Random Fitness Questions

ancapailldorcha

Ush1 wrote: »

https://ss.fitness/

Covers a lot of basics.

This looks really good. Thanks.

I still need to have a think on what my goals actually are. To be honest, and this might sound daft but what's got me to the gym is the mental health/de-stressing benefits of exercise rather than actually trying to get fit.

I'll give that a look.

Alf Veedersane

ancapailldorcha wrote: »

This looks really good. Thanks.

I still need to have a think on what my goals actually are. To be honest, and this might sound daft but what's got me to the gym is the mental health/de-stressing benefits of exercise rather than actually trying to get fit.

I'll give that a look.

Yeah I hear ya but when you have a programme in place, it means there is one less thing to think about in the gym. You have the equipment and you know the sets and reps so you go do it. You don't have to think about what you're doing.

Adds to the de-stressing element

Ush1

ancapailldorcha wrote: »

This looks really good. Thanks.

I still need to have a think on what my goals actually are. To be honest, and this might sound daft but what's got me to the gym is the mental health/de-stressing benefits of exercise rather than actually trying to get fit.

I'll give that a look.

That's fair and often there will be crossover in whatever goals you have, you will get fitter as a by product. Many people go through different phases with it also. As a younger guy I wanted to be big and muscular, then I was all about lean with not so much size and now I'm mainly focused on improving for sports.

Joe Rogan had a funny quote, he said when people say they don't exercise it's like saying "I don't brush my teeth".

ancapailldorcha

Alf Veedersane wrote: »

Yeah I hear ya but when you have a programme in place, it means there is one less thing to think about in the gym. You have the equipment and you know the sets and reps so you go do it. You don't have to think about what you're doing.

Adds to the de-stressing element

+1,000

Absolutely. It's so nice to just go in and run through a pre-planned session. I do enough thinking the rest of the time!

funkey_monkey

Last week I was ill with mild food poisoning. Back at the gym last night - I've lost 2kg (now 71kg) and strength has collapsed.
Why have I lost so much weight in a short period of time? If it was water weight, then surely it should be replenished by now. Did my body go into catabolic state and start breaking down the muscles? I can definitely see that my physique has reduced.

Mellor

funkey_monkey wrote: »

If it was water weight, then surely it should be replenished by now.

Not necessarily.
I’d imagine you were definitely dehydrated after “flushing” your system. It’s not a given that you’ve replenished.

funkey_monkey

My appetite was very reduced for 3 days - would that be long enough for any type of catabolic effect to take place?

Mellor

You aren’t going to catabolise 2kg in a week. It’s probably some muscle lost, some day loss, and predominantly water fluctuation.
Getting plenty of salt and electrolytes in and re-weigh yourself in a day or two.

Brian?

[Deleted User] wrote: »

Not working for the summer so was happy to spend a lot of time on it. Thinking of trying GZCLP when I go back to work. It's pretty much what you described.

It’s not the amount of time I question. It’s just too much to be productive. Essentially doing arms 2 days a week anyway and then adding a whole day on arms. It’s counterproductive, it will seriously impact your recovery which is where the growth happens.

I’ll be honest it looks like you’ve listed ever exercise available.


If you want to do 4 days a week, you could do push/pull break push/pull. Or something else. But strip it back to 2-3 big compounts and 2-3 isolation movements.

Brian?

ancapailldorcha wrote: »

Are there any particularly good websites with suggestions for plans, workouts, nutrition and such?

Boards.ie fitness forum

Mellor

Brian? wrote: »

It’s not the amount of time I question. It’s just too much to be productive. Essentially doing arms 2 days a week anyway and then adding a whole day on arms. It’s counterproductive, it will seriously impact your recovery which is where the growth happens.

I’ll be honest it looks like you’ve listed ever exercise available.

Agreed. It's a bit of a mess.
It's like a very bad BB routine.

the baby bull elephant

ancapailldorcha wrote: »

Are there any specific Youtube channels people here recommend? There are A LOT of Youtube channels.

Also, do people just drop the bar after deadlifting?

One I'll always recommend is Brian Alsruhe's channel.

I wouldn't drop it as a matter of course. In fact I've started training the eccentric more. Gives more chance for hypertrophy.

ancapailldorcha wrote: »

Are there any particularly good websites with suggestions for plans, workouts, nutrition and such?

The r/fitness wiki is really good for this I think. The actual subreddit not so much because there's a lot of beginners and a certain amount of the blind leading the blind but the wiki is a great starting point for anyone at all interested in fitness.

deconduo

I've been starting to get fit by doing a bit of running (couch25k) and cycling. I'm now looking around for gyms as I would like to mix in some swimming and core/upper body exercises. Would also be good to have somewhere to go for running/cycling machines when the weather stops being nice

Any recommendations for a gym with a pool in Dublin CC or along the northern DART line?

I've had a look and the most reasonable price wise (300-450/year) seem to be:

- Gym Plus Clarendon
- Markievicz Gym
- Trinity Sports Center

There's a couple of others like Westwood Clontarf, Spencer Hotel, etc. that are 650+, not sure if they have any big differentiation to make the price difference worth it?

D'Agger

Was doing squats yesterday and enjoyed the set I did

8 x Bar
8 x 40KG
6 x 60KG
6 x 70KG
4 x 5 @ 80KG

For the 4 main sets I did landmine press as a secondary exercise. For all sets prior to that, I was doing a bodyweight squat hold using a pole for balance and doing another exercise that's a hip opener (I don't know the name but came across it on bodyweight warrior on YouTube).

So I woke up today and stretched out some sore glutes, back hips, but I'm noticing my hips are quite stiff. I have poor hip mobility and I'm doing gymnastics where I'm struggling to do straddle.

Other than increasing my stretching for hips, is there anything else I should be doing do you think?

I like to think I'm doing enough of a warm up and activating exercises prior to and during the squats I'm doing. Perhaps my form is poor leading to tight hips if so would it be best to stay on a lower weight and go for higher reps?

0byme75341jo28

Another man with tight hips here. I've been doing a lot of stretching and feeling some bit of progress but also wondering if using the hip abductor/adductor machines would be any benefit to my squat? I find the outside of my hips get quite sore after squatting and my hips tend to internally rotate.

Alf Veedersane

Cadence Uninterested Slugger wrote: »

Another man with tight hips here. I've been doing a lot of stretching and feeling some bit of progress but also wondering if using the hip abductor/adductor machines would be any benefit to my squat? I find the outside of my hips get quite sore after squatting and my hips tend to internally rotate.

Your hips tend to internally rotate because you're not externally rotating them to prevent the internal rotation of you're lifting heavier than you should be. If that's happening, the glute med, amongst other tissue, is likely carrying too much load during squats.

Strengthening tissue there may help but ultimately you need to look at dropping the weight to where hip internal rotation / knee collapsing in isn't happening and building slowly up from there.

There may be other reasons but that's just my take on it.

silverharp

Whats the skinny on the Belt squat? , one appeared recently though I have never seen anyone using it, asked a trainer what it was , he said "the lads wanted it" but stick to back squat.

Reps4jesus

silverharp wrote: »

Whats the skinny on the Belt squat? , one appeared recently though I have never seen anyone using it, asked a trainer what it was , he said "the lads wanted it" but stick to back squat.

I actually think belt squats are pretty damn good, particularly after you have done your squats and your back might be a bit tired or if its beaten up a bit. can be awkward getting set up on it and i generally have problems with the belt rubbing against my inner thighs at times which is uncomfortable but i actually really like them apart from that

Deano7788

silverharp wrote: »

Whats the skinny on the Belt squat? , one appeared recently though I have never seen anyone using it, asked a trainer what it was , he said "the lads wanted it" but stick to back squat.

It's programmed in for me as assistance for my comp squat. I really like it, it's a good way of getting in volume without fatiguing the lower back.

Alf Veedersane

silverharp wrote: »

Whats the skinny on the Belt squat? , one appeared recently though I have never seen anyone using it, asked a trainer what it was , he said "the lads wanted it" but stick to back squat.

There's one in the Flyefit I use. Max load allowed: 80kg.

I think it'd be pretty useful as the other posts have said. Quadzzzz.

silverharp

It sounds like a good idea to have a squatting option not having to have a bar on your back. Why would be limited to 80KG it looks like something that would be designed for heavier?

Alf Veedersane

silverharp wrote: »

It sounds like a good idea to have a squatting option not having to have a bar on your back. Why would be limited to 80KG it looks like something that would be designed for heavier?

Probably needs to be fixed but isn't bad enough to take out of use but just restrict load.

People use it as an exercise to complement squatting with a barbell as opposed to an alternative.

Well, you could use it as an alternative to squat but you'd lose an awful lot of the other work you get from squatting with a bar.

Would I be right in saying that not feeling anything in the back whatsoever during deadlifts / squat, but feeling that regular worked out sort of "pain" in the days after, means my technique is pretty good?

My brother hated deadlifts because it hurt his back while doing them, but then I gave him the pointers I learned and if doesn't hurt him at all now. Blind leading the blind but seems to work.


Someone on here talked about tensioning the bar before the lift and that helped a lot. So thanks for that whoever you are.

bladespin

Deleted User wrote: »

Would I be right in saying that not feeling anything in the back whatsoever during deadlifts / squat, but feeling that regular worked out sort of "pain" in the days after, means my technique is pretty good?

I definitely feel it in my glutes and arching into the lower back from there - not pain, just a pull type sensation, did legs and RDLs a few days ago and the back is fine but my legs/sides of hips feel like they've been worked over.

Brian?

[Deleted User] wrote: »

Would I be right in saying that not feeling anything in the back whatsoever during deadlifts / squat, but feeling that regular worked out sort of "pain" in the days after, means my technique is pretty good?

My brother hated deadlifts because it hurt his back while doing them, but then I gave him the pointers I learned and if doesn't hurt him at all now. Blind leading the blind but seems to work.


Someone on here talked about tensioning the bar before the lift and that helped a lot. So thanks for that whoever you are.

I've had a sore back on and off for a few weeks. Too much sitting at work I think, but nothing serious. It doesn't hurt at all during deadlifts, because it's a perfect neutral position. Hurts a little when I put on my shoes though.

Once you keep a neutral spine and brace your and properly it's great for the back. I've found doing planks to activate the core before squats or deads really helps.

silverharp

Ive been targeting hamstrings lately as I reaslised I was mostly doing quad loaded exercises, back squats and a more squat style hex bar lift. Yesterday I did the legpress with a high position to make it hamstring focused. Today I feel like someone took a baseball bat to the back of my legs, though any stretch wasn’t memorable at the time. I have also started doing a more hinge pattern with the hex bar with lower weight, I feel it the next day for sure, not sure what I would notice when doing it though. I find the cable deadlift good for feeling the stretch at the time because of the constant tension.

Reps4jesus

silverharp wrote: »

Ive been targeting hamstrings lately as I reaslised I was mostly doing quad loaded exercises, back squats and a more squat style hex bar lift. Yesterday I did the legpress with a high position to make it hamstring focused. Today I feel like someone took a baseball bat to the back of my legs, though any stretch wasn’t memorable at the time. I have also started doing a more hinge pattern with the hex bar with lower weight, I feel it the next day for sure, not sure what I would notice when doing it though. I find the cable deadlift good for feeling the stretch at the time because of the constant tension.

Yeah leg press with a wide stance and feet at the very top of the platform really burns my hamstrings too. kinda like a sumo stance squat. Hex bar Romanian deadlifts are great too

silverharp

Reps4jesus wrote: »

Yeah leg press with a wide stance and feet at the very top of the platform really burns my hamstrings too. kinda like a sumo stance squat. Hex bar Romanian deadlifts are great too

That’s the plan , Im doing an RDL style hex bar lift with at lower weights , combined with the hexbar “upside down” for the squat version , then flip it back for the higher weights, but yeah the legpress is merciless when targeted and I wasnt using stupid high weights.

Brian?

silverharp wrote: »

That’s the plan , Im doing an RDL style hex bar lift with at lower weights , combined with the hexbar “upside down” for the squat version , then flip it back for the higher weights, but yeah the legpress is merciless when targeted and I wasnt using stupid high weights.

Why not just do normal RDLs? Doing them with a trap bar is limiting the ROM, it's like doing RDLs off blocks or pins.

silverharp

Brian? wrote: »

Why not just do normal RDLs? Doing them with a trap bar is limiting the ROM, it's like doing RDLs off blocks or pins.

its simpler to use and I like the idea behind it that the weight is more centered and not having to lift a bar that has to go around the knees.

this article by Greg Nuckols was very positive about it

https://www.strongerbyscience.com/trap-bar-deadlifts/

Brian?

silverharp wrote: »

its simpler to use and I like the idea behind it that the weight is more centered and not having to lift a bar that has to go around the knees.

this article by Greg Nuckols was very positive about it

https://www.strongerbyscience.com/trap-bar-deadlifts/

That's about conventional deadlifts v trap bar dls. I understand your motivation already there, but politely disagree it's the right thing to do.

I've never heard of anyone doing RDLs with a trap bar.

Alf Veedersane

silverharp wrote: »

its simpler to use and I like the idea behind it that the weight is more centered and not having to lift a bar that has to go around the knees.

this article by Greg Nuckols was very positive about it

https://www.strongerbyscience.com/trap-bar-deadlifts/

That's related to deadlifts though and not RDLs, which are different. The hip hinge isn't the same, albeit you could argue the toss about the degree by which the hip hinge moment is better but given that that's the reason you'd do an RDL, then it makes more sense to do the one that works the hips (and hamstrings) more

Reps4jesus

i just find trap bar more comfortable and get a better feel from it. Much the same that i prefer doing rdl's with dumbbells than with a normal bar, but trap bar allows me to load the weight a lot more.

silverharp

Brian? wrote: »

That's about conventional deadlifts v trap bar dls. I understand your motivation already there, but politely disagree it's the right thing to do.

I've never heard of anyone doing RDLs with a trap bar.

Ill be honest I didn't do any particular research for trying an RDL style lift with the hexbar but its only a smaller part of the exercise so for convenience its easier to mix them in. Some people are doing them though as it comes up in searches, with comments along the line that ti is similar to a Dumbbell RDL. Would you see an advantage in a Dumbbell RDL?

Brian?

silverharp wrote: »

Ill be honest I didn't do any particular research for trying an RDL style lift with the hexbar but its only a smaller part of the exercise so for convenience its easier to mix them in. Some people are doing them though as it comes up in searches, with comments along the line that ti is similar to a Dumbbell RDL. Would you see an advantage in a Dumbbell RDL?

I don’t really see the advantage of using DBs. After a while most gyms won’t have heavy enough DBs to perform the movement.

I just don’t fully get the problem with using a straight bar. It’s not the most technical lift in the world. In fact the default “bad” deadlift is close to an RDL.

Transform

Brian? wrote: »

I don’t really see the advantage of using DBs. After a while most gyms won’t have heavy enough DBs to perform the movement.

I just don’t fully get the problem with using a straight bar. It’s not the most technical lift in the world. In fact the default “bad” deadlift is close to an RDL.

why does loading (heavy enough dumbbells) have to be the primary reason to select a lift?

Repetition without repetition at 80% + effort can be achieved without a straight bar on deadlifts or hip hinge movements e.g. KB swings etc

Overall, yes use a bar but with many of the people we work with we're happy to use a range of different non-straight bar options because they're not that interested in getting absolutely stronger and only care about being strong enough.

Mellor

Transform wrote: »

Repetition without repetition at 80% + effort can be achieved without a straight bar on deadlifts or hip hinge movements e.g. KB swings etc

I'm not saying there is anything wrong with KB swings. But I very very much doubt they are often loaded to 80%+ in anyone who is halfways strong.
That's what, a 6-8rep max range?


Edit:
No reason why they couldn’t be btw. Purely a factor of availability of weights

Getting the odd sore feeling in my knees when leg pressing or sometimes squatting. I quit straight away if I get any bad feeling.

How can I make my knees catch up with my legs, which are decently strong because of my job? I've never had issues with my knees.


Edit: I'll just go to the physio on Wednesday. My brother knows a good one.

Transform

Mellor wrote: »

I'm not saying there is anything wrong with KB swings. But I very very much doubt they are often loaded to 80%+ in anyone who is halfways strong.
That's what, a 6-8rep max range?


Edit:
No reason why they couldn’t be btw. Purely a factor of availability of weights

its just another hip hinge option which should be one of about 10 people should be picking from, adequate loading + frequency is more important that overall loading

Based on what i see in most commercial gyms - most don't train with enough variety, frequency and when they do load its off either too light or always at close to max (90%+)

Transform

Deleted User wrote: »

Getting the odd sore feeling in my knees when leg pressing or sometimes squatting. I quit straight away if I get any bad feeling.

How can I make my knees catch up with my legs, which are decently strong because of my job? I've never had issues with my knees.


Edit: I'll just go to the physio on Wednesday. My brother knows a good one.

what does your couch stretch look like?

Mellor

Transform wrote: »

its just another hip hinge option which should be one of about 10 people should be picking from, adequate loading + frequency is more important that overall loading

Based on what i see in most commercial gyms - most don't train with enough variety, frequency and when they do load its off either too light or always at close to max (90%+)

Don't disagree with any of that. People pull way too many 1-3 rep deadlifts and test too often. Hips suffer from lack of volume more than most other groups.

KB swings are a great move. I just don't see them ay 80%+ much.
I think my gym tops out at 36kg, maybe seen the odd 40kg about.
What would the average guy rep with a 24kg or 32kg?
I've no idea, suppose I should test it.

D'Agger

Mellor wrote: »

Don't disagree with any of that. People pull way too many 1-3 rep deadlifts and test too often. Hips suffer from lack of volume more than most other groups.

KB swings are a great move. I just don't see them ay 80%+ much.
I think my gym tops out at 36kg, maybe seen the odd 40kg about.
What would the average guy rep with a 24kg or 32kg?
I've no idea, suppose I should test it.

Given my qualms with my squat documented on this thread, I'm going to switch to KB swings and front KB squat with volume for a few weeks so I'll happily testify to how many reps I'm able to hit on 24kg starting off - be interested in having a comparison

Reckon 3x15 to start off with both?

Transform

Transform wrote: »

what does your couch stretch look like?

After a 30-second Youtube search, I think this is what you're looking for.





Quads a bit tight but the move itself felt fine.

Transform

Deleted User wrote: »

After a 30-second Youtube search, I think this is what you're looking for.





Quads a bit tight but the move itself felt fine.

pigeon stretch look ok also?

Transform

Mellor wrote: »

Don't disagree with any of that. People pull way too many 1-3 rep deadlifts and test too often. Hips suffer from lack of volume more than most other groups.

KB swings are a great move. I just don't see them ay 80%+ much.
I think my gym tops out at 36kg, maybe seen the odd 40kg about.
What would the average guy rep with a 24kg or 32kg?
I've no idea, suppose I should test it.

that not the point of using the KB swing - its not about doing super heavy KB swings its about using the movement as a way to hinge on a day that allows for less loading yet still getting reps in, much the same way as if you did revers hypers, back extensions, leg curls etc

Overall if you want to get stronger on any movement what is comes down to is trying to get as much volume in as possible (hitting a muscle group once per week has repeatedly been shown to be suboptimal) without burning out, therefore if we hit the post. chain three times per week we might only have one of those days loaded fairly heavy with some deadlift variation eg. week 1 - banded DL at 80% of training max 3reps, week 2- paused DL at 70% of training max, 3reps, week 3 - deficit DL at 80% of training max 3reps, week 4 - conventional dL at 90% of max 1-2reps

All other days that hit posterior chain should have you working hard but the loading is significantly reduced as compared to a deadlift or its direct variants.

All of the above can be applied to the ant. chain lower and also upper body overall also.

Yes there should be periods of over reaching but looking for that in every single movement is limiting and 80% of most peoples training should be just about getting reps in at submax with very occasional periods of heavy loading

Alf Veedersane

Transform wrote: »

that not the point of using the KB swing - its not about doing super heavy KB swings its about using the movement as a way to hinge on a day that allows for less loading yet still getting reps in, much the same way as if you did revers hypers, back extensions, leg curls etc

Overall if you want to get stronger on any movement what is comes down to is trying to get as much volume in as possible (hitting a muscle group once per week has repeatedly been shown to be suboptimal) without burning out, therefore if we hit the post. chain three times per week we might only have one of those days loaded fairly heavy with some deadlift variation eg. week 1 - banded DL at 80% of training max 3reps, week 2- paused DL at 70% of training max, 3reps, week 3 - deficit DL at 80% of training max 3reps, week 4 - conventional dL at 90% of max 1-2reps

All other days that hit posterior chain should have you working hard but the loading is significantly reduced as compared to a deadlift or its direct variants.

All of the above can be applied to the ant. chain lower and also upper body overall also.

Yes there should be periods of over reaching but looking for that in every single movement is limiting and 80% of most peoples training should be just about getting reps in at submax with very occasional periods of heavy loading

I think some of it stems from what might be a slight misread of "Repetition without repetition at 80% + effort can be achieved without a straight bar on deadlifts or hip hinge movements e.g. KB swings etc " because I thought initially you meant KB swings were an option for movements at 80%+.

But 100% get what you're saying now.

Transform

Transform wrote: »

pigeon stretch look ok also?

Won't have time to check before physio. Booked in tomorrow morning and will do whatever stretches and strength exercises are recommended.

Felt a tiny bit of pain a couple of times during my probably 70 floors of stairs up and down today. Never had that before.

Deadlifts are basically my favourite things in life right now and I'd be gutted to not be able to do them. The only exercise that has ever given that rush of endorphins or whatever they are, which I thought was a myth.

Transform

Alf Veedersane wrote: »

I think some of it stems from what might be a slight misread of "Repetition without repetition at 80% + effort can be achieved without a straight bar on deadlifts or hip hinge movements e.g. KB swings etc " because I thought initially you meant KB swings were an option for movements at 80%+.

But 100% get what you're saying now.

cool

Transform

Deleted User wrote: »

Won't have time to check before physio. Booked in tomorrow morning and will do whatever stretches and strength exercises are recommended.

Felt a tiny bit of pain a couple of times during my probably 70 floors of stairs up and down today. Never had that before.

Deadlifts are basically my favourite things in life right now and I'd be gutted to not be able to do them. The only exercise that has ever given that rush of endorphins or whatever they are, which I thought was a myth.

theres very little knee bending in deadlifts so i would be surprised you wouldnt be able to do them

I had a client in yesterday with medial ligament damage to right knee - was still deadlifting no issues but obviously reduced loading.

Overall, if its not directly a mobility issue then its more likely due to programming - loading, recovery, intensity etc

D'Agger

Mellor wrote: »

Don't disagree with any of that. People pull way too many 1-3 rep deadlifts and test too often. Hips suffer from lack of volume more than most other groups.

KB swings are a great move. I just don't see them ay 80%+ much.
I think my gym tops out at 36kg, maybe seen the odd 40kg about.
What would the average guy rep with a 24kg or 32kg?
I've no idea, suppose I should test it.

Just to come back on this - did sets of squats and KB swings with a 24kg yesterday and while I did 3x15 with the swings, only managed 3x12 with the squats though there's more in me

Reckon I'll up the weight to 30KG plus and hit the same numbers next week and work up towards 3x20, 3x25

I reckon my squat form is not good so holding the KB in front seems better for forcing me to squeeze my shoulder blades back when there isn't the force of a bar up on them.