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About Fadi65

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  • Birthday 08/11/1965

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  1. Tetanic contraction is what you are suffering from. I have experienced this sustained contraction before. What you have described is quite normal under the circumstances. Granted that "normal" doesn't mean comfortable, as your biceps muscles have been left in what you might call a sustained muscular contraction/shortened biceps muscles, except in this case the shortening of the muscle is much more pronounced. The good news is that what we're dealing with here is acute in nature as opposed to a chronic state of muscle shortening. We know what the trigger was (and that's where you come in with the way you've decided to work [make that overwork] your biceps). Although we now know the "what" side of things, it'd be a good idea to also know the "how", of the mechanism if you like. That is to say, the "how" this sustained contraction is brought about? This sustained muscular contraction is caused by a series of nerve stimuli repeated so rapidly that individual muscular responses are fused, producing a sustained tetanic contraction..., a muscular spasm if you like. We've all experienced what is called isotonic contractions, that is the concentric and eccentric phases that we perform each time we hit the gym. And most of us are familiar with the term "isometrics", which I've discussed on another thread few days ago. We all know about a muscle twitch also (which is yet another form of involuntary muscular contraction), mainly caused by an electrolyte imbalance like a low level of magnesium for example. However very few of us have ever experienced a tetanus muscular contraction (and just as well because it ain't pleasant), which as I've mentioned above, is a continuous fused contraction. The question the OP asked was what could he do to ease the pain, and my reply is, absolutely nothing, literally speaking. And the reason for that, is because you won't be able to do anything with your arms even if you wanted to..., not a good place to be in. I'd like to say that taking some magnesium may help with some muscle relaxation, but I'd be stretching the truth here. As nothing but nothing under such circumstances would beat the passing of time as being the best remedy for reversing such a muscular contraction. I hope the above has somewhat shed some light on what went on inside of your arms post workout Sir. Thank you for reading. Fadi.
  2. You are at such a level now, that you know very well the reason behind your box squatting. So why am I here then? Am I here to discourage you from performing the box squat? No, I wouldn't do that unless I felt a need to do so. Great, so what exactly do I want to achieve through this message of mine? I would like to see if I could convince you to get rid of the bench that I see in the above photo/video, that is my one and only aim. OK, why is that? Because I hate nothing more than to see Champions and potential Champions introduce an element into their training regime, that would pose a threat to their lifting career through potentiating an unnecessary and avoidable injury. And how is that? It would take only one single rep (and not two, please never forget that), to place such a tremendous amount of disk compression on your lumber spine to cause the unforgivable disk damage that I'm referring to here. In plain English now please... Please note that I have not said a single negative word about box squatting, only that "bench", correct? Why is that? It's because by having a bench there, you would be afforded the ability to sit. And it is in that sitting position that the critical spinal damage I'm referring to can occur. So why risk it right! Remove the bench. Now use your imagination as to what you could replace the bench marker with, because after all, you're only using the bench as a height marker and nothing more. In other words, you are not placing the bench there in order to sit on it. I've learnt over 30 years ago whilst squatting, that the safest way to avoid injury during this mighty exercise (should something go wrong), was to completely drop the bar, with no ifs and no buts about it. More often than not, the worst injuries occur whilst trying to save face and save the weight from falling onto the lifting platform. I say screw that bud, it's you above all else that matters here, and if the bar needs to come off your shoulders, then so be it! So in a nutshell then: the concept/the intention of the bench/box squat is great, however the execution method of placing a solid tool underneath your lower back, is potentially very dangerous indeed. That is all my message is aiming to convey to you Sir. Thank you for reading. Fadi.
  3. Above is a man who's looking inward -- pausing..., then reflecting. We can all learn something from such a man. Thank you Sir. Fadi.
  4. Does a lion or a tiger focus on their caloric intake? The answer is no. Well why not? It's because their internal "sensors" if you like, would dictate to them how much and how often they should be eating. I mentioned that the exercise would take care of the regulation of the amount of caloric intake, so leave it to the exercise and the amount of muscles you have to dictate your appetite. In other words, focus on working your ass off in the gym and let your body tell you what do with your calories instead of you increasing or decreasing calories. Re the self-regulate. Well we can discuss that if you like, but I'd just allude to one point here, and that is the taking of exogenous steroids. If you do take, then by all means your approach towards "Calories are the utmost important aspect by a long shot... ." would 100% apply, as you have proved it by throwing much of your focus onto them. That does not make your approach wrong now, but rather different by necessity. I believe the OP is a natural trainee, so it's really up to him as to which approach he would choose to take. No one is right or wrong here mate, as you do what you need to do based on the individual circumstances. If for some reason you believe I'm having some debate with you here, or saying that your approach is wrong, then you've got my apology Sir, as that's not what this is about or what I'm about.
  5. Thank you for your contribution Sir. You've managed to write plenty despite been under the influence (as you've stated above). I'm sure you've heard of the term: the straw man fallacy. You want to focus on calories and the state of being in either a deficit or a surplus. That is fine with me, however that was not what I was talking about, so I'm not quite sure how you've come to the conclusion that what I wrote was simply "bs"..., unless of course you'd consider any approach other than what has already been discussed in this thread as "bs". What you wrote was different, belonging to a different approach. That Sir does not automatically make it "bs". I not only respect different point of views from mine, but would also welcome such differing views from mine. I wish you all the best Champ. Fadi.
  6. I do not think this actually improves lifts Johhny, I know it does. When at the Australian Institute of Sport (AIS) in Canberra, Australia, we were a squad of 10 Olympic weightlifters. About two of us had an issue with squatting, getting stuck at a particular point during the lift. To remedy this, the coaches would prescribe partial reps that begin at the point of muscle/nervous system weakness point, performed in the power/safety rack. Of course, partial reps are not the only remedy for this weakness, as isometrics work very well here too. I remember performing an exercise called halting deadlifts (the "halting" is the isometrics bit). I have to warn the reader though, I am not a fan of "overcoming" isometrics, that's where one tries to move an immovable object. I favour the "yielding" version of isometrics, as for example when a lifter holds a barbell at a 90 degree angle during barbell curls. Here, it's the time factor that is boss, and it dictates to the lifter when a load ought to be increased so as to increase the intensity/effort exerted by the biceps. I am not a fan of "overcoming" isometrics due to the effect it has on one's blood pressure levels. It increases it greatly; not good if one has either a weak heart; taking steroids, was under some sort of external stress that was still to be managed properly and so on and so forth. Best to avoid it in my opinion. Furthermore, utilising the "yielding" form of isometrics, has a carry over benefit at about 10% either way of the bell curve. So if (for example), someone is getting stuck at the 90 degree angle whilst barbell curling..., holding a barbell at that 90 degree angle would yield some strength gains not only at that 90 degree, but also 10% either way at 80 as well as at the100 angle. As far as bro science is concerned, I come from an era before this term even existed. Therefore, the only thing I rely on for my evidence is what I and others have done over the past 30 or so years..., hence I find no need for a study nor the seeking of Dr. Google's help to prove a point. If it works, I share it here, and if it doesn't, I wouldn't insult your intelligence by wasting your time and mine. Johhny, if you're stuck at a particular point in your shoulder pressing movements, then I'd suggest you include some partial reps in the power rack, they would be most beneficial for you in helping you overcome that sticking point. Give it a go Sir, it's not bro science..., I wouldn't do that to you. Also, take advantage of the internet and do your own research on the subject, as there's really no need to rely solely on what I'm suggesting here. Thank you. Fadi.
  7. Neither... Focusing on caloric intake; focusing on cutting, focusing on bulking...,has deviated your attention from the most efficient way to achieving the look and level of strength you desire. You've achieved much so far, and for that, you ought to be congratulated. So well done for putting in the effort. However, you've reached a level now where you need to move on by taking it to the next level. I know what you're thinking, "mate, that's exactly what I want to do, hence I've started this thread." What I'm suggesting to you right now is this: your focus is best spent on the building of new muscle tissue, (neither a cut nor a [clean] bulk on your radar here), but full 100% focus on building some muscle mass. Why is that? Because this new muscle mass, would take care of appropriating both the cutting as well as the bulking for you, (yes even your appetite would become self-regulating as a result here), in a much more efficient way than you ever could. OK then, so what is needed here to get the job done? You've said that you currently train 3x/week full body workout. That's perfect. What we need here is to perform the minimum amount of exercises, that would serve to maximise on your end results. It doesn't take an Einstein to work out what these fundamental exercises are. In a nutshell and in plain English: focus on building muscles, that leads to a boost in your metabolism, that (would naturally) lead to transforming you into a more efficient calorie-burning machine..., even whilst sitting and reading these words. I'll leave it here for now, as the purpose of my post was simply to draw your attention onto the building of, instead of the cutting of, or the [lean] bulking to... Yes, it's an attitude thing; just what the brain needs to shift gears and begin to seek a new path..., one that leads to new muscles and strength gains. All power to you Champ. Fadi.
  8. I've got bit of a surprise for you Sir. The answer to your question lies within your own question. In the above lies your answer. You need to do partial reps, initiating the pressing movement exactly at that sticking point you're referring to. You would need to use the safety rack with its pins placed precisely at your weakest link (your sticking point).
  9. First let me qualify who is a beginner and who is a novice bodybuilder. In my opinion, a beginner is one who is just starting out, whilst a novice is someone who has been working out consistently for no less than 12 months. To go further still, an intermediate bodybuilder is one who’s been at it for between 2-4 years. Then we have advance and pro. However in this article I’ll be dealing mainly with the beginners, and perhaps some novices too. More often than not, the novice bodybuilder is full of enthusiasm, wanting to emulate the pro bodybuilders he sees in the bodybuilding magazines. Be it a workout routine or some sort of supplement a pro bodybuilder is marketing at the time; the novice wants a piece of that action. I say don’t pay money, just pay attention! You’ll find a lot more dividends in listening to bodybuilders who have traveled the road before you than you’ll ever find and receive from any nutritional supplement or even anabolic steroids at this early stage. Why?! There’s always that why question. In Olympic weightlifting the why question does not exist. If the coach says it or wrote it; you follow it or just follow the exit sign! Unfortunately that discipline is not to be found amongst young novice and aspiring bodybuilders (generally speaking of course). Now before anything takes place at the cellular level of your body, where supplement X or steroid Y are going to play their magic, there’s something else that needs to be taken care of first. I’m not speaking about the psychological aspect of training here even though that in itself plays a huge part and has its own massive outcome, be it positive or negative. No, I’m restricting myself to the physiological aspect of training in this small article. I’m speaking of the neural aspect that needs to take place as opposed to anything else that a new or novice bodybuilder will be facing as he or she progresses through the early months of training. An example is in order here. Remember the time you went under the bar and attempted your first ever barbell bench press? How was it? Were you moving all over the place or were you solid and sturdy underneath the iron? Then when you’ve mastered the barbell bench and decided to move onto the d/bell bench, you had to learn to "walk" all over again. I mean what is going on here? That’s the nervous system getting slowly "educated" by your consistent and repetitive workouts to learn and move in the line of power that is safest and most efficient to progress. Never underestimate the power of your neuromuscular system. Neuron is the nerve and muscular is the muscle. When put together these two begin to learn to "talk" to each other just as the baby learns to walk properly. So it’s not about strength and how much a novice can lift in order to impress the few, but rather it’s about what I'd like to call intra-neuromuscular communication, or INC for short. Allow yourself about 4 or so weeks for this new neuromuscular adaptations to take effect before you even begin to contemplate an edge from an external source. I'd much prefer you to have an open mind than to open your wallet hastily and enthusiastically to people who are more than willing to grab hold of your hard earned money, especially when they do understand your vulnerability at this point of your young bodybuilding career. Fadi.
  10. I don't see any room for the modal verbs "must" and "should" when it comes to the squat exercise and the sport of bodybuilding. "Must" and "should" yes for sure..., if your sport happens to be powerlifting or Olympic weightlifting, and even then, there's a distinction to be made between either the front or the back squat. So if anyone (amongst the bodybuilding community) feels they need to squat for whatever reason, then go ahead and do so, but to say that other bodybuilders must squat to build their leg muscles, in my opinion is no one's business except the bodybuilder concerned. Why do I hold to such a view as expressed above? Physicality aside, I believe bodybuilders in general are made to feel guilty about too many things within the sport as it is, hence they don't need to feel even more guilty still for choosing not to participate in the squat exercise. Do what works for you and do what you like doing (and not what I like you to be doing). The sport of bodybuilding allows you such a flexibility to maneuver between its myriad of effective muscle building exercises. So go ahead and explore what is on offer before you, and do not be the one who limits himself to what others approve or disapprove of. After all, I've yet to see and experience a sport that is more unique and individualised than this mighty sport we all call bodybuilding. Fadi.
  11. I may be the only one here, but I'm not seeing fat that needs to be lost no. I'm seeing a lack of abdominal muscles that need to be built instead. My advice to you would be to focus on bringing up your abdominal wall muscles above any focus thrown onto what you're eating or not eating at this moment in time. My priority would be on muscle production instead of fat reduction.
  12. Yes there is: carbohydrates. Carbohydrates are natural. For all the members who do not approve of a high carbohydrate eating protocol, and have gone on the latest low carb high fat eating lifestyle (or have even embraced fasting and the ketogenic way of eating)..., for the record, my daily energy (caloric consumption) is derived from/between 75% to 80% fat, with the remaining percentages coming from protein and carbohydrates. So if that's the case, why am I suggesting this macronutrient (carbohydrate) as a huge and powerful player for what you need to get ahead of the game as a bodybuilder/strength/power athlete? Simply (and honestly put), because carbohydrates are a performance enhancing substance, a trait they share with steroids. Am I saying or suggesting that your body has to have carbohydrates in order for you to be able to carry out some anaerobic activity? The answer is no. You can still generate sufficient substrate to produce glycogen from both protein and fat consumption, even though it's a less efficient way of extracting energy, the quick anaerobic energy that your sport requires: glycogen. I'll leave it here for now, and just say that you need to know that not all your carbohydrate foods are created equal either, hence different carbs would yield different results within your body, if you are in tune with its messages, and are paying close attention to the way different carbs affect your performance differently, through glycogen replenishment. Fadi.
  13. I won't get into what are the "best" exercises/sets/reps' aspect to this question, for in my opinion it is the wrong question to ask (I say that with no disrespect to you Sir), as is evident by the so many varied answers you've received so far. Am I downplaying the answers you've gotten so far by the gentlemen on here? No, not at all, I wouldn't do that. What then, what am I referring to exactly in that case? Here's my reply... Your first priority (naturally), is to be able to train your arms in order for them to grow, correct? Well yeh mate, I thought that's a given, so what are you saying? I'm saying that you can not afford to injure your arms if you wish to be consistent with your training. I'm saying that the order in which you place your arm exercises plays a huge part here, whether you raise the potential for injury or you minimise it. So why focus on something of less importance than this particular element of your arm training? Here it is in simple plain good old English... Never perform an arm exercise, that would place your muscle under mechanical tension whilst in a stretched position right off the bat. Mmm, what exactly does that mean on the ground Fadi? It means for example, you'd never want to perform (say) a d/bell French curl before your triceps (and not just your elbow joints) are thoroughly warmed up. Here I can (for example) think of doing some pushdowns (irrespective whether you believe it's a productive exercise for building triceps muscle or not, as that's not the intention here). Similarly for biceps. You'd never want to perform something like a preacher curl (where your biceps are fully stretched whilst under some kick ass mechanical tension), before you do something like (say) your standard meat and potatoes good old fashioned standing b/bell curls. The chance of a tear, and I'm not restricting myself only to muscle fiber micro or macro tears no, but also some tears of what is holding your muscles together. Here I am referring to your muscle's fascia. You see that "white stuff" above, that's the fascia; a band of connective tissue, primarly collagen, sitting right beneath the skin, attaching, stabilising, enclosing, and separating your muscles and other internal organs. Once your muscle is gorged with new blood coming into it after some repetitions (especially if your muscles are loaded with muscle glycogen after some weekend eating), this fascia can stretch to such an extent that it would force a micro tear within it. This tear (if and when it occurs), sounds exactly like a trousers' zipper opening or closing. No black and blue signs under the skin, but a deep internal feeling that something has just ripped. Who wouldn't like to avoid what I've just described above? This has nothing to do with being a macho man or not. People who take steroids should even be more careful than the natural bodybuilders, especially due to the incredible muscle pumps these dedicated bodybuilders achieve (and very quickly I might add) after the bare minimum of doing few reps. So that was my take on the best method of approaching your arms' training. All the other stuff mentioned by the previous gentlemen here is valid and demands my full respect. However, I've yet to see a cart that moved a horse, no matter how good the intention may be. Hence, I'd always prefer to placing my horse before my cart. All the best, and thank you for taking the time to read. Fadi.
  14. Insha'Allah you'll achieve what you've set out to achieve, for as long as you place your health above all else. All power to you brother. Fadi.
  15. What a shame pro bodybuilders these days are failing miserably to achieve a flat midsection like yours Champion..., irrespective of the reason behind it... You take me back to the 70s and I admire that in your physique. All power to you and well done on a truly inspiring effort Sir. Fadi.