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Random Fitness Questions

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    #1262
    [Deleted User]
    Posts: 17,378 ✭✭✭✭ [Deleted User]


    Black Sheep wrote: »
    I’m struggling a little bit with what you’re asking, but I’d tend to suggest getting a normal sized rack either way, assuming you ever might want to sell it on.

    I have quite a narrow rack, and it won’t rack certain speciality bars, it’s a pain.

    When you say a shorter bar are you talking something like a Blk Box stinger bar?

    I can't visit first to check. He says the rack would be 15cm-20cm narrower than a normal one to fit this smaller bar he has. Didn't think of specialty bars.. I'm just used to a regular Olympic bar in my gym..

    Never heard of that type of bar. It's late here so I'll ask him tomorrow for dimensions of the bar.


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    #1263
    new2tri19
    Registered Users Posts: 530 ✭✭✭new2tri19


    On seated overhead press the instruction on the strong app was to unrack the bar behind the neck. So I was planning to do 40kg sets but the limiting factor was the unracking. I was too weak to lift that way . I know there's alternatives like standing or unrack and move forward on bench but is there some weakness I should be addressing ?
    Should you be able to unrack your 5-9 rep max ohp from behind your neck?
    Thanks


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    #1264
    Alf Veedersane
    Registered Users Posts: 24,581 ✭✭✭✭Alf Veedersane


    new2tri19 wrote: »
    On seated overhead press the instruction on the strong app was to unrack the bar behind the neck. So I was planning to do 40kg sets but the limiting factor was the unracking. I was too weak to lift that way . I know there's alternatives like standing or unrack and move forward on bench but is there some weakness I should be addressing ?
    Should you be able to unrack your 5-9 rep max ohp from behind your neck?
    Thanks

    It depends how far back it is....it doesn't need to be too far behind the bar path. Just enough that you're not clipping the j-hooks.

    Sounds like it's just too far back and further back than it needs to be.


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    #1265
    new2tri19
    Registered Users Posts: 530 ✭✭✭new2tri19


    Thanks Alf .
    I'm back tracking my calories as I slipped back into missing protein targets .
    How bad is supplementing twice a day to hit targets ?
    I eat the same most days .

    Breakfast
    Morning protein shake 25g protein
    Porridge on protein milk with fruit - 10g protein
    Lunch
    Tuna wrap with grated cheese -~35g or
    Eggs whites 200ml and 2 eggs with brown bread ~ 35g
    Dinner
    Mostly some meat and veg or pasta ~ 50g protein
    Snack
    Fage yogurt fruit and 1scoop protein ~35g protein .

    So around 50g a day is from powders .
    And around 100g from meals
    Is this bad ? I'd like to get more in through meals but struggle to have the appetite for it .
    I weigh about 78kg so I need ~150.
    Thanks


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    #1266
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,043 Mod ✭✭✭✭Brian?


    new2tri19 wrote: »
    Thanks Alf .
    I'm back tracking my calories as I slipped back into missing protein targets .
    How bad is supplementing twice a day to hit targets ?
    I eat the same most days .

    Breakfast
    Morning protein shake 25g protein
    Porridge on protein milk with fruit - 10g protein
    Lunch
    Tuna wrap with grated cheese -~35g or
    Eggs whites 200ml and 2 eggs with brown bread ~ 35g
    Dinner
    Mostly some meat and veg or pasta ~ 50g protein
    Snack
    Fage yogurt fruit and 1scoop protein ~35g protein .

    So around 50g a day is from powders .
    And around 100g from meals
    Is this bad ? I'd like to get more in through meals but struggle to have the appetite for it .
    I weigh about 78kg so I need ~150.
    Thanks

    Can you not up the portion sizes at each meal? It

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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    #1267
    Black Sheep
    Moderators, Sports Moderators Posts: 3,048 Mod ✭✭✭✭Black Sheep


    new2tri19 wrote: »
    Thanks Alf .
    I'm back tracking my calories as I slipped back into missing protein targets .
    How bad is supplementing twice a day to hit targets ?
    I eat the same most days .

    Breakfast
    Morning protein shake 25g protein
    Porridge on protein milk with fruit - 10g protein
    Lunch
    Tuna wrap with grated cheese -~35g or
    Eggs whites 200ml and 2 eggs with brown bread ~ 35g
    Dinner
    Mostly some meat and veg or pasta ~ 50g protein
    Snack
    Fage yogurt fruit and 1scoop protein ~35g protein .

    So around 50g a day is from powders .
    And around 100g from meals
    Is this bad ? I'd like to get more in through meals but struggle to have the appetite for it .
    I weigh about 78kg so I need ~150.
    Thanks

    It's not "bad", it's probably just not optimal. Like you I have had plenty of days where two protein shakes are doing a lot of the heavy lifting in terms of protein intake, but if I can sub in some extra meat or (for example) a Skyr yoghurt, then I do.


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    #1268
    Alf Veedersane
    Registered Users Posts: 24,581 ✭✭✭✭Alf Veedersane


    new2tri19 wrote: »
    Thanks Alf .
    I'm back tracking my calories as I slipped back into missing protein targets .
    How bad is supplementing twice a day to hit targets ?
    I eat the same most days .

    Breakfast
    Morning protein shake 25g protein
    Porridge on protein milk with fruit - 10g protein
    Lunch
    Tuna wrap with grated cheese -~35g or
    Eggs whites 200ml and 2 eggs with brown bread ~ 35g
    Dinner
    Mostly some meat and veg or pasta ~ 50g protein
    Snack
    Fage yogurt fruit and 1scoop protein ~35g protein .

    So around 50g a day is from powders .
    And around 100g from meals
    Is this bad ? I'd like to get more in through meals but struggle to have the appetite for it .
    I weigh about 78kg so I need ~150.
    Thanks


    I don't think you need as much as 150g. 110g or so would be fine.


    https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/


    A lot of the studies showed no additional benefit above 0.64 g/lb, which would be ca. 110g for you.


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    #1269
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,043 Mod ✭✭✭✭Brian?


    Alf Veedersane wrote: »
    I don't think you need as much as 150g. 110g or so would be fine.


    https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/


    A lot of the studies showed no additional benefit above 0.64 g/lb, which would be ca. 110g for you.

    But, steak and eggs Alf. Where’s the excuse for steak and eggs!?!

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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    #1270
    [Deleted User]
    Posts: 17,378 ✭✭✭✭ [Deleted User]


    new2tri19 wrote: »
    On seated overhead press the instruction on the strong app was to unrack the bar behind the neck. So I was planning to do 40kg sets but the limiting factor was the unracking. I was too weak to lift that way . I know there's alternatives like standing or unrack and move forward on bench but is there some weakness I should be addressing ?
    Should you be able to unrack your 5-9 rep max ohp from behind your neck?
    Thanks

    I just checked the app. It says behind the head, not the neck.

    F6BW1Gd.png


    https://www.youtube.com/watch?v=oBGeXxnigsQ


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    #1271
    Alf Veedersane
    Registered Users Posts: 24,581 ✭✭✭✭Alf Veedersane


    Brian? wrote: »
    But, steak and eggs Alf. Where’s the excuse for steak and eggs!?!

    You do not need an excuse for steak and eggs.

    If someone asks why you are eating steak and eggs you say "Because steak and eggs".


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    #1272
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,043 Mod ✭✭✭✭Brian?


    [Deleted User] wrote: »
    I just checked the app. It says behind the head, not the neck.

    F6BW1Gd.png


    https://www.youtube.com/watch?v=oBGeXxnigsQ

    I object strongly to being the neck presses and pull ups. The risk/reward isn’t high enough on reward. They put your rotator cuffs in serious risk without being much better than a normal press.

    I also don’t think people should press sitting down. Strict military press is a brilliant exercise.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • Options
    #1273
    Alf Veedersane
    Registered Users Posts: 24,581 ✭✭✭✭Alf Veedersane


    Brian? wrote: »
    I object strongly to being the neck presses and pull ups. The risk/reward isn’t high enough on reward. They put your rotator cuffs in serious risk without being much better than a normal press.

    I also don’t think people should press sitting down. Strict military press is a brilliant exercise.



    I think it's just to indicate where the bar is in relation to you before you unrack it. I don't think it says to do BTN presses.


  • Options
    #1274
    [Deleted User]
    Posts: 17,378 ✭✭✭✭ [Deleted User]


    Brian? wrote: »
    I object strongly to being the neck presses and pull ups. The risk/reward isn’t high enough on reward. They put your rotator cuffs in serious risk without being much better than a normal press.

    I also don’t think people should press sitting down. Strict military press is a brilliant exercise.

    I got an image of him misreading and trying to start with it at neck level and had to post in case. Sounds dangerous.

    Also love the strict military press. I did my first set of them at home today on the new rack I talked about a while back. Went for standard width but shorter sleeves. Dumbbells on the way.

    z1EMQEr.jpg

    He brought the wrong hook for the left side so will get that replaced. Apart from that, really happy for the equivalent of 500euro including 95kg of weights. Even came with fake Rogue stencils so you know it's quality.


    new2tri19, I highly recommend Alan Thrall's video on OHP.



  • Options
    #1275
    new2tri19
    Registered Users Posts: 530 ✭✭✭new2tri19


    Brian? wrote: »
    Can you not up the portion sizes at each meal? It

    I could I suppose but I already have significantly increased , I'd often not be hungry at all after protein shake and struggle to get porridge in. I went years not eating breakfast at all.
    For lunch 2 eggs and 200ml of egg whites and 2 brown bread is a fairly full plate or a 110g can on tuna in a wrap with some salad again is fairly filling .
    Dinner I'd take the bulk of the meat and eat the kids left overs rather than let it go to waste .

    Sorry can't multi quote but thanks for the Skye yogurt idea I forgot about them and thanks also for suggesting 110g might be sufficient that would certainly be more manageable.

    I'd like steak every night but the wife normally plans the meals and I don't want to be too awkward so will just eat what family are eating but take the bulk of meats .


  • Options
    #1276
    new2tri19
    Registered Users Posts: 530 ✭✭✭new2tri19


    Deleted User wrote: »
    I just checked the app. It says behind the head, not the neck.

    F6BW1Gd.png


    https://www.youtube.com/watch?v=oBGeXxnigsQ

    That's similar to the position I found I had no power in but I was sitting like that without back support .


  • Options
    #1277
    [Deleted User]
    Posts: 17,378 ✭✭✭✭ [Deleted User]


    new2tri19 wrote: »
    That's similar to the position I found I had no power in but I was sitting like that without back support .

    Unsupported sounds incredibly difficult.. I'm assuming that requires the strongest core out of any OHP. Before the barbell starts to unrack, you're basically pushing your upper body into your bench with the weight of your 5-9 rep max ohp, and it's behind you.

    I'd look into supported, or even kneeling maybe, if your core can't stay rigid enough for the barbell to go upwards.


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    #1278
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,043 Mod ✭✭✭✭Brian?


    new2tri19 wrote: »
    That's similar to the position I found I had no power in but I was sitting like that without back support .

    So you’re not pressing behind the neck?

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • Options
    #1279
    Mars Bar
    Registered Users Posts: 31,829 ✭✭✭✭Mars Bar


    Brian? wrote: »
    I object strongly to being the neck presses and pull ups. The risk/reward isn’t high enough on reward. They put your rotator cuffs in serious risk without being much better than a normal press.

    I also don’t think people should press sitting down. Strict military press is a brilliant exercise.

    and I went to a crossfit class where the coach had us doing behind the neck shoulder press. It was my first class (granted I'm pretty experienced and knew how ****ing dumb that was). I went extremely light but what a waste of a class. I had to go away to my own spot and not watch anyone else for fear of what I'd see.
    Won't going to his class again...


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    #1280
    new2tri19
    Registered Users Posts: 530 ✭✭✭new2tri19


    Brian? wrote: »
    So you’re not pressing behind the neck?

    No sorry I probably didn't explain it very well , I was doing a seated ohp on a flat bench , my starting position was pretty much like the still in that video above ( maybe I had my bar a bit lower . But I found it hard from that position to unrack the bar to bring it to the front of my chest to do standard seated ohp .


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    #1281
    Black Sheep
    Moderators, Sports Moderators Posts: 3,048 Mod ✭✭✭✭Black Sheep


    I don't do behind the neck pressing either, but ... Behind the neck press, seated press, pin press, z-press.... They could all have their place for fixing sticking points, avoiding stagnation and perhaps in order to vary loading in your programming. Depends on the trainee. The conventional overhead press is the staple but I wouldn't dismiss the possibility of doing the others any more than I would dismiss bench variations like close grip bench, pin bench, fat grip bench, floor press etc. All depends.

    Assuming no gross technical errors are being made, if the behind the neck presses just feel incredibly difficult with the weight you're shooting for, could be that you're not giving it its dues. It's a different movement from the standing pressing, and it's new to you, first thing is I would not base weights for the work sets off the standing overhead press. Start with the bar and work up from there.

    There's always a bit of a learning curve with new movements too. If you're using a light weight then bear in mind it'll climb as you improve in your performance of that particular lift and its demands.


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    #1282
    Cill94
    Registered Users Posts: 1,360 ✭✭✭Cill94


    I don’t personally use btn press but I wouldn’t say its inherently dangerous. It will just require some verrryyy light weights for most people in the beginning. Preference would be standing OHP though.


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    #1283
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,043 Mod ✭✭✭✭Brian?


    Cill94 wrote: »
    I don’t personally use btn press but I wouldn’t say its inherently dangerous. It will just require some verrryyy light weights for most people in the beginning. Preference would be standing OHP though.

    I didn’t say it was inherently dangerous. Risk v reward is the phrase I used intentionally to avoid that.

    It falls under the category of not worth it.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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    #1284
    [Deleted User]
    Posts: 17,378 ✭✭✭✭ [Deleted User]


    Because I'm proud of it, and I'm hammered, I was very happy to find out I can do five pull ups with my new half rack wearing gloves. Was always scared of them before and only tried in the gym after a full pull day and just failed. While waiting for the barbell, I've been doing those for the last week.

    Friend gave me the band for free and my girlfriend is going to use that to get going. I used the band today for accessory chest work and it was really good. When I get the adjustable dumbbells, that will help a lot. And then for bigger pushes, I'll get the dumbbell rods that work with Olympic weights and buy some 1.25s, and more 2.5s and 5s.

    Really like the home gym thing. My own music. No waiting. No one watching. Easy to experiment. Unlimited water. Play with the cat between exercises.


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    #1285
    Dtp1979
    Registered Users Posts: 12,771 ✭✭✭✭Dtp1979


    [Deleted User] wrote: »
    Because I'm proud of it, and I'm hammered, I was very happy to find out I can do five pull ups with my new half rack wearing gloves. Was always scared of them before
    .

    Fair play to you for overcoming your fear. I don’t think I’d have the balls to wear gloves lifting.


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    #1286
    [Deleted User]
    Posts: 17,378 ✭✭✭✭ [Deleted User]


    That's actually a question I wanted to ask.. How long is too long between exercises?

    Like today, I did flat bench, then overhead press, and then incline bench. All strength focused and I kept good time. After that, I relaxed for a while and went for hypertrophy stuff.

    Is it ok to wait an hour or whatever, or should you bang out the entire workout in one go? Can I do low rep strength work before work and high rep hypertrophy stuff after work without losing much efficiency?


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    #1287
    [Deleted User]
    Posts: 17,378 ✭✭✭✭ [Deleted User]


    Dtp1979 wrote: »
    Fair play to you for overcoming your fear. I don’t think I’d have the balls to wear gloves lifting.

    They were gifted along with the band for free. A good friend left Hanoi and he gave me a bunch of stuff.


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    #1288
    atilladehun
    Registered Users Posts: 1,569 ✭✭✭atilladehun


    Some people spread their workout over the day.


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    #1289
    Dtp1979
    Registered Users Posts: 12,771 ✭✭✭✭Dtp1979


    [Deleted User] wrote: »
    They were gifted along with the band for free. A good friend left Hanoi and he gave me a bunch of stuff.

    If a person gave me lifting gloves I wouldn’t consider them a friend


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    #1290
    [Deleted User]
    Posts: 17,378 ✭✭✭✭ [Deleted User]


    Dtp1979 wrote: »
    If a person gave me lifting gloves I wouldn’t consider them a friend

    Well he only used for them for his kettle bells, and I only use them for pull ups on that bar/support beam in the photo, which is rough as all hell. Get what you pay for. Hard to find quality stuff here. Thankfully, my barbell is ok.


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    #1291
    Black Sheep
    Moderators, Sports Moderators Posts: 3,048 Mod ✭✭✭✭Black Sheep


    Deleted User wrote: »
    That's actually a question I wanted to ask.. How long is too long between exercises?

    Like today, I did flat bench, then overhead press, and then incline bench. All strength focused and I kept good time. After that, I relaxed for a while and went for hypertrophy stuff.

    Is it ok to wait an hour or whatever, or should you bang out the entire workout in one go? Can I do low rep strength work before work and high rep hypertrophy stuff after work without losing much efficiency?

    Within a workout, I think there's some evidence to support the idea that you are almost as recovered as you will be once you are at the 3 minute rest mark. For very heavy sets though, I have rested 5 minutes. There are people in the Starting Strength community who have advocated for resting 5-10 minutes at times, but I feel that not only would you start to cool down, you also stretch workouts to impractical durations at that.

    For assistance work then my rule of thumb is if it's something demanding I will still allow 2-3 minutes rest between sets.

    For accessories at the tail end of a workout I will do 1.5 minutes rest. If I'm really in a rush I might do 1 minute or better yet superset the accessories.

    When you talk about spreading the workout out over a longer period, there are a few things to think about. For your work sets they should be hard enough that you have to warm up to actually get to them. If you're spreading your workout throughout the day how does that square with that?

    On some movements you might also be looking to go to failure, or very close to failure. It's hard to sustain that kind of intensity several times a day I would imagine. To get those all out work sets you also, again, probably have to ramp up to it beforehand.


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