Recent content by richardc-s

  1. richardc-s

    safe lower back exercises?

    I was coming into this thread to suggest deadlifts, but looking at the way the conversation has so far panned out I don't think I'll bother :confused: As you are being so conscious about potential injury I suggest going to a PT and asking them to assess you. They could do it in a single session...
  2. richardc-s

    Any Glute exercises

    Couldn't agree more, I was going to mention hip flexors as a possible culprit. Before playing tennis or training legs at the gym I always hold a kneeling hip flexor stretch to lose them up. Makes a world of difference. When squatting I struggle to get down to depth if I haven't stretcher my hip...
  3. richardc-s

    building muscle and protein shakes & bars for older guys

    I like to go by the 80/20 rule with my eating... 80% is 'good stuff', 20% is whatever I fancy. So for example I will have scrambled egg for breakfast, tuna and rice for lunch, chicken and potato for dinner, then some ice cream for desert. All in all its a good solid diet but the small amount...
  4. richardc-s

    building muscle and protein shakes & bars for older guys

    I personally don't believe in the whole 30g protein thing. I average 200-225g protein per day as I do a lot of weight training and want to maximise muscle growth. That's normally split between around 4 meals, so an average of 50-60g protein per meal. If I could only absorb 30g per meal that...
  5. richardc-s

    Ideal body composition for a female tennis player?

    He doesn't mean juice fasting! He means steroid users.
  6. richardc-s

    Ideal body composition for a female tennis player?

    Good point, I should have said lean body mass, not just muscle. The reason the 2 women at 15% look so different is because one has plenty of muscle and the other one doesn't. They both still have 15% body fat. The one with muscle will weigh a lot more than the one who has no muscle. There are...
  7. richardc-s

    Criticise me... I mean, any advice?

    If you're playing a comp soon then there's no point trying to tweak the serve now as it'll likely get worse before it gets better. After the comp try out different ball tosses and see which one feels better for you. It definitely looks like you need to throw more into the court but you may also...
  8. richardc-s

    Criticise me... I mean, any advice?

    Throw the ball into the court more, right now it looks like it's too far back and you can't get your body weight into the shot. Also you don't seem to swing very fast, it's like you are tapping it in. What happens if you give your swing a bit more oomph?
  9. richardc-s

    Ideal body composition for a female tennis player?

    No I've not seen any particular body fat data but you can get a fairly good estimate just by looking. Lets take Wozniacki for example... She's 5ft10, 127lbs (according to Google) and I would say around 16% body fat. That gives her around 20lbs of fat and 107lbs of lean mass. As you are...
  10. richardc-s

    Ideal body composition for a female tennis player?

    How tall are you and what do you think your current body fat % is? Once you know that you can work out how much lean body mass you currently have have, compare it to a tennis player of your choice and then figure out how much muscle mass you would need to add to match them. For example I am...
  11. richardc-s

    Pre-Strung Racquet logos

    I recently got a Dunlop stencil and some ink so I could put 'the D' on my new-to-me Max 200G. Think it looks cool in an old school racket :D
  12. richardc-s

    Max squat and deadlift

    In that case eat 500 calories a day and don't bother weight training, you'll achieve the malnourished Djokovic look in no time ;)
  13. richardc-s

    Max squat and deadlift

    To be honest I nearly always squat with a barbell, but If I ever squat with dumbbells I do it like a goblet squat, normally using around 65lbs. I find it a good finisher after heavy barbell squats, doing something like 3 sets of 15. When squatting holding dumbbells by my side I find I can't...
  14. richardc-s

    Post Pictures of your Racquets and Tennis Gear

    Thanks. It's just a regular rattle can spray paint from a car accessories shop. I have also had success with graffiti paint. I don't bake them but I do dry then with a hairdryer for a few minutes after spraying... I don't know if it helps or not! Durability wise they are not as good as the...
  15. richardc-s

    Max squat and deadlift

    Dumbbell squats are good. Also look at goblet squats, I personally prefer them to dumbbell squats. You don't need a kettlebell to do them, just use the dumbbell you have.
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