Deleted member 68110
Deleted member 68110
Deadlifts would be my choice. And the rowing machine.
*** The 2019 Gym Rats Thread ***
- Thread starter spluff
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Do you train for any sport? What's the choice of cardio? Strengthening with deadlifts is always a good choice imo, add in some bird-dogs to help sure up the core and combat some lazy glute issues.
Training through a cold is usually down to how hard you want to go, as long as you don't go hell for leather then it should be fine. Get some zinc on the go (and some d3 for good measure if you don't already)
Honestly I've seen more people hurt their back on the leg press than doing a deadlift (anecdotal ofc)
Have you considered sumo deadlift? How's your bracing?
Even if you're a powerlifter straps are fantastic, there's a million ways to train grip, it doesn't need to be done on the bar
Thanks will look into both of those. I have a multi vit and fish oil, nothing else.
Soldato
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I think my bracing is okay, I've been really working on my form. It's a long term injury. I don't necessarily think deadlifts or squats are making it worse but the pivot from bent over to upright aggravates the area where the pain is. I don't feel any pain when I'm doing the exercise once I'm all warmed up but I know the problem is there and I feel like I'm playing with fire until I know exactly what it is.
Well, to be blunt - and depending on the nature of your injury - if it is hurting when you change direction in the lift I would contend your bracing is not as good as you think it is.
I have problems with my lower back (caused by years of sports with no core strength) and the only time I am not in pain is when I am lifting. Amusingly, the best therapy for when I have also strained those muscles (from lifting badly or picking up a piece of Lego) is to lift weight because it forces the muscles to behave in a structured way.
Soldato
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Well, to be blunt - and depending on the nature of your injury - if it is hurting when you change direction in the lift I would contend your bracing is not as good as you think it is.
I have problems with my lower back (caused by years of sports with no core strength) and the only time I am not in pain is when I am lifting. Amusingly, the best therapy for when I have also strained those muscles (from lifting badly or picking up a piece of Lego) is to lift weight because it forces the muscles to behave in a structured way.
Sorry, what I mean is, when it's playing up the pain is there when I am not lifting anything. Bending over hurts (when I'm not at the gym). When I say lifting aggravates it, I mean the movement is in the area where the pain resides, actual lifting (deadlifts/squats) never hurt my back (similar to what you're saying).
Soldato
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Its been 3 weeks since i have been upping my calories slowly from my original deficit of 1600. I am still only up to about 2200/2300, which still feels like loads for me at this point but i am probably still just under maintenance.
Going to keep upping calories and putting the hard work in - Have 2 months left to make that 12 month snap shot transformation look impressive
Going to keep upping calories and putting the hard work in - Have 2 months left to make that 12 month snap shot transformation look impressive
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Think I'm going to stop the Bicep isolation work, it just doesn't feel that fun or necessary to me anymore. The progressive overload just isn't shifting past 10KG on each arm and I get more of a pump there when I do a triceps work. Anyone else felt similar or know anyway to get past the blockade?
It's pretty common. Focus on chins, bent over rows etc. These will hit your biceps. Maybe through in a bicep exercise at after training back to finish them.
Are you stretching and rolling a hockey/lacrosse ball in the sore bits of your back?
Soldato
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I stretch my back regularly. I could start using a back roller. Where the pain is is inaccessible though really (under a bone) but I can try using a roller. I'm sticking to 100kg for now but I'm not sure there's much point in doing it if I'm not actively trying to progress.
Soldato
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I could also do with some advice on eating. I’m 181 cm, maybe 87 kg (probably a bit more after he holiday I’ve just been on) and therefore fairly plump. I want to lose some of the fat but still get stronger at the same time. I’m a bit conflicted as to how much I should eat...I’m aiming for 1850 cal every day.
Does that sounds right? It’s enough for weight loss but I don’t want it to hinder me getting stronger. My aim fitness-wise at the moment is to get a bit (a lot) stronger and then focus a bit more on size once I know I can hit my target lifts.
Does that sounds right? It’s enough for weight loss but I don’t want it to hinder me getting stronger. My aim fitness-wise at the moment is to get a bit (a lot) stronger and then focus a bit more on size once I know I can hit my target lifts.
Soldato
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The faster the weight loss, the less likely you'll be able to make appreciable strength gains, although higher body fat = more easily available energy which can counter this for a time, and of course maintaining weights whilst losing weight is an improvement in your strength to bodyweight ratio. So if you were losing 0.5% of your bw a week it's more likely you'll be able to have better training outcomes than if you were losing 1.5%... however the issue with this is that you're going to have to spend a lot longer dieting, when you'd make far more progress not being in a diet.
Past the noob-gains stage you can progress in lifts by making technical adjustments and getting more efficient at the movement through practice, but realistically getting a lot stronger is going to require growth, which isn't going to happen meaningfully in a hypocaloric (deficit) state. It's more productive to just focus on keeping what you have and getting the fat loss out of the way first, then being able to train hard for a long period of time fueled by sufficient food.