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About Fadi65

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  • Birthday 08/11/1965

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  1. @robrees1986, if you've been training for four years like you said above, then you'd know that at the heart of the matter is gradual progressive overload, irrespective of the program. So if you increase the weight slightly and gradually; or increase the set by one rep here and one rep there, or decrease the rest intervals by few seconds here and there, then you will improve by the end of that 6 weeks and look different and/or be stronger or both, than when you started the program. Now I did check your exercises. And even though you ought to know what exercises work best for you, at times we here at the forum, looking from outside the circle so to speak, we're in a better position to single few anomalies out as we see them. I'll give you an example of what I've spotted and why I would personally have an issue with it. When it comes to legs, you've got the back squat and the front squat on board. The question is why? I was a front squat specialist, and I know exactly what this exercise does and what makes it different from a back squat. If you can give me one single reason as to why a bodybuilder would need to do the front squat, I'd be very happy. Of course, people can do whatever exercise they like simply because they like the feeling of it. But the game here is called bodybuilding and not I do it because I like it. Sorry for being blunt, but I'd rather be honest with you than feed you BS and build your ego. I want you to build muscles the optimal way, and doing two compound leg movements such as the back and front squats raises more questions than it answers. On another section of this forum I asked the question: why are bodybuilders squatting for? Why not use the more versatile leg press machine instead? I know that's another topic all together. So back to the squats. You need to remember that everything you do in the gym needs time to recover. The more you do , the more demand is placed on your ability to recover from such stress. Instead of me writing some more, how about you first tell me why have you included two squat variants within the same workout please? Yes I do see the difference in the rep range, but that doesn't explain why choose a different exercise instead of simply doing 4x12 on the back squats after completing the 5x5.
  2. I realise that mate, and I thank you for it.
  3. Increased self-esteem, self-confidence, and self-image are but some of the positive psychological factors that affect a steroid user. Take away the source, and your mind begins to play tricks on you, beginning with that negative chatter box deep inside your head. Knowing the reason for this whole scenario as you have very clearly demonstrated and admitted in your post, tells me two things: 1. You are not an arrogant person 2. You know the cause and effect of your problem Knowing the above, ought to make it easier for you now to reposition your priorities and refocus on the positives that are to come. Repositioning of your priorities is not the same as getting rid of them; simply placing one before the other based on certain circumstances. You need to overwhelm your head with positive talk if you hope to dislodge the negative chatter box that has overtaken your whole current thought process. A baby and year 2019 (and how awesome things are going to be then) is what your mind needs to be occupied with in order to block out the unnecessary negative self-criticism that you're currently experiencing.
  4. Thank you for that mate. Studies come and go, and at times, I like to look slightly beyond the lab. I say that with all due respect to the scientists who conduct whatever study they happen to be working on. Personally, I'm contemplating giving up on all dairy products excluding three by-products of milk, namely butter, ghee, and whey protein isolate. All else I'm thinking of stopping for good. But that is not something I would judge others by, positively or negatively. Each to whatever works for him.
  5. Thanks for pointing that out fro me mate I appreciate it. I have friends who are Welch, Scottish, English, and Irish..., I think they're all great passionate determined people overall.
  6. Hi Mate, At age 29 you're only too old for competitive weightlifting at the open level and no more. That means when you reach the age of 35, you'd be (if you're interested), eligible to enter the Masters' competition/Olympics/World Championships. But that's another story. No Sir, no hook grip when straps are being used. And straps are used whenever you're doing any form of pulling off the platform or from the hang, as in halting deadlifts or hang cleans/hang power cleans/hang power snatch, hang snatch. Please take a look over here: Are lifting straps for the weak? Please note: if you do not intend to compete as an Olympic weightlifter, then my advice to you would be to not get involved performing cleans or snatches (but more so cleans than anything else really). The reason for that is simple. Why risk a patella tendon knee injury when you don't have to. So my advice would be to stick to power cleans and / or power snatches etc. Here, you would eliminate any potential factor for knee injury. Also, whilst performing the squats, especially the front squats (if you actually do do them), would be to avoid the bounce at the bottom of the squat, for the same exact reason I suggested you stay away from cleans when the power clean is afforded to you.
  7. Not sure about the word "link", but I know that muscular recovery takes place and is over and done with before the CNS recovery is completed. Of course I need to qualify what I just wrote by saying that, the recovery between the two systems (and yes they are two different systems), is dependent on load and volume of work when it comes to the CNS ability to recover. This now leads me to your next point, where my point will be clarified further. Let me simplify it. If your lifts are at 80% of your1RM and above, and the volume is high (meaning you are performing high repetitions, in the vicinity of 30 or thereabouts), and you are doing that day in and say out..., your CNS would take a hit. How would you know it has taken a hit? Your muscles (and here's your link brother) won't have any energy to contract with full force. Why is that again? Because the "mother" battery that usually charges them to fire efficiently, has been drained and itself is very much in need of recharging. How do you charge the "mother" battery? You take a step back from the intensity and volume combined within your workouts, and you reduce it, or at least reduce one factor, i.e. either the 80% would have to go down to 70%, or the total repetitions (volume) would need to be reduced to (say) 12 reps total instead of 30+. As we have established above, there is the "mother" and then there is the "child". We all know who depends on whom correct! So that ought to make answering your above question very easy now. Sleeping is a rest for the whole of you, and without a nervous system you are basically dead. So sleeping is the recharging of the "mother/CNS", which when is fully recharged and rejuvenated, will make you feel like you're about to fly, and there'll be a bounce with each step that you take when walking so to speak. That is called true energy and not mirage/caffeine energy. Not putting coffee/caffeine down now, as there is a time and place for many things. It's usually the abuse of a good thing that turns it into a bad thing. As they say, the poison is in the dose (man, you can even die from too much water [indirectly]). But that's another topic.
  8. Thanks Johhny, I appreciate it mate. I had to Google "TL;DR" as I have no idea what it meant . Now that I know what it means, sorry about that @faipdeooiad. I'll do my best to keep my posts short next time mate .
  9. Hello to one and all, I think it's about time I introduced myself to you. My name is Fadi Chemaissem from down under Australia, and I'm here to share my knowledge and experiences with the good people of England. It was an English man , a strength and conditioning coach by the name of Harry Wardle that came over to Australia back in 1980 to look for weightlifting talents in the police boys clubs in Sydney. At the time, I was a 15 year old lad , instructing 10 year olds in gymnastics. I always wondered into the weight room to watch people lift weights, even though I never touched a weight myself back then (lest I stop from getting tall) so my dad naively reasoned. Spotted by Harry, he said hey son (I believe he was about 46 years at the time), would you like to lift this (pointing to an Olympic weightlifting barbell). My English wasn't the best back then as I had only been in Australia for just a little over two years (arriving from war torn Lebanon as a 12 year old kid). I said yes I would like to lift. Harry was wise, he smiled and went to grab a broomstick. Now I know that all the Olympic weightlifters you see on YouTube have started the same exact way yes..., with that famous broomstick. In fact, during my lifting years, I had my own exclusive broom stick, as did every other weightlifter. Nothing beats a broomstick when your joints are still cold, and it's also great for stretching the shoulders. To make a long story short, due to my flexibility in gymnastics, I felt one with an Olympic bar, and within 3 months of training, I broke all the Australian schoolboys and youths weightlifting records. I must've been built for the sport, especially in the glutes and quad area, as I felt I had springs in both of my legs, and natural strength for squatting. In 1976 Australia (so I'm told) did very badly competing at the Olympic games, so the government decided to build a national sports center in the capital Canberra calling it the Australian Institute of Sport (AIS) - built in 1981. Within about 12 months of arriving in Australia, Harry was offered a job as an assistant weightlifting coach at the AIS. He said hey son, tell your mum and dad that there's a weightlifting scholarship waiting for you at the AIS if you want to take the opportunity. I landed at the AIS in the beginning of 1982, and joined a squad of 9 other weightlifters there. In 1983 I visited your awesome country for a competition. I remember having some toast at Heathrow airport, Harry sitting in front of me sipping on some English tea, looking out the windows both of us admiring the sweeping wings of that majestic Concord. Two names I remember were mentioned, Bristol and Cardiff, and that the comp was in Cardiff, so I have no idea where Bristol came into it. I retired from Olympic weightlifting at the age of 18 as fate would have it. I turned to bodybuilding in 1984 after having competed in Italy at the World juniors. So I have been training now since 1980, and I tell you, it gets better each and every year. By better I'm referring to the true enjoyment I receive from lifting weights and feeling great because of it, approaching the age of 52 in August is something I look forward to. As Harry was there for me when I simply knew nothing, I would like to be here for people of all levels. I am not infallible (as no one is), and I certainly don't know everything, as know one really does. However what I do know, I would like to share with the good people of UK-M. I am here to learn from you, from your knowledge and experiences, as each and everyone of you has something unique to offer. You motivate me and truly inspire me to carry on lifting. This is a two way street, and I am here to play my part, with absolute pleasure and honour to be a member of your team. Thank you for giving me some of your time, I sincerely appreciate it. Fadi Chemaissem.
  10. The huge difference from a health point of view between goat and cow's milk, is the fact that one has its fat content naturally homogenised (the goat), whilst the latter is made to be so by a method of force. Creating a microscopic globules of fatty acids from cow's milk; I have a strong feeling our arteries were not designed to accept or deal with such a form of processing. Pasteurisation is a different beast. From a personal point of view, milk should always be boiled. 1.2 billion Indians can't all be wrong here. In the middle east, raw milk is boiled before consumption, so is the case in India, even when the cow is your own. Hygiene is not the point of contention here, but the effect pasteurisation has on the chains of amino acids. Many people blame lactose or even casein for their milk allergy, when I believe it would be wise to also examine the effect pasteurisation has on the way amino acids behave in our stomach, becoming very hard to break, digest, and assimilate..., causing all sorts of digestion problems when milk has been pasteurised (instead of boiled). By boiled I am not referring to UHT (160 degrees Celsius / 320 F) boiled, but your normal 100 degree Celsius / 212 F at home boiled. For people who prefer to have raw dairy, do it if it works for you.
  11. Not only is there a lockout, but now we're witnessing a lockout in reverse so to speak. I'm surprised we don't hear about this leg press disasters more often.
  12. A knee joint without the full support of the muscle fibers to support the skeletal bones in question, would result in a breakage as pressure builds up. What pressure? Check out the weight this man has on the leg press machine, now take the leg muscles out of the equation, and the inevitable would result. Worst still, most lifters would place their hands on their knees and apply some pressure (pushing their knees lower into a bent/bowed position). That was not what these knees were designed to withstand, at least not with a ton of pressure added during such silly and unfortunate maneuverer. Compare this to a man standing upright with (say) 200kg/440lbs on the bar doing squats. You would never dream of relaxing in the top position (the standing upright position) with both of your knee joints pulled back slightly behind you, or at least slightly behind the bar. Doing so would place the brunt of these 200kg squarely onto your knee joints. Sure your knees are meant to keep your legs straight and stop you from buckling, but that's when they are placed in the correct position and not in a position where they are at their weakest..., weakest due to lack of support from the musculature system. In fact, if your knees don't go, your lower back would most certainly suffer an injury.
  13. Knowing something about power generation, I find myself disappointed to see some wrong advice given to potentially incredible fighters. Great, so what the hell am I referring to here then? I'm referring to the speed of your punches and kicks, that's what! Since when, or on what planet does a fighter throw a punch at constant speed, or cruising speed as I've labeled it? The answer is never , or maybe on the moon or something, but I can assure you (and you men are the experts here), no one throws a punch or generates a kick with constant speed. Mmm, what then mate? It's all about acceleration, for anything short of that would see you kissing the mat with possibly some blood on your nose. OK, time for an example otherwise this could get boring quickly right? Take your barbell military press. Who here has done such an exercise? How did you perform it? Did you press the bar a la bodybuilding way, i.e. at a constant speed to add to what we know as the muscle's time under tension factor? If so, why? You're not here to build muscles as your priority, you're number one priority is power. OK, what is power before we continue with this? Power is when strength gets married to speed, they beget a baby (make that a fiery beast) called Mr. Power! Right, so power has the element of strength (which is great), but it's strength that is carried with some serious (and I do mean serious) velocity! Man, not only did his punch knock me out (strength), but I tell you, I didn't even see it coming you know (power)! OK enough verbal gymnastics hey, back to our barbell military press. So I'm not happy to see you perform the military press the bodybuilding way, how about the strength way? What's that? Well, how about loading the bar with no less than 80% of your 1RM and performing sets of 3 to 5 reps? That ought to get you strong surely right? Yes, but is your priority powerlifting (absolute strength), strongman competition, or being an MMA dynamite fighter. Speaking of dynamite, what image does your mind conjure up when you hear or read that word? I tell you what image my mind instantly creates...a friggin EXPLOSION!...that's what. Well gentlemen, let us emulate that explosion then please, whilst performing the barbell military press. How do we do that? We push press that "enemy" off of our shoulders, that's how. Who does it that way do you know? Olympic weightlifters, that's who. Why do they do that? Because even though their sport has a name of weightlifting, it's actually more of a Power-lifting kind of a sport than anything else really. What muscles do we need to push press the bar overhead? The primary muscles are our gluteus and quads. Funny isn't it. Your punching power is first and foremost generated by your back side and your legs, and that power ends up culminating in your shoulders, arms, and finally your fist as it makes contact with your opponent's jaw..., for a goodnight Charlie you can kiss the mat now bud! OK, I'm going to leave it here, not because there's not so much more to say, but because this whole post was a quick on the fly spur of a moment idea, simply to make you think of who you are (as an athlete), and what your main focus ought to be on when you hit the weights. Cheers.
  14. I've read the discussion above between you and @Ultrasonic, and all I have to say to you right now re training is you need to focus on linear progression over anything else. As far as how you would know if you're doing to little or too much. This is where a log of your progress is indispensable. You need to know where you're driving the car to and where your current position is if your true intention is to arrive at your destination safe and sound. But don't forget, it's also about enjoying the scenery whilst driving, otherwise boredom or lack of enthusiasm might have you crashing when you least expect it. So enjoy what you're doing is my message. Now re the NFOR you mentioned above, I say that if FOR needs some external influence to have you complete the task at hand, there's simply no way in the world anyone in their sane mind would ever attempt a NFOR on their own, ever! BTW, NFOR is not a planned thing OK. You only know about it if and when you either end up in hospital, or stop going to the gym for several months. Why is that? Because this is a sure fire way (and the only way) that would ever lead you into that territory we call overtraining. Again I sound extremely confident in what I'm writing here, so how can that be you might ask? It's because your mind (no matter how tough you may appear on a bodybuilding forum or in a real gym), once your body is under the pressure of the weights, reality quickly hits, and if not your body, your mind would go into survival mode so as to prevent that last rep from ever taking place. Or if your mind is so fired up because you've taken some stimulant like caffeine for example, where your physical perception to stress and pain is somewhat masked, your body will fight back, perhaps not during that particular workout, but through its less than optimal CNS recovery as the days progress forward. Please keep in mind what I said initially and especially in the article I wrote on Overtraining or under-recovering?! , where I said that both, intensity and high volume would have to be included over few weeks for FOR to occur. And this is not something I know of any bodybuilder (or Olympic weightlifter for that matter) who would just simply try by themselves out of the blue. Hence I repeat: it's a territory that is best left for elite lifters who have been taken under the wings of some top coaches who know the art of training a lifter to reaching international standards. Thank you for displaying some interest in this vast subject Sir.
  15. My advice would be yes, stop training if (and that's a huge if)..., if you can not lift anything. I've got two points to make, but let us first exhaust the first one OK. If you can not lift any weights, than obviously you can not lift any weights for a reason and not simply an excuse (and no I wouldn't even dare insinuate that @Baggy is one of these lifters as I do not know the man). However, if you are able to lift but just have an issue with the load on the bar, i.e. the amount of weight that is on there, then that is brilliant, because that now would lead me to my second point, which is tied with the first one. In a way, it's good you're feeling what you're feeling, and the reason for that, is because sometimes we humans don't know when to change it up or down or simply change it. This will force you to consider a change, and the evidence of that is you Baggy are here discussing the issue mate. So a change is what we're going to apply, but not any change and not a change just for the hell of it no, I wouldn't do that to you. Enter high reps, and I do mean high, as in 50 high. Why so high? As I made mention (I think on this forum), that just as we need to train/prepare our joints with what is called an anatomical phase of training, or preparatory phase if you like, we also need to keep mindful of our circulatory system, where all the nutrients rich blood (from all your good eating) does in fact reach your muscles. Which muscles? Well, all of them, however right at this moment in time I'm very much interested in your injured muscles, and would like to see you perform some exercises pertaining to these muscles, whilst applying ultra high repetitions, not to stimulate any muscle growth (because that would be silly and everyone knows it), but to increase rather, the density of our capillaries and the proliferation of our mitochondria. Two things that would not only help you recover from your injury (or lessen its trouble for you), but will also serve for later when you need a tremendous blood supply to an area in order to facilitate the recovery process. So Baggy, it's for you to pick some exercises that you feel comfortable with mate, and give me one or two sets of 50s. Yes, the weight will be light, very light, and yes your muscles will burn, but not to the extent where you'd have to terminate the set OK. That's my advice @Sasnak, I reckon it would beat doing nothing, where by doing so (or not doing so if you like), the injured muscles or surrounding connective tissues become more rusty so to speak. Not something I can explain, but something I can feel if I do not train an injured part as I've described above for our friend @Baggy. Thank you for your question Sir.