Khalifa Jayy
Banned
Precisely my point. I suggest those who utilize the pyramid training method at least give ladders a shot.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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BlueScrote
Member
Incorporated high volume dips into as a 5-3-1 primary for a couple of cycles. I have soreness in places on my back I didn't think was possible.
how much does OHP work your core besides your shoulders? Cause I was doing them yesterday, and man my lower back was tight when I did them. And today my abs are all sore, and I did no ab specific workouts in a week. I can see now why OHP is recommended as opposed to seated dumbell presses and such.
fredrancour
Member
More ab involvement in the standing one for sure. In addition, I was once told that the seated version is potentially bad for your lower back but I do not know if it is true or if so, why.
Spiritreaver
Member
Depends on if you wan tto entirely isolate or not, but in general, standing. You lose the back support when standing so it makes the lift harder.
I say standing BB OHP/military as your main lift, seated DB shoulder presses as an assistance lift.
This. The seated is an isolation lift, while standing is a full body compound.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Interesting. Never thought about it that way.
Anyone else have anything to add to the pyramid vs. ladder debate? AlienShogun?
In the meantime, just came across this pretty interesting bodyweight workout that I'm eager to try next week:
Sets of Hell said:
Goal is to complete them in the shortest time possible.
I feel like I could never get into bodyweight stuff due to the sheer monotony of it. Doing 10 sets of that sounds like boredom would drive me insane, though I believe I have some mild ADHD influencing that. BBB is hard enough for me to mentally not get bored with. I give those of you able to handle that all the credit in the world for sheer mental fortitude.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Really? I find bodyweight workouts very exciting and mentally stimulating seeing as how you can get really creative:
http://www.youtube.com/watch?v=esHWsRvvp_s
I just don't see it. I see workouts where you're supposed to do the same sets of things in succession 5-10 times, and that would simply bore me to tears. It's tough enough not to get bored when I do 5 sets of 10 reps on OHP or something on BBB. I need variety to stay engaged, and adding variety to bodyweight stuff makes it too hard to gauge progress.
Then again I am like a robot as some here know, and I need stats and numbers to go by. Fitocracy is the best thing to ever happen to me for fitness.
Thats what I did when I hurt myself and had to rest for a week or 2. Relax, it's only a week. It means nothing in the big picture.
MrToughPants
Brian Burke punched my mom
Live stream of Super Training Back Yard Raw Meet
Notable lifters:
Pete Rubish
Ernie Lilliebridge Jr.
Dan Green
Brandon Lilly
Stan Efferding
Eric Lilliebridge
Ernie Lilliebridge Sr.
Mark Bell
George Leeman
Chris Hickson
Eric Spoto
Notable lifters:
Pete Rubish
Ernie Lilliebridge Jr.
Dan Green
Brandon Lilly
Stan Efferding
Eric Lilliebridge
Ernie Lilliebridge Sr.
Mark Bell
George Leeman
Chris Hickson
Eric Spoto
I disagree. Body weight stuff does have progression, progression being reps then ability to perform more difficult variations. Doing the same movement a few times for time is interesting because each set has its own characteristics; difficulty increases. If you are doing a 5x10 routine where you do the same thing over and over, that seems to me to have to same disadvantages of repetition without the perk of having a time to try and beat.
Stuggernaut
Grandma's Chippy
Re-posting this here from the weight loss thread...
The progression is the increased weight, and it's also just an assistance lift, so it isn't the main lift for the day regardless.
I just see body weight routines where you're doing the same set of lifts for 10 sets or whatever, and my brain would just get too bored. I've tried it before and couldn't do it.
Brolic Gaoler
formerly Alienshogun
Squats and deadlifts.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Anyone ever try this pre-workout supplement? It's on sale, but is it worth it?
some serious squats going on right now
Spiritreaver
Member
Going to watch my first bodybuilding/physique competition. Time to have my dreams shattered!
take it easy and keep it in context! first times "have" to take place. it takes time getting used to competitions and it could take a while until you feel comfortable there.
whatever happens, keep your eyes and mind focused and looking forward to the 5th or 6th competition, 1st time is always a practice. Do not stress yourself over that, just learn, that's all there is to it.
I love that wide legged squat shit. Thinking about buying a pair of chucks and incorporating that in more versus the standard squat.
Domino Theory
Crystal Dynamics
So how much longer am I supposed to wait until my arms start growing? I've been hitting them more frequently than usual because I feel as though they might respond better to higher frequency but they're stuck at 11.5 inches cold and it sucks. 
So how much longer am I supposed to wait until my arms start growing? I've been hitting them more frequently than usual because I feel as though they might respond better to higher frequency but they're stuck at 11.5 inches cold and it sucks.
Make sure you're not overtraining them. Hitting arms specifically once a week (plus them getting a secondary workout from all of your other lifts) is plenty.
Depends on why you want to do it. If the squat is a strength tool, those ultra wide squats aren't ideal. If you want to compete, you have to have a wife squat as you can hit parallel with less movement.
Brolic Gaoler
formerly Alienshogun
Actually, wide squats may be more ideal than any other stance for ALL purposes.
http://articles.elitefts.com/training-articles/a-case-for-wide-squats/
the bolded is a critical matter, arms are used for many, many things, so make sure they have plenty of time to restore fiber.
there's this situation that upon warming up, arms will respond if you insist in working out even though they are exhausted and really should be recovering.
I learned that this week, that if I exhaust my arms one day with pullups, bicep machine and whatnot, and the next day I want to do chest workout... it just doesn´t work as well. I am still figuring out what can be the best 2 part combo of body parts each (second) day.
I can't imagine working out with over the ear headphones, especially doing cardio.
I think ideally it would be chest/tris and then back/bis. Pushing motion works out the tris, so doing chest before tris kind of gives your tris a little "warmup". Likewise, pulling motions for back also work bis.
Khalifa Jayy
Banned
Advice on watching a physique competition? Wtf?
sounds goods! thanks, I am going to try that next time.
oh sorry,
I thought darth meant he was competing, not just watching.MrToughPants
Brian Burke punched my mom
With a 150% shoulder width stance you're not hitting full depth, not even close, more like 18-24" for the toilet seat squat. With a shoulder width stance you'll be able to hit that 3-6" full squat depth. The deeper you squat the more glute activation so toilet squats are out of the question as the optimal strength exercise.
The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles.
Well, there's this.
There's a bit to read, and it's actually pretty interesting. Basically, if you go for a smaller stance the knee angle is smaller, travels out further, and there's less hip abduction and adduction. Wider stance lengthens the knee angle, thus shortening how low you go, but increases the femur rotation and the usage of your hip flexors.
So, the question one should ask themselves is do they want more glute or do they want more hip involved in the lift. Personally, with how fucked my knees are, I'll probably have to switch to the wide stance anyways. Besides, I only aim for thighs parallel when I do narrow stance anyways. Plus, I can always do barbell bridges.
Finally, and I'll have to dig for a copy of my journal to find the actual reference info on it, there is data that shows beyond parallel correlates with patella femoral joint aggravation and inflammation, but, as your study showed, does increase the usage of any other muscles involved in the squat save the glutes. Especially if, like me, your patella isn't shaped 100% correctly.
Alright fitness gaf I'm pretty good with this stuff on my own but I've hit a road block. Earlier this year I started insanity and running. Went through twice and it worked awesome. Then I sustained an injury, stopped for 4 months and I put on about 10 pounds as a result. I started up my routine again, first running and then a month ago insanity. Same eating habits as i used earlier in the year. From the running and first two weeks of insanity I've gotten back to my pre injury weight. However the past three weeks I have not lost a pound. Hell the scale says I weigh exactly the same down to the 10th of a pound. I even dusted off wii fit to see if the scale was busted but it says the same.
What the fuckity fuck? My progress is eating shit but why?
What the fuckity fuck? My progress is eating shit but why?
MrToughPants
Brian Burke punched my mom
I think it can depend on personal choice and circumstances in certain cases like injury. But if hip recruitment is the desired goal box squats or sumo deadlifts would be the most beneficial. Doucette does both and his hip strength is world class but he's a powerlifter not a sports athlete. I'm not sure which athletes would benefit from it really...toilet seat testers?
These parts got me though...
Yea I don't think so...raised heel. As often is the case with toilet seaters is they have to relearn how to squat, biomechanically comme-il-faut, subjects need to unlearn their toilet seat training.
Here's an NSCA article on deep squats and knees.
The Biomechanics of Squat Depth
Also wow that ST meet was a failure and lasted forever. Efferding bombed and so did Spoto.
Spiritreaver
Member
Thanks man, I wasn't competing just watching and taking it all in.
It was an interesting experience. I don't know how I feel at all. I'm pumped to see myself on stage, but at the same time, seeing some of those guys made me really nervous.
This is however the biggest show in Oklahoma, so all the big name locals were there, a lot of politics, etc. I got to speak with my trainer after the show and he sort of set things at ease. I also talked with another trainer who had approached me before about joining his gym for bodybuilding, but I lost his contact. Thankfully he still remembered me and wants to help me out.
Couple of things that did settle with me. There's no way in hell I am doing physique shit, first of all I am too big, second of all... those guys have NO legs, not even calves (which is all you see). I would just look weird.
Other thing, most of the bodybuilders who are close my weight now actually didn't have great legs (my strong suit), but had me beat in other areas (mostly traps). I definitely could have a place on stage, but I think it's best that I start small. Not gonna aim for NPC 2013, but probably the show I'm already aiming for, which is in May and much smaller.
So much work to do..
Great article, thanks for linking!
I have a couple of comments. First off, there are also disadvantages that this stance provides. First off, it's true that the wide stance is relatively non-functional. Second the stance causes a lot of ligament stress on the knee. Third, the stance causes massive adductor stress, and does sometimes lead to groin injuries. I'd stick with a medium stance squat just to reduce that alone. That being said, I may push to go a little wider in my own squat workouts to take advantage of the increased glute activation...
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A More Normal Bird
Unconfirmed Member
Here's an interesting coincidence. I just today read a post containing a bit of research into some of the studies conducted on squatting, which goes hand in hand with Tough Pants' concerns.
http://www.sherdog.net/forums/75680215-post7.html
This seems to be a situation where the research is both limited and not fully aligned/caught up with results and practices in the field.
alright, here's my question to FitnessGAF.
i'm not sure what program to follow. i want size. strength would be nice, but i'm more concerned about size. right now i'm just doing a split (chest/tri, back/bi, shoulders, legs) where i do a compound lift and then a few accessory exercises. i get plenty of rest, and for cardio i do the bodypump class at my gym, which is basically an endurance fullbody workout that makes me feel like a bitch.
anyways i don't really feel like i'm accomplishing much. suggestions?
i'm not sure what program to follow. i want size. strength would be nice, but i'm more concerned about size. right now i'm just doing a split (chest/tri, back/bi, shoulders, legs) where i do a compound lift and then a few accessory exercises. i get plenty of rest, and for cardio i do the bodypump class at my gym, which is basically an endurance fullbody workout that makes me feel like a bitch.
anyways i don't really feel like i'm accomplishing much. suggestions?
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A More Normal Bird
Unconfirmed Member
How strong are you? If you're at an intermediate level of strength there is a 5/3/1 for bodybuilding template that could be used to strike a happy medium between strength and size.
strong enough. it's all my legs though, my upper body is pathetic. but i will look into that , thanks.
I've tried a variant of it twice before (N.O.XPLODE I believe). It definitely gives you energy before a workout, but I'm not sure if the effect lasts after long-term use.
What's funny, and what also goes towards A More Normal Bird's point, is that the article I read is a point-counterpoint sort of article between two researchers with stacks of studies basically debating squat depth.
All I know is that as soon as my thighs, the top of the leg mind you, break parallel I'm in a world of fucking hurt. So, I'll have to figure out something. Surgery isn't an option but nether is dropping leg work.
See You Next Wednesday
Banned
Has anyone had any experience with Body Weights?
I'm talking about ankle weights, wrist weights & body vest weights.
I went to a sporting goods store & they had 10 Ibs wrist & ankle weights & a vest that could hold 40 Ibs.
Would they be any good to just wear all day at home when not specifically exercising?
Those max weight seem too low & they had pictures of woman on the boxes.
I'm talking about ankle weights, wrist weights & body vest weights.
I went to a sporting goods store & they had 10 Ibs wrist & ankle weights & a vest that could hold 40 Ibs.
Would they be any good to just wear all day at home when not specifically exercising?
Those max weight seem too low & they had pictures of woman on the boxes.
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A More Normal Bird
Unconfirmed Member
I have a pair, either 1.5 or 1kg each. I used them for building endurance in keeping my feet up when drumming. I don't see the point in wearing them all the time. You also should NOT do things like shadow boxing with them like they show on the box, as it's terrible for your joints. They're useful for adding moderate resistance to some bodyweight movements and for low intensity rehab stuff. I will also sometimes use one by itself to microload the bar.
A vest is more useful for adding resistance to bodyweight movements, and can aid in conditioning but is of course much more expensive. Using it too often for things like sprints can wear down your connective tissue pretty quick though.
A vest is more useful for adding resistance to bodyweight movements, and can aid in conditioning but is of course much more expensive. Using it too often for things like sprints can wear down your connective tissue pretty quick though.
I haven't tried them quite honestly but they smell like injury to me, I'd avoid.
maybe someone who has tried them can give you some first hand impressions.
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