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Random health and exercise thoughts - Page 2752

post #41266 of 57266
Quote:
Originally Posted by Khayembii Communique View Post

Oh yeah, also I was gonna start swimming, it'd be really useful if there was some kind of guide that I could read to help me out

Jarude should make an e-book and charge for that shit.
post #41267 of 57266
Quote:
Originally Posted by Khayembii Communique View Post

Back's already feeling better. Gonna heat pad it today and then hit the gym tomorrow just to do upper/tri's. Weight's around 193, hoping that'll go down fast because I've been eating a shitload of salt lately haha.

Still bummed my tits aren't bigger. Not sure if I should throw in more tit workouts or what but it's annoying the hell out of me.

Oh yeah, also I was gonna start swimming, it'd be really useful if there was some kind of guide that I could read to help me out

http://ruthkazez.com/swimming/ZeroTo1mile.html

 

or do you mean how to swim?

post #41268 of 57266
Bruhs, aside from weighted crunches , leg raises and planks, what other low rep high resistance core exercises can I do?
post #41269 of 57266
Quote:
Originally Posted by TRINI View Post

Bruhs, aside from weighted crunches , leg raises and planks, what other low rep high resistance core exercises can I do?

If you really wanna go crazy hook your legs over a pull-up bar and do upside down hanging crunches
post #41270 of 57266
Quote:
Originally Posted by Cool The Kid View Post


I don't think it's a bad thing to think about your programming. Mine has been pretty fluid and I have been trying different things to balance out volume vs recovery.

Speaking of which, I'm kind of at a loss with what to do with my back. Heavy DB rows 2x/wk + sumo deads have my erectors in a perpetual state of DOMS. Back has been achy for about 2 weeks. Anyone know of any good heavy horizontal pulling movements that take the lower back out of the equation? I'm thinking T bar rows.

 

Chest supported rows would be pretty ideal for that. Takes everything out of the lift except your lats arms and shoulders. 

You don't need the machine. Just do seal rows with a barbell or dumbells. Lie face down on the bench and row straight up so the barbell/dumbells hit the bench.

You might have to set the bar up on something so its high enough so you get your arms fully extended at the bottom before the pull.

 

Quote:
Originally Posted by Ketawa View Post

Follow-up question re: suggestion to reduce volume, move to 3 or 4 different workouts to hit everything instead of my current 6. Is the idea to do each workout about once a week? Would mean more recovery days than my current ~2/wk, or I could just put that time towards more cardio. Or something like lift 3/4 days, 1 day off? Whatever I feel like works best?

In my opinion you pretty much have 3 good options:

 

1) Push/Pull/Legs: I'd do all 3 on, 1 off repeat.

 

2) Upper/Lower split: 2 on, 1 off, 2 on, 2 off - upper, lower, rest, upper, lower, rest, rest

 

3) Full body 3x a week. You also do it 4 times a week with programs like Sheiko but then you have to take pretty damn good care of your recovery.

 

 

P/P/L will be most like you're current bodybuilding bodypart split. Only difference is that you hit more muscle groups in the same workout. So its still gonna be a shitload of volume for the same muscle in a lot of cases.

 

Upper lower is still a split but you hit even more muscles in the same workout as "push" and "pull" is now combined into "upper". It also has you working out 2 days less a week than a P/P/L. However, don't think that that must lead to less gains.

 

Full body speaks for itself. You train with less volume for a given muscle group per workout but more frequently throughout the week. These routines also focus on movements rather than exactly what muscles your hitting with a certain lift. You'll be doing big and heavy compound lifts most of the time with a full body program, at least they'll be making up a bigger portion of your exercise selection than on the other routines.

 

 

Quote:
Originally Posted by TRINI View Post

Bruhs, aside from weighted crunches , leg raises and planks, what other low rep high resistance core exercises can I do?

 

Here's some more unconventional core stuff that I'll be doing on the routine my coach gave me:

 

pallof press

swiss ball rollout or just any ab rollout

single leg glute bridge

swiss ball knee tucks

 

I tried them today and I can assure that they're good. They will work your static core strength and ability to brace your spine.

In my experience that kind of ab work has a direct carryover to my ability to be stable in a squat or deadlift.

post #41271 of 57266
Quote:
Originally Posted by TRINI View Post

Bruhs, aside from weighted crunches , leg raises and planks, what other low rep high resistance core exercises can I do?

What dost Charly do? he's got some of the strongest abs I've seen.
post #41272 of 57266
Quote:
Originally Posted by Coldsnap View Post

What dost Charly do? he's got some of the strongest abs I've seen.

I do a lot of heavy squats and deadlifts.

Occasionally I'll throw in whatever ab movement I feel like doing at that moment for a few sets.
post #41273 of 57266
335 squat at 175lbs bodyweight, not bad. Hopefully I'll get 340 after the next 4 weeks. Slight decrease in strength from cut, but not nearly what I was expecting. It's just a lot harder now.. I think once I hit 315 x 4 I'm ready to start peaking for my next meet.

I was drunk and fell really damn hard in San Francisco. Walked into a bathroom and slipped like 10 feet then busted ass right on my knees, hurt so bad I felt like broke both my knee caps. I stood up and kicked the shit out of the top of the urinal because the bathroom had no signs that it was wet and the dumb fuck who cleaned it didn't mop it down with water it was just soap slick tile. That was nearly the end of my lifting adventure. My knees are still super sore and tender. But that reminds me, I'm throwing these new balances out that's like the 3rd time I either fell or almost fell in them.
Quote:
Originally Posted by mrchariybrown View Post

I do a lot of heavy squats and deadlifts.

Occasionally I'll throw in whatever ab movement I feel like doing at that moment for a few sets.

Yea, that's what I figured.
Edited by Coldsnap - 3/25/14 at 3:02pm
post #41274 of 57266
Charly what do you do for shoulders... are you OHPing 275 or something soul crushing like that... or is it not a big focus

And how often do you deload

Nice squatting BTW, jesus.
post #41275 of 57266
Quote:
Originally Posted by Cool The Kid View Post

Charly what do you do for shoulders... are you OHPing 275 or something soul crushing like that... or is it not a big focus

And how often do you deload

Nice squatting BTW, jesus.

Just some mil presses after benching and some side raises. Benching torches my delts already so no need for too much more. Never tested a max with mil presses so no clue tbh. I use anywhere from 175-195 for 5x5 on them after I do all my bench to exhaust my delts.

I take off of a day here and there every few months if that particular body part is hurting or need rest. For example, I haven't benched heavy for about 2 weeks because of bicep tendinitis. But no planned deloads except for the week before meets.

Thanks!
post #41276 of 57266
Thanks Conceptionist, very helpful advice. I'm going to transition to option 1 for now simply due to greater comfort with the program, plus my upper body could use more work than my legs. Any thoughts on when is a good time to work in some cardio -- after lifting, on recovery days, doesn't matter?
post #41277 of 57266

Yeah, those were some crazy squats Charly.

Btw, I wonder what why you squat so wide? Never seen a raw squatter have such a wide stance before. Must have good carryover to your sumo, no?

 

 

On the topic of heavy squats:

One of the local beasts did ATG olympic squats with 550 today for 3x3, raw without a belt. Everyone in the gym stopped whatever they were doing and looked.

post #41278 of 57266
Quote:
Originally Posted by Ketawa View Post

Thanks Conceptionist, very helpful advice. I'm going to transition to option 1 for now simply due to greater comfort with the program, plus my upper body could use more work than my legs. Any thoughts on when is a good time to work in some cardio -- after lifting, on recovery days, doesn't matter?

Unless you really enjoy it, I would ditch cardio for a while. Just another thing to cut into your recovery. I haven't done any cardio on this bulk and I think that has helped me a lot. Otherwise, replace one of your days with it.


#breadbandwagon #nastycountertop

S8L0UCo.jpg
post #41279 of 57266
Quote:
Originally Posted by conceptionist View Post

Yeah, those were some crazy squats Charly.
Btw, I wonder what why you squat so wide? Never seen a raw squatter have such a wide stance before. Must have good carryover to your sumo, no?

Just something my coach had me trying and it's working out for me.


And here are some wide raw squatters.. these guys make my stance look narrow haha:
post #41280 of 57266
Quote:
Originally Posted by Coldsnap View Post

335 squat at 175lbs bodyweight, not bad. Hopefully I'll get 340 after the next 4 weeks. Slight decrease in strength from cut, but not nearly what I was expecting. It's just a lot harder now.. I think once I hit 315 x 4 I'm ready to start peaking for my next meet.

I was drunk and fell really damn hard in San Francisco. Walked into a bathroom and slipped like 10 feet then busted ass right on my knees, hurt so bad I felt like broke both my knee caps. I stood up and kicked the shit out of the top of the urinal because the bathroom had no signs that it was wet and the dumb fuck who cleaned it didn't mop it down with water it was just soap slick tile. That was nearly the end of my lifting adventure. My knees are still super sore and tender. But that reminds me, I'm throwing these new balances out that's like the 3rd time I either fell or almost fell in them.
Yea, that's what I figured.

Kneecap injuries seem to happen in San Francisco bathrooms pretty frequently.
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