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Random health and exercise thoughts - Page 2986

post #44776 of 57262
Guys, serious question though, and I think I've asked this before:

Legs/back...I'm limited by surgery and while I feel pretty good right now, I'd prefer to take a risk reduction approach. With that in mind, exercise selection:

Back: seated cable row, one arm db row, pull ups, pull downs, chest supported rows, t bar rows. Inverted rows.

Legs: front squats, split squats, lunges. Goblet squats. Potentially hamstring and quad curls but those do cause some low back so maybe lift weight pre exhaust with those?

Mostly trying to figure out a good course of action so my legs and back don't lag too much. I mostly try to do higher volume stuff and maybe I should try to do legs and back twice a week to get the most out of it?
post #44777 of 57262
Quote:
Originally Posted by fuji View Post

Starting work in 12 days. Loads of networking drinks when I start, I don't drink, haven't had any alcohol since the start of february. Should I just drink a tiny bit so I don't seem like some weird fitness guy? Make a gin and tonic last a couple hours haha. Wearing $60 suits and $9 shirts lol. Disregard material acquire fit.

>implying you're not a weird fitness guy

Whenever I'm at one of those events and don't want to drink, I usually just have the bartender do soda water with a lime wedge (and tip the bartender for his/her trouble). Most people will just assume you're having a gin and tonic.
post #44778 of 57262

Dash of bitters makes it taste like a real drink

post #44779 of 57262
Quote:
Originally Posted by ridethecliche View Post

Guys, serious question though, and I think I've asked this before:

Legs/back...I'm limited by surgery and while I feel pretty good right now, I'd prefer to take a risk reduction approach. With that in mind, exercise selection:

Back: seated cable row, one arm db row, pull ups, pull downs, chest supported rows, t bar rows. Inverted rows.

Legs: front squats, split squats, lunges. Goblet squats. Potentially hamstring and quad curls but those do cause some low back so maybe lift weight pre exhaust with those?

Mostly trying to figure out a good course of action so my legs and back don't lag too much. I mostly try to do higher volume stuff and maybe I should try to do legs and back twice a week to get the most out of it?

 

Seems good to me for aesthetic purposes. 

Maybe you could add some shallow depth leg presses, both bilateral and unilateral. Shallow depth so you don't tax the lower back.

 

About hamstring curls causing low back pain: Is that in a lying version? You should try a regular seated hamstring curl machine and see if that feels better. I like it much more than the lying machine anyway.

 

Up the frequency for 2x a week and see if it helps. In theory it should. Just make sure your total volume doesn't become twice as much as you're currently doing as that good be too much work in too short time. Smarter to ease into it and allowing for bigger increases in volume later as you stall. 

 

Count your total reps and sets for the whole week for legs and back. Divide that number by two and split the volume over two sessions (or four, if you're doing back and legs separately, but I think you can hit both per session). Then add just a few sets, maybe 3-5 total for both muscle groups so you're doing just a tiny bit more work overall over the course of the week.

post #44780 of 57262
Quote:
Originally Posted by Evolve View Post

Sounds like you're just a pussy. Lots of pussies in this thread, honestly. Every third post is about some chronic "injury" or "pain". Beta genetics... ha.

It hurt doe. Spent most today on the couch.
post #44781 of 57262
Switched to Pendlay rows. Finding it way easier to row into the middle/top of my stomach than my chest. May end up switching it up with other styles as well, but focusing on my form and doing Pendlay rows is already helping dramatically.

In terms of diet, how many calories per day should I be eating? I'm 5'9", 165-170 lb, definitely not looking to put on weight, just become stronger. Assuming I'm doing Stronglifts, plus a 5+ mile hike 1 or 2 times a week, what should I be aiming for?
post #44782 of 57262
Quote:
Originally Posted by conceptionist View Post
 

 

Seems good to me for aesthetic purposes. 

Maybe you could add some shallow depth leg presses, both bilateral and unilateral. Shallow depth so you don't tax the lower back.

 

About hamstring curls causing low back pain: Is that in a lying version? You should try a regular seated hamstring curl machine and see if that feels better. I like it much more than the lying machine anyway.

 

Up the frequency for 2x a week and see if it helps. In theory it should. Just make sure your total volume doesn't become twice as much as you're currently doing as that good be too much work in too short time. Smarter to ease into it and allowing for bigger increases in volume later as you stall. 

 

Count your total reps and sets for the whole week for legs and back. Divide that number by two and split the volume over two sessions (or four, if you're doing back and legs separately, but I think you can hit both per session). Then add just a few sets, maybe 3-5 total for both muscle groups so you're doing just a tiny bit more work overall over the course of the week.

It is a seated version, but for some reason I feel like seated quad and hamstring tend to stress the lower back. I'll just be careful with them and make sure to do them with strict form and/or do the 1 legged versions.


I think I'll get a bit stronger before I attempt doing leg presses on the sled in the gym, or I'll try doing them without any weight to see how the motion feels. I think I can do plenty of split leg work outside of the leg press and honestly, I'm not sure how willing I would be to load up the leg press.

 

Regarding sets:

 

For back I usually do 2-3 exercises with 4ish working sets per exercise. I stop and lower the weight if I feel that my form is starting to get sloppy and stop the exercise entirely when I feel like I don't have enough in the tank to do 10 reps at that weight with good form. This usually ends up being split over 2 exercises: one overhead pulldown and one row. I do a third if I feel like it after that.


Legs: I'll do 3 x 10 of walking lunges then 3x10 of split squats or goblet squats. Then add in ham and quad curl if there's enough time. I usually do legs a shoulders on the same day by alternating exercises.

post #44783 of 57262
Quote:
Originally Posted by js0930 View Post

Switched to Pendlay rows. Finding it way easier to row into the middle/top of my stomach than my chest. May end up switching it up with other styles as well, but focusing on my form and doing Pendlay rows is already helping dramatically.

In terms of diet, how many calories per day should I be eating? I'm 5'9", 165-170 lb, definitely not looking to put on weight, just become stronger. Assuming I'm doing Stronglifts, plus a 5+ mile hike 1 or 2 times a week, what should I be aiming for?

 

http://iifym.com/iifym-calculator/

 

You have to put on weight to become stronger.

post #44784 of 57262
Quote:
Originally Posted by KingJulien View Post

http://iifym.com/iifym-calculator/

You have to put on weight to become stronger.


This is not true, i'm still PRing whilst cutting.

Ridethecliche, if you can do front squats why don't you just push front squats pretty hard? Maybe not that high intensity per set, but go like 15 triples or something.
post #44785 of 57262
Quote:
Originally Posted by fuji View Post


This is not true, i'm still PRing whilst cutting.

Ridethecliche, if you can do front squats why don't you just push front squats pretty hard? Maybe not that high intensity per set, but go like 15 triples or something.



I can manage 5x5 @ 135 right now. I want to work up to 3x10x135 before I think of increasing the weight. That's the plan for now anyway.

 

Also, fuji, you're using celltech so it's not really comparable but it's hard to know what that poster needs to work on without numbers.170 at 5'9 isn't huge, but it's not skinny either.

post #44786 of 57262
Quote:
Originally Posted by fuji View Post


This is not true, i'm still PRing whilst cutting.

Ridethecliche, if you can do front squats why don't you just push front squats pretty hard? Maybe not that high intensity per set, but go like 15 triples or something.

 

You're on gear you dunce 

post #44787 of 57262
Not like people haven't gotten stronger whilst cutting. Coldsnap claims he put on like 50lb on his squat and mark seems to have gotten stronger. Even when I was natty as long as I dropped my volume really low I could still PR.
post #44788 of 57262

So you're saying that running a program forever at maintenance or on a cut is a good idea? Maybe I just have weak-ass genetics but I know I'm not putting more than 5 pounds on a given lift unless I'm eating at a surplus.

post #44789 of 57262
Not saying that at all, I'm just saying your statement that you cannot get stronger on a deficit is false. It's inevitably not optimal, but it isn't impossible. Before I went on, other then the time I went up to 210 on my first dreamer bulk I never really went above 190 or below 180 and I got stronger, not particularly quickly, but say like 40lb on my deadlift in a year or something, I still pulled 455 at like 180 or something.


Cutting on gear is so much fun, I get to run stupid macros because I don't need fat for hormonal function so todays macros were 214 protein, 378 carbs, 29 fat. None of that feeling tired and nauseous in the gym, no looking flat from being carb depleted, as long as I keep everything clean as fuck, which I do there's no real water retention, no loss of sex drive obviously. Just wake up prep food for the day, which is mainly whey, no fat yoghurt, fruit and oats parfaits, white fish and rice, lift and then do like an hour and a bit of LISS walking around the royal parks getting dat tan. Feels good man. I am missing strosswaffling though.
post #44790 of 57262
Quote:
Originally Posted by KingJulien View Post
 

So you're saying that running a program forever at maintenance or on a cut is a good idea? Maybe I just have weak-ass genetics but I know I'm not putting more than 5 pounds on a given lift unless I'm eating at a surplus.


This also depends on your goals and where you are in training. If you're still relatively new, you can do a lot without gaining weight or even while losing it.

Once you plateau, it gets harder, but changing approach to training can still lead to improvements without the need to eat that much more than maintenance.

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