Use a medium to wide stance, keep knees slightly bent. As with any barbell exercise, start with just the bar and add weight gradually. Back off if you get any pain, inflammation burning, electrical signals, or radio waves.
RFL experiment update, if anyone cares: down 11 lbs in 15 days so far. Cut back volume, but haven't had to drop weight on the bar. Hoping I can go 2 1/2 more weeks (5 weeks total) and get 20 lbs. total weight loss.
This is very, very good to know. Everyone I know who has done RFL has seen monster results. I feel like RFL would work really well for me as its hard for me to put on weight damn near force feeding. Good shit
I dont fuck with good mornings. SLDLs with a big ROM is more than enough to kill my hamstrings.
On an unrelated note, I'm at my parents place in their guest room. Holy shit. My sleep has been all fucked up and I am now realizing it is 100% due to the mattress. We have some soft foam bullshit, and my parents have a regular firm spring mattress. It's like night and day. I woke up drooling this morning. This must be what doing coke feels like
On Monday was lying around watching a movie, yawned and stretched and felt a sharp pain across my upper back. It's now Wednsday and it still hurts when I move in a certain way. How could I get injured just lounging around? :/
At 6'3, 180 pounds and by chosing 3 times per week lifting (not activity level) as the multiplier, my maintenance is calculated to 2600 calories.
If I chose another calculator with "activity level" as the multiplier instead, lightly active gives me 2700 and moderately active 3000 calories.
When I used a BodyBugg and lifted 3 times per week with no cardio, my overall maintenance was 2800 (3000 lifting days, 2650 rest days).
Now, I lift 4x a week and do interval cardio on 2 other days which I guess bumps me to 3000 or so. So I'd go with moderately active in your case unless your calculated calories seem way off when you compare it to my height and weight.
Tried to go for a run last night later in the evening with no caffeine and it was awful. Ran for 8 minutes and then gave up. Seriously disheartened.
How do you guys work foam rolling into your routine? I've been doing it as a warm up but i'm not sure if it falls under the category of "don't stretch a cold muscle" or...
If I have something I need to work on a lot I'll quickly roll it out before lifting, stuff like pecs and quads for me. Kelly Starrett says not to roll prior to lifting and do more warmups like Eric Cressey stuff and banded distractions. I'll do a full rolling session before I stretch on my off days or post workout if I have time.
I've just been sitting in front of the computer for 2 days writing papers and studying for finals now that the term is ending. All kinds of pains and aches are creeping up from just sitting in a chair. Hamstrings hurt and feel stiff as hell. Haven't had time for lifting or much mobility stuff this week and I can tell its gonna suck when I get back into it. Seriously feel miserable sitting all day and reminds me of how much I hated my office job last summer.
Edit: talking about school, I'm about to take my bachelors in BA this spring but I'm seriously contemplating switching to Econ after that if I don't want to finish the program with the 1 year master. Would be joining the RHET econ club if so, ha.