IM Official FAQ

Witchblade · 05-15-2007, 10:02 AM

Let's make this IM's official FAQ (Frequently Asked Questions). The purpose is to answer as much basic questions as possible in absolute answers. This generally means all the material in this thread has to be approved by the mods. If you find information you do not agree with, let us know!

This is a community effort. Feel free to add questions and/or answers. Therefore this thread is never finished! If enough information has been covered, I think we should make this a sticky.

Programs
Q: I'm hearing a lot of stuff about this 5x5 program. What is it and where can I find it?
A: The 5x5 program is a very popular program designed by Bill Starr and Glenn Pendlay. Novice lifters shouldn't try it, because it's too demanding. There are 2 'official' versions of the program, one for intermediate and one for advanced lifters. You can find all the information you need here.

Exercises
Q: Where can I found a list of exercises listed per bodypart?
A: Here. Note that you should train movements, not bodyparts, as laid out in the stickies.

Stickies
Q: I'm new here and people suggest I look into the stickies. What are they and what information do they cover?
A: The stickies are simply threads that have been 'stickied' on the first page, because they are so helpful and a lot of people are looking for the basic information. If you're new to this site, you should read the stickies.

The stickies cover the following topics:
- P/RR/S. A solid program designed by Eric Broser. That thread is for the basics. This thread (P/RR/S II: Advanced Techniques) is for the advanced techniques.
- Warming up. (Guide to a Proper Warmup) Warming up before a workout is essential. Everyone should read Cowpimp's thread about warm-ups. Related to warming up is flexibility. (Stretching/flexability)
- Training in general. Read this (Training 101) and this (10 Things You Must Do to Gain Muscle Mass!) first and then read this (Designing training routines by Cowpimp) to get you moving in the right direction when it comes to designing your own program.

Injury prevention
Q: Is the smith machine a good machine?
A: Unless you know exactly what you're doing, machines in general are a very bad option. The smith machine is no exception. Generally, you should stick to free weights as much as possible. Cables and such are a secondary option and machines and other fixed movement patterns shouldn't be used at all, if you don't know exactly what you're doing.
Pattern overload 1; Pattern overload 2

Q: How do I find out if my shoulders are internally rotated?
A: All about internally rotated humeri.

Q: What is an anterior pelvic tilt?
A: All about the anterior pelvic tilt.

Core work
Q: What is your core?
A: The core is an unofficial term used to describe the muscles in your mid-section that stabilize the body during exercise. Heavy compound exercises like squats, deadlifts and overhead presses work the core. You can also train your core with isolation movements like planks (core stability), crunches (core strength), russian twists (rotational strength) and glute bridges. Depending on who you ask, the core consists of your glutes, your obliques, your abs and your lower back.
Core training (I wouldn't follow the program); Compound core training.

Q: I want to get sixpack abs. How do I do it?
Abs are all about diet. Ab training is severely overrated. You don't need to train your abs directly that much. One exercise in a fullbody split should be enough (see stickies). The simple truth is that you need to get your bodyfatpercentage down to ~10% to see your abs, no matter how many sit-ups you can do. At 6% bodyfat, even skinny persons tend to have visible abs.

WORK IN PROGRESS

Witchblade · 05-15-2007, 10:03 AM

Post reserved.

Suggestions, questions/answers, etc all welcome and very much appreciated!

SamEaston · 05-15-2007, 10:15 AM

This thread is such a great idea

What about some basic supplement information - maybe even specific recommendations for newbies, hardcore lifters, ectomorphs, endomorphs, females, etc...

fufu · 05-15-2007, 10:22 AM

In relation to the core part of the FAQ -

I wonder who came up with the term "core". Is it even an legitiment anatomical term used in text? Or is it just some word for trainers to use to easily describe the midsection?

Reason being, there may be some variation between different pepole in determining what the actually physiology demonstrated by a core muscle needs to be and/or what is actually included.

For instance - I would include the thoracis and lumborum muscles in the "core". However, they go all the way up to the upper back originating from the lower, but they work to stabilize nearly the entire spine. Not the traditional muscles thought of as "core", atleast my my experience.

Witchblade · 05-15-2007, 10:44 AM

Yeah they are various terminologies for the 'core'. I'll note that down. Mike Robertson gives a pretty good list I think. I just chose the term I see around most. Edited.

KentDog · 05-15-2007, 11:05 AM

Great idea. Links can also be made to past threads as references for certain questions. One question I can think of that seems to come up a lot is "How to get a six pack."

Gazhole · 05-15-2007, 01:16 PM

How do i put on mass?

What split should i use?

What is the best supplement?

Best idea for thread ive heard in a long time. Bravo

Witchblade · 05-16-2007, 04:05 AM

Err I was afraid this would happen. I can't edit my posts anymore. I guess this thread will be the drawing board for the 'official' thread then. So all updates and modified Q/As will be posted in a new thread and when there is enough material I'll put everything in a new thread.

Exercises
Q: How do I target the inner portion of my chest? And how do I get a good peak on my biceps?
A: Technically speaking, there is no inner portion of your chest. The chest consists of the sternal and the clavicular part of your chest. There is no clear answer as to whether you can isolate/emphasize a part of a muscle yet, but most trainers believe this is not possible. This means incline presses and decline presses give your chest the same shape. Same for hammer curls and concentration curls for the biceps.
'You can't isolate parts of a muscle' (bench targeting chest).

Programs
Q: What's the best program? How do I get big fast?
A: There is none. There are good and bad programs, but there is no best. The best you can do is periodize your programs and switch programs once every X weeks. That way you're less prone to overtrain and you provide your body with more variation and variation is key to weighttraining.
What your body needs for hyperthrophy (muscle growth):
- Progressive resistance. There are many ways to progress, the most simple being more weight. You can up the density, doing more work in less time. You could progress with volume and intensity, etc.
- A caloric surplus. If you're not eating enough, you're not growing! Lots of trainees are undertraining.

General training
Q: My goals are leaning out and gaining some muscle. How do I do it?
A: You can't do both at the same time, generally. A super clean diet and a very balanced program could make it happen though, especially if you're a novice lifter. But for the average trainee, you need to be in a caloric surplus to gain weight or a caloric deficit to lose weight. You can't do both at the same time.

Q: How do I get a good pump in my arms? I also want a good burn to stimulate muscle growth.
A: Neither the pump nor the burn means you're having a sucessfull workout. They're so called bodybuilding myths.
Pump & Burn

BoneCrusher · 05-16-2007, 08:30 AM

I would also add that this thread should be allowed to be edited by Witchblade to allow him the creative latitude required to do this job.

Hats off to you for the effort Witchblade. This will not be an easy task ...

Witchblade · 05-16-2007, 10:05 AM

Thanks everyone

Programs
Q: What split should I use?
A: This depends on your goals, training experience and preference. Novice lifters should begin with a fullbody program. Advanced lifters are better off rotating programs. You should try out many different splits and total body programs to ensure you're getting enough variation.
The top 3 splits this forum preferes (in no particular order): Total body 3x a week, Upper/lower 2x a week (4 sessions), Push/pull/legs 1x or 1.3x a week (3 or 4 sessions).
Analysis: TBT vs Splits

Gazhole · 05-17-2007, 05:48 PM

How do i know if im overtraining?

Witchblade · 05-27-2007, 06:01 PM

Exercises
Q: Should I put deadlifts on back or leg day?
A: Most people on this site aren't fond of splits, but anyway deadlifts are a lower body exercise. The movement that occurs during deadlifts is hip extension. The glutes and the hamstrings contract, the back just stabilizes the weight.
http://www.ironmagazineforums.com/tr...ml#post1593513 (Deadlifts: back day or leg day?)

Q: Is squatting below parallel dangerous?
A: No, it isn't. You should always squat as low as you can with good form(!). Try working on flexibility and form if you can't go to or past parallel.
Squat Analysis

Q: My wrists hurt when I curl. How can I fix this?
First of, never do an exercise if it hurts! If you're using a straight bar, try the EZ-bar or dumbells. Don't use machines, they only aggrevate the problem. Dumbells are just as good, if not better, for curls, so don't worry about 'not stimulating the biceps enough'. Anyway, curls are just an isolation movement. You can do without them.

I'm still searching for definitive answers to the following questions.
1. Should I do fasted cardio?
2. What's the difference between running inside and running outside?
3. What's the difference between using dumbells and using barbells?
4. How do I know if I'm overtraining?
I know the general answer, but I need a good list that contains all the arguments. I can only find scattered pieces of information. Any help would be greatly appreciated.

I'm also looking for more FAQs, so feel free to post! And don't shy away from correcting me.

Double D · 05-27-2007, 10:54 PM

Find P Funks reasoning for not running in a fasted state. Convinces the hell out of me.

Double D · 05-28-2007, 03:42 AM

Quote:

Originally Posted by Double D

Find P Funks reasoning for not running in a fasted state. Convinces the hell out of me.

Here ya go:
http://www.ironmagazineforums.com/tr...-question.html (Metabolism kick-start Question....)

Witchblade · 05-28-2007, 06:18 AM

Thanks.

Programs
Q: Should I do fasted cardio?
Fasted cardio is unnecessary. Just do your cardio and watch your diet, if you want to lose fat. If you've eaten before cardio, you have more energy to use => more cals burned => greater caloric deficit.
Fasted cardio (Metabolism kick-start Question....)
But fasted cardio burns fat while normal cardio burns glycogen, right?
No, the amount of fat burned by the cardio itself is negligible.
Cardio fat burning myth (Metabolism kick-start Question....)

Double D · 05-28-2007, 06:21 AM

There isnt a better explination imo!

Witchblade · 06-01-2007, 09:50 AM

Exercises
Q: Running hurts my shins. How do I prevent the pain?
A: You might have shin splints. If so, you should
- keep your shins warm while exercising
- ice massage your shins, especially after each workout
- take some time off from running or at least find a softer surface to run on
- buy running shoes that support your feet better
Shin Splints

Pianomahnn · 06-01-2007, 12:18 PM

It is beneficial to also note Stress fracture - Wikipedia, the free encyclopedia

Witchblade · 06-01-2007, 12:33 PM

Quote:

Originally Posted by Witchblade

Exercises
Q: Running hurts my shins. How do I prevent the pain?
A: You might have shin splints. If so, you should
- keep your shins warm while exercising
- ice massage your shins, especially after each workout
- take some time off from running or at least find a softer surface to run on
- buy running shoes that support your feet better
Shin Splints; also see Stress fractures

BoneCrusher · 06-01-2007, 12:44 PM

This is some outstanding stuff. It's already becoming the best collection of knowledge yet on IM.

Witchblade · 06-01-2007, 01:04 PM

Thanks.

Witchblade · 06-06-2007, 07:49 AM

General training
Q: What is the correlation between strength and hyperthrophy?
A: Generally, when lifting for hyperthrophy (and you're in a caloric surplus) you could say that getting stronger means getting bigger. The most common method of progressive overload is still putting more weight on the bar. The correlation is a bit more complex though, as you can get stronger without getting bigger by neural adaption.
The correlation in depth (The difference between mass/strength/muslce growth)

camarosuper6 · 06-06-2007, 12:43 PM

I agree with everything except the Smith exert.

But, since you put a mild disclaimer in their about "knowing what your doing", It cool.

Witchblade · 06-06-2007, 04:20 PM

Quote:

Originally Posted by camarosuper6

I agree with everything except the Smith exert.

But, since you put a mild disclaimer in their about "knowing what your doing", It cool.

I actually put that in because I figured that's what you and duncandonuts would have wanted.

05-15-2007, 10:02 AM	#1
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	IM Official FAQ BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Let's make this IM's official FAQ (Frequently Asked Questions). The purpose is to answer as much basic questions as possible in absolute answers. This generally means all the material in this thread has to be approved by the mods. If you find information you do not agree with, let us know! This is a community effort. Feel free to add questions and/or answers. Therefore this thread is never finished! If enough information has been covered, I think we should make this a sticky. Programs Q: I'm hearing a lot of stuff about this 5x5 program. What is it and where can I find it? A: The 5x5 program is a very popular program designed by Bill Starr and Glenn Pendlay. Novice lifters shouldn't try it, because it's too demanding. There are 2 'official' versions of the program, one for intermediate and one for advanced lifters. You can find all the information you need here. Exercises Q: Where can I found a list of exercises listed per bodypart? A: Here. Note that you should train movements, not bodyparts, as laid out in the stickies. Stickies Q: I'm new here and people suggest I look into the stickies. What are they and what information do they cover? A: The stickies are simply threads that have been 'stickied' on the first page, because they are so helpful and a lot of people are looking for the basic information. If you're new to this site, you should read the stickies. The stickies cover the following topics: - P/RR/S. A solid program designed by Eric Broser. That thread is for the basics. This thread (P/RR/S II: Advanced Techniques) is for the advanced techniques. - Warming up. (Guide to a Proper Warmup) Warming up before a workout is essential. Everyone should read Cowpimp's thread about warm-ups. Related to warming up is flexibility. (Stretching/flexability) - Training in general. Read this (Training 101) and this (10 Things You Must Do to Gain Muscle Mass!) first and then read this (Designing training routines by Cowpimp) to get you moving in the right direction when it comes to designing your own program. Injury prevention Q: Is the smith machine a good machine? A: Unless you know exactly what you're doing, machines in general are a very bad option. The smith machine is no exception. Generally, you should stick to free weights as much as possible. Cables and such are a secondary option and machines and other fixed movement patterns shouldn't be used at all, if you don't know exactly what you're doing. Pattern overload 1; Pattern overload 2 Q: How do I find out if my shoulders are internally rotated? A: All about internally rotated humeri. Q: What is an anterior pelvic tilt? A: All about the anterior pelvic tilt. Core work Q: What is your core? A: The core is an unofficial term used to describe the muscles in your mid-section that stabilize the body during exercise. Heavy compound exercises like squats, deadlifts and overhead presses work the core. You can also train your core with isolation movements like planks (core stability), crunches (core strength), russian twists (rotational strength) and glute bridges. Depending on who you ask, the core consists of your glutes, your obliques, your abs and your lower back. Core training (I wouldn't follow the program); Compound core training. Q: I want to get sixpack abs. How do I do it? Abs are all about diet. Ab training is severely overrated. You don't need to train your abs directly that much. One exercise in a fullbody split should be enough (see stickies). The simple truth is that you need to get your bodyfatpercentage down to ~10% to see your abs, no matter how many sit-ups you can do. At 6% bodyfat, even skinny persons tend to have visible abs. WORK IN PROGRESS Last edited by Witchblade : 05-15-2007 at 10:45 AM.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-15-2007, 10:03 AM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	Post reserved. Suggestions, questions/answers, etc all welcome and very much appreciated!
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-15-2007, 10:22 AM	#4
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,428 Photos: 3	In relation to the core part of the FAQ - I wonder who came up with the term "core". Is it even an legitiment anatomical term used in text? Or is it just some word for trainers to use to easily describe the midsection? Reason being, there may be some variation between different pepole in determining what the actually physiology demonstrated by a core muscle needs to be and/or what is actually included. For instance - I would include the thoracis and lumborum muscles in the "core". However, they go all the way up to the upper back originating from the lower, but they work to stabilize nearly the entire spine. Not the traditional muscles thought of as "core", atleast my my experience.
	fufu's 1337 Journal Your diet will set you free.

05-15-2007, 10:44 AM	#5
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	Yeah they are various terminologies for the 'core'. I'll note that down. Mike Robertson gives a pretty good list I think. I just chose the term I see around most. Edited.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-16-2007, 04:05 AM	#8
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	Err I was afraid this would happen. I can't edit my posts anymore. I guess this thread will be the drawing board for the 'official' thread then. So all updates and modified Q/As will be posted in a new thread and when there is enough material I'll put everything in a new thread. Exercises Q: How do I target the inner portion of my chest? And how do I get a good peak on my biceps? A: Technically speaking, there is no inner portion of your chest. The chest consists of the sternal and the clavicular part of your chest. There is no clear answer as to whether you can isolate/emphasize a part of a muscle yet, but most trainers believe this is not possible. This means incline presses and decline presses give your chest the same shape. Same for hammer curls and concentration curls for the biceps. 'You can't isolate parts of a muscle' (bench targeting chest). Programs Q: What's the best program? How do I get big fast? A: There is none. There are good and bad programs, but there is no best. The best you can do is periodize your programs and switch programs once every X weeks. That way you're less prone to overtrain and you provide your body with more variation and variation is key to weighttraining. What your body needs for hyperthrophy (muscle growth): - Progressive resistance. There are many ways to progress, the most simple being more weight. You can up the density, doing more work in less time. You could progress with volume and intensity, etc. - A caloric surplus. If you're not eating enough, you're not growing! Lots of trainees are undertraining. General training Q: My goals are leaning out and gaining some muscle. How do I do it? A: You can't do both at the same time, generally. A super clean diet and a very balanced program could make it happen though, especially if you're a novice lifter. But for the average trainee, you need to be in a caloric surplus to gain weight or a caloric deficit to lose weight. You can't do both at the same time. Q: How do I get a good pump in my arms? I also want a good burn to stimulate muscle growth. A: Neither the pump nor the burn means you're having a sucessfull workout. They're so called bodybuilding myths. Pump & Burn
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-15-2007, 10:15 AM	#3
SamEaston Nice. Join Date: Nov 2006 Location: London Posts: 1,598 Photos: 6	This thread is such a great idea What about some basic supplement information - maybe even specific recommendations for newbies, hardcore lifters, ectomorphs, endomorphs, females, etc...

05-15-2007, 11:05 AM	#6
KentDog College Grad Join Date: Feb 2005 Location: USA Posts: 2,559 Photos: 3	Great idea. Links can also be made to past threads as references for certain questions. One question I can think of that seems to come up a lot is "How to get a six pack."

05-16-2007, 08:30 AM	#9
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,311	I would also add that this thread should be allowed to be edited by Witchblade to allow him the creative latitude required to do this job. Hats off to you for the effort Witchblade. This will not be an easy task ...

05-16-2007, 10:05 AM	#10
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	Thanks everyone Programs Q: What split should I use? A: This depends on your goals, training experience and preference. Novice lifters should begin with a fullbody program. Advanced lifters are better off rotating programs. You should try out many different splits and total body programs to ensure you're getting enough variation. The top 3 splits this forum preferes (in no particular order): Total body 3x a week, Upper/lower 2x a week (4 sessions), Push/pull/legs 1x or 1.3x a week (3 or 4 sessions). Analysis: TBT vs Splits
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-27-2007, 06:01 PM	#12
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	Exercises Q: Should I put deadlifts on back or leg day? A: Most people on this site aren't fond of splits, but anyway deadlifts are a lower body exercise. The movement that occurs during deadlifts is hip extension. The glutes and the hamstrings contract, the back just stabilizes the weight. http://www.ironmagazineforums.com/tr...ml#post1593513 (Deadlifts: back day or leg day?) Q: Is squatting below parallel dangerous? A: No, it isn't. You should always squat as low as you can with good form(!). Try working on flexibility and form if you can't go to or past parallel. Squat Analysis Q: My wrists hurt when I curl. How can I fix this? First of, never do an exercise if it hurts! If you're using a straight bar, try the EZ-bar or dumbells. Don't use machines, they only aggrevate the problem. Dumbells are just as good, if not better, for curls, so don't worry about 'not stimulating the biceps enough'. Anyway, curls are just an isolation movement. You can do without them. I'm still searching for definitive answers to the following questions. 1. Should I do fasted cardio? 2. What's the difference between running inside and running outside? 3. What's the difference between using dumbells and using barbells? 4. How do I know if I'm overtraining? I know the general answer, but I need a good list that contains all the arguments. I can only find scattered pieces of information. Any help would be greatly appreciated. I'm also looking for more FAQs, so feel free to post! And don't shy away from correcting me.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-27-2007, 10:54 PM	#13
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Find P Funks reasoning for not running in a fasted state. Convinces the hell out of me.

05-28-2007, 06:18 AM	#15
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	Thanks. Programs Q: Should I do fasted cardio? Fasted cardio is unnecessary. Just do your cardio and watch your diet, if you want to lose fat. If you've eaten before cardio, you have more energy to use => more cals burned => greater caloric deficit. Fasted cardio (Metabolism kick-start Question....) But fasted cardio burns fat while normal cardio burns glycogen, right? No, the amount of fat burned by the cardio itself is negligible. Cardio fat burning myth (Metabolism kick-start Question....)
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-28-2007, 06:21 AM	#16
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	There isnt a better explination imo!

06-01-2007, 09:50 AM	#17
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	Exercises Q: Running hurts my shins. How do I prevent the pain? A: You might have shin splints. If so, you should - keep your shins warm while exercising - ice massage your shins, especially after each workout - take some time off from running or at least find a softer surface to run on - buy running shoes that support your feet better Shin Splints
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-01-2007, 12:18 PM	#18
Pianomahnn I bike to work. Join Date: Jan 2001 Location: Chicago, IL Posts: 1,224 Photos: 6	It is beneficial to also note Stress fracture - Wikipedia, the free encyclopedia

06-01-2007, 12:44 PM	#20
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,311	This is some outstanding stuff. It's already becoming the best collection of knowledge yet on IM.

06-01-2007, 01:04 PM	#21
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	Thanks.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-06-2007, 07:49 AM	#22
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	General training Q: What is the correlation between strength and hyperthrophy? A: Generally, when lifting for hyperthrophy (and you're in a caloric surplus) you could say that getting stronger means getting bigger. The most common method of progressive overload is still putting more weight on the bar. The correlation is a bit more complex though, as you can get stronger without getting bigger by neural adaption. The correlation in depth (The difference between mass/strength/muslce growth)
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-06-2007, 12:43 PM	#23
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	I agree with everything except the Smith exert. But, since you put a mild disclaimer in their about "knowing what your doing", It cool.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?