|
On January 22 2012 14:27 Slithe wrote:
Hey eshlow. In your book on the section for prehabilitation of the elbow, you mention a technique where you grip the muscles and flex the arm. In the case of the upper arm, should I basically press directly on the bicep and tricep muscles? Also, how close to the elbow should I be gripping? I'm guessing it's not a good idea to directly press on the tendon, but I'm not sure where the tendon ends and the muscle begins.
Depends where you need the soft tissue work.
I usually just grab the muscle belly and then flex/extend the arm, or pronate and supinate and let the muscle run underneath my hand to break up knots/adhesions/etc.
If your tendon is a bit sore/aggravate maybe it could use a bit of work. You'll have to play around with it a bit to find out what works best for you.
What do you think of the book so far?
|
I think it's great. I'm coming back from a long hiatus, and the book's very helpful in constructing a workout routine.
Have you considered having supplemental online video material? I think that would be pretty cool for stuff like demonstrating exercises.
|
On January 22 2012 15:51 Slithe wrote:
I think it's great. I'm coming back from a long hiatus, and the book's very helpful in constructing a workout routine.
Have you considered having supplemental online video material? I think that would be pretty cool for stuff like demonstrating exercises.
Yeah, I have plans to get up a novice guide of some sort in the future for the book. Getting up some videos may be done too. We'll see when it happens though; I'm pretty busy with school at the moment. 
Let me know if you got further Q's. Also, don't forget to submit a review once you're done!
|
do you have any recommendations for endurance exercises after strength training? i'm just not entirely sure how to structure them. for example, would the optimal way to improve in pushups be just do 3 sets until failure, after strength training?
also, do you think pistol progressions + sprinting is sufficient for lower body work? i'd mostly be doing pistols though, probably sprinting only like 1x maybe 2x a week.
and do you have any recommendations for lower back exercises? i'm looking to get a stronger lower back for rucking.
edit: just thought of another question, do you think the "perfect pushup" would help improve the total # of normal pushups i could do?
|
On January 24 2012 10:21 Nitrogen wrote:
do you have any recommendations for endurance exercises after strength training? i'm just not entirely sure how to structure them. for example, would the optimal way to improve in pushups be just do 3 sets until failure, after strength training?
also, do you think pistol progressions + sprinting is sufficient for lower body work? i'd mostly be doing pistols though, probably sprinting only like 1x maybe 2x a week.
and do you have any recommendations for lower back exercises? i'm looking to get a stronger lower back for rucking.
edit: just thought of another question, do you think the "perfect pushup" would help improve the total # of normal pushups i could do?
Yeah, if you want to do conditioning then do it after the strength training. To failure is fine for endurance based stuff.
There's some stuff on endurance/conditioning here:
http://eshlow.blogspot.com/#VII
Yeah, pistols and sprinting is fine. You can add in some bodyweight hamstring curls too if you want.
Low back -- back extensions, reverse hyperextensions are both good bodyweight though you need something to support you
You get better at what you do more.... so no perfect pushup would not help your regular pushups. The caveat is that more difficult stuff (such as rings pushups) would also help regular pushups although not as much as doing regular pushups.
|
Just ordered myself some gymnastic rings, can't wait till the arrive. I've been practising L sit/ hand stand / levers. My housemate does 'tricking' (pretty much parkour from what I can tell) so it's been fun talking with him about it.
Got these ones. http://www.undergroundelite.com.au/Gymnastic-Rings.html
|
On January 26 2012 13:50 AndyJay wrote:Just ordered myself some gymnastic rings, can't wait till the arrive. I've been practising L sit/ hand stand / levers. My housemate does 'tricking' (pretty much parkour from what I can tell) so it's been fun talking with him about it. Got these ones. http://www.undergroundelite.com.au/Gymnastic-Rings.html
Nice... rings are fun
|
Whenever I've worked out, I usually try to hit sets of 10 and taking a 1 minute break between sets. Well now I'm reading on the Internet in many places that that is for building muscle and toning. To build strength, apparently one needs to do somewhere in the range of 4-8 reps and take 3-5 min. rests between sets.
I have a couple of questions:
1) For the first part, doesn't building muscle imply building strength? Why does it seem to imply they're mutually exclusive?
2) For the second part, doesn't building strength tend to correlate with building muscle?
|
On January 30 2012 03:58 JudicatorHammurabi wrote:
Whenever I've worked out, I usually try to hit sets of 10 and taking a 1 minute break between sets. Well now I'm reading on the Internet in many places that that is for building muscle and toning. To build strength, apparently one needs to do somewhere in the range of 4-8 reps and take 3-5 min. rests between sets.
I have a couple of questions:
1) For the first part, doesn't building muscle imply building strength? Why does it seem to imply they're mutually exclusive?
2) For the second part, doesn't building strength tend to correlate with building muscle?
A. THere's no such thing as "toning" -- only biulding muscle and losing fat
B. There's many ways to build hypertrophy for novices.... anything between 5-12 works. Rest range from 30s to 8+ minutes.
C. You build strength with 8-12 reps... just slower than with lower reps and heavier weights and longer rest times.
D. Hence, why lower reps and longer rest times is better for new people since both are good for hypertrophy
|
On January 30 2012 03:58 JudicatorHammurabi wrote:
1) For the first part, doesn't building muscle imply building strength? Why does it seem to imply they're mutually exclusive?
2) For the second part, doesn't building strength tend to correlate with building muscle?
While muscle mass and strength have a correlation it's not as simple as more muscle = stronger, which is clearly seen when comparing powerlifters/olympic lifters and bodybuilders. The statement also assumes an oversimplistic understanding of 'strength'. Here's an article on the topic.
|
Thanks a lot for the replies, guys. That article was a pretty good read btw, Andy.
|
On January 30 2012 08:42 AndyJay wrote:Show nested quote +On January 30 2012 03:58 JudicatorHammurabi wrote:
1) For the first part, doesn't building muscle imply building strength? Why does it seem to imply they're mutually exclusive?
2) For the second part, doesn't building strength tend to correlate with building muscle? While muscle mass and strength have a correlation it's not as simple as more muscle = stronger, which is clearly seen when comparing powerlifters/olympic lifters and bodybuilders. The statement also assumes an oversimplistic understanding of 'strength'. Here's an article on the topic.
This is true..... if you're above intermediate type training.
Any beginner and intermediate routines focusing on reps 5-8 will be best for strength and hypertrophy to build a good base
Once you get to higher levels of strength, then you can diversify into higher reps/low reps maybe even alteranating for BB
Or purely lower reps for strength.
The problem is that people look at what advanced BBers are doing and automatically assume that they need to be training the same way as them.
No, you need to start off training 3x a week full body with something like SS, SL5x5, or any other good solid novice program for optimal gains in hypertrophy and/or strength
|
so much bs here :D, especially that cable sissy dudes, toning etc
if you are noob 3x full body workouts weekly with deadlifts, squats and benchpresses(I preffer standing overhead dumbell press) max 45 minutes training 3sets x5-8 with big(120s) rest times between, we are talking about max weight you can do here, look up proper form too, these excersises are the best out there but can fuck you up if you are doing everything wrong
no idea why almost noone advices something similar, oh yea and thats just ~50% the other half is sleep, stress free life and eating correctly
ps. yes strenght gain is correlated with muscle gains and the other way around
|
On January 30 2012 18:56 napalmion wrote:
so much bs here :D, especially that cable sissy dudes, toning etc
if you are noob 3x full body workouts weekly with deadlifts, squats and benchpresses(I preffer standing overhead dumbell press) max 45 minutes training 3sets x5-8 with big(120s) rest times between, we are talking about max weight you can do here, look up proper form too, these excersises are the best out there but can fuck you up if you are doing everything wrong
no idea why almost noone advices something similar, oh yea and thats just ~50% the other half is sleep, stress free life and eating correctly
ps. yes strenght gain is correlated with muscle gains and the other way around
lol you realise this thread is about BODYWEIGHT strength training, right?
|
noes I dropped the ball on that fact 
but you realise that these deads, squats and chin ups pull ups will do better than any other stuff if you are starting out I guess you dont think so because you seem shocked!
|
I know that, but not everyone has access to barbells or even enjoys doing barbell training. we have other topics (like this and this) covering barbell training  and you will find that we reccomend starting strength, a classic barbell strength training program, to pretty much everyone who has access to a gym.
I am very much in favor of squats and deadlifts! but I also have a lot of respect for bodyweight training because its very very hard.
|
On January 31 2012 01:19 napalmion wrote:noes I dropped the ball on that fact but you realise that these deads, squats and chin ups pull ups will do better than any other stuff if you are starting out I guess you dont think so because you seem shocked!
Umm, pretty much everyone in the Health and Fitness sub-forum are well aware that exercises such as squats and dead lifts are amazing. We already have plenty of advice in the other threads for novices to follow.
This thread is about achieving different kinds of goals. For example, my dream is to be able to do a planche, and no amount of bench pressing would ever be sufficient to achieve that goal.
|
Hey eshlow, if you were to make a strength training program with both bodyweight and barbell exercises for a beginner/intermediate, how would you do it?
|
On January 31 2012 18:20 Necosarius wrote:
Hey eshlow, if you were to make a strength training program with both bodyweight and barbell exercises for a beginner/intermediate, how would you do it?
Depends on your goals.. like everything
|
5/3/1 with bodyweight work?
|
|
|
|
|
|
EPT
