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Got questions? PT
Hey everybody I just got my NCCPT personal trainer certification and to celebrate I'll answer your Health/Fitness questions. I know a lot about weightlifting as well as Alternative exercises like bodyweight stuff, visualizations, muscle control, isometrics etc. I also have some good experience with weightloss for sports with weightclasses as well as some nutrition. Ask away
>> PT
No love from this board :(
>> Anonymous
whats yer fave pokemon?
>> Anonymous
How did you get the certification?
Did you have to go to college?
What's your starting pay?
>> Anonymous
O LAWD IS DAT SUM POWERLIFTING??
>> Anonymous
I have had a bodyweight routine that I alternate every day. On one day I do bicycle crunches, supermans, squats, and lunges. On the other day I do a variety of pushups, and dips, or I do burpees. What other exercises should I add, and should I switch up the day that I do any of these exercises?
>> Anonymous
What do you think of supplements? Personally I take whey protein, creatine and amino acids.
>> Anonymous
     File :-(, x)
>> PT
>>325738
Snorlax, he pwns
>> PT
>>325741
NCCPT is a fairly easy cert to get, I'm a Sophmore in college so I cannot get the NSCA CSCS cert which is what I would ideally have. NCCPT has an 16 hour class you take and then a textbook to learn from. I didnt pay much attention because I knew most if already. I'm a physiology major at school so Anatomy stuff and exercise biomechanics was pretty straightforward. Starting pay depends on where you work. 7-15 dollars an hour is the best i will proabably do with no experience but the numbers climb rapidly.
>> PT
>>325742
Yea but It's Franco so its also bodybuilding?
>> Anonymous
>>325751
What do you plan to do with this certification? Part time work?
>> Anonymous
>>325751
7-15 isn't really that bad at all.
>> PT
>>325743
In interest of balance i would reccomend some kind of pulling exercise, be it inverted rows or pullups. Beyond that it really depends on your goals. As i understand it you work core and legs one day and upper body the next. This is a pretty good split that i see little problem with if your goal is just overall fitness. Burpees are more a legs exercise unless you are doing a pushup with them though...

Other exercises to consider - planks - great ab work, although bicycles are one of the most effective exercises you can do. If you are strong enough and it doesnt hurt then wrestlings bridges might also be a good addition. They work the back just as well as superman's and also highly involved the neck and upper back muscles. Once again it all depends on your goals.
>> Anonymous
>>325751

I'll elaborate on my questions...I'm interested in that sort of career, but I don't think I want to work for 15 dollars an hour for my life. I also have been considering majoring in Diet/Nutrition or something like that and become a nutritionist for a college sports team or anything similar to that...What career do you plan on getting into? I'm currently a freshman in college...Where would I go to take this class?
>> PT
>>325744
That is a pretty comprehensive set of supplements. For overall just healthy living supplements aren't neccesary but things like fiber supplements, condensed veggies and creatine (it's good for your brain in small doses). Depending on the goal they can be more and more helpful. If you are trying to build a physique then you need a lot of clean food and protein. Ideally you would get this all from whole foods but I certainly need protein powders because I don't want to be buying 15lbs of meat a week and then have to cook it. I'm on the fence about those protestosterone and fat burner supps...i would probably save those for people like figure athletes or bodybuilders who are commited to the point that risks are less important to them. Biotest makes a supp called Rez-V or something that is an anti estrogen compound for men that i think will be increasingly useful as people are exposed to more plastics and soy.
>> Anonymous
>>325760
Day A: Bicycle crunches, supermans, planks, squats, lunges, wrestling bridges.
Day B: Pullups, varied pushups, burpees.

How does this sound? I am very interested in strengthening my core in general, so if you have anything else you can recommend I would be delighted.
>> Anonymous
I'm 5'11, 210 pounds. I'm fat and lazy. Fix me.
>> PT
>>325769
The class was taught at a Gold's gym near my house and was rather expensive. If you think you know a thing or two then you can just buy the book and study from it. You take the test at PSI lasergrade centers around the nation that you schedule on your own. NSCA also has a certified personal trainer program that is a little more prestigious and has a whole mess of study aides like textbooks and DVDs. With an NSCA cert you can work nearly anywhere.

The lady who taught my class was a career personal trainer. She made from 35-50 dollars an hour at her current job but was moving up to a place where she got almost 70 i think. She said her most lucrative business was doing 'in home' personal training for the rich. She brings equipment to them and trains in them in their house for $150 an hour. there is some serious money in the business
>> PT
>>325769
I personally am in a pre-med program and want to be a sports medicine doctor or something...not really sure at this point in my life. (ideally I'd like to be House from...House except at the hostpital from Scrubs :P)

I love the whole working out thing but as you said, I dunno if i want to do it for my whole life.
>> Anonymous
so you have to go to college to even take some personal trainer certification tests?
>> Anonymous
>>325785
fat is beautiful. don't do a god damn thing.
>> Anonymous
>>325791
You're in luck. i hear most hospitals are just like Scrubs. you know, just goofin around with your black friend
>> Anonymous
>>325791

haha I would love working at Sacred Heart. I just wouldn't want to be an intern. I've considered being a doctor too, but I just don't think I'm motivated enough to go extra years of schooling. It's not something that I really want to do; I think I just rather do it for the money.
>> PT
>>325782
Well any more exercises and you won't be able to fit it all into an A B split without spending forever on it but here's somethings to consider for core strength.

Work up to doing pullups in an L seated position, works wonders.

Try full range leg raises on a pullup bar - keep your shoulders and arms tight and raise your toes to the bar.
Gymnastic moves like Front and back levers as well as planche and planche pushups are very advanced but who knows someday you might put a up a youtube video for people to gawk at.

sidebridges are a good idea, make sure your spine stays in a straightline for these.

Also i almost forgot but the most effective total core exercise might just be ab wheel rollouts. you have to keep your abs and back very solid for these and may have to start on your knees. but they are the best.
>> PT
>>325796
Most require nothing other than you know the material. but to get the NSCA CSCS certification you have to have a college degree in a physiology, exercise science or related field OR be a senior in college majoring in one of those.
>> PT
>>325754
Yea, i need something to supplement my income during school that doesnt involve smiling at people at 5am while they order complex pseudo coffee drinks
>> PT
>>325785
Velocity diet

http://www.t-nation.com/free_online_forum/diet_performance_nutrition_bodybuilding_velocity

you can even talk to otherpeople just like you as you do the easiet diet ever.
>> Anonymous
What do you think the most complete Tabata Protocol exercise is? I'm talking about the one that would work the most muscles and help you shred even more fat than a Tabata type of exercise already shreds.

Thanks.

Also, how often to eat and what time should a person stop eating for the day???
>> PT
>>325823
Burpees with a full pushup at the bottom from which you jumpsquat into a pullup (or muscle up). Doing these for tabata circuits will mess you up, i nearly puked.

with weights off the top of my head Thrusters with dumbells seems like the best idea (squat+overhead press)

ifyou like that kind of intense brief weight+cardio metabolic training to youtube Gym jones or read their website. they have some awesome workouts. One of htem has you deadlift 65% one rep max for 15 reps and then do 15 inch box jumps alternately for 3 sets. its pretty awesome.

eating depends on the goal. i think 5 meals is doable if one is a protein shake and that works very well. The rule is dont eat withing 2 hours of sleeping if you want to avoid weight gain. I eat immediately before sleeping beacuse im trying to put on some more weight after I atrophied this summer.
>> Anonymous
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>> PT
>>325797
Depends on how you define fat. An even then i think a fat person that moved into a more athletic build would almost universally look and feel better. Crashdieting of course will make you gross and squishy but theres nothing wrong with understanding that our ancestors carried fat stores to survive until they ate again, not to pad their asses while they sat in office chairs.
>> PT
>>325802
The schooling may just be too ridiculous for me. But i mean, what can you really do with your life? what do peole who go to college do. Beyond the standard Lawyer, Doctor, Teacher, Nurse, Astonaut, Fireman, Chef, Policeman that little kids spout off on career day, what do people do in the real world?

Also who still wants to be a Marine biologist ever since they saw a video about it in 4th grade?
>> Anonymous
OP please post a picture of yourself as a good way to see how good you are is to see what you look like.
>> PT
>>325913

This is not necccesarily true since the some of the best coaches are fatasses. But let me go get my digital camera....
>> PT
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Here's one of my from november last year since it's handy
>> Anonymous
>>325932
Holy shit look at that sofa.
>> Anonymous
>>325932
>>325932

You're small, time to bulk.
>> PT
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And here's my back form 5 minutes ago, i should have pulled my shoulder blades back more, i swear i've got a little more definition back there than that.
>> Anonymous
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http://bodyperformancetv.com/steve_tv/video.php?id=1043

Don't get me wrong if they're old they may know somthing
>> PT
>>325941
Hah, nice. I feel the same way.

I'm certainly no expert, and no im not HYUGE but when i started i was 107lbs so I think I've made it pretty far. Plus i think most people on Fit would be happy looking like me, its not callled Bodybuilding/Hugeness.
>> Anonymous
>>325949
Post your bench/squat/deadlift stats.
>> Anonymous
>>325949
Yeh same here Im a big build guy but I want the lean look. Only time bulk would come in handy is if I need to crush someones face so Im tryin to get an athletic physique purely for swimming and running (I know some swimmers who cant a mile XD)
>> PT
>>325956
Posting numbers is all well and good but as soon as I do everyone is gonna flood this thread with how much stronger they are and none of it is worth a damnunless we all put up videos of ourselves saying "hey fit, here i am benching"

If you are actually interested and not just looking to start an internet tough guy war then I'll do it.
>> Anonymous
>>325960
Seeing how I'm underageb& I doubt I can start a tuffguiz war, I'm just curious.
>> Anonymous
>>325959
I ACCIDENTLY A WHOLE MILE
IS THAT BAD?
>> Anonymous
>>325960

My guestimate for your lifts.

B: 225
S: 275
D: 310
>> Anonymous
>>325709
>>325932
>>325940


Post cock pls?
>> PT
bench - 225lbs (its a cliche place to get stuck but man 2 plates a side is gnarly) I like weighted dips more, I can do those with 60lbs on a belt.

Squat- I have never maxed out squats, last time I had a contest with my friend I did 275 once and then he dropped the weight on his hand in the bottom position so it got ugly. I can rep out 225 for sets of 6.

deadlift- 325 but once again this is just in the gym in the middle of a workout where i was going for heavy singles. I've never done a meet or done a full Max effort day. I work mostly in 5x5s and heavy triples.

I can do 24 pullups if that is worth anything.
>> PT
>>325977
hahahah awesome!
>> PT
took the pics down because I'm out soon and the internet doesnt need another excuse to come find me
>> Anonymous
How do I walk on my hands even though I can't do an upsidedown push up? Military presses?
>> Anonymous
>>325709


Will SQUATZ kill my left leg, since I got tibial stress syndrome?
And deadlifts?
>> Anonymous
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>>325941
here

>>325949
I wish you luck in your career!
>> anonyno
>>326008
PT, I weigh in at about 350lbs, if I were to retain muscle mass would prolly weigh about 250. What diet do you recommend, low carb, or low calorie??? I am currently doing about 1600 calories, I am 6'3. also should i keep up with weights, or focus exclusively on cardio for weight loss???
>> Anonymous !!bObcSVe0eQV
alright, so i want to slim down enough so i have some definition
and i also want to get stronger.

recommended exercises/diets/whatever?

also, i want to work on my speed, agility, and endurance for lacrosse.

any exercises for that?
>> Anonymous
Get out of here Justin.
>> Anonymous
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Ok I have a question. I have been working out for a year, and I still feel soreness in my muscles for a couple of days after. It is not uncomforatable soreness by any means.

My friend said that soreness is good because it means
I am tearing my muscles down and they will eventually get bigger.

I have already seen results, but they are slow. That is fine, I was just wondering if I am doing it right?

thanks.
>> Anonymous
>>326164
>75% of the results in mass building depend on your diet.

From a years worth of exercise, the results should be extremely clear, building muscle isn't an overnight process, but if you look at time frames of a few months and over, the results are pretty humongous.
>> Anonymous
>>326176

Thanks. Is it true about what my friend said about muscle soreness?
>> Anonymous
>>326182
Overly simplified, yes.
>> Anonymous
What's better, low reps or high reps?

I want to get strong and get xbawkz hueg mussels.
>> Anonymous
>>326184

btw, I started seeing the results faster once I started swimming a couple days a week. I guess the cardio got rid of fat to show more muscles, is what I think.
>> Anonymous
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>>326186
SAVE THIS IMAGE.
>> Anonymous
>>326200
So somewhere between 1 and 10 reps?
>> Anonymous
>>326204
Or maybe 5-8?
5 increases my max power which sounds cool.
>> Anonymous
>>326200
Silliness, madness and death? Haha.
>> Anonymous
any random 'personal training' certificate means absolutely nothing. do not put faith in them. they require a weekend's worth of study at most, usually less. the only one's worth their salt (remotely, we're talking personal trainers here...honestly, get a GED and a real job)

NASM (my cpt was in this back in teh day, interesting in terms of it corrective exercise progression for the masses),

ACSM ("academic" but i hate them for their ass backwards, last-to-realize-any-advancement techniques, also, their position statement on steroids were that they 'did nothing for athletic performance' this was in the 1980s btw...(15yrs after arnold hit the stage...). ACSM is unescapable however in the clinical setting (where i am). so if you have a heart attack, metabolic syndrome, suck at life, etc, you are going to get an ACSM prescription shoved down your throat.

NSCA (the 'official' certification in america. they publish the research journals here in the strength biz. got it wrapped up pretty tight too. they have the best research for the US as well, but that doesnt say much at all in the terms of S&C (Germany, ausfags, Russian, and candians are all very strong (nyuk nyuk) in this area)

this is not knock at OP (as he's at least IN college, and intends to be something moar..substantial), just perspective for /fit/
>> Anonymous
How do women get hot looking bodies in the gym? Does this require an hour of cardio and weights? What would you recommend for a women who wants to be 110 and look good naked. What is the most effective workoug regime?
>> PT
>>326101
Low carb. Lowering your calories too significantly will slow your metabolism. Make sure the carbs are good carbs, vegetables and fruit sorta things. No potatoes or white bread. Full body workouts 3x a week. Focus on decreased rest periods between sets and maintaining stength. It may not be possible to get very much stronger on low carb but you can maintain yoru muscle mass and the more GH you can get circulating the better fatloss will go

>>326134
Focus your training around lacrosse and keep your diet controlled and the physique results will follow. Look up westside for skinny bastards since it is a good way for skinny athletic types to put on muscle. if gaining muscle isn't your main concern Charles Staley's Escalated Density training is a great idea. It will increase strength and endurance and athleticism quite a bit. Agility is sport specific so lacrosse drills are the best way to learn to move better in lacrosse
>> PT
>>326023
Look at articles on dragondoor about olympic bodyweight stuff or Beastskills.com.

beyond that lots of normal pushups and overhead presses with weights should get you the shoulder stability and strength you need. even if you cannot do a handstand press you can pratice your balance against a wall with your elbows locked. Its a long path but if you work towards taht goal specifically it shouldnt be a problem

>>326061
Not a doctor yet sorry. my guess would be that they are a bad diea. go ask a doctor.

>>326164
if your nutrition, sleep, or other recovery type things arent all good then soreness can take a while to abate and results will be slower. Make sure you are getting enough calories from both all 3 macro nutrients and 8-10 hours of sleep. Soreness should accompany hard workouts and new movements but if the same movements make you sore every time you may have to reexamine your program.
>> PT
>>326190
This might mean that you are in need of more recovery work. try walking or moderate jogging on off days to get your blood flowing, this may reduce soreness, increase appetite and lead to begger gains.
>> PT
To the rep questions in general 5 is a good number which is why there are so many 5x5 type programs floating around. Sometimes throwing in a very high rep set is a good idea in order to increase capillary density. This is most helpful in the quads because they have a lot of slow twitch fibers that will respond to this as well.

staying in the below 10 range is for the best. Once you become more intermediate you may have to drop down to the 1-3 rep range in order to build more strength in order to make progress in the higher rep ranges. Certain body parts can also respond differently. Many people feel the Calves and deltoids require more reps to really grow. But for 90% of your needs doing 4-8 repetitions is in your best interest.
>> PT
>>326374
The NCCPT class i took had a great teacher. but in my class were - A male stripper, A college dropout, A single mom, and 2 women who had been asked to work as personal trainers at LA fitness because they looked the part. Never get a trainer at LA fitness.

certainly personal trainers are more motivational speakers hired to baby fat people than anything. The ones with any real skill become strength coaches in order to have a stable job in the longterm.
>> PT
>>326706
If you wanted to weigh 110 and have a 'hot body' then you had probably better be under 5'4. my best advice to most women is to really forget scale weight once they are relatively lean and focus on taking pictures and comparing appearance for their goals. I have seen plenty of squishy 112lbs girls who certainly do not qualify as having hot bodies.

Weight training for women shouldn't be much different than for men. The same principles apply although many women find they need more sets to really get the muscles worked. Figureathlete.com is a great reasource for women looking to really move into the realm of goddess.
>> Anonymous
Where exactly can you work with a NCCPT cert? What does that get you? Is it a wise investment? Seems like most health clubs require better certifications. I'm currently going to college too, going to major in exercise science and get certified when i graduate, but i was wondering if i should get an nccpt cert to build some experience.

TL:DR what does that cert enable you to do?
>> PT
>>327341
NCCPT opens the door at any LA fitness since the guy who wrote the book is the head of fitness standards there or something silly like that. it doesnt get you into 24 hour fitness but is acceptable at Gold's gym. (i was going to joing their 'team america' personal trainer squad but i got mycert to late in the summer and had to return to school too many miles away).

If experience is the goal, find a gym you want to work at and get the certification they require and work there. Once you graduate NSCA's CSCS is the most solid cert i think you could get.
>> Anonymous
>>327352
So what made you decide to go for NCCPT and not something like a NASM cert?