Ask the Exercise Scientist

[MuscleScience]

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?

Where you describe your pain is exactly where I get it myself. The one thing I have found is that exercise that keep the wrist in supination throughout the full ROM tend to cause me a lot more pain. For example straight bar curls absolutely kill my forearms.

The only thing I could really give you advice on would be to seek a professional opinion on the matter. For example a PT, Chiro or even a sports doc would be able to better diagnose your forearm pain. More than likely a PCP would send you to a specialist like a sports doc or a PT or Chiro. Someone that deals mostly with muscleskeletal injuries.

Really wish I could help you more...

[JDawg1536]

Where you describe your pain is exactly where I get it myself. The one thing I have found is that exercise that keep the wrist in supination throughout the full ROM tend to cause me a lot more pain. For example straight bar curls absolutely kill my forearms.

The only thing I could really give you advice on would be to seek a professional opinion on the matter. For example a PT, Chiro or even a sports doc would be able to better diagnose your forearm pain. More than likely a PCP would send you to a specialist like a sports doc or a PT or Chiro. Someone that deals mostly with muscleskeletal injuries.

Really wish I could help you more...

Thanks man. My sister just started working for a chiro, I'll let you know how it works out.

[MuscleScience]

Thanks man. My sister just started working for a chiro, I'll let you know how it works out.

Good deal,

Let me know what you find out.

Thanks.

Best of luck.

MS.

[peachfuzz]

is isolated systolic hypertension (stage 2) cause for alarm when on a cycle? what im asking is does the fact that its isolated to systolic pressure mean anything? any advice for controlling it besides an AI?

[MuscleScience]

is isolated systolic hypertension (stage 2) cause for alarm when on a cycle? what im asking is does the fact that its isolated to systolic pressure mean anything? any advice for controlling it besides an AI?

Well certainly any increase in BP is cause for alarm. Remember that high BP is a risk factor for cardiovascular disease and kidney pathologies. Typically when the hematocrit levels fall back to normal after a cycle the BP usually falls back to normal providing that you take time off. The only way I know to control it is to stop taking the substance that is causing your high BP. A consult with your PCP is always advisable and I would recommend you follow up with them.

Sorry for the slow reply, completely missed it.

[BJJ]

I accomplish, on a regular basis, upside down pull ups to reinforce forearms, train the dorsal muscles, abs and to improve my equilibrium.

What do you think about that type of exercise?

[MuscleScience]

I accomplish, on a regular basis, upside down pull ups to reinforce forearms, train the dorsal muscles, abs and to improve my equilibrium.

What do you think about that type of exercise?

How do you mean upside down. Like your feet are straight up in the air and you pull your feet up to the roof?

[BJJ]

How do you mean upside down. Like your feet are straight up in the air and you pull your feet up to the roof?

Yes, I pull my body up to the ceiling (I do not come to touch it) with my arms keeping the legs straight.
The same exercise can be done on the rings.

[MuscleScience]

I accomplish, on a regular basis, upside down pull ups to reinforce forearms, train the dorsal muscles, abs and to improve my equilibrium.

What do you think about that type of exercise?

Yes, I pull my body up to the ceiling (I do not come to touch it) with my arms keeping the legs straight.
The same exercise can be done on the rings.

I imagine it is a very good exercise, although I would make sure not to lose your grip...

I myself would not advise one of my clients to do such and exercise unless they were a gymnast themselves as it seems like a fairly risky exercise. However I think it would be very hard to mimic that particular exercises overall movements with other exercises. It would have to be broke down into two or more seperate exercises to accomplish the same pattern of movements and action which would probably not be as beneficial neurologically speaking (motor patterns,coordination, total # of motor units elicited) as would the one you are doing.

[BJJ]

I imagine it is a very good exercise, although I would make sure not to lose your grip...

I myself would not advise one of my clients to do such and exercise unless they were a gymnast themselves as it seems like a fairly risky exercise. However I think it would be very hard to mimic that particular exercises overall movements with other exercises. It would have to be broke down into two or more seperate exercises to accomplish the same pattern of movements and action which would probably not be as beneficial neurologically speaking (motor patterns,coordination, total # of motor units elicited) as would the one you are doing.

I did not know you lol, so I wanted to try you out. Hope you do not mind.

You surely know what you are talking about and the name of the thread is much appropriate.

So long...

[MuscleScience]

More Bad News About Stretching.

J Strength Cond Res. 2010 Feb 9. [Epub ahead of print]
Acute Effects of Static Stretching on Squat Jump Performance at Different Knee Starting Angles.

La Torre A, Castagna C, Gervasoni E, Cè E, Rampichini S, Ferrarin M, Merati G.

1Department of Sport Sciences, Nutrition and Health, Faculty of Exercise Science, University of Milan, Italy; 2School of Sport and Exercise Sciences, Faculty of Medicine and Surgery, University of Rome Tor Vergata, Rome, Italy; 3Centre of Bioengineering, Don C. Gnocchi Foundation, Milan, Italy; and 4Centre of Sports Medicine, Don C. Gnocchi Foundation, Milan, Italy.

La Torre, A, Castagna, C, Gervasoni, E, Cè, E, Rampichini, S, Ferrarin, M, and Merati, G. Acute effects of static stretching on squat jump performance at different knee starting angles. J Strength Cond Res 24(3): 687-694, 2010-The purpose of this study was to examine the effects of static stretching on leg extensor muscles during squat jump (SJ) at different knee starting angles. Seventeen male subjects (23 +/- 3 years, 179 +/- 5 cm, and 74 +/- 6 kg) performed on a force platform 2 series (preceded or not [control condition] by 10-minute static stretching of quadriceps and triceps surae muscles) of SJs at different knee starting angles: 50 degrees , 70 degrees , 90 degrees , and 110 degrees . Squat jump height, peak force, maximal acceleration, velocity, and power were calculated for each jump. The angle that maximized power development was obtained from the power-angle relationship. The SJ height, peak force, and maximal velocity increased according to angle amplitude in both control and stretching conditions (p < 0.01), performance being significantly lower in the stretching condition (p < 0.01). Peak power was obtained at 90 degrees in both control and stretching conditions, but was significantly lower (p < 0.01) after stretching. These results suggest that an acute bout of static stretching reduces power and force development during SJ, decrements being significantly higher at lower knee starting angles. Therefore, the use of static stretching may be questionable in those power activities requiring maximal power output at knee angles near full extension.

http://www.ncbi.nlm.nih.gov/pubmed/2...&ordinalpos=21

[ModelInProgress]

I have a couple of questions:

1. I started doing cardio (usually elliptical, but treadmill or walk in the neighborhood once a week also) for at least 45-60 minutes 6-7 days a week.(In the past month, I've only taken 2 days off). My husband says (and I've read) that if you don't take a break from time to time, you can burn out your CNS. What symptoms should I be on the lookout for to know when it's time to take a break for a day or two? (Generally speaking, I know that people should "listen to their body", but I am chronically tired and due to taking care of my children (including an infant) and my husband's work schedule, I seldom get more than 5 hours of sleep in a 24 hour period...so I can't determine if I'm just exhausted from lack of sleep or if I'm overdoing it).

2. I posted the following question in the workout section, could you please check it out :
http://forums.steroid.com/showthread.php?t=421640

Thanks

[MuscleScience]

I have a couple of questions:

1. I started doing cardio (usually elliptical, but treadmill or walk in the neighborhood once a week also) for at least 45-60 minutes 6-7 days a week.(In the past month, I've only taken 2 days off). My husband says (and I've read) that if you don't take a break from time to time, you can burn out your CNS. What symptoms should I be on the lookout for to know when it's time to take a break for a day or two? (Generally speaking, I know that people should "listen to their body", but I am chronically tired and due to taking care of my children (including an infant) and my husband's work schedule, I seldom get more than 5 hours of sleep in a 24 hour period...so I can't determine if I'm just exhausted from lack of sleep or if I'm overdoing it).

2. I posted the following question in the workout section, could you please check it out :
http://forums.steroid.com/showthread.php?t=421640

Thanks

Hi, Welcome to the forum not sure if I have said hello yet.

First the symptoms of CNS and muscular overtraining are general virtually the same. It would be fairly hard to separate the two apart since if you have one part fatigued then you probably have another. What to look for is a few things. One is being overly sore, or having a hard time recovering between bouts of exercise. Basically a decreased capacity to perform exercise at previous levels. Second one could start to have little nagging injuries like tendonitis, Low Back Pain, ect. Of course general fatigue and problems with excitation (getting the body ramped to exercise) and motivation. Also mental acuity can also be decreased. It is generally advisable to decrease training volume periodically, I like for myself and a fair amount of my clients to figure in a lower volume week about every 4 weeks or so to give the body a little extra time to heal any little areas that it needs too.

[ModelInProgress]

Thank you...that helps alot

[MuscleScience]

Thank you...that helps alot

Also dont be afraid to take some time completely off. I know there is a stigma that your not hardcore or whatever. But the simple truth is that the body can only take so much punishment before it starts to break down or not respond in an ideal manner. Make no mistake, just like any other machine any work that is performed the machine has wear and tear.

[ModelInProgress]

Due to my genetic makeup, I am naturally more muscular than the "average" female (not taking into account weight training, just natural physique). My thighs are proportionately the largest area on my body and gain muscle very easily when I weight train. When I last consistently trained with a personal trainer and lost 6% body fat, my legs actually got bigger even though I lost both weight and body fat. I do not want my legs any larger, they may not get much smaller because of my build, but I do not want them larger (I already have trouble finding pants that fit, because things that fit my thighs are loose in the waist). Anyhow, my question is: what are some ways to tone my legs without them bulking up more (or at least not much)? Will using only body weight to do exercises such as lunges and squats (as opposed to holding dumbbells for example) and setting the weight on machines such as the leg press to a resistance that only fatigues my muscles after several reps (for example 20 reps instead of 8-12 reps) help to tone and slim my legs (taking into account also the need to lose the fat covering the muscle via cardio and diet) without gaining inches?

[MuscleScience]

Due to my genetic makeup, I am naturally more muscular than the "average" female (not taking into account weight training, just natural physique). My thighs are proportionately the largest area on my body and gain muscle very easily when I weight train. When I last consistently trained with a personal trainer and lost 6% body fat, my legs actually got bigger even though I lost both weight and body fat. I do not want my legs any larger, they may not get much smaller because of my build, but I do not want them larger (I already have trouble finding pants that fit, because things that fit my thighs are loose in the waist). Anyhow, my question is: what are some ways to tone my legs without them bulking up more (or at least not much)? Will using only body weight to do exercises such as lunges and squats (as opposed to holding dumbbells for example) and setting the weight on machines such as the leg press to a resistance that only fatigues my muscles after several reps (for example 20 reps instead of 8-12 reps) help to tone and slim my legs (taking into account also the need to lose the fat covering the muscle via cardio and diet) without gaining inches?

Well as far as building mass in the legs. If your genetically prone to putting on muscle well in the legs. Any exercise you do will probably cause some amount of size gain. However women especially tend to have a harder time putting on muscle mass than that of men. For the obvious hormonal differences between women and men. If you keep the weight lighter and the exercises in the higher rep range. It has generally been believed that this would cause the least amount of hypertrophy vs that of a traditional bodybuilding and powerlifting routines. I personally like to have women train based on time under exercise, Or basically I have them perform a given exercise for 1 full minute. One cant physically lift a large amount of weight for a minute without having to stop. So a weight is chosen and performed for 1 minute without stopping. If the weight has to be reduced to perform this full minute then that is what is done. I PM'd your hubby with a more in-depth explanation of this.

[Friend]

How long should meals be eaten apart? 2 - 2.5 hours, what are your thoughts?

And, how long after eating your last meal should you wait before sleeping?

[MuscleScience]

How long should meals be eaten apart? 2 - 2.5 hours, what are your thoughts?

And, how long after eating your last meal should you wait before sleeping?

Most professional bodybuilders usually dont go more than a few hours without eating. The school of thought is to keep the amino acid pool filled (theoretically speaking) and keep insulin levels steady.

As far as bed time meals, most do not eat carbs or fat before bed. They will take in some protein source either in the form of a shake or as a meal. Usually to keep BCAA's up during the night fasting period. Again usually no more than two hours before bed for a regular meal for most.

[Friend]

Does caffeine hinder gains when taken 600mg plus, pre-workout regularly?

Does masturbating/ejaculating lower testosterone or have an effect on other hormone levels? And if so, for how long after?

[MuscleScience]

Does caffeine hinder gains when taken 600mg plus, pre-workout regularly? I dont think it will hinder your gains any, however over time you will build up a tolerance to that much caffeine.

Does masturbating/ejaculating lower testosterone or have an effect on other hormone levels? And if so, for how long after?

Most of the studies I have read show that test levels are not effected positively or negatively by masturbating. However engaging in sexual intercourse has been shown to raise testosterone levels after sex for a period of up to two hours according to some sources I have read.

[Friend]

I'm full of questions today. Though this one is a little off topic.

After a course of accutane, is it correct that acne does not return?

Even if you are acne prone while on cycle, and you continue to cycle post accutane treatment?

[MuscleScience]

I'm full of questions today. Though this one is a little off topic.

After a course of accutane, is it correct that acne does not return?

Even if you are acne prone while on cycle, and you continue to cycle post accutane treatment?

I am not sure on that. That is a little outside my knowledge base, well actually a lot outside my knowledge base.

[rcd2424]

quick question for ya, can not breathing correctly when your lifting make you so light headed and dizzy to the point where you have to stop lifting??? ive been lifting for about 5 years now and about 2 months ago i started getting real light headed and dizzy in the gym and i would have to leave sometimes cause i felt like i was going to pass out. I went to the docs and they said everything was normal but i did some reading on breathing while lifting and it said it can cause these things im just curious to what extent???

[MuscleScience]

quick question for ya, can not breathing correctly when your lifting make you so light headed and dizzy to the point where you have to stop lifting??? ive been lifting for about 5 years now and about 2 months ago i started getting real light headed and dizzy in the gym and i would have to leave sometimes cause i felt like i was going to pass out. I went to the docs and they said everything was normal but i did some reading on breathing while lifting and it said it can cause these things im just curious to what extent???

First of you did the right thing by seeing your doctor.

Secondly improper breathing could be a cause of light headedness. Without going into all the reasons why I will simply explain how to properly breath.

The one rule to remember is to never hold your breath while lifting to help assist in lifting the weight. This is called a valsalva maneuver and could cause a number of problems. On the eccentric phase (negative) of the contraction inhale. As you start to transition to the concentric phase (positive) of the contraction exhale slowly to the tempo of the lift. Concentric contractions should never really take more than 2 seconds to perform.

[rcd2424]

thanks....ya i guess through all the years ive been lifting i must have just developed the habbit worse and worse over time till now when its kicking me in the ass...anyways thanks again

[xlxBigSexyxlx]

You have a months time and clen.

What do you do to get the most ripped look possible?

lots of cardio? reduce carbs? clen it up?

[MuscleScience]

You have a months time and clen.

What do you do to get the most ripped look possible?

lots of cardio? reduce carbs? clen it up?

You missed spring break already buddy.

You diet, You do Cardio, You diet harder, you do even more cardio. Without those two things clen will just make you nervous.

[xlxBigSexyxlx]

You missed spring break already buddy.

You diet, You do Cardio, You diet harder, you do even more cardio. Without those two things clen will just make you nervous.

haha i know! but im going on this river trip with some friends, and ever since school started this semester, ive been trash. I know what I need to do. time to get back at it. I was just wondering the quickest way to see improvements would be.

[MuscleScience]

haha i know! but im going on this river trip with some friends, and ever since school started this semester, ive been trash. I know what I need to do. time to get back at it. I was just wondering the quickest way to see improvements would be.

Diet and Cardio my man, It works wonders!

[stevey_6t9]

have u ever used external references to answer peoples q. MS?

im not being an ass or anythin, i just wona know.

[MuscleScience]

have u ever used external references to answer peoples q. MS?

im not being an ass or anythin, i just wona know.

Extensively!

I dont often post citations as most questions fall under the realm of Common Knowledge. Meaning that a lot of the information that I post can be easily accessible to anyone. Or is so profoundly cited in other sources that the factoid if you will, is not in dispute.

http://www.yale.edu/bass/writing/sou...sm/common.html

For example if someone were to ask me what is considered the rate limiting enzyme for glycolysis. I could say phosphofructokinase without having to cite a source and not get into trouble. Simply because in virtually every exercise physiology text book wrote in the last 20-30 years this is considered the single best answer.

However if I then went on to state that it appears that Hexokinase is the rate limiting enzyme, I would then have to produce a citation to back up this statement. Since this goes against the Common Knowledge or Convention of this belief. This goes for not only pure academic work, but also everyday things like this board for example. The Common Knowledge card is a tricky line to walk. I have often thought about citing more but it takes a lot of time to properly answer, then research and put up a bibliography for a question that I can answer very easily by pulling an old text book off the shelf or if I remember the answer since I work with this kind of stuff almost daily.

Here is and example in science of what I am talking about.

Is phosphofructokinase the rate-limiting step of glycolysis?
Lisardo Boscáa and Carlos Corredorb

aDepartment of Biochemistry, Facultad de Medicina, Universidad Autónama de Madrid, Madrid, Spain
bDepartment of Physiological Sciences, Facultad de Salud, Universidad de Valle, Cali-Colombia
Available online 21 March 2003.

Abstract

The quantitative aspects of the regulation of glycolytic flux are still not well established. Even though convincing evidence that phosphofructokinase (PFK) participates in the regulation of the flux has been provided only for erythrocytes (albeit hexokinase seems to be more important in this respect), it is accepted that PFK is the main rate-controlling enzyme of glycolysis in different tissues. Some measure of participation in this control has also been suggested for both hexokinase and pyruvate kinase. The main reasons for this generalized belief are that PFK catalyses a reaction very far from equilibrium and that it exhibits a complex and sophisticated regulatory behaviour that reflects its ability to integrate many different signals from different pathways. However, as first expressed by Kacser and Burns, no single enzyme is likely to be responsible for the regulation of the metabolic flux through any pathway.

[jc95605]

I skimmed thru this thread earlier and didn't see this topic but i might have missed it. If i did, I apologize in advance. I've heard a couple theories as far as when is the best time to do cardio for fat burning (lowering BF%). that majority seems to go with first thing in the morning on an empty stomach, whereas the other arguement say that our bodies go into a "survival" mode and save stored fat and uses protein from muscles instead. Can you comment on this?

[MuscleScience]

I skimmed thru this thread earlier and didn't see this topic but i might have missed it. If i did, I apologize in advance. I've heard a couple theories as far as when is the best time to do cardio for fat burning (lowering BF%). that majority seems to go with first thing in the morning on an empty stomach, whereas the other arguement say that our bodies go into a "survival" mode and save stored fat and uses protein from muscles instead. Can you comment on this?

I am not sure I have talked about this in this specific thread or not. I have talked about this before though. My basic thoughts on the matter and the literature are somewhat in-flux at the moment. There is evidence to suggest that fasted AM cardio as its known is somewhat more beneficial at fat burning than cardio in the evening or after a meal.

You are correct to in that there are two arguments for and against it. To be honest the last paper I read kind of keep it in flux in my mind. Here are a few examples in the literature that contrast each other and thus my thoughts really on what is best.

Effects of caloric restriction and overnight fasting on cycling endurance performance.
http://www.ncbi.nlm.nih.gov/pubmed/19197210

Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake.
http://www.ncbi.nlm.nih.gov/pubmed/18276898


This is a good article to read just to read if you can find the full version.
http://www.ncbi.nlm.nih.gov/pubmed/19164770

[dangerous dan]

MS

Quick question here...recently my lower back is in agony...feels realy shit. i usualy do deadlifts on back day, im wanting to drop them out from my workout for a month maybe, see if theres any change. But what could i replace the deads with? what would be best?

[Friend]

Hey MS

I take a casein protein shake to bed with me every night (which contains a few of the main amino's). I have just been drinking it whenever i wake up to go to the toilet but i recently heard that roughly 1 hour into sleep, is when the body releases growth hormone.

If this is true, when is going to be the best time to drink my shake during the night?

[MuscleScience]

Hey MS

I take a casein protein shake to bed with me every night (which contains a few of the main amino's). I have just been drinking it whenever i wake up to go to the toilet but i recently heard that roughly 1 hour into sleep, is when the body releases growth hormone.

If this is true, when is going to be the best time to drink my shake during the night?

I think you can take it just before bed and it not really make any difference on your overall improvements. GI function and muscle protein turn-over are altered when sleeping. The body has it designed as such as this to be an effective time to strip and build old and new proteins. Just as long as your overall in positive nitrogen (protein) balance before the end of the day, you will not suffer diminished effects in my opinion.

[MuscleScience]

MS

Quick question here...recently my lower back is in agony...feels realy shit. i usualy do deadlifts on back day, im wanting to drop them out from my workout for a month maybe, see if theres any change. But what could i replace the deads with? what would be best?

Are you squating on leg days too?

I know a few strength coach guys are starting to have their athletes alternate weeks between heavy squats and deadlifts. And I in-fact have done this myself when my knees have permitted me to squat.

[dangerous dan]

Are you squating on leg days too?

I know a few strength coach guys are starting to have their athletes alternate weeks between heavy squats and deadlifts. And I in-fact have done this myself when my knees have permitted me to squat.

yea, i squat every leg day, you maybe think i should do deads one week, squats next? is that what your sayin MS?

[MuscleScience]

yea, i squat every leg day, you maybe think i should do deads one week, squats next? is that what your sayin MS?

You might give it a try. I didnt seem to lose anything except excessive pain.