onehandbh
G.O.A.T.
Late afternoon a couple hours after lunch.
But, in reality, I'm a bit more flexible. Whenever I can squeeze it into my schedule.
But, in reality, I'm a bit more flexible. Whenever I can squeeze it into my schedule.
Big_Dangerous
Talk Tennis Guru
And works an 8 hour a day job? I call ******** on that. Nobody can sustain that everyday. And who has time to spend 4 hours in the gym before working an 8 hour day and then 3 hours of sports at night... No offense, but that's just insanely idiotic. I'm all for fitness and staying in shape, but how do you have any life whatsoever if you spend 15 hours a day working/working out? And no ****ing way you can do a 4 hour workout every morning on like 6 hours of sleep.
"No no no, nothing about this adds up at all."
Rago
Hall of Fame
A person can either train long or train hard.
Claiming to do both = bullsh!t alert unless the person is blasting a bunch of gear.
1 hr a day of quality resistance training (full body) twice week and a bit of cardio on other days should be more than enough for the average Joe.
Squats and chin ups probably hit most of the muscles in the body; best bang for buck right there.
Big_Dangerous
Talk Tennis Guru
Yeah, I saw his break down, and I'm like you need 4 hours in the gym to burn 1200-1400 calories?
For legs, I usually hit 12-1400 calories in like 70-90 minutes with some cardio on a resistance bike, motion trainer/elliptical.
Yeah, I have a route with Kettlebells that has squats, slashes, swings, tows, etc. It pretty much works everything and I'm left pretty sore the next day or so.
onehandbh
G.O.A.T.
Been traveling quite a bit the last couple months so it has been harder to eat a consistent diet. Also got a little less sleep.
As a result, strength-wise, I seem to have stalled in some of the exercises or progress has slowed.
Over the last several months, the only other exercise besides the workouts you gave me has been some tennis (doubles) and occasionally yoga.
I don't really get much of a workout from doubles, so I might start playing some pickup basketball and/or ultimate frisbee since it gets me running more in an explosive way. Have only played basketball 2-3 times in the last 10+ years and was curious what my standing vertical currently is. It is now only 23 inches.
Is it reasonable to add some sort of vertical jump program on top of the full body workout you gave me (where I go to the gym every 3 to 4 days)?
Or should they be done during different periods/times?
travlerajm
Talk Tennis Guru
Help me out here... In the Ang Lee Hulk movie starring Eric Bana, in which track-and-field event scene do you think The Hulk had the best form? I can’t decide. I am hoping you are the right person to help.
A. Shotput
B. Discus
C. Hammer throw
D. Triple-Jump
E. Sprint
F. Other?
A. Shotput
B. Discus
C. Hammer throw
D. Triple-Jump
E. Sprint
F. Other?
D
Deleted member 77403
Guest
Back in this thread. Apologies for the delay. I will start catching up on everything that has been going on and answering the questions. 
onehandbh
G.O.A.T.
Another update. After a long vacation that included lots of daily walking and little other exercise, I lost a few pounds (both fat & muscle).
Overall, compared to when I started the workout program, I am now at about the same lean mass, dropped 3.5% bodyfat, and a bit stronger.
Update:
Nov 7, 2018: (Start date of using Hitman workout)
74.4 kg
17.3% bf
Dec 11, 2018:
74.4 kg
15.7% bf
Jan 25, 2019:
74.6 kg
15.3% bf
Apr 26, 2019:
73.5 kg
14.5% bf
June 25, 2019:
71.8 kg
13.8% bf
Overall, compared to when I started the workout program, I am now at about the same lean mass, dropped 3.5% bodyfat, and a bit stronger.
Update:
Nov 7, 2018: (Start date of using Hitman workout)
74.4 kg
17.3% bf
Dec 11, 2018:
74.4 kg
15.7% bf
Jan 25, 2019:
74.6 kg
15.3% bf
Apr 26, 2019:
73.5 kg
14.5% bf
June 25, 2019:
71.8 kg
13.8% bf
Pandora Mikado
Semi-Pro
Hello Hitman.
While visiting Asia I caught up with a friend who used to be a regular in this forum, he recommended you and this thread for advice on physio and recovery.
It appears I might have a minor case of shoulder impingement. The symptoms are I cannot “lift” on the backhand side like normal and serve power is compromised I would guess by about 30-40%. I likely have developed shoulder impingement due to using 1HBH improperly when coaching [i am usually a 2H but use 1H because of feeding].
Everything I have read online suggests anti-inflammatory like Asprin or Ibuprofen, this is fine. The trouble is it also appears I need to stop tennis for about 2-3 months which is really a last measure, because students depend on me. Especially in summers, when they have more time from school to commit to their development.
My question is this - if I power through the occasional stab of pain when I hit a topspin 1HBH, what potential worse case scenario am I looking at?
Do you think there’s permanent risk? If I can just get through the next 2.5 months I’m okay taking an extended break when school begins again. There’s 1 kid whom I am especially bonded with and it would severely affect her development if I wasn’t able to give court time the next few months.
Thank you for any advice and guidance on the above issue!!
While visiting Asia I caught up with a friend who used to be a regular in this forum, he recommended you and this thread for advice on physio and recovery.
It appears I might have a minor case of shoulder impingement. The symptoms are I cannot “lift” on the backhand side like normal and serve power is compromised I would guess by about 30-40%. I likely have developed shoulder impingement due to using 1HBH improperly when coaching [i am usually a 2H but use 1H because of feeding].
Everything I have read online suggests anti-inflammatory like Asprin or Ibuprofen, this is fine. The trouble is it also appears I need to stop tennis for about 2-3 months which is really a last measure, because students depend on me. Especially in summers, when they have more time from school to commit to their development.
My question is this - if I power through the occasional stab of pain when I hit a topspin 1HBH, what potential worse case scenario am I looking at?
Do you think there’s permanent risk? If I can just get through the next 2.5 months I’m okay taking an extended break when school begins again. There’s 1 kid whom I am especially bonded with and it would severely affect her development if I wasn’t able to give court time the next few months.
Thank you for any advice and guidance on the above issue!!
Pandora Mikado
Semi-Pro
Well, because I always have 1-3 balls in my hand during drills + feeding over the years I’ve ended up using a lot of 1H [usually continental grip].
Naturally I am a 2H player, the impingement might have set in because I may be hitting a little late. I never really technically tried to learn it.
Thank you for your questions!
D
Deleted member 77403
Guest
I will be back to answer questions at the conclusion of Wimbledon. Thanks for your patience.
Pandora Mikado
Semi-Pro
Have a good one! In the meanwhile I am pursuing a different strategy, left handed tennis! It’s got ups and downs but if I stick with it for a few months I should to be able to continue classes with the kids. With a rebound wall I’m getting better left handed quite well!
CiscoPC600
Hall of Fame
Well, I need to follow your advice as months later I'm in the same position. Stamina in back to back days of tournament matches (singles and doubles) is not where I want it to be. My IT bands and quads always feel sore the next day to the point where I'm not moving as well...and that's despite following a regimented stretching routine before and after. I know I could play less draws but sometimes you get knocked out in the early round and it sucks to be done.
So, I wanted to do a follow up, what kind of cardio training plan would you recommend? In other words, should I be doing sprints? Long distance running? How long should I jump rope? How many days a week?
I currently play tennis 3-4 times a week--most of the time 4 times. So that's how much time I have after work haha. My footwork is the source of my problems and that's caused by fatigue, so I'm ready to make an actual change. Hit me, Hitman.
onehandbh
G.O.A.T.
One more update before I go on another vacation.
Bodyfat now down to 11.8% and gained a little more weight back at the same time.
The only change in the last two months or so is that I started to eat a little more and also started playing some singles (tennis) a little bit instead of just doubles.
Date
bodyweight
bodyfat%
Nov 7, 2018: (Start date of using Hitman workout)
74.4 kg
17.3% bf
Dec 11, 2018:
74.4 kg
15.7% bf
Jan 25, 2019:
74.6 kg
15.3% bf
Apr 26, 2019:
73.5 kg
14.5% bf
June 25, 2019:
71.8 kg
13.8% bf
July 25, 2019
73.3 kg
11.8% bf
Bodyfat now down to 11.8% and gained a little more weight back at the same time.
The only change in the last two months or so is that I started to eat a little more and also started playing some singles (tennis) a little bit instead of just doubles.
Date
bodyweight
bodyfat%
Nov 7, 2018: (Start date of using Hitman workout)
74.4 kg
17.3% bf
Dec 11, 2018:
74.4 kg
15.7% bf
Jan 25, 2019:
74.6 kg
15.3% bf
Apr 26, 2019:
73.5 kg
14.5% bf
June 25, 2019:
71.8 kg
13.8% bf
July 25, 2019
73.3 kg
11.8% bf
Username_
Hall of Fame
congratulations! keep up the good work.
D
Deleted member 77403
Guest
Depends. I have had periods where I trained very early in the morning, mid morning, afternoon, early evening and even late evening. It is about getting into a routine that works, once you settle into that routine, it becomes quite straight forward in my experience anyway. Though the majority of my training has been early afternoon.
D
Deleted member 77403
Guest
Well done! You have made some very impressive changes there, and I understand it was not easy to follow what I gave you, but you took the most important out of the routine and applied it and that is the consistency. People always ask me what is the magic pill, what is the trick, and it is quite simple, it is consistency. Once you know the correct path, you just need to be consistent. Keep at it, but remember, the lower your body fat goes, the more the diet will be come crucial to help you stay there. Providing the correct nutrient dense sources of food will help manage your metabolic rate and most importantly keep your hormones in check. The key is always to make sure you have the right levels of each hormone, if you have that, everything else becomes a lot more manageable. Keep at it, looking forward for the the next update.
D
Deleted member 77403
Guest
Are you talking about the scene with the military in the desert? If you look at each of those things you stated, you can see they require a ton of fast twitch muscle fibers for the explosive ballistic movement. So, all those things have a lot in common in regards to how the body responds. Very difficult for me to say decisively which one the hulk does best.
D
Deleted member 77403
Guest
When I am in maintenance mode, I give myself two meals a week. When I am in bulking mode, I actually don't eat those types of foods, I increase the quantity and even possibly the frequency of the cleaner foods I eat when I get ripped and just don't do anywhere close to the same amount of cardio. The diet doesn't really need to change that much, but of course, it is wise to treat yourself once or twice a week, since the brain works on a reward basis. Cheat meals actually play a very important part helping you continuously adhere to a healthy lifestyle, because by allowing yourself that once or twice a week, you prevent yourself from falling off the wagon after a prolonged strict diet. Also, the majority of us have social circles that we participate in, so if for those you make them the days where you let your hair down, it also helps, because it feels like you are not missing out, you are putting in the hard work, so you can enjoy the occasional treat.
megamind
Legend
First, I'd like to say thank you, I've learned a lot by reading this thread.
I'd love it if you could help me out with these questions
1) How do you conquer skinny-fatness?
When I first started going to the gym about 2.5 months ago (had never done weights before), I was at 22% body fat with very little muscle, so I decided to cut (hope that was the right decision). Now, I'm at 18%.
Overall, I am a little stronger, but I don't feel/look that much stronger (I'm still skinny fat imo). For example, when I started I could only 1 set of 10 bench presses at 40 lbs, and now I can do that at 75 lbs.
I'm planning on cutting till about 16% BF before bulking, but I'm sort of anxious to start bulking lol / just tired of being skinnyfat. Does 16% sound like a good time to go to maintenance and then bulking? For cutting, I've been doing 16-8 intermittent fasting daily, a 400-500 calorie deficit daily, and about 0.8g/lb protein a day, 3 strength workouts a week, and 2 cardio workouts a week.
Would love to hear your thoughts on my situation, and how I can get out of this skinny fat conundrum
2) imo, personal trainers have bad rep. But you obviously know you're ****. How do you go about finding the ppl, like you, who actually know what they're doing?
I'd love it if you could help me out with these questions
1) How do you conquer skinny-fatness?
When I first started going to the gym about 2.5 months ago (had never done weights before), I was at 22% body fat with very little muscle, so I decided to cut (hope that was the right decision). Now, I'm at 18%.
Overall, I am a little stronger, but I don't feel/look that much stronger (I'm still skinny fat imo). For example, when I started I could only 1 set of 10 bench presses at 40 lbs, and now I can do that at 75 lbs.
I'm planning on cutting till about 16% BF before bulking, but I'm sort of anxious to start bulking lol / just tired of being skinnyfat. Does 16% sound like a good time to go to maintenance and then bulking? For cutting, I've been doing 16-8 intermittent fasting daily, a 400-500 calorie deficit daily, and about 0.8g/lb protein a day, 3 strength workouts a week, and 2 cardio workouts a week.
Would love to hear your thoughts on my situation, and how I can get out of this skinny fat conundrum
2) imo, personal trainers have bad rep. But you obviously know you're ****. How do you go about finding the ppl, like you, who actually know what they're doing?
styksnstryngs
Professional
Hey @Hitman, how sore do you think I could be after an hour to an hour and a half of lifting? I'm hitting the gym 6 days a week, abs 4 of those days, and a 30 minute jog every morning. Here's my schedule:
Monday- Back and Biceps
Tuesday- Legs/Shoulder
Wednesday- Off
Thursday- Chest/back
Friday- Arms
Saturday- Legs/Shoulder
Sunday- Chest/Triceps
I ask because I'm definitely not getting as sore as I was just a couple months ago when I started lifting, but my progress with newbie gains is still pretty good. Also, how much longer do you think the newbie gains will last? I've been really committed and I'm already pretty much addicted, but I'm trying to retain as much muscle mass while I cut (endomorph, probably around 14-16% bf right now) and then start bulking around December. I hope to bench 3x10 135lbs by then, right now I'm at 3x10 with 115. A lot of things, but some general advice would be appreciated.
Monday- Back and Biceps
Tuesday- Legs/Shoulder
Wednesday- Off
Thursday- Chest/back
Friday- Arms
Saturday- Legs/Shoulder
Sunday- Chest/Triceps
I ask because I'm definitely not getting as sore as I was just a couple months ago when I started lifting, but my progress with newbie gains is still pretty good. Also, how much longer do you think the newbie gains will last? I've been really committed and I'm already pretty much addicted, but I'm trying to retain as much muscle mass while I cut (endomorph, probably around 14-16% bf right now) and then start bulking around December. I hope to bench 3x10 135lbs by then, right now I'm at 3x10 with 115. A lot of things, but some general advice would be appreciated.
SpinControl
Rookie
Hitman, do you know anything about BioTe?
Per a radio guy in my city, he swears by it. He's in his 60's and says that he feels 20 years younger.
Just wondering because I am considering it myself! Added energy and potential weight loss (hopefully, as it also can cause gain).
NOTE: It's for both men and women; (cenegenics) studies are inconclusive according to my doctor.
[update: sorry, Hitman, I thought you posted the quote, so I changed my reply.]
T1000
Legend
Soreness is not a good way to measure if a workout is effective or not. The body adapts quickly so you don’t really get sore after lifting after a couple weeks. If you’re still seeing results then the program is working. Newbie gains last somewhere around 8-18 months.
thehustler
Semi-Pro
Why is there a red dot in the middle of my chest and now why is it moving up to my fdsajkfl;jalk vjsdfklsd akl;fjwero;qjrp...........................
D
Deleted member 77403
Guest
I will be back to answer all outstanding questions very soon.
megamind
Legend
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A
Academykid01
Guest
deleted member
Anyone know wha happened?
onehandbh
G.O.A.T.
Okay, it's been almost a year now.
Final update before I switch to a different workout.
Starting stats on Nov 7, 2018:
total weight: 74.4 kg
bodyfat%: 17.3 (12.87 kg)
lean body mass: 61.53
Ending stats on Oct 20, 2019:
total weight: 71.2 kg
bodyfat%: 12.0% (8.54 kg)
lean body mass: 62.66 kg
So overall in the last year, I lost 7.0 lbs of total bodyweight, but...
I gained about 2.5 lbs of muscle and lost 9.5 lbs of fat.
Final update before I switch to a different workout.
Starting stats on Nov 7, 2018:
total weight: 74.4 kg
bodyfat%: 17.3 (12.87 kg)
lean body mass: 61.53
Ending stats on Oct 20, 2019:
total weight: 71.2 kg
bodyfat%: 12.0% (8.54 kg)
lean body mass: 62.66 kg
So overall in the last year, I lost 7.0 lbs of total bodyweight, but...
I gained about 2.5 lbs of muscle and lost 9.5 lbs of fat.
T1000
Legend
That’s some great progress. Congrats
Tennis_Hands
Banned
You could thank him anyway. Even if he isn't reading right now, I believe that he will sometime into the future. I trust that he will also return, so work to make him (and yourself obviously) proud.
Raul_SJ
G.O.A.T.
You say you actually work out less now? What Hitman advice were you following?
onehandbh
G.O.A.T.
Just looked back and I was wrong. I was working out once every 5-7 days but it was a full body workout that took a long time.
Switched to shorter but more frequent workouts. They last about 1 hour total including warmup and I go every 3-4 days a week, with occasionally longer breaks when traveling or tired. I said I was looking to get a little leaner and maybe gain a little muscle.
The workout he gave me is on page 3 of this thread. The two areas that probably limited the effectness were 1) lack of sleep 2) inconsistent diet (I eat what I want) 3) I rarely did ab exercises b/c they were at the end of the workou and I either ran out of time or got lazy.
Here is the workout I followed from @Hitman: I also used to eat right after exercising and I instead waited about 30-45 min before eating.
---
Protein synthesis stimulation is about a 72 hour window, so you are good to hit a muscle every three to four days depending on just how genetically gifted you are. With what you have shown we, we are going to do the following - a barbell workout, alternating with a dumbbell workout. The idea behind this is, your sympathetic nervous will be taxed more, if the pressure your body feels while doing the same movements is changed for the more stable barbell to more unstable dumbbell which recruits more motor neurons and stabilizer muscles.
So you have workout A and workout B
Workout A - The Barbell workout (Each exercise to be done between 8 to 12 reps and for four working sets)
Flat Bench Press
Barbell Back Squat
Barbell Dead Lift
Barbell Miltary Shoulder Press
Bent over Barbell Row
Standing Barbell Curls
Workout B - The Dumbell workout (Each exercise to be done between 8 to 12 reps and for four working sets)
Incline Dumbbell Press
Dumbbell Lunges
Bent Over Dumbbell rows
Shoulder Dumbbell Press
Standing Alternate Dumbbell Curls
Plank to failure and Hanging Leg raises to failure
Repeat cycle. I want you to try this for six weeks at least, and steadily increase the weight, focus on progressive overload, to get bigger, and stronger. As for your diet, try to get more protein in, so you can benefit from this workout, a whey protein supplement can help post workout, and a caesin protein can help in the evenings.
BeatlesFan
Bionic Poster
I hope he returns in 2020, I sure have missed his input and his decency. A truly great poster!
Raul_SJ
G.O.A.T.
I'm back, and this thread is back in business.
Right shoulder pain started 4 months ago. First started as a pain at night. Continued to play tennis for a month as it did not really affect my shots.
But then the pain got worse at night and then particularly painful on the serve. Haven't played and served in 3 months.
Suspect it is a repetitive stress injury from tennis. Been serving 20 years with safe proper form and no issues. This is the first shoulder issue.
Primary Doc gave me a cortisone shot but don't think that has really helped. Waiting for PT approval.
MRI Report:
Mild tendinosis of the supraspinatus and infraspinatus tendons, without high grade partial or full-thickness tear.
The subscapularis tendon, teres minor and long head biceps tendon are intact. Muscular bulk is maintained.
Labrum: There remains grossly intact. Acromioclavicular joint: anatomic in alignment. Subacromial and subdeltoid bursa: Normal.
Glenohumeral joint: No joint effusion or synovitis. Soft tissues: Remaining visualized soft tissues are unremarkable. Osseous structures: Normal.
Impression:
1) Mild superior rotator cuff tendinosis, without high grade partial or full-thickness tear.
2) Remaining rotator cuff, long head biceps tendon and labrum are intact.
Range of Motion
Shoulder Flexion: only about 130 degrees instead of normal 180 degrees.
Shoulder Extension: only about 30 degrees instead of normal 60 degrees.
Shoulder Abduction: only about 130 degrees instead of normal 180 degrees. (No pain at abduction from 90-130 degrees. Beyond 130d, mainly stiffness, but not pain.
ExternalShoulderRotation: Very Painful.Only about 30 degrees instead of 90 normal degrees.
InternalShoulderRotation: Very Painful. Cannot even get to the position of that guy in the pic reaching behind his back.
![52-image[11].png](http://1h6wllf3f4qfut1832zlo21e-wpengine.netdna-ssl.com/wp-content/uploads/blogger/52-image[11].png)
Treatment:
Waiting for PT approval. Have been doing simple pendulum exercise with 10 pound weight. Been trying to ice but need to do it more times per day. Feels bit better after icing and hot shower. Pain does not really affect daily activities but I wish to return to tennis serving quickly. The "improvement" has been so minimal over the last month that it feels like it will take forever to heal... I gather that tendons have lower blood supply and are much slower to heal and the idea is to get flowing to the area to promote healing (thru icing, heating, stretching).
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IowaGuy
Hall of Fame
Right shoulder pain started 4 months ago. First started as a pain at night. Continued to play tennis for a month as it did not really affect my shots.
But then the pain got worse at night and then particularly painful on the serve. Haven't played and served in 3 months.
Suspect it is a repetitive stress injury from tennis. Been serving 20 years with safe proper form and no issues. This is the first shoulder issue.
Primary Doc gave me a cortisone shot but don't think that has really helped. Waiting for PT approval.
MRI Report:Mild tendinosis of the supraspinatus and infraspinatus tendons, without high grade partial or full-thickness tear.The subscapularis tendon, teres minor and long head biceps tendon are intact. Muscular bulk is maintained.Labrum: There remains grossly intact. Acromioclavicular joint: anatomic in alignment. Subacromial and subdeltoid bursa: Normal.Glenohumeral joint: No joint effusion or synovitis. Soft tissues: Remaining visualized soft tissues are unremarkable. Osseous structures: Normal.Impression:1) Mild superior rotator cuff tendinosis, without high grade partial or full-thickness tear.2) Remaining rotator cuff, long head biceps tendon and labrum are intact.
Range of Motion
Shoulder Flexion: only about 130 degrees instead of normal 180 degrees.Shoulder Extension: only about 30 degrees instead of normal 60 degrees.Shoulder Abduction: only about 130 degrees instead of normal 180 degrees. (No pain at abduction from 90-130 degrees. Beyond 130d, mainly stiffness, but not pain.ExternalShoulderRotation: Very Painful.Only about 30 degrees instead of 90 normal degrees.InternalShoulderRotation: Very Painful. Cannot even get to the position of that guy in the pic reaching behind his back.<--------- Cannot even get to this position. Very Painful.Treatment:Waiting for PT approval. Have been doing simple pendulum exercise with 10 pound weight. Been trying to ice but need to do it more times per day. Feels bit better after icing and hot shower. Pain does not really affect daily activities but I wish to return to tennis serving quickly. The "improvement" has been so minimal over the last month that it feels like it will take forever to heal... I gather that tendons have lower blood supply and are much slower to heal and the idea is to get flowing to the area to promote healing (thru icing, heating, stretching).
@Raul_SJ - how old are you?
Raul_SJ
G.O.A.T.
IowaGuy
Hall of Fame
I am old. I try to put my age out of my mind.
Just curious because as we all know, as we get older we heal more slowly.
You seem very anxious to get back to tennis (I have been too, when I've been injured for weeks at a time).
Maybe take a few months off from tennis and do a different low-impact activity such as yoga? (I did this with a recent injury and came back stronger after yoga + rehab.)
