1. Welcome to Tacoma World!

    You are currently viewing as a guest! To get full-access, you need to register for a FREE account.

    As a registered member, you’ll be able to:
    • Participate in all Tacoma discussion topics
    • Communicate privately with other Tacoma owners from around the world
    • Post your own photos in our Members Gallery
    • Access all special features of the site

Workout questions? Ask a Bodybuilder/Personal Trainer

Discussion in 'Health' started by Morrison, Apr 5, 2011.

  1. Apr 7, 2011 at 11:13 AM
    #41
    mjp2

    mjp2 Living vicariously though myself Staff Member

    Joined:
    Feb 16, 2007
    Member:
    #924
    Messages:
    17,359
    Gender:
    Male
    First Name:
    Milton Juevos Portimous II
    NJ
    Vehicle:
    '06 TRD Access Cab, v6, 6-speed
    Scaffolding and a painted grill
    Regarding the never roll the shoulders comment, I'm curious to know why that is.

    When I do shrugs I'm very deliberate, using an up, back, forward, and down movement. I include the backward shift of the shoulders to mimic a locked-out deadlift position. It's not a roll, per se, but it's more than a straight up and down movement.

    It's something I started doing over the years as I figured out what worked best for my body. Just want to make sure it's not causing harm that I'm unaware of.

    Thanks for all the info!
     
  2. Apr 7, 2011 at 11:47 AM
    #42
    especk

    especk Nothin' Special

    Joined:
    Aug 21, 2010
    Member:
    #42041
    Messages:
    2,453
    Gender:
    Male
    First Name:
    Erik
    Redding, CA
    Vehicle:
    2010 Tacoma Reg Cab 4x4
    3" OME lift with 885 coils on nitrocharger 90000 shocks with 5mm trim packer on driver's side, TC UCAs, Rear OME Dakar leafs with nitrocharger shocks, All-pro U-bolt flip kit and 3* Toytec shims, extended rear brakelines, 16" Raceline Rockcrusher 887 wheels with 3.6" backspacking, BFG KM2 305/70/16 tires, Doug Thorley header, Doug Thorley catback exhaust, Volant CAI with ram air, Weathertech floor mats, Kicker 12" sub, Kenwood 500W RMS amp, Relentless Fab front and rear bumpers, 4.88 gears, custom flatbed with swing out tire carrier
    1: Most of my shrug workouts are done on this machine, facing forwards and then backwards. I also do barbell shrugs, dumbbell shrugs, and cable on pulley at its lowest setting with a bar. I really dont keep my head in any particular way - should it be up or down? I extend my shoulders down as far as they can go and then up about 90% of the way. I don't roll my shoulders back, but I often see people do that - what's wrong with doin so? [​IMG]

    2: Cool well it sounds like I'm not doing anything wrong with the biceps since this pain/discomfort afterwards seems normal. I'll work on forearms more also.

    Thanks again!
     
  3. Apr 7, 2011 at 11:50 AM
    #43
    woodygg

    woodygg Well-Known Member

    Joined:
    Mar 18, 2010
    Member:
    #33462
    Messages:
    1,711
    Gender:
    Male
    So Cal
    Vehicle:
    04 DC Tacoma 4x4
    Short answer, it's not a good idea to roll your shoulders. Long answer...

    Thought it better to let someone else explain... so I found this...

    Rolling the shoulders is likely to cause an injury...

    Read this from a physiotherapist....

    “Performing shrugs with rounded shoulders (shoulder protraction) creates increased stress at the sternoclavicular joint, acromioclavicular (AC) joint, and cervical spine. With the shoulders in a rounded position, the rhomboids and lower trapezius are in a lengthened position (altered length-tension relationship). This decreases scapulothoracic stability and increases stress into the cervical spine and shoulder complex. The upper trapezius, lower trapezius, and serratus anterior work as a force couple. If the scapula is protracted, then the serratus anterior is in a shortened position (altered length-tension relationship). This requires the upper trapezius to become over-dominant and increases stress in the cervical spine and AC joint. In addition, performing shrugs in a rounded posture decreases stabilization of the glenohumeral joint because the rotator cuff cannot maintain stability of the humeral head in the glenoid fossa with the shoulder blade muscles in a poor-length tension position. For the reasons above I would recommend that shrugs be performed in a straight up and down fashion and avoid rolling the shoulders.”

    And then a more user friendly explanation...

    Shrugs can be done straight(to your ear) or with the anglulation backward (behind your ear).

    In the early days people would roll their shoulders forwards or backwards while performing the shrug movement thinking it would hit the muscles differently, which it does but it decreases the strain on the primary mover so it can become less effective in the process. In order to work your rhomboids shrugs are important, rolling the shoulders backwards does pinch the shoulder blades but the force of the weight is downwards so it is not very effective with the rhomboids(especially since they are downward scapular rotators). Anteriorly rolling puts more strain on the pec minor but again the angle of force is not as effective and bench press is a better activity for them as well.

    So in summary to effectively work your traps pull straight up to your ear or behind your ear. Make certain though that you focus on the exercise for if you see some "eye candy" and turn to watch, your neck may be very very sore for a while.
     
  4. Apr 7, 2011 at 11:57 AM
    #44
    mjp2

    mjp2 Living vicariously though myself Staff Member

    Joined:
    Feb 16, 2007
    Member:
    #924
    Messages:
    17,359
    Gender:
    Male
    First Name:
    Milton Juevos Portimous II
    NJ
    Vehicle:
    '06 TRD Access Cab, v6, 6-speed
    Scaffolding and a painted grill
    Interesting. I wonder if that only has to do with dropping the shoulders forward? I do avoid dropping forward and always work to maintain spinal alignment through the range of motion.

    I should have mentioned that the back motion I only do with a bar. When using dumbbells it's straight up and down.
     
  5. Apr 7, 2011 at 12:32 PM
    #45
    jds0912

    jds0912 Well-Known Member

    Joined:
    Jan 18, 2011
    Member:
    #49488
    Messages:
    462
    Gender:
    Male
    First Name:
    Justin
    Baltimore, MD
    Vehicle:
    2007 Tacoma TRD Off Road
    Some shit I got on craigslist
    What is most paramount in developing a bigger chest? I seem to be able to get good gains in my arms, shoulders and back, but my chest never really gets huge. I do the pyramid style repping, and my typical chest day is flat, incline, flys, pushups and/or some isolation exercises (no decline bench in my gym unfortunately). I also tend to alternate b/t barbell and dumbell presses. Any excercises that I should definitely be doing? Should I quit doing the 10-12 reps on 135-155 and just go heavy? Thanks
     
  6. Apr 7, 2011 at 12:35 PM
    #46
    rcbs204

    rcbs204 Well-Known Member Vendor

    Joined:
    Oct 2, 2009
    Member:
    #23681
    Messages:
    3,770
    Gender:
    Male
    So how do i get rid of the beer belly with out running, i hate cardio. And i no longer drink, but it is still there after 2 years. Pretty much all i do is bike ride and hit the heavy bag. Any suggestions
     
  7. Apr 7, 2011 at 4:10 PM
    #47
    J4RR

    J4RR Well-Known Member

    Joined:
    Dec 19, 2007
    Member:
    #3907
    Messages:
    409
    Gender:
    Male
    The OC
    Vehicle:
    07 DC LB TRD SPORT 4X4
    Great tips here! Found some things to change to my workouts!
    What do u guys think of using your body weight like push-ups,pull-ups and squats to stay fit?
    When I can't get to the gym I will do like 700 push -ups in a session doing 50-30 at a time and least 100 pull ups 30-15 at a time. Some weeks when i work too much this is all I do daily in my living room in aprx. 45 min so that I won't loose muscle mass and strength.
     
  8. Apr 7, 2011 at 4:14 PM
    #48
    jaw154

    jaw154 Well-Known Member

    Joined:
    Jun 21, 2010
    Member:
    #39286
    Messages:
    1,369
    Gender:
    Male
    First Name:
    Jared
    Flagstaff, Az
    Vehicle:
    2010 Pyrite Mica OR 4x4
    As soon as I grow a money tree the mods will be coming
    Cool thread man!
    I have a question about protein and what to eat... I am lactose intolerant so right now the powder i used Muscle Milk even though i haven't really looked into anything else. Do you have some suggestions on a good powder that is Lactose intolerant?
    By the way. your crazy man haha:D
     
  9. Apr 7, 2011 at 5:49 PM
    #49
    Morrison

    Morrison [OP] BIG RED

    Joined:
    Aug 3, 2007
    Member:
    #2292
    Messages:
    142
    Gender:
    Male
    First Name:
    Alex
    Hickory, NC
    Vehicle:
    '08 PreRunner 6" lift on 35" BFG Mud-Terrains
    yes sir! on the money

    well you're doing all the best exercises for chest and you're following a good routine, however I would go a little heavier, do you ALWAYS do 10-12? never heavier? I would work your way up to some heavy 6-8 and 8-10 rep ranges along with your 10-12s and even throw in some 15+ at the end to fully exhaust the muscle, so your lack of development COULD be from going too light but it could also be part genetics as well, but just switch it up and go a little heavier and make sure you're getting enough protein in a day and see what happens

    losing body fat is all about diet and cardio, if you don't like cardio, you can get some results from diet alone and taking out beer isn't enough lol you need to eat cleaner, smaller portions, and more often, like 5-6 small meals a day instead of 2-3 big ones to get the metabolism up, plenty of chicken and lean meats, good complex carbs like brown rice and potatoes and vegetables, try to cut out your sodas and keep the breads and pastas to a minimum

    sounds good bro, if you can't make it to the gym, do whatever you can!

    honestly I don't know a whole lot about lactose intolerance aside from the fact that muscle milk should be mostly lactose free, but even some lactose intolerant athletes can't drink muscle milk, but there are others out there and I found a good link for you to a blog of a guy that's lactose intolerant and he lays out his entire stack that works great for him after going through many products that he couldn't take:

    http://blog.bodybuilding.com/veinbreaker/2010/12/05/what_finally_works_for_me/

    hope that helps bro!
     
  10. Apr 7, 2011 at 6:08 PM
    #50
    especk

    especk Nothin' Special

    Joined:
    Aug 21, 2010
    Member:
    #42041
    Messages:
    2,453
    Gender:
    Male
    First Name:
    Erik
    Redding, CA
    Vehicle:
    2010 Tacoma Reg Cab 4x4
    3" OME lift with 885 coils on nitrocharger 90000 shocks with 5mm trim packer on driver's side, TC UCAs, Rear OME Dakar leafs with nitrocharger shocks, All-pro U-bolt flip kit and 3* Toytec shims, extended rear brakelines, 16" Raceline Rockcrusher 887 wheels with 3.6" backspacking, BFG KM2 305/70/16 tires, Doug Thorley header, Doug Thorley catback exhaust, Volant CAI with ram air, Weathertech floor mats, Kicker 12" sub, Kenwood 500W RMS amp, Relentless Fab front and rear bumpers, 4.88 gears, custom flatbed with swing out tire carrier
    What about my shrug technique? Should I be looking up or down or...?
     
  11. Apr 7, 2011 at 7:34 PM
    #51
    Morrison

    Morrison [OP] BIG RED

    Joined:
    Aug 3, 2007
    Member:
    #2292
    Messages:
    142
    Gender:
    Male
    First Name:
    Alex
    Hickory, NC
    Vehicle:
    '08 PreRunner 6" lift on 35" BFG Mud-Terrains
    well I personally tilt my head down a little bit when I shrug only because I feel like I can get my shoulders a little higher and get a better squeeze at the top, as opposed to keeping my head straight up, you know what I mean?
     
  12. Apr 7, 2011 at 8:01 PM
    #52
    especk

    especk Nothin' Special

    Joined:
    Aug 21, 2010
    Member:
    #42041
    Messages:
    2,453
    Gender:
    Male
    First Name:
    Erik
    Redding, CA
    Vehicle:
    2010 Tacoma Reg Cab 4x4
    3" OME lift with 885 coils on nitrocharger 90000 shocks with 5mm trim packer on driver's side, TC UCAs, Rear OME Dakar leafs with nitrocharger shocks, All-pro U-bolt flip kit and 3* Toytec shims, extended rear brakelines, 16" Raceline Rockcrusher 887 wheels with 3.6" backspacking, BFG KM2 305/70/16 tires, Doug Thorley header, Doug Thorley catback exhaust, Volant CAI with ram air, Weathertech floor mats, Kicker 12" sub, Kenwood 500W RMS amp, Relentless Fab front and rear bumpers, 4.88 gears, custom flatbed with swing out tire carrier
    ya, that's good. Thanks.
     
  13. Apr 8, 2011 at 4:30 AM
    #53
    Morrison

    Morrison [OP] BIG RED

    Joined:
    Aug 3, 2007
    Member:
    #2292
    Messages:
    142
    Gender:
    Male
    First Name:
    Alex
    Hickory, NC
    Vehicle:
    '08 PreRunner 6" lift on 35" BFG Mud-Terrains
    because if you go by the "touch your shoulders to your ears" philosophy of shrugging, you can raise your shoulders higher if your head is tilted down a little bit, or at least your traps don't run into your neck so it feels more comfortable
     
  14. Apr 8, 2011 at 6:06 AM
    #54
    dgm

    dgm Active Member

    Joined:
    Mar 26, 2011
    Member:
    #53768
    Messages:
    26
    Gender:
    Male
    First Name:
    Daniel
    Indiana
    Vehicle:
    2010 White Tacoma SR5, 4x4, 2.7, 5Spd, Tow,
    Class IV Towing Package Window Tint AFe Dry Media D-Rings in Bed Tacoma Bed Mat
    I get this same soreness in the tendons between my elbow and wrist when I really hit biceps hard. It comes and goes, mostly depending on how hard and often I'm working biceps, but it's so bad sometimes it feels like bad bruises the length of my forearms. But two things I've found that really make a difference, for me anyway. First, is to make an effort to stretch my forearms by pulling my fingers back and the other thing are those bicep bands that you see a lot of football players wearing. Someone suggested to me that the tendons are pulling away from the bone slightly and this is causing them to become inflamed, etc., and that those bands help to hold the tendons in place during the lift. I think they've made a difference for me. I just wear them when I do bicep work. Oh, also... tart cherry juice. It has great anti-inflamatory properties, along with other positives, and really seems to help my knees (running, cycling) and also my forearms. Just some things to try.
     
  15. Apr 8, 2011 at 6:15 AM
    #55
    zimm52

    zimm52 Well-Known Member

    Joined:
    Feb 19, 2010
    Member:
    #31664
    Messages:
    614
    Gender:
    Male
    sneakin up behind you
    Vehicle:
    2010 PreRunner TRD Off Road
    nothing yet!
    how often do you switch your program up? 4 weeks? 2 months?
    Great Thread.
     
  16. Apr 9, 2011 at 2:40 PM
    #56
    Morrison

    Morrison [OP] BIG RED

    Joined:
    Aug 3, 2007
    Member:
    #2292
    Messages:
    142
    Gender:
    Male
    First Name:
    Alex
    Hickory, NC
    Vehicle:
    '08 PreRunner 6" lift on 35" BFG Mud-Terrains
    yeah same here, the pain comes and goes but the only thing I've ever heard of that helps is actually working forearms really hard with wrist curls, palms facing up and down, but I've never heard of bicep bands working before so that's interesting, I think tennis players also use that for tennis elbow? I'll have to try that out, good post

    I always work one muscle group a day, so when I switch things up it's either order of exercises, or new exercises, all compound or all isolating exercises or a mixture of both, increase/decrease volume, higher/lower intensity, lighter/heavier weight, etc. and I change up exercises every week but don't usually change up sets and reps or volume but every couple months
     
  17. Apr 11, 2011 at 2:24 AM
    #57
    808matt

    808matt Well-Known Member

    Joined:
    Jun 18, 2009
    Member:
    #18604
    Messages:
    563
    Gender:
    Male
    hawaii
    Vehicle:
    o6 PreRunner SR5 TRD sport
    i'm lactose and i use isopure. muscle milk is crap IMO. it just tastes good. i put on alot of strenght when i switched to isopure in the first couple of months
     
  18. Apr 11, 2011 at 2:36 AM
    #58
    KodiakToyTRD

    KodiakToyTRD Well-Known Member

    Joined:
    Jun 19, 2010
    Member:
    #39186
    Messages:
    15,483
    Gender:
    Male
    CO
    Vehicle:
    2013 Scion FR-S Whiteout
    I'm lactose intolerant as well, I've taken BSN Syntha 6 and that doesn't really affect me, it might affect you more based on how severe your allergy is. ON has just come out with a new protein, Platinum Hydro Builder. It piggy backs onto Hydrowhey and both are lactose free. Very high quality protein in my opinion. If you are going with Cytosport brand stuff such as muscle milk, I would suggest Monster Milk. I used that for awhile when I was in the lower 48 and its great stuff, at least for me. Check the ingredients of the proteins and look for Lactase Enzyme, anything with that should be pretty decent for you. Gaspari Myofusion didn't really affect me either, nor did MusclePharm Combat powder, but I just can't stand the Muscle Pharm stuff lol.
     
  19. Apr 11, 2011 at 12:37 PM
    #59
    Morrison

    Morrison [OP] BIG RED

    Joined:
    Aug 3, 2007
    Member:
    #2292
    Messages:
    142
    Gender:
    Male
    First Name:
    Alex
    Hickory, NC
    Vehicle:
    '08 PreRunner 6" lift on 35" BFG Mud-Terrains
    yeah muscle milk is garbage, bad quality protein (blend & concentrate) you want to look for whey ISOLATE, which is exactly what isopure is & the results speak for themselves lol

    yeah Optimum Nutrition's whey is the best quality for the price IMO, has whey isolate, low carbs/fat, a complete BCAA profile, etc. it's been the best selling product period, not to mention best selling protein powder on bodybuilding.com for years

    great post in regards to your lactose intolerance & how various products affect you
     
  20. Apr 11, 2011 at 12:51 PM
    #60
    97yota4wd

    97yota4wd Well-Known Member

    Joined:
    Aug 26, 2010
    Member:
    #42280
    Messages:
    13,025
    Gender:
    Male
    First Name:
    Eric
    Mesa, AZ
    Vehicle:
    alot of metal, small engine, decent travel.
    caged, camburg long travel, 50t leafpack (soon to be installed) light rack over cab, 5pt harnesses etc
    have you heard anything good about gold standard 100% whey protien? thats what im currently using
     
To Top