Strength Weight Training: Anything and Everything II

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Always hear a lot of people saying not to do dips behind your back like in those chair dips as it can put a lot of unnecessary strain on your shoulders, but ive done them and variations with the weighted pull up machine for years and never had any issues. I guess if you can find a way to do upright ones then probably a better option if you are having shoulder pain.

Cables have always been optimal when it comes to building triceps for me. Not sure if there is any way you can replicate a cable at home but even just using varying resistance bands to pull down worked well for me when covid lockdowns were first happening
 
Jugada said:
Always hear a lot of people saying not to do dips behind your back like in those chair dips as it can put a lot of unnecessary strain on your shoulders, but ive done them and variations with the weighted pull up machine for years and never had any issues. I guess if you can find a way to do upright ones then probably a better option if you are having shoulder pain.

Cables have always been optimal when it comes to building triceps for me. Not sure if there is any way you can replicate a cable at home but even just using varying resistance bands to pull down worked well for me when covid lockdowns were first happening
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yeah, all the more reason to get them. would really only use them to do assisted pull ups if/when i get a bar that fits, lat pulldowns, lying leg raises and tricep work, maybe face pulls too, and for holidays to take a break from gym work but also not lose strength/muscle gains.

edit: bought some bands.
 
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Coolangatta said:
Okay, but if I do that, how am I supposed to do dips at home without a chair? On a bench with feet on the floor? Or take out dips and replace them with something else?

edit: was thinking of replacing this with close grip db bench (so it moves to day 1) and then picking a new exercise on day 2 that replaces the close grip db bench

what about a dumbbell fly that's either flat or on an incline (whichever one hits triceps more)?
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Normal dips can be done in the corner of a kitchen bench.

Diamond push ups , skull crushers - bodyweight skull crushers, .

Again, its just extending the elbow. How you do it is largely inconsequential.

The over arching principle I'm trying to get across in these posts is do things that don't make your body unhappy, consistency is more important than doing the best exercise. If your shoulder gets grumpy and you can't lift for a couple weeks you'll regress more than what you gained by doing ' the best exercise'.
 

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BrockBlitz said:
Normal dips can be done in the corner of a kitchen bench.

Diamond push ups , skull crushers - bodyweight skull crushers, .

Again, its just extending the elbow. How you do it is largely inconsequential.

The over arching principle I'm trying to get across in these posts is do things that don't make your body unhappy, consistency is more important than doing the best exercise. If your shoulder gets grumpy and you can't lift for a couple weeks you'll regress more than what you gained by doing ' the best exercise'.
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roger that. well close grip db bench would work fine for me, and some tricep movement with a resistance band. I hear you loud and clear about it not being about the best exercise, but I'm confident I can do those fine and I still want to hit the triceps enough: 3 sets of skullcrushers, resistance band tri movement, and close grip db bench should do that, not to mention the chest and shoulder work which will also hit triceps. as long as I'm hitting glutes, calves, hams, quads, etc, I'm not gonna be fussed with what movements I do, as long as I can progress, and anything that I can add weighted resistance to is easier for me to gauge.

edit: bands arriving this weekend. new routine will look like:

Zercher 3x 8-10
Close Grip DB Bench 3x 8-12
Bent Over Row 3x 8-12
Skullcrusher 3x 8-12
Bicep Curl 3x 8-12
Resistance Band Lying Leg Raise 3x 12-15
Resistance Band Face Pulls 3x 12-15

Deadlift 3x 8-10
T-Bar Row 3x 8-12
Incline DB Bench 3x 8-12
Lunge 3x 8-10
Lateral Raise 3x 8-12
Standing Calf Raise 3x 12-15
Resistance Band Triceps Extension 3x 12-15

Overhead Press 3x 8-10
Resistance Band Lat Pulldown 3x 8-12
Dumbbell Bench Press 3x 8-12
Romanian Deadlift 3x 8-12
Hammer Curl 3x 8-12
Seated Calf Raise 3x 12-15
Resistance Band Leg Curls 3x 12-15
 
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cool, resistance bands, door anchor and handles arrived today. how long should I rest for? my shoulders, particularly the left, are still sore from chair dips. ive just been doing light cardio. busy tomorrow but might give the bands a whirl on monday with some basic full body workouts for a bit of "rehab" and get back into training on friday or the 21st. i was on a roll with not getting injured until that happened.
 
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go you pups said:
Ok EasternTiger and GROTTO I'm training chest tonight and I had a double serve of preworkout (well it's properly dosed at a double) and I'm raring to go

Will report progress later
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The Tiktok craze at the moment is to take it dry. No water. :drunk:

Dont. Youre likely to die for your gains.:think:
 
speaking of gains, is 3x 8-12 gonna be enough? yeah i know, the kitchen is more important.

for me that's 21 sets, 24-36 reps per exercise, per session, 3x a week, full body, probably more if ab or calf or tri work. in any case i want to do 3x full body as long as possible. gonna try the bands tomorrow.
 
Ok bench session, but I've had better

Weighed nearly all my weights last week, most plates were 50-200g off stated weight, particularly underweight, but they were all within the 3% tolerance the guarantee is listed at. My barbell, 20s and 10s were all 19.8 or 9.9kgs, so 100kg = 99, easy fix with my 494g and 488g microplates + locking collars to get to 3 figures

8/6/6

Perhaps the weight loss is affecting me, seem better with the dumbbells at the moment, was doing sets of 8s and 9s last year at a similar weight, but I guess I was 8-9kg heavier then

Just breezing through my accessories now
 
go you pups said:
Ok EasternTiger and GROTTO I'm training chest tonight and I had a double serve of preworkout (well it's properly dosed at a double) and I'm raring to go

Will report progress later
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giphy.gif
 
Coolangatta said:
speaking of gains, is 3x 8-12 gonna be enough? yeah i know, the kitchen is more important.

for me that's 21 sets, 24-36 reps per exercise, per session, 3x a week, full body, probably more if ab or calf or tri work. in any case i want to do 3x full body as long as possible. gonna try the bands tomorrow.
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How long do you stick with a program for before changing it? Why don't you give it a go for 2-3 months, track your progress, see what developed or didn't and alter it from there? I know all plans will give results but results will vary person to person, there's no rush so you're better off doing the work and seeing what happens.

How is your sleep and recovery days? You mentioned the kitchen too, you might find bigger benefits outside of your workouts instead of looking for the better workouts.
 
Yeah, I seem to not have a problem with pure hypertrophy at the moment, short rest times, pumping the reps out, getting more delt and tricep definition as the weeks roll by

It's the strength side of things that I'm lacking a little in perhaps, even sumoing 100kgs seems enough to me at the moment

Anyways
 

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Milpool said:
How long do you stick with a program for before changing it? Why don't you give it a go for 2-3 months, track your progress, see what developed or didn't and alter it from there? I know all plans will give results but results will vary person to person, there's no rush so you're better off doing the work and seeing what happens.

How is your sleep and recovery days? You mentioned the kitchen too, you might find bigger benefits outside of your workouts instead of looking for the better workouts.
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I've done some Wendler templates for 2-3 months in the past.

I'm definitely going to stick to my program, long-term, it was just a question for me of whether it's enough work or not to see some progress whether it's in terms of strength or muscle or both (but again I know sleep, recovery and nutrition factors in). Recovery wise I gave myself rest from my sore shoulders from chair dips, bands tomorrow and then back into it on Wednesday.

My routine is this, just hope it's enough volume and everything's being hit enough from calves to glutes to tris etc. Want to avoid imbalances and over or undertraining certain muscle groups. Missing neck work and some side lateral/side rotational work but can live with that. Limiting cardio to 3 off days low to moderate intensity helps a lot with recovery.

day 1 Zercher 3x 8-10, Close Grip DB Bench 3x 8-12, Bent Over Row 3x 8-12, Skullcrusher 3x 8-12, EZ Bicep Curl 3x 8-12, Lying Leg Raise (Band) 3x 12-15, Face Pull (band) 12-15

day 2 Deadlift 3x 8-10, T-Bar Row 3x 8-12, Incline DB Bench 3x 8-12, Lunge 3x 8-10, Lateral Raise 3x 8-12, Standing calf raise 3x 12-15, Tricep extension (band) 3x 12-15

day 3 Lat Pulldown (band) 3x 8-12, overhead press 3x 8-10, Romanian deadlift 3x 8-12, flat dumbbell bench press 3x 8-12, seated calf raise 3x 12-15, hammer curl 3x 8-12, lying leg curls (band) 12-15

rep range varies but the idea is to hit 3x of the highest rep number then slowly increase weight. will be interesting to see how long I can do this for especially when I get my olympic barbell and microplates.
 
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Coolangatta said:
Okay, but if I do that, how am I supposed to do dips at home without a chair? On a bench with feet on the floor? Or take out dips and replace them with something else?

edit: was thinking of replacing this with close grip db bench (so it moves to day 1) and then picking a new exercise on day 2 that replaces the close grip db bench

what about a dumbbell fly that's either flat or on an incline (whichever one hits triceps more)?
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01) get a door, well not an actual door, we need just the hole
02) get a chinup bar that hooks into a door frame
03) gymnastic wooden rings, wrap the straps on said chinup bar.

I understand there will be ppl who scoff at gymnastic rings...they will always exist.
 
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CaptchaProofBot said:
01) get a door, well not an actual door, we need just the hole
02) get a chinup bar that hooks into a door frame
03) gymnastic wooden rings, wrap the straps on said chinup bar.

I understand there will be ppl who scoff at gymnastic rings...they will always exist.
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interesting.

but is there any reason why I won't hurt my shoulders again just like I did doing dips between chairs? Like I said I think I could've been tighter but I'm sure I had my hand positioning right, head and chest up, but then I read you can make the mistake of dipping too low and that's probably what did it.

In any case, it won't hurt to try what you're suggesting, as long as I can also use resistance bands on the same door for other exercises, and I don't see why that'd be an issue.
 
Coolangatta said:
interesting.

but is there any reason why I won't hurt my shoulders again just like I did doing dips between chairs? Like I said I think I could've been tighter but I'm sure I had my hand positioning right, head and chest up, but then I read you can make the mistake of dipping too low and that's probably what did it.

In any case, it won't hurt to try what you're suggesting, as long as I can also use resistance bands on the same door for other exercises, and I don't see why that'd be an issue.
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can't guarantee you won't have the same problem with rings, how could i ?

But I find it hard to try and do ring dips behind your back (from your orig question i think) as on the rings it just naturally aligns you vertically. I suppose you could try to lean forward abit to mimic dip behind your back but I found that you'll just naturally swing back to vertical alignment...therefore less likely to have shoulder pain as you indicated,
the thing I found is after doing ring dips then go back to 'parallel bars' dips...boy oh boy you can do dips in an ultra strict form eeeeeasily.

(same as pullups, after doing ring pullups, strict form pullups on fixed bars become easy)
 
CaptchaProofBot said:
can't guarantee you won't have the same problem with rings, how could i ?

But I find it hard to try and do ring dips behind your back (from your orig question i think) as on the rings it just naturally aligns you vertically. I suppose you could try to lean forward abit to mimic dip behind your back but I found that you'll just naturally swing back to vertical alignment...therefore less likely to have shoulder pain as you indicated,
the thing I found is after doing ring dips then go back to 'parallel bars' dips...boy oh boy you can do dips in an ultra strict form eeeeeasily.

(same as pullups, after doing ring pullups, strict form pullups on fixed bars become easy)
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sounds awesome.

just added ankle straps to my list for resistance bands. wooden rings and pull up bar will come next. eventually.

gave the bands a try today, was good. then cardio.

I still feel a bit of shoulder pain on my left side but not consistently. weird. haven't touched weights since last monday, keen to get back into it tomorrow. is that a good idea or rest it some more till monday? it's fine enough that i could train but as some other poster (sorry, forgot who) said, it can turn from something minor into something long-term. but then I remember those mind pump guys saying resistance training is the best form of "rehab" so maybe i should just drop the weight for tomorrow and friday mornings workouts.
 
Jugada said:
There are plenty of exercises you can do without having to put your shoulders under that much stress. Just seems like risk vs reward isn't worth it in the short term
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hey mate if you don't mind a bit of help what exercises from the workout I was gonna do tomorrow would you remove/replace:

deadlift
t-bar row
incline bench press
lunge
lateral raise
standing calf raise
tricep extension (band)
 
Coolangatta said:
hey mate if you don't mind a bit of help what exercises from the workout I was gonna do tomorrow would you remove/replace:

deadlift
t-bar row
incline bench press
lunge
lateral raise
standing calf raise
tricep extension (band)
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Incline bench assuming you hurt your shoulder doing dips. Bench, shoulder press, any variation of dips I wouldnt jump back into
 
Best way to address calf soreness/tightness? I can walk, light jog maybe even, but not run or sprint. Just doing some stretching and might use an ice pack for now. Will YouTube but thought I’d ask the good folks of BF first.

Edit: should I give seated calf raises a miss this evening then? Maybe give Romanian deads a miss too since it’s not unusual to have tight hams if you have tight calves? And lying leg curls? In short leg work not a good idea atm? Don’t have a foam roll.
 
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Coolangatta said:
Best way to address calf soreness/tightness? I can walk, light jog maybe even, but not run or sprint. Just doing some stretching and might use an ice pack for now. Will YouTube but thought I’d ask the good folks of BF first.

Edit: should I give seated calf raises a miss this evening then? Maybe give Romanian deads a miss too since it’s not unusual to have tight hams if you have tight calves? And lying leg curls? In short leg work not a good idea atm? Don’t have a foam roll.
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I had the issue and thought my issue was tightness (and soreness after running), professional diagnosed it as more of a strength issue and advised that skipping rope and walking would assist.

Calves are bastards of things to tear so I'd definitely err on the side of caution. If you can see a professional, it's worth it.
 

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Strength Weight Training: Anything and Everything II

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