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On July 07 2009 08:41 travis wrote:Show nested quote +On July 07 2009 08:26 eshlow wrote:
Yeah, I've done very high volume work before... 5x a week full body work so if you can build up to it it's very effective.
But work yourself up to 3 days a week then 4 days a week. Gradually is the key.
Gymnasts are pretty much strength and conditioning most of the days a week + practices. Same thing with most sports I am pretty ambitious when it coms to working out, but lately my primary concern is using my time in a manner that is most effective for climbing. Do you think that I would be able to work my push muscles more and maybe even work on planche progression without 1.) decreasing the volume of pull work I can do and 2.) increasing my bodyweight too much (don't want to have to be pulling more weight  ) when doing the kind of training you recommended to me, how often do you stretch? and what kind of stretching do you do? i mean it looks like you have good flexibility if only from the video of yours I posted.
Yeah, you can definitely add in stuff. If you're time limited just superset the pulling and pushing work. So do your isometrics of front lever then after 90s do your planche isometric and switch back and forth 'til you get the volume you want done. Should save almost half the time. You can do this with most exercise.
Definitely not as good as full rest, but alternating with a decent amount of rest time between should let your push and pull muscles recover respectively. What I was doing before was 1-2 pushing, 1-2 pulling, and 1-2 legs exercises per session. Start with 3 days a week then 4 then if you can handle it go to 5. Tends to work fairly well.
Stretching depends on what you're aiming to do really. I have sufficient hamstring flexibility, but too much and it's going to hurt my sprinting work. Usually I just stretch a bit the muscles I worked out because I don't want them getting tight healing.
Shrug. Don't take the advice if you find something that works better for you though.
On July 07 2009 10:34 funkie wrote:Show nested quote +On July 07 2009 08:26 eshlow wrote:
Yeah, I've done very high volume work before... 5x a week full body work so if you can build up to it it's very effective.
But work yourself up to 3 days a week then 4 days a week. Gradually is the key.
Gymnasts are pretty much strength and conditioning most of the days a week + practices. Same thing with most sports what kind of ab workout do you do?
I don't do abs work. Most advanced bodyweight progressions use the core fairly extensively, so it's a waste of time to anything specific.
If I was going to do anything it'd probably be some version of hanging leg raises/windshield wipers/v-ups or something along those lines. Make the core work hard for few reps. Don't need to be doing zillions of situps/crunches/etc.
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On July 07 2009 10:22 Liquid`NonY wrote:
Interesting article eshlow. Yeah, I'm pretty well read on mid-distance training and I've been under a number of coaches now. But I've never heard about a focus on deadlift haha. I can definitely see why track coaches would be sceptical and/or ignore it. I might give it a shot in a few months though, especially since I'm self-training now. I believe I'll still have the speed naturally in order to run in the low 1:50's, without having to do too much speed-specific work, but it's always better to do things efficiently. Once my body fat is down and I'm in decent aerobic shape, I'd wager I'll get in the low 50's for the 400m without doing any sprint work. But that's just what I know from personal experience about myself.
If I do hit my goal, I'm sure I won't be able to resist aiming for sub-1:50 for 2011, and I'll definitely need to work on my sprint speed for that.
Those are sick times if you can hit them fairly easily just coming back.
Good luck.
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what do you guys think about "wall sits" for toning thighs? yay or nay?
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On July 07 2009 12:21 eshlow wrote:
I don't do abs work. Most advanced bodyweight progressions use the core fairly extensively, so it's a waste of time to anything specific.
If I was going to do anything it'd probably be some version of hanging leg raises/windshield wipers/v-ups or something along those lines. Make the core work hard for few reps. Don't need to be doing zillions of situps/crunches/etc.
So..I should change my current "ab" workout for this?, work the core hard, and reduce the reps?
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On July 07 2009 12:28 clazziquai wrote:
what do you guys think about "wall sits" for toning thighs? yay or nay?
"toning" doesn't really mean anything to me.
I think it's a good bodyweight exercise to build muscular endurance. if you're looking for more muscle "definition", I think weightlifting is where it's at(and possibly cardio to lose body fat)
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On July 07 2009 12:34 funkie wrote:Show nested quote +On July 07 2009 12:21 eshlow wrote:
I don't do abs work. Most advanced bodyweight progressions use the core fairly extensively, so it's a waste of time to anything specific.
If I was going to do anything it'd probably be some version of hanging leg raises/windshield wipers/v-ups or something along those lines. Make the core work hard for few reps. Don't need to be doing zillions of situps/crunches/etc. So..I should change my current "ab" workout for this?, work the core hard, and reduce the reps?
eshlow can probably give better advice than I can... but I think we need to know what it is you're going for. what is your goal?
I think that exercizes that recruit multiple muscle groups are the most functional, and things like planche progression, l-sits, etc are great for your abs but also come with more functionality than say - weighted situps.
but with abs there are so many good options. i mean even just hanging upside down from a bar and twisting all over until you're exhausted is a great ab workout. that with hanging leg raises or hanging knee to elbow raises would be killer.
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eshlow how old are you?
are you an athlete/have a professional interest in this stuff, or is it just hobby?
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On July 07 2009 12:41 travis wrote:Show nested quote +On July 07 2009 12:34 funkie wrote:On July 07 2009 12:21 eshlow wrote:
I don't do abs work. Most advanced bodyweight progressions use the core fairly extensively, so it's a waste of time to anything specific.
If I was going to do anything it'd probably be some version of hanging leg raises/windshield wipers/v-ups or something along those lines. Make the core work hard for few reps. Don't need to be doing zillions of situps/crunches/etc. So..I should change my current "ab" workout for this?, work the core hard, and reduce the reps? eshlow can probably give better advice than I can... but I think we need to know what it is you're going for. what is your goal? I think that exercizes that recruit multiple muscle groups are the most functional, and things like planche progression, l-sits, etc are great for your abs but also come with more functionality than say - weighted situps. but with abs there are so many good options. i mean even just hanging upside down from a bar and twisting all over until you're exhausted is a great ab workout. that with hanging leg raises or hanging knee to elbow raises would be killer.
Ripped Abs.
Edit: so actually, it doesn't matter if you do, say 500 ab-crunches/day. It's better to hardwork the abs with little reps, than do the 500?
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On July 07 2009 12:34 funkie wrote:Show nested quote +On July 07 2009 12:21 eshlow wrote:
I don't do abs work. Most advanced bodyweight progressions use the core fairly extensively, so it's a waste of time to anything specific.
If I was going to do anything it'd probably be some version of hanging leg raises/windshield wipers/v-ups or something along those lines. Make the core work hard for few reps. Don't need to be doing zillions of situps/crunches/etc. So..I should change my current "ab" workout for this?, work the core hard, and reduce the reps?
Er, well, it depends on your goals.
1. Some people want to get ripped... you probably wanna do a combination of hard and high reps for that.
2. But if you just wanna get strong do low reps, and you will get ripped (slower).
3. Some people need good endurance for PT like for military so they need to do high reps. Etc.
So many options.
On July 07 2009 12:28 clazziquai wrote:
what do you guys think about "wall sits" for toning thighs? yay or nay?
Toning is increasing muscle mass or losing body fat.  iet is the key to both*..... but heavy lifting/intervals/etc. basically power/strength biasing is great for modulating body composition (increasing muscle mass, decreasing fat).
On July 07 2009 12:43 travis wrote:
eshlow how old are you?
are you an athlete/have a professional interest in this stuff, or is it just hobby?
23. Just personal interest..
I'm probably gonna try to get my CSCS, and also applying for physical therapy school this year
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On July 07 2009 12:46 funkie wrote:Show nested quote +On July 07 2009 12:41 travis wrote:On July 07 2009 12:34 funkie wrote:On July 07 2009 12:21 eshlow wrote:
I don't do abs work. Most advanced bodyweight progressions use the core fairly extensively, so it's a waste of time to anything specific.
If I was going to do anything it'd probably be some version of hanging leg raises/windshield wipers/v-ups or something along those lines. Make the core work hard for few reps. Don't need to be doing zillions of situps/crunches/etc. So..I should change my current "ab" workout for this?, work the core hard, and reduce the reps? eshlow can probably give better advice than I can... but I think we need to know what it is you're going for. what is your goal? I think that exercizes that recruit multiple muscle groups are the most functional, and things like planche progression, l-sits, etc are great for your abs but also come with more functionality than say - weighted situps. but with abs there are so many good options. i mean even just hanging upside down from a bar and twisting all over until you're exhausted is a great ab workout. that with hanging leg raises or hanging knee to elbow raises would be killer. Ripped Abs. Edit: so actually, it doesn't matter if you do, say 500 ab-crunches/day. It's better to hardwork the abs with little reps, than do the 500?
well if you're going for the lean ripped look that is mostly gonna be about nutrition and making sure to really work everything
I really don't think it matters what you do as long as you work the muscles all ways
a mix of everything is prolly fine. but crunches won't work the abdominals evenly.
if u just want 1 exercise imo bicycle crunches are great. you just get on your back, and pedal your legs (don't let em hit the ground) like a bicycle. whenever a knee is coming up to your chest you do a crunch and meet it with your opposite elbow. you do 500 of these a day and eat well, your abs are gonna look ripped as hell
for 1 abdominal compound exercise it doesn't get much better than that, imo.
but honestly, doing something harder with less reps would probably be more fun
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I've also been doing like ab-crunches with weight (5kg). Is that good or something?
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Crunches are worthless. Any ab work is useless for beginners, really. To see abs you'll need to get down to 9-10% body fat, that's it. Working your abs when you're still chubby will just make your stomach fat look bigger.
For example, back when I first started lifting, I did no ab-specific work and got visible abs with deadlifts and squats.
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What is a good workout to straighten the "computer-nerd posture"? Anyone know? Deadlifts?
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Right now, im doing the apple diet :D I hope it works out fine!
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On July 08 2009 07:24 psion0011 wrote:
Crunches are worthless. Any ab work is useless for beginners, really. To see abs you'll need to get down to 9-10% body fat, that's it. Working your abs when you're still chubby will just make your stomach fat look bigger.
For example, back when I first started lifting, I did no ab-specific work and got visible abs with deadlifts and squats.
I run 45mins/day. (roughly 12km? sometimes more/less).
I have cut down like almost all my belly. the rest is just diet (which I can't fucking follow heh).
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On July 08 2009 07:32 zizou21 wrote:
What is a good workout to straighten the "computer-nerd posture"? Anyone know? Deadlifts?
Good posture will fix it the most... just sitting with your chest out, shoulders back, head pulled back, chin tucked.
But to work those muscles pretty much you wanna strengthen your back up (scapular retraction)... so bent over rows, rowing, inverted rows,... pretty much anything except upright rowing.
You can also work stuff with scapular depression and elevation but technically not needed. With shoulders forward they're protracted all the time so you wanna work your retractors to get them back.
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On July 08 2009 10:53 funkie wrote:Show nested quote +On July 08 2009 07:24 psion0011 wrote:
Crunches are worthless. Any ab work is useless for beginners, really. To see abs you'll need to get down to 9-10% body fat, that's it. Working your abs when you're still chubby will just make your stomach fat look bigger.
For example, back when I first started lifting, I did no ab-specific work and got visible abs with deadlifts and squats. I run 45mins/day. (roughly 12km? sometimes more/less). I have cut down like almost all my belly. the rest is just diet (which I can't fucking follow heh).
Lifting heavy with some abs specific work... but yeah diet is the most important.
Try to avoid soft drinks or whatever your #1 vice is. That's a good way to start.
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On July 08 2009 11:08 eshlow wrote:Show nested quote +On July 08 2009 10:53 funkie wrote:On July 08 2009 07:24 psion0011 wrote:
Crunches are worthless. Any ab work is useless for beginners, really. To see abs you'll need to get down to 9-10% body fat, that's it. Working your abs when you're still chubby will just make your stomach fat look bigger.
For example, back when I first started lifting, I did no ab-specific work and got visible abs with deadlifts and squats. I run 45mins/day. (roughly 12km? sometimes more/less). I have cut down like almost all my belly. the rest is just diet (which I can't fucking follow heh). Lifting heavy with some abs specific work... but yeah diet is the most important. Try to avoid soft drinks or whatever your #1 vice is. That's a good way to start.
I have increased almost all of my muscles and look stronger than when I first wrote in this thread.
However god damnit my belly still doesnt look strong at all, i do loads of exercise and my problem is my diet.. i just cant stop drinking at least some beers per week hahaha..
I need to control myself..
ANy good Abs exercises you guys can recommend to do both in my house and at the gym?
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On July 08 2009 11:05 eshlow wrote:Show nested quote +On July 08 2009 07:32 zizou21 wrote:
What is a good workout to straighten the "computer-nerd posture"? Anyone know? Deadlifts? Good posture will fix it the most... just sitting with your chest out, shoulders back, head pulled back, chin tucked. But to work those muscles pretty much you wanna strengthen your back up (scapular retraction)... so bent over rows, rowing, inverted rows,... pretty much anything except upright rowing. You can also work stuff with scapular depression and elevation but technically not needed. With shoulders forward they're protracted all the time so you wanna work your retractors to get them back.
I found this out the hard way. I used to think it was just a matter of forcing myself to keep good posture but it never seemed to work and I would get cramps in my left scapula all the time. But since I started doing weights and strengthening the muscles on my back, I have not had that problem anymore, and it's very easy for me to stand up straight. And having better posture has led to less stress on my lower back, which makes me feel even better.
I didn't even start with the intention of improving my posture, I just did the regular deadlifts, squats, rows and benches when I first started, but in less than 2 weeks my posture improved tremendously until one day I was walking along and I suddenly realised "hey, I'm looking straight and not at the ground!"
I really wish I had started doing this before.
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We had some "fun day" thing at the gym, they have sandwiches and fruit. Also competitions, most amount of chin-ups/pushups/fastest row/most squats/bench press etc.
Just for fun as part of my chest warm up I got one of the trainers to count my push ups, I did 40 and stopped, wrote my name on the board, decided to do the chin up as well, 15, Meh, wrote my name again and moved on, came back later and somebody had beat my pushups by doing 50, went again. 65 this time, stopped.
When the event stopped, no one had topped 65 pushups and I had also got the record for 500 metre row (1:30).
I suppose it was all nothing to brag about, but I felt a great sense of achievement and pride, maybe a year ago, I wouldn't have even attempted a pushup knowing I would struggle on my 2nd or 3rd one. And I wouldn't even try the rowing machine. Also chin my own weight? Never.
The human body with discipline and determination is such an awesome machine.
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EPT
