There's a lot that comes either old age that can drag... kids, responsibilities, significant others, work, etc.
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- Thread starter Somnambulist
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There's a lot that comes either old age that can drag... kids, responsibilities, significant others, work, etc.
Man of Honour
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I've become obsessed with zercher squats. They're now a core element to my routine. Most of my lifting now is functional for martial arts/grappling but also just basic strength training.
Dumbbells
Zercher squats
Bench / row
Grip work
Trap bar deads
They form the basis of most of my workouts.
Still squat of course and do functional movements but also enjoy doing Turkish getups and other functional core movements.
Whilst my numbers aren't anywhere near where they were I'm not training for that anymore although I'm still in the "strong guys of the dojo" category.
Zercher has replaced front squats and I find they mimic real life movement fairly well too. Only able to do around 120kg for 5 but they feel awesome afterwards.
Dumbbells
Zercher squats
Bench / row
Grip work
Trap bar deads
They form the basis of most of my workouts.
Still squat of course and do functional movements but also enjoy doing Turkish getups and other functional core movements.
Whilst my numbers aren't anywhere near where they were I'm not training for that anymore although I'm still in the "strong guys of the dojo" category.
Zercher has replaced front squats and I find they mimic real life movement fairly well too. Only able to do around 120kg for 5 but they feel awesome afterwards.
Man of Honour
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- 21 Nov 2004
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Does it not kill your arms? I’ve always been intrigued by this one. Maybe I should try.
Man of Honour
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I use a bitch pad. But I also use it for glute bridges. But I'm a bitch so it's all good.
It's humbling for sure but it really taxes your core.
But what about donkey kicks? Or does the old come in handy for leaning on?I use a bitch pad. But I also use it for glute bridges. But I'm a bitch so it's all good.
It's humbling for sure but it really taxes your core.
Man of Honour
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It's to me less functional for the sort of movement I need to do when grappling / doing take downs or need to drive off my legs.
I did glute bridges when I had time for the gym... now I am lucky if I get three exercises in...
Soldato
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Whats the OcUK go to hypertrophy routine?
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I know that feeling. Mine has gone from early morning before work to a quick session in between meetings.
Soldato
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Didn't want to start a new thread so hope this is the right place.
Recently suffered a nasty pull in my lower back, entirely muscle related seen proper medical professionals etc. But it has made me realise how much core strength I've lost, historically I've relied on playing and training for rugby to keep my muscles generally strong and resilient enough for DIY and household stuff. But the last few years I've barely played as I keep pulling leg muscles and being in my mid forties these are slow to heal. I've been thinking about starting body weight exercises for a while and this recent injury has pushed it higher up my priority list. Could anyone suggest any resources suitable for a beginner of my age?
Recently suffered a nasty pull in my lower back, entirely muscle related seen proper medical professionals etc. But it has made me realise how much core strength I've lost, historically I've relied on playing and training for rugby to keep my muscles generally strong and resilient enough for DIY and household stuff. But the last few years I've barely played as I keep pulling leg muscles and being in my mid forties these are slow to heal. I've been thinking about starting body weight exercises for a while and this recent injury has pushed it higher up my priority list. Could anyone suggest any resources suitable for a beginner of my age?
Most routines are "fine" because there isn't a whole lot you can do with BW. It also depends largely on your aims, too.
Regarding muscle strains, these will keep happening if you don't regularly perform the given activity (I started playing rugby in my mid forties and tore a hamstring in my first game... because I hadn't done any full-bore sprinting in nearly 30 years), so you will probably want to bear that in mind, too.
Key movements for BW are:
Pushups (deficit and pike, too)
Chinups
Proper core work (side planks, bird dogs... not just crunches or planks)
Air squats
Lunges/split squats/pistol squats
Reps are going to be high, so you probably want to limit them to 20 for 3 sets, but keep the rest times to a minute to increase the unpleasantness.
There isn't really a "best" one, but it is what works best for you. It depends on your lifting history and progress, roo... what are they like?
I don't use one, but I think @Syla5 or somebody can recommend something...
I ended up getting the Titan Armour self-locking belt in the end!
Thanks for the response though
Ahhh was just coming back to say depending on budget you can go with Amazon cheapies i still use my £25 amazon dual prong 4"belt and i also have a 3" strength shop lever belt depending on what im doing. Although ive backed off squats and deadlifts over the last 6-9 months mainly due to how much time they take to do properly and taking up cycling, big compound lifting and cycling dont mix well!I ended up getting the Titan Armour self-locking belt in the end!
Thanks for the response though
If i was to recommend one i would suggest a strength shop 4" lever belt as a good all rounder.
10mm Lever Belt - Black - IPF ApprovedL - 38" - 43" / Black (standard)
These belts are officially IPF approved, and are fantastic quality. They are made from artificial leather and give excellent support when lifting.
www.strengthshop.co.uk
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I find the best one is that one that I can do consistently; full body four times a week lets me be a little flexible throughout the week, both in the days that I go to the gym and number of exercises per muscle group depending on how I'm feeling.
Well time to join the new year resolution club! Had a few health issues over the last year which means I've had to change my whole routine around and no more trying to get those PBs for the time being. Hopefully I can be more consistent and atleast keep some of the strength I gained.
Caporegime
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Great start to the year, all but banned from the free work gym for trying to 'break' equipment.
Was deadlifting and someone complained about the noise the metal plates were making, sent a video of my lift to the owner and was told I deadlift wrong and will break the plates and the bar
Was deadlifting and someone complained about the noise the metal plates were making, sent a video of my lift to the owner and was told I deadlift wrong and will break the plates and the bar
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Reminds me of when I was Olympic lifting at 7:30am in the office gym and somebody complained, getting me stopped from doing it.Great start to the year, all but banned from the free work gym for trying to 'break' equipment.
Was deadlifting and someone complained about the noise the metal plates were making, sent a video of my lift to the owner and was told I deadlift wrong and will break the plates and the bar
Soldato
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Can someone recommend me some sets, reps and rest time for lateral raises and rear delt flys?
I want something I can add to my upper routine twice a week. I already do OHP.
Would something like 2 x 10-12 with a 2m rest be good?
I want something I can add to my upper routine twice a week. I already do OHP.
Would something like 2 x 10-12 with a 2m rest be good?
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