Originally Posted by CalTex
Doing the whole dead lift/squat thing. Damn I haven't felt like this in years.
a good feel
Originally Posted by CalTex
I'm looking for food recommendations.
I'm trying to cut, need my abs back.
I'm on a budget and don't like cottage cheese.
I'm following a program I found on t-nation and on leg days it states to do 1 hamstring primary exercise and 1 hamstring secondary exercise. (Same for quads) I had initially decided to squat and leg press but now I wasn't to replace the leg press with another set of squats. Is that fine?
Since the same is stated for the quads, would it be fine if I did two sets of deadlift instead of one? Or the the secondary quad exercise necessary?
I want to work on my calf well, should I fit them in on leg days?
Any particular calf exercise you guys recommend?
re: diet, this thread has a hard-on for carb nite but it is generally advisable to focus on end-of-day totals as opposed to obsessing over what time it is when you eat. fasting protocols are all well and good and are great for dietary adherence, but end-of-day totals reign supreme. don't miss the forest for the trees; what>>>>when. if IF or carb nite or whatever helps you stick to it, then great, but don't confuse the method with the actual substance.
re: programming, if you are absolutely set on doing that routine i would do something like
quads: back squat and front squats or leg press
hammies: deadlift variation (rdl, conventional, sumo, whatever) and DB good mornings or hamstring curls
i dont know anything about you or your training or what has worked for you in the past, but doing squats/front squats/deadlifts/good mornings in one day sounds like a real bastard. you may be able to do more with less. squats/leg press and deadlifts/ham curl might be more manageable. what have you done in the past - have you been able to progress well with that kind of workload? or are you cherrypicking a program and diving in headfirst?
Originally Posted by TKJTG
Despite all the love for soft tissue work and static stretching on here, you guys realize there's almost no science to back up the belief that it reduces injury?
i don't know anything about it reducing injury but it feels pretty effin good and has helped me retain mobility and ROM. areas i neglect to stretch are tight as fuck and result in brutal pain when i get it massaged out whereas areas i do stretch always feel nice. might be confirmation bias or anecdotal evidence, but i don't think its enough to discount static stretches altogether on account of them not reducing injury when they provide other useful benefits.
on the note of massages, i highly highly recommend people go for them if it's reasonable for their finances. obviously everyone is different, but it has solved every injury related to or preventing me from training, increased mobility, improved my posture, etc. getting deep tissue work done in my low back and hammies feels like an absolute bastard and hurt like a fuck but it is so so worth it. a combination of regular massage therapy and static stretching has improved my lower body flexibility to the point of balls on the floor squatting with a narrow stance. don't go for the fluffy relaxation stuff, make sure to indicate you want some real pain and you will be quite thankful for it in the long run.