Discussion in 'Health & Body' started by Eason, Dec 20, 2009.
Probably. They both seem pretty stupid to me.
well, bosu balls are fairly idiotic unless used for knee/ankle rehab. then they're quite handy.
stability balls, on the other hand, are EXCELLENT at working your core, working for stability, working for rehab, and several other things. Trouble is, about 75% of the time they're used incorrectly.
Rhet Brosefs, I need advice on a routine for a friend:
-Getting out of Crossfit after 2 years
-Looking to add a little bit of mass but lose some fat. Not much in either department
-Knowledgable on lifts, but I wouldn't call him an expert by any stretch of the imagination.
-Wants to get a little extra focus on his core
I was thinking Starting Strength, just to get him back in the swing of regular gymming. Then I was thinking, that since bulking isn't his main goal, that SPBR would be better. I definitely don't think he'd like 5/3/1 as he's not really into powerlifting all that much. 5x5? Suggestions?
Jesus christ, I was just searching 5x5. I had no idea there were so many different fucking variations on this thing now a days.
I like SPBR and have been running it for about a year with success.
However, I really think it's best suited for people who are confident with the compound lifts and have decent numbers (like not a 40 kg squat). The reason is that you'll only be doing one of the major compounds per session, with up to 10 days in between deadlift and thereby your chance to practice technique again. I would have made a lot better gains initially on some kind of 5x5 variation.
- If he's familiar with the compound lifts and can put up more than terrible numbers - IA SPBR
- If he's got bad form and he's not confident with the compounds - 5x5 or maybe even stripped 5x5 if he's weak and has bad technique
Bulking isn't defined by the routine - his calorie intake does.
Interesting take. Thanks.
And, yes, I know Bulking has more to do with calories. I meant it more along the lines of putting on weight on lifts vs. body shaping, etc.
Lol all in one dude lmao!!!
I've taken about a month off from squats and lifting heavy, mainly because it wasn't feasible with work. Did a few sets of light squats yesterday and my glutea, hams, and quads are tight/sore today. Feels good to know I'm activating everything during my lift.
Now time to get in shape for summer
And here it is....gotten to the point in my cut where I need to cut back the volume. Getting more DOMS than usual and am losing some strength. Oh well, only six more weeks of it. Will likely add in another rest day each week and go down to doing legs once/week.
Have been moving away from BB bench and doing more DB incline bench. Probably is that around 80lbs DBs, I am starting to have a hard time getting the weight up to start the press (I usually kind of kick it off my thighs) and dropping it safely at the end. Any tips? That seems to be more of the constraint than the weight itself which isnt all that tough.
I've seen a couple guys pull this move where you put the DBs on your knees (with the DB pointing up), then kind of roll back and use your knees to support the DB during the first half of getting the weight above your head.
On a related note: I'm officially giving up on incline DB press. Simply cannot figure out a way to do without extreme shoulder pain.
That is basically what I am doing but with somewhat limited success. I also cant seem to get the weights back down to my knees after the set so end up just throwing them on the ground.
That's exactly what you should be doing. If you can't roll yourself back up just throw them down. Any other way is a fantastic way to screw up your rotator cuff and back.
http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html <--- there's a link to a dismount method gif inside.
You also need strong front delts and biceps/brachs to help control the weight on the way up and down. Mostly though it just takes practice/confidence. Worst that can happen, you don't get the weight up and you just have to try again.
So, cutting with IF has been a breeze but I want to shed some more fat. I'm still making strength gains so I don't believe I've lost any muscle. I'd like to break the cut on my birthday, which is May 7th, with a big ass cake so I've got approx a month left.
I was around 10% bf in the photo I uploaded 2 weeks ago.
My diet is in check: IF style cut, maintenance and -30 % for workout and rest days respectively with carb loading. IIFYM with focus on whole foods and get 1.5g protein per LBM. Martin Berkhan of Leangains ate ice cream and cereals on his carb loading days all the way down to 5% bf so I'm not gonna drop out any sugar. I use BodyBugg so my calorie intake is correct.
Although I've eaten at a deficit and should be shedding fat (according to the calculations here: http://www.1percentedge.com/ifcalc/), my weight hasn't dropped in the last weeks and I pretty much look the same. However, I think this is related to the creatine I started taking a week ago which would make me look more bloated.
I'm thinking about dropping the creatine for a week or two in hope of losing the water weight to evaluate where I am. I also ordered some pure yohimbine extract which should aid at least a bit.
Any other thoughts or is the plan looking good?
Separate names with a comma.