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Random health and exercise thoughts - Page 81

post #1201 of 48559
Pennglock's right, inflexible hips can cause problems in getting the hams/glutes to take up the slack. I have the same issue. This leads to problems at the bottom of the squat, i.e. difficulty getting out of the hole, knees forward, not rounding the back, etc. I don't have hip pain but sometimes I can get knee pain if I'm not careful about keeping everything nice and tight during the exercise.

I found that holding the bottom squat position with minimal weight and really working the hips helped to increase mobility. Did this a few times a week on non squat days when I had a break between sets. Maybe try this instead of sitting around on the benches to kill time.
post #1202 of 48559
In regards to abs I agree that a lot of the ways people go about it, doing 100 sets of sit ups isn't that useful. Like with regular lifting you want to focus on lifting more weight in the lower rep ranges. Abs are a muscle just like others. In order to make them stronger you need to push the muscles more and more.

I like to throw in a couple sets of knee-to-elbows and a couple minutes of planks at the end of a workout. I don't have proof that it's the best way to go about core strength, but I like it.
post #1203 of 48559
Quote:
Originally Posted by AndyMcL View Post
I like to throw in a couple sets of knee-to-elbows and a couple minutes of planks at the end of a workout. I don't have proof that it's the best way to go about core strength, but I like it.

Yeah, those are the chinnies I referred to. I do 2 sets of 100 chinnies and a couple of minutes of planks as well as a finisher to my core circuit.
post #1204 of 48559
Quote:
Originally Posted by Pennglock View Post
I don't completely agree with the article linked above. At least with my case of tight hips, the hamstrings were not getting adequate involvement, and hip flexors were taking more than their fair share of the load. A further problem is that it's very tough to keep lumbar extention at the bottom of your squat with tight hips- this is going to cause your knees to slide forward at the bottom and youre not going to be correctly bouncing off your hams. Knees sliding forward on the second half of a squat descent = hip strain.
Yeah, I think there could be different causes - the article just addresses one particular cause.

I have pretty good hamstring flexibility (I can easily palm the ground with my knees locked), and was getting hip flexor pain, and hip flexor stretches weren't doing anything for me. Working on glute activation did.
post #1205 of 48559
Head position matters on deadlifts. I need to stop looking straight ahead so much.
post #1206 of 48559
Goofing around during deload week, I ramped up the weight on squats just to get a feel for the weight and I am 80% sure I subluxed the same rib once again. This has plagued me since I started lifting ~16 months ago. If this is the case, I will be front squatting for another year.
post #1207 of 48559

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Edited by Radagast - 10/23/11 at 8:57am
post #1208 of 48559
Quote:
Originally Posted by db_ggmm View Post
Goofing around during deload week, I ramped up the weight on squats just to get a feel for the weight and I am 80% sure I subluxed the same rib once again. This has plagued me since I started lifting ~16 months ago. If this is the case, I will be front squatting for another year.
subluxed? i bruised a rib with my belt squatting when i first started lifting heavy, hurt like hell for months
Quote:
Originally Posted by Radagast View Post
I'm adding these to my list of my fitness goals along with handstand pushups and a few others. I'm a ways off, but I'll get there.
there's a very fit girl at my gym who does these and other core exercises with impeccable form blows my mind she's quite tall too which makes it even more impressive
post #1209 of 48559
think i have test flu, have felt like total shit for the past 2 weeks.
post #1210 of 48559
Dragon flags... those really BURN. I'd be lying if I said I could do even one w/ good form - stuck with doing just negatives for now. Somehow I just can't keep my shit together near the bottom of the movement and end up collapsing on the bench whenever I try the whole thing.

Hard exercise is hard.
post #1211 of 48559
Third depletion circuit workout this week. Pooped!
post #1212 of 48559
I just ate a 2000+ calorie breakfast and I'm not even feeling full.
post #1213 of 48559
Really loving intermittent fasting so far. I thought not eating anything until noon or after 8 p.m. would be difficult, but I haven't sneaked so much as a grape while preparing my lunch in the morning. My workouts have been amazing, too.

I decided to give the cheat day followed by a 24-hour fast a whirl yesterday and today. Put away a large plain cheese thin crust pizza in one sitting, followed by a three-scoop chocolate whey shake with natural PB and a tablespoon of chocolate chips.

The following fast wasn't as difficult as I thought it'd be. Some hunger pangs, and it sucked being around co-workers who went out for lunch and brought the food back. But I made it through with lots of water and even put away a very nice lactic acid workout after work.

But shit, I'm ready for some quality eats tomorrow.
post #1214 of 48559
Anyone have experience with Layne Nortons power & hypertrophy routine? Looks interesting and I LOVE high volume.
post #1215 of 48559
Layne knows his stuff and is a GREAT guy.

The P-H splits are a little like a condensed PRRS routine. If you're an experienced lifter, go for it.

I actually do a modified shock week that puts power and hypertrophy (shock) in the same workout. For example, incline DB press: 90 x 6, drop 45 x 15
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