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  1. #1
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    Teens: {CRUCIAL} tips that you need to know about recovery ***IMPORTANT PLZ READ****

    Hey my fellow teen bodybuilders, recently over summer i have been doing a lot of deep research on some techniques you guys may be aware of, and some techniques you guys may not be aware of for recovery and very very very quick strength gains. I knew the general teen bodybuilding population wants to bench, squat, and deadliest extremely heavy and be un humanly strong. I highly suggest you guys give this a read to unleash even more ridiculous gains

    Pressing
    First Thing i will be covering is heavy pressing. This taxes your body a lot, and doing it heavy 2-3 times a week will really start to take your toll on your rotator cuff and other shoulder and upper pec tendons.


    Basically what I'm saying is sooner or later you will get a rotator cuff injury. If not, you are extremely lucky. Many of you may not know but strengthening and rehabbing your rotator cuffs will make all your pressing exercises going up, they are a very important system in the pressing movements. I highly suggest you super set all of your shoulder exercise with an internal or external rotation. my pressing sky rocketed when i started doing this.

    Here are some extremely useful movements that will help:





    important message from baseballer1025: I would be careful with the stick shoulder mobility series. In people who already have weak and unstable shoulders, it would not be a good idea to force the shoulder into external rotation and horizontal abduction (for example, when he brings the stick over his head and then behind his back. This could cause more damage and increase anterior instability, and possibly cause some elbow problems in the process. I suggest you research some of Eric Cressey's articles (www.ericcressey.com) and Mike Reinold (www.mikereinold.com), as they are both geniuses when it comes to the shoulder. Also, make sure you do some scapular stability work and thoracic spine mobility work. Even though the rotator cuff is very important, often times it is instability in other areas that lead to injuries, not just rotator cuff weakness.

    so for beginners, were going to use a band for it:


    Heavy Legs (Squats)
    Heavy Squats, every one does these constantly, and beginners most likely will about 3x a week heavy. We need to make sure our flexibility stays up with our strength, other wise this will result in muscle tear during sports / any type of physical activity. so what should we do?



    Joe Describes these exactly how i would:
    This exercise is an ALL-STAR in it's ability to develop incredible hip mobility and strength...especially in the long adductors! (This video shows The ******* performing the "slide" technique variation of this movement.) 
You can perform this exercise with little or no weight at the beginning of your workout to "open up" the hips before squatting or deadlifting...
Or you can perform it at the end of your workout (w/ added weight) so you don't leave the gym feeling "locked up" after a heavy lower body day.
It doesn't matter WHEN you choose to do them; JUST MAKE SURE YOU DO THEM!! Although they're not fun, you will feel incredible afterwards! Every athlete, powerlifter and weekend warrior should be doing these. Period.

    Mobility:
    We want flexibility in our squat so we can get deeper and use heavier loads.
    so here are some important exercises that you can do that will help with hip mobility and flexibility:





    Recovery Techniques (Take gains even FURTHER)

    Contrast Showers - I really hope most of you guys are away on what this is. The contrast shower is a simple and convenient way to stimulate vitality and promote detoxification, as well as treat
    generalized areas of pain and soreness. The idea is simple: alternating between hot and cold water while you are
    showering to stimulate your body to heat itself up and cool itself down, in order to compensate. This temperature contrast
    helps strengthen and normalize the nervous, circulatory, endocrine (hormonal), musculoskeletal and immune systems
    and is excellent for helping the body cope with physiological and psychological stress. In other words, do 1 minute hot, and one minute cold and alternate until you're out of the shower. Do this, you feel amazing after ward.

    Static Stretches - You need help if you don't know what this is. haha just stretch each muscle in your body for 20-30 seconds every day and after every workout. DO NOT stretch before a workout unless its cossack squats / hip flexors before squatting. research why if you are curious.

    SHOULDER MOBILITY - The more mobile your shoulders are, the stronger, and healthier they'll be, try doing these exercises:



    SMR - Self Myofascial Release - This is probably the most important thing in this article. if you guys really want to increase the amount of sets you can do, if you want to decrease the amount of time it takes to recover between workouts, and if you want strength gains faster, DO THIS EVERYDAY.

    do 5 minutes pre workout, and 10-15 minutes post workout, along with your post workout stretching.




    for those of you with no foam rollers or lacrosse balls:



    There you have it, some extremely important stuff that you need to know about recovery, rehab, and important things to be strengthening.
    as i discover more techniques i will be updating this thread, so stay tuned!!

    Some Sources:
    http://www.performbetter.com/catalog...ofacialRelease
    http://en.wikipedia.org/wiki/Myofascial_release
    http://www.marksdailyapple.com/shoul...lar-stability/
    http://www.marksdailyapple.com/the-i...lity-the-hips/
    http://www.elitefts.com/documents/hip_flexors.htm
    http://www.myofascialrelease.com/fas...tudy_group.asp
    http://www.ncbi.nlm.nih.gov/pubmed/19123877
    http://www.mayoclinic.com/health/myo...elease/AN01808
    http://www.beginnertriathlete.com/cm...1389&printer=1
    http://www.ncbi.nlm.nih.gov/pubmed/15330693
    http://www.ci.glendale.ca.us/planning/mobility.asp

    etc. etc.

    for those more interested in mobility, here is a fantastic site:
    mobilitywod.com



    Some Sources:
    http://www.performbetter.com/catalog...ofacialRelease
    http://en.wikipedia.org/wiki/Myofascial_release
    http://www.marksdailyapple.com/shoul...lar-stability/
    http://www.marksdailyapple.com/the-i...lity-the-hips/


    if you guys would like to ask me questions and for me to demonstrate things myself,
    feel free to send a question to my youtube channel http://www.youtube.com/user/NOStraining?feature=mhee
    and i can answer questions in video form for you!
    Last edited by sekaonayr; 07-26-2011 at 09:14 AM.
    Personal Records at sixteen years old / goals before 18:
    300 lb Bench Press - stopped benching after that though, haven't in three months. / 405
    260 lb Front Squat - 6/25/11 / 365
    95 lb dumbell incline / no clue
    165 lb millitary / 225
    135 lb snatch / 225
    BW x 20 chin ups / BW x 40
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  2. #2
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    Originally Posted by NeoginCF View Post
    I am amazed
    this
    Every time you stay out late...
    Every time you sleep in...
    Every time you miss a workout...
    Every time you don't give 100%...
    You make it that much easier for me to beat you...
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    I have found my Squats and Deadlifts to both go up , as well as Leg Endurance / Flexibility by just doing a few basic stretches every workout before I start.


    For example, deep & controlled/slow body Weight Lunges, etc.


    My Dumbbell Bench actually also went up when I started doing rotator cuff exercises. Nothing noticeable on the Barbell Bench though.


    Decent info you posted
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  5. #5
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    Originally Posted by Ethan7XX View Post
    I have found my Squats and Deadlifts to both go up , as well as Leg Endurance / Flexibility by just doing a few basic stretches every workout before I start.


    For example, deep & controlled/slow body Weight Lunges, etc.


    My Dumbbell Bench actually also went up when I started doing rotator cuff exercises. Nothing noticeable on the Barbell Bench though.


    Decent info you posted
    good stuff man enjoy some greens.

    glad thing to notice some lifts started going up with rotator cuffs, although your barbell bench didn't you can enjoy the safety knowing that you will not get injued mine sky rocketed, though.


    as for your lunges, make sure at the bottom of each lunge you extend your hip so you get a hip flexor deep stretch as well
    Personal Records at sixteen years old / goals before 18:
    300 lb Bench Press - stopped benching after that though, haven't in three months. / 405
    260 lb Front Squat - 6/25/11 / 365
    95 lb dumbell incline / no clue
    165 lb millitary / 225
    135 lb snatch / 225
    BW x 20 chin ups / BW x 40
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    Originally Posted by sekaonayr View Post
    good stuff man enjoy some greens.

    glad thing to notice some lifts started going up with rotator cuffs, although your barbell bench didn't you can enjoy the safety knowing that you will not get injued mine sky rocketed, though.


    as for your lunges, make sure at the bottom of each lunge you extend your hip so you get a hip flexor deep stretch as well



    lol.
    I think my barbell didn't go up because my shoulders are garbage in comparison to rest of my body. They look good, but looks are deceiving. They are weak as fwaaakkk.


    Glad to see yours went up though... hey I'm happy with just the DB Bench going up.
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  7. #7
    hi Hyruliangoat's Avatar
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    No sources no care
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    Originally Posted by Ethan7XX View Post
    lol.
    I think my barbell didn't go up because my shoulders are garbage in comparison to rest of my body. They look good, but looks are deceiving. They are weak as fwaaakkk.


    Glad to see yours went up though... hey I'm happy with just the DB Bench going up.
    i found for shoulder strength standing one arm shoulder presses really helped for me bro.

    Originally Posted by Hyruliangoat View Post
    No sources no care
    Some Sources:
    http://www.performbetter.com/catalog...ofacialRelease
    http://en.wikipedia.org/wiki/Myofascial_release
    http://www.marksdailyapple.com/shoul...lar-stability/
    http://www.marksdailyapple.com/the-i...lity-the-hips/

    Personal Records at sixteen years old / goals before 18:
    300 lb Bench Press - stopped benching after that though, haven't in three months. / 405
    260 lb Front Squat - 6/25/11 / 365
    95 lb dumbell incline / no clue
    165 lb millitary / 225
    135 lb snatch / 225
    BW x 20 chin ups / BW x 40
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  9. #9
    Bulking till ´16 Bruno93's Avatar
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    Great thread.
    https://www.instagram.com/brunobastos_93/
    https://www.youtube.com/channel/UCshN_nywHWNFH836xZ7VjtQ?view_as=subscriber
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    Originally Posted by Bruno93 View Post
    Great thread.
    thanks brah. repped hopefully good enough for a sticky. all teens MUST know this info
    Personal Records at sixteen years old / goals before 18:
    300 lb Bench Press - stopped benching after that though, haven't in three months. / 405
    260 lb Front Squat - 6/25/11 / 365
    95 lb dumbell incline / no clue
    165 lb millitary / 225
    135 lb snatch / 225
    BW x 20 chin ups / BW x 40
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    Registered User Havu93's Avatar
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    Nice info you got here mate. I have also noticed how my flexibility has improved a lot since I started stretching before every workout. I can finally deep and deep front sqwatss
    Fitness is a battle - are You ready for the front line?
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    Originally Posted by sekaonayr View Post
    i found for shoulder strength standing one arm shoulder presses really helped for me bro.




    I do Military Press x5 or Dumbbell Shoulder Press x5 with my Push Workout.


    Honestly, it's my genetics.

    To give you perspective, I squat and deadlift 315x5 no problem,

    But Military Press 110x5...still can't do it


    fail..
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  13. #13
    hi Hyruliangoat's Avatar
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    Originally Posted by sekaonayr View Post
    1st source no studys and all stuff from 80s. Does it not make u wonder why no recent research has been done...?


    Wikipedia source only cites one study and when u see the conclusion of the study

    "Myofascial release massage favors the recovery of HRV and diastolic BP after high-intensity exercise (3 Wingate tests) to preexercise levels "

    Wtf does that have anything to do eith recovery from the pov of a muscle?

    Not 1 citation or refference in any of the 2 blog articles.

    NEXT
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  14. #14
    Swoll Patrol sekaonayr's Avatar
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    Originally Posted by Havu93 View Post
    Nice info you got here mate. I have also noticed how my flexibility has improved a lot since I started stretching before every workout. I can finally deep and deep front sqwatss
    congrats brah, repped. i would take it very easy with static stretching pre workout. 5-10 second holds at the most only a few exercises, you'll find your power out put will be much higher during the workout. stretch as long as you want after the workout though.

    Originally Posted by Ethan7XX View Post
    I do Military Press x5 or Dumbbell Shoulder Press x5 with my Push Workout.


    Honestly, it's my genetics.

    To give you perspective, I squat and deadlift 315x5 no problem,

    But Military Press 110x5...still can't do it


    fail..
    have you ever tried increasing your millitary simply by not doing millitary? i.e take two weeks off and do one arm shoulder presses or alternating shoulder pressing for 5 x 5 and seeing if it improves?


    hyrulian i'll pm you the details gimme a few minutes to get them all -____-
    Personal Records at sixteen years old / goals before 18:
    300 lb Bench Press - stopped benching after that though, haven't in three months. / 405
    260 lb Front Squat - 6/25/11 / 365
    95 lb dumbell incline / no clue
    165 lb millitary / 225
    135 lb snatch / 225
    BW x 20 chin ups / BW x 40
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    Good read. My shoulder hurts when i bench and i recently started rotator cuff stuff and its getting better.
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    Originally Posted by ForGreece View Post
    Good read. My shoulder hurts when i bench and i recently started rotator cuff stuff and its getting better.
    make sure your working on its mobility too and stretching it
    Personal Records at sixteen years old / goals before 18:
    300 lb Bench Press - stopped benching after that though, haven't in three months. / 405
    260 lb Front Squat - 6/25/11 / 365
    95 lb dumbell incline / no clue
    165 lb millitary / 225
    135 lb snatch / 225
    BW x 20 chin ups / BW x 40
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  17. #17
    I eat dumbbells Maxwell1995's Avatar
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    I am going to add external rotations in for upright rows in PHAT. Thanks bro.

    Ehh... Maybe
    I can do all things through Christ who gives me strength. Philippians 4:13
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    Deep research.
















































    Deep
    I fall off the lifting wagon all the time but I'm still here lol
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    Originally Posted by Maxwell1995 View Post
    I am going to add external rotations in for upright rows in PHAT. Thanks bro.

    Ehh... Maybe
    you could always just superset the two, or if you're already super setting it do a triset.

    or you could do external and internal rotations pre or pwo it wont tax you at all.

    Originally Posted by scoveg13 View Post
    Deep research.


    Deep
    Personal Records at sixteen years old / goals before 18:
    300 lb Bench Press - stopped benching after that though, haven't in three months. / 405
    260 lb Front Squat - 6/25/11 / 365
    95 lb dumbell incline / no clue
    165 lb millitary / 225
    135 lb snatch / 225
    BW x 20 chin ups / BW x 40
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  20. #20
    Registered User LinebackerGod's Avatar
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    Originally Posted by Hyruliangoat View Post
    1st source no studys and all stuff from 80s. Does it not make u wonder why no recent research has been done...?


    Wikipedia source only cites one study and when u see the conclusion of the study

    "Myofascial release massage favors the recovery of HRV and diastolic BP after high-intensity exercise (3 Wingate tests) to preexercise levels "

    Wtf does that have anything to do eith recovery from the pov of a muscle?

    Not 1 citation or refference in any of the 2 blog articles.

    NEXT
    strong douche bag
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    *sigh* Everyone in the teen section would be so much bigger if you stopped wasting your time caring about s*** like this...
    Want to start making money online? It's simple, head over to hostgator and use the coupon code 'RYANHOSTGATOR' . Or if you want me to help/teach you just send a pm my way. Happy to help free of charge.




    Lifting Stats:
    Now/End of '11

    B:235/300
    S:280/320
    D:305/375

    Weak deadlift, I know *sigh*
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    Registered User scoveg13's Avatar
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    but this research is DEEP
    I fall off the lifting wagon all the time but I'm still here lol
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    Bulking till ´16 Bruno93's Avatar
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    Originally Posted by Ryan5903 View Post
    *sigh* Everyone in the teen section would be so much bigger if you stopped wasting your time caring about s*** like this...
    Yes, but it never hurts learning a thing or two. And besides, you should be applying some of the techniques OP mentioned daily already.
    https://www.instagram.com/brunobastos_93/
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    Originally Posted by Ryan5903 View Post
    *sigh* Everyone in the teen section would be so much bigger if you stopped wasting your time caring about s*** like this...
    ........ me: 5'11 210
    me when i was 15: 5'10 210

    my maxes:
    Bench: 315
    Squat: 365 (coming off of a groin injury, reason why i started research)
    Deadlift: 405 (hardly ever deadlift)


    etc. etc.
    edit: and i also hardly do any of the big 3
    Personal Records at sixteen years old / goals before 18:
    300 lb Bench Press - stopped benching after that though, haven't in three months. / 405
    260 lb Front Squat - 6/25/11 / 365
    95 lb dumbell incline / no clue
    165 lb millitary / 225
    135 lb snatch / 225
    BW x 20 chin ups / BW x 40
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    Registered User LinebackerGod's Avatar
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    Originally Posted by Ryan5903 View Post
    *sigh* Everyone in the teen section would be so much bigger if you stopped wasting your time caring about s*** like this...
    shut up bitch
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    Originally Posted by LinebackerGod View Post
    shut up bitch
    hahahahaha im repping you tomorrow dude when im off spread. you are bringing lulz to this thread
    Personal Records at sixteen years old / goals before 18:
    300 lb Bench Press - stopped benching after that though, haven't in three months. / 405
    260 lb Front Squat - 6/25/11 / 365
    95 lb dumbell incline / no clue
    165 lb millitary / 225
    135 lb snatch / 225
    BW x 20 chin ups / BW x 40
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  27. #27
    hi Hyruliangoat's Avatar
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    Originally Posted by Ryan5903 View Post
    *sigh* Everyone in the teen section would be so much bigger if you stopped wasting your time caring about s*** like this...
    Says the 120 pounders
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    Originally Posted by Hyruliangoat View Post
    Says the 120 pounders
    this wtf at that kid.
    Personal Records at sixteen years old / goals before 18:
    300 lb Bench Press - stopped benching after that though, haven't in three months. / 405
    260 lb Front Squat - 6/25/11 / 365
    95 lb dumbell incline / no clue
    165 lb millitary / 225
    135 lb snatch / 225
    BW x 20 chin ups / BW x 40
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  29. #29
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    in on 1st page
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    Good thread and read =).

    However, static stretching has been proven in studies to increase the risk of injury when done before a workout. Besides this its main use is to increase your flexibilty done anytime but before your workout.

    I'm almost positive that most injuries happen within a persons normal range of motion so static stretching is ineffective against this due to the fact you stretch beyond your normal ROM.

    The best way to warm up for an exercise is to do that exercise with little to no weight before to get your muscles prepared for the movement.

    I cant site any of this, too lazy and I'm on my fone. Don't neg me, just correct me if I'm wrong.
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