Break For Injuries

sport injury

What’s up ? This is THE stephane ANDRE and today I didn’t train. I will tell you why, because I feel pain to my left shoulder and my 2 knees. 6 day ago, it was my leg day and you know, I hurt my right knee during a martial art session. So I used lightweight to train my leg.

Since around 6 months, I felt pain to my shoulder (shoulder impingement) because of the dumbbell overhead shoulder press and dumbbell bench press. Since 1 months, I hurt my right knee in a martial art sparring, because I wanted to avoid a punch and my leg (my knee) was in a bad position. I had 2 injuries . I searched an alternative exercise for the dumbbell overhead shoulder press and dumbbell bench press to decrease the pain and I found out. I wrote 2 articles about it. Click here and there .

Too much injuries

sport injury

As it was a leg day, I decided to do front squat with lightweight to not hurt to much my right knee. After my front squat session, I did leg press with one leg. After my warm-up set, I felt a pain in my left knee, it was like if someone hit my left knee with a knife, I stopped my rep immediately. It was the first time I felt this pain and I didn’t like it. I tried to do an another rep to see the gravity of the pain and I stopped my leg day here.

I did the half of my leg day’s program and I thought it was a good idea to test the new way to do dumbbell bench press without pain. When I was walking with the dumbbell in my hands, I felt the pain in my left knee. I did this dumbbell bench press variant and I validate it.

Usually after my workout, I eat my meal (my post workout is solid food). While I was eating my meal, I thought it was the time to make a break. 3 injuries is too much for me and I decided quickly to make a break of 1 month to really recover, because since 2015 I train regularly 6-7 days per weeks and the longest break I make was 10 days. Yeah, 10 days. When I realized it, I thank God of Light for his gratitude. And you know what ? When I slept, I felt I a little pain in the middle of my back. It means to do my front squat, my body compensated the weakness of my right knee with others parts of my body to be able to execute the movement.

Special recovery

Now, it’s the 6th days and I continue to write article for my blog and I learned what kind of injuries I have and I want to learn deeper about sport injuries because I scare to become like Ronnie Coleman. Ronnie Coleman is the best bodybuilder for me, it’s because of him I started seriously to train like a bodybuilder when I was on the streets. And now, see this living legend who can’t walk without a crutch, it’s too sad.

I want to have the best athletic body I can until I die, I’m more focus about sport injuries. More I know about it and more I can avoid it. Every day I do my stretching session and I do 2 special movements to help my left shoulder to decrease the pain. I will see on 15th July, if my recovery session is effective.

It’s important not to take lightly the pain of your body. I know a lot of people who had pains a few years ago and they had to do some surgery. Now, they can’t use their capacity at 100%.

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-Steph

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Hanging Leg Raises

hanging leg raises

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Suspended on a chin-up bar :

  • Inhale and back up your knees as high as possible by approaching your knees to your torso.

  • Exhale at the end of the movement

This exercise works :

  • The iliopsoas, rectus femoris, tensor fasciae latae when you raise your legs.

  • The rectus abdominis and a little less obliques work when you move your knees to your torso.

To target the work on abs, it’s advisable to make small oscillations of thighs without never having the knees below the horizontal.

Attention

Rotations of the torso to the machine are proscribed for people suffering from low back or having already had a herniated disc.

Variant

hanging leg raises variant

By raising your knees on the side alternately to the right and to the left, obliques work more intensely.

Abdominal lumbar balance

It’s necessary to work in a balanced way the abdominal’s muscles and the back’s muscles (erector spinae). A lack of tone of hypertonicity of one of these two muscle groups can create a bad posture, and over time, create pathologies.

Example

Hypertonicity of the lower part of the erector spinae (sacro lumbar mass) with a hypotonicity of the muscles of the abdomen, will create a hyperlordosis with an abdominal ptosis. This postural defect can sometimes (if it is taken in time) be diminished by exercises of reinforcement of the abdominal muscles.

Conversely, hypertonicity of the abdominal muscles with loosening (hypotonicity) of the erectors spinae, especially in the upper part (multifidus spinae, longissimus, iliocostalis), will create a kyphosis (rounding back ) with loss of lumbar vertebral arch. This postural defect can sometimes (if it taken in time) be diminished by exercises of reinforcement of erectors spinae muscles.

Hypertonicity erector spinae muscles lumbar vertebral arch Hypotonicity abdominal ptosis

Kyphosis Hypotonicity erector spinae muscles lumbar vertebral arch Hypertonicity abdomen

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-Steph

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A Pratical Tip To Validate Your Approach

data science tableau check

I have just enrolled in a Data Science course on Udemy  and I learned good stuff.

How was the A/B test « Number Of Product » ? Easy or difficult ?

Here is the result I found.

data science tableau check bar chart

I think you noticed there was something bizarre. There is an anomaly. We imagine that the more the client has products, the more the client is satisfied with the bank so this type of clients should stay in the bank.

In the first 2 bars we can see that a client who has 1 product is more likely to leave the bank than a client who has 2 products. But when a client has 3 or 4 products, we see a huge rate of clients leaving the bank.

Look, there is a little bizarre detail. In the 2nd bar, we can’t see the « Exited » label. This is because there is no place in the orange part to put the text. To make it simpler, we’ll remove the label « Exited ». Drag and drop on the « Exited » text label to the outside.

data science tableau check bar chart

data science tableau check bar chart

Perfect, we can read the percentages. On the 1st bar, we can see that among the client that have 1 products, 28% left the bank. On the 2nd bar, we can see that among clients who have 2 products, 8% left the bank. This show us that clients who have 1 products are more likely to leave the bank than clients with 2 products.

And for the next bars, we observe an anomaly. On the 3rd bar, we can see that among the clients who have 3 products, 83% left the bank. On the 4th bar, we can see that among clients who have 4 products, 100% left the bank. We clearly see that there is a problem and we need to do a deeper analysis to understand what is going on .

As a Data Scientist, we need to explain what happens in bars 3 and 4. Usually when a client has 3 or 4 banking products, that means he/she is satisfied and is loyal to the bank. But in our case, it’s the opposite because there is a high rate of client who left the bank. This is the time to do deeper analysis.

The first thing to analyze is the quality of the data. There is a very big anomaly and it may be because there is something insignificant in our data that disturbs the statistics. For example, it’s possible that when the bank selected these clients in this sample, there were very few clients with 4 products and all those clients with 4 products left the bank. Sometimes chance can create anomalies and you have to play attention to these effects of chance because they don’t seem important but they can create false interpretations.

To start, we will check the number of clients with 4 products.

In « Measure », move « Number Of Records » (which gives the number of observations) on « Label ».

data science tableau check bar chart

data science tableau check bar chart

We observe on the first 2 bars than many clients with 1 or 2 products selected for our sample. For clients with 3 or 4 products, we can see that there were fewer clients selected for our sample.

There are 220 clients with 3 products and 60 clients with 4 products. These small number of clients probably explain why we observe these anomalies.

In this sample of randomly selected clients, there are very few clients with 4 products and they all left the bank. In this situation, we can confirm that it’s a chance. When thing like that happen, you have to be very careful not to make conclusion too fast and make misinterpretations.

The conclusion is that a lot of clients have been selected for category 1 and 2. For category 3 and 4, there have been few clients selected so we can’t do accurate statistics. We need to do deeper analyze for these categories of clients with 3 and 4 products.

Now, let’s put the percentage back on the bar chart. Click on the « Back » button.

.

data science tableau check bar chart

Or do a click and drag of « SUM(Number of Record) » to outside.

data science tableau check bar chart

data science tableau check bar chart

We saw that there is an anomaly and what is interesting to do is to have a comment to remember to do a more in-depth analysis of columns 3 and 4.

Right-click between the bar chart’s title and the bars. Select « Annotate » then « Areas… ».

data science tableau check bar chart

A window appears. In this window, you write « Low observation in last 2 categories » and click on the « OK » button.

data science tableau check bar chart

data science tableau check bar chart

Click on the comment and move it on bars 3 and 4.

data science tableau check bar chart

data science tableau check bar chart

The next time you work on this bar chart, you will see this comment that will remind you to seriously analyze client who have 3 and 4 products.

Validate our approach

It’s time to show you how to validate an approach and how to validate the data. For this we will create a new A/B test.

Duplicate this worksheet with a right-click on the « NumberOfProducts » tab and select « Duplicate ».

data science tableau check bar chart

And rename the tab « Validation ».

data science tableau check bar chart

For this tab, we will erase the comment. Select the comment and press the « Delete » button on your keyboard.

data science tableau check bar chart

data science tableau check bar chart

Everything is ready, the idea is to find a variable that doesn’t affect our results. That is a variable that has no impact on a client’s decision to leave or stay in the bank.

Take for example, the variable « Customer Id ». Client’s identification number has no influence on the client’s decision to stay or leave the bank.

We’ll do an A/B test with the last digit of the « Customer Id » and we’ill check that there is the same clients proportion who leave the bank in the 10 categories of the last digit of the « Customer Id ». The 10 categories are the numbers 0,1,2,3,4,5,6,7,8,9.

Let’s g.To start, we will create the variable that contains the last digit of the « Customer Id ». To have this variable, we will create a « Calculated Field ».

Right-click on « Customer Id », select « Create » and click on « Calculated Field ».

data science tableau check bar chart

data science tableau check bar chart

Name the calculated field « LastDigitOfCustID ». In the text field, we use the « RIGHT » function with « Customer Id » in parenthesis to select the last character of the « Customer Id ». In our case, the last character of the « Customer Id » is the last digit.

Here is the code to write in the text field : Right ({Customer Id},1)

data science tableau check bar chart

data science tableau check bar chart

Oooops, you see there is a small mistake => The calculation contains errors.

There is an error in the formula because « Customer Id » is a number variable and the « RIGHT » function applies to a variable of type « STRING ».

To use the « RIGHT » function, we will convert « Customer Id » into a string. We will use the « STR » function with « Customer Id » in parenthesis.

Here is the code to write in the text field

And click on the « OK » button : Right (STR({Customer Id}),1).

data science tableau check bar chart

Now, you can see that our calculated field « LastDigitOfCustID » is in « Dimensions ».

Click on « LastDigitOfCustID » and move it on top of « NumOfProducts » in « Columns ».

data science tableau check bar chart

data science tableau check bar chart

Now we have a new bar chart and we see that for every last digit of the « Customer Id » there is about the same proportion of clients leaving the bank. All these proportions don’t correspond exactly to the average of 20% but these slight variations aren’t important.

Seeing this uniform distribution allows us to validate our data because these data are homogenous.

Conculsion

Here’s how you can check the homogeneity of your data. You take a variable that has no impact on the fact that a client leaves or stays in the bank. The example we did with the last digit of the « Customer Id » is excellent. We were able to verify that in each of the categories taken by this variable, if there was the same proportion of clients leaving the bank. As is the case, we can validate our data.

Imagine another result. When we do the test with the last digit of the « Customer Id », we observe that for one of the numbers, the rate of clients who left is really higher than the average. This shows us that there is a problem in our data because it indicates an anomaly.

You can find other ways to verify your data by using other « insignificant variables » to see if the distribution is homogeneous. But be careful when you select an « insignificant variable » because there may be traps.

Here is an example. If you create a variable that takes the first letter of the first name, the distribution will not be homogeneous. The reason is simple, there are many more people who have a name that starts with the letter « M » than with the letter « Y ».

Share this article if you think it can help someone you know. Thank you.

-Steph

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The Reasons For An Asymmetric Body (Part 1)

asymmetircal body

I watched a Jamcore DZ’s video  and I learned good stuff.

When I look in the mirror, I see that my right biceps is bigger than my left biceps. And I also see that my left calf is bigger than my right calf. I think you too, you have weak points and an asymmetrical body like me.

I tried several technique to clear the weak point of my left biceps by doing more reps or lifting heavier with my left arm. But it didn’t work as I thought and I realized that there were even more factors that caused my asymmetrical body.

You have to know that there are real weak points and false weak points. And yes, there are 2 type of weak points.

Past sports

sports

These are the sports that you have done regularly before you train seriously at the gym. For exemple, I played soccer for 2-3 years so I developed a lot of my legs and calves. I have been doing karate, kung-fu and taekwondo for years (I have more than 15 years of martial art) so I developed a lot my back, my arms, chest and my abs. My past sports allows me to develop all these muscles (calves, legs, back, arms, chest and abs) even more easily.

Now I’m going to tell you about the difference between a real weak points and a false weak points. In my case, I have nice abs, nice, chest. My arms are correct (I have one arm bigger that the other) and my legs are correct (I have one leg bigger than the other).

For example, a soccer player or a cyclist will use his/her legs and calves more often. A boxer will use his/her arms, back and abs more often. This shows that the past sports is important in muscle development because people developed more rapidly the upper body’s muscles rather the lower body muscles or the reverse.

So don’t worry because absolutely everyone has an asymmetric body (if you know a person who has a 100 % symmetrical body, attention, it’s a robot).

Genetic

genetic

It’s the moment to go to the higher level. Now, you understood that there are people who can easily develop the upper body’s muscles rather that the lower body’s muscles or the reverse. In both case, there is the same problem : an asymmetry.

We’re human beings, we are not perfect and that is normal. Professional bodybuilders also have an asymmetric body like you. It’s for everyone like that. When we look at the mirror, we have a more developed part than the other.

Here are the causes.

Bone

bone

Because of your bones, there is one side of you body that can lift easily heavier weights that the other. So the side muscles that can lift easily heavier develop faster.

A) clavicle length

We all have a longer clavicle than the other. Take you time, check the length of your clavicles, you will be surprised. When the clavicle is longer, this affects the leverage when you lift weights. This means that it boost your strength and your muscular growth.

But, there is a solution to avoid that there is a big difference between the 2 sides. It’s learning to isolate and feel your muscle. I use a technique called « magic touch ». Before doing a set, I touch with my fingers the muscle that I have to work. This allows me to be focus and stay focus on muscle sensations. This is to create the connection between my brain and my muscle.

This is why it’s important to take light weights to learn how to perform a movement to learn the muscles sensations. For example, bench press. There are people who use too much shoulders when the arms are straight. Bench press is an exercice to work mainly chest and not shoulders. So pay attention to your muscles sensation when you to an exercise and adjust.

B) Short and long muscles

This is really a genetic case. There are people with short muscles or long muscle. Take as an example a short biceps and a long biceps.

A short biceps responds slowly to training because the muscles is less close to insertion with the joint.

A long biceps respond quickly to the training because the muscle is closer to insertion with the joint.

As you can see, there are some similarities with the clavicle’s length. When the muscle is long, it’s easier to develop the muscle.

This is something you can’t change and doing an operation to lengthen your muscle is useless. It’s your genetics that decides whether your muscles are short or long.

dorian yates

Wait, it’s not over yet, there’s still plenty of other things in the genetics that influence muscle development. In your training, you can use several techniques to stimulate your muscle fibers like « High Intensity Training » . Dorian Yates (6x Mr. Olympia), used this technique during his career as a professional bodybuilder. This technique stimulates muscle fibers even more that hypertrophy .

There is also nerve genetics. It’s the ability to isolate and feel the muscle you’re working on. It’s an ability that improves only with experience and time.

Here is the end of the Part 1. The Part 2 comes soon.

Share this article if you think it can help someone you know. Thank you.

-Steph

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