EPTI've been doing an all-round body routine lately due to time constraints and only have time for one form of bench. Incline, decline or flat - which is best and why?
Cheers mate.
TL Health and Fitness Initiative 2010 - Page 35
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RowdierBob
Australia13406 Posts
I've been doing an all-round body routine lately due to time constraints and only have time for one form of bench. Incline, decline or flat - which is best and why? Cheers mate. | ||
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shmay
United States1091 Posts
"The decline press is a rather useless exercise because the angle of the body in the decline position shortens the distance the bar can travel, decreasing the amount of work done with respect to the distance the load moves." "It gets recommended for its effects on the "lower pecs"; dips perform this function much more effectively, while at the same time involving more muscle mass, more balance and coordination, and more nervous system activity, as discussed below." Also, if you drop the bar, the next stop is your throat. Speaking of SS. I did my third round of Squats/Deadlifts yesterday and once again felt completely drained today. Is there some way to combat this, or do I just need to wait it out? | ||
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AoN.DimSum
United States2983 Posts
i will attempt to cut 3kg | ||
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Ero-Sennin
United States756 Posts
On April 11 2010 10:02 shmay wrote: Speaking of SS. I did my third round of Squats/Deadlifts yesterday and once again felt completely drained today. Is there some way to combat this, or do I just need to wait it out? Drained as in lacking energy? Are you eating a well balanced meal? Eating at least a 3:1 Carb to Protein ratio after working out? Because taking in carbs after a workout can increase your capacity to store muscle gylcogen up to 300%, according to recent studies, anyways. That would definitely help with the "drained" feeling. | ||
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ModernAgeShaman
Norway484 Posts
On April 11 2010 10:45 AoN.DimSum wrote: anyone have recommended articles to read about cutting weight for competition. i will attempt to cut 3kg are you talking about cutting fat before a tournament or cutting water to weigh in? | ||
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evanthebouncy!
United States12796 Posts
school getting super busy, probably no time to excercise.. what do I do  | ||
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ModernAgeShaman
Norway484 Posts
On April 11 2010 20:04 evanthebouncy! wrote: here's my question now: school getting super busy, probably no time to excercise.. what do I do make time | ||
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Foucault
Sweden2826 Posts
On April 11 2010 20:04 evanthebouncy! wrote: here's my question now: school getting super busy, probably no time to excercise.. what do I do Yeah, make time. Chances are you could exercise instead of surfing the web | ||
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unknown.sam
Philippines2701 Posts
On April 11 2010 10:45 AoN.DimSum wrote: anyone have recommended articles to read about cutting weight for competition. i will attempt to cut 3kg http://www.grapplearts.com/How-to-Cut-Weight.html it's nothing really in-depth but i guess it's a start. On April 11 2010 20:04 evanthebouncy! wrote: here's my question now: school getting super busy, probably no time to excercise.. what do I do there's this saying. if you REALLY want to do something you will find a way. but if you don't you'll always have excuses. | ||
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Energies
Australia3225 Posts
My lower back is killing me, I have no idea why. I am getting the same muscle soreness I would get after a day of heavy deadlifts or squats but this time it has stayed with me for like 2 weeks, admittedly I have done some running and light squats in that period. I thought it would be fine yesterday and did some squats, I was working my way up to around 250-260lb, I went to 176lb on my third warm up, it was strange, lifting the weight was easy but the pain after each set was excruciating so I stopped. Also my deadlift has tanked. I haven't dead lifted in about 3 weeks, I was at around 350lb if the deadlift was my first exercise, but I could still bust out a set of 280-300lb fatigued. I tried it a few days ago and I hadn't worked legs or back that day, I just chose it as a compound exercise. There was 220lb on the bar, I did 3-4 reps and placed the weight down, it was just... too hard. At the moment my lower back is a little bit tense but no pain. Cycling or running strains it slightly but doing any squats or dead lifts and I'm sure the pain would return. I'm confident the issue will resolve it self if I just allow it enough time to recover but how can I currently maintain my strength and mass without being able to do exercises like squats/deadlifts/Overhead press/cleans ?? | ||
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Energies
Australia3225 Posts
Does anyone have any conditioning routines? I would like to increase my aerobic and anaerobic endurance while maintaining my mass. | ||
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AeroGear
Canada652 Posts
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shmay
United States1091 Posts
On April 11 2010 18:19 Ero-Sennin wrote: Drained as in lacking energy? Are you eating a well balanced meal? Eating at least a 3:1 Carb to Protein ratio after working out? Because taking in carbs after a workout can increase your capacity to store muscle gylcogen up to 300%, according to recent studies, anyways. That would definitely help with the "drained" feeling. Headache, and zero energy. I had stuff to do but never made it past my couch. I basically spent my entire day watching DBZ abridged episodes and surfing random sites, then laying down every couple hours because even that fatigued me. Yeah I'm on the PaNu diet, so I'm not getting much carbs haha. Maybe I'll start adding sweet potatoes post work out. Feeling better today tho. On April 11 2010 20:04 evanthebouncy! wrote: here's my question now: school getting super busy, probably no time to excercise.. what do I do pushups / planks. maybe a short run? | ||
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Warrior Madness
Canada3791 Posts
The secret to P90x is not really its exercises, but the fact that "self-regulation" is a staple in its program. The best learners, the quickest learners, are the ones who emply self-regulation. Meaningful goals -> Strategic implementation- > Self monitoring for competence -> Feedback --> Check to see if you're progressing towards your meaningful goals, adjust strategic implementation if necessary. In p90x, in each exercise you have to set very specific goals (5 chinups), and track down those numbers and other useful numbers as you progress through the program. That, plus strict adherence to the recommended nutrition plan and consistency can yield some pretty impressive results. I'm only on day two, but the plyometrics DVD, which I did today was TOUGH. My legs were burning already when we were just "warming up" and by the middle of the DVD I had to pause it for five minutes because I damn near threw up on my carpet. I haven't been that tuckered out since I used to play competitive basketball in highschool. In fact as I type this right now I'm feeling the same kind of happy exhaustion I'd feel after a long, drawn out game. Anyway, here are my goals: Warrior Madness Age: 22 || Height: 5'10" || Weight: 186 Starting Date: 04/10/2010 || Goal Date: 08/24/2010 Starting Weight -- [186lb 17% Body fat??] Weight goals -- [155 7% body fat] Training goals -- [p90X, every single day for 90 days, and then "Insanity" program for 60 days] Nutrition goals -- ["Clean eating", omega 3 supplements, food packed with good, clean carbs] Misc goals -- [Increase alertness, and energy, I need to take some sort of preassessment tests to gauge where I'm at] I will post more specific measurements and some before/after photos at around day's 30, 60, and 90. | ||
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Malinor
Germany4735 Posts
On April 12 2010 07:03 Warrior Madness wrote: ahhhh, riptoe. SS classic. But guys, speaking as someone who has read through riptoe and who has had personal training, for you true newbies I recommend p90x. Go on demonoid, buy it, do whatever, but do it and stick to it. The secret to P90x is not really its exercises, but the fact that "self-regulation" is a staple in its program. The best learners, the quickest learners, are the ones who emply self-regulation. Meaningful goals -> Strategic implementation- > Self monitoring for competence -> Feedback --> Check to see if you're progressing towards your meaningful goals, adjust strategic implementation if necessary. In p90x, in each exercise you have to set very specific goals (5 chinups), and track down those numbers and other useful numbers as you progress through the program. That, plus strict adherence to the recommended nutrition plan and consistency can yield some pretty impressive results. I'm only on day two, but the plyometrics DVD, which I did today was TOUGH. My legs were burning already when we were just "warming up" and by the middle of the DVD I had to pause it for five minutes because I damn near threw up on my carpet. I haven't been that tuckered out since I used to play competitive basketball in highschool. In fact as I type this right now I'm feeling the same kind of happy exhaustion I'd feel after a long, drawn out game. That's some advice from someone who has run the programm for a whole day. | ||
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unknown.sam
Philippines2701 Posts
On April 12 2010 07:03 Warrior Madness wrote: ahhhh, riptoe. SS classic. But guys, speaking as someone who has read through riptoe and who has had personal training, for you true newbies I recommend p90x. Go on demonoid, buy it, do whatever, but do it and stick to it. it really depends on your goals...p90x is more on endurance work correct?? while SS is has its name for a reason. | ||
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Warrior Madness
Canada3791 Posts
On April 12 2010 08:41 Malinor wrote: That's some advice from someone who has run the programm for a whole day. From the exercises I've done and looked into, and from the nutrition plan and how the entire program is structured I'd recommend it. This isn't the first program I've done. I've done a modified version of Riptoe's program in his book. I hired a personal trainer mainly to make sure my squatting, deadlift,, snatches and forms in all the exercises that I did were top notch. At that point in time, it was frustrating because I pretty much had 0 conditioning or flexibility or strength. I think it's better to do something like p90x before entering a strength training program. It's better if you develop your core. It's better for your back and joints. The reason why I'm doing p90x rather than strength training atm is because I was in a car accident about a year ago and since then I haven't been allowed to do any exercises at all. Only recently has my chiro gave me the okay to do something as strenuous as p90x (Though I've been doing tharaband and core exercises with her for a few months now). And looking back, I would have gone with p90x first. On April 12 2010 11:06 unknown.sam wrote: it really depends on your goals...p90x is more on endurance work correct?? while SS is has its name for a reason. Yep. But for the absolute beginner I'd still recommend p90x over SS. Or, at the very least, do chinups, push ups, leg lifts and crunches for like a month then do SS. When I did SS I couldn't even do a single chin up. If I could give one newbie tip as well that I wish I had followed when I first started, it would be to keep track of what your caloric intake is from the start and your macronutrient split for a week before you even beginning training. When I first started I was surprised at what I had found out about my eating habits. I was eating 2500 calories a day, and 90% of that was from carbs. www.fitday.com That and this will save you a lot of raaggggingg over leaking protein mixers: ![[image loading]](http://www.opamerica.com/images/blender-bottle.jpg) | ||
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ShaLLoW[baY]
Canada12499 Posts
 Now if only my max bench wasn't 215, and if I even knew what my max squat was. hmmm. | ||
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cz
United States3249 Posts
On April 11 2010 18:19 Ero-Sennin wrote: Drained as in lacking energy? Are you eating a well balanced meal? Eating at least a 3:1 Carb to Protein ratio after working out? Because taking in carbs after a workout can increase your capacity to store muscle gylcogen up to 300%, according to recent studies, anyways. That would definitely help with the "drained" feeling. [citation needed] | ||
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cz
United States3249 Posts
On April 12 2010 08:41 Malinor wrote: That's some advice from someone who has run the programm for a whole day. The problem with p90x is that it presents everything as though it's brand new and discovered by P90X employees. ie "muscle confusion", "self-regulation" "recommended nutrition plan". These have been around for at least 60 years, probably the last 2000 years+. They are the very basics of working out. | ||
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