I have been going to the gym now for 1 year, Lost 10 KG with just doing full body training (so legs, Upper back, lower back and so on with little bit of cardio).
Is this a good way to lose weight and gain musucle or is it better to do upper body one day and another lower body?

WarSame

Canada1569 Posts

August 15 2016 03:46 GMT

#3764

It's best IMO to do a 3 day split. One day pull muscles, one day push muscles, one day legs. This way you tired all of the muscles that work together at the same time, but they are ready again for your next workout.

bardtown

England503 Posts

September 27 2016 21:41 GMT

#3765

Is there a general consensus on how to increase weight? I aim to keep things simple so generally speaking I go for 3x8 with whatever exercise I'm doing. But when I want to increase weight what I've been doing is just changing it and then aiming for 3x8 again. Should I be going for 4x8 then stepping it up, or some other transitional phase? Then, if I can't make 3x8 when I do step it up, what would you suggest I do? Increase rest periods until I can do 3x8 then gradually decrease them?

GoTuNk!

Chile3989 Posts

September 28 2016 01:23 GMT

#3766

On September 28 2016 06:41 bardtown wrote:
Is there a general consensus on how to increase weight? I aim to keep things simple so generally speaking I go for 3x8 with whatever exercise I'm doing. But when I want to increase weight what I've been doing is just changing it and then aiming for 3x8 again. Should I be going for 4x8 then stepping it up, or some other transitional phase? Then, if I can't make 3x8 when I do step it up, what would you suggest I do? Increase rest periods until I can do 3x8 then gradually decrease them?

No magical formulas, the only concensus is that you should be progressively increasing the loads (pogressive overloading). This means, over time, lift more weights for more reps and sets. There are infinite ways to skin a cat within that principle.

sung_moon

United States8189 Posts

November 29 2016 22:52 GMT

#3767

What are some good upper back exercises for increasing strength?

I've seen stuck at 160 (72.5kg) on Lat Pulldown/Seated Cable Rows for what feels like months now

I've tried putting more emphasis on pull-ups (which is nice), but it surprisingly isn't increasing my weight for Pulldown/Cable Row.

FiWiFaKi

Canada4854 Posts

November 30 2016 02:07 GMT

#3768

On November 30 2016 07:52 sung_moon wrote:
What are some good upper back exercises for increasing strength?

I've seen stuck at 160 (72.5kg) on Lat Pulldown/Seated Cable Rows for what feels like months now

I've tried putting more emphasis on pull-ups (which is nice), but it surprisingly isn't increasing my weight for Pulldown/Cable Row.

Upper back is the toughest muscle group to workout imo. My magic formula is roughly similar to what you do:

1st: 5x 8-12 pull ups, if too easy, weighted vest, if too hard, do pull downs (in front of head, not behind obv)... Try to vary your grip. There's no real best grip, my favorite is a 2.5-3ft distance between hands with pronated grip.
2nd: 3x 8-10 Bent over dumbell rows, or seated close grip cable rows.
3rd: 3x 10-12 Barbell rows, any wider ish grip variation.

I think what holds most people back is shitty form where they cheat. Using the tiniest bit of momentum and jerk (almost hard to notice) will easily add 20-50lbs to your working weight. The issue is that if you choose your perfect weight, your body has a natural tendency to do less work, and might still cheat. Or you might be using bad form, and you don't want to go way down in weight, so you don't correct it.

My viewpoint of best way to handle this problem is do natural body motions that discourage cheating, those would be pull ups, and other free weight exercises (even though frequently the leverage isn't as good as with cable exercises). The other tip I have is ensure you deload reasonably frequently. If you're stuck on the same weight for 4 weeks (most people would say shorter, I disagree), go to 80% of your past weight, and add 5-10 lbs each week based on how tough it is. It'll force you to revisit your form, so it's fairly tried and true, though a bit time consuming to make progress.

decafchicken

United States18960 Posts

November 30 2016 02:14 GMT

#3769

I've tried putting more emphasis on pull-ups (which is nice), but it surprisingly isn't increasing my weight for Pulldown/Cable Row.

Linear progression on pull ups. Add weight or reps each week/workout/whatever. Same with barbell rows. Db rows and curls for accessory. Heavy deadlifts will add some meat and strength to your upper back too.

Blisse

Canada3663 Posts

February 14 2017 07:38 GMT

#3770

I twisted my ankle ~3 months ago when I fell bouldering. Foot ended up really swollen, wore an ankle brace most of the time, rubbed weird swelling reducing things. Took 2-3 weeks before I could limp-walk under my own weight. Further 3-4 weeks before I regained full ankle mobility and could do squats. My first time twisting my ankle this badly, but googling it sounded okay compared to 2 month recoveries.

For the last month I've been able to do all the all normal activities - bouldering, running, squats/deadlifts. But wanted to ask if 2 things sounded normal.

1. In the morning when I first walk my foot feels like it's pulling a muscle or tendon too hard. It's fine after I stop and then continue walking, but is this somewhat normal?

2. The bony part of my ankle still feels slightly swollen, as compared to my other foot at least. It's not really a big deal except when I touch it, it just doesn't feel 100%. Again, is this normal and will it go away? Or should I be rubbing it more often...