percentage improvement seems like the most fair model. Pick some starting benchmark (bf%/pushups in a minute/1 mile run time or distance run in 10 minutes/combination of whatever) and take a mark, then measure improvement at the end as an average or total of the percentage improvement. Depending how honest/competitive the people playing are, maybe give the 'winner' of the first bench mark an incentive. Easy way to game the model would be to set a stupid low starting mark.
I got off my ass and had a workout today, mainly to burn some stress, but also hoping to make it a routine again. Today's stuff: Bench 80lbx10, 100x8, 120x2, back down to 100x6. ( My arms were shaking like all hell on those last two sets. I wasn't in danger of dropping the bar, just lots of shaking in the arms. Can't be good, but I don't know what causes it). Squats - I really fucked up on these, did 100x6 but wasn't maintaining proper depth and somehow tore my hamstrings up a bit. The backs of my thighs are sore as hell right now, and I don't even want to think about tomorrow. I'll have to do less weight next time, and warm up first instead of being an idiot. I wanted to do deads, but I settled for bent-over DB rows on account of the legs. 40x8 50x8. Overall, nothing to brag about, but for 120-130lb body weight, I could be doing a hell of a lot worse, especially for this being my first real workout in months. I added a picture of my forearm post-workout. Can anyone tell me why the hell my veins pop out like this? That's after the bulging subsided a bit, and this happens at work when I'm lifting heavy stuff as well. I'm not embarrassed, but it's freaked a few people out and I'm at a loss. I'm not He-man swoll or anything, so they really shouldn't be doing this. (Apologies for the size and shit image quality)
Rather than fuck up trying to summarize, it'd be better to provide a link with the answer: http://www.scientificamerican.com/article.cfm?id=why-do-veins-pop-out-when
What are lifters opinions on top half squats off pins? I sometimes like to overload on that movement and superset it with ATG squats, but today some guy at the gym was bitching about how it'll wreck my knees and blabbity blah. Thoughts?
Kettlebells. I just recently started doing a kettlebell routine and I'm loving it. I want to add in some circuits and have seen a few on youtube, etc but not sure which road to go down. Also trying to introduce my wife to lifting and doing kettlebells with me. What would be a good starting weight for her as well as a routine that might be good for a beginner besides the basic swing?
Anything relating to Kettlebells (KB) - Pavel Tsatsouline is your man! Forum: <a class="postlink" href="http://www.dragondoor.com/" onclick="window.open(this.href);return false;">http://www.dragondoor.com/</a> (videos, routines, general KB advice) Download his books on torrent: "Enter the KettleBell" is the bible when it comes to KB's. As for weight, I see a lot of women using anything from 5-8kg KB's in my gym, obviously you should see what she is most comfortable with and then move up to a heavier KB in time.
So, longtime lurker looking for some advice: I play rugby and am a bit small for my position (Flanker, 5'-8", 185). I can't do anything about my height so the plan is to increase dead lift (and I should probably add squats as well), gain mass, trim the fat when the season starts, and the dead lifting should help my speed. Is this flawed logic? Lately, I've just been doing 3x3 sets of dead lifts and then 3x7 sets of incline bench with dumbbells about twice a week. I've steadily increased my dead lift weights from 315-350 over the last few weeks and I want to get to 400-440 to at least get 2x body weight. And of course I'm eating a lot to gain the weight. My routine seems a bit lacking. Anyone have a good routine they would care to share?
I actually do this routine every so often, and it really helps me with power. I know, it's from T-Nation, where it's getting harder and harder to strip off the crap and find one or two gems, but I'd give it a look. http://www.t-nation.com/free_online...ero_how_i_build_muscle_and_strip_off_fat_fast Mind you, some of the stuff you might have to replace, depending on what kind of equipment you have access to.
Yes, that is flawed logic. Only speed training will help your speed. Deadlifting and particularly squatting will give you the potential to exert more force into the ground and thereby propel you faster, but until you learn how to use that and transfer the force into running, the added strength is only potential speed that you haven't harnessed. Look at it this way. You have sprinter A and sprinter B. They are exactly identical in all respects except that sprinter A spends his offseason working on speed training (technique, form, etc) and sprinter B strictly works on lifting. The next time they race, subject A will leave subject B in the dust. Strength is only potential. Until you learn to use that extra strength for speed, it simply remains as potential. The Juggernaut Method is a great offseason program for rugby. I can't attach PDF files here, so PM me your email address and I'll send it to you.
You know the guys at the gym that can bench like 250 but wear pants because they never use the squat rack? I'm not that guy. I'm the guy who just did 570 on the leg press yesterday (118 pound sled, 10 45 pound plates)... ... but can't bench for shit. I struggle with 115. Other than just working on it, are there other exercises I can do to build up my chest? I know some of it has to do with the length of my arms (6'7" wingspan), but my shoulders and my chest just plain suck. I do a lot of dumbbell stuff so each arm has to do it's own work, as well as regular bench and military press.
Don't sweat it. I can't bench worth a fuck either. I can press 275 standing overhead, deadlift mid 500s, and can pull semi trucks with ease yet I can't bench 300 to save my ass. The only thing bench press is good for is powerlifting and being a guido gym monkey.
Same, my lifts increase usually in other areas and Bench just stays about the same. I would just recommend push ups with weighted vest/resistance bands or chest dips. I am not a big fan of DB fly's but Arnie did them
I rarely bench, but I do a lot of high incline barbell press (75-80 degree bench angle) and close grip bench. Both are great accessory lifts and translate well to overhead. Now that I think about it, my PR for close grip bench is higher than my bench (295, I think) and I do reps on high incline with 255. But once my hands move out a few inches on the bar and my chest gets involved, it's game over.
The only reason I'm really interested in bench is so I look good naked, and just to add overall mass. I train my legs much harder than my upper body for basketball and volleyball, so my gym trips usually revolve around that. My goal is to bench my body weight, nothing more than that. However, my shoulders are also weak, and I'd like to build that up for sports to help avoid injury. Other than good ol' military press, is there anything else I should consider? I try to steer clear of fly-type movements because of the length of my arms, but should I consider adding those in?
If you're just looking to add mass and strengthen your shoulders, this should be a staple in your routine. I made a set of straps out of a rope and some old pvc tubing. Once you get stronger, do them so that your torso is more parallel to the ground. Incorporate those with some db press and some side and front lat db raises and you'll be good. Make sure to do an equal amount of upper back work or you're asking for a rotator cuff injury.
Three best exercises for shoulders are: 1) Pull Ups - self explanatory but do some reading as technique is still important. [difficult at first if you weight a lot] 2) Inverted Rows - <a class="postlink" href="http://stronglifts.com/how-to-do-inverted-rows/" onclick="window.open(this.href);return false;">http://stronglifts.com/how-to-do-inverted-rows/</a> 3) Barbell Rows - <a class="postlink" href="http://stronglifts.com/how-to-master-barbell-row-technique/" onclick="window.open(this.href);return false;">http://stronglifts.com/how-to-master-ba ... technique/</a> Either of these three will not only strengthen your shoulders, but increase your overall upper body strength. Also most basic, press ups (do with your feet elevated).
So I've started running again to get ready for the Tough Mudder this summer, and I've run into the same problem I always have when I run. My calves get really tight/sore for 3-4 days after a run. I'm stretching before and after all my runs. Does anybody have a suggestions on how I can alleviate this?
Stretch more. How much are you stretching per day? Probably not enough. Do this stretch and this one 3x per day each for 1 minute per leg. (i.e. each leg will get 6 minutes of stretching per day). I bet if you do this every day consistently the tightness will be gone within 2 weeks. (If you are getting pain while running, the issue might be different. But calves tighten up easily and no one ever stretches them enough.)
Quick question for those who have been lifting for a long time. I hurt my shoulder, have no idea how, and I have pain during bench, incline DB bench (only when I get a bit out of form) and less so on military (seems strange to me). I've cut back on weight and it's not getting worse but not much better either. I was out of town for most of two weeks, no work outs, and it seemed to hurt more. I realize I should probably have a doctor look at it but my question is this: Have any of you worked through injuries or is resting it the best option? I'd like to work through it if I can but clearly don't want to do lasting damage. Without knowing what the problem is I know its impossible to know what to do but I'm just asking for advice.