Luscious LeftFoot
Member
I thought so too, first time I saw that video. I chalk it up to different lifting philosophies. I follow elitefts way of lifting myself.
http://www.youtube.com/watch?v=EkF9QD7oCIA
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
- Start date
- Status
I thought so too, first time I saw that video. I chalk it up to different lifting philosophies. I follow elitefts way of lifting myself.
http://www.youtube.com/watch?v=EkF9QD7oCIA
Seen this before -- have to choose ones that won't aggravate back. Do you ice at all?
parrotbeak
Member
Ya, I don't do all of them, especially ones that are too bouncy. I also spend a lot of time sitting in squat, including sumo squats. And the spiderman walk, except I don't so much walk as hold it. I do everything slower and with less force. I forget if it's in that video but I also do the swinging leg forward and back and side to side.
Once in a while I take ice baths, although that's usually for overall muscle healing. I used to use an ice pack on my back but haven't in a while. I think I'm just used to discomfort. I try to be conscious of my positioning and keeping supporting muscles tight, but I try to not focus on my back because otherwise I'll just always be uncomfortable and irritated.
Got some cardio in today. Here's what I did:
Warmed up on the treadmill for 3 minutes. 5deg incline @ 3mph. Then I did 1 min @ 8mph followed by 2 min @ 4mph, and then repeated that 9 times, followed by a 3-5 minute cool down.
Maybe I can keep this up at least 3X weekly, on non-lifting days. This is 30 minutes of cardio, and shouldn't interfere with my lifting too much, I hope.
Warmed up on the treadmill for 3 minutes. 5deg incline @ 3mph. Then I did 1 min @ 8mph followed by 2 min @ 4mph, and then repeated that 9 times, followed by a 3-5 minute cool down.
Maybe I can keep this up at least 3X weekly, on non-lifting days. This is 30 minutes of cardio, and shouldn't interfere with my lifting too much, I hope.
Forgive me if you've already discussed this.
Are you looking to increase your conditioning and burn body fat while maintaining muscle mass or reduce overall weight and increase your ability to run further?
I say that because long slow distance is great for burning body fat and calories but doesn't do a lot for muscle mass and short term conditioning. Hill sprints with sand bags, barbell complexes, and short intense circuits are great for people who want that sexy and strong, but don't want to loose too much weight. If you want a few ideas that will take 10-15 minutes and you can do at home, I'll throw them up here.
Also, protip from an injured guy, take fucking care of you knees and shoulders. I slacked and it's costing me. NSAIDs if they're sore, ice, and stretching daily are a must.
parrotbeak
Member
Which stretches do you do for knees and shoulders? I do a lot of calf and quad stretching and shoulder dislocations.
I am just trying to increase my cardiovascular health to help my cholesterol numbers, which are in the toilet. Apparently cardio helps with that. I thought that doing intervals was a good thing? I was doing my best to approximate HIIT on the treadmill.
Hmm. Not sure how he can get any power at all that way, in fact doing it like that felt totally quad dominant and took my posterior chain right out of the movement. Maybe I'm misunderstanding him.
Will probabily help but I believe HIIT is shorter intervals. 20 seconds hard, 10 seconds light
Yeah but it takes a good 10 seconds to slow down or speed up on the treadmill so that's why I do longer intervals. I also can't go balls out on the treadmill so that's why I only max out at 8 or 9 mph. Is it not beneficial like "real" HIIT I wonder
My shoulders are genetically lax so stretching for me would be a negative. I'd make sure people assess of they have joint laxity before doing mobility exercises in shoulders. Those of us need stability and to tighten the shoulder capsule via RC exercises and lots of horizontal pulling to keep the shoulder back in the socket so no dislocations.
Knees you need to look at ankle mobility first which is easy to assess and correct. Just wall ankle mobilizations everyday. Then you need to make sure you have adequate hip mobility because it either hips/ankles are off the body will get the mobility it needs via the knee which is bad. Knees = stability. Ankle = mobility/stability and Hips = mobility. I think that's correct - will double check.
Does your gym have a basketball court or racquet ball courts?
It does but the classes get preference (e.g. Bodypump). I don't know what classes are held on Tues/Thurs. why?
MrToughPants
Brian Burke punched my mom
I think he's talking about the overhead or snatch squats?
I've seen plenty of elite lifters arch their back or lean forward including Misha (190kg snatch) who just totaled 200s/248c&j for 448kg.
Or maybe I misunderstood the video.
The Last Wizard
Member
How much sugar is too much? I'm looking to cut back and I'm trying to figure out how much is too much for one day.
If the gym is empty or the racquet courts, then you can do HIIT there instead of a treadmill. Go baseline to baseline. Racquet courts are a bit on the small end, so you might not be able to gather enough speed.
Also, did follow-throughs (or shoulder dislocations if you want to call them) with a PVC pipe, push-ups, and single-arm rotations at 25lbs and that felt just fine. I wonder what it is about the bench press movemebt that's holding me back?
'Tis always the rotator cuff. Well, usually. Don't quote me on that. Can you do DB bench at all? What about OHP? Hang clean?
--
I had to play basketball in new/different shoes tonight....my legs are hurting. I did jump a little more than usual trying to dunk, but still. Also got several new blisters. Walking is going to be fun tomorrow.
EDIT: you guys think you're flexible?
http://www.youtube.com/watch?v=wmWScmSQp34&sns=fb
All I know is this guy probably gets more pussy than I do.
On Stretching:
1. Knees - I could talk a lot about knees, but this is the break down. Also, for all that is holy on your knees, this. As for the shoulder, this works. And, sweet noodle monster, this works wonders for me.
On Intervals:
Something that most don't think about - LSD leads to a body designed to do LSD. Nobody wants that. I mean, it works, fo sho. But if you want to become a beast, LSD isn't the real deal. If you really want to push yourself towards a higher endurance count, short and intense work outs is the goal. For example:
- Plot out a mile in a suburb. At every stop sign do 5 squats, or push ups, or burpiees.
- Do 15 and 15 sit ups ten times. If you're not done in ten minutes, plot the time and beat it next time.
- 50 sandbag burpiees. Again, if you can't beat it in ten, record your time and get better on the next round.
- 10 times 100m repeat. Run 100m, walk to start repeat. Do it outside.
- Run a half mile with a sandbag.
I can throw up a cheep sand bag set up if you wanna. Works for me. I walk with one on each shoulder just to piss my PT off.
1. Knees - I could talk a lot about knees, but this is the break down. Also, for all that is holy on your knees, this. As for the shoulder, this works. And, sweet noodle monster, this works wonders for me.
On Intervals:
Something that most don't think about - LSD leads to a body designed to do LSD. Nobody wants that. I mean, it works, fo sho. But if you want to become a beast, LSD isn't the real deal. If you really want to push yourself towards a higher endurance count, short and intense work outs is the goal. For example:
- Plot out a mile in a suburb. At every stop sign do 5 squats, or push ups, or burpiees.
- Do 15 and 15 sit ups ten times. If you're not done in ten minutes, plot the time and beat it next time.
- 50 sandbag burpiees. Again, if you can't beat it in ten, record your time and get better on the next round.
- 10 times 100m repeat. Run 100m, walk to start repeat. Do it outside.
- Run a half mile with a sandbag.
I can throw up a cheep sand bag set up if you wanna. Works for me. I walk with one on each shoulder just to piss my PT off.
If I ever wore pants like that I'd throw myself off a cliff.
The blue-collar wisdom of Jim Wendler is always a good way to start the day.
Even though I don't follow 5/3/1 at this point, the basic precepts of emphasizing big compound movements, starting light, progressing slowly and breaking personal records have been keepers. They are the solid foundations upon which I judge any and every other program.
Even though I don't follow 5/3/1 at this point, the basic precepts of emphasizing big compound movements, starting light, progressing slowly and breaking personal records have been keepers. They are the solid foundations upon which I judge any and every other program.
So I'll be going home on the 23rd, and staying there until January 3rd. This means my access to a gym will be only if I can find a friend who can bring a guest, or manage a 2 week pass somewhere. If that isn't the case, what would be recommended for someone doing the beginner program in the OP? Just consider is a deload week and move on once I get home? Try and get a workout in when I can? What's going to be best?
HisshouBuraiKen
Member
Such principles have brought me all the way to benching 190 for 5x5 for the first time ever last night. I weigh 187. I can officially bench my own weight. I've never done that before!
(I had various versions of the Starman song playing during each set, it almost felt like cheating, hehe)
do you have a concept 2 row machine? it will be hard on the arms and might fatigue you too much for your major lifts but you can do intervals easy on something like that. the intensity or lack thereof is entirely up to you.
Yes you will get stronger, slower than someone with discipline who follows a good program.
true but then that's like commanding a ship without a sail- you're directionless.
Alright guys, I need a bit of advice as how to proceed with my time at the gym now that I've come out of the "initial" period from having done nothing for 3 years at University. So here's a little background as to what I've been doing.
I graduated this year (yay?) after a 3 year course and during my time at University there was fair amount of drinking but very little in the way of proper exercise (I'm going to assume dancing at a club doesn't count!) and I decided to go start hitting the gym, or go back to it rather. I came out of Uni at 65kg/145lbs at 5'11, so yea even I knew I was a bit too skinny.
I then began to eat more and regularly as well as go to the gym so now I'm at 70kg and feeling a lot better and generally fitter. During this period of weight gain and general fitness of about 3 months I've been following the "Beginner's Workout" in the OP but with some changes:
Monday
Squat - 3 sets of 10
Bench Press - 3 sets of 10
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
Abdominals
Wednesday
Squat - 3 sets of 10
Overhead Press - 3 sets of 10
Weight Res. Rower - 3 sets of 10
Abdominals
Friday
Squat - 3 sets of 10
Bench Press - 3 sets of 10
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 10
It's gone pretty well and I'm happy, and notice a good change in physique but I want to change up the workout a bit to avoid my body getting too used to the workout and also to work maybe slightly different parts of the body. I feel maybe I need to do some work on biceps (and forearms) for balance as I've been working the triceps a lot and virtually ignored the biceps.
So any advice on what to include/remove/change in my current routine would be a lot of help with my current aim also to bump my weight to about 75kg. Also here's a few numbers for reference(?).
Bench is currently 45kg (10 reps, 3 sets)
Squats are done with a 40kg barbell.
I graduated this year (yay?) after a 3 year course and during my time at University there was fair amount of drinking but very little in the way of proper exercise (I'm going to assume dancing at a club doesn't count!) and I decided to go start hitting the gym, or go back to it rather. I came out of Uni at 65kg/145lbs at 5'11, so yea even I knew I was a bit too skinny.
I then began to eat more and regularly as well as go to the gym so now I'm at 70kg and feeling a lot better and generally fitter. During this period of weight gain and general fitness of about 3 months I've been following the "Beginner's Workout" in the OP but with some changes:
Monday
Squat - 3 sets of 10
Bench Press - 3 sets of 10
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
Abdominals
Wednesday
Squat - 3 sets of 10
Overhead Press - 3 sets of 10
Weight Res. Rower - 3 sets of 10
Abdominals
Friday
Squat - 3 sets of 10
Bench Press - 3 sets of 10
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 10
It's gone pretty well and I'm happy, and notice a good change in physique but I want to change up the workout a bit to avoid my body getting too used to the workout and also to work maybe slightly different parts of the body. I feel maybe I need to do some work on biceps (and forearms) for balance as I've been working the triceps a lot and virtually ignored the biceps.
So any advice on what to include/remove/change in my current routine would be a lot of help with my current aim also to bump my weight to about 75kg. Also here's a few numbers for reference(?).
Bench is currently 45kg (10 reps, 3 sets)
Squats are done with a 40kg barbell.
HarryHengst
Member
The reason people like programs is because they are proven ways to get stronger through lifting heavy.
Why the changes? You're doing too many reps and not enough weight.
You stop your body from getting "used" to it by lifting heavy. Then heavier.
I guess I've always felt more comfortable with 10 reps instead of 5. The compounded weight at the end would still be about the same, unless there are other differences?
I've been gradually increasing the weight amounts since I first started.
It makes a big difference. Let me find the chart.
You're shortchanging your progress, during the time when you'll see the greatest results (in the beginning) by not following the program as it is designed. It's designed that way for specific reasons. You're not going to see the strength gains needed on your redesigned program.
Brolic Gaoler
formerly Alienshogun
Yeah, I suppose you're right. I assumed since he was doing the beginner OP workout, he had read and just missed the reality of said chart. Sounds like you're right and he just didn't read the whole thing.
parrotbeak
Member
Hmm, ya, I see what you mean, especially on that last video. I think the hip drive can be achieved without creating extra focal points in the spine, which was the main point I got out of the 1 Joint Rule, but then that last video you posted, ya, I dunno.
Ya, he was talking about deadlift, SLDL, then overhead squat, as opposed to the low bar squat Rip is doing. I'd be interested in seeing how he applies that rule to the low bar.
Cool, thanks! Was actually just thinking about my shoulder flexibility last night. I think i'm probably already very flexible there as well and don't need shoulder dislocations. It was just something I'd always done, and my friends who olympic lift do them as part of warm up so I just continued to. What RC exercises do you do? Cables and rowing machine?
I did read the chart, I just never referred back to it once I made the changes so thank you for the reminder. I initially followed the original but changed it a bit on my own accord.
Now that my apparent ignorance on the matter has been confronted, how would I go about changing the weight values? I assume just because I half the repetitions doesn't mean I can just double the weight?
Now that my apparent ignorance on the matter has been confronted, how would I go about changing the weight values? I assume just because I half the repetitions doesn't mean I can just double the weight?
FallingEdge
Member
So as I progress more and more, I want to start focusing more and specific areas on my body. I feel like traps is another weak point for me. Any good exercises that I should implement? Rack pulls? Shrugs?
Brolic Gaoler
formerly Alienshogun
Yeah, I don't think it would matter with low bar squat. He's saying he never wants to see that "hinging" in either the lower back or upper back, both of which happen in squatting/pressing/deadlifting in a lot of high profile lifters/videos. The whole "chest forward" thing is what I'm talking about, and what Kelly doesn't like, just like the hip drive of Rip/FTS/most bit squatters.
This is the one video Kelly made that has me saying WTF?!? He doesn't want it happening any time.
It'll probably take a few workouts to figure out exactly where you're at, I don't know enough to tell you exactly what to add, specifically because you're dealing in kg and not lbs.
The whole kg/lbs thing is not a problem for me.
I can tell you that at the moment that my bench is 99lbs with 3 sets of 10 reps, which pretty much exhausts my benching ability at the end of that. Even a vague figure of what to test around would be useful if I drop down to 5 reps.
I'd probably start by raising it to 125 3x5 and seeing how it felt, as better to keep it a bit lower than risk injury.
Been wondering what to get my Mom for christmas, and had the revelation that something fitness related would make perfect sense.... but I have no idea. Any suggestions? Something like a pedometer makes sense since she loves to walk, but I can't imagine that as a "main christmas gift", so any help is appreciated. Perhaps 50$ or less as well.
FallingEdge
Member
I just want to find a way to increase my chins, pullups, rows, and lat pulldowns. I don't have any specific exercises that targets the traps exclusively and thought that I would add something to my routine but to be honest, I can be thinking about it too much.
Alright thanks, I'll test out that weight and see how it goes!
HarryHengst
Member
Comedy option: a copy of Starting Strength.
It'll probably feel a bit too easy, but like I said, I'd rather be cautious. Then kick it up a notch from there.
I was a little drunk when I wrote that last night -- hope I made sense. Lol.
I don't really do much RC exercises besides the random side-lying DB external rotations lying on a bench, or band external rotations. I do a lot of stuff for the upper back whether it's the larger muscles like lats from pull-ups and rows or the smaller muscles from face pulls to cable pull-aparts to activate the lower traps which are commonly weakened in most people compared to the dominant upper traps.
YouTube -Shoulder "W" Pull-Aparts by Mike Reinold (PT of the Boston Redsox)
Push-Ups, Face Pulls, and Shrugs (T-Nation)
All these things help keep the shoulder happy, impingement likelihood down, and strong.
Last thing is you don't want to exercise your RC to failure. It is not something to be pushed that far as it only aggravates it and causes inflammation which = impingement. Stick to 10-15 reps on these.
HarryHengst
Member
I agree. It might even be better to just add 5-10 pounds a week instead of shooting up 40 pounds at once. It adds up pretty fast and in a few weeks time you'll be at your max. Use the fact that it might be a bit too easy to work on your form (especially your hip drive).
- Status