifting-shoes-suggestionsreviews/

 

I'd also throw in my recommendation for Nike Romaleos 2, esp if you have a wide forefoot. 

[Erick the Red]

Question: Should I be concerned that my weight has not increased even though I am lifting heavy (for me) and eating more?

 

Background: Starting Strength says, in the Programming section at the end, that (assuming you are in the target demographic of young men between 160-175 lbs and between 18-35 yrs) you should be gaining ten, twenty, thirty pounds of lean mass after the first few months on the program.  If not, then you are not on the program (i.e. problems with diet, rest, workout consistency, etc.)

 

My weight has flatlined for the last two months (172-175 lbs).  I have a little more visible mass in my arms and chest, and probably more in my legs as well (harder to tell), but nothing like the mass gains that are desribed. But I have not noticed any looseness in my belts yet either.

 

Now I am the first to admit that I am not exactly following the program, to whit:

1. almost always lift two days per week rather than three because of life getting in the way,

2. a little older than the target demographic, and as an adult have always been on the skinny side (except for my belly, sad to say),

3. while I am trying to drink more milk (probably an extra liter or two per day in addition to regular diet) I have not been tracking macros/calories closely.

 

So, I see three choices, or combinations of the same:

1. Track diet more closely, and increase protein/calories.

2. Workout more often, and lift heavy three times per week (instead of two plus a run or bodyweight interval training).

3. Accept that I am playing this game on "difficult" and accept my slow but stead strength and mass gains.

 

Any suggestions?

[chairohkey]

So, I see three choices, or combinations of the same:

1. Track diet more closely, and increase protein/calories.

2. Workout more often, and lift heavy three times per week (instead of two plus a run or bodyweight interval training).

3. Accept that I am playing this game on "difficult" and accept my slow but stead strength and mass gains.

 

 

All of the above.

[Erick the Red]

All of the above.

 

As I was writing this up I came to the same conclusion.

[Sambalina]

Hey guys, question from an adventurer here:

I'm trying to systematically increase the weight I'm lifting for the 'big three'. However, in terms of plates, my gym's lightest ones are 2.5 kg (5.5lb), meaning I have to increase the weight by 5kg (11lb), which is a big jump for a little thing like me. Ideally, I'd like to only add about half that much per week (and/or session). 

 

Can I put 1kg dumbells into a couple of shopping bags and put one on each end of my barbell in addition to the plates? Any creative, knowledgeable warriors have any ideas?

[nerddanika]

Hey guys, question from an adventurer here:

I'm trying to systematically increase the weight I'm lifting for the 'big three'. However, in terms of plates, my gym's lightest ones are 2.5 kg (5.5lb), meaning I have to increase the weight by 5kg (11lb), which is a big jump for a little thing like me. Ideally, I'd like to only add about half that much per week (and/or session). 

 

Can I put 1kg dumbells into a couple of shopping bags and put one on each end of my barbell in addition to the plates? Any creative, knowledgeable warriors have any ideas?

 

I went to the hardware store and bought some washers with a 2 inch hole in the middle.  The ones I got weighed .62 pounds each.  So, I can put one on each each and go up 1.25(ish) pounds, or two on each end and go up 2.5 pounds.

 

Personally, I wouldn't recommend the shopping bags, seems like it would get wobbly.

[Gainsdalf the Whey]

Yeah, smaller personal weight plates are the way to go. They're cheap and you can just take then around in your gym bag. Washers are perfectly acceptable as well.

[Sambalina]

Thanks guys - I (duh) had never even thought to buy some of my own plates. I'll have a look into it

[nerddanika]

Washers are way cheaper than real plates.  That was my motivating factor.  

[Dirty Deads]

Hey guys, question from an adventurer here:

I'm trying to systematically increase the weight I'm lifting for the 'big three'. However, in terms of plates, my gym's lightest ones are 2.5 kg (5.5lb), meaning I have to increase the weight by 5kg (11lb), which is a big jump for a little thing like me. Ideally, I'd like to only add about half that much per week (and/or session). 

 

Can I put 1kg dumbells into a couple of shopping bags and put one on each end of my barbell in addition to the plates? Any creative, knowledgeable warriors have any ideas?

 

I'm a big fan of heavy negatives as well. It's said you're about 30% stronger on the negative than on the up portion. Adding those in routinely might let you put those 5.5's to good use. Can't see this applying to deads and squats even if you're bodybuilding and following TUT

 

I've heard good things about things like 110% lift offs/walk outs too. Add 10% to whatever you're lifting and lift off or walk it out like squats, then put it back and go about your workout. Supposedly this makes your heavy set feel lighter. I've only ever used it once, so take that with a grain of salt. I walked out 600 and 500 felt pretty damned light. granted, I used 20%. Now I'm babbling and probably confusing people...

[This is Seth]

 

I've heard good things about things like 110% lift offs/walk outs too. Add 10% to whatever you're lifting and lift off or walk it out like squats, then put it back and go about your workout. Supposedly this makes your heavy set feel lighter. I've only ever used it once, so take that with a grain of salt. I walked out 600 and 500 felt pretty damned light. granted, I used 20%. Now I'm babbling and probably confusing people...

 

Corey and I were just talking about this actually. My strength coach likes to take whatever weight he's squatting with that day, put it on a yoke and add 100lbs. That gives him a feel for something heavier so the actual weight will feel light at walk out. 

 

The psychological part of your lifts is a lot bigger than we sometimes think.

[bigm141414]

Corey and I were just talking about this actually. My strength coach likes to take whatever weight he's squatting with that day, put it on a yoke and add 100lbs. That gives him a feel for something heavier so the actual weight will feel light at walk out. 

 

The psychological part of your lifts is a lot bigger than we sometimes think.

 

 

This is also the idea behind power partial training for squats. 

[Gainsdalf the Whey]

I've heard good things about things like 110% lift offs/walk outs too. Add 10% to whatever you're lifting and lift off or walk it out like squats, then put it back and go about your workout. Supposedly this makes your heavy set feel lighter. I've only ever used it once, so take that with a grain of salt. I walked out 600 and 500 felt pretty damned light. granted, I used 20%. Now I'm babbling and probably confusing people...

 

Corey and I were just talking about this actually. My strength coach likes to take whatever weight he's squatting with that day, put it on a yoke and add 100lbs. That gives him a feel for something heavier so the actual weight will feel light at walk out. 

 

The psychological part of your lifts is a lot bigger than we sometimes think.

 

The other thing I hear about is overwarming up. Add 5-10% onto your working set, something you'd be able to do for a triple if your're working out at fives for example, and do a single of that. I have never tried it, but have it on the backburner if I want to try changing something up during a plateau.

[weirdquark]

The other thing I hear aout is overwarming up. Add 5-10% onto your working set, somehting you'd be able to do for a triple if your're working out at fives for examples, and do a single of that. I have never tried it, but have it on the backburner if I want to try changing something up during a plateau.

 

I've been doing this -- and as I usually hit my working weight as part of the warmup to the overwarmup I can confirm that the working weight feels easier on the way back down than it does on the way up.

[This is Seth]

Paul Carter preaches the over warming up. He'll go for a super heavy triple before going back down to his working weights and then do a high rep back off set to finish off the workout. It makes his notes on his workouts really weird to read.