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MarcusSA posted:Looks really good! I don’t know how you do that on carpet though Very carefully.
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Feb 25, 2021 20:11
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Greg Legg posted:I have a question for the kettlebell guy! Replying two months later: Cleans you keep much closer to your body, you should be doing a hip thrust when you swing. Arms are only to catch at the top and to pull it back down. The only thing moving really should be your hip hinge.
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Feb 26, 2021 15:49
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Hurt my lower back real bad today during warm ups, gonna see a chiro tomorrow hopefully it's not something serious Jk, psychobiosocial model of pain, bitch. Spent the rest of my workout doing various movements to push my tolerance and went from not being able to get the empty bar off the pins without 8/10 pain to doing sets of 95 with like 4/10 pain. I should have backed off more after I took two weeks off lower body training for a heel bruise, I only dropped my intensity by like 10% when I came back
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Feb 28, 2021 00:13
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Squeezed out two squats at 285lb after doing my 275lb working sets. 285lb will soon be my working weight. I might just put 315 on the bar next time just to see how it feels.
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Mar 4, 2021 03:01
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Spoiler alert! its gonna feel heavy but you can totally do it.
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Mar 4, 2021 03:24
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Squatted 225 for sets of 7 three days after literally being in too much pain to sit or stand. Thank u biopsychosocial model of pain
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Mar 5, 2021 02:41
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feelix posted:Squatted 225 for sets of 7 three days after literally being in too much pain to sit or stand. Thank u biopsychosocial model of pain Hope you're pain free soon! How often should I do ab work if it's something I want to incorporate into my workouts? Trying to combat what little fat I have around my lower stomach with a two-pronged approach by increasing the muscle size (so that there's more surface area for the fat to rest on) as well as improving my dietary habits.
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Mar 6, 2021 03:24
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Thank you friend, almost there! Not an expert here's my take. Ab hypertrophy is certainly possible and real, but your abs are on all the time just from daily life. Because of this, like side delts or calves, they take crazy dedication and volume to actually grow. So you shouldn't expect them to grow at all. So getting abs is purely dependent on diet. You should still do ab work for the other benefits (maybe I would have reduced my back injury risk if I did abs)
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Mar 6, 2021 06:02
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But a proper diet is so much harder than working out *sobs*
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Mar 6, 2021 06:03
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Batterypowered7 posted:But a proper diet is so much harder than working out *sobs* gently caress yes it is. You can’t out train a bad diet and that is some bullshit!
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Mar 6, 2021 06:10
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feelix posted:Thank you friend, almost there! But when you do a couple sets of proper ab work you can really feel the doms the next day. Doms to me is an indication of hypertrophy happening, even if it's in small amounts like with delts and calves.
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Mar 6, 2021 07:22
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KinkyJohn posted:But when you do a couple sets of proper ab work you can really feel the doms the next day. Doms to me is an indication of hypertrophy happening, even if it's in small amounts like with delts and calves. I feel like abs doms stops happening first after a break or reset. First good day of weighted reach ups causes doms and then they're gone so long as I keep up with core auxiliaries. On the other hand, butt doms happens after several squat days and likes to creep back when I go back to 5 sets. I do a 5/3/2 with some sets of singles throw in for funsies for squats.
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Mar 6, 2021 08:31
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You definitely can get bigger abs by working out but that's not necessarily the same as a six pack - your abs will "stick out" more which is not necessarily appealing to everyone Pro bodybuilders rarely do directed ab work, for example, because they tend to want the slimmest midsection possible
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Mar 6, 2021 10:21
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MikeCrotch posted:Pro bodybuilders rarely do directed ab work, for example, because they tend to want the slimmest midsection possible Yeah, I don't get why people do ab exercises outside of wanting to improve other lifts or wanting to improve their sports performance. If you are lifting mostly for vanity reasons, why would you want a bigger waist?
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Mar 6, 2021 14:06
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Batterypowered7 posted:But a proper diet is so much harder than working out *sobs* Yesterday I did a brutal kettlebell circuit but also ate three snickers bars. How long does a work out take? Anywhere from 30 to 90 minutes for most of us. But not eating donuts and candy is something you gotta do ALL DAY. Like I was literally not eating candy for 23 and a half hours yesterday.
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Mar 6, 2021 14:14
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silence_kit posted:Yeah, I don't get why people do ab exercises outside of wanting to improve other lifts or wanting to improve their sports performance. I'm lifting 'cause small numbers get big! The aesthetic changes have been a nice plus. Maybe I'll like how a solid trunk looks.
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Mar 6, 2021 14:18
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kettlebell bros always seem to have thick as gently caress trunks
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Mar 6, 2021 14:26
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silence_kit posted:Yeah, I don't get why people do ab exercises outside of wanting to improve other lifts or wanting to improve their sports performance. I would argue that doing direct ab work increases other lifts, which in turn makes other muscles bigger, which helps towards vanity goals.
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Mar 6, 2021 17:27
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who cares about a narrow waist if you're not a pro bodybuilderbarkbell posted:kettlebell bros always seem to have thick as gently caress trunks so did the old school strongmen, back when one arm lifts were popular  lol look at this guy, only thing wider than his waist is his neck lmao
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Mar 6, 2021 18:21
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turd in my singlet posted:who cares about a narrow waist if you're not a pro bodybuilder
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Mar 6, 2021 19:34
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Pretty sure I have a smaller waist already than some of you have thighs. I could use a little more muscle around my midsection.
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Mar 6, 2021 19:53
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Honestly I think people overestimate how much it would be detrimental to your physique. If you look at pictures of Frank Zane, he had super developed abs. I think it's more a case with bodybuilders where like with calves and forearms where they just kind of don't get judged on those certain body parts. e. I just GIS'd Zane and there's a great picture of him next to a current physique guy. Zane has like, twice the mass on his abs and looks fuckin great 
Stealth Tiger fucked around with this message at 20:01 on Mar 6, 2021 |
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Mar 6, 2021 19:57
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Tbh I think how your abs look more than any other body part is straight up dictated by your muscle insertions and if you want good looking abs the best you can probably do is get as lean as you possibly can without hating your life and tanking your athletic performance and from there it just kinda is what it is.
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Mar 6, 2021 23:55
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Like if you're a dude sitting at 10-12% bf your abs probably look pretty drat good to most people.
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Mar 6, 2021 23:59
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To answer the question, I’d choose 3 exercises out of reverse crunch, hanging leg raises, decline crunch, ab wheel or cable crunch, and do 3 sets of each, working up to like 20 reps each set. I like to do at least one “abs from the bottom” and one “abs from the top” movement just to cover the angles. I guess also prepare to have to cut pretty hard if you want actual definition
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Mar 7, 2021 00:19
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Mike Israetel recommend weighted ab exercises over bodyweight crunches so you don't have to do hundreds of reps to get a good workout. Would also recommend ab wheel for murdering your core
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Mar 7, 2021 00:38
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Concatenation posted:To answer the question, I’d choose 3 exercises out of reverse crunch, hanging leg raises, decline crunch, ab wheel or cable crunch, and do 3 sets of each, working up to like 20 reps each set. I like to do at least one “abs from the bottom” and one “abs from the top” movement just to cover the angles. I guess also prepare to have to cut pretty hard if you want actual definition What about frequency? Just every workout?
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Mar 7, 2021 00:56
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Abs I have always found recover pretty quickly, so I end up doing them two on, one off (on my 4 day split). Just hit it on days when you feel they're recovered sufficiently to get through it I guess? edit: also it's nice to rotate the exercises out from time to time, to keep things fresh.
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Mar 7, 2021 01:23
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silence_kit posted:Yeah, I don't get why people do ab exercises outside of wanting to improve other lifts or wanting to improve their sports performance. It's super funny then that almost every pop excercise routine for moms out there focuses heavily on abs, since as we all know you have to work out the area you want to burn fat in and everybody wants a slim waist so, gotta burn those abs baby! What if the notion that working abs will only make your waist thicc gets traction in social media, then so many people are going to have to reshoot their exercise videos.
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Mar 9, 2021 08:05
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it's so hard to combat that poo poo too no matter how nicely you word it, people are not going to be receptive to being told "not only are you fat, you're stupid too"
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Mar 9, 2021 08:10
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So my grip loving sucks, thinking of throwing some static holds at the end of deadlift day. Anyone have luck with that?
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Mar 9, 2021 14:20
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I like kroc rows, farmers walks, more deadlifts. I used mixed grip for heavy deads and will warm up with double overhand as far as I can. For the last 5-6 weeks I've also done weekly sets of snatch grip deadlifts and I feel like that's roasted my forearms in a different way than I'm used to.
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Mar 9, 2021 15:24
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VorpalFish posted:So my grip loving sucks, thinking of throwing some static holds at the end of deadlift day. Anyone have luck with that? I'll second the suggestion of farmer's walks, ever since I added a set at the end of every workout it seems like my grip is never the problem. If you've never done them, the question is always how long and how much weight, and the answer is as long as you can and as much as you can. I currently do about half my bodyweight in each hand for about 100 ft (my basement is about 18 feet, I go back and forth 6 times) and it's enough that I feel it but I can still finish. If you have a home gym then getting the Titan mini farmer's walk handles is awesome, or if you're at a gym then just use the biggest dumbbells you can. Holding the last deadlift set as long as you can is also good, as is doing double overhand as much as you can.
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Mar 9, 2021 16:47
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I double overhand warmups but I stop there - going double over on heavier stuff actually leaves my grip fatigued prior to the top set which I want to avoid, which is why I was hoping to get the work done after deadlifting. Gym has dumbbells up to like 150 or so and a ton of space so I can give farmer carries a shot.
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Mar 9, 2021 19:38
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Back before things closed down I always finished with farmers carries. DB farmers carries are IMO whack because of how you have to hold the drat thing and walk. Kettlebell / Trap bar are vastly superior. The grip can recover pretty quick so doing them at the end shouldn’t be too much of an issue. Farmers carries are amazing and they call them a walking ab workout for a reason.
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Mar 9, 2021 20:39
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Biggest KB I have is 32kg. I suppose I could do suitcase carries with it at the end of a workout. For now I'm doing a double kettlebell complex routine. It's insane how much double kettlebell snatches fry my glutes with relatively light weights. When I finish this program I'll do a few weeks of "easy strength," most variations of which include some kind of weighted carry.
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Mar 9, 2021 21:31
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VorpalFish posted:I double overhand warmups but I stop there - going double over on heavier stuff actually leaves my grip fatigued prior to the top set which I want to avoid, which is why I was hoping to get the work done after deadlifting. Does your gym have an axle bar or fat grips? Few sets of double overhand deadlifts with either of those at the end of your session will kill your forearms. I went from a 150kg double overhand to 200kg before I need to swap to hook grip and I have tiny baby hands.
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Mar 9, 2021 23:06
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Whipstickagostop posted:Does your gym have an axle bar or fat grips? Few sets of double overhand deadlifts with either of those at the end of your session will kill your forearms. I went from a 150kg double overhand to 200kg before I need to swap to hook grip and I have tiny baby hands. We have some I think... 30mm bars which are thicker than the 28.5 I usually use but I don't think are as thick as axle. I can probably wrangle some fat grips though.
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Mar 9, 2021 23:52
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Just wanna throw my hat in the "Average to Savage is awesome" pile. Buy it. It's $5 I think we all know that productive strength training follows some guidelines that are simple conceptually, but challenging to implement quantitatively: Do movements you want to get good at and similar movements Do them a lot, but not so much that you sabotage future training Do them hard, but not so hard that you sabotage future training Make them harder for a few weeks, then deload and restart hopefully stronger than you started last time Average to Savage gets you a bunch of exact quantitative options on how to satisfy each of these requirements no matter the surrounding circumstances, each implemented in a well-written spreadsheet that will help you understand the concepts just by seeing how the spreadsheets work. I probably actually could write my own program without a spreadsheet now just because I understood the implementation of the concepts. I don't actually have any impressive PRs or anything to show for it, but what I did get is the ability to continue training productively despite having a very stressful several months combined with dieting off 20+ lbs. If I was on a bad dumb program that doesn't allow for autoregulation, I'd just be failing sets and getting hurt left and right.
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Mar 10, 2021 00:44
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Just switching up a bunch of the various rows I do on back day from cables or machines to freeweights has helped my grip a lot.
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Mar 10, 2021 02:28
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