EC, will you be attending the ISSN conference in 2 weeks? If unsure, when will you know?
Please back up your response with references form the scientific literature.
Thanks
I just started a thread, I should have just asked the question here. Here’s the link:
http://t-nation.com/readTopic.do?id=648154
Thanks!
EC,
I having a few problems with getting the muscles between my right shoulder blade and spine to fire (pretty technical discription, I know). I also tend to get tension built up in this area that I usually treat by rolling on a baseball. My right arm is internally rotated a bit and my right trap is tight, so they are probably related. Any ideas?
[quote]kpd315 wrote:
ok here we go …the Westside For Skinny Bastards lifting program treadmill on full elevation 3 days a week…then one high intensity running program …low carb eating except for veggies…so what do u think?[/quote]
Lay that out on a day-by-day basis. Include your exercise selection and loading parameters.
For diet, list what foods you’re eating and how much and when you’re taking them in. Are you taking in any post-training nutrition?
As you can see, there are a lot of factors to which you need to pay attention; they’re all synergistic.
[quote]PhiRe wrote:
EC,
which aspect do you think is more important for triggering hypertrophy in an advanced trainee (10+ years of lifting):
an apropriate time under tension (20-40 or even 60 seconds) or a decent load (about 80% of 1RM for low reps 3-5 and 10-20 sec. TUT)?
I’d appriciate your opinion and thanks for sharing your profound knowledge,
phire
PS: I know variation is paramount, but for the sake of simplicity, let’s asume you’d had to choose one approach for the rest of your days.[/quote]
The latter of the two (heavy loading); experienced trainees respond well to lower reps and heavy loading - so much, in fact, that it can be difficult to attain those TUT numbers with any appreciable load once you’re strong. Amazing things happen when you just focus on getting stronger.
I’d still use some of both, though.
[quote]David Barr wrote:
EC, will you be attending the ISSN conference in 2 weeks? If unsure, when will you know?
Please back up your response with references form the scientific literature.
Thanks[/quote]
Unfortunately, I’m a no-go on this one. FYI, I got an email today saying that hotel rooms at the conference center were sold out, anyway; I guess they’re referring people to another hotel now.
This study should be right up your alley. I know your fetish dictates that you’re partial to hamsters, but I know rats are a close second.
[quote]
Damaser MS, Broxton-King C, Ferguson C, Kim FJ, Kerns JM. Functional and neuroanatomical effects of vaginal distention and pudendal nerve crush in the female rat. J Urol. 2003 Sep;170(3):1027-31.
PURPOSE: We tested the hypothesis that neuroanatomical degeneration near the external urethral sphincter (EUS) would parallel urinary dysfunction after vaginal distention or bilateral pudendal nerve crush in female rats. MATERIALS AND METHODS: A total of 28 female rats underwent bilateral pudendal nerve crush or vaginal distention, or were unoperated controls. Two days later a catheter was implanted into the bladder dome and 2 days after that (4 days after injury) urethral leak point pressure testing was performed with the rat under urethane anesthesia. The pudendal nerve and urethra were then dissected and prepared for light and electron microscopy. RESULTS: Leak point pressure was significantly decreased 4 days after pudendal nerve crush and vaginal distention (29.3 +/- 3.4 and 31.0 +/- 2.5 cm H(2)O, respectively) compared with controls (44.3 +/- 3.4 cm H(2)O). The percentage of nerve fascicles with degeneration near the EUS was significantly greater in the nerve crush (13.1% +/- 1.7%) and vaginal distention (7.2% +/- 2.2%) groups than in the control group (0% +/- 0%). There were fewer nerve fascicles near the EUS in the ventral half of the urethral cross section than in the dorsal half in all 3 groups and the percent of fascicles with degeneration was greater in the ventral half than in the dorsal half in the 2 injury groups. CONCLUSIONS: These results suggest that the pudendal nerve is particularly vulnerable to injury during vaginal distention in this animal model. The 2 injury models may be useful for investigating the pathophysiology of stress urinary incontinence.[/quote]
[quote]Msogard wrote:
I just started a thread, I should have just asked the question here. Here’s the link:
http://t-nation.com/readTopic.do?id=648154
Thanks![/quote]
Just replied on that thread.
[quote]Massif wrote:
EC,
I having a few problems with getting the muscles between my right shoulder blade and spine to fire (pretty technical discription, I know). I also tend to get tension built up in this area that I usually treat by rolling on a baseball. My right arm is internally rotated a bit and my right trap is tight, so they are probably related. Any ideas?[/quote]
Check out the stretches for the upper trap and levator scapulae that Mike outlined in his recent stretching piece. Then, on a daily basis, do prone cobra isometrics as outlined in our “Neanderthal No More” GPP program.
[quote]Eric Cressey wrote:
I’m having a hard time visualizing what you mean. Admittedly, I’m not too familiar with kickboxing. Are the elbows supposed to be held tightly to the sides (protecting the kidneys), or are they held in front as you would see a boxer do to protect himself from the front?[/quote]
They are held just as in regular boxing.
[quote]bino wrote:
Eric Cressey wrote:
I’m having a hard time visualizing what you mean. Admittedly, I’m not too familiar with kickboxing. Are the elbows supposed to be held tightly to the sides (protecting the kidneys), or are they held in front as you would see a boxer do to protect himself from the front?
They are held just as in regular boxing.[/quote]
It could be related to posterior capsule tightness, but I tend to think that it’s probably related to hypertrophy of the anterior delts and pecs. Are you pretty barrel-chested?
EC,
I’m really love working out before work in the morning. I’m also really getting into PL’ing. What would be some good guidelines for workouts that wouldn’t take away from my lifts? Mostly ROM workouts? GPP w/ a sled? Long walk?
[quote]Eric Cressey wrote:
It could be related to posterior capsule tightness, but I tend to think that it’s probably related to hypertrophy of the anterior delts and pecs. Are you pretty barrel-chested?[/quote]
Yes, I am very barrel chested. Trying to get my upper arms around and in front of my chest is the exact feeling of the problem.
[quote]Robert Monti wrote:
EC,
I’m really love working out before work in the morning. I’m also really getting into PL’ing. What would be some good guidelines for workouts that wouldn’t take away from my lifts? Mostly ROM workouts? GPP w/ a sled? Long walk?[/quote]
Just to make sure I understand what you’re saying…you’re lifting at another point in the day, but you want to do some supplemental stuff in the morning before work?
[quote]bino wrote:
Yes, I am very barrel chested. Trying to get my upper arms around and in front of my chest is the exact feeling of the problem.
[/quote]
There’s your problem; you need to match the body type to the sport demands.
Eric, what kind of ab protocal would you advocate for someone seeking only to strengthen the abs for the sake of stabilization during heavy deadlifting and squating?
[quote]Zell959 wrote:
Eric, what kind of ab protocal would you advocate for someone seeking only to strengthen the abs for the sake of stabilization during heavy deadlifting and squating?[/quote]
Prone bridge stacks are a favorite of mine, and you can’t go wrong with heavy walkouts. Heavy sidebends and pulldown abs tend to have a good carryover to stabilization for squats and deads, in my experience. Then again, specificity takes the cake, so squatting and deadlifting will also yield great improvements!
Eric,
Thank you VERY MUCH for the detailed response!!! It’s certainly appreciated!!!
Worker
[quote]Eric Cressey wrote:
Robert Monti wrote:
EC,
I’m really love working out before work in the morning. I’m also really getting into PL’ing. What would be some good guidelines for workouts that wouldn’t take away from my lifts? Mostly ROM workouts? GPP w/ a sled? Long walk?
Just to make sure I understand what you’re saying…you’re lifting at another point in the day, but you want to do some supplemental stuff in the morning before work?[/quote]
I know this is coming a day late and dollar short, but yes, before I go to my day job. I lift about 15 1/2 hours later (no choice in the matter) so neural drive is not going to be an issue. I simply enjoy the morning air and getting some extra work in before I sit in front of the computer all day.
I appreciate your help.
[quote]Robert Monti wrote:
Eric Cressey wrote:
Robert Monti wrote:
EC,
I’m really love working out before work in the morning. I’m also really getting into PL’ing. What would be some good guidelines for workouts that wouldn’t take away from my lifts? Mostly ROM workouts? GPP w/ a sled? Long walk?
Just to make sure I understand what you’re saying…you’re lifting at another point in the day, but you want to do some supplemental stuff in the morning before work?
I know this is coming a day late and dollar short, but yes, before I go to my day job. I lift about 15 1/2 hours later (no choice in the matter) so neural drive is not going to be an issue. I simply enjoy the morning air and getting some extra work in before I sit in front of the computer all day.
I appreciate your help. [/quote]
Robert,
I think your ideas are actually pretty good. Give “Cardio Confusion” another read and pull some other ideas out of there. About the only thing you’d really want to avoid that early in the morning would be a lot of lumbar flexion and exercises that could potentially lead to it (e.g. good mornings). Just make sure that you warm-up sufficiently and you should be good to go. I think that you’ll find that the fresh air will make it all that much more worthwhile!
Good luck!