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Random health and exercise thoughts

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

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  1. GreenFrog

    GreenFrog Senior member

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    Makes sense, thanks.

    Follow-up question: what's the best exercise to target the ham strings? Deadlifts?

    Edit: aesthetics-wise, my specific goal is to thicken the legs when viewed from the side, not necessarily the front.
     
    Last edited: Feb 7, 2015
  2. conceptionist

    conceptionist Senior member

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    Do deadlifts, romanian deadlifts/stiff leg deadlifts, and hamstring curls.

    The hamstring curls hit the muscle differently from deadlifts, iirc, which is why you want to include them.

    Do deadlifts lowish reps (usually 2-5), romanian mid reps (4-12) and ham curls for higher reps (8-20). That's what I find to be their most suitable rep ranges.
     
    1 person likes this.
  3. tesseract

    tesseract Senior member

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    315x5 bench press today, pretty happy. When my 1rm was 355 I was 210lbs now I'm 194.
     
    4 people like this.
  4. GreenFrog

    GreenFrog Senior member

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    Sounds good. Thanks.
     
  5. ridethecliche

    ridethecliche Senior member

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    I think i might stop at 2 plates for hex bar stuff and work on just adding volume. Thinking of doing them 2-3 times a week and working up to sets of 10.

    Probably being over cautious but really don't want to get injured again.
     
  6. KingJulien

    KingJulien Senior member

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    Starting Strength skips stuff like ab work (which you need, squats alone won't do it), says that curls and other "aesthetic" lifts are a waste of time, and advocates rep ranges that aren't ideal for everyone's goals.

    It's really a program to get you to a baseline level of fitness, which the book clearly states and which I think it does quite well. The problem is that there are internet zealots that think it's the end-all of workout programs and are very vocal about it. I think it's a great program and one I'd recommend to anyone who is starting from zero, but after a certain point you have to reassess your goals and build a program around them. I also think the basic program needs things like chin-ups, direct ab work, and single leg lifts like lunges, since it has a tendency to build people with huge quads and no stability.

    They also had "leggings" that were like 15% spandex 20% poly or something that I love. I can't find them on the site any more, favorite jeans. Basically like wearing tights but they also look great. Really hoping they re-up them so I can grab a few more pairs to keep on deck.
     
  7. ridethecliche

    ridethecliche Senior member

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    The entire point of starting strength is to give beginners a foundation to build from. The name itself implies that it's for people new to lifting and honestly, it should get a large chunk of people up to a 2 plate squat, which is pretty strong.

    Once you stall a couple of times in the program, it's time to start exploring what else is out there.

    Agreed with the lack of accessories, but that's kind of the point. People aren't supposed to be running starting strength for years. Honestly, it probably runs its course in 6-12 months for most people.
     
  8. Coldsnap

    Coldsnap Senior member

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    Yea, it's effective. Starting Strength got me to 308lb squat, 350 dead, 185 bench and definitely put some meat on my bones. But it can be pretty toxic, there's bodybuilding programs which are like that too. I always see a bunch of skinny people doing these crazy high volume routines that arnold did but with like 10lb weights because they are super weak.

    I thought it was interesting that the Bodybuilding encyclopedia suggests building a "base" because I thought that was always a bit laughed upon by bodybuilders. But I think maybe it's a good suggestion? This year is my third year of lifting and I've definitely feel like I've built a base; back, chest, triceps, legs are really developed. I also now have the work capacity to "handle" heavy loads for high reps with a good tempo. This year I'm going to focus on sculpting a bit.

    Anyways, both ways to train are really fun either going heavy or getting a massive pump. I hope this year to increase my knowledge in bodybuilding and be better at isolating muscles.
     
    Last edited: Feb 7, 2015
  9. ridethecliche

    ridethecliche Senior member

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    That's the argument I've heard too. Volume stuff works better when you've got a pretty solid base going.

    Sure you can get up there with a BB program too, but it'd be pretty weird starting without compound movements if you're able to do them...
     
  10. GraphicNovelty

    GraphicNovelty Senior member

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    Most people don't want to look mediocre for 6-12 months.
     
  11. ridethecliche

    ridethecliche Senior member

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    But they will no matter what they do lol.
     
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  12. accordion

    accordion Senior member

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    sooo, what else I should I start doing? Right now my program is just 2-3x a week, squat + bench every time to begin, then a variety of pullups, glute-ham raises, standing military press, barbell row, and dumbbell stuff for back/shoulder/chest, then deadlift once a week at the end of sessions, and sometimes planks and random ab stuff. I do about 5-6 sets of warming up, more for squat, that's more than what SS recommends. About 4-6 reps, 3 sets for the barbell exercises, more for dumbbell and other exercises.

    The only things I can think of to change is vary my reps and go at a lower weight, and add dumbbell bicep/tri exercises, which I've never done since I started lifting. My practical goals are just to look better and cut a bit so I can fit into more clothes. Also wouldn't mind benching/squatting more since progress is addicting. But I'm not even sure if I have a good "base" yet. Currently at 185/225/305 for worksets at 6ft/185lb. I don't looked ripped or anything and still on a cutting diet.
     
    Last edited: Feb 7, 2015
  13. tesseract

    tesseract Senior member

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    Tried on pants today and they fit! Fuck squats, stair master for life.
     
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  14. hendrix

    hendrix Senior member

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    Keep doing starting strength, just make sure you don't neglect the pullups, GH raises and rows etc.

    I'd also ad in lateral shoulder raises.
     
  15. GraphicNovelty

    GraphicNovelty Senior member

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    U srs? Jumping on split only after doing SS for 6 months isn't the only way to get aesthetic. You could do it way better doing SS with extra upper body volume for 6-8 weeks and then a bro focused PPL split for 4 months. Even more if they ran it for 10. 6-12 months of SS is silly.
     
    Last edited: Feb 7, 2015
  16. Fueco

    Fueco Senior member

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    LOL. I had a similar thought when I put on my black jeans (Tellason slim straight fit) for the first time in a month or so yesterday. They're way loose on me now! Score one for cutting calories and running 40+ miles per week! I don't need to bulk up, I've got the muscle. I just need to cut the flab off.
     
  17. accordion

    accordion Senior member

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    what do those terms mean
     
  18. MarkI

    MarkI Senior member

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    Awhile back we all agreed cardio per workout is the better option vs post workout yes?
     
  19. RedLantern

    RedLantern Senior member

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    IIRC that is correct with respect to optimal protein synthesis/hypertrophy. Speaking for myself, I think I would have problems doing any serious strength work after cardio, unless there were at least a few hours in between.
     
  20. GraphicNovelty

    GraphicNovelty Senior member

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    SS starting strength. It's a beginner program for athletes that the Internet fitness community has lached on as the be all end all of beginner fitness programs and you have to run it for 6 months regardless of your goal. There's an assumption built into the book that people will add arm work and stuff to make you look better but since its been adopted by docile nerds it usually makes you end up with giant legs and underwhelming upper body gains.
    PPL is push pull legs, a 3 day split that goes chest/tris/shoulders, back/biceps (sometimes with deadlifts), and then legs
    Bro focus means lots of upper body volume to grow shoulders, chest, back, traps and arms
     
    Last edited: Feb 7, 2015

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