On September 25 2011 13:23 Cambium wrote: Posting it here too:
My boss is dragging the entire team to a 10K(m) charity run in November, and I think I should start practising.
I used to run a lot (three times a week minimum, 5Km+) and then I stopped because I started lifting weight instead. I'm going to check this couch to 5K out.
Best time to practise running is after lifting on lifting days, yes?
If you want to be good you'll have to take up running 3-4x a week and cut back on weight lifting at least. Typically longer runs ~10% below anaerobic threshold.
However, if you wanna combine I guess you could do that but note that you cant gain strength and endurance well at the same time. 20-40 minute runs are good
I don't want to become a hardcore runner, and I definitely find weightlifting more rewarding.
I just need to do charity runs occasionally because that's just what my team/boss does, and I don't want to be left out.
Assuming I can still run 5K pretty easily, I still have about ten weeks until the first charity run, which should be enough time to get me up to 10K pretty comfortably, without suffering too much in lifting... I hope...
Hey guys! So I have a question regarding deadlifts.
Deadlifts are starting to get heavy and I was wondering in what order do I change things? What I mean by this is, do I change my grip to mixed first and then when that doesn't work start using chalk and when that doesn't work anymore go up by 2.5kg's instead of 5kg?
I know those are the things you do to be able to lift more on deadlift but I'm just not sure what to do first, thanks very much!
On September 25 2011 14:33 Kamais_Ookin wrote: Hey guys! So I have a question regarding deadlifts.
Deadlifts are starting to get heavy and I was wondering in what order do I change things? What I mean by this is, do I change my grip to mixed first and then when that doesn't work start using chalk and when that doesn't work anymore go up by 2.5kg's instead of 5kg?
I know those are the things you do to be able to lift more on deadlift but I'm just not sure what to do first, thanks very much!
You should always do mixed grip, there really isn't a solid reason not to, if your left is turned inward change it up every week if you're worried about that, it's practically irrelevant though. And bicep tears are nothing to be worried about if you aren't lifting over 500lb and your technique is good.
Chalk is another one of those, if you can use it, use it, the deadlift is an exercise mainly for your lower back, so it is silly to bottleneck yourself with your grip. It's unlike your gym will allow it though.
And if you feel like you are reaching your max or your feel your technique crippling a bit, at that point you should be adding 2.5kg's instead of 5kg. There is no real written way of doing it, just understand your body, and listen to it.
i have a problem with my knees, it hurts whenever i run, and heck, it even hurts when i walk for more than 10-15 mins. thing is, i wish to run, but my doctors have told me not to :S so i was wondering if there were any exercises that i can do to 1) burn fats at the belly, thigh and butt 2) build upper body strength that will not involve using my knee too much, and does not involve purchasing new equipments? all i have is a pull-up bar and a dumbbell
On September 25 2011 15:15 konadora wrote: hi guys.
i have a problem with my knees, it hurts whenever i run, and heck, it even hurts when i walk for more than 10-15 mins. thing is, i wish to run, but my doctors have told me not to :S so i was wondering if there were any exercises that i can do to 1) burn fats at the belly, thigh and butt 2) build upper body strength that will not involve using my knee too much, and does not involve purchasing new equipments? all i have is a pull-up bar and a dumbbell
2)Pullups are great for upper body strength. parallel bar dips work great as well. check the OP for other exercises. look for 3. Bodyweight exercising for the beginner and intermediate can you be a bit more specific?
On September 25 2011 16:12 konadora wrote: ah, i thought you could target specific areas. i checked the BMR thing and it's 1695.5. but what does it represent?
i'll check the links there. i'm specifically looking the build up muscle for my arms and wrist, and maybe a bit of chest muscle as well.
As far as I know, BMR is how many calories you'd burn if you were comatose. To calculate how many calories you burn in a normal day, you multiply it with between 1.2 and 1.5 (depending on how active you are throughout the day). If you then want to know how much calories to eat to lose weight, you take the value you get and subtract 500 calories. That should make you lose 1lb a week (I think).
This is all from memory though, so I might have gotten something wrong.
As an example, let's say you lead a fairly inactive lifestyle:
CALORIES BURNED PER DAY: 1695.5 * 1.2 = 2035 CALORIES TO EAT TO LOSE WEIGHT: 2034.6 - 500 = 1535
oh that is cool, had no idea such a thing existed because i didn't know how much calorie intake a normal person should have and how much i should have a day. thanks!
If you want to read a bit more about it, I found this thread very useful. It's very similar to the TL thread, but it covers a few things in more detail.
On September 07 2011 02:40 rEiGN~ wrote: Guys, need some advice. My lower back has somehow got weaker recently (1-2 months) and I can feel it generally and also when squatting and deadlifting. I've had two lower back related injuries in the past when squatting and deadlifting, so my lower back probably has never been too strong to begin with; no recent injuries though. I do office work so I sit all day which doesn't really help the issue.
So the question is what kind of exercises and other procedures I should be doing to make my back stronger? Recently I've started doing RDLs and good mornings. I'm also wondering if I should deload squat and deadlift until I feel more confident about my back. Any help greatly appreciated.
High rep reverse hyperextensions (15-20 per set... 3-5 sets).
Also, make sure you do mobility work for your hips, low back, and T-spine as those places tend to all gum up the SI and low back area.
Thanks for the advice. My lower back is starting to feel better again. My current gym doesn't have the equipment to do reverse hyperextensions so I've done regular hyperextensions.
As for the mobility exercises, I've been doing these: These good?
On September 25 2011 14:33 Kamais_Ookin wrote: Hey guys! So I have a question regarding deadlifts.
Deadlifts are starting to get heavy and I was wondering in what order do I change things? What I mean by this is, do I change my grip to mixed first and then when that doesn't work start using chalk and when that doesn't work anymore go up by 2.5kg's instead of 5kg?
I know those are the things you do to be able to lift more on deadlift but I'm just not sure what to do first, thanks very much!
You should always do mixed grip, there really isn't a solid reason not to, if your left is turned inward change it up every week if you're worried about that, it's practically irrelevant though. And bicep tears are nothing to be worried about if you aren't lifting over 500lb and your technique is good.
Chalk is another one of those, if you can use it, use it, the deadlift is an exercise mainly for your lower back, so it is silly to bottleneck yourself with your grip. It's unlike your gym will allow it though.
And if you feel like you are reaching your max or your feel your technique crippling a bit, at that point you should be adding 2.5kg's instead of 5kg. There is no real written way of doing it, just understand your body, and listen to it.
Nah. You should always use double overhand until you can't to work your grip, then switch to mixed. There's no real reason to use mixed all of the time because you can always improve your grip strength.
Deadlift hits ALL of posterior chain (hams, glutes, back excluding calves) if you do it right. If you feel it in the back that means *your* back is your weak link. It doesn't mean that is the case for everyone.
On September 07 2011 02:40 rEiGN~ wrote: Guys, need some advice. My lower back has somehow got weaker recently (1-2 months) and I can feel it generally and also when squatting and deadlifting. I've had two lower back related injuries in the past when squatting and deadlifting, so my lower back probably has never been too strong to begin with; no recent injuries though. I do office work so I sit all day which doesn't really help the issue.
So the question is what kind of exercises and other procedures I should be doing to make my back stronger? Recently I've started doing RDLs and good mornings. I'm also wondering if I should deload squat and deadlift until I feel more confident about my back. Any help greatly appreciated.
High rep reverse hyperextensions (15-20 per set... 3-5 sets).
Also, make sure you do mobility work for your hips, low back, and T-spine as those places tend to all gum up the SI and low back area.
Thanks for the advice. My lower back is starting to feel better again. My current gym doesn't have the equipment to do reverse hyperextensions so I've done regular hyperextensions.
On September 25 2011 16:12 konadora wrote: ah, i thought you could target specific areas. i checked the BMR thing and it's 1695.5. but what does it represent?
i'll check the links there. i'm specifically looking the build up muscle for my arms and wrist, and maybe a bit of chest muscle as well.
On September 25 2011 15:15 konadora wrote: hi guys.
i have a problem with my knees, it hurts whenever i run, and heck, it even hurts when i walk for more than 10-15 mins. thing is, i wish to run, but my doctors have told me not to :S so i was wondering if there were any exercises that i can do to 1) burn fats at the belly, thigh and butt 2) build upper body strength that will not involve using my knee too much, and does not involve purchasing new equipments? all i have is a pull-up bar and a dumbbell
knee injuries fucking suck, i suffered one just recently
check out some body weight exercises on the first page... hand stands are really fun to do, I practised this a lot when I hurt my knee
On September 25 2011 16:12 konadora wrote: ah, i thought you could target specific areas. i checked the BMR thing and it's 1695.5. but what does it represent?
i'll check the links there. i'm specifically looking the build up muscle for my arms and wrist, and maybe a bit of chest muscle as well.
Do Starting Strength.
he hurt his knee, which means no squats, DLs and PCs...
On September 25 2011 16:12 konadora wrote: ah, i thought you could target specific areas. i checked the BMR thing and it's 1695.5. but what does it represent?
i'll check the links there. i'm specifically looking the build up muscle for my arms and wrist, and maybe a bit of chest muscle as well.
Do Starting Strength.
he hurt his knee, which means no squats, DLs and PCs...
On September 25 2011 14:33 Kamais_Ookin wrote: Hey guys! So I have a question regarding deadlifts.
Deadlifts are starting to get heavy and I was wondering in what order do I change things? What I mean by this is, do I change my grip to mixed first and then when that doesn't work start using chalk and when that doesn't work anymore go up by 2.5kg's instead of 5kg?
I know those are the things you do to be able to lift more on deadlift but I'm just not sure what to do first, thanks very much!
You should always do mixed grip, there really isn't a solid reason not to, if your left is turned inward change it up every week if you're worried about that, it's practically irrelevant though. And bicep tears are nothing to be worried about if you aren't lifting over 500lb and your technique is good.
Chalk is another one of those, if you can use it, use it, the deadlift is an exercise mainly for your lower back, so it is silly to bottleneck yourself with your grip. It's unlike your gym will allow it though.
And if you feel like you are reaching your max or your feel your technique crippling a bit, at that point you should be adding 2.5kg's instead of 5kg. There is no real written way of doing it, just understand your body, and listen to it.
Nah. You should always use double overhand until you can't to work your grip, then switch to mixed. There's no real reason to use mixed all of the time because you can always improve your grip strength.
Deadlift hits ALL of posterior chain (hams, glutes, back excluding calves) if you do it right. If you feel it in the back that means *your* back is your weak link. It doesn't mean that is the case for everyone.
Hope I don't get burned in hell for this, but I actually disagree with you. I think you should always use mixed grip for the following reasons:
1) You don't have to worry about losing your grip, so you focus on your technique
2) I'm quite sure anyone but an experienced lifter will never lose his grip overhand. That is, because most people's body are wired in a way that they will not be able to lift in the first place is they feel they are gonna lose their grip; however the novice lifter might not be aware he is failing his lift because of grip. I think I read this in one of Pavel's books, not sure which one though.
3) Self experience. I don't think you need to "work your grip". As long as you don't wear straps it will always catch up to ur lift. My PR is around 2.5 bodyweight and i've never felt even close to failing my grip.
EPT
