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Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

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  1. virus646

    virus646 Well-Known Member

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    Am I the only one that had to Google ''nerve flossing''?

    I'll keep doing face pulls + rotator cuff before every training...works for me (no shoulder injuries in 3+years).
     
  2. jarude

    jarude Well-Known Member

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    The biggest shoulder woes I've had were from a drunken diving incident and more recently hoisting myself into a lift truck repeatedly, go figure
     
  3. Towers

    Towers Well-Known Member

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    I had lots of problems with numbness in my ring and pinky fingers due to overly tight forearm and trap muscles until i started ulnar flossing every day, not completely trouble free now but miles better than before.

    I'm looking for some advice on where to go next, I've been on this program for 5 months or so and have seen decent size gains, especially in my chest, shoulders and arms but i'm feeling like its time to mix it up.

    Day 1 (Monday): Chest/Biceps/Abs
    DB Flat Bench: 1x4-6 (perform 3-4 sets of warm ups before getting into your heavy set)
    Hammer Strength Incline/Barbell Incline Press (with spotter)/Smith Incline Press (without spotter): 1x12-20 REST PAUSE SET - Scroll down to find out what this is!
    Flat Bench Press: 1x15-20 reps
    Cable Flies/Pec Deck Machine: 2x12-15
    Incline DB Curls/Alternate DB Curls: 1x6-8 reps
    Barbell Curls/Curl Machine: 1x12-18 REST PAUSE SET
    Body Drag Curls: 1x15-20
    Weighted Cable Crunches/Med Ball Crunches: 3x10-12

    Day 2 (Tuesday): Legs
    Squats: 1x4-6 (perform 3-4 sets of warm ups before getting into your heavy set)
    Leg Press: 1x15-20 REST PAUSE SET
    Leg Extensions: 1x15-20
    Straight Leg Deadlifts: 2x10-12
    Leg Curls: 2x10-12
    Calf Raises: 1x20 (when performing calf raises, go down into the deepest stretch you can hold then explode up, slowly lower it to the deepest stretch, count to 20 and repeat.)

    Day 3 (Wednesday): Cardio or rest day

    Day 4 (Thursday: Shoulders/Triceps
    DB Seated Shoulder Press: 1x4-6 (perform 3-4 sets of warm ups before getting into your heavy set)
    BB Seated Military Press: 1x10-14 REST PAUSE SET
    DB Lateral Raises: 1x15-20
    Reverse Grip Bench: 1x6-8 (You place the bar further down on your chest, there is no need to go down and touch your chest since we are concentrating on hitting our triceps the most)
    Close Grip Bench: 1x14-18 REST PAUSE SET
    Overhead Rope Pull From Low Pulley: 1x15-20 (Rope Extension)
    Dips: 2xAMAP

    Day 5 (Friday): Back/Abs
    Deadlifts: 1x4-6 (perform 3-4 sets of warm ups before getting into your heavy set)
    Hammer Grip Lat Pulldowns: 1x10-16 REST PAUSE SET
    Wide Grip Seated Row: 1x10-16 REST PAUSE SET
    Pullups (whatever grip you can get the most with): 1x15-20 (or 3 sets of get as many as you can)
    Face Pulls: 2x12-15
    Sprinters Ab Circuit: 3x15-20 reps for each exercise, rest 45 seconds between sets

    I like barbell lifts, I like the 4 day split, I like the strength/aesthetics balance--anyone have recommendations?
     
    Last edited: May 23, 2013
    1 person likes this.
  4. Lagrangian

    Lagrangian Well-Known Member

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    this prehab rehab stuff is everywhere.. not to say it's not important if you need mobility and whatnot but if you believe the internets you'd be doing 2hrs of miscellaneous shit before anything
     
  5. AustinYun

    AustinYun Member

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    BS chicken breasts for about 2.50/lb and when ground beef goes on sale, make meat slop. Woo. That's pretty much my diet lol.
     
  6. Coldsnap

    Coldsnap Well-Known Member

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    It takes me a solid 20 minutes before I touch a bar in the gym. It use to be a solid 30 minutes. Compared to how most people "stretch" it might as well be 2 hours.
     
  7. hendrix

    hendrix Well-Known Member

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    yeah but if the mobility is already there what is the need for it? Not trying to start a massive debate, just slightly curious.
     
  8. AustinYun

    AustinYun Member

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    Deadlift PR today. 275x6. Weak sauce I know but I'm hyped LOL.

    Also tied my Military Press PR. Again. Stuff goes up sloooowly.

    Re: stretching, I know the scientific lit is pretty firm that it doesn't help prevent injury for runners no matter if its done before or after, static or dynamic, but not so sure about lifting.
     
  9. hendrix

    hendrix Well-Known Member

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    Ummm ok just seen what "nerve flossing" is hahahahahahaha!

    jesus these chiros and physios come up with some ridiculous stuff to keep themselves in business
     
    Last edited: May 23, 2013
  10. Coldsnap

    Coldsnap Well-Known Member

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    Hendrix most people think they have mobility when they really don't. Just take a look around in the gym and you will see tons of people who are able to train with limited mobility because their program allows it. I know some powrrlifters that have to mobilize every day to lift while some lifters just don't need but I'm a firm believer is weightlifting is a longevity sport and people who take care of themselves last longer in the sport, just look at Donnie Thompson
     
    Last edited: May 23, 2013
  11. jarude

    jarude Well-Known Member

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    Just made Alfredo sauce with Greek yogurt and parmesan which was 8g fat/20g protein per serving. A little too tangy but a good start; just gotta make it a little more bland and up the salty garlic goodness. May throw in bacon next time. So hard to not eat 3 cups of pasta in one sitting...
     
  12. TeeKay

    TeeKay Well-Known Member

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    Giant waste of time
     
  13. Coldsnap

    Coldsnap Well-Known Member

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    TKJTG i saw your deadlift video, you could use some mobilizing.
     
  14. hendrix

    hendrix Well-Known Member

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    But if they have the mobility to perform the lifts that their program specifies then why is doing extra mobility work "taking care of themselves"?
     
  15. conceptionist

    conceptionist Well-Known Member

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    This.
    I don't believe anyone is able to perform a full back squat with great form prior to doing any mobility work, unless they've been training seriously since childhood to keep up the range of movement. Sure, your form will get better eventually if you just lift the weights but the risk of injuring yourself is real as you start to push weights near your current level if you're not comfortable in that motion.

    I mean, how many times have any of you guys seen a non-professonal / not super serious amateur perform a perfect, deep squat with decent weight?
    Sadly, the truth is that everyday life today really decreases your ability to move correctly and at some point you should address is if you want to progress. Both me and Coldnap saw problems and have fixed ourself and I believe our lifting has benefitted from it a lot.
     
  16. TeeKay

    TeeKay Well-Known Member

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    Only thing stretching has ever been shown to do is increase the length of your time at the gym.
     
    2 people like this.
  17. conceptionist

    conceptionist Well-Known Member

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    I may be wrong here, but I think Coldsnap is referring to "bro-y" workouts full of curls and presses with no real squatting, deadlifting or benching with proper technique. In that case, those guys would benefit from learning the lifts correctly by better mobility. This in turn would get them faster progress in general for faster gains.
     
    Last edited: May 23, 2013
  18. Coldsnap

    Coldsnap Well-Known Member

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    It's just regular maintenance. Just because a car can run fine today doesn't mean it won't break down tomorrow. I'm saying mobilize here, not static stretching. I could see an argument against static stretching but anything against mobilizing is preposterous.
     
  19. TeeKay

    TeeKay Well-Known Member

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    Doing a warm up set or two = mobilizing
    Doing exercises with full ROM = mobilizing

    Spending half an hour doing stretches and foam rolling shit is all cute and fun but its probably a waste of time. It's okay, we all waste time at the gym in some way or another. I do it by chilling in the steam room, talking to bros, or pretending to cycle so I can watch the cardio bunnies on the elliptical. You do it by spending half an hour contorting your body.
     
  20. Coldsnap

    Coldsnap Well-Known Member

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    Static stretching sure, but mobilization your on dust!!
     

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