Bottom line is that you should never do any kind of exercise during the first hour after waking up. Here's why: when you're lying horizontally for hours, like when you're sleeping, your back has no compressive loading. As a result, water fills back into your discs to nourish them. That's the nightly hydration.
Now imagine your discs are water balloons. If they're half full and you push one side, the water will move around and return when you let go. But if they're full of water, they can burst when you push. Well this is exactly what can happen to your spine if you do any kind of heavy bending first thing in the morning.
The good news as Dr Stuart McGill explained in his book "Low Back Disorders" is that after the first hour of being up, your spine dehydrates by about 90% of what it will for that day (this is why you're taller in the morning). So the risk of lower back injuries plummets after that first hour.
Keep in mind that you shouldn't just avoid Squatting or Deadlifting with a round lower back during that first hour in the morning. Any other activity that involves bending, like putting your shoes on or jumping behind your computer to check your email while sitting slouched, can cause lower back injuries. And more back injuries happen with a low or even zero weight, than loaded.
The solution is obvious - give your spine frigging time to dehydrate. Spend the first hours of the day standing: eat standing instead of seated, shower instead of taking a bath, and wake up early so you have that hour pre-workout. Avoid all kind of bending over and lower back stretches, even if it feels good
Nasabi rin sa akin yan ng mga profs ko. Mas matangkad ka nga raw sa umaga (pagkagising) kaysa sa gabi dahil nagrerehydrate yung vertebral discs mo. Makes sense rin naman yung point ng nakuha mo sa strong lifts.
^aw! ako naman pagkagising kakain muna, tapos pahinga. siguro umaabot ng 1hour din un pagkatapos ko gumising. di ko nga lang sure. :jd: kaya pala medyo my kirot sa lower back ko every morning pero pag mid day na wala na.,
ask ko lng san pwede makabili nung belt na ginagamit nung mga bodybuilder na parang makapal na leather? ano ba tawag dun? hehehe magsstart na kasi ako ng SL 5x5 this jan 12weeks tatagal, magkano kaya yun? hehehe
ask ko lng san pwede makabili nung belt na ginagamit nung mga bodybuilder na parang makapal na leather? ano ba tawag dun? hehehe magsstart na kasi ako ng SL 5x5 this jan 12weeks tatagal, magkano kaya yun? hehehe
tanong ko lang sana kung may technique kayo pagdating sa pull-ups? hirap po kasi ako dito, tipong parang katumbas lang ng 1 inch ang kaya kong iaangat. thanks!
^^ maybe kelangan mo ng something like Assisted pull ups. Merong mga pull up machines na may weight para matulungan ka iangat yung weight mo. Pwede ka rin magpatulong parang ganito
masasanay ka rin! heheheh.. misis ko ganyan din dati, nung araw araw kong pinilit mag brown rice ayun nasanay na rin hehehe... ngayon parehas kami di na mahilig sa white rice hehehehe...
parang ano lasa nya sir? matigas ba? xD may magbibigay sakin dito sa office ndi daw kasi nya kaya lasa ahaha. hindi nadin daw nya kinakain yung binili nya.
parang white rice din naman. medyo nutty lang ang texture at hiwa-hiwalay ang rice kaya yung iba ayaw kasi gusto yung pagiging malagkit ng white rice. sa pag prepare nga lang ng brown rice, kelangan mas madami ang tubig or else ang panget ng kakalabasan pag kaunti lang ang tubig. as I learned here, 1 cup of brown rice is to 2.5 to 3 cups of water and eto din ang ginagawa ko ngayon.
Hey fellow pinoys! May i know mga ilan mga lifts niyo? Like for bench or squats? Marami kasi ako nababasa sa BB.com forums na mga 14-15 y/o tpos mga lifts nila 150lbs na for bench or something. Kahit na payat rin sila.
Strength gains is not directly proportional to muscle gains that's why kahit medyo "payat" pa lamo sila eh significant na yung weight na binubuhat nila. It depends on your programming din kasi.
Check mo yung journal ko for my lifts. Would you share your lifts too?
Strength gains is not directly proportional to muscle gains that's why kahit medyo "payat" pa lamo sila eh significant na yung weight na binubuhat nila. It depends on your programming din kasi.
Check mo yung journal ko for my lifts. Would you share your lifts too?
I'm just starting out so i my lifts are not shareable. hahaha. i was just wondering bait kaya nilang magbuhat ng mabigat kahit same lang stats nil a sakin. and i can lift only about half what they can. hahaha
mga sir tanong ko lang yung sa deadlift, 5x5 po kasi yung program ko, ibig sabihin po ba yung deadlift ay 5 reps per sets for 5 sets? tama po ba pagkakaintindi ko? o 1 rep per set for 5 sets?
ganun po pala yun sir, thanks po sa paglinaw, nung una kasi 5 reps 5 sets po talaga ginagawa ko pero nung tumataas na yung weight e ginawa ko na lang po siyang 1 rep 5 sets... mali pala yun...hehe
mga paps ask ko lng, currently switch my normal isolation routine to isl 5x5, the problem is nagtry ako mag squat @120lbs. bumigay nanaman yung let shoulder ko, buti na lang at narotate ko pabalik tumunog nanaman, tapos nasabit ko kagad sa smitch machine yung barbell bar, kung hindi malamang napisa na ko dun >,<
ask ko lng if may pwede bang alternatvie sa squat like leg press, i can do 500-600lbs ijn leg press 5reps. d ko lng alam kung kaya 5 sets. hehe
san kaya pwede magpacheck ng mura sa shoulder? baka bigla na lng malaglag eh :S
Comments
http://stronglifts.com/lower-back-injury-training-morning-workout/
Meron po ba sa inyo nagbubuhat within the first hour after waking up ?
ask ko lng san pwede makabili nung belt na ginagamit nung mga bodybuilder na parang makapal na leather? ano ba tawag dun? hehehe magsstart na kasi ako ng SL 5x5 this jan 12weeks tatagal, magkano kaya yun? hehehe
try chris sports or tobys
tanong ko lang sana kung may technique kayo pagdating sa pull-ups? hirap po kasi ako dito, tipong parang katumbas lang ng 1 inch ang kaya kong iaangat. thanks!
try mo muna bumili ng konti para masubukan...
Check mo yung journal ko for my lifts. Would you share your lifts too?
I'm just starting out so i my lifts are not shareable. hahaha. i was just wondering bait kaya nilang magbuhat ng mabigat kahit same lang stats nil a sakin. and i can lift only about half what they can. hahaha
ask ko lng if may pwede bang alternatvie sa squat like leg press, i can do 500-600lbs ijn leg press 5reps. d ko lng alam kung kaya 5 sets. hehe
san kaya pwede magpacheck ng mura sa shoulder? baka bigla na lng malaglag eh :S
Walang alternative sa squats bro.
Ok ang leg press as assistance exercise lang.