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South Africa4316 Posts
A quick question for my girlfriend (bodyweight is roughly 50kgs). She's been stuck benching 35kgs for two sessions now, and is really struggling. I'm not so concerned about her getting stuck, that happens regularly enough, but she can barely do one rep, and almost never two. She completes 3x5 on 32kgs, so I'm having difficulty understanding why she's having such issues on 35kgs.
Anyway, I guess my questions are, is there a reason why a small jump would cause so much trouble, and what's the best way to overcome it?
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On December 22 2011 03:47 Daigomi wrote:
A quick question for my girlfriend (bodyweight is roughly 50kgs). She's been stuck benching 35kgs for two sessions now, and is really struggling. I'm not so concerned about her getting stuck, that happens regularly enough, but she can barely do one rep, and almost never two. She completes 3x5 on 32kgs, so I'm having difficulty understanding why she's having such issues on 35kgs.
Anyway, I guess my questions are, is there a reason why a small jump would cause so much trouble, and what's the best way to overcome it?
Women tend to have higher repetitions per weight closer to their 1 RM.
Also, technique break down could be a factor as well... once you lose the stable base of retracted scaps, correct angles, ability to lift weight deteriorates pretty quick
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South Africa4316 Posts
On December 22 2011 04:05 eshlow wrote:Show nested quote +On December 22 2011 03:47 Daigomi wrote:
A quick question for my girlfriend (bodyweight is roughly 50kgs). She's been stuck benching 35kgs for two sessions now, and is really struggling. I'm not so concerned about her getting stuck, that happens regularly enough, but she can barely do one rep, and almost never two. She completes 3x5 on 32kgs, so I'm having difficulty understanding why she's having such issues on 35kgs.
Anyway, I guess my questions are, is there a reason why a small jump would cause so much trouble, and what's the best way to overcome it? Women tend to have higher repetitions per weight closer to their 1 RM. Also, technique break down could be a factor as well... once you lose the stable base of retracted scaps, correct angles, ability to lift weight deteriorates pretty quick
So are you suggesting we increase her workouts to 3x7? And the one thing we decided is to look at some bench technique. It's the one exercise where we haven't done too much technique research yet, so it's definitely something that we'll look at.
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On December 22 2011 04:12 Daigomi wrote:Show nested quote +On December 22 2011 04:05 eshlow wrote:On December 22 2011 03:47 Daigomi wrote:
A quick question for my girlfriend (bodyweight is roughly 50kgs). She's been stuck benching 35kgs for two sessions now, and is really struggling. I'm not so concerned about her getting stuck, that happens regularly enough, but she can barely do one rep, and almost never two. She completes 3x5 on 32kgs, so I'm having difficulty understanding why she's having such issues on 35kgs.
Anyway, I guess my questions are, is there a reason why a small jump would cause so much trouble, and what's the best way to overcome it? Women tend to have higher repetitions per weight closer to their 1 RM. Also, technique break down could be a factor as well... once you lose the stable base of retracted scaps, correct angles, ability to lift weight deteriorates pretty quick So are you suggesting we increase her workouts to 3x7? And the one thing we decided is to look at some bench technique. It's the one exercise where we haven't done too much technique research yet, so it's definitely something that we'll look at.
No, it;s just a phenomena where women's neuromuscular system isn't as effecient as men, so they can lift more weight proportional to their 1 RM than can be expected. (E.g. their 5 RM is closer to their 1 RM than with men.)
and yes, it would be a good idea to look at technique.
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Is the paleo diet a good idea for someone who wants to gain weight? Or perhaps a modified version of it would be better?
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On December 27 2011 04:13 Najda wrote:
Is the paleo diet a good idea for someone who wants to gain weight? Or perhaps a modified version of it would be better?
It's tough because it's expensive. If you drink milk you can stay paleo otherwise you can gain pretty easy.
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And it's a ton of food with paleo. Include white rice, potatoes and milk.
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What's a good side/lateral deltoid exercise that can be done with a weight plate?
Its my main body part that is quite lacking and not worked much in my work outs of dips and pullups.
I researched abit and found lateral dumbell raises and upright rows with dumbells but not sure which to pick.
Lateral raises seems more of an isolation exercise though which seems pretty good since dips/pullups work my rear and front delts?
Upright rows seem good.
I have also checked OHP but it seems uncomfortable raising a weight plate :/
Thanks for any replies 
EDIT POST 2000!!!
glad i spent it in here.
O yeah merry late christmas hope you guys had a great time.!
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Upright rows because you can move more weight, also works the traps a little bit.
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since I work out in a express gym type of deal (snap fitness) I have a question. What machine or free weight exercise can I do to target my shoulder blades. They always pop and feel like they need a backrub. My chiro bro in law told me i should do this pull across excercise but the pulleys are at the top of the machine not bottom to up. So it doesn't hit it right like when he showed me at his YMCA gym. SO I was wondering if there was something else. I can rotate my shoulder trying to stretch it out for 5 mins with the muscle "pop'n". Or is there a stretch or two that I should be doing instead?
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Upright rows are terrible for the shoulders (from a physical therapy standpoint)... mimics one of the impingement tests.
I'd rather go with just regular pressing/pull exercises. They build the delts fine enough.
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On December 27 2011 23:21 purecarnagge wrote:
since I work out in a express gym type of deal (snap fitness) I have a question. What machine or free weight exercise can I do to target my shoulder blades. They always pop and feel like they need a backrub. My chiro bro in law told me i should do this pull across excercise but the pulleys are at the top of the machine not bottom to up. So it doesn't hit it right like when he showed me at his YMCA gym. SO I was wondering if there was something else. I can rotate my shoulder trying to stretch it out for 5 mins with the muscle "pop'n". Or is there a stretch or two that I should be doing instead?
http://davedraper.com/blog/2009/07/22/shoulder-ytwls-become-lytps/
scapular pushups (google) or DB shoulder punches for serratus anterior
ALso, any type of horizontal pulling exercise like rowing
These are good for correcting imbalances, which you may likely have if you had/have poor posture and/or deskjob or tight anterior muscles.
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happy holidays everyone!
when i do kickbacks on my right side right when i stop the exercise i get a strong pain in my right shoulder.. is this a sign of some sort of rotary cuff injury? also possibly related is an occasional pain in my right trap/neck/shoulder area. closer to the neck then where the shoulder is, but not all the way to the neck.
also whenever i do shrugs after a few heavy reps i get a sharp pain in between my shoulder blades, slightly more to the left side of my body. is this a pinched nerve perhaps?
any thoughts and/or recommendations to these injuries?
thanks, and hope you all have a good new year
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On December 28 2011 01:19 TheAura wrote:
happy holidays everyone!
when i do kickbacks on my right side right when i stop the exercise i get a strong pain in my right shoulder.. is this a sign of some sort of rotary cuff injury? also possibly related is an occasional pain in my right trap/neck/shoulder area. closer to the neck then where the shoulder is, but not all the way to the neck.
also whenever i do shrugs after a few heavy reps i get a sharp pain in between my shoulder blades, slightly more to the left side of my body. is this a pinched nerve perhaps?
any thoughts and/or recommendations to these injuries?
thanks, and hope you all have a good new year
Fill out the form in the injury questions thread and I'll give you a guess
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On December 28 2011 01:16 eshlow wrote:
Upright rows are terrible for the shoulders (from a physical therapy standpoint)... mimics one of the impingement tests.
I'd rather go with just regular pressing/pull exercises. They build the delts fine enough.
IMO it depends highly on the individual. I know people who can't do them cause they get impingement pain, i personally can do them just fine.
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On December 28 2011 01:19 TheAura wrote:
happy holidays everyone!
when i do kickbacks on my right side right when i stop the exercise i get a strong pain in my right shoulder.. is this a sign of some sort of rotary cuff injury? also possibly related is an occasional pain in my right trap/neck/shoulder area. closer to the neck then where the shoulder is, but not all the way to the neck.
also whenever i do shrugs after a few heavy reps i get a sharp pain in between my shoulder blades, slightly more to the left side of my body. is this a pinched nerve perhaps?
any thoughts and/or recommendations to these injuries?
thanks, and hope you all have a good new year
First: Stop doing kickbacks, they do very little for your triceps.
Shoulder pain on kickbacks can be a rotator cuff problem. If it goes away quickly and isn't there on any other exercise it's probably just muscle strain from tensing the shoulder muscle for a lengthy time while doing kickbacks. I used to get that too, lower weight a bit try, see if it gets better. But best of all: stop doing kickbacks.
Rhomboid strains? Again: does the pain stay or go away? Pain on any other exercise? Do you circle the shoulder? (You shouldn't.)
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my goal is to put on more muscle mass. i currently weigh 260 lb, up from 230. i am 6'1. i have never weight trained prior to this.
i have been on SS for 3 months. i have had to deload squat at 230 and now i am stuck at 275. i deloaded bench at 150 about a month ago and have not been able to go above that (made an attempt at 155 today, got one set in, was exhausted, could barely put the bar up in set 2). press (80) and deadlift (250) are continuing to increase every workout. i have not been doing power cleans, but negative pull/chin ups.
how should programming look going forward? my press/bench are rather weak, is that something i should look into more or is that normal? would the inclusion of dips be superior to the negative pull/chin ups, or possibly use both?
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On December 28 2011 10:11 esla_sol wrote:
my goal is to put on more muscle mass. i currently weigh 260 lb, up from 230. i am 6'1. i have never weight trained prior to this.
i have been on SS for 3 months. i have had to deload squat at 230 and now i am stuck at 275. i deloaded bench at 150 about a month ago and have not been able to go above that (made an attempt at 155 today, got one set in, was exhausted, could barely put the bar up in set 2). press (80) and deadlift (250) are continuing to increase every workout. i have not been doing power cleans, but negative pull/chin ups.
how should programming look going forward? my press/bench are rather weak, is that something i should look into more or is that normal? would the inclusion of dips be superior to the negative pull/chin ups, or possibly use both?
Squat and bench you can generally deload up to 3-4 times before you plateau off.
I'd go with another couple and see where you're at after that.
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On December 28 2011 01:16 eshlow wrote:
Upright rows are terrible for the shoulders (from a physical therapy standpoint)... mimics one of the impingement tests.
I'd rather go with just regular pressing/pull exercises. They build the delts fine enough.
so lateral raises?
lol
On December 27 2011 22:10 glurio wrote:
Upright rows because you can move more weight, also works the traps a little bit.
yeah definitely more weight.
tried them both today and i could literally row 10kg more than i could lateral raise.
But i think lateral raises are more fitting for me for now.
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EPT
