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On January 15 2017 04:17 Kickstart wrote:
When I lift I'm doing M-W-F and alternate between doing squats/benchpress/deadlift and squat/OHP/bent over rows. I'm having trouble with the bent over rows, they feel awkward as shit so I know I have to be fucking something up. The other lifts I can tell when something isn't right usually and they feel fine. I have starting strength so I'm going to re-read on the rows but does anyone know a good video that shows how to do them? I think seeing it be done might help more than just reading about it.
Yep, bent-over row is a fairly bad exercise. There's just not a very good lift out there for your rhomboids with free weights without getting into a really odd position to not make good and bad form really blurred. It's like how calisthenics people have to do piston squats to work their legs lol. I think strength people usually struggle with this lift a lot, and hence why nobody ever cites their row numbers, while pressing exercises they do.
Honestly my opinion is that setting a bench to 30 degrees, and laying on the bench with your belly, and do a dumbbell row in the same position you'd do a barbell row with your core tight is the way to go when trying to get used to the motion.
edit: Actually I'll let someone else recommend a video. (as a basic beginners video, I like this: https://www.youtube.com/watch?v=WkmlAp776Bk)
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^
Seems I managed to avoid all mistakes doing it first time. 
Also felt soreness next day exactly where I wanted to target.
Although my weights are much too low. Guess I will have to get a pull up bar if I keep at it longer.
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Rows and pull ups are different, I think every week you'd want to be doing one row and one pull up series at least. Ideally imo you'd do: Pull ups one of your 3 days say Friday, and then one cable row exercise (triangle attachment) and one bent over row exercise, of whatever variation is most comfortable to you on Monday, and then put your Deadlifts on Wednesday.
That's if you're doing a SS type split, if you're doing a 3 day split of Chest+Shoulders+Triceps, Deadlift+Back+Biceps, and Legs+Core+Accessory(like shrugs, or you can move shoulders here if you're in love with pushing exercises, and do squats twice a week, on leg and chest day). I think for the first couple months doing full body every day is better, but afterwards, I prefer something to the aforementioned split. But if you're doing that, you need more volume, so your usual workout will be like 1:30-1:45 while a SS type workout you should be doing in 45-70 minutes.
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rows will always feel awkward if you don't have any muscle there, don't sweat it, just keep it up (imo)
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On January 15 2017 05:53 FiWiFaKi wrote:Show nested quote +On January 15 2017 04:17 Kickstart wrote:
When I lift I'm doing M-W-F and alternate between doing squats/benchpress/deadlift and squat/OHP/bent over rows. I'm having trouble with the bent over rows, they feel awkward as shit so I know I have to be fucking something up. The other lifts I can tell when something isn't right usually and they feel fine. I have starting strength so I'm going to re-read on the rows but does anyone know a good video that shows how to do them? I think seeing it be done might help more than just reading about it. Yep, bent-over row is a fairly bad exercise. There's just not a very good lift out there for your rhomboids with free weights without getting into a really odd position to not make good and bad form really blurred. It's like how calisthenics people have to do piston squats to work their legs lol. I think strength people usually struggle with this lift a lot, and hence why nobody ever cites their row numbers, while pressing exercises they do. Honestly my opinion is that setting a bench to 30 degrees, and laying on the bench with your belly, and do a dumbbell row in the same position you'd do a barbell row with your core tight is the way to go when trying to get used to the motion. edit: Actually I'll let someone else recommend a video. (as a basic beginners video, I like this: https://www.youtube.com/watch?v=WkmlAp776Bk)
I'm going to have to disagree with this. I don't think rows are a bad exercise, but a lot of people do them poorly and that's why they have a bad reputation. The reason why nobody cites their row numbers is because there's no standard to compare it to. What does it mean when someone says that they row 300 lbs? Did they use a lot of hips in that pull? Was the bar on the floor or did they do it from a hang? What was their back angle?
The row is a fine movement, but it's an accessory movement for most sports. A bodybuilder is going to use a row for a different reason than a powerlifter, and a weightlifter (if they choose to row) is going to row for a different reason than both of them. I personally think weighted pull-ups are superior to rows for most purposes, but rows deserve their place in strength and hypertrophy programs.
@kickstart I'd recommend substituting traditional rows the way they're programmed for one of the following options: a) pull-ups or chin-ups, b) Pendlay rows 5x5, or c) barbell rows that are lighter (3x8 rep scheme). Especially at the beginner level, I think there's a lot that more that you can get from properly done pull-ups or chin-ups. A lot of beginners don't know how to pull with their lats properly, and doing bodyweight exercises can really reinforce good pulling mechanics, in my opinion
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On January 15 2017 03:36 IgnE wrote:
eggnog also costs terrible indigestion and discomfort. they should give it away for free.
Had no issues so /shrug
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On January 15 2017 10:03 mordek wrote:Show nested quote +On January 15 2017 03:36 IgnE wrote:
eggnog also costs terrible indigestion and discomfort. they should give it away for free. Had no issues so /shrug
I'm not saying I would drink melted crayons over eggnog, I'm saying that gun to my head if you told me to drink one or the other, I'd have to think about it.
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eggnog isnt a thing over here, i had to look it up
neither is chipotle
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On January 15 2017 16:54 phyre112 wrote:Show nested quote +On January 15 2017 10:03 mordek wrote:On January 15 2017 03:36 IgnE wrote:
eggnog also costs terrible indigestion and discomfort. they should give it away for free. Had no issues so /shrug I'm not saying I would drink melted crayons over eggnog, I'm saying that gun to my head if you told me to drink one or the other, I'd have to think about it.
Had to google it, it's a drink here. Who the fucks drinks milk/sugar/cream/egg regularly, lol.
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Hyrule19193 Posts
I do, but not in that combination.
Milk + sugar (cereal), cream in coffee, eggs...
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On January 15 2017 07:16 FiWiFaKi wrote:+ Show Spoiler +
Rows and pull ups are different, I think every week you'd want to be doing one row and one pull up series at least. Ideally imo you'd do: Pull ups one of your 3 days say Friday, and then one cable row exercise (triangle attachment) and one bent over row exercise, of whatever variation is most comfortable to you on Monday, and then put your Deadlifts on Wednesday.
That's if you're doing a SS type split, if you're doing a 3 day split of Chest+Shoulders+Triceps, Deadlift+Back+Biceps, and Legs+Core+Accessory(like shrugs, or you can move shoulders here if you're in love with pushing exercises, and do squats twice a week, on leg and chest day). I think for the first couple months doing full body every day is better, but afterwards, I prefer something to the aforementioned split. But if you're doing that, you need more volume, so your usual workout will be like 1:30-1:45 while a SS type workout you should be doing in 45-70 minutes.
What are accessory muscles? And what are good workouts for them. I'm moving from full body workouts (been doing that for a few months) to these splits and was curious.
As an aside, I did deadlifts for the first time this last week and love them! My butt was sore for two days though 🤣
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You guys are all ridiculous. You probably eat ice cream and have no complaints and its the exact same stuff. And you can't drink it regularly because its a holiday thing and only available in stores then and you mix with bourbon at parties typically. It makes your coffee taste like something fancy if you use it as creamer too.
You're also more than welcome to not like it I had no idea this would make such a wave lol.
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On January 16 2017 03:33 JumboJohnson wrote:Show nested quote +On January 15 2017 07:16 FiWiFaKi wrote:+ Show Spoiler +
Rows and pull ups are different, I think every week you'd want to be doing one row and one pull up series at least. Ideally imo you'd do: Pull ups one of your 3 days say Friday, and then one cable row exercise (triangle attachment) and one bent over row exercise, of whatever variation is most comfortable to you on Monday, and then put your Deadlifts on Wednesday.
That's if you're doing a SS type split, if you're doing a 3 day split of Chest+Shoulders+Triceps, Deadlift+Back+Biceps, and Legs+Core+Accessory(like shrugs, or you can move shoulders here if you're in love with pushing exercises, and do squats twice a week, on leg and chest day). I think for the first couple months doing full body every day is better, but afterwards, I prefer something to the aforementioned split. But if you're doing that, you need more volume, so your usual workout will be like 1:30-1:45 while a SS type workout you should be doing in 45-70 minutes.
What are accessory muscles? And what are good workouts for them. I'm moving from full body workouts (been doing that for a few months) to these splits and was curious. As an aside, I did deadlifts for the first time this last week and love them! My butt was sore for two days though 🤣
On my leg + core + accessory day I did Squats, 2 different core exercises, I varied them a lot, and I don't know their exact names. Then I would do 2 of: dumbell lunges, farmer walks, shrugs, hang cleans... And then one of reverse flies or normal flies. Something like that, 6 exercises per workout, it got quite long though, so right now I'm switching it a bit for morale purposes. But it was mostly just what I felt I wasn't hitting enough during the week, and what I enjoyed working out.
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nailed 2x pullups and diet (no snacks/energy drinks) is going really super
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My joints have been popping, cracking, and grinding a lot recently, and it hasn't even been a year into me lifting.
I used to ignore it, but it's been so frequent, I'm actually concerned. Should I turn to foam rolling?
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On January 21 2017 18:18 sung_moon wrote:
My joints have been popping, cracking, and grinding a lot recently, and it hasn't even been a year into me lifting.
I used to ignore it, but it's been so frequent, I'm actually concerned. Should I turn to foam rolling?
probably do some stretching and mobility work. Increase your ROM slowly, if its cracking and popping when you do your mobility work you should step it back a notch hope it helps
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Ugh, I had food poisoning yesterday night. It's been like 4-5 years since that's last happened to me, probably the most uncomfortable and painful non-serious sickness you can have - bent over on the bathroom floor for 4-5 hours in excruciating pain.
Do any of you guys use excel to record your lifts? Mind if I see how you record everything, I need a template. Currently I have an extremely bad system where I essentially have a really big matrix, where I put what exercise it is on left in a column, and then my top row is:
Day 1 Day 2
Weight, Reps x6 Weight, Reps x6
Naturally this gets way too long, with far too much scrolling left and right. I can't really split it MWF, since I do a different exercises week to week, and I don't even follow a one-week cycle anyway, just to keep it flexible. Just a few days ago I went to this play called InjaNation, and if you guys have ever seen American Ninja Warrior, I ran up that wall! Except one my attempts I didn't have a good run up it, and grinded my knees on the surface - which felt like sandpaper.
Also I ended up buying this vest, and it's fantastic: http://www.fitnessdepot.ca/C11FCA690367/tko-40-lb-adjustable-weighted-vest-wvtk244.html#.WIOFfhsrKUk
Highly recommended. It's very comfortable and fits the body really well. Really good for pull-ups, planks, push-ups, handstand push-ups, and maybe I'll end up using it for cycling too. Probably too light for dips, but I don't do those.
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On January 22 2017 01:04 FiWiFaKi wrote:Ugh, I had food poisoning yesterday night. It's been like 4-5 years since that's last happened to me, probably the most uncomfortable and painful non-serious sickness you can have - bent over on the bathroom floor for 4-5 hours in excruciating pain. Do any of you guys use excel to record your lifts? Mind if I see how you record everything, I need a template. Currently I have an extremely bad system where I essentially have a really big matrix, where I put what exercise it is on left in a column, and then my top row is: Day 1 Day 2 Weight, Reps x6 Weight, Reps x6 Naturally this gets way too long, with far too much scrolling left and right. I can't really split it MWF, since I do a different exercises week to week, and I don't even follow a one-week cycle anyway, just to keep it flexible. Just a few days ago I went to this play called InjaNation, and if you guys have ever seen American Ninja Warrior, I ran up that wall! Except one my attempts I didn't have a good run up it, and grinded my knees on the surface - which felt like sandpaper. Also I ended up buying this vest, and it's fantastic: http://www.fitnessdepot.ca/C11FCA690367/tko-40-lb-adjustable-weighted-vest-wvtk244.html#.WIOFfhsrKUkHighly recommended. It's very comfortable and fits the body really well. Really good for pull-ups, planks, push-ups, handstand push-ups, and maybe I'll end up using it for cycling too. Probably too light for dips, but I don't do those.
Weighted vests are nice for dips tho even if they are too light, if ur like me and have to hold a 90lbs dumbbell between your legs having the 40lbs on your torso and the remaning 50 between your legs makes it more comfortable xD
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Zurich15361 Posts
Belt seems to be the easier choice for dips.
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EPT
