| eshlow United States. January 09 2012 12:12. Posts 5013 | Profile # |
^^ yes, it is much easier to get good scapular positioning in an elbow plank
But yeah, body positioning is important. |
| | Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength |
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| Nitrogen United States. January 10 2012 15:21. Posts 5298 | Profile Blog # |
| Another question, every morning 4 days a week i'm required to work out (military) but we don't really do any strength exercises, just cardio and muscular endurance exercises. do you think it would still be ok to work out 3-4 times a week after that? and how do you think i should plan out my exercise sessions around this? |
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| Zafrumi Switzerland. January 10 2012 19:20. Posts 1257 | Profile # |
starting strength!  |
| | "Strong people are harder to kill than weak people and more useful in general" -Mark Rippetoe |
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| eshlow United States. January 10 2012 22:50. Posts 5013 | Profile # |
On January 10 2012 15:21 Nitrogen wrote:
Another question, every morning 4 days a week i'm required to work out (military) but we don't really do any strength exercises, just cardio and muscular endurance exercises. do you think it would still be ok to work out 3-4 times a week after that? and how do you think i should plan out my exercise sessions around this?
I'd start with 1-2x a week of strength work after the PT sessions.
If you feel OK after doing the 4 Pt sessions and the 1-2 strength work after 3+ months then add another day and re-eval. Typically I recommend a year before you start adding extra sessions but PT/endurance stuff is pretty light. |
| | Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength |
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| RosaParksStoleMySeat Japan. January 10 2012 23:00. Posts 914 | Profile # |
Rings and eshlow's book both shipped today! Looking forward to getting them in .
I'll probably start doing some individual work until then. I need to get my strength back up... it's been about three weeks since I hit the gym and I think I've lost about 6-8 pounds  .
Also eshlow, to complete all types of exercises, about how much taller than you does the thing you're attaching your rings to need to be? It's pretty difficult to find a high pull up bar in Japan.Last edit: 2012-01-10 23:01:37 |
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| Zafrumi Switzerland. January 11 2012 03:32. Posts 1257 | Profile # | |
| | "Strong people are harder to kill than weak people and more useful in general" -Mark Rippetoe |
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| eshlow United States. January 11 2012 04:37. Posts 5013 | Profile # |
On January 10 2012 23:00 RosaParksStoleMySeat wrote:Rings and eshlow's book both shipped today! Looking forward to getting them in . I'll probably start doing some individual work until then. I need to get my strength back up... it's been about three weeks since I hit the gym and I think I've lost about 6-8 pounds . Also eshlow, to complete all types of exercises, about how much taller than you does the thing you're attaching your rings to need to be? It's pretty difficult to find a high pull up bar in Japan.
If you're doing stuff underneath you can probably do them straight up on a pullup bar instead of rings.
Otherwise, straps dont need to be that long to do stuff over the rings as long as you dont hit your head on the bar.
You can always try to find a tree outside to use if you need to.
Yeah, some people speculate potential child abuse... o_o |
| | Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength |
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| Nitrogen United States. January 13 2012 10:03. Posts 5298 | Profile Blog # |
| i'm having a lot of trouble starting the L sit, i can't get my legs up off the ground really haha. i have a feeling it's a combination of hip flexor mobility/core strength. would you say this is an accurate diagnosis? and do you have any recommendations for this? |
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| eshlow United States. January 13 2012 12:45. Posts 5013 | Profile # |
On January 13 2012 10:03 Nitrogen wrote:
i'm having a lot of trouble starting the L sit, i can't get my legs up off the ground really haha. i have a feeling it's a combination of hip flexor mobility/core strength. would you say this is an accurate diagnosis? and do you have any recommendations for this?
Stretch out those hammies will help significantly
Start with tuck or one leg out one leg tuck and work your way up in time then progress to full |
| | Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength |
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| Nitrogen United States. January 13 2012 19:55. Posts 5298 | Profile Blog # |
| i actually meant i can't even do the basic l sit progression, i can't even do the level 1 tuck. i mean i can do the "chair" position you described in your book, but just the leg part is out of my skill/strength level atm. |
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| eshlow United States. January 13 2012 22:24. Posts 5013 | Profile # |
On January 13 2012 19:55 Nitrogen wrote:
i actually meant i can't even do the basic l sit progression, i can't even do the level 1 tuck. i mean i can do the "chair" position you described in your book, but just the leg part is out of my skill/strength level atm.
Ah, I see.
Use some of the plank/ab wheel progressions then if you can as well as possibly some V-ups ifyou can do these as well
http://www.exrx.net/WeightExercises/RectusAbdominis/WtVUp.html |
| | Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength |
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| Nitrogen United States. January 14 2012 06:18. Posts 5298 | Profile Blog # |
| alright sweet, already had ab wheel progression as part of my workout, and usually do v-ups similar to those (i don't go up all the way and touch my feet) during pt. my hip flexors are just weak as fuck and inflexible. i'm also thinking that one stretch you listed in your book where you have your legs out in front of you, hands by your side, then try to touch your knees to your face will help as well. |
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| eshlow United States. January 14 2012 10:16. Posts 5013 | Profile # |
Yeah, that one is good too.
How much have you read so far? |
| | Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength |
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| Levistus Philippines. January 14 2012 17:38. Posts 674 | Profile # |
| can anyone suggest me an alternative for pull ups/chin ups? cause i don't have a bar. |
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| eshlow United States. January 14 2012 22:13. Posts 5013 | Profile # |
On January 14 2012 17:38 Levistus wrote:
can anyone suggest me an alternative for pull ups/chin ups? cause i don't have a bar.
Use a tree outside. Stairwell inside grab above the next level
Have a table/chairs you can hang under it and do inverted rows or one arm inverted rows. Make sure it's stable though so it doesnt break and fall on you... |
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| GoTuNk! Chile. January 15 2012 02:10. Posts 2222 | Profile Blog # |
lol that kid, had missed the video. I don't think you can force a kid to learn to do that? He prolly saw his parents and wanted to learn (I hope). If they are feeding him roids that would be bad though.
Funny that kids playing football or being forced to jog at school at age 5 isn't considered abuse.Last edit: 2012-01-15 02:11:32 |
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| Nitrogen United States. January 16 2012 02:42. Posts 5298 | Profile Blog # |
On January 14 2012 10:16 eshlow wrote:
Yeah, that one is good too.
How much have you read so far?
only like page ~150 or so. haven't read it in a few days. i'll probably start reading it during the week right before i go to bed. |
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| Nitrogen United States. January 19 2012 16:10. Posts 5298 | Profile Blog # |
a few more questions!
does doms mean strength gain and building muscle mass, or can it happen just from endurance exercise? i get sore a lot after pt and am wondering if i'm getting anything out of it in terms of strength.
i've worked my way up to the knee ab wheel, but i can feel it in my back so much. i can do a 1 arm/1 leg plank for like 40 seconds though. do you think i just have shitty form or is there another good way to build up to the knee ab wheel?
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| eshlow United States. January 19 2012 22:25. Posts 5013 | Profile # |
Nope for DOMS:
Soreness is a common topic because everyone who has and ever will exercise has experienced this phenomena. Delayed onset muscle soreness generally occurs approximately 24 hours after exercise and is the most intense about 48-72 hours. It can also last up for a week or a bit more if you put a lot more strain on your body than it was previously used to.
Generally, you only get it when you (1) try new exercises, (2) do increased volume or frequency, or (3) excessive amounts of eccentric exercises.
However, when examining soreness and its relation to progress, it is simply not necessary. The body is able to progress both in strength and hypertrophy or any other aspect without having to go through the pain (or pleasure if you like it) of soreness. As long as you are increasing your strength or gaining muscle mass or meeting any of your goals do not worry about soreness. If, however, you are not progressing, then maybe it is time to modify your routine, take a break from working out or something along those lines. Soreness need not be involved with any of these events as it is not a good indicator a good workout.
As far as training with soreness, my "mantra" on the subject is:
1. If you're too sore to move you should at least exercise lightly to get blood flowing = faster healing. You should also be hydrating, self massaging, foam rolling, or whatever else you can do to alleviate it anyway.
2. If you're not too sore to workout.. go for it. But DO NOT overdo it.
3. Otherwise, don't worry about soreness. If you're training ENOUGH it should start to go away as you become more conditioned.
4. If you ALWAYS get sore then you're not doing enough (such as 1-2x a week bodypart splits). In these cases, it's probably hindering your workouts. Those who increase frequency to say 3x a week full body have the tendency to see their body adapt to the stressors and soreness starts to go away.
All in all, soreness is not something to worry about. Generally, it will be more of a hindrance to training than anything so if you plan to do a workout that is higher in volume than you usually do or has a lot of eccentric movements, plan on being sore. But don't make it a priority. Stay in line with your goals and aiming for progress. Progress can and always will be made without soreness.
For plank:
Do the RKC plank instead
http://bretcontreras.com/2011/09/the-rkc-plank/
It will activate the right muscles.
With abs wheel it seems like your hip flexors is taking over the exercise (hence low back pressure) instead of your abs. This will help correct thatLast edit: 2012-01-19 22:27:54 |
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| Slithe United States. January 22 2012 14:27. Posts 948 | Profile Blog # |
| Hey eshlow. In your book on the section for prehabilitation of the elbow, you mention a technique where you grip the muscles and flex the arm. In the case of the upper arm, should I basically press directly on the bicep and tricep muscles? Also, how close to the elbow should I be gripping? I'm guessing it's not a good idea to directly press on the tendon, but I'm not sure where the tendon ends and the muscle begins. |
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