Strength Weight Training: Anything and Everything II

[Kong]

Yeah I know I should, and believe me I'm not one of those "nah i'll be right" types. I know I need to stop training while I fix it.

But after four different times, with the specialists all confident in their abilities, I've come away with nothing to show for it except for a massive loss of conditioning, so I'm pretty cynical about it all now.

I basically think "why waste 2 months of training for no improvement".

1) Would I definitely have to give up all weight training?
2) How long for?
3) Say I was a category 3, odds of actually correcting me after 23 years?

 

[George Washington]

Thinking of incorporating glute ham raises into my routine, but I can't think of anywhere at the gym/home to do them.

Any ideas anyone?

 

[lysp]

Thinking of incorporating glute ham raises into my routine, but I can't think of anywhere at the gym/home to do them.

Any ideas anyone?

I've wanted to start these too.

Only places i've found to attempt these have been backwards on the lat pulldown station, or backwards on the seated calf raises.

Both have been way too uncomfortable on my knees to even complete 1 rep and also i havent felt stable in it. Was more concentrating at stopping my feet falling out than the exercise itself.

Oh and i also tried on the decline bench but couldnt latch my feet in properly whilst backwards.

Really need to start these though, as my squat is lagging compared to my other lifts and i feel it's mostly due to me being too quad heavy.

 

[cptkirk]

Yeah I know I should, and believe me I'm not one of those "nah i'll be right" types. I know I need to stop training while I fix it.

But after four different times, with the specialists all confident in their abilities, I've come away with nothing to show for it except for a massive loss of conditioning, so I'm pretty cynical about it all now.

I basically think "why waste 2 months of training for no improvement".

1) Would I definitely have to give up all weight training?
2) How long for?
3) Say I was a category 3, odds of actually correcting me after 23 years?

1 - just legs i'd say
2 - 1 month it was for me, 2 months...maybe if you say i'll train you or something he might budge a little
3 - you'll never be 1005 corrected but limiting pain is a win in my book

 

[keyboard_warrior]

hey whomb does your pain come on as soon as u begin running or does it gradually get worse? could be a case of patellofemoral pain.

tight itb and VL and comparitavely weak vmo around the knee; weak hip stabilisers, poor foot biomechanics or mobility can all play a role. a good chiro or physio should be able to help you out. but u did mention bad experiences earlier so u might not want to go down this path.

 

[Kong]

Thanks lads.

Kirky I'll have to find time to check the guy out, and see how we go.

 

[sansian]

Has anyone got any advice on balancing a weights program with trying to build aerobic fitness. I have started a 5x5 program and am planning on trying to do weights twice a week and running once a week. Will this work or will this sort of program make each less effective?

 

[GeeUUess]

Has anyone got any advice on balancing a weights program with trying to build aerobic fitness. I have started a 5x5 program and am planning on trying to do weights twice a week and running once a week. Will this work or will this sort of program make each less effective?

No. At that low level (3 days) you will have no problems. As you progress and up your routine to say 5 days you may find difficulties but you should be more advanced and able to listen to your body by then.

 

[Richo is God]

Just started going to the gym again, i am a bit of a noob and dont yet have a proper program. I have read that Rippetoes SS program is good for beginners, should i start off with that?

 

[frantelle]

Just started going to the gym again, i am a bit of a noob and dont yet have a proper program. I have read that Rippetoes SS program is good for beginners, should i start off with that?

Hope so cause that's what I plan on doing!

 

[cptkirk]

why not everyone else does it

 

[Ricky90]

What even is Rippetoe SS?

 

[cptkirk]

it's here:

http://tnation.t-nation.com/free_on...building_beginner/starting_strength_the_guide

everyone is into it because it looks fast and easy but if you do it properly you should be doing at least 6 sets per exercises (including warm ups)

but i think it needs more exercises to balance it out

 

[lysp]

Apart from a row does it need much more for a beginner?


Either way - it's much more productive than a lot of beginners who do heaps of isolations, crunches and every variation of bicep curl.

 

[cptkirk]

most can't squat to save themselves so what do you do then?

i'd like single leg work, rows, and more deadlifts then squats for mine

 

[lysp]

Fair enough, wasn't a criticism, just was wondering.

 

[fairdinkum]

Lower/mid back.

At the gyms I've been to, they've all had one of these:

I've never used them, for fear that they might not actually be too good for your back. I've always been very careful with my back, not sure why.

Anyway, are these things safe ot not? If they are safe, are the effecient or not?

ATM the only stuff I do for my mid/lower back is seated cable rows and core stuff (like planks). Probably need to do more. Is this thing my answer?

 

[ThePezDispenser]

Deadlifts, mate. Normal and Stiff legged.

 

[cptkirk]

mid back should get trained at least 3/week in my opinion

 

[fairdinkum]

Deadlifts, mate. Normal and Stiff legged.

Would love to but the gym I go to doesn't have a squat rack or any free-weight barbells. The closest thing it has is Smith machine and I refuse to even use that thing for squats, that's how little I think of those machines.

The heaviest weighted bar the gym has is 40kg which I don't mind for high-rep sets of full-motion squats, but it would be pretty useless for deadlifts I would have thought.

 

[cptkirk]

single leg rdl's

 

[fairdinkum]

rdl?

6.

 

[Kong]

Romanian Dead Lift (regular style, basically)

 

[GeeUUess]

Or if it suits you go at an off peak period and grab the olympic bar from the bench press or somewhere else and do dem deadlifts.

 

[fairdinkum]

Or if it suits you go at an off peak period and grab the olympic bar from the bench press or somewhere else and do dem deadlifts.

Erm...

"Would love to but the gym I go to doesn't have a squat rack or any free-weight barbells. The closest thing it has is Smith machine and I refuse to even use that thing for squats, that's how little I think of those machines."

Jetts Fitness don't have proper benches for benchpressing. It's policy. Jetts is massive in QLD and they are slowly expanding into the Vic market as I understand it.