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Random health and exercise thoughts - Page 79

post #1171 of 57266
Quote:
Originally Posted by TrH View Post
Depletion work is BRUTAL, no doubt. I've done a couple of whole-body depletion workouts, and I gotta say... getting those last 3 reps of that 15 rep set was horrible, then and only then does it hit you... you have 45 seconds to rest your laurels and THREE more sets to go.

Absolutely... I mean, seriously, ever felt like tossing cookies DOING BICEP CURLS? Just about got there last night
post #1172 of 57266
stiff legged deadlifts work out the lower back, no?

i google it and all it talks about is how it works out the legs and hamstrings.

i dont want to do regular deaflifts because they are too similar to squats. i want something to narrow down my lower back mass and add definition for that nice shape from the rear.
post #1173 of 57266
Quote:
Originally Posted by sho'nuff View Post
stiff legged deadlifts work out the lower back, no?

i google it and all it talks about is how it works out the legs and hamstrings.

i dont want to do regular deaflifts because they are too similar to squats. i want something to narrow down my lower back mass and add definition for that nice shape from the rear.

no no no.

stiff leg deadlifts primarily work hamstrings. Lower back too, but the hamstrings are the focus.

Regular deadlifts are not like squats. They workout lower back mainly, but also all the upper back as well as glutes.

neither will "narrow you lower back mass" at all. That will only come from losing weight.


Regular deadlifts is what you want to do.
post #1174 of 57266
ok thanks. but i have been doing some stiff legged, and i can feel a good burn and rock-hardedness on my erectors spinae after doing them though. perhaps at least a minimum?
post #1175 of 57266
Quote:
Originally Posted by sho'nuff View Post
ok thanks. but i have been doing some stiff legged, and i can feel a good burn and rock-hardedness on my erectors spinae after doing them though. perhaps at least a minimum?
They definitely work your lower back, but not as well as traditional deadlifts. The reasoning there is that with regular deadlifts you can load on a lot more weight and have a larger range of motion, so it's going to stress your muscles more.
post #1176 of 57266
Quote:
Originally Posted by sho'nuff View Post
ok thanks. but i have been doing some stiff legged, and i can feel a good burn and rock-hardedness on my erectors spinae after doing them though. perhaps at least a minimum?

You may be keeping your legs perfectly straight. A very slight bend in the knees helps to focus it in the hams, where you should feel it pull (and also reduce the strain on your back).
post #1177 of 57266
ok thanks
post #1178 of 57266
Boner inducing.
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post #1179 of 57266
Added in front squats to my program, my legs are officially jellified now. Did my normal back squats, finishing w/ 6 x 230lbs - then stripped the plates down to 155lbs and pushed out 3 x 8 clean grip front squats. Why? Because I just felt like it.

I don't feel like walking up any stairs anytime soon, thats for damn sure.

As for the SLDL/stiff leg DL thing, I think Exrx has a couple of examples where the movement is done so that the lower back works dynamically (flexes through full ROM, not just isometric stabilization). I've always regarded those variations of the DL as hamstring exercises, so I don't really know whether they hit the lower back any harder. If you're looking for that nice lat taper/definition... I'm afraid it's just a matter of dropping the bodyfat.

Being men, we do have that slight inconvenience that the lower back seems to be about the very last place the fat comes off from (due to the beta-2 receptors or something?). Stubborn fat is stubborn.
post #1180 of 57266
^^ Yup. And of course, you need to have lats
I see a lot of guys crying about a lack of v-tap even when lean... then you point out to them they have no lat mass whatsoever.
post #1181 of 57266
I just read ripptoes thing about abs...should I just cut out ab work totally or is ripptoe just a hater? I was rather enjoying doing side-bends (I'm doing 5/3/1 right now and i just realized my mil. press day could use some more not-shoulder/arm-excercizes)
post #1182 of 57266
Rippetoe is knowledgeable about the big lifts, but that doesn't mean he knows jack about other things. Ab work (more generally, core work) is very good for you. It will help you with your posture, not getting hurt, etc. Plus you can do cool things like L-sits, strict hanging leg lifts, dragon flags, etc. that most posers in the gym can't even attempt. So listen to Rippetoe in areas where he knows stuff, and look to others who may be more knowledgable in other areas.
post #1183 of 57266
Quote:
Originally Posted by GraphicNovelty View Post
I just read ripptoes thing about abs...should I just cut out ab work totally or is ripptoe just a hater? I was rather enjoying doing side-bends (I'm doing 5/3/1 right now and i just realized my mil. press day could use some more not-shoulder/arm-excercizes)

I don't know shit about anything in this thread, but my abs notice significant improvement with specific core training. I don't know if you need to do a lot of sit ups, bends, or anything else for your specific goals, but doing them will make your abs stronger than just compounds.
post #1184 of 57266
Quote:
Originally Posted by Scrumhalf View Post
Rippetoe is knowledgeable about the big lifts, but that doesn't mean he knows jack about other things. Ab work (more generally, core work) is very good for you. It will help you with your posture, not getting hurt, etc. Plus you can do cool things like L-sits, strict hanging leg lifts, dragon flags, etc. that most posers in the gym can't even attempt. So listen to Rippetoe in areas where he knows stuff, and look to others who may be more knowledgable in other areas.

Exactly. I see no point in cutting out direct abdominal work, when especially some of the isometric exercises help keep your core tight. If you think about the pelvic area, the abdominals kind of make up the corset (so to speak) that holds it all together, so keeping your core in great condition is key for a tight midsection and IMO is closest to spot reduction unless we're talking about lipo.

Even dedicated powerlifters do abdominal work IIRC.
post #1185 of 57266
Core workouts can be fun and your core will get rock hard, the difference will be amazing. Do this as a circuit- it is one of my favorite core circuits: Weighted lower back extensions (say with a 25lb plate) - 10 reps Russian twists on decline bench with a 20 lb dumbbell - 10 reps (go down until your back is slightly below parallel to floor but down all the way to the bench) Lying leg lifts - to failure Weighted crunches on swiss ball (I do this with a 75lb dumbbell held at my upper chest) - 10 reps Hanging leg raises Do the above for 5 rounds... slowly and in control. No bouncing or cheating. Finish up with 2 sets of chinnies and 2 planks held as long as possible (try for 2 minutes). Do this twice a week I guarantee your core will feel unbelievable within a month. As you get stronger, you can do dragon flags instead of lying leg raises and also add ab wheel rollouts. I got ideas for core circuits from Ross Enamait's Infinite Intensity.
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