EPTFitness Questions & Answers - Page 91
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zatic
Zurich15366 Posts
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infinity21
Canada6683 Posts
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ieatkids5
United States4628 Posts
On September 11 2012 11:58 LovE- wrote: Unfortunately I don't have any of the equipment to do those workouts right now and no money to buy them. I can attempt to do them at school but I know that area is always packed and guys wait for a long time to use them so I don't know if I will have the time. if you can find some way to do pullups, and have a few common household items lying around, you can still get a good workout. perhaps something like this: routine 1 5x7 weighted or clapping pushups 4x8 pullups (or weighted pullups if you can do more) 5x7 single leg squats (or regular squats if you can find enough weight to put on) some sort of bodyweight exercise that works your core routine 2 5x7 some sort of pushups that works your shoulders more than your chest (do them with your feet planted high up on a wall) 5x8 dips (or weighted dips if you can) 5x7 single leg squats (or regular squats if you can find enough weight to put on) some sort of bodyweight exercise that works your core for weighted pushups and chinups, put on a backpack and tput some books or rocks or bottles of water in it. for squats, you can wear 2 backpacks, one in front and on in back, to balance the weight. feel free to modify it as you like. and some more experienced people here can give you some more suggestions or modify the routine for more improvement. | ||
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GoTuNk!
Chile4591 Posts
On September 11 2012 12:27 zatic wrote: Well I am already doing PCs on bench day. Or do you mean PCs every workout day? Romanian deadlifts | ||
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LovE-
United States1963 Posts
On September 11 2012 13:40 ieatkids5 wrote: if you can find some way to do pullups, and have a few common household items lying around, you can still get a good workout. perhaps something like this: routine 1 5x7 weighted or clapping pushups 4x8 pullups (or weighted pullups if you can do more) 5x7 single leg squats (or regular squats if you can find enough weight to put on) some sort of bodyweight exercise that works your core routine 2 5x7 some sort of pushups that works your shoulders more than your chest (do them with your feet planted high up on a wall) 5x8 dips (or weighted dips if you can) 5x7 single leg squats (or regular squats if you can find enough weight to put on) some sort of bodyweight exercise that works your core for weighted pushups and chinups, put on a backpack and tput some books or rocks or bottles of water in it. for squats, you can wear 2 backpacks, one in front and on in back, to balance the weight. feel free to modify it as you like. and some more experienced people here can give you some more suggestions or modify the routine for more improvement. Awesome thanks. I do have a pull up bar so that wont be a problem. However, when you say pullup do you mean like wide grip/close grip/ chinup? Or whatever I can do? And just to make sure I understand what I read in the other threads/articles linked my routine would look something like this: Week 1 M: R1 T; Off/Cardio W: R2 Th:Off/Cardio F: R1 Week 2 M: R2 T; Off/Cardio W: R1 Th: Off/Cardio F: R2 | ||
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ieatkids5
United States4628 Posts
and yep, that's pretty much how a routine would look. you could also develop a set of 3 different routines, and just do that on MWF every week, up to you. oh, one more important thing. since you wont be using a bar to do squats, and since you wont be doing deadlifts, you need something that will strengthen your core muscles. that's the importance of that last bodyweight routine i mentioned in the routines above. im no expert at bodyweight exercises, so if you want to learn more about that, eshlow or someone else might stop by and give you some better advice. or you could look through the bodyweight training thread and see if you can find some answers there. | ||
Daigomi
South Africa4316 Posts
On September 11 2012 11:21 zatic wrote: Gym over here doesn't allow chalk and deadlifts. Any suggestion what I can temporarily do in place of DL (in a vanilla SS program)? How temporary is the situation? If it's really short, then I'd say just add some more sets of squats into the program and maybe some good mornings too. You can vary the squats a bit, for example do a few sets on a lighter weight but ATG or do speed squats. On the other hand, if it's for more than a week or two, you might have to look into a more permanent solution. Not sure if there's any real replacement for deadlifts though. I guess you could do the Romanian deadlifts Gotunk suggested if they allow you to. | ||
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eshlow
United States5210 Posts
You will get bigger and stronger faster with one routine where you focus on progression of the exercises. See: http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/ | ||
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eshlow
United States5210 Posts
They don't allow deadlifts but they allow power cleans? lulz wtf. I'd go with RDLs, hack squats, or some more glute specific exercise like bulgarian split squats or weighted hip thrusts... or you can say you're doing power cleans and then just do deadlifts and say it was just a bit too heavy to clean | ||
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zatic
Zurich15366 Posts
So far I just did lighter deadlifts that I could gently put down, but they don't really do much for me... Will look into the other stuff you posted. | ||
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JingleHell
United States11308 Posts
On September 12 2012 08:51 eshlow wrote: Zatic: They don't allow deadlifts but they allow power cleans? lulz wtf. I'd go with RDLs, hack squats, or some more glute specific exercise like bulgarian split squats or weighted hip thrusts... or you can say you're doing power cleans and then just do deadlifts and say it was just a bit too heavy to clean I was going to ask this, but I was assuming it would be some sort of naive question, rather than a nonsensical answer. | ||
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Xiphos
Canada7507 Posts
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JokerSan
United States306 Posts
Just some background, I'm 22 years old, 5'11", and 170 pounds. Squat at 220 (2nd set) Squat at 220 (3rd set) Deadlift at 215 I only did 4 reps cause my grip was failing and the bar was literally falling out of my hands after the 4th rep. | ||
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Catch
United States616 Posts
Squats. Keep your chest up. Lead up with your chest when you come out of the hole. Careful with your depth; you are just barely hitting parallel it looks like. Deadlift. Bring your arms in closer if you can. I damn near get rug burn on my arms when I do them. I keep them on the side of my legs, which somebody else can confirm if you are supposed to do. Keep your back rigid. Kinda hard to see if you are doing that or not. Also, it looks like you are really nailing your kneecaps on the way down. Lowering the deadlift is the opposite of raising it, so you shouldn't be doing it that way (Drop the weight, then bend the knees) | ||
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Daigomi
South Africa4316 Posts
From what I can see, your squats generally look OK, especially your second set. The third set you lost tightness in your back so you were leaning forward. You need to work on that. Tighten your core after every rep and make sure to keep pushing out with your chest. Depth is more than fine imo. You don't need to go below parallel, you just need to go to parallel, and at the moment you're clearly going below parallel still. With the deadlifts, it really is difficult to tell anything. What I can say is that having the bar slip is no excuse to just do four reps :p Wipe off your hands and do the fifth rep. You don't have to do deadlifts in one continuous movement for it to count as a set. Many people here re-set their position after every lift. If you keep having issues with the bar slipping, either invest in some chalk or use mixed grip for your work sets. Also, as Catch says, your grip is too wide. The closer your grip is, the easier the lift, so your arms should literally touch your knees. | ||
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BoxingKangaroo
Japan955 Posts
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decafchicken
United States20166 Posts
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ieatkids5
United States4628 Posts
basically, my left arm/chest/shoulder improves more slowly than my right. any advice? also another quick question - got my girlfriend to start working out with me, but she's pretty frail. one of her goals is to be able to do some pullups. what's the best way to strengthen pullup muscles when she cant do one? she cant hang on the bar with her chin above the bar either. should she use the machine where you pull down the bar? or is there some other method that's more "natural"? | ||
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JingleHell
United States11308 Posts
On September 14 2012 03:50 ieatkids5 wrote: Any good way to fix a lef/right imbalance in the upper body? I'm right handed, so my right arm is naturally stronger. When I do dumbbell bench presses, I did something like 5x7x45lbs (plus warmup sets on lighter weights) last week. What happened was I was able to complete the 5x7 with my right arm on the second day of the routine. I managed to complete it with my left arm on the fourth day. I just kept doing the same 5x7x45 on my right arm even though i had completed it because my left arm was still stuck on it. i moved on to do 5x7x50lbs this week, and my left arm is still lagging behind (I almost finished the 5x7 with my right, my left did like 7-7-6-6-5) basically, my left arm/chest/shoulder improves more slowly than my right. any advice? also another quick question - got my girlfriend to start working out with me, but she's pretty frail. one of her goals is to be able to do some pullups. what's the best way to strengthen pullup muscles when she cant do one? she cant hang on the bar with her chin above the bar either. should she use the machine where you pull down the bar? or is there some other method that's more "natural"? For the first, not using dumbbells is a good start. Making both arms work to balance it and push it will help avoid too severe of an imbalance. For the second, assisted chinups. Have her cross her legs at a ninety degree angle behind her, then you grab her ankles where they cross, and spot her doing chinups/pullups. A chair can be substituted for you, but if she can't even do negatives, a person would be better. Be ready to drop her feet, though. If she loses grip, and you don't drop quickly, she eats it face first. | ||
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tenklavir
Slovakia116 Posts
0:27 - Good bar position...for low-bar squats you will have a slight forward lean, just make sure the weight is directly over your heels as this is where your drive will come from (this is why a side angle would be preferable). 0:29 - Break with your hips, and by that I mean begin the descent by sliding your hips back. Focus on keeping the weight over your heels. Drop the weight to work on the form if you have to. 0:30 - Good depth, just touching parallel is fine. 0:31 - As you begin to rise, you should be driving from your heels. Low bar squats use the heel-ham-glute/hip drivetrain for maximum power. What I'm seeing is your glutes beginning to rise while your upper body holds the same position and you begin to lean forward a bit. It's evident in the first rep and more exaggerated in each subsequent rep. Repeating what Daigomi said, keep your core tight and keep pushing out with your chest. Focus on finishing each rep by driving your hips forward rather than just standing back up. This will give you some extra power while helping you concentrate on keeping your core tight through each rep. Edit: spelling | ||
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