Topics in this digest:
1. Back Exercises For Beginning Bodybuilders
From: sasa mashaly
2a. Re: pain on inside of elbow
From: cmcgrue@yahoo.com
2b. Re: pain on inside of elbow
From: Wayne S
2c. Re: pain on inside of elbow
From: Don Phoenix
3a. Good Food on the Run
From: dhandler19
3b. Good Food on the Run
From: gaininmuscl
Messages
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1. Back Exercises For Beginning Bodybuilders
Posted by: "sasa mashaly" sasa_3dlat@yahoo.com sasa_3dlat
Date: Thu Oct 21, 2010 7:29 pm ((PDT))
Back Exercises For Beginning BodybuildersWhat should the bodybuilder at the
beginning of a return to the workouts?
For instance it is:
From a bodybuilder's perspective one of the most important body areas is the
back. Not only can it be visually impressive but a strong back is essential for
intensive training and day to day living. In bodybuilding you are aiming for
three things with regard to developing the back muscles:
- Thickness of the upper back (traps).
- Wide lats.
- Highly defined lower back (spinal erectors and lower lats).
As a beginner there are five essential exercises for developing these muscles
quickly:
1. Dumbbell shrugs - 3 sets of 10-15 reps. This exercise will develop the
traps.
2. Seated V-bar cable rows - 3 sets of 10-15 reps. This exercise will develop
the mid upper back.
3. Bent over barbell rows - 3 sets of 10-15 reps. This exercise will add
thickness to the upper back.
4. Pullups - Aim for 25 reps. This exercise will strengthen the entire back.
5. Pulldowns - 3 sets of 10-15 reps. This exercise will define the lats.
As with all exercises you need to take care in scheduling specific body parts.
To begin with you should incorporate your back exercises into a program
similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week
to a maximum of three. At the end of three months you will be ready to move on
to more intensive intermediate level exercises.
read this topic here:
http://www.bodybuildertoday.blogspot.com/2010/06/back-exercises-for-beginning.html
Messages in this topic (1)
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2a. Re: pain on inside of elbow
Posted by: "cmcgrue@yahoo.com" cmcgrue@yahoo.com cmcgrue
Date: Thu Oct 21, 2010 7:29 pm ((PDT))
Good to have you as part of the forum WC. Chas
________________________________
From: W C <titaniumdrivin@yahoo.com>
To: bodybuildingformen@yahoogroups.com
Sent: Wed, October 20, 2010 2:35:27 PM
Subject: Re: [Bodybuilding for Men] Re: pain on inside of elbow
That is correct Medial Epicondylitis, go see you your Chiropractor and get
treatment and therapy. I believe cold laser therapy helps with this condition.
What city are you located in? Could possibly find some graduates in your area
that would be qualified sports Doctors.
Hope this helps.
Wade
Student Doctor of Chiropractic
Masters Sports Medicine
Masters Nutrition
--- On Wed, 10/20/10, brad <brad.32@vfemail.net> wrote:
>From: brad <brad.32@vfemail.net>
>Subject: [Bodybuilding for Men] Re: pain on inside of elbow
>To: bodybuildingformen@yahoogroups.com
>Date: Wednesday, October 20, 2010, 8:00 AM
>
>
>
>--- In bodybuildingformen@yahoogroups.com, "Wayne S" <wayne.schlapkohl@...>
>wrote:
>
>> After a few months of things going really well, I think I stretched a tendon or
>>something. Getting too confident, piled on the weight on my bicep curls on now
>>I've had five days of pain on the inside of my elbows. It is going away and I'm
>>going to start exercising it again. Maybe I'll try some icing to speed things
>>up. Any ideas about what this is and how to speed recovery? Thanks for all your
>>assistance.
>>
>
>This has happened to me, golfer's elbow (medial epicondylitis). Alleve may help,
>but it didn't go away until I stopped doing curls and other exercises that
>aggravated it and let it rest with a 6-w cycle program with no curls.
>
>-- Brad
>
>
Messages in this topic (7)
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2b. Re: pain on inside of elbow
Posted by: "Wayne S" wayne.schlapkohl@pnrha.ca wayne_schlapkohl
Date: Thu Oct 21, 2010 7:29 pm ((PDT))
Thanks a ton guys,
Definitely I will stop training the area until the pain stops and use anti-inflamatories. Wade, I'm in a small town (North Battleford, Canada) so I won't have a ton of chiroptractors to choose from, but I'll ask around. Worse comes to worse, I'm an hour twenty away from a city (Saskatoon), but hope that I can fix it up here.
Wayne
--- In bodybuildingformen@yahoogroups.com, W C <titaniumdrivin@...> wrote:
>
> That is correct Medial Epicondylitis, go see you your Chiropractor and get treatment and therapy. I believe cold laser therapy helps with this condition. What city are you located in? Could possibly find some graduates in your area that would be qualified sports Doctors.
> Hope this helps.
> Wade
> Student Doctor of Chiropractic
> Masters Sports Medicine
> Masters Nutrition
>
> --- On Wed, 10/20/10, brad <brad.32@...> wrote:
>
> From: brad <brad.32@...>
> Subject: [Bodybuilding for Men] Re: pain on inside of elbow
> To: bodybuildingformen@yahoogroups.com
> Date: Wednesday, October 20, 2010, 8:00 AM
>
>
>
>
>
>
>
> Â
>
>
>
>
>
>
>
>
>
> --- In bodybuildingformen@yahoogroups.com, "Wayne S" <wayne.schlapkohl@> wrote:
>
>
>
> > After a few months of things going really well, I think I stretched a tendon or something. Getting too confident, piled on the weight on my bicep curls on now I've had five days of pain on the inside of my elbows. It is going away and I'm going to start exercising it again. Maybe I'll try some icing to speed things up. Any ideas about what this is and how to speed recovery? Thanks for all your assistance.
>
>
>
> This has happened to me, golfer's elbow (medial epicondylitis). Alleve may help, but it didn't go away until I stopped doing curls and other exercises that aggravated it and let it rest with a 6-w cycle program with no curls.
>
>
>
> -- Brad
>
Messages in this topic (7)
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2c. Re: pain on inside of elbow
Posted by: "Don Phoenix" don_phoenix_uk@yahoo.co.uk don_phoenix_uk
Date: Fri Oct 22, 2010 1:45 am ((PDT))
Wayne,
Elbow pain is usually caused by doing curls with a straight bar. To grip the
bar you have to turn your palms upwards by twisting the forearm. This places
mechanical strain on the elbow. The remedy is to use an EZ curl bar or
dumbells. Stop using a straight bar for curls.
Don
________________________________
From: Wayne S <wayne.schlapkohl@pnrha.ca>
To: bodybuildingformen@yahoogroups.com
Sent: Thu, 21 October, 2010 20:28:31
Subject: [Bodybuilding for Men] Re: pain on inside of elbow
Thanks a ton guys,
Definitely I will stop training the area until the pain stops and use
anti-inflamatories. Wade, I'm in a small town (North Battleford, Canada) so I
won't have a ton of chiroptractors to choose from, but I'll ask around. Worse
comes to worse, I'm an hour twenty away from a city (Saskatoon), but hope that I
can fix it up here.
Wayne
--- In bodybuildingformen@yahoogroups.com, W C <titaniumdrivin@...> wrote:
>
> That is correct Medial Epicondylitis, go see you your Chiropractor and get
>treatment and therapy. I believe cold laser therapy helps with this condition.
>What city are you located in? Could possibly find some graduates in your area
>that would be qualified sports Doctors.
> Hope this helps.
> Wade
> Student Doctor of Chiropractic
> Masters Sports Medicine
> Masters Nutrition
>
> --- On Wed, 10/20/10, brad <brad.32@...> wrote:
>
> From: brad <brad.32@...>
> Subject: [Bodybuilding for Men] Re: pain on inside of elbow
> To: bodybuildingformen@yahoogroups.com
> Date: Wednesday, October 20, 2010, 8:00 AM
>
>
>
>
>
>
>
> Â
>
>
>
>
>
>
>
>
>
> --- In bodybuildingformen@yahoogroups.com, "Wayne S" <wayne.schlapkohl@>
wrote:
>
>
>
> > After a few months of things going really well, I think I stretched a tendon
>or something. Getting too confident, piled on the weight on my bicep curls on
>now I've had five days of pain on the inside of my elbows. It is going away and
>I'm going to start exercising it again. Maybe I'll try some icing to speed
>things up. Any ideas about what this is and how to speed recovery? Thanks for
>all your assistance.
>
>
>
>
> This has happened to me, golfer's elbow (medial epicondylitis). Alleve may
>help, but it didn't go away until I stopped doing curls and other exercises that
>aggravated it and let it rest with a 6-w cycle program with no curls.
>
>
>
> -- Brad
>
Messages in this topic (7)
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3a. Good Food on the Run
Posted by: "dhandler19" dhandler19@yahoo.com dhandler19
Date: Thu Oct 21, 2010 7:51 pm ((PDT))
Some video help from Men's Health
<http://news.yahoo.com/video/health-15749655/best-packaged-foods-for-men\
-22562624> magazine about what are some good choices for pre-packaged
food. You guys probably know most of these but it is good if you're
trying to eat healthy and on the go a lot.
Most of it fits into the hardcore bodybuilding (we just eat MORE) than
most guys. Still I liked the list!!
Messages in this topic (2)
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3b. Good Food on the Run
Posted by: "gaininmuscl" gaininmuscl@yahoo.com gaininmuscl
Date: Fri Oct 22, 2010 1:47 am ((PDT))
Good video. It definitely gets me thinking about some options for eating on the run. Just watch the sodium content!!
That's the main problem you'll run into with anythinig pre-packaged...the sodium content is going to be high.
I will check out the yogurt though.
Messages in this topic (2)
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