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Random health and exercise thoughts - Page 1953

post #29281 of 48978
Am I the only one that had to Google ''nerve flossing''?

I'll keep doing face pulls + rotator cuff before every training...works for me (no shoulder injuries in 3+years).
post #29282 of 48978
The biggest shoulder woes I've had were from a drunken diving incident and more recently hoisting myself into a lift truck repeatedly, go figure
post #29283 of 48978
Quote:
Originally Posted by Coldsnap View Post

So short story, put some nerve flossing in your prehab stuff. Shit gives me the shivers because the though of flossing your nerves through your muscles makes me want to throw up, but it helps lol.

I had lots of problems with numbness in my ring and pinky fingers due to overly tight forearm and trap muscles until i started ulnar flossing every day, not completely trouble free now but miles better than before.

I'm looking for some advice on where to go next, I've been on this program for 5 months or so and have seen decent size gains, especially in my chest, shoulders and arms but i'm feeling like its time to mix it up.
Warning: Spoiler! (Click to show)
Day 1 (Monday): Chest/Biceps/Abs
DB Flat Bench: 1x4-6 (perform 3-4 sets of warm ups before getting into your heavy set)
Hammer Strength Incline/Barbell Incline Press (with spotter)/Smith Incline Press (without spotter): 1x12-20 REST PAUSE SET - Scroll down to find out what this is!
Flat Bench Press: 1x15-20 reps
Cable Flies/Pec Deck Machine: 2x12-15
Incline DB Curls/Alternate DB Curls: 1x6-8 reps
Barbell Curls/Curl Machine: 1x12-18 REST PAUSE SET
Body Drag Curls: 1x15-20
Weighted Cable Crunches/Med Ball Crunches: 3x10-12

Day 2 (Tuesday): Legs
Squats: 1x4-6 (perform 3-4 sets of warm ups before getting into your heavy set)
Leg Press: 1x15-20 REST PAUSE SET
Leg Extensions: 1x15-20
Straight Leg Deadlifts: 2x10-12
Leg Curls: 2x10-12
Calf Raises: 1x20 (when performing calf raises, go down into the deepest stretch you can hold then explode up, slowly lower it to the deepest stretch, count to 20 and repeat.)

Day 3 (Wednesday): Cardio or rest day

Day 4 (Thursday: Shoulders/Triceps
DB Seated Shoulder Press: 1x4-6 (perform 3-4 sets of warm ups before getting into your heavy set)
BB Seated Military Press: 1x10-14 REST PAUSE SET
DB Lateral Raises: 1x15-20
Reverse Grip Bench: 1x6-8 (You place the bar further down on your chest, there is no need to go down and touch your chest since we are concentrating on hitting our triceps the most)
Close Grip Bench: 1x14-18 REST PAUSE SET
Overhead Rope Pull From Low Pulley: 1x15-20 (Rope Extension)
Dips: 2xAMAP

Day 5 (Friday): Back/Abs
Deadlifts: 1x4-6 (perform 3-4 sets of warm ups before getting into your heavy set)
Hammer Grip Lat Pulldowns: 1x10-16 REST PAUSE SET
Wide Grip Seated Row: 1x10-16 REST PAUSE SET
Pullups (whatever grip you can get the most with): 1x15-20 (or 3 sets of get as many as you can)
Face Pulls: 2x12-15
Sprinters Ab Circuit: 3x15-20 reps for each exercise, rest 45 seconds between sets

I like barbell lifts, I like the 4 day split, I like the strength/aesthetics balance--anyone have recommendations?
post #29284 of 48978
this prehab rehab stuff is everywhere.. not to say it's not important if you need mobility and whatnot but if you believe the internets you'd be doing 2hrs of miscellaneous shit before anything
post #29285 of 48978
BS chicken breasts for about 2.50/lb and when ground beef goes on sale, make meat slop. Woo. That's pretty much my diet lol.
post #29286 of 48978
Quote:
Originally Posted by Lagrangian View Post

this prehab rehab stuff is everywhere.. not to say it's not important if you need mobility and whatnot but if you believe the internets you'd be doing 2hrs of miscellaneous shit before anything

It takes me a solid 20 minutes before I touch a bar in the gym. It use to be a solid 30 minutes. Compared to how most people "stretch" it might as well be 2 hours.
post #29287 of 48978
yeah but if the mobility is already there what is the need for it? Not trying to start a massive debate, just slightly curious.
post #29288 of 48978
Deadlift PR today. 275x6. Weak sauce I know but I'm hyped LOL.

Also tied my Military Press PR. Again. Stuff goes up sloooowly.

Re: stretching, I know the scientific lit is pretty firm that it doesn't help prevent injury for runners no matter if its done before or after, static or dynamic, but not so sure about lifting.
post #29289 of 48978
Ummm ok just seen what "nerve flossing" is hahahahahahaha!

jesus these chiros and physios come up with some ridiculous stuff to keep themselves in business
post #29290 of 48978
Hendrix most people think they have mobility when they really don't. Just take a look around in the gym and you will see tons of people who are able to train with limited mobility because their program allows it. I know some powrrlifters that have to mobilize every day to lift while some lifters just don't need but I'm a firm believer is weightlifting is a longevity sport and people who take care of themselves last longer in the sport, just look at Donnie Thompson
Edited by Coldsnap - 5/23/13 at 4:21pm
post #29291 of 48978
Just made Alfredo sauce with Greek yogurt and parmesan which was 8g fat/20g protein per serving. A little too tangy but a good start; just gotta make it a little more bland and up the salty garlic goodness. May throw in bacon next time. So hard to not eat 3 cups of pasta in one sitting...
post #29292 of 48978
Giant waste of time
post #29293 of 48978
TKJTG i saw your deadlift video, you could use some mobilizing.
post #29294 of 48978
Quote:
Originally Posted by Coldsnap View Post

Hendrix most people think they have mobility when they really don't. Just take a look around in the gym and you will see tons of people who are able to train with limited mobility because their program allows it. I know some powrrlifters that have to mobilize every day to lift while some lifters just don't need but I'm a firm believer is weightlifting is a longevity sport and people who take care of themselves last longer in the sport, just look at Donnie Thompson

But if they have the mobility to perform the lifts that their program specifies then why is doing extra mobility work "taking care of themselves"?
post #29295 of 48978
Quote:
Originally Posted by Coldsnap View Post


It takes me a solid 20 minutes before I touch a bar in the gym. It use to be a solid 30 minutes. Compared to how most people "stretch" it might as well be 2 hours.

 

Quote:
Originally Posted by Coldsnap View Post

Hendrix most people think they have mobility when they really don't. Just take a look around in the gym and you will see tons of people who are able to train with limited mobility because their program allows it. I know some powrrlifters that have to mobilize every day to lift while some lifters just don't need but I'm a firm believer is weightlifting is a longevity sport and people who take care of themselves last longer in the sport, just look at Donnie Thompson

This.

I don't believe anyone is able to perform a full back squat with great form prior to doing any mobility work, unless they've been training seriously since childhood to keep up the range of movement. Sure, your form will get better eventually if you just lift the weights but the risk of injuring yourself is real as you start to push weights near your current level if you're not comfortable in that motion.

 

I mean, how many times have any of you guys seen a non-professonal / not super serious amateur perform a perfect, deep squat with decent weight?

Sadly, the truth is that everyday life today really decreases your ability to move correctly and at some point you should address is if you want to progress. Both me and Coldnap saw problems and have fixed ourself and I believe our lifting has benefitted from it a lot.

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