Ask the Exercise Scientist

[marcus300]

I am well thanks,

That is a tough one, Maybe during flat bench your form is altered vs that of incline bench. I cant really think of any reason why your trap would hurt from bench and not from incline. Maybe a first rib, clavicle or shoulder injury that radiates to that area. Possibly something going on in the neck as well? You might want to run it by a sports doc, PT or Chiro since you live in the land of free health care anyway. There is no telling really without doing an exam on that region, sorry..

Can you describe the pain, is it a shape pain, dull achy ect?

As the pressure starts to build the pain is like a stabbing pain what gets more intense as more pressure is applied, guess i will have to go and see someone or lay off flat bench for a few moneths see if that does anything.

[MuscleScience]

As the pressure starts to build the pain is like a stabbing pain what gets more intense as more pressure is applied, guess i will have to go and see someone or lay off flat bench for a few moneths see if that does anything.

And its right in the belly of the trap muscle only?

[marcus300]

And its right in the belly of the trap muscle only?

Yes, its really strange, but completely goes when i preform incline!!

[dangerous dan]

MS!

right pretty straight forward. Iv been told/advised to start doing press ups ect, just for when i join the army i have to do so many in 2minutes, which im sure ill have no probs doing anyways, but im just going to do as im told and practise them. So im just wondering if doing 30press ups morning and night would i be overworking my chest? as i work on my chest in the gym, would it be better just to drop my chest workout in the gym?

[MuscleScience]

MS!

right pretty straight forward. Iv been told/advised to start doing press ups ect, just for when i join the army i have to do so many in 2minutes, which im sure ill have no probs doing anyways, but im just going to do as im told and practise them. So im just wondering if doing 30press ups morning and night would i be overworking my chest? as i work on my chest in the gym, would it be better just to drop my chest workout in the gym?

Maybe not drop your chest workout but more focus your routine to prepare you for Army Test. Train for specificity, which means if your going to have to perform a chest press up then design your routine to help you achieve maximum success on your test.

For example,

Chest press ups, "Rapid" (as many reps you can perform in a time interval)

30sec for three sets

Tri extensions: Rapid


Half Chest press (High), Start all the way up and go down half way.

Half Chest press (Low)

Start half way down and go to floor.

Ect Ect,

Just for example

[dangerous dan]

Maybe not drop your chest workout but more focus your routine to prepare you for Army Test. Train for specificity, which means if your going to have to perform a chest press up then design your routine to help you achieve maximum success on your test.

For example,

Chest press ups, "Rapid" (as many reps you can perform in a time interval)

30sec for three sets

Tri extensions: Rapid


Half Chest press (High), Start all the way up and go down half way.

Half Chest press (Low)

Start half way down and go to floor.

Ect Ect,

Just for example

Right i hear you....thanks MS

[*El Diablo*]

Old age must be a biatch.. lol

[marcus300]

Old age must be a biatch.. lol

It really is, I am riddled with injuries as ive got older spunk ball

[stevey_6t9]

hey muscle science, good to see another ex. scientist. im 2nd year doin my bachelor of ex science and rehab. anyway my q. is would doing cardio (ie treadmill or bike) the day after a leg workout hamper recovery?

[MuscleScience]

hey muscle science, good to see another ex. scientist. im 2nd year doin my bachelor of ex science and rehab. anyway my q. is would doing cardio (ie treadmill or bike) the day after a leg workout hamper recovery?

Exercise Sci kicks ass!...LOL

I read a random study a few years ago in the Journal of Strength and Conditioning that looked at this question. The authors of the study found that it was better to do cardio the day of leg training instead of waiting the next day as it didnt hamper recovery that day. Where as doing it the next day seemed to decrease recovery.

[stevey_6t9]

Yeah its a good degree. Well i mite take this time to get a few more opinion from ya if u dont mind.

1) fascia expanding... read up on this and wondering if you heard about it to. supposely expanding the fascia surrounding a muscle to increase its growth rate. kinda like trying to blow up a ballon in a cup, unless it grows ur muscle cant. any opinions??

2) meat heads vs PHD's here. Protein needed for muscle hypertrophy. Im eating about 350g per day but my professors and dieticians are calling my crazy. Body doesn't need that much. any thoughts??

3) static contraction training? do you reccomend it?

4) and lastly if you were only able to do one exercise for the rest of your life to build as much muscle as possible what would it be?

[MuscleScience]

Yeah its a good degree. Well i mite take this time to get a few more opinion from ya if u dont mind.

1) fascia expanding... read up on this and wondering if you heard about it to. supposely expanding the fascia surrounding a muscle to increase its growth rate. kinda like trying to blow up a ballon in a cup, unless it grows ur muscle cant. any opinions??

I think it has been shown to increase muscle mass in rats that have the fascia surgically altered. I dont know of any effective means in people that would cause any significant increase for humans.

2) meat heads vs PHD's here. Protein needed for muscle hypertrophy. Im eating about 350g per day but my professors and dieticians are calling my crazy. Body doesn't need that much. any thoughts??
You need increase protein for sure. The NSCA recommends 1.5 to 2.0 grams per LBS for maximal muscle hypertrophy. The thing your going to find with diet is that no one person really has the answer. The science is all over the place when it comes to nutrition. Really its a matter of opinion and methodology of the individual for the particulars as long as the fundamental foundation of knowledge is there in the first place.

3) static contraction training? do you reccomend it?

I recommend any and all kinds of exercises as long as it can be performed safely.

4) and lastly if you were only able to do one exercise for the rest of your life to build as much muscle as possible what would it be?

Squat Push Press

[Lemonada8]

hey i have a question,

I am applying to DO medical schools now but since i was in my last year of fball and class i didnt get my app in very early and since im white male with a 3.3gpa(3.4sci) and a 26p mcat that i need to get in early to have the best chance to get in. I am probably going to retake the mcat becuz i got a 10bio, 10 orgo, 6 phys, so i know since i really didnt look at that much i can get that up and prolly get over a 30...

but i am going to go back to school in the fall to grad school and what area would increase my app?

i was thinkin anatomy, neurobio or exercise sci/kinesology... do you know of any other unique areas?

[MuscleScience]

hey i have a question,

I am applying to DO medical schools now but since i was in my last year of fball and class i didnt get my app in very early and since im white male with a 3.3gpa(3.4sci) and a 26p mcat that i need to get in early to have the best chance to get in. I am probably going to retake the mcat becuz i got a 10bio, 10 orgo, 6 phys, so i know since i really didnt look at that much i can get that up and prolly get over a 30...

but i am going to go back to school in the fall to grad school and what area would increase my app?

i was thinkin anatomy, neurobio or exercise sci/kinesology... do you know of any other unique areas?

I wish I would have went to D.O. School. I didnt know anything about DO's until it was too late. I like the CAM type medical professionals. As it fits right into my opinion on diet, exercise and preventative health care.

Anyway, Grad school in a science field is a good idea for sure. It shows that your committed to school and that your continuing to improve your knowledge set. A lot of my friends that didnt get into med school the first round got their masters in biology. You could do chemistry or biochem to. But really any science based degree would help.

Good luck to you!

[goose]

Dear sir,

You think this product is better than powder?

http://www.speciesnutrition.com/grap...REALYZE_1.html

Cheers....

[MuscleScience]

Dear sir,

You think this product is better than powder?

http://www.speciesnutrition.com/grap...REALYZE_1.html

Cheers....

It seems like a good idea, if its not to much more expensive than powder then I see no reason not to try it. I personally cant take creatine on its own. I hate the grit to it. I mix mine in with my protein shake.

DP completely had Mr. Braun lost on what he was talking about....LOL

[CptAmericaX]

If you are running a 2 a day work out schedual Starting with
day 1:Chest heavy / arms light
day 2:back heavy / shoulders light
day3:arms heavy / legs light
Day4 heavy shoulders/ rest
day5 heavy legs/ chest light
day6 light back/ rest
then it repeats back to day 1 on a 6 day roation, long as i am eating the proper nutrition and not over working my body is that sufficiant for my body to tear and build muscle?

[MuscleScience]

If you are running a 2 a day work out schedual Starting with
day 1:Chest heavy / arms light
day 2:back heavy / shoulders light
day3:arms heavy / legs light
Day4 heavy shoulders/ rest
day5 heavy legs/ chest light
day6 light back/ rest
then it repeats back to day 1 on a 6 day roation, long as i am eating the proper nutrition and not over working my body is that sufficiant for my body to tear and build muscle?

I would think that would be sufficient enough training frequency and volume. Overtraing would be a concern with working any body part twice a week. Just have to be careful and really listen to your body.

[CptAmericaX]

Ok now on working chest heavy and a chest light different days, if the heavy day Im doing 5-6 exercises 4 sets reps varrying from 8 6 6 4, 8 8 6 4, 8 6 4 4 and then on the light day doing 5-6 exercises different of course at reps from 15 15 20 25. Is that a good enough split to still be getting strength and endurance as long as on the light day im keeping a high heart rate?

[MuscleScience]

Ok now on working chest heavy and a chest light different days, if the heavy day Im doing 5-6 exercises 4 sets reps varrying from 8 6 6 4, 8 8 6 4, 8 6 4 4 and then on the light day doing 5-6 exercises different of course at reps from 15 15 20 25. Is that a good enough split to still be getting strength and endurance as long as on the light day im keeping a high heart rate?

In my opinion that is to much volume, especially for chest. On light days I would only do a couple of exercises for 1 or two sets. It can take between 7-10 days to fully recover from bouts of exercise. There really is no point to train extra, more is not always better. Having said all that everyone responds a bit different and if it works for you then by all means continue with it.

[MuscleScience]

Bump

[rcd2424]

Hey musclescience i have a quick question...i went to the doctors not to long ago to get some blood work done and when they called me back they said my blood protein level was to high and told me to stop taking protein shakes for a month and come back to get it checked out again to see if it had went back to normal....now my question is can this be caused from protein shakes?? i did some research and found out that food cannot cause a higher blood protein level and asked the doctor about it and he said that protein shakes are different and can cause this. But i have been drinking protein shakes for years and at most only ever have 1 a day post workout...the whole thing seems a little unclear to me and i was hoping you could clear this up for me?

[MuscleScience]

Hey musclescience i have a quick question...i went to the doctors not to long ago to get some blood work done and when they called me back they said my blood protein level was to high and told me to stop taking protein shakes for a month and come back to get it checked out again to see if it had went back to normal....now my question is can this be caused from protein shakes?? i did some research and found out that food cannot cause a higher blood protein level and asked the doctor about it and he said that protein shakes are different and can cause this. But i have been drinking protein shakes for years and at most only ever have 1 a day post workout...the whole thing seems a little unclear to me and i was hoping you could clear this up for me?

You know I have never seen in the medical literature where a whey protein shake cause such a condition in a healthy individual. However I am not qualified to to make any argument or recommendation against what your doctor has told you. My advise is to listen to your doctor and see what the next round of labs say. Sorry I couldnt have been of more help.

Good luck and keep me posted please.

[Lemonada8]

i got a ?...

is there any way to increase the amount of protein asorbed by your body other than spreading out my shakes though out the day... i find that if i am having 3 shakes a day that it ends up rottin in my large intestine and end up being deficated out... i know like iron asorbtion is increased by vit C, is there anything liek that for protein?

[MuscleScience]

i got a ?...

is there any way to increase the amount of protein asorbed by your body other than spreading out my shakes though out the day... i find that if i am having 3 shakes a day that it ends up rottin in my large intestine and end up being deficated out... i know like iron asorbtion is increased by vit C, is there anything liek that for protein?

The mechanisms to absorb protein in the GI tract are already pretty efficient. Other than eating foods that tend to slow GI motility there really isnt much more that you can do to help the process along.

[bjpennnn]

I want to get blood work done, for my test levels, prolactin, the whole deal what do i say and were can i go to get this done and it is expensive.

[MuscleScience]

I want to get blood work done, for my test levels, prolactin, the whole deal what do i say and were can i go to get this done and it is expensive.

You will more than likely have to be referred to and Endo. Then you will have to tell him either you use AAS or that you have some sort of sexual dysfunction before he will order a prolactin lab. I couldnt tell you the cost each labs cost is a bit different.

[peachfuzz]

I want to get blood work done, for my test levels, prolactin, the whole deal what do i say and were can i go to get this done and it is expensive.

check out directlabs.com

[bjpennnn]

thanks guys. I wonder if they take insurance

[bjpennnn]

oh ya what do i want to as to get done, like the basics when people say get blood work done on here?

[MuscleScience]

oh ya what do i want to as to get done, like the basics when people say get blood work done on here?

Liver. ALT, AST,
CBC with differential.
Testosterone Total and Free.
Cholesterol
basic metabolic panel.

If you dont go through a MD for referral, insurance will not pay.

[bjpennnn]

and prolactin is just prolactin?

[MuscleScience]

and prolactin is just prolactin?

I believe so, I would have to look in my Lab book which I dont have on me right now.

[bjpennnn]

ty sir much appreciated

[Friend]

Is it true that the more muscle groups you incorporate in a workout, the more growth hormone the body releases?

[MuscleScience]

Is it true that the more muscle groups you incorporate in a workout, the more growth hormone the body releases?

Yep, basically the more lactate(or other metabolic wastes products) produced the more GH is released. I havent really seen a clear cut explanation of what really facilitates the release of GH from working out. There has been a lot of different theories with no one major factor being consider the prime instigator. at least the last time I really read up on the subject in the literature a few years ago.

[Mooseman33]

have the worst dull pain in right shoulder when i bench or incline.
only occurs on light weight, anything over 315 and its pain free, but 275 and less, im fvking hurting...

any ideas other then to stop benching?

thanks in advance, and ur avi still scares the shit out of me....lol

[MuscleScience]

have the worst dull pain in right shoulder when i bench or incline.
only occurs on light weight, anything over 315 and its pain free, but 275 and less, im fvking hurting...

any ideas other then to stop benching?

thanks in advance, and ur avi still scares the shit out of me....lol

I have the same thing with squat. It hurts like hell when I do warmup weight but when I get to my working weight I feel fine. I think it may have to due with the neural effects required to move more weight. I mean you have to stimulate this motor pathway and inhibit another, and so on. The mean effect may be a decrease in pain perception and an increase in proprioceptive input which may enhance the awareness of improper form. I couldnt really give you a concrete answer. Just some theories I have heard from varies PhD's and other professionals in the past.

Going back to the pain though. If rest is something you could do then I would certainly advise that. If that is not an option your willing to try first, then seeing a sports doc, Physical Therapist or Chiro would probably be a more prudent step to determine whether your experiencing just pain or actually injury.

[Mooseman33]

thank u sir...

[JDawg1536]

I talked to you about what I thought was forearm tendinitis, but I don't think that's my problem. I was reading some other people posting about forearm splints. You have any info about this?