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Random health and exercise thoughts - Page 3172

post #47566 of 57256
Quote:
Originally Posted by OccultaVexillum View Post
 

No, I train twice a week. I have 2 leg days. One loosely based on strength (straight sets, lower reps, less volume), the other more hypertrophy (drop sets, forced reps, partials, higher volume etc).

 

M - Legs

T - Push

W - Pull

Th - Conditioning

F - Lower (basically legs)

Sa- Upper

Su - Conditioning

repeat

 

Both days I finish with front squats, the reason I've been doing paused is because I just don't like going over ~8 reps on front squats, it just doesn't feel good to me. No pain or anything, I just feel like it's better suited for lower reps, so the pause is a way to make a lighter weight feel heavier and also to make me more aware of staying tight in my upper back. I've been using a 5 second pause because I feel like I should exaggerate it to take the stretch reflex and momentum completely out of it. I know 5 seconds is a long ass time, but I kind of feel that if I don't take that long then it's not "enough" and I'm not getting the full effect. So with that in mind, would you think that all 3 seconds would achieve the same effect (taking all momentum out of it and forcing me to stay tight)?

 

Alright, then I assume you do those paused front squats on the "strength day".

And, yeah I think 5 seconds is a bit excessive. 2-3 second pauses seems to be the norm in powerlifting programs, so I think that's long enough.

 

Anyway, why do you use chains and bands so regularly?

 

The weakest position for raw lifters are in the bottom position. Chains and bands overload only the top movement, and are thus more frequently used by lifters who use the suit and wraps. So if you are concerned with maximum strength, you'd prob get better results with training bottom focused movements (like the paused front squat) more frequently instead of all those to end ones. Another great version is front squats to pins at parallell, with a dead stop in the bottom for 1-2 seconds.

 

If you are concerned with hypertrophy, it would imo still be better to train movements with more bottom ROM emphasis, since that is the position where the muscles are under the biggest load and contraction. Bands and chains, on the other hand, put more load on the top end ROM. I great version for more time under tension in the bottom part of the movement is 1 & 3/4 squats, with a pause at both the bottom and 3/4 position. 

 

I still think you can use bands and chains every now and then, but as overloading tools. That's the purpose they have for squats in powerlifting programs, from what I know.

post #47567 of 57256
Quote:
Originally Posted by ridethecliche View Post

Yes lol. You're only changing how long you're paused.
 

 

It's not really that simple though. All things being equal, a pause is a pause... but all things are never equal.

Any way I pretty much talked myself in to the answer - as long as the pause is long enough to remove momentum then the length doesn't matter, except TUT, but I wouldn't really count a motionless pause as increasing TUT.

post #47568 of 57256
Quote:
Warning: Spoiler! (Click to show)
Originally Posted by conceptionist View Post
 

 

Alright, then I assume you do those paused front squats on the "strength day".

And, yeah I think 5 seconds is a bit excessive. 2-3 second pauses seems to be used on most powerlifting programs when they utilize longer stops, so I think that's long enough.

 

Anyway, why do you use chains and bands so regularly?

 

The weakest position for raw lifters are in the bottom position. Chains and bands overload only the top movement, and are thus more frequently used by lifters who use the suit and wraps. So if you are concerned with maximum strength, you'd prob get better results with training bottom focused movements (like the paused front squat) more frequently instead of all those to end ones. Another great version is front squats to pins at parallell, with a dead stop in the bottom for 1-2 seconds.

 

If you are concerned with hypertrophy, it would imo still be better to train movements with more bottom ROM emphasis, since that is the position where the muscles are under the biggest load and contraction. Bands and chains, on the other hand, put more load on the top end ROM. I great version for more Time Under Tension in the bottom ROM is 1 & 3/4 squats, with a pause at both the bottom and 3/4 position. 

 

I still think you can use bands and chains every now and then, but then as overload tools. That's the purpose they have for squats in powerlifting programs, from I know.

 

 

Cool, yeah this was pretty much my thinking.

I am not a powerlifter and have no desire to be. My primary goal is hypertrophy, the strength work I do is in an effort to compliment hypertrophy (In its simplest form - the stronger I am, the more I can lift, the better effect everything else).

I actually use the paused front squats on both days, at the end of the workout, albeit in diff ways. Strength days it's just 5x5 with about 90-120sec rest. Hypertophy days is 5x5 emom supersetted with jump rope. Basically lifting 30 seconds, jump rope for 30 seconds, repeat x 5.

I use chains and bands because I have them at home and they are fun, honestly that's about it. After 4 weeks of chains, going back to regular work I feel a lot more explosive and 80% of the time I will PR in that next block. But yeah, primarily it's fun and I don't have a lot of equipment at home so it's a way to make it different.

I only use them for 4 weeks at a time, and always go back to regular work for at least 4 weeks after. I never use chains and bands at the same time, just pick one. And about half of the band work I do is actually reverse band (CG Bench and squats) which let you overload the bottom position.

post #47569 of 57256
Quote:
Originally Posted by OccultaVexillum View Post

Warning: Spoiler! (Click to show)

Cool, yeah this was pretty much my thinking.
I am not a powerlifter and have no desire to be. My primary goal is hypertrophy, the strength work I do is in an effort to compliment hypertrophy (In its simplest form - the stronger I am, the more I can lift, the better effect everything else).
I actually use the paused front squats on both days, at the end of the workout, albeit in diff ways. Strength days it's just 5x5 with about 90-120sec rest. Hypertophy days is 5x5 emom supersetted with jump rope. Basically lifting 30 seconds, jump rope for 30 seconds, repeat x 5.
I use chains and bands because I have them at home and they are fun, honestly that's about it. After 4 weeks of chains, going back to regular work I feel a lot more explosive and 80% of the time I will PR in that next block. But yeah, primarily it's fun and I don't have a lot of equipment at home so it's a way to make it different.
I only use them for 4 weeks at a time, and always go back to regular work for at least 4 weeks after. I never use chains and bands at the same time, just pick one. And about half of the band work I do is actually reverse band (CG Bench and squats) which let you overload the bottom position.


Reverse band overloads the top in the exact same way normal band does, both make the bottom part easier. I don't think anyone has actually developed a way to overload the bottom. A longer pause is harder. I tried to pause an 120kg squat for 30 seconds once and I couldn't do it.



Quote:
Originally Posted by ridethecliche View Post

Yes lol. You're only changing how long you're paused.

I might start doing this to db bench, i.e. paused reps. I don't want to increase weight any more but this will still ensure growth.

What are people's thoughts on alternating arms for db bench work?



I think it's a pretty stupid movement, I don't know why people do it.
post #47570 of 57256

Shit yeah I don't know why I said bottom. That's why I use them on CG's = murders triceps cos it overloads the top.

 

I will say that bands and chains feel very different though, even if they achieve the same thing.

Chains just kind of hang, it's just gravity, bands forcefully pull you down.

post #47571 of 57256
That's because band tension increases with stretch, like a spring. Simple physics.
post #47572 of 57256

If you are primarily lifting for hypertrophy, I would honestly ditch the chains and bands except for the occasional overloading work at the end of a training cycle. So you take them out at the end of say a 6-8 week cycle when you taper down the volume and up the intensity to do some supramaximal work. I honestly don't see their value for hypertrophy besides that they're getting you PRs, and you might very well get more hypertrophy per pound your PR increases with other squat variations.

 

I'd pay more attention to time under tension, alternating foot stances and angles, and pick some very well thought out pauses that forces you to use less momentum and that accentuates your technical and muscular weaknesses. For example:

- Squats with 4 secs down and up, no rest between reps (lots of Time nuder Tension, and great for technique and positioning)

- High bar squats with 2sec pause at the bottom (more emphasis on quads)

- Squats to pins, 2 sec dead stop (the dead stop takes out all stretch reflex and really expose your technical and muscular weaknesses in the lift)

- Wide stance high bar squats (for the glutes)

- Squats with pause halfway down (takes out the momentum)

- 1 & 3/4 Squats (for every rep, you'll have twice as much work in the bottom half of the movement. great for leg hypertrophy and positioning)

 

For instance, I'd put the high bar pause squats and squats to pins to the "power day" and alternate the rest for "hypertrophy day".

Just my 2 cents.

post #47573 of 57256
@RTC - ok?
@conceptionist- Yeah, that all makes sense.
I'm not using them all the time on everything, like I said they are fun and they work. 95% of what I do is typical bodybuilding shit, front squats early in a session don't achieve what I want because of how I don't like going over 8 reps with them. So I do them last when legs are already trashed, pause helps the overload with less weight and just feels good.
For reference, today was "lower" day, this is what I did.
Hi bar squat - work up to a "heavy" 5, do 4 sets, a 5th to failure (got 7), add weight, do 2 reps, kept adding weight til I couldn't do another double.
Bulgarian SS - 3x10, 4th set to failure (11).
DB RDL - work up to heavy 12, do 3x12, 4th to failure.
BB hip thrusts - 4x8
Paused front squats - 5x5
Dip belt calves - 40, 35, 30, 25, 20/20/20 drop set

Clearly not a strength routine by any stretch, it's bb all the way, just "heavy" on squats and all straight sets, except calves. On the leg day (mon) squats would be straight up 3x12, 4th set failure, 5th set drop weight and go to failure (aiming for 25). This is also because I trained at home today, if I went to the gym it would be a little different.
post #47574 of 57256
Haha sorry I'm traveling so typed hurriedly.

Chains add constant weight per unit of chain, but bands add more resistance the more they're stretched.
post #47575 of 57256

nvm

post #47576 of 57256
Fuuuucccckkkkk GN.... Im gonna make a batch tomorrow, will post pics

Also that tiny ass stove is a trip down memory lane #NYClivin
post #47577 of 57256
Wat are u guys thoughts on upright rows.... I took em out of the program but I want to save the bulk of my pressing for bench, and just do shoulder press once a week instead of twice. Plus I want the lateral meats and pressing is useless for that
post #47578 of 57256
Quote:
Originally Posted by Cool The Kid View Post

Wat are u guys thoughts on upright rows.... I took em out of the program but I want to save the bulk of my pressing for bench, and just do shoulder press once a week instead of twice. Plus I want the lateral meats and pressing is useless for that


Be careful on the upright rows if you do them too heavy, with narrow grip, and pulling way too high puts a lot of pressure on your shoulders. I used to do them with a wider grip. But since have ditched them. 

post #47579 of 57256
Quote:
Originally Posted by barrelntrigger View Post

Be careful on the upright rows if you do them too heavy, with narrow grip, and pulling way too high puts a lot of pressure on your shoulders. I used to do them with a wider grip. But since have ditched them. 
Yea I have read shit pretty much to this exact effect

http://www.burnthefatinnercircle.com/members/Will-Upright-Rows-Wreck-Your-Shoulders.cfm

I have never ever ever ever had problems with upright rows... always used a wide grip and got up to 3x10x125, I think... just gave up on em cause I got internet spooked.


Another True Nutrition fan. Got chocolate whey isolate with 1x sucralose, finally (apartment office forgot to tell me it came in, it was sitting there since Monday and I got it yesterday). Taste is the kind of taste you can do every day, which is pretty much perfect. $12/lb shipped is good money as well. I will miss the free BB.com knick knacks though.
post #47580 of 57256
I don't know how anyone in america is fat you have the most amazing cutting foods, these fake sweets with like no calories. That no fat no sugar pistachio pudding + 1 cup of greek yoghurt + 1 cup 0% fat milk + 50g of whey + a shit tonne of no fat cool whip and misc low calorie chocolate syrup fuuuuuuuuuark its so good and the macros are amazing. I can fit in like a tub of hagen daz a day in with these macros. Drinking that a&w diet cream soda so good. Even had 2 pop tarts crumbled into it pre workout. Decided to fuck keto and do what I did before that got me down to 8% to begin with, <20g of fat a day, 150-200g protein rest carbs so like 500ish carbs. Obviously this isn't real food and my stomach feels like shit, but its ok.
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