Program Analysis - Programs rated, debated and berated.

Will Heffernan

harpstilidie wrote: »

Ok, so I've been doing this workout (kindly adapted by Will) now for about 6 weeks and it's going really well. Since joining the gym in early March I've lost about 5 or 6kg in weight (hopefully fat loss) and gained some muscle especially my arms and my stomach is slightly flatter but no 6-pack yet. Should I start to vary my workout a bit with other exercises or just increase sets/reps or weight?

Weight.

My diet is OK in my opinion. It could be better I know but I'm happy enough with it. I don't eat too much rubbish and have quite good self-control when it comes to junk food/takeaways etc. but I'm still enjoying my food and allow myself 1 takeaway a week. Snacks I maybe have some fruit or nuts, sometimes a biscuit. Thanks, Dan.

Try to improve on 'OK' and report back in 6 weeks.

harpstilidie

Will Heffernan wrote: »

Weight.


Try to improve on 'OK' and report back in 6 weeks.

Thanks. I've increased the weight slightly over the last couple of weeks but only by 2/3 kg. Will try and increase it more!

calfmuscle

Would really appreciate some advice on my new routine please.
I just started back to the gym yesterday after doing very little since March (broke some ribs so was out for a few weeks then got lazy).
Im female, 79kg, 5f 8, play rugby (15's, a little 7's and tag) also horse ride 4 times a week. My job is pretty hands on and hard going on my back t-spine especially!

I can get to the gym about 4 times a week.

Yesterday I did this

Foam roller 10 mins before work out just to loosen out my back

Front squat - 45kg X 3 sets X 7 reps (pretty shaky doing this)

Leg press - 102kg X 3 sets X 10 reps (slow return to neutral, really hit the glutes)

Assisted pull up close grip - 30kg assistance X 3 sets X 8 reps (I tore my rotator cuff, labrum and biceps in december and its still affecting my left arm)

Press up - 3 sets of 15 girly push ups (in march I could do full push ups so will push this up quickly)

Plank - 1 minute hold

Lower tricep extensions - 1 minute hold

Today will be

Incline press

bench press

bent over rows

running biceps curls

Triceps extensions

Ill try some flys and lateral raises but im not sure the left arm will be able

Cardio

either 5k (25 mins) twice a week

or sprints 50m & 75m 50 second intervals X 10 each (might have to build up to this again)

plus tag twice a week and 7's tournament on Saturday

Thanks for your help!:)

Will Heffernan

calfmuscle wrote: »

Would really appreciate some advice on my new routine please.
I just started back to the gym yesterday after doing very little since March (broke some ribs so was out for a few weeks then got lazy).
Im female, 79kg, 5f 8, play rugby (15's, a little 7's and tag) also horse ride 4 times a week. My job is pretty hands on and hard going on my back t-spine especially!

I can get to the gym about 4 times a week.

Yesterday I did this

Foam roller 10 mins before work out just to loosen out my back

Front squat - 45kg X 3 sets X 7 reps (pretty shaky doing this)

Leg press - 102kg X 3 sets X 10 reps (slow return to neutral, really hit the glutes)

Assisted pull up close grip - 30kg assistance X 3 sets X 8 reps (I tore my rotator cuff, labrum and biceps in december and its still affecting my left arm)

Press up - 3 sets of 15 girly push ups (in march I could do full push ups so will push this up quickly)

Plank - 1 minute hold

Lower tricep extensions - 1 minute hold

Today will be

Incline press

bench press

bent over rows

running biceps curls

Triceps extensions

Ill try some flys and lateral raises but im not sure the left arm will be able

Cardio

either 5k (25 mins) twice a week

or sprints 50m & 75m 50 second intervals X 10 each (might have to build up to this again)

plus tag twice a week and 7's tournament on Saturday

Thanks for your help!:)

Do it properly...I mean tell us what you are doing properly.

'Running bicep curls'? That tells me only a little more than nothing.

Lay it out properly. What does a week of training look like?

calfmuscle

Will Heffernan wrote: »

Do it properly...I mean tell us what you are doing properly.

'Running bicep curls'? That tells me only a little more than nothing.

Lay it out properly. What does a week of training look like?

Sorry I don't know the weights of the upper limb work out as of yet as I will obviously be weaker now than I was before I stopped training in March.

I used to -

Incline press 24kg (12kg dumbbells) x 3 x 8

bench press 28kg (14kg dumbells) x 3 x 8

bent over rows 24kg (12kg dumbbells) x 3 x 12

running biceps curls 10kg dumbbells x 3 x 24 (so 12 each arm)

Triceps extensions 10kg dumbbells x 3 x 10

Since I hurt the left arm I could only lateral raise 0.5kg X 8 (very difficult) the right arm can do 6kg x 8

The rest of the week,

Monday - tag rugby and horses and short gym session

Single leg RDL 16kg dumbbell X 3 X 8 each leg

Deadlift 50kg X 3 X 8

Back extensions X 3 X 6

lower triceps extension x 3 x 1 minute hold

Core - side plank, side leg lifts, bicycle


Tuesday work late - cardio am

Wed and thursday working 8-7 no work out

Friday horses tag match and mainly legs,

Front squat as before

Leg press as before

hamstring curls on balance ball 15 x 3

Abduction machine - 90kg (used to do this easily)

Adduction machine - 90kg (used to do this easily)

Reverse lung with 5 kg med ball twist

Arnie walk with 8kg dumbells (might have to drop to 6kg) X 3 X 6 each leg

Saturday
will be upper limb as above

Sunday
Cardio 5km or sprints

harpstilidie

harpstilidie wrote: »

Cardio: Bike- 15km or Treadmill- 5km.

1A. Lateral Pulldown-40kg, 4 sets of 15.
1B. Machine- 40kg, 4 sets of 15.

Vertical leg crunch- 4 sets of 20.
Side Bridge - 4 sets of 30 secs per side.

2A. Dumbbell Bent Over Row- 30lbs (13.6kg), 4 sets of 15.
2B. Alternate Arm Dumbbell Press - 15lbs, 4 sets of 15.

Bicycle Crunches- 4 sets of 20.
Torso rotation with 8kg medicine ball- 4 sets of 20.

3A. Bicep Curl- 30lbs (13.6kg), 4 sets of 10.
3B. Tricep Cable Press Down - 30lbs, 4 sets of 10.

Ab exercise (don't know name)- 4 sets of 20.
Hip Thrusters - 4 sets of 20.

Exercise Bike- 5km.

Ok, so I've been doing this workout (kindly adapted by Will) now for about 6 weeks and it's going really well. Since joining the gym in early March I've lost about 5 or 6kg in weight (hopefully fat loss) and gained some muscle especially my arms and my stomach is slightly flatter but no 6-pack yet. Should I start to vary my workout a bit with other exercises or just increase sets/reps or weight?

My diet is OK in my opinion. It could be better I know but I'm happy enough with it. I don't eat too much rubbish and have quite good self-control when it comes to junk food/takeaways etc. but I'm still enjoying my food and allow myself 1 takeaway a week. Snacks I maybe have some fruit or nuts, sometimes a biscuit. Thanks, Dan.

Ok, so I've increased weight etc from the above workout to the following:

Cardio: Treadmill- 6km.

1A. Lateral Pulldown-48kg, 4 sets of 15.
1B. Machine- 45kg, 4 sets of 15.

Vertical leg crunch- 4 sets of 25.
Side Bridge - 4 sets of 30 secs per side.

2A. Dumbbell Bent Over Row- 40lbs, 4 sets of 15.
2B. Alternate Arm Dumbbell Press - 20lbs, 4 sets of 15.

Bicycle Crunches- 4 sets of 25.
Torso rotation with 8kg medicine ball- 4 sets of 25.

3A. Bicep Curl- 35lbs, 4 sets of 10.
3B. Tricep Cable Press Down - 18kg, 4 sets of 10.

Ab exercise (don't know name)- 4 sets of 25.
Hip Thrusters - 4 sets of 20.

Exercise Bike- 6km.

I've increased weight in the exercises by a few KG as you can see and for the core work I have increased each set by 5 reps.

I am now down to 10st 11lbs from about 12st since I joined the gym in mid March so I'm reasonably happy and can definitely see some toning especially in my arms and back and slightly in my stomach. So I've lost about 15lbs in 23ish weeks? I'm assuming I haven't lost any more as I've also put on muscle. Still want to reach my goal of getting some nice abs! Should I adapt my programme? Any new exercises I should try or will I just continue with this programme and increase weight again? Really do appreciate the help.

dor843088

harpstilidie wrote: »

Ok, so I've increased weight etc from the above workout to the following:

Cardio: Treadmill- 6km.

1A. Lateral Pulldown-48kg, 4 sets of 15.
1B. Machine- 45kg, 4 sets of 15.

Vertical leg crunch- 4 sets of 25.
Side Bridge - 4 sets of 30 secs per side.

2A. Dumbbell Bent Over Row- 40lbs, 4 sets of 15.
2B. Alternate Arm Dumbbell Press - 20lbs, 4 sets of 15.

Bicycle Crunches- 4 sets of 25.
Torso rotation with 8kg medicine ball- 4 sets of 25.

3A. Bicep Curl- 35lbs, 4 sets of 10.
3B. Tricep Cable Press Down - 18kg, 4 sets of 10.

Ab exercise (don't know name)- 4 sets of 25.
Hip Thrusters - 4 sets of 20.

Exercise Bike- 6km.

I've increased weight in the exercises by a few KG as you can see and for the core work I have increased each set by 5 reps.

I am now down to 10st 11lbs from about 12st since I joined the gym in mid March so I'm reasonably happy and can definitely see some toning especially in my arms and back and slightly in my stomach. So I've lost about 15lbs in 23ish weeks? I'm assuming I haven't lost any more as I've also put on muscle. Still want to reach my goal of getting some nice abs! Should I adapt my programme? Any new exercises I should try or will I just continue with this programme and increase weight again? Really do appreciate the help.

Your bicep curl and bent over row are the same weight ???
6k treadmill before weight training? ??
Hardly any pushing movements???
No lower body weight training? ?

This routine is a mess imo

harpstilidie

dor843088 wrote: »

Your bicep curl and bent over row are the same weight ???
6k treadmill before weight training? ??
Hardly any pushing movements???
No lower body weight training? ?

This routine is a mess imo

Does it make a difference if they are the same weight? There is 5lbs difference.

What's wrong with cardio before weights? My goal is to lose body fat so I don't see this a problem.

There is pushing movements in the dumbbell press.

Can you suggest any alternatives?

dor843088

harpstilidie wrote: »

Does it make a difference if they are the same weight? There is 5lbs difference.

What's wrong with cardio before weights? My goal is to lose body fat so I don't see this a problem.

There is pushing movements in the dumbbell press.

Can you suggest any alternatives?

If your goal is simply to lose bodyfat then I suppose you are achieving your goal and thats what counts. I suggest you take a look at the other thread on here titled routine advice please . The difference between yours and his is night and day.

harpstilidie

dor843088 wrote: »

If your goal is simply to lose bodyfat then I suppose you are achieving your goal and thats what counts. I suggest you take a look at the other thread on here titled routine advice please . The difference between yours and his is night and day.

I had a look at that thread but his goal is to gain muscle while mines is to reduce body fat and be toned (i.e. have a 6 pack or close to it!). I have gained some muscle due to the weight lifting obviously. I just don't want to be wasting my time in the gym and hopefully I'm not doing that with my current programme.

runawaybishop

harpstilidie wrote: »

I had a look at that thread but his goal is to gain muscle while mines is to reduce body fat and be toned (i.e. have a 6 pack or close to it!). I have gained some muscle due to the weight lifting obviously. I just don't want to be wasting my time in the gym and hopefully I'm not doing that with my current programme.

Toning = gaining muscle. Have a go at doing your weights first and then your cardio. Increase your weights when you can do your set, the last rep should be a struggle (not with bad form though).

harpstilidie

runawaybishop wrote: »

Toning = gaining muscle. Have a go at doing your weights first and then your cardio. Increase your weights when you can do your set, the last rep should be a struggle (not with bad form though).

I should struggle with the last rep of each set or the last rep of the final set?

Will Heffernan

harpstilidie wrote: »

I should struggle with the last rep of each set or the last rep of the final set?

That's not absolutely necessary with regards meeting your specific goals.

Will Heffernan

calfmuscle wrote: »

Sorry I don't know the weights of the upper limb work out as of yet as I will obviously be weaker now than I was before I stopped training in March.

I used to -

Incline press 24kg (12kg dumbbells) x 3 x 8

bench press 28kg (14kg dumbells) x 3 x 8

bent over rows 24kg (12kg dumbbells) x 3 x 12

running biceps curls 10kg dumbbells x 3 x 24 (so 12 each arm)

Triceps extensions 10kg dumbbells x 3 x 10

Since I hurt the left arm I could only lateral raise 0.5kg X 8 (very difficult) the right arm can do 6kg x 8

The rest of the week,

Monday - tag rugby and horses and short gym session

Single leg RDL 16kg dumbbell X 3 X 8 each leg

Deadlift 50kg X 3 X 8

Back extensions X 3 X 6

lower triceps extension x 3 x 1 minute hold

Core - side plank, side leg lifts, bicycle


Tuesday work late - cardio am

Wed and thursday working 8-7 no work out

Friday horses tag match and mainly legs,

Front squat as before

Leg press as before

hamstring curls on balance ball 15 x 3

Abduction machine - 90kg (used to do this easily)

Adduction machine - 90kg (used to do this easily)

Reverse lung with 5 kg med ball twist

Arnie walk with 8kg dumbells (might have to drop to 6kg) X 3 X 6 each leg

Saturday
will be upper limb as above

Sunday
Cardio 5km or sprints

Are you still following this program? How are you getting on?

calfmuscle

Will Heffernan wrote: »

Are you still following this program? How are you getting on?

No I got a new job and started preseason (rugby) training so cut it all down to a 2 day split.

front squat - 50kg x 6 x 4 sets

walking lunge 40kg six each leg by 4 sets

Step ups 20kg six each leg by 4 sets

Leg press 110kg x 6 x 4

core - plank 1 min, russian twists etc

Day 2

Assisted 8 x 3 sets pull up (30kg)

shoulder press 28kg 8 x 3

Chest press 39kg 8 x 3

Dumbell press up with row 8kg x8 x 3 (very poor form with this)

I finally got my MRI results from a shoulder injury last christmas and I have cartilage damage and bone in my left shoulder, so Im considering leaving out chest pressing and shoulder pressing from now on as these cause pain.

Will Heffernan

harpstilidie wrote: »

Ok, so I've increased weight etc from the above workout to the following:

Cardio: Treadmill- 6km.

1A. Lateral Pulldown-48kg, 4 sets of 15.
1B. Machine- 45kg, 4 sets of 15.

Vertical leg crunch- 4 sets of 25.
Side Bridge - 4 sets of 30 secs per side.

2A. Dumbbell Bent Over Row- 40lbs, 4 sets of 15.
2B. Alternate Arm Dumbbell Press - 20lbs, 4 sets of 15.

Bicycle Crunches- 4 sets of 25.
Torso rotation with 8kg medicine ball- 4 sets of 25.

3A. Bicep Curl- 35lbs, 4 sets of 10.
3B. Tricep Cable Press Down - 18kg, 4 sets of 10.

Ab exercise (don't know name)- 4 sets of 25.
Hip Thrusters - 4 sets of 20.

Exercise Bike- 6km.

I've increased weight in the exercises by a few KG as you can see and for the core work I have increased each set by 5 reps.

I am now down to 10st 11lbs from about 12st since I joined the gym in mid March so I'm reasonably happy and can definitely see some toning especially in my arms and back and slightly in my stomach. So I've lost about 15lbs in 23ish weeks? I'm assuming I haven't lost any more as I've also put on muscle. Still want to reach my goal of getting some nice abs! Should I adapt my programme? Any new exercises I should try or will I just continue with this programme and increase weight again? Really do appreciate the help.

What about this program? How is it going?

Brian?

calfmuscle wrote: »

No I got a new job and started preseason (rugby) training so cut it all down to a 2 day split.

front squat - 50kg x 6 x 4 sets

walking lunge 40kg six each leg by 4 sets

Step ups 20kg six each leg by 4 sets

Leg press 110kg x 6 x 4

core - plank 1 min, russian twists etc

Day 2

Assisted 8 x 3 sets pull up (30kg)

shoulder press 28kg 8 x 3

Chest press 39kg 8 x 3

Dumbell press up with row 8kg x8 x 3 (very poor form with this)

I finally got my MRI results from a shoulder injury last christmas and I have cartilage damage and bone in my left shoulder, so Im considering leaving out chest pressing and shoulder pressing from now on as these cause pain.

There's a serious imbalance between your pushing and pulling there. You really need to look at that.

calfmuscle

Brian? wrote: »

There's a serious imbalance between your pushing and pulling there. You really need to look at that.

Sorry unrelated to your post but Iforgot to say I do 20mX4 with 20kg on the prowler!

Have a match but Ill come back to this, thanks!

harpstilidie

Will Heffernan wrote: »

What about this program? How is it going?

Good to hear from you. Still doing it yeah. Seems to be going OK. I have decided to cut down the amount of cardio in the gym so I have cut out the 6km cycling and I am now running 6km 2 days a week I am not in the gym. So in the gym 3 times per week still, with 2 more additional days of 6km running.

Getting married in October so really want to be in tip top shape so want to work that extra bit hard in the next month or so. Should I continue with this programme or vary it a bit?

calfmuscle

Brian? wrote: »

There's a serious imbalance between your pushing and pulling there. You really need to look at that.

Thanks for that, I wasn't too worried about the pulling part of my routine as I was trying to be rugby specific. Any suggestions on progressing this would be great.
As I said some of the cartilage is gone from one shoulder. So I have pain/catching when doing chest and shoulder presses. Any suggestions on something I could replace these with?

Will Heffernan

harpstilidie wrote: »

Good to hear from you. Still doing it yeah. Seems to be going OK. I have decided to cut down the amount of cardio in the gym so I have cut out the 6km cycling and I am now running 6km 2 days a week I am not in the gym. So in the gym 3 times per week still, with 2 more additional days of 6km running.

Getting married in October so really want to be in tip top shape so want to work that extra bit hard in the next month or so. Should I continue with this programme or vary it a bit?

If it is working and you are making progress and you are also enjoying yourself then I think you are doing better than most people out there.

harpstilidie

Will Heffernan wrote: »

If it is working and you are making progress and you are also enjoying yourself then I think you are doing better than most people out there.

Progress has slowed up slightly it seems in the last few weeks but I am enjoying myself. Think the switch to less cardio in the gym and more outside had helped and my knee seems to be holding up fine. Wouldn't mind mixing it up a bit with some other exercises if you could recommend any. Are kettlebell exercises any good or should I stick to the free weights?

Will Heffernan

calfmuscle wrote: »

Thanks for that, I wasn't too worried about the pulling part of my routine as I was trying to be rugby specific. Any suggestions on progressing this would be great.
As I said some of the cartilage is gone from one shoulder. So I have pain/catching when doing chest and shoulder presses. Any suggestions on something I could replace these with?

I wouldn't actually concern myself with replacing these exercises or movements myself. I'd focus on the pulling movements as well as doing 'work' to improve your shoulder health generally.

How's your shoulder feel doing push ups?

calfmuscle

Will Heffernan wrote: »

I wouldn't actually concern myself with replacing these exercises or movements myself. I'd focus on the pulling movements as well as doing 'work' to improve your shoulder health generally.

How's your shoulder feel doing push ups?

Thanks!

The push up is just sore at the end of range. So at the lowest part of the movement. This is the problem with the shoulder and chest press as well. Im fine for most of the movement it just catches/grinds when my hands are nearly inline with my chest. (pec end of range).

Shoulder distractions with rings are great, they really help warm them up!

Will Heffernan

harpstilidie wrote: »

Progress has slowed up slightly it seems in the last few weeks but I am enjoying myself.

Try improving the density of your work. I find that with myself and others that once my gains start to plateau in any exercise I usually try to increase the density of my training before I change programs or substitute an exercise. If I was doing:
1A. Lateral Pulldown-48kg, 4 sets of 15.
1B. Machine- 45kg, 4 sets of 15.

I would try to see what the best time I could get this done in...i.e try to complete the 4 sets of 15 reps of each with great form and no recovery between sets, reps or exercises.

Think the switch to less cardio in the gym and more outside had helped and my knee seems to be holding up fine. Wouldn't mind mixing it up a bit with some other exercises if you could recommend any. Are kettlebell exercises any good or should I stick to the free weights?

If you can get some good KB instruction where you are then KB training would be a great addition or substitution for the work you are already doing.

Will Heffernan

calfmuscle wrote: »

Thanks!

The push up is just sore at the end of range. So at the lowest part of the movement. This is the problem with the shoulder and chest press as well. Im fine for most of the movement it just catches/grinds when my hands are nearly inline with my chest. (pec end of range).

Shoulder distractions with rings are great, they really help warm them up!

Ditch all your pressing movements...or more specifically any of the movements that give you discomfort and focus on the stuff that doesn't hurt...that and as I said earlier...doing work for your 'shoulder health'.

I'd be willing to bet you'll notice little decrement in your performance overall.

harpstilidie

Will Heffernan wrote: »

Try improving the density of your work. I find that with myself and others that once my gains start to plateau in any exercise I usually try to increase the density of my training before I change programs or substitute an exercise. If I was doing:
1A. Lateral Pulldown-48kg, 4 sets of 15.
1B. Machine- 45kg, 4 sets of 15.

I would try to see what the best time I could get this done in...i.e try to complete the 4 sets of 15 reps of each with great form and no recovery between sets, reps or exercises.


If you can get some good KB instruction where you are then KB training would be a great addition or substitution for the work you are already doing.

Thanks for that. Not sure about the KB instruction side of things but wouldn't mind trying a few KB exercises. My gym membership is up in about a months time, then I'm getting married, moving house, and then away for a few weeks so probably won't re-join a gym until January so want to put the work in now.

Will Heffernan

harpstilidie wrote: »

Thanks for that. Not sure about the KB instruction side of things but wouldn't mind trying a few KB exercises. My gym membership is up in about a months time, then I'm getting married, moving house, and then away for a few weeks so probably won't re-join a gym until January so want to put the work in now.

In that case I would focus on what you are already comfortable with and just look to 1. Generate more intensity...do more of what you are already doing and or try harder and 2. Increase the density of your training done....do what you are currently doing but do it faster...that way you'll have more time to do gunz at the end of every session

harpstilidie

Will Heffernan wrote: »

In that case I would focus on what you are already comfortable with and just look to 1. Generate more intensity...do more of what you are already doing and or try harder and 2. Increase the density of your training done....do what you are currently doing but do it faster...that way you'll have more time to do gunz at the end of every session

Do more as in increase reps? Or weight?

I'll definitely try and increase the density.

calfmuscle

Will Heffernan wrote: »

Ditch all your pressing movements...or more specifically any of the movements that give you discomfort and focus on the stuff that doesn't hurt...that and as I said earlier...doing work for your 'shoulder health'.

I'd be willing to bet you'll notice little decrement in your performance overall.

Thanks again, I think you right, before the MRI I just wanted to build muscle to help protect the joints as much as possible. But now I know how bad it is there is no point wearing it down further (well except in games :pac: )

Will Heffernan

harpstilidie wrote: »

Do more as in increase reps? Or weight?

Most definitely the weight....either on the whole...as in increase your starting weight or ramp up the weight set by set.

I'll definitely try and increase the density.

What most 'gym goers' lack in their training is 'intensity'...it's the biggest difference between athletes/gym stars and everyone else....it's not the exercises or the programs it's the intensity that the individual generates.

Improving the density of your training is a good way to 'generate' intensity without even really thinking about it.

Good luck.

wersal gummage

Have read through a large amount of this thread. Very interesting.

Can anyone point me in the right direction for where to start with mobility work?

Outside a very quick warm up and dynamic stretching, I don't do any mobility work. I've been weight training for a long time, am in good shape, no ongoing injuries and I'm fairly flexible but feel like I should start doing more mobility work and not sure where to start.

Thanks.

thegreatiam

wersal gummage wrote: »

Have read through a large amount of this thread. Very interesting.

Can anyone point me in the right direction for where to start with mobility work?

Outside a very quick warm up and dynamic stretching, I don't do any mobility work. I've been weight training for a long time, am in good shape, no ongoing injuries and I'm fairly flexible but feel like I should start doing more mobility work and not sure where to start.

Thanks.

start with mobilityWOD.com
start with video one and progress from there.
When you reach an area you have trouble with concentrate on that for a while before progressing.

and welcome to the pain.

Will Heffernan

wersal gummage wrote: »

Have read through a large amount of this thread. Very interesting.

Can anyone point me in the right direction for where to start with mobility work?

Outside a very quick warm up and dynamic stretching, I don't do any mobility work. I've been weight training for a long time, am in good shape, no ongoing injuries and I'm fairly flexible but feel like I should start doing more mobility work and not sure where to start.

Thanks.

I always compare mobility work to studying for exams....studying stuff that you already know is a complete waste of time...and that people tend to do stuff that they like.

You need to work out where and what you are lacking and hammer away at that.

thegreatiam

Will Heffernan wrote: »

I always compare mobility work to studying for exams....studying stuff that you already know is a complete waste of time...and that people tend to do stuff that they like.

You need to work out where and what you are lacking and hammer away at that.

also, its constant study that gets you there.
Like my teachers used to say on day one of the year.
just do a little bit of study on a daily basis, cover the stuff you go over in previous classes and you will be better prepared for the end of the year.

But no, I never did. and come exam time I'm doing course work for 10 subjects and trying to learn the whole syllabus in one evening.

With mobility work, no days off. Pick a body part or 2 and do 20 minutes a day.

Incorporate it into your routine. Don't just wait for a bus, wait for a bus doing ankle stretches.
Don't just watch tv, watch tv doing a quad stretch.
Dont just leave it for when youre going to the gym as part of your warm up.

Will Heffernan

thegreatiam wrote: »

also, its constant study that gets you there.
Like my teachers used to say on day one of the year.
just do a little bit of study on a daily basis, cover the stuff you go over in previous classes and you will be better prepared for the end of the year.

But no, I never did. and come exam time I'm doing course work for 10 subjects and trying to learn the whole syllabus in one evening.

With mobility work, no days off. Pick a body part or 2 and do 20 minutes a day.

Incorporate it into your routine. Don't just wait for a bus, wait for a bus doing ankle stretches.
Don't just watch tv, watch tv doing a quad stretch.
Dont just leave it for when youre going to the gym as part of your warm up.

We'll keep running with the study thing

How long would you have to have not studied your 2x tables to forget them?

I can squat ass to grass morning, noon or night...I can do it anytime and anywhere you'd like...are you saying I need to do mobility work every day to maintain it? That I should never have a day off from training it? I think you are wrong. I think my time is way better spent doing the thoracic and shoulder work I do where I have real ongoing issues. I work on what I need to work on not on the things that I know are fine.

I don't study my 2x tables every day and haven't studied them for years and each and every time I need to know them I still do. My ass to grass squatting mobility is the same...I don't 'train' it but every time I need to do I can.

If I go a few days without doing thoracic mobility work...I know it.

I put a heap of time into the stuff that I need and next to no time into the stuff that I don't need to worry about.

thegreatiam

thegreatiam wrote: »

When you reach an area you have trouble with concentrate on that for a while before progressing.

like I said

dor843088

Will Heffernan wrote: »

I always compare mobility work to studying for exams....studying stuff that you already know is a complete waste of time...and that people tend to do stuff that they like.

You need to work out where and what you are lacking and hammer away at that.

^^^
Will hefferman top 10 quote for sure

Will Heffernan

thegreatiam wrote: »

like I said

Maybe I should do that as well...just quote my own posts and reaffirm that I already said it.

Will Heffernan wrote: »

You need to work out where and what you are lacking and hammer away at that.

Will Heffernan wrote: »

Like I said.

As I said I would say.

thegreatiam

Will Heffernan wrote: »

Maybe I should do that as well...just quote my own posts and reaffirm that I already said it.





As I said I would say.

I'm not doing this today,

Can we just skip to the part where you cry that no-one listens to you and that you're really unappreciated around here and then storm off in a sulk for a few weeks?

Will Heffernan

thegreatiam wrote: »

I'm not doing this today,

Can we just skip to the part where you cry that no-one listens to you and that you're really unappreciated around here and then storm off in a sulk for a few weeks?

LOL.

Oh my God. You guys crack me up. This place really is something special...I check it out everyday and when I get time off I tend to post in blocks and then go back to working and just read and stay in touch. I always post with a smile on my face and any critique or criticism I get here I take with a grain of salt...I have worked my entire life in industries where conflict and actual real physical violence is an every day thing and then in my spare time I fight...it's my job and my hobby. If you SERIOUSLY think that anything anyone says to me ever upsets me then you've obviously never met me and have absolutely no idea who I am or what I am about.

I found your post hilarious and I thought you intended it as a joke....and made my own joke in what I thought was in the same vein. I always get the feeling here that those that go on and on about me having a cry or a sulk here endlessly might actually be projecting just a weeeeeee little bit.

Anyway...I've still a couple of days of leisure so you can be sure I'll be posting if and when I like and where I like just like everyone else here.

thegreatiam

there it is

Brian?

Right so, can we get back to program analysis now?

Everyone is agreed, mobility work is like studying for exams. Let's move on.

Will Heffernan

wersal gummage wrote: »

Have read through a large amount of this thread. Very interesting.

Can anyone point me in the right direction for where to start with mobility work?

Outside a very quick warm up and dynamic stretching, I don't do any mobility work. I've been weight training for a long time, am in good shape, no ongoing injuries and I'm fairly flexible but feel like I should start doing more mobility work and not sure where to start.

Thanks.

I think a good place to start would be to actually assess your mobility.

I've used this assessment for about 15+ years and had trainees doing it today in fact. It is an easy way to measure the progress of your mobility and stability in your lower body.

You can standardise it....video it every month and compare and contrast your progress...you can then see where you are improving and where you have problems and look to then work on them separately...be that issues at the ankle, knee or hip...be that on one side or both.

If you want a place to start....here it is....if you're not assessing you're guessing.

Brian?

Will Heffernan wrote: »

I think a good place to start would be to actually assess your mobility.

I've used this assessment for about 15+ years and had trainees doing it today in fact. It is an easy way to measure the progress of your mobility and stability in your lower body.

You can standardise it....video it every month and compare and contrast your progress...you can then see where you are improving and where you have problems and look to then work on them separately...be that issues at the ankle, knee or hip...be that on one side or both.

If you want a place to start....here it is....if you're not assessing you're guessing.

How good an idea is it to self assess though?

I wouldn't be confident in my own assessment at all, given previous miscalculations.

Will Heffernan

wersal gummage wrote: »

Have read through a large amount of this thread. Very interesting.

Can anyone point me in the right direction for where to start with mobility work?

Outside a very quick warm up and dynamic stretching, I don't do any mobility work. I've been weight training for a long time, am in good shape, no ongoing injuries and I'm fairly flexible but feel like I should start doing more mobility work and not sure where to start.

Thanks.

With regard your upper body...you could have a look at this video....again...I've used it for the best part of a couple of decades what I do now has barely changed.

Once again...there's nothing to stop you videoing it and being able to compare and contrast as you continue top work on it.

Will Heffernan

Brian? wrote: »

How good an idea is it to self assess though?

I think self assessment is a great idea. The group I train at the moment get assessed by me every 8 weeks and I know for sure and for certain that they are self assessing and looking to work on it on an ongoing basis.

I have a spot at work on a tiled floor where I do it myself I do it barefoot, I stick my big toe in the middle of the 'cross' in the tiled floor and I use milk tops as my markers and whip out the tape measure to keep the results in my diary.

It is really easy and straight forward to do....and just be honest with yourself. I am super strict on my form.

Easy to do....and I can tell if and when my mobility and stability is lacking. This is particularly of use when I've been injured and work or training....when I've taken a hard kick, got a corked thigh, jacked up my hip or back...I can see it in the results straight away and I know when I need to work harder to get myself back.

I wouldn't be confident in my own assessment at all, given previous miscalculations.

You should have more confidence in yourself.

Do it. Video it and post it here or stick it somewhere that I can see it and I'll be happy to tell you if my confidence in your ability to self assess was completely mistaken.

Sangre

Will Heffernan wrote: »

Ditch all your pressing movements...or more specifically any of the movements that give you discomfort and focus on the stuff that doesn't hurt...that and as I said earlier...doing work for your 'shoulder health'.

I'd be willing to bet you'll notice little decrement in your performance overall.

Funny, I had decided to do this exact thing yesterday. I don't have any discomfort when lifting but I feel my shoulder health and stability is holding back my strength as I keep plateauing on bench. (I have a winging of my shoulder on heavier pressing, both horizontal and vertical.)

So I'm going to take a few weeks off and focus on some shoulder health protocols e.g. Diesel Crew. Will be interesting to see where I am after a few weeks.

workoutadvice

would any of you good people mind having a look at my program and recommending any changes if there needed.

goals: get stronger / look better / add muscle
age:25
training back ground: have lifted regularly in past and got good progress up to 160 squat, 180 deadlift, 100 bench all with good technique while adding a good bit of muscle while staying lean, havent trained properly in 2 years due to laziness / circumstances im injury free.

place im training has no squat rack , olympic bars allright just no where to squat which is a pity because i love back squats. anyway heres what im thinking.

my gym doesnt have a foam roller but i intend on purchasing one,
5 - 10 min warm up before each session focusing on hip/ shoulder mobility
then working up to starting weights main lifts

Monday :
Deadlift 6x3
Lunges walking 3x12
Bench Press 3 x 6
DB Biceps Curls 3 x 12

Core:
Circuit of 3 ab exercises x 3
weighed crunch
reverse crunch
plank

Wednesday:
DB Goblet Squats 3x6
RDL 3x12
Chin Ups 3 x 6
Cable Tricep Press Downs 3 x 12

Friday:
D.B. clean and press 3 x 6
Dips Parallel Bars 3 x max
Inverted Row 3 x max

core
something similar to monday but diffrent excercises

Thoughts:

should i drop the d.b. clean and press for a barbell overhead press?

should i be maxing out on Parallel bar dips and inverted rows (im purpusly not maxing on chins as ive heard not going to falure is better?)

Is one chest excersice enough, barbell bench press? should i be doing a d.b. press as a assistance excercise, i have dips on friday but dont know if theres much of a cross over to bench strength with dips?

any comments / advice / telling me this is complete crap welcome

TimeToShine

Anyone take a look at this, simple push/pull, been doing it for nearly a year now, just haven't found the need to change even though it's recommended you don't stick to one program for too long. Info: 22, 5'7 80kg around 18-19% looking to drop it down to 13 or so and maintain muscle mass.

A:
Front squat
Barbell OHP
Bench press DB/BB alternating
Dips (weighted)

B:
Weighted wide grip pronated pullups (don't know if I should do chinups as well?)
Deadlift
DB/BB row alternating
Seated cable row
light facepull with focus on scapular retraction

Every now and again i'll do cleans instead of deadlifts but this is just a random fancy of mine rather than anything solid.

20 mins foam rolling and dynamic stretching before every session, 10 min static stretching after.