Strength Weight Training: Anything and Everything II

[estibador]

entourage I forgot to mention - if you do get one of those chin up bars make sure you put some towels or something over the two end bits that contact against the door frame on the side you stand, otherwise they can scuff up your door frame pretty bad.

 

[showdownhero]

Good article on the perils of too much cardio

Why Women Should Not Run

Some feminazi's offended response

Women Who Run Are Horrible Fat Wildebeests, Says Swole Bro Trainer

 

[mcgarnacle]

Good article on the perils of too much cardio

Why Women Should Not Run

Some feminazi's offended response

Women Who Run Are Horrible Fat Wildebeests, Says Swole Bro Trainer

it's not really the act of running that is the problem. having the capability to run is a basic physical trait of the human race. it's extremely pathetic that the overwhelming majority of folk in the modern age get puffed running 50m at a moderate intensity.

the problem is the type of running that is incorporated in the programs (or perhaps lack of) of those people who run. It's predominantly low intensity, steady state, distance milestone running. even worse, it's mainly done on a treadmill.

on the other hand, repeats of short intervals (e.g., 200-800m) of moderate to high intensity (between 75-90%) with 1:1 (to begin) to 2:1 distance/time work:recovery/jog intervals should be the type of running completed.

even shorter sprint intervals (20-200m) @ high intensity (90-100%) with longer work:recovery intervals should be part of a running program too.

absolutely nothing wrong with running when the right intensity and work:recovery balance is achieved. I run at least twice a week within the parameters above. With drills incorporated in my dynamic warmup and also a cool down (all of which takes me about 20 mins), I'm probably down at the oval for around 45 mins max so my actual running work session is generally no more than 25 mins.

And being able to run feels farkin' great!

 

[mcgarnacle]

and what's the BS attitude many fitness types have when they sprout an opinion?

 

[showdownhero]

it's not really the act of running that is the problem. having the capability to run is a basic physical trait of the human race. it's extremely pathetic that the overwhelming majority of folk in the modern age get puffed running 50m at a moderate intensity.

the problem is the type of running that is incorporated in the programs (or perhaps lack of) of those people who run. It's predominantly low intensity, steady state, distance milestone running. even worse, it's mainly done on a treadmill.

on the other hand, repeats of short intervals (e.g., 200-800m) of moderate to high intensity (between 75-90%) with 1:1 (to begin) to 2:1 distance/time work:recovery/jog intervals should be the type of running completed.

even shorter sprint intervals (20-200m) @ high intensity (90-100%) with longer work:recovery intervals should be part of a running program too.

absolutely nothing wrong with running when the right intensity and work:recovery balance is achieved. I run at least twice a week within the parameters above. With drills incorporated in my dynamic warmup and also a cool down (all of which takes me about 20 mins), I'm probably down at the oval for around 45 mins max so my actual running work session is generally no more than 25 mins.

And being able to run feels farkin' great!

Absolutely agree with all of the above. The steady state treadmill mafia need a wake up call though.

 

[Mofra]

I haven't done steady-state running for a couple of years, but ramping up HIIT/repeat effort work in the past few months (plus cycling to and from work) I've noticed a difference in what I need to eat to maintain a steady weight.

I've dropped under 84kgs since Monday for the first time in many years... I try to stay in the 85kg-86kg range, maybe a little heavier outside of football season. For anyone trying to get leaner I dare say they'd be happy with my results, might have to start putting peanut butter in the PWO shakes again. .

 

[Shupe]

I'm mighty annoyed. I had leg day on Monday, so I went ahead and did my usual workout. Silly me forgot that I signed up to an off-season American Football flag comp which runs Monday nights. Get a text Monday afternoon reminding me, so I go play Monday night.

I'm sure most of you know this involves multiple sprints, one after another.

So here I am on Thursday, due for another leg day and I'm still sore from Monday. I haven't really been getting DOMS in my legs since I started training them more often, so this is annoying. Moral of the story? No more Monday morning leg days.

 

[cptkirk]

I'm mighty annoyed. I had leg day on Monday, so I went ahead and did my usual workout. Silly me forgot that I signed up to an off-season American Football flag comp which runs Monday nights. Get a text Monday afternoon reminding me, so I go play Monday night.

I'm sure most of you know this involves multiple sprints, one after another.

So here I am on Thursday, due for another leg day and I'm still sore from Monday. I haven't really been getting DOMS in my legs since I started training them more often, so this is annoying. Moral of the story? No more Monday morning leg days.

i would actually keep the mon leg day but change your thu to fri and make that the main leg day - that way leg stress is kept to 2 days instead of dragging it out to 3 potentially...and you won't get sore from flag footy for many more weeks either...i'm still doing 2 squat days + 1 footy training night + footy on a sat right now...get a bit rundown but usually good for sat if you use decent enough recovery and programming methods

 

[Jafa]

Just getting a feel for what others out there may have?

I have a power rack, 20 kilo olympic bar, 150 kilos in rubber coated weights, flat bench, heavy bag and a Concept 2 rowing machine.

 

[saj_21]

Moral of the story? No more Monday morning leg days.

i would actually keep the mon leg day but change your thu to fri and make that the main leg day - that way leg stress is kept to 2 days instead of dragging it out to 3 potentially...and you won't get sore from flag footy for many more weeks either...i'm still doing 2 squat days + 1 footy training night + footy on a sat right now...get a bit rundown but usually good for sat if you use decent enough recovery and programming methods

I agree with Kirky, i think you are better of doing a massive session on your legs in one day as opposed to multiple sessions in a week unless you can split the training sessions so you have equal rest periods.

Kirky, i am weight training during the footy season also, big legs session on Monday for me which gives me max rest time till game day on Saturday, finding it is working pretty well.

Chest/tris wednesday and back/bis friday.

 

[Mofra]

i would actually keep the mon leg day but change your thu to fri and make that the main leg day - that way leg stress is kept to 2 days instead of dragging it out to 3 potentially...and you won't get sore from flag footy for many more weeks either...i'm still doing 2 squat days + 1 footy training night + footy on a sat right now...get a bit rundown but usually good for sat if you use decent enough recovery and programming methods

Kirky, out of interest do your leg days involve alot of single leg work or is it squats as the main exercise + other 2 leg movements afterward?

 

[Shupe]

I agree with Kirky, i think you are better of doing a massive session on your legs in one day as opposed to multiple sessions in a week unless you can split the training sessions so you have equal rest periods.

I usually do two big leg days and a lighter leg day in the middle. My load will change a bit once preseason starts in July, but that's what I'm doing now.

 

[Shupe]

Kirky, out of interest do your leg days involve alot of single leg work or is it squats as the main exercise + other 2 leg movements afterward?

I think he's posted elsewhere that he almost exclusively does single leg work. Correct me if I'm wrong kirky?

I've started incorporating quite a bit more single leg work and the results have been great so far.

 

[Mofra]

I've started incorporating quite a bit more single leg work and the results have been great so far.

Ditto - single leg squats (advised to do them by physio anyway), weighted step ups, sprint work, lunges depending on how I feel.

Use the leg press at the end of the workout. Tempted to switch to single leg use for these too since I heard about Anna Meares doing 140kg single leg presses!

 

[saj_21]

I really want to hit the gym hard once footy season is over and have a heay 6-8week training load before i head awya on holidays for 4 weeks. What are people thoughts on;

2 x 3 day splits per week (day 1 - legs/shoulders, day 2 - chest/tris, day 3 - back/bis)

or

5 day split (day 1 - chest, day 2 - back, day 3 - shoulders, day 4 - rest day 5 - legs, day 6 - arms, day 7 - rest.

Either split will have 6-8 exercises per day, starting off 4 sets x 4 reps, as heavy as i can lift

 

[cptkirk]

I agree with Kirky, i think you are better of doing a massive session on your legs in one day as opposed to multiple sessions in a week unless you can split the training sessions so you have equal rest periods.

Kirky, i am weight training during the footy season also, big legs session on Monday for me which gives me max rest time till game day on Saturday, finding it is working pretty well.

Chest/tris wednesday and back/bis friday.

my heavy day is wed with mon being a slightly lighter...i'm back in the 55 - 80% phase for the enxt few weeks though which is good as the 80%+ twice a week wore me down something shocking and i had no zip at footy...that being said i do foot/ankle and glute work 3 - 4 days a week too...upper body 2/week with a very abbreviated set up

 

[cptkirk]

Kirky, out of interest do your leg days involve alot of single leg work or is it squats as the main exercise + other 2 leg movements afterward?

i'm doing a "already made' program at the moment where i can do single leg stuff if i want to but i haven't because of the 3/week squatting i was doing off season and the twice a week squatting i'm doing now...for anybody i'd program for though they would ALL do some form of single leg exercise during the week...in-season for footy once a week is enough as you run 3/week too with training/playing...it's more for hip mobility/flexibility in-season and training in a range of motion you don't use during a game to offset imbalances...if you're not very mobile through the hips then probably twice a week is the way to go and do deads in favor of squats

 

[cptkirk]

I think he's posted elsewhere that he almost exclusively does single leg work. Correct me if I'm wrong kirky?

I've started incorporating quite a bit more single leg work and the results have been great so far.

nah never said single leg exclusively but it's of more way benefit to most people then squats and deads done badly

definitely the best thing for leg size in my opinion if you go deep and heavy (most do neither unfortunately)

 

[Mofra]

i'm doing a "already made' program at the moment where i can do single leg stuff if i want to but i haven't because of the 3/week squatting i was doing off season and the twice a week squatting i'm doing now...for anybody i'd program for though they would ALL do some form of single leg exercise during the week...in-season for footy once a week is enough as you run 3/week too with training/playing...it's more for hip mobility/flexibility in-season and training in a range of motion you don't use during a game to offset imbalances...if you're not very mobile through the hips then probably twice a week is the way to go and do deads in favor of squats

Cheers - much appreciated. My hip flexibility is poor - physio has me doing single leg squats on an elevated step to get that little bit of extra range of motion in (non-working leg can drop lower than the working leg).
The single leg stuff prescribed is actually to correct a knee tendon issue (along with alot of stretching) - certainly helping.

 

[The Casey Cat]

For me however, my ab muscles are looking more and more defined the more weight I gain. I'm not complaining, I'm just surprised. Anyone else managed this somehow in the past?

If you are doing exercises properly (which you obviously are) you are constantly engaging/tensing your core/abs so not necessarily surprising. I sometimes feel some doms in my abs after a back workout day.

 

[ioppolo]

If you are doing exercises properly (which you obviously are) you are constantly engaging/tensing your core/abs so not necessarily surprising. I sometimes feel some doms in my abs after a back workout day.

After back day? I wouldn't have thought so? That being said I don't deadlift. I usually do ab/core work 3 times a week, after Chest day and Legs day, and usually on an off day.

 

[The Casey Cat]

After back day? I wouldn't have thought so? That being said I don't deadlift.

Neither do I. Is from tensing my core during pronated (over hand) grip chin ups.

 

[Mofra]

Neither do I. Is from tensing my core during pronated (over hand) grip chin ups.

Ditto - especially when gripping a dumbell between the feet, legs & feet tend to raise a little when pushing out the last rep or two.

Using a weight belt/chains now though

 

[lysp]

Ditto - especially when gripping a dumbell between the feet, legs & feet tend to raise a little when pushing out the last rep or two.

Using a weight belt/chains now though

When doing weighted dumbbell dips I held the dumbbell between my thighs.

Basically put a bench next to the dip machine to stand on. Then stood using a "cowboy" / horse riding stance. Swung the dumbbell back between my legs and then closed legs to grip it. Also then pulled myself over onto the hand grips and crossed lower legs for extra grip.

Managed to get up to +25kg dumbbells before they started to not have enough room to fit my legs in.

 

[Mofra]

Managed to get up to +25kg dumbbells before they started to not have enough room to fit my legs in.

5 kgs more than me - shoulder injuries (thanks football) mean I tend not to dip too heavy anymore anyway.