Gym and fitness (61 Viewers)

[Fint]

Try to change your stride to mid foot or front foot instead. It will feel quite a lot on the calves in the beginning but in the long run you would feel great and the knees will be unaffected.

Will give it a try this morning and let you know how it goes

Thanks for the advise bud

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Try to change your stride to mid foot or front foot instead. It will feel quite a lot on the calves in the beginning but in the long run you would feel great and the knees will be unaffected.

Switched to mid foot and while it was difficult i can definitely feel the difference it makes.Knees aren't aching but my calves are burning nicely

Added bonus because i always find that a hard muscle group to work :

 

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[Oggy]

I need some advice too, I'm thinking about changing my training schedule, I usually trained Chest and back, shoulders, legs, and than repeat first two days, or instead those two I do full body workout 5X5.

And now I want to change things a little bit for a month or two, I've been thinking about classic Bill Starr program with some HIIT/Tabata/Cardio on rest days, but I'm afraid it could be too much, as I don't want to lose muscle. Also I thought about 5/3/1 program (aka Boring but Big), but the problem is I'm really used to hit same muscles at least two times per week (5X5 will allow me that), I found out that really works great for me. So, any suggestions? What should I do?

 

[JCK]

Will give it a try this morning and let you know how it goes

Thanks for the advise bud

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Switched to mid foot and while it was difficult i can definitely feel the difference it makes.Knees aren't aching but my calves are burning nicely

Added bonus because i always find that a hard muscle group to work :

Good to know, mid foot stride is easier to find than fore foot and to be honest there is no need to go fore foot if you are comfortable and able to keep the mid foot strid. Just try one thing, when you hit the ground try to have your body mass centered over that foot. It will just help your technique. In order t run faster all you have to do is lean a bit forward without having to do any extra effort in leg movement.

 

[Seven]

I need some advice too, I'm thinking about changing my training schedule, I usually trained Chest and back, shoulders, legs, and than repeat first two days, or instead those two I do full body workout 5X5.

And now I want to change things a little bit for a month or two, I've been thinking about classic Bill Starr program with some HIIT/Tabata/Cardio on rest days, but I'm afraid it could be too much, as I don't want to lose muscle. Also I thought about 5/3/1 program (aka Boring but Big), but the problem is I'm really used to hit same muscles at least two times per week (5X5 will allow me that), I found out that really works great for me. So, any suggestions? What should I do?

Don't. You'll overtrain. There's a reason those programs are designed the way they are. If you do want to do some cardio, make it very light. Like an easy 5k run. You can sprint protocols and weightlifting at the same time, but then you'd have to change your weightlifting programs and make them easier. Your body needs rest days.

 

[Oggy]

Don't. You'll overtrain. There's a reason those programs are designed the way they are. If you do want to do some cardio, make it very light. Like an easy 5k run. You can sprint protocols and weightlifting at the same time, but then you'd have to change your weightlifting programs and make them easier. Your body needs rest days.

Yeah, those are pretty much my thoughts too.

I found this, and I'm thinking to give it a try:

The plan is very simple. It only requires a barbell and, ideally, a bench. We'll use four basic lifts only. They are split over two training days and you go back and forth between them throughout the week.

The lifts are:

1. Deadlift
2. Military Press
3. Bench Press
4. Bent-Over Barbell Row (torso kept parallel to the floor)

The groupings are as follows:

Workout A
A. Deadlift
B. Military press

Workout B
A. Bench press
B. Bent-Over Barbell Row

It's crucial that you know your maximum (1RM) on those four lifts. I don't want a sloppy max, either. I want the maximum amount of weight you can lift for a technically solid repetition. This maximum will be used to calculate the weights you will use on the first week. Then the loads will be adjusted depending on your results.

After warming up (2-3 warm-up sets at the most), do 4 total sets per exercise:

Set 1: 5 reps with 80% of your maximum
Set 2: 1 rep with 90% of your maximum
Set 3: 1 rep with 92% of your maximum
Set 4: The maximum number of reps you can do with 60% of your maximum. This number should fall between 15 and 20

The important part to remember is how to adjust the load from workout to workout. What determines if you can go up in weight at the next session is the result of the fourth set. It's simple: When you reach 20 reps on the fourth set, you go up in weight the next workout. Until you can reach 20 good reps, the load used for your 4 work sets remains unchanged.

 

[Zacheryah]

Sounds like bulgarian training method.

Are you over 100kg and have an excellent posterior chain with above average recovery ?

 

[Seven]

Sounds like bulgarian training method.

Are you over 100kg and have an excellent posterior chain with above average recovery ?

Meh. I start to hate that word. Powerlifters always focus on it and that's good and all but truth is most people are just weak. It's not as if they have strong quads.

 

[Zacheryah]

Meh. I start to hate that word. Powerlifters always focus on it and that's good and all but truth is most people are just weak. It's not as if they have strong quads.

There are reasons behind it.

Everyone can get to 180 squat and 200 deadlift, and then the issues start. Your posterior chain is significantly stressed by both when wanting to move on from there. As you want to improve the frequency and volume need to go up, and you need to survive overload phases.

I know many stuch at that level. 500 total seems to be the turning point. When going after that eighter you got a good posterior chain, or you get rekt. I know several guys who eat excellent, train excellent, with excellent form, but get hernia's from squatting over 180kg. That blow up their CNS when going over 220 on deadlifts. That injure their pecs from benchpressing.

These people, need to grow with higher volume. RTS by tuchscherer or variants. Sheiko, Smolov, Bulgarian will rip them apart. Sheiko is brutally demanding on the posterior chains ability to recover. Smolov aswel during the intense meso phase. Bulgarian is much less heavy, but they wont progress because the 85+% peak ech time will considerably punish the chain so that it wont improve, but barely recover for the next training.
In my experience, watching every powerlifter in the benelux that has a +600kg total, they all have at least a strong posterior chains. Us prime conventional deadlifters even more.

Its simple. People in a gym who without warmup, can walk over to someone and for teasing to a single with his +200 max and bugger off again. That is pure posterior chain strength. (i love doing that)

Its exactly the same in olympic lifting. Akkaeyev, a brutally talented -105 lifter, used to fuck about doing 300kg single rep squats without scheduling for it, "cause he liked to fuck about".


The ablity to stress the posterior chain without it remotely giving a fuck, is testament to its strength. And its vital if you want to lift over 600raw.

I heard 4 consevutive years i'd tear up my back. When i pulled that 240 squat and 285/295/300 deadlift, all i had was a sore trapezius. Wich was probably from the stand up sex afterwards.



You can get every muscle to be big and strong for isolation. The posterior chain determines how good you are for compounds.

 

[JCK]

I did some lifting at lunch today and now I am doing a brick session, taking the bicycle to town, running a 10K and then bike back home. I think I will sleep like a baby tonight.

 

[AndreaCristiano]

Recently made the switch from whey protein, to beef protein amazing firmness to my muscles and great gains, also no bloating, no cholesterol, no gluten etc. Anyone else switch, and see the same?

 

[Nzoric]

I did some lifting at lunch today and now I am doing a brick session, taking the bicycle to town, running a 10K and then bike back home. I think I will sleep like a baby tonight.

Sounds like a great day

 

[Oggy]

Sounds like bulgarian training method.

Are you over 100kg and have an excellent posterior chain with above average recovery ?

Well I'm 86kg's but I do have strong posterior chain, and I had no problem with recovery when I was doing Bill Starr's program, I even adjusted it so I trained every other day.

The point is I'm really looking for frequency, I want to hit every muscle at least two times per week, except quads (they grow damn fast, and in month I can't wear any trousers I have).

 

[Zacheryah]

Well I'm 86kg's but I do have strong posterior chain, and I had no problem with recovery when I was doing Bill Starr's program, I even adjusted it so I trained every other day.

The point is I'm really looking for frequency, I want to hit every muscle at least two times per week, except quads (they grow damn fast, and in month I can't wear any trousers I have).

Got something for that. What do you squat, bench and deadlift ? I need to know your total for your bodyweight

 

[Oggy]

Bought myself Impact Whey Protein from MYPROTEIN, cookies and cream flavor, it's delicious!!!

 

[JCK]

@Kieselguhr Kid

I want to buy a battle rope, shall I do it or not?

If yes, I want your opinion, the supplier here is selling is in two variants, both 15 meters, one is 3,5 cm diameter and weighs 10 kg and the other is 5 cm diameter and weighs 15 kg. Any opinions?

 

[lgorTudor]

@Kieselguhr Kid

I want to buy a battle rope, shall I do it or not?

If yes, I want your opinion, the supplier here is selling is in two variants, both 15 meters, one is 3,5 cm diameter and weighs 10 kg and the other is 5 cm diameter and weighs 15 kg. Any opinions?

He is gone

 

[AFL_ITALIA]

Tuesdays I go heavy with back squats, lateral leg presses, and calf raises. Friday I do front squats but I go light. With both of these should I be doing something to isolate my hamstrings too, or does the squatting sufficiently work them?

 

[Quetzalcoatl]

Isolate them. For me, weak hamstrings are possibly holding back my squats

 

[ALC]

Tuesdays I go heavy with back squats, lateral leg presses, and calf raises. Friday I do front squats but I go light. With both of these should I be doing something to isolate my hamstrings too, or does the squatting sufficiently work them?

Definitely do exercises that isolate them. Squats are quad dominant and don't utilize hamstring that much. Deadlifts are great for hamstrings but I can't do both squats and deads on the same day. So when it's leg day, I just hop on the hamstring curl machine or whatever it's called after I'm done with squats and leg presses.

 

[Quetzalcoatl]

A hamstring curl? Sounds like a yummy bakery item