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Random health and exercise thoughts - Page 3288

post #49306 of 57260

No worries.

Hypertrophy can be very good with lower weight, I meant that it has to be substited with higher volume or higher frequency to reach the optimal balance, but since you will lift 5 days a week and do 5 supersets or something like that, it should not be a problem. I can't squat or deadlift heavy atm (only around 50-60%) but my legs have grown fine.

I would put in one more squat (like on the 4th session - thursday) if you're gonna lift 5 days a week. Otherwise the upper/lower ratio will be off and your legs will never catch up.

post #49307 of 57260
I like to even out the rest time for supersets. I have found that for 10 reps I take about 30 seconds. So if I want to have a 3 minute rest for the same exercise, I will rest for a minute and 15 seconds, do the other exercise, rest for another minute and 15 and do the original.

Rest times are def an important variable in training IMO, I try and be as consistent as possible with them to enable decent recovery between sets, but also keep my heart rate up
post #49308 of 57260
I want to start doing a little cardio strictly for health reasons.

Whats the best way to go about this? Could I do it on days that I lift? Before or after lifting, hours apart or no? Or should I just save it for the 2 days a week I dont lift.
post #49309 of 57260

It depends how important it is to you.

Ideally you'd do it on off days, and even more ideally on days not immediately following leg day.

 

If you don't really care all that much about recovery and getting the best out of everything, or your schedule is a mess, then yeah just do some lower intensity/shorter bouts after your reg training (I wouldn't do it before).

Or figure out ways to incorporate "cardio" into you training, like the superset talk that's going on right now.

 

Finishing a workout with complexes is something that works really well. Just pick 1-2 complexes and do 6-10 total sets, it can be brutal.

 

I personally lift 5-6 days/week, and only do dedicated, traditional cardio on the off days. But I do 15 mins of jump rope with a weight vest after my 2 leg day (my calves suck) and as long as you're relatively proficient you can make it pretty tough and it's kind of fun. Then 1-2 days a week I do something else at the end, sometimes a complex relating to that day (whether its push, pull, legs...), sometimes regular jump rope, sometimes sandbag work and various loaded carries.

Basically, there's a lot of different ways to go about it, it just comes down to your own time constraints, preferences and fitness goals.

 

If it's just for general fitness (ie/ feel better and not like a fat shit walking up stairs) then I'd probably do 10 mins or so at the end of a session and then something bigger on off days.

post #49310 of 57260
Lifts are going up consistently. Almost every lift I was hitting higher reps last night. Feels fucking amazing. Finally making progress. It's amazing what you can do when you get enough protein and actually track what you're eating instead of just "eating big" and dreamer bulking. icon_gu_b_slayer[1].gif
post #49311 of 57260

I'm probably going to take it slow re:adding more leg days. I don't care if they're smaller as long as they grow at all. My leg is feeling kinda funny today and I'm not sure why. I'll probably go pretty light regardless of what I do.

 

This is always so frustrating...

 

I can probably do lunges/step ups for days, but really need to see how my body adjusts to the hex bar stuff.

 

This was a cool read though: https://www.athletestrengthandperformance.com/trap-bar-deadliftsquat/

 

Lol @ jump deads. Holy moly. 


Edited by ridethecliche - 12/16/14 at 8:31am
post #49312 of 57260
post #49313 of 57260

Just bench PRed @ 255x4. The last rep was a grind though. 

post #49314 of 57260
Quote:
Originally Posted by barrelntrigger View Post

Just bench PRed @ 255x4. The last rep was a grind though. 
225x5 next time, easy.
post #49315 of 57260
I did squats today for perhaps the first time in 8-12 months, plan to transfer to high bar with squat shoes from low bar. It was disgusting, even on weights that were really easy/light and I know tomorrow will be one of those days where you struggle to sit down on the toilet...

Cues for knee position for high bar in contrast to the sit back -low bar style?
post #49316 of 57260
Quote:
Originally Posted by Superb0bo View Post

I did squats today for perhaps the first time in 8-12 months, plan to transfer to high bar with squat shoes from low bar. It was disgusting, even on weights that were really easy/light and I know tomorrow will be one of those days where you struggle to sit down on the toilet...

Cues for knee position for high bar in contrast to the sit back -low bar style?


Wow, that's a long time. Did you suffer an injury?

post #49317 of 57260
I can hobble without crutches now biggrin.gif
post #49318 of 57260
Quote:
Originally Posted by barrelntrigger View Post

Wow, that's a long time. Did you suffer an injury?

no not really, although I quit in relation to a varicocele surgery that kept me for lifting a month or so. I mostly got tired about not really making any progress, and felt a bit off technically. Have been doing deadlifts pretty exclusively for "legs" since.
post #49319 of 57260
Quote:
Originally Posted by Superb0bo View Post

Cues for knee position for high bar in contrast to the sit back -low bar style?

 

The knees tend to naturally go further over the foot with high bar. It shouldn't be a worry, although some think it can be damaging if you're not used to the knees tracking far forward.

 

I do high bar but stand pretty wide (just outside shoulder width) and still sit back a decent amount. The High-bar vs low-bar debate and their corresponding knee movements, back angle, hip involvement, etc, is not at all as black and white as some "experts" would like you to think. Just squat in a way that feels good and works long term.

 

Some important things with high bar though:

- keep the weight over the mid-foot/heel. if you lack in ankle mobility your weight will shift to the front of the foot in the bottom position. That can hurt the knees.

- try to activate the glutes.

- make sure the chest raise as fast hips from the bottom.

- don't go deeper than your buttwink can handle.

post #49320 of 57260
Wow. Never doing military press with a bar again. That sucked.

Also db stepups are hard. Maybe being forced into solely unilateral leg work isn't such a curse after all.
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