User Panel
User Panel
User Panel
|
Posted: 2/13/2015 10:51:49 AM EDT
[#1]
Check the biggest thread in SD&F. There, ye shall find what knowledge thine heart desires.
|
|
|
|
Posted: 2/13/2015 11:05:13 AM EDT
[#2]
I looked up that Herc workout...
 that's a lot of volume 4-5 sets of 10-12 reps for most everything, and 25 reps on legs! Very hypertrophy oriented, and not anything I think someone in the Novice-to-Intermediate realm should pursue or at the least someone wanting strength over size. But I'm no Trainer 
I didn't look-up Pat...but I have a feeling he's speaking about a lower volume, higher weight, free-weight, multi-joint compound exercise workout...similar to our favorites here --- Starting Strength and Wendler 5/3/1. Squats and Deadlifts are the cornerstones of these (they use the most muscles per repetition)...I'm not sure what your knee and back issues may hinder here though. |
|
|
|
Posted: 2/13/2015 11:13:44 AM EDT
[#3]
Crossfit
|
|
|
|
Posted: 2/13/2015 11:16:25 AM EDT
[#4]
Quoted:
So like every arfcom neckbeard, I am in pursuit of being god like. I have been hitting the gym hard, eating my food, and loosing the fat and gaining the muscle back I lost. I have been doing Dwyane Johnson's team Hercules workout and dear Lord is it working. Arms, chest, shoulders, and back but no legs. I have some knee issues and I am getting fluid drained once every two weeks and I am currently working on that problem.. I have been on a very clean diet for over 1 month and hitting the gym 6 days per week for 3 weeks now where before it was just once or twice. Anyway, Pat McNamara did an interview and basically said working individual body parts is days of old and unless you're a body builder, is worse for you in the long run and makes you weaker. I do not want what he describes as "pretty muscles" but I want a strong functional body. I believe that the current workout while is very effective, is not what I think is my ultimate goal. I can already tell that my already poor flexibility is decreasing which is already caused a slight strain in my lower back. Does anyone have the workouts Pat is talking about? Gotta get legs in somehow, hope you recover. |
|
|
|
Posted: 2/13/2015 11:17:37 AM EDT
[#5]
Quote HistoryQuoted:
I looked up that Herc workout... that's a lot of volume 4-5 sets of 10-12 reps for most everything, and 25 reps on legs! Very hypertrophy oriented, and not anything I think someone in the Novice-to-Intermediate realm should pursue or at the least someone wanting strength over size. But I'm no Trainer
I didn't look-up Pat...but I have a feeling he's speaking about a lower volume, higher weight, free-weight, multi-joint compound exercise workout...similar to our favorites here --- Starting Strength and Wendler 5/3/1. Squats and Deadlifts are the cornerstones of these (they use the most muscles per repetition)...I'm not sure what your knee and back issues may hinder here though. Starting strength is good. Wendler 5/3/1 is good. Don't forget the 10x3. |
|
|
|
Posted: 2/13/2015 11:19:32 AM EDT
[#6]
I used to do a lot of body weight exercises at home for functional strength. I'd do a gazillion pushups/pull ups/squats etc. all with just body weight or a weighted vest. I did Tough Mudder and all the obstacles were a breeze. Now I'd rather just want get bigger, so I go to a proper gym and lift weights like god intended. FWIW, I can do a one arm push up now, and I never could before.
|
|
|
|
Posted: 2/13/2015 11:49:34 AM EDT
[#7]
Quote HistoryQuoted:
I looked up that Herc workout... that's a lot of volume 4-5 sets of 10-12 reps for most everything, and 25 reps on legs! Very hypertrophy oriented, and not anything I think someone in the Novice-to-Intermediate realm should pursue or at the least someone wanting strength over size. But I'm no Trainer
I didn't look-up Pat...but I have a feeling he's speaking about a lower volume, higher weight, free-weight, multi-joint compound exercise workout...similar to our favorites here --- Starting Strength and Wendler 5/3/1. Squats and Deadlifts are the cornerstones of these (they use the most muscles per repetition)...I'm not sure what your knee and back issues may hinder here though. I absolutely love the workouts on the Hercules workout and the pumps are down right amazing. I like the higher reps so they don't cause the strain on joints vs the 5/3/1. I know the legs are going to have to get in somehow just not sure of how to do it when I have to drain it every other week. And there is a golf ball size lump on my knee after a long day at work. |
|
|
|
Posted: 2/13/2015 11:50:52 AM EDT
[#8]
Quote HistoryQuoted:
I used to do a lot of body weight exercises at home for functional strength. I'd do a gazillion pushups/pull ups/squats etc. all with just body weight or a weighted vest. I did Tough Mudder and all the obstacles were a breeze. Now I'd rather just want get bigger, so I go to a proper gym and lift weights like god intended. FWIW, I can do a one arm push up now, and I never could before. I didn't have access to a gym and that Originally how I lost all my weight. Now I want to gain the weight back but in muscles form. |
|
|
|
Posted: 2/13/2015 12:29:16 PM EDT
[#9]
Quote HistoryQuoted:
I absolutely love the workouts on the Hercules workout and the pumps are down right amazing. I like the higher reps so they don't cause the strain on joints vs the 5/3/1. I know the legs are going to have to get in somehow just not sure of how to do it when I have to drain it every other week. And there is a golf ball size lump on my knee after a long day at work. Quote HistoryQuoted:
Quoted:
I looked up that Herc workout... that's a lot of volume 4-5 sets of 10-12 reps for most everything, and 25 reps on legs! Very hypertrophy oriented, and not anything I think someone in the Novice-to-Intermediate realm should pursue or at the least someone wanting strength over size. But I'm no Trainer
I didn't look-up Pat...but I have a feeling he's speaking about a lower volume, higher weight, free-weight, multi-joint compound exercise workout...similar to our favorites here --- Starting Strength and Wendler 5/3/1. Squats and Deadlifts are the cornerstones of these (they use the most muscles per repetition)...I'm not sure what your knee and back issues may hinder here though. I absolutely love the workouts on the Hercules workout and the pumps are down right amazing. I like the higher reps so they don't cause the strain on joints vs the 5/3/1. I know the legs are going to have to get in somehow just not sure of how to do it when I have to drain it every other week. And there is a golf ball size lump on my knee after a long day at work. You think high volume is less strain that low reps for strength? 
Come to the 5/3/1 thread. |
|
|
|
Posted: 2/13/2015 12:38:31 PM EDT
[#10]
Was that the article in Recoil? I saw one in there where he called someone a neckbeard or something for asking him how much he benches and explained that he likes squats, deadlifts, farmers' carry, OH press, rope climbs, tire pulls with a rope, weighted sit ups (picking up atlas stones), weighted pullups. And maybe that was it.
|
|
|
|
Posted: 2/13/2015 12:42:15 PM EDT
[#11]
Quote HistoryQuoted:
Was that the article in Recoil? I saw one in there where he called someone a neckbeard or something for asking him how much he benches and explained that he likes squats, deadlifts, farmers' carry, OH press, rope climbs, tire pulls with a rope, weighted sit ups (picking up atlas stones), weighted pullups. And maybe that was it. Bravo company I think shared it. It kinked to tactical workouts or something like that. |
|
|
|
Posted: 2/13/2015 1:42:19 PM EDT
[#12]
Quote HistoryQuoted:
You think high volume is less strain that low reps for strength?
Come to the 5/3/1 thread. Quote HistoryQuoted:
Quoted:
Quoted:
I looked up that Herc workout... that's a lot of volume 4-5 sets of 10-12 reps for most everything, and 25 reps on legs! Very hypertrophy oriented, and not anything I think someone in the Novice-to-Intermediate realm should pursue or at the least someone wanting strength over size. But I'm no Trainer
I didn't look-up Pat...but I have a feeling he's speaking about a lower volume, higher weight, free-weight, multi-joint compound exercise workout...similar to our favorites here --- Starting Strength and Wendler 5/3/1. Squats and Deadlifts are the cornerstones of these (they use the most muscles per repetition)...I'm not sure what your knee and back issues may hinder here though. I absolutely love the workouts on the Hercules workout and the pumps are down right amazing. I like the higher reps so they don't cause the strain on joints vs the 5/3/1. I know the legs are going to have to get in somehow just not sure of how to do it when I have to drain it every other week. And there is a golf ball size lump on my knee after a long day at work. You think high volume is less strain that low reps for strength?
Come to the 5/3/1 thread. I have never understood this way of thinking.... |
|
|
|
Posted: 2/13/2015 1:45:57 PM EDT
[#13]
I think that plan looks pretty good except the legs portion is weak. Also I too would not agree the splits are not good for beginners, starting out you aren't strong enough to move decent weight for a routine like that. I also think it is incorrect that reps affect joint stress, bad form does. If you want a novice routine that's bodybuilding focused try Allpros on bodybuilding.com or a 5x5 variant. That said I personally love splits, but you need a good base first.
|
|
|
|
Posted: 2/13/2015 1:55:08 PM EDT
[#14]
Quote HistoryQuoted:
I think that plan looks pretty good except the legs portion is weak. Also I too would not agree the splits are not good for beginners, starting out you aren't strong enough to move decent weight for a routine like that. I also think it is incorrect that reps affect joint stress, bad form does. If you want a novice routine that's bodybuilding focused try Allpros on bodybuilding.com or a 5x5 variant. That said I personally love splits, but you need a good base first. I believe the legs portion was tailored because he has had knee problems and didn't feel comfortable with squats. I read it somewhere but I couldn't find it again. I liked the legs part because it did tailor to knee injuries. I have 30% cartilage left in each knee and a lateral tear in my right meniscus. I am trying to save what knee joints I do have. |
|
|
|
Posted: 2/13/2015 2:03:13 PM EDT
[#15]
Quote HistoryQuoted:
I believe the legs portion was tailored because he has had knee problems and didn't feel comfortable with squats. I read it somewhere but I couldn't find it again. I liked the legs part because it did tailor to knee injuries. I have 30% cartilage left in each knee and a lateral tear in my right meniscus. I am trying to save what knee joints I do have. Quote HistoryQuoted:
Quoted:
I think that plan looks pretty good except the legs portion is weak. Also I too would not agree the splits are not good for beginners, starting out you aren't strong enough to move decent weight for a routine like that. I also think it is incorrect that reps affect joint stress, bad form does. If you want a novice routine that's bodybuilding focused try Allpros on bodybuilding.com or a 5x5 variant. That said I personally love splits, but you need a good base first. I believe the legs portion was tailored because he has had knee problems and didn't feel comfortable with squats. I read it somewhere but I couldn't find it again. I liked the legs part because it did tailor to knee injuries. I have 30% cartilage left in each knee and a lateral tear in my right meniscus. I am trying to save what knee joints I do have. Oh I see, that definitely does change things, sorry I missed that. |
|
|
|
Posted: 2/13/2015 2:08:49 PM EDT
[#16]
Quote HistoryQuoted:
I have never understood this way of thinking.... Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
I looked up that Herc workout... that's a lot of volume 4-5 sets of 10-12 reps for most everything, and 25 reps on legs! Very hypertrophy oriented, and not anything I think someone in the Novice-to-Intermediate realm should pursue or at the least someone wanting strength over size. But I'm no Trainer
I didn't look-up Pat...but I have a feeling he's speaking about a lower volume, higher weight, free-weight, multi-joint compound exercise workout...similar to our favorites here --- Starting Strength and Wendler 5/3/1. Squats and Deadlifts are the cornerstones of these (they use the most muscles per repetition)...I'm not sure what your knee and back issues may hinder here though. I absolutely love the workouts on the Hercules workout and the pumps are down right amazing. I like the higher reps so they don't cause the strain on joints vs the 5/3/1. I know the legs are going to have to get in somehow just not sure of how to do it when I have to drain it every other week. And there is a golf ball size lump on my knee after a long day at work. You think high volume is less strain that low reps for strength?
Come to the 5/3/1 thread. I have never understood this way of thinking.... It is crazy isn't it. I have been doing heavy compound lifts for a couple years now, never had any joint pain. Now that I have added some higher volume stuff in the mix for a little more upper body hypertrophy....I have bouts of joint pain. |
|
|
|
Posted: 2/13/2015 2:28:19 PM EDT
[#17]
Quote HistoryQuoted:
It is crazy isn't it. I have been doing heavy compound lifts for a couple years now, never had any joint pain. Now that I have added some higher volume stuff in the mix for a little more upper body hypertrophy....I have bouts of joint pain. Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
Quoted:
I looked up that Herc workout... that's a lot of volume 4-5 sets of 10-12 reps for most everything, and 25 reps on legs! Very hypertrophy oriented, and not anything I think someone in the Novice-to-Intermediate realm should pursue or at the least someone wanting strength over size. But I'm no Trainer
I didn't look-up Pat...but I have a feeling he's speaking about a lower volume, higher weight, free-weight, multi-joint compound exercise workout...similar to our favorites here --- Starting Strength and Wendler 5/3/1. Squats and Deadlifts are the cornerstones of these (they use the most muscles per repetition)...I'm not sure what your knee and back issues may hinder here though. I absolutely love the workouts on the Hercules workout and the pumps are down right amazing. I like the higher reps so they don't cause the strain on joints vs the 5/3/1. I know the legs are going to have to get in somehow just not sure of how to do it when I have to drain it every other week. And there is a golf ball size lump on my knee after a long day at work. You think high volume is less strain that low reps for strength?
Come to the 5/3/1 thread. I have never understood this way of thinking.... It is crazy isn't it. I have been doing heavy compound lifts for a couple years now, never had any joint pain. Now that I have added some higher volume stuff in the mix for a little more upper body hypertrophy....I have bouts of joint pain. Little off topic but, talking strictly about weightlifting and the LSUS program which uses a 10's mesocycle. Understand many of the guys are coming off of 5-6 or more training days per week low volume but very high intensity, lots of work in the 1-3 rep range 90% or more and rarely going over 5's Going from that kind of programming to high volume low intensity cycle of 10 reps in the 50-65% range really can be a "break" for the body. |
|
|
|
Posted: 2/13/2015 2:41:51 PM EDT
[#18]
Quote HistoryQuoted:
Little off topic but, talking strictly about weightlifting and the LSUS program which uses a 10's mesocycle. Understand many of the guys are coming off of 5-6 or more training days per week low volume but very high intensity, lots of work in the 1-3 rep range 90% or more and rarely going over 5's Going from that kind of programming to high volume low intensity cycle of 10 reps in the 50-65% range really can be a "break" for the body. I agree completely. In fact my personal opinion is that neither way is more harmful than the other...if your nutrition is good and your form is good I don't see either way being "hard on the body". It's a natural damn movement that your body was meant to do. |
|
|
|
Posted: 2/13/2015 2:48:26 PM EDT
[#19]
Quote HistoryQuoted:
It is crazy isn't it. I have been doing heavy compound lifts for a couple years now, never had any joint pain. Now that I have added some higher volume stuff in the mix for a little more upper body hypertrophy....I have bouts of joint pain. Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
Quoted:
I looked up that Herc workout... that's a lot of volume 4-5 sets of 10-12 reps for most everything, and 25 reps on legs! Very hypertrophy oriented, and not anything I think someone in the Novice-to-Intermediate realm should pursue or at the least someone wanting strength over size. But I'm no Trainer
I didn't look-up Pat...but I have a feeling he's speaking about a lower volume, higher weight, free-weight, multi-joint compound exercise workout...similar to our favorites here --- Starting Strength and Wendler 5/3/1. Squats and Deadlifts are the cornerstones of these (they use the most muscles per repetition)...I'm not sure what your knee and back issues may hinder here though. I absolutely love the workouts on the Hercules workout and the pumps are down right amazing. I like the higher reps so they don't cause the strain on joints vs the 5/3/1. I know the legs are going to have to get in somehow just not sure of how to do it when I have to drain it every other week. And there is a golf ball size lump on my knee after a long day at work. You think high volume is less strain that low reps for strength?
Come to the 5/3/1 thread. I have never understood this way of thinking.... It is crazy isn't it. I have been doing heavy compound lifts for a couple years now, never had any joint pain. Now that I have added some higher volume stuff in the mix for a little more upper body hypertrophy....I have bouts of joint pain. I guess this is making sense now. For example, BP I started at 135x12 with no problem. Second set started having trouble with my shoulders around rep 7-9. It went down hill from there. |
|
|
|
Posted: 2/13/2015 2:59:39 PM EDT
[#20]
Quote HistoryQuoted:
I agree completely. In fact my personal opinion is that neither way is more harmful than the other...if your nutrition is good and your form is good I don't see either way being "hard on the body". It's a natural damn movement that your body was meant to do. Quote HistoryQuoted:
Quoted:
Little off topic but, talking strictly about weightlifting and the LSUS program which uses a 10's mesocycle. Understand many of the guys are coming off of 5-6 or more training days per week low volume but very high intensity, lots of work in the 1-3 rep range 90% or more and rarely going over 5's Going from that kind of programming to high volume low intensity cycle of 10 reps in the 50-65% range really can be a "break" for the body. I agree completely. In fact my personal opinion is that neither way is more harmful than the other...if your nutrition is good and your form is good I don't see either way being "hard on the body". It's a natural damn movement that your body was meant to do. High volume is maybe slightly more susceptible to tendinitis in my professional GoogleMD opinion. To expand on your point...it takes experience and/or a coach/lifting partner to ensure fatigue doesn't compromise form. |
|
|
|
Posted: 2/13/2015 4:09:20 PM EDT
[#21]
Quote HistoryQuoted:
Gotta get legs in somehow, hope you recover. Quote HistoryQuoted:
Quoted:
So like every arfcom neckbeard, I am in pursuit of being god like. I have been hitting the gym hard, eating my food, and loosing the fat and gaining the muscle back I lost. I have been doing Dwyane Johnson's team Hercules workout and dear Lord is it working. Arms, chest, shoulders, and back but no legs. I have some knee issues and I am getting fluid drained once every two weeks and I am currently working on that problem.. I have been on a very clean diet for over 1 month and hitting the gym 6 days per week for 3 weeks now where before it was just once or twice. Anyway, Pat McNamara did an interview and basically said working individual body parts is days of old and unless you're a body builder, is worse for you in the long run and makes you weaker. I do not want what he describes as "pretty muscles" but I want a strong functional body. I believe that the current workout while is very effective, is not what I think is my ultimate goal. I can already tell that my already poor flexibility is decreasing which is already caused a slight strain in my lower back. Does anyone have the workouts Pat is talking about? Gotta get legs in somehow, hope you recover. My PT doc told me to work legs to strengthen my knee. He wanted me to do the leg press with just one leg (light weight), but after going through a few days with one leg and glute sore, and the other not so much, I said fuck that and used both legs with more weight. |
|
|
|
Posted: 2/13/2015 5:39:28 PM EDT
[#22]
There are a handful of basic movement patterns: squatting, pulling, pressing, hip hinge. Some distinguish between vertical and horizontal pushing and pulling (e.g. bench press vs press, chin up vs row). Hit each one of those at least weekly with a decent program, throw in any ego lifts you like so long as they don't detract from the meat & potatoes.
EDIT: The gist of it is basically do compound movements. Bill Starr wrote about it in TSSS. He wasn't the first. Currently Rip, Wendler, and the explosion of Crossfit and Powerlifting are popularizing it again. It's a training method that has stuck around forever because it works. |
|
|
|
Posted: 2/14/2015 1:20:17 AM EDT
[#23]
I like the Scivation Triphase
|
|
|
|
Posted: 2/15/2015 5:45:29 PM EDT
[#24]
Well, going to try the wendler workout this after. Today is chest day so I'll see how that goes. The gym is usually vacant so I'll have the place to myself.
Going to do bench and see how that goes. I took a rough estimate based on my last workout what my 1rm is and I'm going to be very conservative on the weight until I figure out what it is based on ease of workouts. I'm not 18 anymore and don't have an ego I need to inflate. I am still going to be doing the complete Hercules arm workout on leg day since legs are no go right now. The pumps in the arms and the looks I got at the gas station getting my rip it's are awesome! The girls want to feel them I can tell by the looks in their eyes!
|
|
|
|
Posted: 2/15/2015 6:18:38 PM EDT
[#25]
I didn't know Wendler had a chest day.
|
|
|
|
Posted: 2/15/2015 6:23:26 PM EDT
[#26]
Quote HistoryQuoted:
I didn't know Wendler had a chest day. If you program assistance work, every day can be chest day. |
|
|
|
Posted: 2/15/2015 6:25:43 PM EDT
[#27]
Too true.
I should probably program in some chest work for a few weeks. |
|
|
|
Posted: 2/15/2015 6:39:02 PM EDT
[#28]
Quote HistoryQuoted:
I didn't know Wendler had a chest day. I meant to say today was chest day so I'm going to be doing bench. |
|
|
|
Posted: 2/15/2015 6:44:00 PM EDT
[#29]
Quote HistoryQuoted:
I meant to say today was chest day so I'm going to be doing bench. Quote HistoryQuoted:
Quoted:
I didn't know Wendler had a chest day. I meant to say today was chest day so I'm going to be doing bench. Just busting your balls, man. If you're on the quest for strength, start thinking of movements versus individual body parts. |
|
|
|
Posted: 2/15/2015 6:49:56 PM EDT
[#30]
Quote HistoryQuoted:
Too true. I should probably program in some chest work for a few weeks. I think I would feel like I didn't accomplish very much if I only went in and did three sets on bench, abs, and then left. So I am doing extra work like dB fly, incline dB press, ect... |
|
|
|
Posted: 2/15/2015 7:01:02 PM EDT
[#31]
Try this (just a suggestion)- think of bang for the buck compound movements that will help you get stronger versus working one muscle or pair of muscles. Think of a training session like this:
1) warm up 2) main movement 3) supplemental movement 4) one or two more specific accessory movements Lots of different philosophies on warm up, but essentially get yourself primed and ready for the work in the main training movement. Main movement - as programmed Supplemental movement - a multijoint movement that will help develop the main lift, can be a variation of the main movement or a different movement altogether Accessory movements - smaller, more focused movements that help address weaknesses in the main movement |
|
|
|
Posted: 2/15/2015 9:36:18 PM EDT
[#32]
Quote HistoryQuoted:
I think I would feel like I didn't accomplish very much if I only went in and did three sets on bench, abs, and then left. So I am doing extra work like dB fly, incline dB press, ect... Quote HistoryQuoted:
Quoted:
Too true. I should probably program in some chest work for a few weeks. I think I would feel like I didn't accomplish very much if I only went in and did three sets on bench, abs, and then left. So I am doing extra work like dB fly, incline dB press, ect... I like dips. |
|
|
|
Posted: 3/6/2015 8:54:10 PM EDT
[#33]
Well I'm on week three of wendler and strength is up but I've run into a problem. I get to around 205 on bench and my left shoulder just pops out of place. I can easily bench this but my shoulder doesn't allow for any more. Same thing for shoulder press. Anything over 80lbs and it dislocates.
All this causes extreme pain to the point of taking a 10lb db over the head causes pain. I hurt it's at work and I think I might have really fucked it up good...... 
|
|
|
|
Posted: 3/6/2015 9:42:53 PM EDT
[#34]
You're not locking up/stabilizing your press or bench press.
-- |
|
|
|
Posted: 3/6/2015 9:52:02 PM EDT
[#35]
Quote HistoryQuoted:
You're not locking up/stabilizing your press or bench press. -- Can you explain that? |
|
|
|
Posted: 3/6/2015 10:06:32 PM EDT
[#36]
Tuck your elbows, pull your shoulder blades together. When you bring the bar down to your chest, it should be well below your nips.
|
|
|
|
Posted: 3/6/2015 10:13:34 PM EDT
[#37]
Quote HistoryQuoted:
Tuck your elbows, pull your shoulder blades together. When you bring the bar down to your chest, it should be well below your nips. Got it. Well that's when it hurts the worse. Taking the bar off the rack is when it dislocates. |
|
|
|
Posted: 3/6/2015 10:31:14 PM EDT
[#38]
Quote HistoryQuoted:
Can you explain that? Quote HistoryQuoted:
Quoted:
You're not locking up/stabilizing your press or bench press. -- Can you explain that? Your upper back and shoulders are loose when benching. You should make an effort to actively pull your shoulder blades together and shoulders back before unracking the bar, creating a more stable platform upon which to press. Of course, if your rotator cuff, etc, are all fucked up, you could have big problems stabilizing weight and may need more work strengthening your stabilizing muscles. |
|
|
|
Posted: 3/6/2015 10:31:53 PM EDT
[#39]
Are you engaging your lats?
|
|
|
|
Posted: 3/6/2015 10:33:14 PM EDT
[#40]
Also, I have found that I am pretty much on my traps when benching, so I find it advantageous to really squeeze them and hold them tight through the press as well.
This plus my arch yields me about a 8" bar path.
|
|
|
|
Posted: 3/6/2015 10:38:02 PM EDT
[#41]
My spine is off the bench and resting on my lats.
Even if I'm laying flat, my shoulder should not be dislocating with 200lbs. |
|
|
|
Posted: 3/6/2015 10:41:37 PM EDT
[#42]
Quote HistoryQuoted:
My spine is off the bench and resting on my lats. Even if I'm laying flat, my shoulder should not be dislocating with 200lbs. Is it truly dislocating, ie, needs medical attention? or does it just feel loose? |
|
|
|
Posted: 3/6/2015 10:46:56 PM EDT
[#43]
Quote HistoryQuoted:
Is it truly dislocating, ie, needs medical attention? or does it just feel loose? Quote HistoryQuoted:
Quoted:
My spine is off the bench and resting on my lats. Even if I'm laying flat, my shoulder should not be dislocating with 200lbs. Is it truly dislocating, ie, needs medical attention? or does it just feel loose? It's definitely not staying in the socket. Its not popping out bad enough to have to have it put back into place but it's enough to cause enough pain that I can't press anything over my head. |
|
|
|
Posted: 3/6/2015 10:47:39 PM EDT
[#44]
Quote HistoryQuoted:
My spine is off the bench and resting on my lats. Even if I'm laying flat, my shoulder should not be dislocating with 200lbs. There is a difference between resting on them and engaging them to stabilize your arms and shoulders during the lift. |
|
|
|
Posted: 3/6/2015 11:05:57 PM EDT
[#45]
Pumba - start getting in on this action three to four times a week. Daily band pull aparts are not a terrible idea if you can get into them with consistency-
|
|
|
|
Posted: 3/6/2015 11:09:40 PM EDT
[#46]
Quote HistoryQuoted:
Pumba - start getting in on this action three to four times a week. Daily band pull aparts are not a terrible idea if you can get into them with consistency-  http://youtu.be/BVehf-8FAxQI did a metric shit ton of band workouts in high school and the minor leagues. Main concentration was throwing arm rotator cuff which ironically is having no problems right now. |
|
|
|
Posted: 3/6/2015 11:19:26 PM EDT
[#47]
Should tell you something, no?
|
|
|
|
Posted: 3/7/2015 8:37:10 AM EDT
[#48]
Quote HistoryQuoted:
Should tell you something, no? You'd think! I was at work prying up a portable building when what I was using to pry with broke. I had my full weight on it when it broke. There was an audible pop and it felt like someone set my shoulder on fire and the nerves all the way to my finger tips felt like lightning was running through them. I guess I'll have to slowly rehab it back before any major gains will be seen. |
|
|
|
Posted: 3/7/2015 11:12:08 AM EDT
[#49]
Quote HistoryQuoted: I believe the legs portion was tailored because he has had knee problems and didn't feel comfortable with squats. I read it somewhere but I couldn't find it again. I liked the legs part because it did tailor to knee injuries. I have 30% cartilage left in each knee and a lateral tear in my right meniscus. I am trying to save what knee joints I do have. Quote HistoryQuoted: Quoted: I think that plan looks pretty good except the legs portion is weak. Also I too would not agree the splits are not good for beginners, starting out you aren't strong enough to move decent weight for a routine like that. I also think it is incorrect that reps affect joint stress, bad form does. If you want a novice routine that's bodybuilding focused try Allpros on bodybuilding.com or a 5x5 variant. That said I personally love splits, but you need a good base first. I believe the legs portion was tailored because he has had knee problems and didn't feel comfortable with squats. I read it somewhere but I couldn't find it again. I liked the legs part because it did tailor to knee injuries. I have 30% cartilage left in each knee and a lateral tear in my right meniscus. I am trying to save what knee joints I do have. That sucks about your knees. What did your doctor say you could do? A girl I fence with tore her meniscus and they had her doing weight lifting almost right after surgery for PT. Maybe there's some leg exercise you can do. I had a minor knee strain about a month ago and it was a wake up call. Every sport I do was affected bad. |
|
|
|
Posted: 3/7/2015 11:16:04 AM EDT
[#50]
Quote HistoryQuoted:
You'd think! I was at work prying up a portable building when what I was using to pry with broke. I had my full weight on it when it broke. There was an audible pop and it felt like someone set my shoulder on fire and the nerves all the way to my finger tips felt like lightning was running through them. I guess I'll have to slowly rehab it back before any major gains will be seen. Quote HistoryQuoted:
Quoted:
Should tell you something, no? You'd think! I was at work prying up a portable building when what I was using to pry with broke. I had my full weight on it when it broke. There was an audible pop and it felt like someone set my shoulder on fire and the nerves all the way to my finger tips felt like lightning was running through them. I guess I'll have to slowly rehab it back before any major gains will be seen. Sounds about right. Go see a physical therapist, as well. I am on that long road to recovery myself. It sucks but you'll get there. |
|
|
Win a FREE Membership!
Sign up for the ARFCOM weekly newsletter and be entered to win a free ARFCOM membership. One new winner* is announced every week!
You will receive an email every Friday morning featuring the latest chatter from the hottest topics, breaking news surrounding legislation, as well as exclusive deals only available to ARFCOM email subscribers.
AR15.COM is the world's largest firearm community and is a gathering place for firearm enthusiasts of all types.
From hunters and military members, to competition shooters and general firearm enthusiasts, we welcome anyone who values and respects the way of the firearm.
Subscribe to our monthly Newsletter to receive firearm news, product discounts from your favorite Industry Partners, and more.
Copyright © 1996-2024 AR15.COM LLC. All Rights Reserved.
Any use of this content without express written consent is prohibited.
AR15.Com reserves the right to overwrite or replace any affiliate, commercial, or monetizable links, posted by users, with our own.
