*** The 2010 Gym Rats Thread ***

Yeah the negative is the lowering phase.

A static hold would be pausing and holding the position usually at the bottom or the toughest point of the exercise. 3 seconds is a nice time period to pause for. You could do multiple static holds if you feel brave and pause at 2 points during each rep :eek:
 
Just wondering if I'm going to try lean out a bit, for cardio should I be in the "Cardio zone" or the "fat burning" zone. My logic is saying the former would do more but who knows? :p
 
Benny06 said:
Yeah the negative is the lowering phase.

A static hold would be pausing and holding the position usually at the bottom or the toughest point of the exercise. 3 seconds is a nice time period to pause for. You could do multiple static holds if you feel brave and pause at 2 points during each rep :eek:
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I getcha. I was doing something similar with chins before my arm fell off, I can imagine it will destroy me doing it to my legs, but I'm game!
 
Big Chris said:
Yeah I can do squats, leg curls, hamstrings etc so will continue with that. Basically can't do anything that involves my arms at all, which is pretty much everything other than legs. What sort of bodyweight stuff might work?

Going to keep up the HIT though, so by the time my arm heals I'll look like a Tour de France rider, huge legs and just skin & bones up top!
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Dont worry about it, your training your legs which will likely still improve your upper body too, you also wont lose any muscle if you keep hitting your legs abit.
 
dun said:
it will definitely be more beneficial doing legs rather than nothing
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Sweet, that's all I needed to know really. I've not lifted a weight in over 4 weeks now, and it doesn't look like I will be for a while either, which is really annoying me having put in some hard work last year.

I've given up smoking after 13 years and the HIT is getting my lungs back on track, so with my new monster legs I'll be able to make the most of my new mountain bike at some point, which I also can't ride now my arm has mugged me off.
 
Just looked back over the thread to see what you actually injured Chris. Forearms definitely seem to be more prone to injury in the hammer position. I know several people who have twinged them including me, on the top half of the upper forearm kind of above the elbow?
 
dun said:
Just looked back over the thread to see what you actually injured Chris. Forearms definitely seem to be more prone to injury in the hammer position. I know several people who have twinged them including me, on the top half of the upper forearm kind of above the elbow?
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Yeah bang on. Initially and for a while after I did it, it was hurting quite close to the joint between upper and forearm. I could still lift ok and do chins/curls etc with my palms facing me, but not in the hammer or palms out position (ie using forearms).

It was getting better these past few weeks although I could still feel it, until the other day when I twinged it again, and now I can feel it right into the upper part of my forearm, and it's visibly swollen.

I'm quite worried though, as it still didn't heal fully in nearly 4 weeks off weights, and it now feels worse than when I first injured it, so no idea how long I'm gonna be out for.
 
I just load myself up on herbal anti-I's and just get on with it... it's stupid and I don't recommend it - but a few weeks off should see you right. :)

What ben says is true to a point about training legs. However, training legs are the biggest muscles in your body and as such generate more hormonal releases when stressed, meaning that when training upper boddy there is more free hormones floating about enabling better development of the upper body - furthermore these hormones help increase your MBR and reduce visceral fat. However, training legs alone won't make your upper body grow. Muscles only grow when traumatised - end of. You could take lots of naughty supplements and if you didn't lift a weight you'd gain no muscle, but probably bitch **** :p

Your body likes synergy, and it's all linked, however it doesn't come for free. Keeping active will likely keep your hormone levels at a higher concentration, your upper body will atrophy to a certain extent, but certainly a decreased rate by keeping active in any way you're able to. That's just plain science.

People who train only upper body (grrrrr :mad: ) will develop, sure. However osmeone that does both will develop more, and quicker - it's that clear cut. However, legs being such a large muscle group that are used daily require a lot more work to help them develop.
 
Cool, cheers guys.

I want it to heal properly this time before I start working my upper body again, I just worked around the injury previously, but this meant I couldn't do certain exercises (mainly back stuff) which wasn't ideal.
 
I used those stretchy fabric tube things, can't remember their real name sorry, upped my omega3 and had a few glucosamine tabs as it always seems to cause elbow joint irritation aswell. Obviously lowered the weight till it was bearable again.
The best advice is try to listen to your body, if you feel you need time off then take it.
 
My sessions are getting heavier and heavier.

150kg squats for 25 reps (3 sets), deep.
Close grip press ups with 35kg for 10 reps.
Standing shoulder DB press 25kg for 30 reps (considering I have a weakness in my shoulder I'm happy with that - can't wait to get back to push pressing again though!)
30 reps of chins with 5kg

I really really need to work on my deadlift to bring it back up to strength as my squattign is going to overtake it soon. :/

I'm feeling REALLY confident I'm going break 600kg this year. I can feel it in my bones. I'm so motivated for the gym at the moment. I was losing my way November last year - it's come back to me in style now.
 
Had a bad deadlifting day today, not good. Lower back is sore in the bad way but its showing my rehab has worked up til now as i'm not crippled, just feel not right.

Still think my deadlift form needs refining. What is the 'shoulders back' cue on all the rippetoe/deadlift videos/tutorials? I squeeze my lats but think my shoulder position is wrong which is causing my upper back to take it self out of the lift. Any advice?
 
You shouldn;'t be pulling up on the bar at all, it should be all leg work. You need to get your shoulders and upper body in such a way so as to leave it in as much of a neutral position as possible. Your arms just act as a hook. There is invariably a bit of a pull when you get heavy, and your form/technique goes, but it should be entirely a pushing exercise from the heels, through the hams, and glutes.
 
Freefaller said:
You shouldn;'t be pulling up on the bar at all, it should be all leg work. You need to get your shoulders and upper body in such a way so as to leave it in as much of a neutral position as possible. Your arms just act as a hook. There is invariably a bit of a pull when you get heavy, and your form/technique goes, but it should be entirely a pushing exercise from the heels, through the hams, and glutes.
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It's the rigid extension of my back i have trouble with. I guess i will have to do some trial and error with just the bar and see what's going on. Keeping my chest up from the get go should set my scapula into the correct position. I've noticed as i get heavier as i lift up my shoulders drop and at the top of the deadlift i feel like i am at the bottom position of a shrug.
 
Thinking of actually starting a routine as i was getting a little maverick with my exercise choices.

Day 1:
DL 3x8 warmup, 2x3 on 3repmax
DB Bench 3x8
Bicep Curls 3x8
DB rows 3x8
BB Complexes 2sets (6mil. press, 6front squat, 6 back squat, 6 BORs, 6 rom. DL)
core work


Day 2:
Squats 5x5
Chin+pull ups as many as I can
Dips as many as I can
Shrugs 3x8
Core work

Seem like a good split? Don't think I'm missing anything, but I probably am.
 
ergonomics said:
It's the rigid extension of my back i have trouble with. I guess i will have to do some trial and error with just the bar and see what's going on. Keeping my chest up from the get go should set my scapula into the correct position. I've noticed as i get heavier as i lift up my shoulders drop and at the top of the deadlift i feel like i am at the bottom position of a shrug.
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Yeah, try keeping your head up or even looking straight up - that might help keep the shoulders back. Rolling your shoulders forward will just lead to you losing form (as you said quite correctly). Experiment, but carefully, and with lighter weights first. :)
 
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