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Random health and exercise thoughts - Page 3369

post #50521 of 57263
Quote:
Originally Posted by ridethecliche View Post
 

 

I think I'd have issues lifting legs on tues if I did heavy deads and lunges on monday. I'll start off with deads mon/fri and squats tues/sat. I might combine the day on sat though and do deads then FS on sat since I have more time. I'd just add a bit more volume to the leg days and do squats followed by some unilateral leg work and then quad/ham machines. Should toast em. 

 

Yeah, sure. Short time it will suck but after a while it won't be a problem.

 

The way your program is structured right now is good and 3x frequency is def enough for hypertrophy purposes.

Increasing frequency is just one tool and it can be very effective for some purposes, like technique improvement.

post #50522 of 57263
3x/wk will prob call for upper/lower. I tried a rotating deal for upper (i.e. back/chest, chest/shoulders, shoulders/back) and then decided to recalibrate it to address weaknesses (i.e. chest/arms 3x/wk, switch between back/shoulders)

If you are at the point where u know the lifts and what your strengths/weaknesses are that might be a good approach. No sense wasting time blasting parts that grow with minimal help.
post #50523 of 57263
ugh flat barbell bench chews up my shoulders so much. I'm so close to just writing it off.
post #50524 of 57263
For whatever reason, doing more decline work fixed that problem for me.
post #50525 of 57263
Yea, I did 8 months of heavy dumbell work and incline / decline pressing and for the first time my pecs and delts started to grow. Tapering now and wanted to put up a decent bench but I'm about 6 weeks in and my left shoulder already tweaked.
post #50526 of 57263
nohomo i wanna see your progress coldsnap
post #50527 of 57263
Quote:
Originally Posted by conceptionist View Post

Yeah, sure. Short time it will suck but after a while it won't be a problem.

The way your program is structured right now is good and 3x frequency is def enough for hypertrophy purposes.
Increasing frequency is just one tool and it can be very effective for some purposes, like technique improvement.

Yeah I'm pretty leery of jumping in too deep at once so I'll keep at it with 2x a week and see what happens.

Quote:
Originally Posted by Cool The Kid View Post

3x/wk will prob call for upper/lower. I tried a rotating deal for upper (i.e. back/chest, chest/shoulders, shoulders/back) and then decided to recalibrate it to address weaknesses (i.e. chest/arms 3x/wk, switch between back/shoulders)

If you are at the point where u know the lifts and what your strengths/weaknesses are that might be a good approach. No sense wasting time blasting parts that grow with minimal help.

I've got a pretty long way to go imho. Just need to see how elbows feel next week. I have a feeling my quads will jump in and I honestly think the fs feels solid due to my hex bar work.

I'm hoping to get up to a 3 plate dead and 2 plate squat for 5 reps. Bench will be harder i think, but I'm hoping to do 100dbs for 10 reps. Doubt ill jump to a 3 plate bench, but I'm hoping to be able to hit 275 or so for 5. It's going to be a long while though.

Hoping to hit all these by the time i leave work in June. I still have lots of noob gains left in me i think. Esp for squat.
post #50528 of 57263
Quote:
Originally Posted by GraphicNovelty View Post

nohomo i wanna see your progress coldsnap

Like mirror pics? I post lifting videos here all the time with continually heavier weights. I don't think I'll ever post mirror pics on the internet, unless I get super duper jacked. Just because no one wants to see an average built guy. Who knows, this year is going to be a lot of bodybuilding so maybe I'll get the selfie bug.
post #50529 of 57263
@Coldsnap

Do you arch when you bench and are you able to hold your shoulders back and down throughout the whole lift?

Everyone I've talked to who said that benching hurts their shoulders have had pretty bad technique, eg. flat back with shoulders out of position and shooting up with the press.
post #50530 of 57263
Yeah, my shoulder issues vanished after i started arching a bit.

Ate a solid lunch to prepare for a good lifting sesh only to find out that public transportation is shutting down for 24+hrs at 7 pm. Had to run to try to catch a train home.

Bloody hell. Atleast my elbow will get some time off.
post #50531 of 57263
Quote:
Originally Posted by conceptionist View Post

@Coldsnap

Do you arch when you bench and are you able to hold your shoulders back and down throughout the whole lift?

Everyone I've talked to who said that benching hurts their shoulders have had pretty bad technique, eg. flat back with shoulders out of position and shooting up with the press.

Yea, I arch when doing heavy sets. Did flat when bodybuilding to get that chest pump. I don't mean to demonize barbell bench, I just think with my mobility limitations I probably should stick with other stuff continuing to increase strength that way.
post #50532 of 57263
Db bench?

Db flyes?
post #50533 of 57263
Yea, I love those. Especially flys now.
post #50534 of 57263
Quote:
Originally Posted by Coldsnap View Post

ugh flat barbell bench chews up my shoulders so much. I'm so close to just writing it off.

I used to bench wide with shitty form. Got my bench up to 320 though but the cost of my right shoulder. After 2 years of benching light, I've finally got the form down to where my shoulders don't hurt much anymore. Elbows tucked in, keep natural arch in lower back, shoulders down and flexed, bring bar to lower chest pass your nipple line. Rinse and repeat. Watch those gains!

post #50535 of 57263
I was taught how to bench correctly since day one. I just suck :P
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