Choopa Phil (workout)
 

Sending a private message doesn't seem to be working so I'll post it here. Also maybe someone else can benefit from the info if it's publicly posted

Hey just wanted to say thanks for your info. I've been sticking to your plans religiously since you posted them and I have been feeling great

I had a couple of questions if you didn't mind

1. I'm not sure when I should be upping the weights on the program. What I have been doing currently is adding weight and lowering reps when I can do 12. Like the exercises that say 8-12 reps I will do until I can do 12 comfortably and then add weight and do them in the 8 rep range and try and do them until I can do 12 reps and then add weight the next week etc. Is that right?

2. Supplement wise I have just been taking a multi, protein powder and carb powder. I just noticed i have been forgetting to take BCAAs. I'll start taking them now but was curious how important were they and did not taking them set me back?

3. HAving problems with my squat. I always get pain in my knees when I squat ass to grass.. I've tried mobility stretches and have tried a bunch of different squatting stances, changing how my toes point, changing how far apart my feet are and I can't find any position where I can go ass to grass without knee pain. Even when I squat without weight I get pain in my knees going ass to grass. The only time I don't get pain squatting is when I just go parallel and not below. Like when I squat til my ass hits the bench and come back up I get no pain. Is there anything I can do? Squatting til the point my ass hits the bench isn't really effective is it?

If you would like I wouldn't mind sending you something over PayPal for your help

choopa*

8chars

you aren't supposed to squat all the way down... thighs barely past parallel to the floor and that's it... :2 cents:

Put on your flame suit, woj

I'll do my best to protect you but I'm small hahaha

Have you measured yourself? Are you gaining in size?

I took pics and measurements when I started. I'll take them again at the 1 month mark

For sure there has been improvement though

1. yes, that is correct, you basically up the weights when you can easily do your max reps goal with your current weights

2. supps are really not needed, there is nothing like real food, however if you necessarily do want to use them, just grab a protein powder, some vits and omegas and that's it

As far as carbs go, there are a ton of ways to get quality carbs in, there's no need for carb supps, eat oats, rice, yams, red beans, corn, apples, etc...

3. you should check your knees and see if there's any problem there, i always squat "ass to grass" as you say and i don't have any problems, not a squat expert though, others might have a better input on this

Hey man! Glad to hear youre doing so well! You seem to have gotten things down pretty quick.

1. You're doing this 100% correct, keep at it and the gains will keep on coming. I started introducing a high rep week into my workouts. Once I tweak it a bit ill share it with you. Noticed some great strength improvements by throwing in 50-100 rep working sets 100% mental workout.

2. BCAA's are not necessary, no supplement is. Youre not missing out on any huge drastic changes by not taking them.

3. Dont go ass to grass simple as that! Everyone has different biomechanics so what works for some wont always work for you. Try doing your ATG squats with lighter weight and keep the heavier squats to slightly below parallel. I find that anything above 225 range ATG starts to introduce some knee/hip flexor discomfort. Also I highly suggest gettin yourself a pair of these particular knee wraps - Inzer Advance Designs: Knee Sleeves XT-The high tech knee support advantage for strongman competitors and other athletes.. I also use their elbow wraps for heavy bench days and their lever belt for deadlifting/squats which have been a life saver.

The key to using wraps/belts is to only use them when you need them. This will keep all your secondary and tertiary muscle groups strong. Typically people who wear belts around the gym all day long have a very weak core and their belt is a crutch. Take the belt away and the guy gets injured...dont be that guy :)

burn 'ass to grass' from your vocabulary right now...

that shit is idiotic, more so if you are using momentum to get that far down--pure strain to your knees. flexibility is something you have to build up to no just start doing. work your way lower as you feel comfortable. if you don't think you are going low enough take a vid of it and analyse. biomechanics aren't always digital when it comes to injuries, sometimes you have to work around it to get the most out of the movement.

I get knee pain when I don't go down far enough. I don't think you need to go too far past parallel on the squat, but make sure from the side view your legs look a little more like this 7 rather than like this >

Your knees should be more above your feet, and not extended way in front of you. This means you need to kind of sit into the squat. Focus on feeling the power coming from your butt/upper quad area.

The best way to do this is to start the squat with you hips first, while keeping the knees somewhat straight at first.

Also, try experimenting with bar placement on the trap area. I like to use the low bar method, which also means I lean my torso forward more to keep the bar path above the feet. If you keep the bar high on the traps, then the torso will be slightly more erect. See pic below.

and make sure the movement is controlled. Don't bounce out of the squat because that will surely kill your knees. One other tip is to create an internal "belt" by sucking in a breath of air and holding your abs tight through the movement. Don't blow all the air out at the bottom or you'll release the core tension.

Like Choopa said, don't rely too much on a belt. I only use mine if I'm going for a max lift. Same goes for deadlifting.

http://i.imgur.com/HdFQNrd.jpg

I see a lot of guys at the gym with a bowed back and go halfway down with the their knees way out in front. I feel bad for their poor knees and back.

Does stance always have to be should width apart, or is it okay to have a wider stance, like sumo deadlifts?

I don't know what's up with my knees

For example I can do 1 plate, 5x10 going parallel

but if I go ass to grass with just the bar alone, it causes knee pain... It's weird

I also find it helps a lot, the wider my feet are apart... But is it okay to squat like that?

different stances target different muscle groups... I would stick with standard squat...
try to lower the weight a bit, and do slow reps with good form (NOT ass to grass), see if that helps with the knee pain? if the pain continues, maybe you fucked up your knees a little, don't do squats for a week or 2 and then try again?

Can't agree that nothing is needed. Well, maybe if you're living a couch potato life (read: resting superbly) AND you got a wife/girlfriend ready to cook for you what you want three times a day.

If you can't do those two and you have an active lifestyle, you need supplements to recover and to get.......... MAD GAINZ BRO, MAD GAINZ!!!111 :pimp

Haha, dude, you don't need any sups, trust me, it's all jack shit :thumbsup

Sam you can try some different stances to take direct pressure off your knees. Go a little wider than shoulder width and see how that feels. If you could have someone record you I would be more than happy to review it and let you know what youre doing right/wrong.

3 times a day? Try 8 times a day! It's really not hard to not use supplements. Pasturized egg whites for protein, blender...done. Theres my protein. For my intra workout carbs, a $6 container of gatorade powder. Preworkout, caffeine tablet. You can bodybuild on a budget, with no supps and still make gains. I did it all through college.

Pain in the knees while squatting is often from allowing the knees to cave in. One of the best things I have seen for preventing that is learning how to goblet squat and do a few warmup sets of them before doing squats. Here is an article explaining how to do them.
Goblet Squats

Choopa Phil's suggestion regarding knee sleeves is an excellent one. I use Rehband's myself, but there are several excellent choices out there. Having a bad knee myself, I know exactly how important it is to keep them healthy.

While back squats are a great exercise, if you are having knee pain doing them and also want to be able to squat to a lower depth, try doing front squats. Learning how to hold the bar correctly will suck for a while, but that exercise has done more than anything to build up knee and core strength for me. And it is much safer than back squats; if you can't do the rep, dropping the bar from the front is infinitely easier than from the back.

Another suggestion would be to start training the hip hinge movement. True power comes from the posterior chain - the lower back, glutes, and hamstrings. The stronger the hamstrings, the healthier your knees will usually be. Thing is, the main function of the hamstrings is to extend the hips, not to curl the knee. That is why so many lifters experience hamstring problems. You can do deadlifts of some form, cable pull throughs, or kettlebell swings, among others, but make sure to do at least one of them - or do some sprinting - on your leg day.

As for the knee flexion function of the hamstrings, you can try natural glute ham raises GHR or Swiss ball leg curls. Leg curls using Swiss ball. You can also do leg curls using furniture sliders as well. Sliding leg curls.

It's just what you said. Squat from the hip area...not from the knees. Most people (that you see doing it wrong at the gym) think squatting means just bending at the knees.

This thread needs some pics of Choopa Phil :thumbsup
You can never have enough of those.

I admire your dedication to a healthy life style and desire to give free advice to people.

Yeah, of all the exercises down with bad form at most big gyms, squats might be the worst. Thing is, there is more B.S. about that exercise than just about any other. Things like not going below parallel, or letting your knees go over your toes, have been shown to be incorrect scientifically for years now, but you read them in just about every article written on the subject.

Watch any Olympic weightlifter doing a snatch or a clean and see, in the bottom position, just how far their knees are over their toes. And how deep they are. Of course, some people have medical or anatomical issues that will limit how far down they can go, but for those that can, you will get much more out of it. It may require time and hard work, but it is well worth it.

I don't know if it's possible, but could years of sitting on a computer/driving a lot have caused me to not be able to squat properly? I think it may have caused circulation problems because my legs always fall asleep when I sit for a while without moving. I took it easy from white water kayaking because my leg would always fall asleep and it's dangerous when you're going down rapids

Even just doing body weight squats I get pain in my knees when I got below parallel

I don't have knee problems though. Go hiking all the time with no problem. Just did a 14k hike and it didn't affect my knees whatsoever. It's just squatting below parallel that causes knee pain..

Either way, if going parallel is okay I will just do that instead of ass to grass

Sonofsam,

I am not a doctor or health professional, so this may or may not apply to you. But there is a condition called lower cross syndrome which is caused by extensive sitting. This causes some muscles to become shortened while others get lengthened and weakened. Here is a link, but you can find tons of articles and videos about it.
Lower Cross Syndrome

As for squat depth, go as low as you can without pain while working on your mobility to go deeper. If you stop above parallel, a lot of the stress is handled by the knee joint and ligaments, which is not good. As you go below parallel, your glutes and hamstrings will kick in to help you on the way back up as well as stabilize the knee joint.

For squat mobility, check out the Youtube channel of a man named Kelly Starrett as a start. I actually found a solution a to a knee mobility problem that had been plaguing me for years, and multiple orthopedic doctors and physical therapists could not help me with. I cringe when I think about how much money I spent when all I needed was a $20 jumpstretch rubber band.

http://modernhealthmonk.com/wp-conte...d-syndrome.jpg

From the link you shared...

That's exactly how my lower back looks

scary stuff =/

Thank you very much that honestly made my day!

Sam are you able to get a vid of you squatting? Even if its just a body weight squat that's fine too. Shoot it over to my [email protected] and ill review it.

I always wondered what choopa looks like.

Taken yesterday after being sick with the stomach flu for two weeks. Down 9lbs o_0

http://i58.tinypic.com/6f6qgl.jpg

Before sickness

http://i61.tinypic.com/xfwby8.jpg

Before touching weights lol

http://i61.tinypic.com/faq2h1.jpg

Like a boss! Nice work man.

Feel free to throw any of your pics in this thread too :) I'm not sure I know what you look like mr life guard ;)

You look great Phil! Is that really you in the before pic? Takes a certain dedication and mind set to stick with a real diet and workout plan like you do. I'm on my second time through Insanity after having my little girl 18 months ago and in all honesty it's working great for me. I'm putting together a home gym too that is almost finished. Still getting everything painted, mirrors hung and flooring down. Getting a leg press and rowing machine in the next couple weeks as well.

http://www.zuzanadesigns.com/gfy/homegym/new/01.jpg

Your gym is coming along great I wouldn't mind coming home to that instead of having to ship back out to the gym after work.

That 100% is my before pic, i was 19 years old...fast forward 11 years and there I am. Many thanks again for the kind words. Most people think I'm crazy eating the way I do and but its a conversation like this with someone who appreciates your hard work that makes it all worth it.

If you ever have any questions or need help with a diet just let me know. As always I'd be more than happy to help. Keep it up and keep kickin' ass!

That is an amazing home gym! Congrats!

and thanks again Choopa for all your help... doing your back workout tonight :thumbsup

Get it man! There better be a post about you being sore tomorrah!

Following your program and diet, what is a reasonable expectation to see improvements in belly?

If i had to classify myself, I'd say the dreaded skinny fat.. only 160lbs but have a belly.

I'm guessing I'd have to go on a cut to lose the belly, or would eating at maintenance calories while following this routine suffice?

I know it's a controversial topic, and some people say you're either cutting, or bulking.... with clean bulking taking forever... so it's hard to get a straight forward answer

Any ideas?

You're 160 and how tall again? Being a young male I say continue eating at maint. see where your'e at in about a month and adjust accordingly. If you are not getting as lean as you like you can always reduce your calories. Also make sure youre following measurements and the mirror...not the scale. Take your scale and chuck it out the window lol

5'8

8char

How long have you been on the new diet and how many cals are you taking in daily? Just trying to get an idea of things here. Its really hard without pictures..are you able to send me any?

Nice man! Congratz!

You have come a long ways since you were 19! No offence but you looked a little like Ali G in your younger years... I will definitely hit you up to chat about my diet. Always great to have a professional to talk to.

Haha non taken whatsoever! Didnt start actually training until 22/23, so I've got a solid 7 years under my belt. Finally making my way back into the gym tonight after a 2 week haitus. Still havent been able to eat all my meals yet since getting the stomach flu. Let me tell ya what, dont think ive ever been that sick in my life or for as long. Wicked strain going around

Hi Phil - wanted to get your take on this. Whats your routine like in terms of cardio and clean bulking? I am mainly trying to clean bulk and I try to lower my intake of carbs on my non work out days but I am still noticing more fat around the stomach area. Should I try to add some cardio after my work out days or just not worry about it?

Hey Phil,

great work - congrats!

I see a major V shape and massive shoulders, would you care to share some tips for one's back and shoulder routine? I guess you may do extensive wide pull ups?

And I feel you with the stomach issues, remember once I lost four pounds over one weekend, spent a lot of time reading (at the "restroom") :)

Adding 2-3 days of cardio will make a huge difference, you can always try and clean up your diet a little bit too. What do you consider "clean"?

Thanks man much appreciated!

Heres a sample of my back and shoulder days. This routine is geared towards bring in upper and mid back/shoulder thickness.

Back
1. Lat Pull downs to the front? 2 sets 10-12 reps
2. Close grip lat pull downs- 2
2. DB Rows or barbell - 4 sets 10-12 reps
3. Heavy deadlifts- 4 sets 8-12 reps
4. . Seated close grip Cable Rows 4 sets 12-15 reps - Squeeze for 1 second every rep (Do wide grip nxt week and pull to chest instead of belly botton.)
5. Hammer strength high row- 3 sets 10-15 reps
6. Shrugs- 5 sets- 10-15 reps (Any style)

Shoulders
Exercises to be performed in order
1. Seated Dumbbell Press (or Smith machine shoulder press) 4 sets 10 ? 12 reps
2. Standing side lateral raise - 5 sets 10-15 reps
3. Bent over rear lateral raises (Dumbbell, cable, or pecdeck) ? 4 sets 12 - 20 reps ? keep arms in natural bend. It?s a short control motion
4. Wide grip upright rows - 4 sets 10-15 reps
5. Dumbbell front raise- 4 sets 10-12 reps
6. Barbell shrugs- 4 sets 10-15 reps. (Squeeze at top for one full second then let it stretch)