Ive searched on here a bit, read a few articles, googled a little but cant really find simple answers about a few things im running into since starting training (~month or 2 of PTC program)
Im hoping for some really basic answers to some simple questions figured id give you well educated gents (or ladies) a chance to show how concise and direct you can be; in a sort of a correct me if im wrong format.
my understanding is basically from wikis, forums and other disreputable sources so im probably wrong about all of it.
im aware some of these might sound and be very silly, feel free to confirm this.
so got a few to start (sorry. text walls.)
please pick one or all to answer, and thankyou in advance.
DOMS/muscle soreness.
had my first case of muscle soreness this week since i started training. did a session of really low and good form squats last friday (only 60kg, my max is 70) and had glute pain that didnt start till monday morning.
cause:
pushing muscles causes them to hurt. (simple as that? so why just this week?)
solution:
best way to minimise sore muscles?
diet: dont want supplements; are there paricular foods that help, or is do i just need to eat more food?
sleep - i hear its important for recovery, does this mean it affects this muscle pain? or does sleep affect recovery as in 'amount of time before you can do that exercise again'
stretching/rolling/mobility doesnt affect at all? (doms on wiki)
for that matter, why stretch at all???
second:
FOOD and its effect on getting through my lifts
i was under the impression that i needed excess calories and plenty of protein to help me get through my lifts and keep adding weight to the bar (and thus to me).
i get that P/C/F should be in a particular balance to be optimal, but basically im subscribing to:
"eat more of everything and you will lift better"
anything wrong with that assumption?
im going along with my normal healthy meals (meat + veg/carbs, minimal processed foods or refined sugar) and adding calories in various degrees each week with milk. (belly too big = less milk that week, belly flat = more milk that week)
whats the really basic idea i should be shooting for here - im 6'1, 85-6ish kgs (+3/4 from starting, was as high as 88 for a bit there); im lifting very beginner weights (reps @ 70/60/90)
do i want to just smash a lot of good food and a tonne of milk? or try and balance diet more? my appetite has never been that strong, eating a lot consistently is a challenge. (happy for the challenge but would like confirmation before i dedicate myself to being a 'fat kunce' )
whats a really basic rule for me to shoot for?
WEED and ALCOHOL
so pot:
i have a bit of an on and off thing, a week here or there, a few weeks without, repeat.
atm been off for a few weeks now, its harder to sleep, less appetite...
i know smoking isnt good for you, and going to go for as long as i can on this current break... but out of the 3 things i think are important to training (motivation, appetite, sleep) its a help to 2 of them...
no real question here but i guess i should try and stay away from smoking, right?
alcohol:
as i understand alcohol its really bad for training.. your body uses alcohol instead of the energy sources it should, its empty calories etc
i dont drink a lot, but i should stop it wherever possible as it is very very bad, yes?
REPS
bit of semantics and silliness here but im curious what the consensus is.
what constitutes a 'rep' and a 'set' ?
Rep: what i mean is, if im not getting low enough on squats for a couple out of my set do i not count them?
i see people typing 'fail' on some of their logs; whats that about? i would have thought every time you cant get a full set then you are failing on your last rep... am i missing something?
is a SET strictly what you can do between picking the weight up and putting it down?
if im benching and i rack it for 5-10 seconds before continuing should i consider it an incomplete/new set?
what about pausing/releasing tension at the bottom of a curl; or holding at the top of a squat for a few breaths (ok im sure these should be considered fine)
rests between sets? read about a bloke waiting 30 minutes between sets... surely that should count as a completely different workout? or doesnt it matter at all whatever gets you through?
and Finally
whats the fastest way to make a woman orgasm??
jk, who cares.
thanks
troy
Im hoping for some really basic answers to some simple questions figured id give you well educated gents (or ladies) a chance to show how concise and direct you can be; in a sort of a correct me if im wrong format.
my understanding is basically from wikis, forums and other disreputable sources so im probably wrong about all of it.
im aware some of these might sound and be very silly, feel free to confirm this.
so got a few to start (sorry. text walls.)
please pick one or all to answer, and thankyou in advance.
DOMS/muscle soreness.
had my first case of muscle soreness this week since i started training. did a session of really low and good form squats last friday (only 60kg, my max is 70) and had glute pain that didnt start till monday morning.
cause:
pushing muscles causes them to hurt. (simple as that? so why just this week?)
solution:
best way to minimise sore muscles?
diet: dont want supplements; are there paricular foods that help, or is do i just need to eat more food?
sleep - i hear its important for recovery, does this mean it affects this muscle pain? or does sleep affect recovery as in 'amount of time before you can do that exercise again'
stretching/rolling/mobility doesnt affect at all? (doms on wiki)
for that matter, why stretch at all???
second:
FOOD and its effect on getting through my lifts
i was under the impression that i needed excess calories and plenty of protein to help me get through my lifts and keep adding weight to the bar (and thus to me).
i get that P/C/F should be in a particular balance to be optimal, but basically im subscribing to:
"eat more of everything and you will lift better"
anything wrong with that assumption?
im going along with my normal healthy meals (meat + veg/carbs, minimal processed foods or refined sugar) and adding calories in various degrees each week with milk. (belly too big = less milk that week, belly flat = more milk that week)
whats the really basic idea i should be shooting for here - im 6'1, 85-6ish kgs (+3/4 from starting, was as high as 88 for a bit there); im lifting very beginner weights (reps @ 70/60/90)
do i want to just smash a lot of good food and a tonne of milk? or try and balance diet more? my appetite has never been that strong, eating a lot consistently is a challenge. (happy for the challenge but would like confirmation before i dedicate myself to being a 'fat kunce' )
whats a really basic rule for me to shoot for?
WEED and ALCOHOL
so pot:
i have a bit of an on and off thing, a week here or there, a few weeks without, repeat.
atm been off for a few weeks now, its harder to sleep, less appetite...
i know smoking isnt good for you, and going to go for as long as i can on this current break... but out of the 3 things i think are important to training (motivation, appetite, sleep) its a help to 2 of them...
no real question here but i guess i should try and stay away from smoking, right?
alcohol:
as i understand alcohol its really bad for training.. your body uses alcohol instead of the energy sources it should, its empty calories etc
i dont drink a lot, but i should stop it wherever possible as it is very very bad, yes?
REPS
bit of semantics and silliness here but im curious what the consensus is.
what constitutes a 'rep' and a 'set' ?
Rep: what i mean is, if im not getting low enough on squats for a couple out of my set do i not count them?
i see people typing 'fail' on some of their logs; whats that about? i would have thought every time you cant get a full set then you are failing on your last rep... am i missing something?
is a SET strictly what you can do between picking the weight up and putting it down?
if im benching and i rack it for 5-10 seconds before continuing should i consider it an incomplete/new set?
what about pausing/releasing tension at the bottom of a curl; or holding at the top of a squat for a few breaths (ok im sure these should be considered fine)
rests between sets? read about a bloke waiting 30 minutes between sets... surely that should count as a completely different workout? or doesnt it matter at all whatever gets you through?
and Finally
whats the fastest way to make a woman orgasm??
jk, who cares.
thanks
troy
