| eshlow United States. December 28 2011 23:50. Posts 5013 | Profile # |
On December 28 2011 17:13 jjhchsc2 wrote:
Show nested quote +On December 28 2011 01:16 eshlow wrote:
Upright rows are terrible for the shoulders (from a physical therapy standpoint)... mimics one of the impingement tests.
I'd rather go with just regular pressing/pull exercises. They build the delts fine enough.
so lateral raises? lol
Show nested quote +On December 27 2011 22:10 glurio wrote:
Upright rows because you can move more weight, also works the traps a little bit.
yeah definitely more weight. tried them both today and i could literally row 10kg more than i could lateral raise. But i think lateral raises are more fitting for me for now.
Eh, if you really had to have something, sure. |
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| purecarnagge December 29 2011 00:41. Posts 708 | Profile # |
| so I got tired of progressing with just the bar and adding weight slowly each session at the gym since I'm using that dreaded smith machine I figured its pretty hard to screw form up when the bar is fixed. So I decided to add 35lbs to my squat. My question is how should I be progressing? Previously it felt like I was just pushing weight up the machine instead of lifting it because it was so light... but honestly last night kicked me in the balls a bit...I dont' think I'm at max yet, but I think im significantly closer. How should I be handling progression? Also squatting and then doing 30 mins of cardio at 20% resistance instead of 15% isn't really advisable... in case anyone was wondering. I'm doing 3 sets of 5 When I lift. Today is the first day where I felt burning/soreness or like basically I lifted yesterday in my legs. My upperbody has felt it for awhile with the dumbell exercises/work... |
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| emperorchampion Canada. December 29 2011 02:18. Posts 4122 | Profile Blog # |
On December 29 2011 00:41 purecarnagge wrote:
so I got tired of progressing with just the bar and adding weight slowly each session at the gym since I'm using that dreaded smith machine I figured its pretty hard to screw form up when the bar is fixed. So I decided to add 35lbs to my squat. My question is how should I be progressing? Previously it felt like I was just pushing weight up the machine instead of lifting it because it was so light... but honestly last night kicked me in the balls a bit...I dont' think I'm at max yet, but I think im significantly closer. How should I be handling progression? Also squatting and then doing 30 mins of cardio at 20% resistance instead of 15% isn't really advisable... in case anyone was wondering. I'm doing 3 sets of 5 When I lift. Today is the first day where I felt burning/soreness or like basically I lifted yesterday in my legs. My upperbody has felt it for awhile with the dumbell exercises/work...
Start with just the bar, and add 10lbs, do a set of 5. Add 10 lbs, do a set of 5, ect., until the bar speed slows down. This is very important, once you can tell that it was slightly difficult to move the bar you should stop at that weight and do two more sets of 5. You don't want to start with too high of a weight or your progress will not be as good.
Any new exercise will cause soreness, it should go away if you train consistently. Remember soreness is not a measure of progress, weight on the bar is.
Edit: afterwards add 10lbs every work out until you no longer can, then add 5lbs.Last edit: 2011-12-29 02:49:26 |
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| heroyi United States. December 29 2011 09:46. Posts 963 | Profile Blog # |
how do you guys cope with soreness after working out?
For me it is starting to become a problem because after I do my workout I become extremely sore to the point where it bothers my sleep (sucks to do even normal activities like going up stairs etc...). Again, I feel soreness not pain in the muscle. Because it bothers my sleep, it then ruins my day/energy ruining my workout.
I have been doing this for awhile now (about 4 maybe 5 months ) and my exercise schedule:
Alternates weekly (just to change it up) between full body and split weight lifting (goal to gain muscle mass), 3x a week (1hr duration, 8-12 reps/3-4 sets/2 different exercises on avg per muscle group or reach muscle failure), and some high intensity cardio (~25min duration) in between to keep the fat low.
I don't know if I am working too hard or what so some insight (if possible, if not more info will be given on request) would be appreciated.
edit: I don't know if this is relevant but I do my High Intensity cardio early in morning before breakfast. That usually concludes my cardio for the day.
Last edit: 2011-12-29 09:56:47 |
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| glurio Germany. December 29 2011 09:58. Posts 566 | Profile # |
Do you mean DOMS? I hardly get them anymore, only when i do something i didn't do for a long time.
Maybe you should get on a different program? Something steady like every week nearly the same thing, that should help. |
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infinity21  Canada. December 29 2011 12:25. Posts 6270 | Profile Blog # |
| @heroyi: Maybe try something more consistent every week. If you maintain similar intensity & volume, you shouldn't get DOMS |
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| heroyi United States. December 29 2011 14:06. Posts 963 | Profile Blog # |
On December 29 2011 09:58 glurio wrote:
Do you mean DOMS? I hardly get them anymore, only when i do something i didn't do for a long time.
Maybe you should get on a different program? Something steady like every week nearly the same thing, that should help.
On December 29 2011 12:25 infinity21 wrote:
@heroyi: Maybe try something more consistent every week. If you maintain similar intensity & volume, you shouldn't get DOMS
hrrmph
Never knew what DOMS was. Now I know. Awesome.
Anyway from the looks of it, it does seem I have this DOMS.
So, I should just stick to a steady similar workout program? How long should I follow it for before I change it then (want to avoid plateauing as much as possible).
Thanks for the reply.
On a side note: How intensive should one, in general, work the muscle out (to not over train)? Should I do some amount of established set and go to muscle failure every time or should I just reach muscle failure once and call it a day for that muscle group??
edit: btw is intermittent fasting something that I should consider or no?Last edit: 2011-12-29 14:32:34 |
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| emperorchampion Canada. December 29 2011 14:24. Posts 4122 | Profile Blog # |
On December 29 2011 14:06 heroyi wrote:
Show nested quote +On December 29 2011 09:58 glurio wrote:
Do you mean DOMS? I hardly get them anymore, only when i do something i didn't do for a long time.
Maybe you should get on a different program? Something steady like every week nearly the same thing, that should help.
Show nested quote +On December 29 2011 12:25 infinity21 wrote:
@heroyi: Maybe try something more consistent every week. If you maintain similar intensity & volume, you shouldn't get DOMS
hrrmph Never knew what DOMS was. Now I know. Awesome. Anyway from the looks of it, it does seem I have this DOMS. So, I should just stick to a steady similar workout program? How long should I follow it for before I change it then (want to avoid plateauing as much as possible). Thanks for the reply. On a side note: How intensive should one, in general, work the muscle out (to not over train)? I should do some amount of established set and go to muscle failure every time or should I just reach muscle failure once and call it a day for that muscle group?? edit: btw is intermittent fasting something that I should consider or no (later on when I want to burn fat after I reached my "weight goal")? If so what "time" duration should I pursue (ADF, 20/4 etc...)
Check out the general training thread for a good program, Starting Strength pretty much covers everything.
I wouldn't worry about IF unless you are pretty serious about having a low bf (<10%), but if it works out well for you then go for it I guess. Some people here have had good results with Leangains if you are interested in IF. |
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| heroyi United States. December 29 2011 14:34. Posts 963 | Profile Blog # |
On December 29 2011 14:24 emperorchampion wrote:
Show nested quote +On December 29 2011 14:06 heroyi wrote:
On December 29 2011 09:58 glurio wrote:
Do you mean DOMS? I hardly get them anymore, only when i do something i didn't do for a long time.
Maybe you should get on a different program? Something steady like every week nearly the same thing, that should help.
On December 29 2011 12:25 infinity21 wrote:
@heroyi: Maybe try something more consistent every week. If you maintain similar intensity & volume, you shouldn't get DOMS
hrrmph Never knew what DOMS was. Now I know. Awesome. Anyway from the looks of it, it does seem I have this DOMS. So, I should just stick to a steady similar workout program? How long should I follow it for before I change it then (want to avoid plateauing as much as possible). Thanks for the reply. On a side note: How intensive should one, in general, work the muscle out (to not over train)? I should do some amount of established set and go to muscle failure every time or should I just reach muscle failure once and call it a day for that muscle group?? edit: btw is intermittent fasting something that I should consider or no (later on when I want to burn fat after I reached my "weight goal")? If so what "time" duration should I pursue (ADF, 20/4 etc...)
Check out the general training thread for a good program, Starting Strength pretty much covers everything. I wouldn't worry about IF unless you are pretty serious about having a low bf (<10%), but if it works out well for you then go for it I guess. Some people here have had good results with Leangains if you are interested in IF.
Hmm ok. Thanks for the reply
I just figured I should ask about IF in case someone here as something important to say about it.
I will post some results when I get around to it (or just post my friend's result XD). Apparently you can see results in 3 weeks although I am a bit skeptical by this claim. |
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| Release United States. December 29 2011 18:18. Posts 3973 | Profile Blog # | |
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| NeedsmoreCELLTECH Netherlands. December 29 2011 18:47. Posts 610 | Profile Blog # |
| For me it's anxiety or depression. |
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| heroyi United States. December 30 2011 12:20. Posts 963 | Profile Blog # |
On December 29 2011 18:18 Release wrote:
What causes insomnia?
it can be connected with a lot of things.
For me, my mind associates my bed with "work" because I tend to do my homework or eat on my bed which makes my mind "race" more rather than be tired. You want your mind/body to associate your bed with rest/sleep and only that.
I stopped doing my activities on my bed and I haven't suffered insomnia in a while now.
Last edit: 2011-12-30 12:23:09 |
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| NeedsmoreCELLTECH Netherlands. December 30 2011 19:36. Posts 610 | Profile Blog # |
On December 30 2011 12:20 heroyi wrote:it can be connected with a lot of things. For me, my mind associates my bed with "work" because I tend to do my homework or eat on my bed which makes my mind "race" more rather than be tired. You want your mind/body to associate your bed with rest/sleep and only that. I stopped doing my activities on my bed and I haven't suffered insomnia in a while now.
I associate my bed with hot, hot sex. Is that a useful talent toi have? |
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| heroyi United States. December 31 2011 11:29. Posts 963 | Profile Blog # |
On December 30 2011 19:36 NeedsmoreCELLTECH wrote:
Show nested quote +On December 30 2011 12:20 heroyi wrote:
On December 29 2011 18:18 Release wrote:
What causes insomnia?
it can be connected with a lot of things. For me, my mind associates my bed with "work" because I tend to do my homework or eat on my bed which makes my mind "race" more rather than be tired. You want your mind/body to associate your bed with rest/sleep and only that. I stopped doing my activities on my bed and I haven't suffered insomnia in a while now.
I associate my bed with hot, hot sex. Is that a useful talent toi have?
I just realized how terrible my post sounds
-_-
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| NeedsmoreCELLTECH Netherlands. December 31 2011 19:30. Posts 610 | Profile Blog # |
On December 31 2011 11:29 heroyi wrote:
Show nested quote +On December 30 2011 19:36 NeedsmoreCELLTECH wrote:
On December 30 2011 12:20 heroyi wrote:
On December 29 2011 18:18 Release wrote:
What causes insomnia?
it can be connected with a lot of things. For me, my mind associates my bed with "work" because I tend to do my homework or eat on my bed which makes my mind "race" more rather than be tired. You want your mind/body to associate your bed with rest/sleep and only that. I stopped doing my activities on my bed and I haven't suffered insomnia in a while now.
I associate my bed with hot, hot sex. Is that a useful talent toi have?
I just realized how terrible my post sounds -_-
It makes total sense that if you do less, ahem, 'activities' on your bed, you'll sleep more.
EDIT: On Starting Strength, at what point do I start adding pullups/chinups/Curls? If progress on main lifts is good? If progress on the main lifts is slacking?Last edit: 2011-12-31 23:46:17 |
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| YunhOLee Canada. January 01 2012 20:58. Posts 2421 | Profile Blog # | |
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| glurio Germany. January 01 2012 21:12. Posts 566 | Profile # |
Is it an addition to your already existing home gym or should that be your home gym?
IMO it would be smarter to just get a rack, a good bench, a nice olympia bar with lots of weights. Would still come cheaper and do much much more for your body. |
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| jjhchsc2 Korea (South). January 01 2012 21:13. Posts 2390 | Profile # |
| Yeah def go with what glurio said if you can spend that much money. |
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| YunhOLee Canada. January 01 2012 21:26. Posts 2421 | Profile Blog # |
| that would be my home gym, the problem with just a bench (I have one already.. really old tho) is that since there's no real "protection", i cannot push myself to my limits every time that i use it |
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| glurio Germany. January 01 2012 21:37. Posts 566 | Profile # |
Well going to failure every single time is actually worse for building strength and muscle so there is no need for that.
This multi-station thing will limit yourself hard, you cant pull heavy you cant train legs heavy. Only thing you can basically do is push heavy.
You can always get heavy dumbbells if you wanna really push yourself to the limit. Will still be cheaper then. |
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