What training are you doing/have you done today? (Vol.3)
Discussion
ORD said:
I expect you’d be good for 120kg, if not more. You’re bound to have been fatigued after the two sets at 100kg.
I wouldn’t bother with the 10 reps at 60kg - I think that’s the fluff in the workout. It’s only extra stress on the shoulder and won’t have any training effect given how easy it is.
You're probably right: one of my goals for this year was 100kg for 10 reps, but I wanted to see how far I could go. I might try 120kg next time; the 60kg set was really just to get a few more reps' practice because I haven't benched much recently.I wouldn’t bother with the 10 reps at 60kg - I think that’s the fluff in the workout. It’s only extra stress on the shoulder and won’t have any training effect given how easy it is.
Animal said:
You're probably right: one of my goals for this year was 100kg for 10 reps, but I wanted to see how far I could go. I might try 120kg next time; the 60kg set was really just to get a few more reps' practice because I haven't benched much recently.
The usual advice for increasing reps at a given weight is to train to increase your 1RM. But I think the two goals are basically the same when the weight in question puts you at 5-10 reps. You would probably be training in that ballpark anyway if your goal was to increase your 1RM. You could try doing one heavy set at or around 100kg and then do two small drops with decent rest (around 3 minutes). I think I’m going to do that once I can no longer just keep adding weight.
Well today i decided to start training. I had a bad back injury 2 years ago and its been giving be stick ever since. Its caused apt so have been doing stretches which has improved my posture and eased back pain but it will be months before fully sorted though.
Today i squatted with a 16kg, i didnt find it heavy just unfit.
Dips
Pushups
Pull ups
One arm rows
Leg raises.
Ill try and so some every other day with stretches and exercises on my off day for my back and shoulders.
I need to get a decent routine sorted over the next few weeks.
Today i squatted with a 16kg, i didnt find it heavy just unfit.
Dips
Pushups
Pull ups
One arm rows
Leg raises.
Ill try and so some every other day with stretches and exercises on my off day for my back and shoulders.
I need to get a decent routine sorted over the next few weeks.
A crossroads, Bazza. Do it properly and you’ll be fixed and stronger than ever in 6 months time. Get yourself on a serious strength training programme, get some high quality coaching (not a commercial gym personal trainer).
Well done for starting light. Squats are pointless unless done to depth and with good form. If you’ve never been coached to squat, it’s very unlikely that you’re doing it right. That’s the bad news. But the good news is that you’ll get stronger very quickly once you do!
Keep posting and stick with it. I really wish I’d got stronger when I had ample opportunity back in the day, but it’s never too late to get yourself sorted and get your back strong.
Well done for starting light. Squats are pointless unless done to depth and with good form. If you’ve never been coached to squat, it’s very unlikely that you’re doing it right. That’s the bad news. But the good news is that you’ll get stronger very quickly once you do!
Keep posting and stick with it. I really wish I’d got stronger when I had ample opportunity back in the day, but it’s never too late to get yourself sorted and get your back strong.
bazza white said:
Well today i decided to start training. I had a bad back injury 2 years ago and its been giving be stick ever since. Its caused apt so have been doing stretches which has improved my posture and eased back pain but it will be months before fully sorted though.
Today i squatted with a 16kg, i didnt find it heavy just unfit.
Dips
Pushups
Pull ups
One arm rows
Leg raises.
Ill try and so some every other day with stretches and exercises on my off day for my back and shoulders.
I need to get a decent routine sorted over the next few weeks.
Concerned that I may be getting a bit preachy about this but as you’re doing a good chunk of the exercises anyway I’d suggest looking at a good calisthenics routine. Today i squatted with a 16kg, i didnt find it heavy just unfit.
Dips
Pushups
Pull ups
One arm rows
Leg raises.
Ill try and so some every other day with stretches and exercises on my off day for my back and shoulders.
I need to get a decent routine sorted over the next few weeks.
It will give you structure and you can build on the progressions.
gregs656 said:
Concerned that I may be getting a bit preachy about this but as you’re doing a good chunk of the exercises anyway I’d suggest looking at a good calisthenics routine.
It will give you structure and you can build on the progressions.
Thats the way im looking at going. I bought some raised parralettes/raised dip bar to add to the routines.It will give you structure and you can build on the progressions.
Do we have a separate thread for calisthenics.
bazza white said:
Thats the way im looking at going. I bought some raised parralettes/raised dip bar to add to the routines.
Do we have a separate thread for calisthenics.
I started one a while a go but didn’t attract much interest. Do we have a separate thread for calisthenics.
Highly recommend overcoming gravity. It’s a very good read.
Also recommend the Bodyweight Fitness Recommended Routine on reddit. There is also a stretching and mobility program that goes with it.
Bodyweight stuff is good for maintaining strength and works very well for people on steroids and genetic freaks.
For most people, however, it’s a very inefficient way to get strong. I, like all martial artists, did dozens and dozens of bodyweight exercises most days for years, and I was reasonably strong and certainly very fit. It was also good for hypertrophy (but probably because I was young and have good or maybe even very good genetics for hypertrophy). But I would have got much stronger in 1/10 of the time on a barbell programme.
Progress will be super slow if you’re not strong. Super slow. How many people do we all know who’ve done the same numbers of press ups or pull ups for literally years? Bodyweight exercises are hard to progress, partly because the harder variants require much more skill as well as more strength.
It sounds like I have it in for bodyweight exercises. I don’t. I think press ups and pull ups are fantastic exercises. I’m less sure about dips (too much joint risk for lots of people), and am completely unpersuaded by most of the leg stuff. The core stuff is fantastic. Overall, I think I t’s a mixed bag. But it certainly doesn’t provide the fastest way to get strong. If it was, all my martial arts mates would have been strong, and they really really weren’t!
For most people, however, it’s a very inefficient way to get strong. I, like all martial artists, did dozens and dozens of bodyweight exercises most days for years, and I was reasonably strong and certainly very fit. It was also good for hypertrophy (but probably because I was young and have good or maybe even very good genetics for hypertrophy). But I would have got much stronger in 1/10 of the time on a barbell programme.
Progress will be super slow if you’re not strong. Super slow. How many people do we all know who’ve done the same numbers of press ups or pull ups for literally years? Bodyweight exercises are hard to progress, partly because the harder variants require much more skill as well as more strength.
It sounds like I have it in for bodyweight exercises. I don’t. I think press ups and pull ups are fantastic exercises. I’m less sure about dips (too much joint risk for lots of people), and am completely unpersuaded by most of the leg stuff. The core stuff is fantastic. Overall, I think I t’s a mixed bag. But it certainly doesn’t provide the fastest way to get strong. If it was, all my martial arts mates would have been strong, and they really really weren’t!
Calisthenics isn't really about doing dozens and dozens of bodyweight exercises. It is about progressing them.
I'd say most of your points are addressed by good programs that include sensible progressions.
Also as a whole people are definitely using weights and advocating the use of weights - be it weight progressions of exercises like pull ups or pure weight lifting like deadlifts and squats.
I'd say most of your points are addressed by good programs that include sensible progressions.
Also as a whole people are definitely using weights and advocating the use of weights - be it weight progressions of exercises like pull ups or pure weight lifting like deadlifts and squats.
I think there's a multitude of pros and cons of body weight vs bar weight - there's no simple answer.
Another, from a visible, 'built' muscle perspective, will be the kind of physiology you have. People who predominate with slow twitch muscles, will see good gains from body weight exercises, whereas those who predominate with fast twitch, do much better with heavy weights.
Another, from a visible, 'built' muscle perspective, will be the kind of physiology you have. People who predominate with slow twitch muscles, will see good gains from body weight exercises, whereas those who predominate with fast twitch, do much better with heavy weights.
TheJimi said:
Also, some perspective.
Being good at bodyweight stuff & calisthenics will still see you being fitter, stronger and having a better physique than a huge proportion of the population.
It's easy to lose perspective, getting caught up in weights being shifted.
Also, the two types are not mutually excusive. I like to mix both, pull ups, dips, press ups etc. with BB and DB stuff. You certainly do not have to do either one or the other.Being good at bodyweight stuff & calisthenics will still see you being fitter, stronger and having a better physique than a huge proportion of the population.
It's easy to lose perspective, getting caught up in weights being shifted.
Edited by chris watton on Friday 8th June 11:05
any good home written routine includes both.
edit
and funnily enough, I just watched this vid from nicl's strength and power this week.
6mins
edit
and funnily enough, I just watched this vid from nicl's strength and power this week.
Why do Men's Gymnasts have such Big Biceps?
https://youtu.be/DftQl3cVKMA6mins
Edited by Halb on Friday 8th June 10:34
Did he mention that they are top 0.0001% genetic freaks and would get big biceps from drinking beer from a heavy glass? 
Nobody is saying that people shouldn’t do bodyweight exercises. They should. They’re great, especially pull ups, press ups and core work.
But the progress will be slow compared to barbell exercises, especially in the lower body. A lot of the YouTube guys always wear trousers. There’s a reason for that.
Nobody is saying that people shouldn’t do bodyweight exercises. They should. They’re great, especially pull ups, press ups and core work.
But the progress will be slow compared to barbell exercises, especially in the lower body. A lot of the YouTube guys always wear trousers. There’s a reason for that.
One problem is that everyone assumes BW exercises are easy to learn (because we did many of them at school), but they’re really not. A solid press up is not easy. A pull up with good form is rare in most gyms.
I agree, however, that anything can work well if programmed properly and (I would add), the trainee knows how to perform the movement, which usually requires coaching. I would imagine I had done many thousands of press ups before I was shown how to do them properly.
I agree, however, that anything can work well if programmed properly and (I would add), the trainee knows how to perform the movement, which usually requires coaching. I would imagine I had done many thousands of press ups before I was shown how to do them properly.
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