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Topics - seifullaah73

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Bodybuilding / Skinny fat dilemma
« on: August 05, 2021, 03:52:47 pm »
Lol who would've thought that I would be asking this type of question, skinniest guy throughout college and a hard gainer and after some working out I have seen my lower belly bloat out. I was stuck at 8.5 stones now I have gotten to 11 stones 72kg.

The belly doesn't stick out in front, it's the wide love handles and that rounds to the front rather than curving inwards.

I am currently doing a sprint workout, explosive power workout on Tuesday and Thursday and speed or plyos on Saturday.

I want something simple I can do everyday in the morning that doesn't take too much time.

I don't eat fast foods or much sugary or fatty foods, only home cooked. I limit myself on sugar foods.

My core is strong, ab rollouts and windshield wipers can do them 8 to 10 reps.

I can add an image but it's not a pleasant site.

I want to get rid of the love handles and have toned abs like sprinters have to remove any excess weight.

Sports Discussion / 2020 olympics
« on: July 27, 2021, 09:55:58 am »
Some good medals for team gb but there seems to be some curse on team gb taekwondo last second loss.

Why?! Frustrating same happened to Lutalo in rio

Injury, Prehab, & Rehab talk for the brittlebros / shoulder impingement
« on: December 16, 2020, 05:59:08 am »
Gave some detail in my journal of how I think I got it.

But the pain occurs when I rotate my shoulder internally, meaning stick elbows to the side causes pain as there is slight interior rotation but facing the hand down, such as pulling my trousers up causes pain and then with my hand in that position elbow pointing up and hands down at the side if I push my hands towards the back major pain in the front delts and also I get pain in the rear delts.

I did the hawkings kennedy test, which showed this impingement.

Currently doing the band work where arms at side and elbows bent and hands facing front at chest height and bands at the side and I stretch the bands side to side motion.

Below is a video of the ones I was referring to the one handed ones, the two handed one they do where they bring the hand towards the waist causes pain.

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But also rotating shoulders externally with same position as i mentioned when pulling trousers up instead facing the hand in front grab rubber band and pull hand upward rotating shoulders externally.

Anyone got any other tips to help

I have been practicing and strengthening my broad jumps.

My single leg Broad jump for both legs is around 1.8m + a little more.

But my double leg Broad jump is only maxing at 2.4m.

It's hard for me to get further than this. Seems like my single leg jump is progressing only.

Injury, Prehab, & Rehab talk for the brittlebros / Rehab my left leg
« on: August 16, 2020, 04:22:02 pm »
It has been an ongoing problem with my left leg not only the knee but also the hips, especially when I sit with the left leg crossed over my right thigh and press my left knee down or do single leg squats my left hip clicks so I will go through my rehab process and some assistance as well. There was also knee pain and instability of left leg now some pain not as much as before.

I was watching a youtube video by squat university where he was helping Martin Licis.

I did the test of going into lunge position at the bottom and place front feet 6-7 inches away from the wall and try touch the wall.

With the right foot easily with little to no support I could touch the wall with my knees and bring it 10 inches away and almost with support bring it 2 fingers with near the wall and feel it in my lower calf.

But with my left foot I had to really try hard and force my knees forward to touch the wall when 6-7 inches away and tightness is lower calf.

Already doing some knee rehab suggested by CoolColJ

backwards stuff
forward step ups (peterson step up I think)
Quad stretch on couch

So will do the side step ups too and try increase height.

Airplane hip assisted work is good, hold onto something in front while leaning forward at the hip, stand on foot and the other leg extended behind and rotate the hip outwards opening your hip feeling stretch on the adductor and hold for 5 seconds.

Strength, Power, Reactivity, & Speed Discussion / Pre Testing Warm ups
« on: August 01, 2020, 09:02:06 am »
I'm curious to know the warm up routine of people on here before they test their vertical jumps, max lifts and before timing their sprint times.

Have you guys ever had that hamstring pain when you stretch your quads bringing your heels to butt but when the angle reaches 45 degrees hamstring contracts and stiffs and cramps and you dare not straight your legs as muscle is stiff and will cause more pain then iris until you slowly bend and straight till it goes. Gives me understanding of hamstring tear when sprinting.

So I quickly bring heel so my hams don't have to contract when going slow as hamstring has to stabilise legs when being raised slowly.

It is very tight and painful if I let my legs be bent any opening of the knees and hell breaks loose.

Article & Video Discussion / Sprint technique training
« on: December 25, 2019, 05:20:18 pm »
I got to wondering what exercise that exists that most closely relates to the motion of a sprinter from the blocks to the drive out of the blocks.

A lot of exercises that work on the posterior chain do a lot of the knee extension part of the sprint but I don't notice a lot of resistance in the hip extension.

Maybe the use of rubber bands at the waist while doing something like the squats.
hip thrusts useful for hip extension but not so much for knee extension.

And me as usual I like to draw out my problems, which you can see below with some noted exercises that closely resemble but there is always that balance of specificity with convenience. such as doing step ups but adding hip bands to add resisted hip extension.

box squats with the shins straight and hips drawn back but keeping barbell over toes. But would create mechanical disadvantages and so on.

Sports Discussion / Why is there no cricket thread
« on: July 14, 2019, 03:26:37 pm »
England vs new zealand match will go down in history.

Quick recap
New Zealand bat first. Do ok and start picking up the pace and score 241. England do Well but new zealand make it difficult. 39 runs required with 12 balls. 15 points required with 7 balls. 2 points requires and 1 ball. It's a tie.super over. England go first and get 15 in one Zealand given gift wide ball . Score six and 2 points needed and 1 ball left. Tie again. But England win as they scored more field runs or something like that. First time champions. :headbang:

Note: Pakistan vs India got me into cricket recently
Also we need cricket thread.

Injury, Prehab, & Rehab talk for the brittlebros / Misc Rehab Stuff
« on: July 23, 2018, 01:59:01 pm »
I didn't know where to post this but found out quite a few interesting things I didn't know about because of my recent back pains. I was looking at back pain diagnosis and reasons behind it and came across one test.

Lie on your back and lift one leg up straight and bring it 90 degrees, if you can do it that is good if you find it difficult to get to the 90 degrees then your muscle is probably hypertonic, meaning it is in a mild contraction state even if you are at a relaxed state.

I could raise my left leg up easily but right leg was a struggle.

I had never heard of hypertonic or what muscle tone was; except for how ripped you look, which is sort of tone is but there is more to it.

When your hamstrings are hypertronic then increasing flexibility can help and tight hamstring as we all know is a factor to low back pain.

Stretches you can do include lying on back and bring knees to chest and try and extend the knee and hold stretch or lie in front of door frame and one leg straight up against the door frame and other leg straight through the door gap. or any other forms of muscle energy technique stretches.

I will post more on the other tests. But below is a site explaining about hypertonic muscles which is interesting.

Pics, Videos, & Links / Amazing feats performed by young kids
« on: April 30, 2018, 07:52:41 pm »
Didn't know a good title for this thread, so just did the entire title

I found this video of a little kid imitating the bruce lee nun chuck scene don't remember the movie name. I think Iron fist not sure.

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very accurate, i think choreographed but still very close.

talented, more videos on his youtube channel.

I am familiar with isometric method training, where a muscle contraction is held for a certain period of time to develop strength.

But I never knew certain things, which I found out when researching about isometric training for speed development.

below is from a website trying to promote their program, which I don't buy in to but rather the concept of using isometric training to recruit more fast twitch muscle fibres and motor units and whether this is really true.

Isometric training does not require repetitions in the traditional sense.  Instead, muscles are locked into a position for a given period of time forcing your body to recruit those much needed fast twitch fibers that are almost always ignored for their natural ability of speed with other types of training (for example, plyometrics, weight training, etc.).

somepeople on youtube have suggested this type of workout to such as overtimeathlete about being in a lunge for a period of time.

Anyone knows about isometric and it's effectiveness is recruiting muscle fibres and motor units and what the exact detail is about the timing and when to get the most effect out of it.

Sports Discussion / Common wealth Games
« on: April 05, 2018, 02:34:25 pm »
I didn't realize it had already started. I was expecting to start around july.

A lot of medals already won in the early days. Gonna catch up and watch tomorrow. Want to watch weighlifting, athletics and maybe boxing don't know.

My 2 Cents Guide to Sprains/Strains and Rehab

Hopefully this guide may be useful to some of you guys

I was planning to write something like this for a few days now and thought I don't have anything else to do I might as well put pen to paper (metaphorically) and start. Just note this is just my 2 cents o

A problem I have like some other people is that we over look stretching past it's specific purpose and use it as a be all end all method for getting rid of pains we suffer whether it's through injury i.e sprains or strains or not, which can lead to further problems if used incorrectly.

To begin this off let's look at some definitions:

Muscle Sprain:
A sprain occurs when one or more ligaments have been stretched, twisted or torn, usually as a result of excessive force being applied to a joint. Ligaments are strong bands of tissue around joints that connect bones to one another.1

Muscle Strain/ Pull:
A strain occurs when muscle fibres stretch or tear. It's usually the result of the muscle being stretched beyond its limits or forced to contract (shorten) too quickly.1

A video of the basics of what happens when you pull a muscle, sprain it or rupture it.
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A video of the difference between sprain and strain
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As mentioned in the above definition and videos, sprains and strains can occur through various ways such as causing your joints to extend past it's range of motion i.e. twisted ankle or overuse of a muscle more than it's capable of. But also when a muscle has been inactive for a while, can cause muscle's to become stiff and when it is worked on can cause a muscle tear similar to that of a rubber band when it loses it's elasticity, stretching it would tear it whereas if you had stretched it dynamically can reduce the stiffness and therefore avoid any possible chance of injury, which I will get to in a moment.

As a common rule when at the early phase of a sprain/strain, we follow the PRICE rule, which an updated acronym as become POLICE, where OL stands for over load, meaning when the pain has subsided it is best to try and put some weight or load on it lightly to rehab it's functionality.

P - Protect
R - Rest / OL - Over Load
I - Ice
C - Compress
E - Elevate

The problem a lot of us face is dealing with muscle strain's, such as the one I faced recently of straining my hip flexor muscle, which had occurred from placing excessive loads on an impinged hip. So an incorrect mindset I had was foam rolling the hip flexor muscle, deep tissue massage using a tennis ball to dig deep in, which you will probably understand that digging away at a muscle, which has been strained, where some muscle fibres have become torn can only result in further fibers being torn and in the end causing major muscle ruptures.

That is what there is a time and place for massages/foam rolling and stretching.

When a muscle has become stiff due to inactivity or muscle knots (myofascial trigger points) it can cause pain and sometimes we incorrectly generalize a lot of pains to be the same as this one. Below is a video of what muscles knots are and how they are formed.

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So we wrongly assume that because we have a pain in the muscle, we wrongly treat it with massaging, stretching, foam rolling, which can cause further problems if wrongly diagnosed like my hip problem above. But as for muscle knots, myofascial trigger points, massages and foam rolling can release this points and help remove some of them knots.

But if a muscle has been strained, then what one should do is to let it heal for a couple of weeks, before starting stretching and the purpose of stretching is to rebuild the strength rather stretching for flexibility or mobility. This is what I did, I let it rest for around 2 weeks, I wrapped the injured area with a bandage for support as throughout the day with a lot of walking and running. Just by leaving my hips alone it is starting to heal up and now I can start to do body squats and slowly move on to the gym.

Video below explains different types of stretching and when it should be used.
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Injury Pain
Follow the price procedure without any stretching, until the pain has settled down fairly and then what you want to do next is strengthening that muscle slowly by slowly via stretches, but you don't want to do stretches, which will aggravate the pain. Just because it is causing pain doesn't mean it is helping as we currently misunderstand it, with injuries avoid anything, which aggravates injury or causes discomfort.

Muscle Stiffness Pain
Do you sit for long period of time? If yes this can cause muscles, which are at a relaxed state when seated to be come stiff i.e. hip flexor muscles and therefore can cause pain when it is stretched when standing, for this type of pain it's best to stretch it preferably dynamic, also using tennis ball or myofascial release can help reduce the stiffness or massaging it.

Medication can be taken to control the pain but along with medication it is best to address the issue such as isolate the injury to let it repair and following the other part of the PRICE protocol because absence of pain doesn't necessarily mean the injury has healed but rather the pain receptors have been numbed.

Dehydration and stretching
Another important thing to also mention is the importance of hydration (credit to adarq) and it's importance when it comes to stretching.
When your muscles become dehydrated, flexibility and elasticity are lost, making them more susceptible to strains and tears if you push your body too hard. You may experience a delay in muscle tightness as much as 24 to 48 hours after an intense workout, particularly if you don't consume enough water after working out. If your muscle tightness goes beyond a little discomfort and to the point of becoming painful, you run the risk of muscle damage if you continue or resume exercising with that tight or cramped muscle.

Drinking plain water before, during and after your workout is the best way to stay hydrated to minimize muscle tightness. Check with your doctor or pharmacist to see if any of prescriptions you're taking can cause dehydration. If you're taking a prescription that can cause dehydration, you need to drink extra water. Eat a balanced diet so that you have an adequate amount of sodium, potassium and other electrolytes at the start of your workout, and then replenish your stores afterward with a healthy snack such as orange juice, nuts or a banana.

So what you should take away from this is that not all pains are the same and therefore they cannot all be treated the same way, if it is a muscle injury/ sprain or strain, avoid any stretching or any types of activity to that muscle, just rest it up and let it heal, that way it will heal quicker then stretching it and causing it further injury and then going through all sorts of difficulties if it is tight muscle due to being inactive then stretching it to loosen it for flexibility would be a good idea or myofascial release and remember that just because stretching it/ massaging it causes pains doesn't mean it's good for you, for stiff muscles dynamic stretching would be good but for injuries leave it alone. Hydration is also just as important as it is necessary in order for a healthy working muscle.

I hope this helps and is useful to some. Just my 2 cents.  :P

Strength, Power, Reactivity, & Speed Discussion / Fix your squat
« on: December 02, 2017, 12:29:38 pm »
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