I tried to be pretty explicit about that in the README. However, the project is now 5 years old and I have yet to hear of a single case where this approach has failed to weed out the vast majority of spam submissions.
This all looks unnecessarily complicated. I had really bad posture for most of my life and I fixed it with two things: deadlifts and cable rows. After the major muscular weaknesses are corrected (and those two exercises will correct them), it's just a matter of habit correction- stand while you work, walk with your stomach tight and shoulders back, don't let yourself slouch when you sit, etc.
This ain't rocket science. You don't need to spend an hour a day with 10 different exercises. You can fix the muscular weaknesses in 30 minutes, once a week.
If your posture problem is related to too poor flexibility, deadlift will not fix the problems. On the contrary, you can potentially put your back at severe risk as your form will break down.
You don't need to spend an hour a day, but not nearly all posture issues are down to muscular weakness.
For my part, I discovered my posture problems as a result of deadlifts and squats, that eventually got to sufficient weight that I was unable to compensate or work around the underlying lack of flexibility and ended up dangerously close to properly hurting my back.
The key with deads (or any other lift) is to get the form right first.
Doing full ROM lifts will improve your flexibility. I find this holds true more for squats than deads, specifically (you're getting pressed down with the bar, and have to retain proper back/spine alignment), but it's all useful.
If your form's breaking down, you're lifting too heavy.
What causes other than muscle weakness do you identify as causing posture issues?
If you're not flexible enough, you're not able to do full ROM lifts with proper form.
Once you're flexible enough to actually do the lifts properly, I agree you will see it improving further. But if you're flexible to do the lifts properly, you don't really have a problem.
When I started was not physically able at all to get reasonable depth in my squats before I would either need to stop or curve my back, no matter the weight. I also could hardly bend over while keeping my back firm - it'd be like stretching a violin string along the back of my legs.
A couple of months of stretches from my pysiotherapist got my squats from about 60kg to about 140kg in less than 6 months, after I'd spent the previous 6 months stalled completely because any attempt to go higher led to total form breakdown, and a lot of time before that with abysmally slow progress.
Doing squats (and, if necessary, additional mobility work) will increase your flexibility.
Doing light / BW / goblet squats is very low risk, and will help iron out your form.
My point is that if your form is crap, and you're using any added load, then you're going too heavy. If your form is crap at BW (and adding a modest load, 45-95# for most trainees) doesn't iron that out (sometimes a bit of "bar discipline" does help sort out form), then, yes, work on form.
My experience is that you want to eliminate the obvious and simple stuff first (Occam's Razor), and that for most trainees I've seen, starting with simple cues and light weights addresses form issues sufficiently. KISS.
Given that poor posture seems, at least in my case, to be a lack of good habit, how did you address this part? The exercises are intentional and engage the mind actively. But bad posture is what I do when I'm not paying attention... this seems particularly important if the OP is correct in stating that exercise will improve already good posture and further degrade bad.
Why was this article suddenly de-ranked? It was on the front page, and literally 10 seconds later it is on page 3. Is there some kind of rule that this article violated? Who makes this decision? Why is there not any transparency on if an article is de-ranked and why?
There's an argument, though I don't want to put words into PG's mouth regarding his reasoning, that lack of transparency is a form of protection against voting manipulation, as it's harder to trick a system if you don't understand the system - security through obscurity really.
As it dropped only to page 3, not further, I would hazard a guess that it's more to do with timing, for example maybe a post that's <60 minutes old requires less votes to get a high position than a post that's 60+ minutes old, and it's a hard line rather than gradual? Pure speculation on my part, but if you're interested the answer may (or may not) lie within https://github.com/nex3/arc/blob/master/lib/news.arc
I read this article around the time it was first published, and it has changed my life. I know it sounds corny and cliched, but it's true. This article was the first seed in my head that I needed to change the way I was doing things.
It took me about 18 months after reading it to actually buckle down and start lifting, but it's no doubt that the journey started here. I ended up reading "Starting Strength" and started up on the program. It's been about 6 months now and I'm stronger than I've ever been in my entire life- by a significant margin. I've gained 40 pounds of muscle. I feel confident, capable, and strong.
The only downside is that I cannot fit into regular clothes anymore- I have to buy clothes made for fat people and just deal with the extra room in the midsection. I also eat an incredible amount of food, which can get tiring and expensive (I eat $40 a week in steak alone). Overall, though, I'm thoroughly satisfied with the path that I'm on, and wish I had started years earlier.
Congrats and I concur. I wasted 2 years at the gym before I stumbled over "Starting Strength". I just decided to go for it, because I had the feeling that most people, including me, are just messing around wasting time at the gym.
And here's why. _Proper_ squats and deadlifts are hard. You breathe heavily, your whole body (as opposed to just certain muscles) exhausts itself in just a few movements. In the beginning you go to bed with every muscle sore. But I figured: It's pointless to go to the gym and avoid strain and exhaustion. So I might just as well aim for it.
And I did the Ripptoe program, and my life changed for the better.
My posture, ruined by years of computer programming, was fixed in less than two months. People started asking me if I've grown recently. I was just standing and walking properly.
My mood nowadays is good 99% of the time. It's just hard to be depressed or care about the little annoyances (or the whining of some people) when your body is strong. I don't know why exactly, but the mood improvement is significant, lasting and one of the best benefits of weightlifting. I can still enjoy every good thing that happens, but I don't sweat the bad stuff as much. I just shrug it off. A wonderful feeling to be able to do that consistently.
People react differently to me. Women, as you would expect, initiate flirting and so forth, but also I get the feeling that other men, children and the elderly, just look at me in a kinder way. Perhaps increasing strength also makes one seem more reliable. Or maybe they think I am used to hard work. Well, I guess they are right. Building strength is hard work.
There's one downside to all that.
When I started to follow the Ripptoe program, the barbell area at my gym was mostly deserted. After a year or so it's almost always busy. Perhaps I inspired the others or it's a general fitness trend of "less BS" and "back to the fundamentals". But if they don't expand that barbell area and install a few more chin-up bars this year, I'll have to find a new gym where I don't have to wait up to 30 minutes to start lifting.
"My posture, ruined by years of computer programming, was fixed in less than two months."
Would you mind sharing the 80/20 gist of what aspect mainly contributed to that? I'm sure the best method would be to follow the program totally, but if one wanted just to see gains in that area with the least possible investment, what would you recommend?
Posterior chain exercise. Between general posture, sitting, slouching, and the tendency for many people to emphasize "mirror / beach muscles" -- chest and biceps, as well as age-related sarcopenia (muscle loss at the rate of about 0.5 lb/year past your mid/late 20s), most people are losing muscle, including the "posterior chain" (calves, hamstrings, glutes, spinal erectors, traps, lats, rhomboids) which support the body and spine.
You strengthen the posterior chain by training it: squats, deadlifts, rows, chins, power cleans.
The best way to get the gains you're looking for with the least possible investment is to do the program. Get the book. Do the program. Three workouts per week. Squats, deads, bench, press, power cleans, chins. Six to nine months will change your life.
As for your questions, I'd strongly recommend looking over the Wit and Wisdom of Mark Rippetoe page as well, I believe you'd benefit from it, particularly the entry beginning "Responding to someone who wanted the book".
The single-best exercise for my back was doing squats. Those, probably mixed with deadlifts, build up my back muscles and my posture corrected itself. (I was slouching a lot.) I just can't think of anything more effective than those two exercises. (Perhaps swimming, though.)
I also recommend proper warmups. e.g. start with no or very little weight, and then keep adding until you reach your maximum, then do 3 sets at the maximum. I usually do 5 - 8 reps each set.
As for time investment: 2 - 3 times a week (doesn't matter if I was tired or lazy, I knew I would feel fantastic at or after the gym), 60 - 90 minutes each time. (no time-wasting, breaks only as long as necessary.)
As for 80/20: After doing the squats and the deadweights, I usually feel very motivated to keep doing other things. It's really switching the body into "workout"-mode.
That is fantastic info about actual execution, many congratulations to you. It will be great if you could please share your age group range (very roughly; 20+, 30+, 40+ etc). Just trying to relate the results with the age group.
When I was a competitive ski racer I used to ave to buy pants 2-4 sizes bigger than normal because my legs were so big. It was actually really annoying.
All the stuff from this article is what my coach used to have us do for weight training. This really isn't comprehensive, though. Weights are important but actually going out and using your abilities is important too.
I train three times a week - as little as twice a week is enough if you're pressed for time.
My back problems gradually improved over two years of training. I had a disk that had slipped gradually over the previous several years. Exquisitely painful episodes 3-4 times a year. Certainly not helped by my weight and lack of muscle tone. After a year of lifting I noticed that I recovered from these episodes quicker, and that the intervals between them were longer. I think it's well over a year now since the last. Obviously, don't even think about lifting if you are currently suffering back pain.
I believe there is general agreement that any strength program will be based around low-rep sets of exercises that involve a large number of muscle groups. Typically squats, power cleans, dead lifts, overhead presses and bench presses. Rippetoe's Starting Strength book and DVD are an excellent introduction to these. Eventually (6 - 18 months) you will plateau and need to change program. I'm currently using Jim Wendler's 5/3/1 and so far am very happy with it, but a beginner will progress faster with Rippetoe.
If you don't mind some extra, unsolicited advice;
- start with much lighter weights than you think you can handle and aim for regular, small weekly increases - even a pound or two is fine and quickly adds up.
- Be prepared to end a session the moment you feel any discomfort in your lower back, and don't return until it clears up completely. I didn't do this at first and each time ended up unable to train for a fortnight.
- technique matters. While these lifts are nothing like as complex as the olympic lifts, there is still some technique that you need to learn for your safety, and also to allow progress to occur. If possible film yourself from time to time to check you're not developing bad habits.
I've no doubt at all that you're significantly stronger, but not all of that 40 extra pounds is going to be muscle. You might want to reduce the amount you're eating now so that you don't have to eat at a deficit for so long later.
It's 40 pounds of muscle, give or take (at most) a couple of pounds of increased bone mass. I take weekly caliper-based readings of body fat percentage, which has fallen by over 10% in the last 6 months. Overall I've gained 20 pounds while losing 20 pounds of fat.
I'm sorry, but caliper readings are pretty inaccurate. Losing 20 pounds in 6 months is solid and believable, but it's hard to believe that you put on 20 lbs of muscle in 6 months. Generally accepted advice is that you can gain about 0.5 lb muscle/week, so I could see you putting on 12-15 lbs tops.
It's also very difficult to lose fat and gain muscle at the same time, especially if you're not a teenager anymore. Still, congrats on your progress!
Blackjack already said this, but humans can gain up to 0.5lbs of muscle per week. And this assumes perfect sleep, perfect diet, and a perfect workout regimen. A little more than that number is possible, but you have to be either genetically gifted, or use steroids. Assuming neither, the 40 pounds you gained over the past six months was mostly fat. You are probably confused because gaining muscle can make someone look less fat, as muscles are emphasized more.
Damballa is hiring in Atlanta, GA or possibly remote for the right candidate.
Damballa offers a line of security appliances for enterprises and ISP customers. The appliance identifies unknown and hidden threats long before traditional security solutions by monitoring network communications and doing a wealth of analysis and correlation on this data.
We're looking to hire multiple people for each of the following positions:
- Back-end engineer. C, Ruby. High-performance deep packet inspection and analysis.
- R&D Developer. Ruby, Clojure, C, Python, Java. Working with processing, storing and analyzing huge quantities of information using Hadoop, Couch and Cassandra.
If you explore the topic, there are solid reasons from performance, to vm ports, to readability for why refinements have been curtailed. I'm quite happy with this. The original refinement support would have held ruby back, even if it had its uses.
I was in a startlingly similar position a few years ago- I graduated from Georgia State. I went there not because it was the best school, but because tuition was paid (HOPE scholarship) and the classes were offered at flexible times so I could work while going to school. I had to turn down an acceptance from Tech because of that.
While it hurt my career initially, I think the value of education is drastically diminished in just a few short years. By the time I was 25 what I'd accomplished professionally mattered far more than where I went to school. Sure, I was still in debt from school so starting a company is difficult, but open source contributions and side projects are a signifcant part of my "resume" and far outweigh my schooling.