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[Price Dalton]

Does anyone here meditate?

I try to.

 

[MrToughPants]

Landmines

http://www.youtube.com/watch?v=GAUsqWIA__g

http://www.youtube.com/watch?v=5eLr2BSBpA4&feature=related

Looks more shoulders than anything.


Also Poliquin had a nice article on T-N that helped my pressing years ago.

Achieving Structural Balance
by Charles Poliquin

 

[Petrie]

The Trap bar is mechanically different from a standard deadlift because of the position of your hips and spine, by being more vertical it switches the emphasis from your back to your legs. It won't help increase your strength on a standard deadlift.

Thank you. Seeing as I don't have any back issues, standard deadlifts it is then!

 

[Jaladinozozo]

Looks more shoulders than anything.


Also Poliquin had a nice article on T-N that helped my pressing years ago.

Achieving Structural Balance
by Charles Poliquin

actually its an amazing core exercise, especially if you do the side to side rotations.

 

[MjFrancis]

5/3/1 Full Body Training: Squat, Press, Pull

Jim Wendler has yet another 5/3/1 variation, this time with more Starting Strength style programming. Simple stuff that I'm really tempted to try next cycle, but I'm currently rocking bodyweight accessory movements and I'm still rebuilding my pull-up volume/strength. I'd like to get that stuff solid and squared away before I jump to another variation of 5/3/1.

Best part about this program is that it gets you squatting like a boss.

Monday

• Squat – 3 sets of 5-10 reps (using deload percentages)

• Deadlift – 5/3/1 sets and reps

• DB Bench – 3 sets of 8-20 reps

Wednesday

• Squat – 3 sets of 5-10 reps (using deload percentages)

• Bench Press – 5/3/1 sets and reps

• DB Row – 3 sets or do Kroc Rows

Friday

• Squat – 5/3/1 sets and reps

• Press – 5/3/1 sets and reps (or do another pressing assistance exercise in its place)

• Chins or T-Bar Rows – 3-5 sets of whatever reps you want, usually 5-30 reps.

 

[deadbeef]

I like the looks of that! Looks perfect to roll into after Smolov. Hate to drop back to 1x squatting per week and lose all this progress

 

[X-Frame]

I really wish K-Star organized his YouTube channel a bit into playlists for different body parts or something. Going through almost 300 videos to find relevant ones is crazy.

@Francis, are you doing BW pull-ups for reps or are you doing low reps (5-8) with added weight?

 

[Brolic Gaoler]

I like the looks of that! Looks perfect to roll into after Smolov. Hate to drop back to 1x squatting per week and lose all this progress

Squatting 1 time a week isn't enough to maintain/improve?

 

[Jaladinozozo]

Squatting 1 time a week isn't enough to maintain/improve?

one time a week is not that much....its like doing a full body workout just 1x a week and hoping to improve. thats 4 workouts a month....thats nothing

 

[Brolic Gaoler]

one time a week is not that much....its like doing a full body workout just 1x a week and hoping to improve. thats 4 workouts a month....thats nothing

That doesn't make any sense, a lot of people people work 1 muscle group a week and make progress. I would be among that category.

Also, doing a "full body workout" 1 time a week would not be anywhere near comparable to a routine split over your body over 5/6 days.

 

[twofold]

That doesn't make any sense, a lot of people people work 1 muscle group a week and make progress. I would be among that category.

Also, doing a "full body workout" 1 time a week would not be anywhere near comparable to a routine split over your body over 5/6 days.

Not everyone is training for size/aesthetics. I, for example, train for strength and squat 2-3 times a week as it's the most effective way to gain strength for me at the moment. The guys at Average Broz gym (they breed olympic weightlifters) squat 6 days a week.

Wendler is primarily a strength guy - he's not training bodybuilders.

Different training methods for different results.

 

[deadbeef]

Squatting 1 time a week isn't enough to maintain/improve?

I'm currently doing a squat specialization routine. I've been squatting 3-4 times per week, and only squatting, for the past 8 weeks. I'm afraid coming off it that my squat gains that I've worked so hard for will fall off a cliff.

Squatting 2x per week @ deload % and once at 5/3/1 should be a good adjustment.

 

[weekend_warrior]

GAF, what's a good cost effective pre-workout/ post-workout supplement drink? Lately my workouts have been plateauing and I think it's because my energy is too low. I need to start improving my nutritional intake.

 

[Brolic Gaoler]

I'm currently doing a squat specialization routine. I've been squatting 3-4 times per week, and only squatting, for the past 8 weeks. I'm afraid coming off it that my squat gains that I've worked so hard for will fall off a cliff.

Squatting 2x per week @ deload % and once at 5/3/1 should be a good adjustment.

Ahh, I would still think 1x a week would allow for maintenance and perhaps SLOW progression though.

 

[deadbeef]

Ahh, I would still think 1x a week would allow for maintenance and perhaps SLOW progression though.

Yeah that's what I've always done but I'm just concerned I'm going to lose some strength due to a sudden drop in volume. Plus, I kind of love squatting now.

 

[cuevas. PhD.]

one time a week is not that much....its like doing a full body workout just 1x a week and hoping to improve. thats 4 workouts a month....thats nothing

so all those people who have done 4/5 day splits and had great gains are...?

 

[Draft]

There's a whole lot of programs that do a big lift once per week. Wendler's original 5/3/1, for example.

Strongest guy at my gym used to laugh at me for doing SS. He thought it was crazy to squat 3x a week. I'd dismiss him as a looney tune but then he'd go and pull 650 and it was like... well, I guess you know what you're talking about.

 

[Jaladinozozo]

That doesn't make any sense, a lot of people people work 1 muscle group a week and make progress. I would be among that category.

Also, doing a "full body workout" 1 time a week would not be anywhere near comparable to a routine split over your body over 5/6 days.

split workouts of just 1 or 2 muscle groups per day over 5/6 days are bullshit, they are from 70s and 80s muscle magazines and were tailored to body builders that were on juice.

you want real results? try a push/pull routine, full body, 3x a week. for example day 1 would be (pull) back/bis/legs, day 2 rest/cardio, day 3 (push) chest/shoulders/legs, day 4 rest/cardio, repeat.

for pull you do stuff like pullups, bent over rows, one arm rows, curls, deadlifts and for push you do stuff like bench, military press, flys, skull crushers, and squats.

try a routine like this with a good diet and i guarantee you will get 10x more jacked than any 5/6 day split routine

 

[Gary Whitta]

Had my first session with a personal trainer, very cool guy. Boy am I out of shape. He told me to jump rope for 60 seconds to get a sense of my general fitness level and I barely made it without keeling over! Anyway, he got me into a bunch of useful exercises including some basic free weight and resistance band stuff that I can do with the new set I have at home. Strength training is hard work!

 

[Draft]

you want real results?

:lol

Shogun, you want real results?

 

[MjFrancis]

I always go for fake results, personally.

 

[cuevas. PhD.]

split workouts of just 1 or 2 muscle groups per day over 5/6 days are bullshit, they are from 70s and 80s muscle magazines and were tailored to body builders that were on juice.
you want real results? try a push/pull routine, full body, 3x a week. for example day 1 would be (pull) back/bis/legs, day 2 rest/cardio, day 3 (push) chest/shoulders/legs, day 4 rest/cardio, repeat.
for pull you do stuff like pullups, bent over rows, one arm rows, curls, deadlifts and for push you do stuff like bench, military press, flys, skull crushers, and squats.
try a routine like this with a good diet and i guarantee you will get 10x more jacked than any 5/6 day split routine

 

[WickedAngel]

Anyone ever experience an odd sensation in a knee? My left knee has been troubling me; it doesn't hurt per se but it feels...compromised. Seems to be localized to the front of the knee and almost exactly in the center of the primary mass that bulges outward.

 

[Brolic Gaoler]

Yeah that's what I've always done but I'm just concerned I'm going to lose some strength due to a sudden drop in volume. Plus, I kind of love squatting now.

Yeah, completely understand that.

:lol

Shogun, you want real results?

lol, iknowrite?

Anyone ever experience an odd sensation in a knee? My left knee has been troubling me; it doesn't hurt per se but it feels...compromised. Seems to be localized to the front of the knee and almost exactly in the center of the primary mass that bulges outward.

I wouldn't mess around with that, if you're worried see your doc. Better safe than sorry my friend.

 

[cuevas. PhD.]

Had my first session with a personal trainer, very cool guy. Boy am I out of shape. He told me to jump rope for 60 seconds to get a sense of my general fitness level and I barely made it without keeling over! Anyway, he got me into a bunch of useful exercises including some basic free weight and resistance band stuff that I can do with the new set I have at home. Strength training is hard work!

I saw youre on a low carbon diet in the other thread, you need some carbs for your workouts.

 

[OpinionatedCyborg]

Had my first session with a personal trainer, very cool guy. Boy am I out of shape. He told me to jump rope for 60 seconds to get a sense of my general fitness level and I barely made it without keeling over! Anyway, he got me into a bunch of useful exercises including some basic free weight and resistance band stuff that I can do with the new set I have at home. Strength training is hard work!

It's great that you're getting to the gym. That said, I hope you continue to educate yourself so you don't fall into the trap many do of relying on a personal trainer. There is little incentive for personal trainers to educate their clients or have their clients doing effective routines. An educated independent client quickly outgrows the need for a trainer (or graduates to an athletics professional). If your personal trainer has you doing squats on a bosu ball, burpees with a balancing board, or any other gimmicky nonsense like that, hopefully you'll cut him or her loose.

It's great that strength training is a component of your workouts. If your goal is to look good in addition to losing weight, strength training is the way to go. For a novice like yourself, strength training does not need to be complicated at all, and if I were you I would be wary if my trainer had me doing a potpourri of exotic exercises every week. Squats, deadlifts, presses, etc. are plenty for most beginners.

There are a couple routines suggested in the OP that anyone can do with spectacular results.

 

[Tater Tot]

New PR in deadlift 315 lbs with supponated grip. Only managed 2 reps though

 

[balddemon]

Is this the right place to ask for a good swimming workout for beginners? My only experience with the strokes are from a swimming class I took my freshman year of college, which I stopped going to after the first 2 weeks. As a consequence, my backstroke, breaststroke, and butterfly all suck balls (limited to freestyle for now).

I've also got another question, about 2 a day workouts. Are they effective and/or a good idea? How should I do them? Like do circuit workouts (aerobic lifting? lol) in the morning and then the heavy lifting at night?

 

[parrotbeak]

I got my MRI results. Mild herniation and then of course the disc and tissue damage from my first injury and surgery. The herniation is visible but not big, probably the typical herniation that a lot of people have. Actually a few discs seem to have slight bulges. I'll go talk to my surgeon again, but I'm guessing this isn't something he'll be able to help with. I was aware that I lost a lot of disc material the first time around, but this is a painful reminder that I just can't do certain things anymore.

Soooo, I need to rethink my workout. I think squats and deads are out, at least for now.

I need something for my legs and hips that won't involve my lower back. I did leg presses the other day and I guess they felt alright. Was never a fan of them so I'd rather find other things.

Well, I need to read and think. For now I'm gonna be doing a lot of upper body and planks.

X-Frame, you got any specific McGill books you would recommend? Looking at these two: http://www.backfitpro.com/books.php

 

[Lamel]

15 minutes is way too short. Your body doesn't typically start to burn fat until 40-60 minutes into aerobic exercise. Before that you're just burning the sugar in your blood.

If you insist on doing cardio for short periods of time, I would recommend to do it first thing in the morning on an empty stomach (or after a long black with no sugar to get you going).

And discipline yourself with your diet and take L-Carnitine as a supplement.

Uh this is BS, 15-30 minutes of HIIT will be great for fat loss...do you have a citation for the fat only burning off with 45-60 minutes?

 

[X-Frame]

Soooo, I need to rethink my workout. I think squats and deads are out, at least for now.

I need something for my legs and hips that won't involve my lower back. I did leg presses the other day and I guess they felt alright. Was never a fan of them so I'd rather find other things.

Well, I need to read and think. For now I'm gonna be doing a lot of upper body and planks.

X-Frame, you got any specific McGill books you would recommend? Looking at these two: http://www.backfitpro.com/books.php

I don't do squats or deadlifts now either, I am sticking to pretty much only single-leg exercises like lunges and split-squats (which are very difficult). Having 1 leg behind you spares your lower back from rounding which is good. I also do cable pullthroughs even though I do bend over for that the resistance is coming horizontally from the pulley and not straight down like a deadlift.

I have Low Back Disorders by McGill, but I heard the one I should've bought was Ultimate Back Fitness and Performance, 4th Edition. I think mine is geared more towards physicians while the other is more for the end user.

 

[MjFrancis]

I need something for my legs and hips that won't involve my lower back. I did leg presses the other day and I guess they felt alright. Was never a fan of them so I'd rather find other things.

As long as you can do them with proper form (i.e. no back arch, full ROM), forget the detractors and feel free to dig into leg presses. I can't think of an exercise that you can load with more weight that won't involve the back. If hypertrophy is still in your game, leg presses are fine.

Other than that I wouldn't suppose that bodyweight squat variations would be harsh on your back, so those are always an option (I hope).

---

And congrats on the deadlift PR, Tater Tot. Six plates is nice!

 

[Ready Up Already]

Yes or no on this quasi two-a-day workout...

Legs today, which I always start with squats and don't intentionally leave anything in the tank for afterward. However, I typically follow up squats with leg press, calf raise, and hamstring curl.

During the week, I always go straight to the gym after work. Today, though, I'm pressed for time both immediately after work and later in the evening (family things), and leg day is usually one of my longer workouts (mostly due to squats taking a while).

As my gym is literally downstairs from me at work, I'm thinking about doing the squats during my lunch hour (starting around 11:30), and then doing the rest of the routine after work (around 6:00). Any downsides to splitting up the leg workout today?

 

[Brolic Gaoler]

I got my MRI results. Mild herniation and then of course the disc and tissue damage from my first injury and surgery. The herniation is visible but not big, probably the typical herniation that a lot of people have. Actually a few discs seem to have slight bulges. I'll go talk to my surgeon again, but I'm guessing this isn't something he'll be able to help with. I was aware that I lost a lot of disc material the first time around, but this is a painful reminder that I just can't do certain things anymore.

Soooo, I need to rethink my workout. I think squats and deads are out, at least for now.

I need something for my legs and hips that won't involve my lower back. I did leg presses the other day and I guess they felt alright. Was never a fan of them so I'd rather find other things.

Well, I need to read and think. For now I'm gonna be doing a lot of upper body and planks.

X-Frame, you got any specific McGill books you would recommend? Looking at these two: http://www.backfitpro.com/books.php

Sorry to hear that, but at least it's not as bad as you were fearing.

New PR in deadlift 315 lbs with supponated grip. Only managed 2 reps though

Grats man!

 

[deadbeef]

I've also got another question, about 2 a day workouts. Are they effective and/or a good idea? How should I do them? Like do circuit workouts (aerobic lifting? lol) in the morning and then the heavy lifting at night?

I have never seen swimming discussed in here. Not sure if you'll find much help :-/

 

[Luscious LeftFoot]

New PR in deadlift 315 lbs with supponated grip. Only managed 2 reps though

6plates that's nothing to sneeze at. Congrats!

The guys at Average Broz gym (they breed olympic weightlifters) squat 6 days a week.

I would kill myself.

 

[Rabbitweed]

Also Poliquin had a nice article on T-N that helped my pressing years ago.

Achieving Structural Balance
by Charles Poliquin

Hmm, that was a pretty interesting article. Never done those external rotations before but definitely gonna try them out now.

 

[Fleet_of_Foot]

Does anyone used Jack3d?

 

[Veezy]

Does anyone used Jack3d?

I have. Works fantasic. Makes your skin feel tingly.

Make sure you eat right, though. If you haven't had enough food, you'll feel queezy.

 

[Fleet_of_Foot]

I have. Works fantasic. Makes your skin feel tingly.

Make sure you eat right, though. If you haven't had enough food, you'll feel queezy.

Yeah, I've only been using it a couple weeks. The first time I used it, I did have that tingly feeling. But since then, I don't feel much. The package says to use only one scoop the first several times you use it, but after that you can experiment up to 3 scoops at a time.

I guess I would like to try using more than one scoop, but Jack3d isn't exactly cheap, especially if I start using multiple scoops each time.

 

[Gary Whitta]

It's great that you're getting to the gym. That said, I hope you continue to educate yourself so you don't fall into the trap many do of relying on a personal trainer. There is little incentive for personal trainers to educate their clients or have their clients doing effective routines. An educated independent client quickly outgrows the need for a trainer (or graduates to an athletics professional). If your personal trainer has you doing squats on a bosu ball, burpees with a balancing board, or any other gimmicky nonsense like that, hopefully you'll cut him or her loose.

He did have me squat with a kettle bell on a bosu ball but he said that was just to get a sense of my muscle strength/balance. After that it was a lot of basic stuff with pull-ups, free weights etc. Really all I'm looking for is a good basic routine that I can do with the starter set of adjustable dumbbells (and a resistance band) that I've got here at home. Are there any good basic links for that kind of stuff? I looked over the OP but it's really dense!

 

[Veezy]

Yeah, I've only been using it a couple weeks. The first time I used it, I did have that tingly feeling. But since then, I don't feel much. The package says to use only one scoop the first several times you use it, but after that you can experiment up to 3 scoops at a time.

I guess I would like to try using more than one scoop, but Jack3d isn't exactly cheap, especially if I start using multiple scoops each time.

You using it on an empty stomach?

 

[parrotbeak]

As long as you can do them with proper form (i.e. no back arch, full ROM), forget the detractors and feel free to dig into leg presses. I can't think of an exercise that you can load with more weight that won't involve the back. If hypertrophy is still in your game, leg presses are fine.

Other than that I wouldn't suppose that bodyweight squat variations would be harsh on your back, so those are always an option (I hope).

Ya, the thing is everything pretty much feels fine in the gym. I didn't have any pain or symptoms the last time I did squats and deads; it was a few days after that I suddenly had sciatica again. But I too think that body squats should be fine. My doctor told me no, and I'll wait till I talk to my surgeon. If anything I might ask for a session or two at a physical therapy place near my apartment. I spoke to a PT guy there recently about strength training and he said he could show me what's safe and what's not for my injury. I don't know anything about him or that place though; I had just gone for a pressure point massage.

I have Low Back Disorders by McGill, but I heard the one I should've bought was Ultimate Back Fitness and Performance, 4th Edition. I think mine is geared more towards physicians while the other is more for the end user.

Cool, thanks, I'll look for reviews on the Ultimate Back.

Sorry to hear that, but at least it's not as bad as you were fearing.

Thanks. How are your feet adjusting to the Vibrams?

 

[TheRagnCajun]

I've also got another question, about 2 a day workouts. Are they effective and/or a good idea? How should I do them? Like do circuit workouts (aerobic lifting? lol) in the morning and then the heavy lifting at night?

Regarding swimming, one thing you can do is just show up for laneswim and ask a lifeguard to judge your form. Most of them are swim instructors too, and generally bored during laneswim. Its really hard to improve your form on your own because you can't see what you're doing wrong.

Regarding 2 workouts a day, I don't think they're time-effective. Its what the pros do, but for regular people I think 2 visits per day is one too many.

 

[parrotbeak]

I have swam my whole life, but my form sucks. I love swimming though and it's a great workout. To me, the worst your form is, the harder you have to work, so the better exercise it is. Form only matters in races or if you need to swim efficiently for some reason.

Treading is great. Swimming underwater is great for cardio. Running underwater with weights is even better.

 

[Veezy]

5/3/1 Full Body Training: Squat, Press, Pull

Jim Wendler has yet another 5/3/1 variation, this time with more Starting Strength style programming. Simple stuff that I'm really tempted to try next cycle, but I'm currently rocking bodyweight accessory movements and I'm still rebuilding my pull-up volume/strength. I'd like to get that stuff solid and squared away before I jump to another variation of 5/3/1.

Best part about this program is that it gets you squatting like a boss.

I like the look of the program, a lot. Wouldn't be optimal for a beginner, as a straight LP program for a few months would probably give quicker gains, as well as the problem of figuring out your 1RM.

The I'd swap the squat out as the second exercise, only because I'd rather be fresh for my main lifts and the press won't fuck with my 5/3/1 sqaut day. I'd be hesitant to do it due to my knee issues, but it looks amazing for somebody that really wants to squat a lot.

I've also got another question, about 2 a day workouts. Are they effective and/or a good idea? How should I do them? Like do circuit workouts (aerobic lifting? lol) in the morning and then the heavy lifting at night?

It depends on what your two workouts are. For example, a fasted walk in the AM with strength training in the PM is fine. A light jog in the AM and strength training in the PM is cool, too. A legit-kick-the-shit-outta-you series of barbell complexes in the AM probably wouldn't work too good with strength work in the evening.

 

[Anton Sugar]

Yeah that's what I've always done but I'm just concerned I'm going to lose some strength due to a sudden drop in volume. Plus, I kind of love squatting now.

5/3/1 + Boring But Big accessory work is pretty brutal and gives you a decent amount of volume, since BBB is 5x10.

 

[TheRagnCajun]

I have swam my whole life, but my form sucks. I love swimming though and it's a great workout. To me, the worst your form is, the harder you have to work, so the better exercise it is. Form only matters in races or if you need to swim efficiently for some reason.

Treading is great. Swimming underwater is great for cardio. Running underwater with weights is even better.

Nothing wrong with that. I'd like to think if I was in a boat that capsized in a large body of water, I'd stand a better chance of making it to shore thanks to my good form and knowledge of different strokes. Outside of that hypothetical scenario, I suppose it doesn't matter.

 

[Jason's Ultimatum]

Swimming is like the best thing you can do.

 

[cuevas. PhD.]

He did have me squat with a kettle bell on a bosu ball but he said that was just to get a sense of my muscle strength/balance. After that it was a lot of basic stuff with pull-ups, free weights etc. Really all I'm looking for is a good basic routine that I can do with the starter set of adjustable dumbbells (and a resistance band) that I've got here at home. Are there any good basic links for that kind of stuff? I looked over the OP but it's really dense!

You should check out p90x if you want to do a routine at home. It's very flexible and a great way for people to get in shape.