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Random health and exercise thoughts - Page 2971

post #44551 of 57262

Are you doing any other accessories?

If you're having trouble with the bb rows, I'd add seated rows and 1 arm db rows to your workouts. For shoulders: Arnold presses, Rotator cuff work, face pulls, and lateral raises. You need to build up everything.

 

Additionally, how's your diet?

Are you doing A/B days for the lifts? The issue with stronglifts is that if you're only doing the main lifts you tend to plateau pretty fast because you're not hitting the parts enough.


I will add that you've plateaued really fast. I was squatting 185 for 3x10 at 160 lbs and 5'10...for frontsies.


Are you actually having issues doing the lifts or are they just becoming hard? There's an important distinction here.

post #44552 of 57262
Hey guys, been following this thread for the past few days as I just started lifting after a 7 year hiatus from the gym. My old routine was less than ideal - literally only focused on chest and arms. College days..... hah. Anyways, I started this routine about 2 weeks ago:

http://www.bodybuilding.com/fun/top-3-muscle-building-routines-max-muscle-gains.htm (the 4 day split).

I added 1 day strictly for core/abs work out and have been adding a few different exercises on the upper body days. What are your thoughts on this routine? Any feedback?
post #44553 of 57262
Quote:
Originally Posted by rms340 View Post

Hey guys, been following this thread for the past few days as I just started lifting after a 7 year hiatus from the gym. My old routine was less than ideal - literally only focused on chest and arms. College days..... hah. Anyways, I started this routine about 2 weeks ago:

http://www.bodybuilding.com/fun/top-3-muscle-building-routines-max-muscle-gains.htm (the 4 day split).

I added 1 day strictly for core/abs work out and have been adding a few different exercises on the upper body days. What are your thoughts on this routine? Any feedback?

 

When you say you added one day just for abs do you mean you're doing 5 days?

I dunno. Doing only abs for a day sounds excessive. I just throw them into my workout a couple of times a week. I'd atleast do arms and abs or something like that. Feels bizarre to go to the gym to just do 3 ab movements.

post #44554 of 57262
As a beginner I hated both those lifts too. I don't think the barbell row is a good movement for a beginner because you'll probably find getting into the position awkward and your lower back won't be strong enough do let you do the movement with much weight. I would switch it out for another row you prefer, say cable or db rows. It's a row, doesn't really matter what you do. I wouldn't abandon standing overhead press, but you could add in a few sets seated because you'll probably progress much faster
post #44555 of 57262
Quote:
Originally Posted by ridethecliche View Post
 

Are you doing any other accessories?

If you're having trouble with the bb rows, I'd add seated rows and 1 arm db rows to your workouts. For shoulders: Arnold presses, Rotator cuff work, face pulls, and lateral raises. You need to build up everything.

 

Additionally, how's your diet?

Are you doing A/B days for the lifts? The issue with stronglifts is that if you're only doing the main lifts you tend to plateau pretty fast because you're not hitting the parts enough.


I will add that you've plateaued really fast. I was squatting 185 for 3x10 at 160 lbs and 5'10...for frontsies.


Are you actually having issues doing the lifts or are they just becoming hard? There's an important distinction here.

 

If he's benching 100 pounds this stuff won't help, he just needs to press and row more.  I'd do what fuji said and maybe do dumbbell presses for a bit if the bar is difficult for you.

post #44556 of 57262
RTC - yeah 5 days. I do it on Wed. I do cardio + abs. I don't mind going to just do abs, going to the gym is my only break from my studying.
post #44557 of 57262

If squats/deads/bench are still progressing then I'd say you're fine. As was already said doing some volume based accessory work would help but given your strength levels it would still take a while. I've always found dips to be a huge boost for my pressing movements, same for close grip work. Given your relative beginner status those are still big movements with a lot of carryover to other pressing movements too.

 

Working on rows - I don't even fuck with BB rows anymore, occasionally do some paused pendlays rows maybe twice a month, but as accessory work. If you have access to a landmine or t-bar then I'd switch that for your main row. They allow you to get a good stretch and contraction and again, have pretty good carryover to other movements.

post #44558 of 57262

I just do pendlay rows or sometimes dumbbell rows with one hand on a bench (whatever that's called); haven't found a compelling reason to switch but the pendlay rows were a bit awkward at first.

post #44559 of 57262

Yeh I'm not a fan of bb rows in any form, that's why if I do them I do it paused. Lighten up the weight, hold the contraction at the top, back to the floor. Since you have to go light it's more for pump and accessory work when I just want to do something a little different.

post #44560 of 57262

For obvious reasons, I prefer doing 1 arm db rows on a bench to stabilize my back. I did them in the past pretty regularly pre-injury and my back was pretty nuts when I was up to using 120lb dbs for reps...

 

My back workouts are pullups or pulldowns, seated row, and 1 arm db rows. I usually use the db or seated rows as my working exercise and do them till I can't do 10 reps with good form near my working weight. Might start doing chest supported Tbar rows to mix things up but not now.

post #44561 of 57262
Quote:
Originally Posted by js0930 View Post

So, I'm doing Stronglifts. Still getting going, started very light to focus on form. Currently at

Squats - 135
Bench Press - 100
Barbell Row - 110
Overhead Press - 85
Deadlift - 175

And just for reference, I'm 5'9" 170 lb and this is the first time I've lifted in years.

It's going well, squats/deads/bench are not bad, but I'm already struggling with the rows and the overhead press. Any recommendations on other lifts to hit to make those easier? Or pointers on common mistakes I might be making?

Thanks.

Don't add in a bunch of accessory work, that won't help you at this point. If you're just starting out, you're probably still working toward gaining control over your muscles and perfecting your form. These things just take time, but they will improve soon enough and your lifts will go up. For me, pinning down the correct form has always been crucial. Watch yourself in a mirror if you can to see if you're doing it correctly. Other then that just make sure your diet is on point.
post #44562 of 57262
I wouldn't use a mirror, you can't really see that much and it's hard to pay attention on maximal weights. Video record yourself. Yeah it doesn't matter what row you though, I just do very light cable rows focus on the contraction or db rows pretty light too.
post #44563 of 57262
I'd switch DB rows for BB rows but I might be biased because I can't do BB rows (something with my lower back).
post #44564 of 57262
Thanks Fuji. I can bench more than a 100, just been putting on weight slowly and like I said, I haven't plateaued with bench, deads or squats. probably will do as you suggested, just switch to db rows (though I think my gym has the stuff for landmine rows) and maybe do 1 or 2 of my overhead press sets seated.

As for diet, lots of eggs + chicken/pork for breakfast/dinner currently. Mexican/thai for lunch. Trying to go more protein, less carbs and keep my alcohol consumption down.
post #44565 of 57262
track your calories, without doing that who knows if you're just eating the same amount (or less) of "better" calories. milk is a good calorie source if you're having trouble getting it in.
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