Random Fitness Questions

Alf Veedersane

chases0102 wrote: »

Hi all,

Where do people like getting their Creatine from?

Looking for 100% Creatine Monohydrate, have heard bad things, for example, and MyProtein.

Thanks!

Bad things?

chases0102

Probably nothing, but heard that their production is substandard, questionable ingredients, etc.

Alf Veedersane

There was a study here before where MP ranked highly in tests albeit on actual protein content vs advertised.

FWIW, they're also members of the European Specialist Sport Nutrition Alliance, along with Glanbia and others.

bladespin

It’s creatine, pretty basic product, it would be difficult to make it badly, also cheap to produce so no need to cut corners on price.

Mellor

chases0102 wrote: »

Probably nothing, but heard that their production is substandard, questionable ingredients, etc.

The short answer is that's complete nonsense.





The long answer is there are only a handful producers of the ingredients for protein powders in Europe. Basic protein for A vrs B vrs C all come fro mthe same place. Same thing with Creatine Mono, it's a basic raw ingredient.
Think of it like processed white sugar, it's a basic ingredient. The expensive versions of pure ****e sugar are just fancy packaging vrs the Tesco version.


The expensive powders the companies push are blends of multiple basic ingredients like whey, creatine, glutamine, to make an "advanced" powder. It's a markup for convenience and marketing.

Reps4jesus

Every since returning to the gym i have noticed that i get some elbow pain on chin ups and shoulder pain on pull ups. I have no issues on neutral grip so just doing this currently but just wondering if anyone had suggestions on fixing this.

bladespin

Reps4jesus wrote: »

Every since returning to the gym i have noticed that i get some elbow pain on chin ups and shoulder pain on pull ups. I have no issues on neutral grip so just doing this currently but just wondering if anyone had suggestions on fixing this.

Everyone is different but this always happens me on chin-up, it's my grip especially around the little finger, I have to consciously relax them and it eases off then, hopefully it helps.

Cill94

Reps4jesus wrote: »

Every since returning to the gym i have noticed that i get some elbow pain on chin ups and shoulder pain on pull ups. I have no issues on neutral grip so just doing this currently but just wondering if anyone had suggestions on fixing this.

I used to get shoulder pain on chins and pull-ups. Just got stronger on neutral grip and when I came back to chins and pull-ups I had no issues.

Alf Veedersane

Reps4jesus wrote: »

Every since returning to the gym i have noticed that i get some elbow pain on chin ups and shoulder pain on pull ups. I have no issues on neutral grip so just doing this currently but just wondering if anyone had suggestions on fixing this.

I had something similar with my elbow but it was a slow burner after maybe 8 weeks of weighted pull ups once or twice a week. Perhaps some other pulling exercises contributed as well. It seemed to be caused by not keeping my wrists as neutral throughout and so my inner forearm muscles were being asked to take a load that it couldn't fully do and then the tendon took a hit and that was the root cause. Tried carrying on using straps more but it ended up needing rest.

Just keep an eye on your grip and whether your wrist gets flexed or not.

Minime2.5

RedRochey wrote: »

What is the effect of not eating enough carbs during the day?

I started tracking my macros recently using myfitnesspal app given that I've more free time, and today for example my protein and fat were ok but i was 90g short of my carbs target

Is that a lot to be off by? Is it better or worse to have less carbs than my target?

What is your carb target and who or what resource told you to target the amount your targeting?

Alf Veedersane

Minime2.5 wrote: »

What is your carb target and who or what resource told you to target the amount your targeting?

It's automatically set by MyFitnessPal

Sunrise_Sunset

Any idea how long it would take to get back to the same shape I was in pre gym closure? I was strength training for 6-7 months before the gyms closed, then did nothing for 4 months while they were closed. It's not that I'm in a rush per se, but just wondering really. I'm female, training lower body three times pw and upper body twice pw.

Alf Veedersane

Sunrise_Sunset wrote: »

Any idea how long it would take to get back to the same shape I was in pre gym closure? I was strength training for 6-7 months before the gyms closed, then did nothing for 4 months while they were closed. It's not that I'm in a rush per se, but just wondering really. I'm female, training lower body three times pw and upper body twice pw.

Do you mean shape as in appearance or do you mean the same levels of strength?

Sunrise_Sunset

Alf Veedersane wrote: »

Do you mean shape as in appearance or do you mean the same levels of strength?

Strength mainly, but appearance too

Alf Veedersane

Sunrise_Sunset wrote: »

Strength mainly, but appearance too

Appearance will largely be due to your 'diet' but if you slip back into habits of pre-lockdown it will return eventually with a bit of tweaking to shed the lockdown excesses.

In terms of strength, you should be fine in a couple of months but it's a very difficult to know exactly.

As you're relatively new to training, focus more on making sure you focus on the technique first and foremost and the rest will follow. Having to remind myself of that one!

Sunrise_Sunset

Alf Veedersane wrote: »

Appearance will largely be due to your 'diet' but if you slip back into habits of pre-lockdown it will return eventually with a bit of tweaking to shed the lockdown excesses.

In terms of strength, you should be fine in a couple of months but it's a very difficult to know exactly.

As you're relatively new to training, focus more on making sure you focus on the technique first and foremost and the rest will follow. Having to remind myself of that one!

I do have a sweet tooth, but I generally stick within my calories for the week. I don't track macros but I try to eat protein within an hour of finishing training. I definitely went off track with diet during lockdown, I gained 7lbs, but I'm back on track now.

I have 2 weeks of training done now. I tried to focus on technique, but I was trying to fit everything in to the 90 minute time slot and some days I was probably rushing things. I feel ready to add more weight from next week. I haven't started back with deadlifts or BB squats yet but I intend to re-introduce them soon.

Just before lockdown I was at a really great stage and I loved the strength I had and the shape I was in. I was just starting to really feel and see results so the lockdown was a huge set back for me and I didn't help things by doing sweet feck all for 4 months. I'd love to get back to that stage. I was wondering would it take me the same amount of time as it did to get out of shape, the 4 months or so?

Alf Veedersane

It shouldn't take the same time as when you started from scratch.

But, and I get where you're coming from, think of it as a long game. I presume you want to be in pre-lockdown shape, or better, in a few years' time. So whether it takes 2 months or 4 months or 6 months isn't a big deal

Cill94

Sunrise_Sunset wrote: »

.

Everything said above. It won't take long but best not to focus on time, just focus on making each session a successful one and don't rush back into it.

Also worth taking the time to reflect on why you stopped training during lockdown, so you can avoid a similarly long layoff in future.

Sunrise_Sunset

Cill94 wrote: »

Everything said above. It won't take long but best not to focus on time, just focus on making each session a successful one and don't rush back into it.

Also worth taking the time to reflect on why you stopped training during lockdown, so you can avoid a similarly long layoff in future.

I had no equipment. I tried online but everywhere was sold out. I attempted a couple of home sessions with 5 litre water bottles but the handles were awkward and it hurt. So I tried a couple of bodyweight only sessions after that, didn't love it, but it was ok, and then I just sort of gave up.

Sunrise_Sunset

Alf Veedersane wrote: »

It shouldn't take the same time as when you started from scratch.

But, and I get where you're coming from, think of it as a long game. I presume you want to be in pre-lockdown shape, or better, in a few years' time. So whether it takes 2 months or 4 months or 6 months isn't a big deal

Yeah I know it's a long game. And I'm no spring chicken either. I'm already seeing results in my upper body after 2 weeks (4 sessions), so hopefully the rest will follow suit. Strength wise I'd love to be back within a 2 month time frame, but if I'm not, then so be it. Appearance wise I think it may take longer, but I'm fine with that.

Alf Veedersane

Sunrise_Sunset wrote: »

Yeah I know it's a long game. And I'm no spring chicken either. I'm already seeing results in my upper body after 2 weeks (4 sessions), so hopefully the rest will follow suit. Strength wise I'd love to be back within a 2 month time frame, but if I'm not, then so be it. Appearance wise I think it may take longer, but I'm fine with that.

I'm no spring chicken myself

You probably won't be a million miles off in 2 months anyway so at least you'll have seen the speed of progress by then.

Aurelian

Has anyone experienced marked imbalance in muscular development left/right? If so, were you able to address it?

Alf Veedersane

Aurelian wrote: »

Has anyone experienced marked imbalance in muscular development left/right? If so, were you able to address it?

What muscles are you finding this with?

the baby bull elephant

Aurelian wrote: »

Has anyone experienced marked imbalance in muscular development left/right? If so, were you able to address it?

https://www.strongerbyscience.com/important-muscular-symmetry-strength-sports/

Alf Veedersane

the baby bull elephant wrote: »

https://www.strongerbyscience.com/important-muscular-symmetry-strength-sports/

There's almost always a Stronger By Science article to answer a question :pac:

Aurelian

Alf Veedersane wrote: »

What muscles are you finding this with?

Non technical answer - leg and back!

new2tri19

I'm looking to build some muscle, I do 15 hours of cardio a week as a triathlete. Swim 2 hours , bike 10 hours , run 3 hours. Concerned as I'm getting older that I don't have alot of muscle mass. I've started to go to the gym at lunchtime. I've never done weights before but google said do compound exercises. I've been doing Barbell squats , Bench press , Row , pull ups , sit ups , deadlifts , cleans and shoulder press. I am doing a weight I can lift for about 6 reps , so 3 sets of 6 off 1 minute.
I am doing this twice a week and then one day of longer reps of body weight exercises like a 20 minute youtube workout. I do mobility and yoga on the days I don't do weights. I am starting to notice a difference my muscles look bigger , especially after lifting but go back down again a while later. I take 1 protein shake on days I do weights.
My question is will I get bigger or is the cardio going to ruin any gains I make. My aim is to have a good body not be thin like a runner or cyclist but more a swimmers build , noticeable definition on the upper body.
I've been told by a few people you can't get big with lifting unless you cut out cardio and eat loads. Eating loads I find hard.
Thanks in advance.

Mr. CooL ICE

new2tri19 wrote: »

I've been told by a few people you can't get big with lifting unless you cut out cardio and eat loads.

Re cardio: This is mostly wrong. Advice probably grounded in bro science and popularised by geared multiply lifters who need a CPAP to climb a flight of stairs.

Cardio is fine as long as it doesn't interfere with recovery of lifting weights. But 15 hours of cardio a week is a lot. If you could reduce it by the equivalent amount of time you are now spending in the gym, it might be a good starting point.

Yes, you probably need to eat more but it's hard to know without knowing how much you are eating now compared to before you started lifting.

Bearing in mind I know F all about training as a triathlete, but would you consider planning your training in phases? I.e. if you don't have an event for say, 6 months, to focus on weights and reduce your tri cardio for say 3 months? Then as the event approaches, gradually taper off weights and taper back onto the tri cardio? Weights isn't cardio exercise, but does work the cardiovascular system so it's not like you'll lose all of your tri cardio gains for the example 3 months above.

Alf Veedersane

Aurelian wrote: »

Non technical answer - leg and back!

Wasnt looking for a technical one

What exercises do you notice the imbalances on?

new2tri19

Mr. CooL ICE wrote: »

Re cardio: This is mostly wrong. Advice probably grounded in bro science and popularised by geared multiply lifters who need a CPAP to climb a flight of stairs.

Cardio is fine as long as it doesn't interfere with recovery of lifting weights. But 15 hours of cardio a week is a lot. If you could reduce it by the equivalent amount of time you are now spending in the gym, it might be a good starting point.

Yes, you probably need to eat more but it's hard to know without knowing how much you are eating now compared to before you started lifting.

Bearing in mind I know F all about training as a triathlete, but would you consider planning your training in phases? I.e. if you don't have an event for say, 6 months, to focus on weights and reduce your tri cardio for say 3 months? Then as the event approaches, gradually taper off weights and taper back onto the tri cardio? Weights isn't cardio exercise, but does work the cardiovascular system so it's not like you'll lose all of your tri cardio gains for the example 3 months above.

Thanks thats promising that you can still bulk up while maintaining cardio training. I do ramp up and down the training and 80% of that cardio is easy stuff.
I am a peak training amount now mostly because the longer days means more long bike rides. When winter comes it will be closer to 8 hours.

The plan is to do weights now and work on form and mobility so I can do the exercises correctly , I've been working on hip mobility and squatting before putting any heavy weight on a bar as I don't want to get injured for starters.
Then when I get it dialled in I can spend more time lifting in winter.

In regards lifting to get bigger is it best to lift short reps with heaviest weight you can manage ? Also I do 3 sets of say bench press then move to squat then next excercse until done . Is it better to do 1 set of bench , 1 set of squat and then repeat the whole thing 3 times or is there any difference ?

I don't eat that much pretty standard every day , breakfast is cereal and coffee , lunch sandwitch and some fruit , dinner your standard meat and veg , tea and bar of chocolate. Snack very little , long bike ride a fullfil bar or 2 and same with hard swim ill take a fullfill bar. Before gym ill grab some kind of protein nut bar and have a protein shake afterwards. I'm 5ft 11 and 67kg I could probably do with getting that weight up.

I am dropping back the running as it's very hard to gain weight , my easy lunch time runs have been replaced by the gym. I'm just clueless on so many thinks when it comes to weights , like do you do your legs one day and upper body the next ? How many days a week to lift weights. You google it and there is so much conflicting information.