iris
Well-known Member
Hmmmmm.
Is that what you are doing?
And why would I be saying this...
"Lol why would you think i was in the kitchen..":
Yes, out of your own very special kitchen where you do all your delicious baking...
MESO-Rx
Anabolic Steroids
If you only had 8 exercises.
- Thread starter laclark89
- Start date
Hmmmmm.
Is that what you are doing?
And why would I be saying this...
"Lol why would you think i was in the kitchen..":
Yes, out of your own very special kitchen where you do all your delicious baking...
iris
Well-known Member
Better late than never.
The hardcore makes up for the lateness.
Idk.
I have always found these a bit awkward to do.
I might be wrong in thinking that it looks easy to do but it's hard to get it right.
It's tough on your back.
The way I see people do them, I am not sure.
What is the right way, according to you?
I thought that one was supposed to hinge at the hip, so your bum goes back.
But I see people just bending forward with the upper body.
Maybe there are more ways of doing this and I don't know.
I kind of like the seated ones, but that's just because i am crap at this stuff... and then no more posterior chain, like that, I guess.
narta
Member
That's is correct. Utilize a chamfered bar and push your hips out. It's all about the posterior chain.
Our hips are the most powerful muscle on our body. Utilizing them as much as possible is a good way to have a muslch improved quality of life, no back pains, better core strength etc
The sexy trained ass is a bonus
iris
Well-known Member
Thank you
narta
Member
It was my pleasure
iris
Well-known Member
What would you have put on this list 20 years ago, that you would not include, today?
You certainly have a point, as 99% of people (made it up, no data, before the haters pile in) will be dealing with issues relating to injuries, accidents, overuse and so on. Some, sooner/much sooner than others.
But one can adapt things like reducing rom or using bands instead of weights, which may still allow you to perform movements that have become a problem.
I love the constant tension you can have using bands and, depending on what I am doing, they can end up working better for me than using other equipment.
People like a certain Monsieur here who arrive at the venerable age of 75, or something like that, and are still rocking it Louie Simmons style are outliers, I think.
Good for them. They will not be ancient and knackered like the rest of us.
I am not going to tag him as I hope he will miss this, or he will pull the nuclear button on me, after revealing his true age.
[ yes, you Senor, look:
how cute is that? And another one good diversionary tactic from the age revelation. Admit it ]
narta
Member
*Stares motherfuckerly*People like a certain Monsieur here who arrive at the venerable age of 75, or something like that, and are still rocking it Louie Simmons style are outliers, I think.
Good for them. They will not be ancient and knackered like the rest of us.
I am not going to tag him as I hope he will miss this, or he will pull the nuclear button on me, after revealing his true age.
[ yes, you Senor, look:
I am old but not that old. Yet anyway. And the late Louie was not an outlier, he was so gd stuborn that even death didn't want to deal with his shit and left him alone for a long time.
laclark89
Well-known Member
Can I add into this even though I’m not 75? my parents would have been about . They’re born in the early 50’s, 2 of my uncles have home gyms, one similarly semi complete like mine, the other with a just bowflex, and both still working out.
Has anyone seen rfk jr. he’s a stud at his old age also in 70’s?
Also I freaking love bands, but I really fell in love with them, after a spinal cord injury I thought I would never get back to my original strength ect from. My pt started me doing band work to try and get me strong enough to lift weight again, and it worked miracles. I started liking them so much I use them for not only warming up shoulders but a finish in home workouts. I get a similar feel of flexion and extension on bands as I would cables
iris
Well-known Member
Brilliant. I love this.
It seems like a lot of you guys in the US have home gyms.
That makes things so much better and easier to get on with doing stuff.
Also, the fact you don't have to use stuff touched by other people is amazing.
I wish I had the space for something like that.
yes, I find them so versatile and useful. And when you travel you can take them with you easy.
I like them, as you do, for mobility and warm up.
But a lot of people don't bother with them.
I suppose whatever works for you.
narta
Member
Day 1:
a) Conventional DL warmup to 3x5
b1) BB Rows 2x6-8
b2) Chins 2x8-10
c) Accessory work: Biceps
Day 2:
a) Squat warmup to 2x6-8, drop to 60% 1x20
b) Romanian DL warmup to 2x12
c) Reverse Hyper 2x20
d) Accessory work: Calves (maybe)
Day 3:
a) Flat Bench press warmup to 2x8-10
b) OHP warmup to 2x12
c) Accessory work: Triceps
Target: Not being a fragile old fart
iris
Well-known Member
Fair enough.
I kind of asked for it disclosing secrets.
Baby, shall I take another week off?
when you get there and beyond, you will still be doing 3x5.
I was paying you a compliment (based on what you do) by saying that you are one, in comparison to most people.
You are almost of antediluvian age, yet have managed to escape all sorts of injuries and are still training like you are bloody 20 years old.
I hope the term antediluvian escaped your attention.
Anyway, I am flipping ancient and decrepit, like a lot of people here.
But we (=the rest of humanity and i) say kudos to you that are not.
narta
Member
I was just lucky not injuring myself and double lucky to have more than 3 working braincells: 1 for breathing, 1 for restraining me to act on my primal urges and 1 for listening older and wiser people. The last working braincell is still in kindergarten.
One a more serious note, training hard and heavy shouldn't be a one way ticket to injuring yourself. Just remind yourself on the way to the gym, that the extra rep when there is a twich or the 2.5lb plate when your form broke down ain't worth it.
malfeasance
Well-known Member
What would you have put on this list 20 years ago, that you would not include, today?
You certainly have a point, as 99% of people (made it up, no data, before the haters pile in) will be dealing with issues relating to injuries, accidents, overuse and so on. Some, sooner/much sooner than others.
But one can adapt things like reducing rom or using bands instead of weights, which may still allow you to perform movements that have become a problem.
I love the constant tension you can have using bands and, depending on what I am doing, they can end up working better for me than using other equipment.
People like a certain Monsieur here who arrive at the venerable age of 75, or something like that, and are still rocking it Louie Simmons style are outliers, I think.
Good for them. They will not be ancient and knackered like the rest of us.
I am not going to tag him as I hope he will miss this, or he will pull the nuclear button on me, after revealing his true age.
[ yes, you Senor, look:
Bench press
Squats
Deadlift
Just for three to start. Hammer curls come to mind as a fourth. Skull crushers come to mind as a fifth.
I was benching with three plates on each side, heck, I was even doing incline pressing with three plates on each side for 6-8 reps, when I decided at some point that I was hurting way too badly for this to be something I could continue doing as I have for decades previously.
And I had not touched a barbell bench, incline, or decline for years prior to winning a bodybuilding competition, so it is not a necessary movement, even though it used to be a favorite. Had you asked me 20 years ago, I would have told you it was 100% necessary and that you have to do them.
I have found that all of the above cause me issues. Squats, ironically, cause me issues because of the bench pressing. I simply cannot get me hands into position on a straight bar anymore, thanks to hugely reduced should mobility (among other shoulder issues).
I have found other ways of working the target muscles for all of these lifts with which I have difficulty today.
If I could travel back in time to tell my younger self, then my egotistical younger self would have said, "whatever, old man," and kept doing what I was going, LOL.
egruberman
Well-known Member
One of the things that got me into hypertrophy style programs was the fact that I injured myself deadlifting about two years ago. It's always been my best lift, not to say that I was every very strong, at peak I could pull 5 plates.
When I injured myself, it was nowhere near a max lift. Something went "pop" and couldn't walk right for half a year, as I kept re-injuring myself thinking I'd done adequate rehab. Got an MRI and all. Seems like gluteal tendinopathy and now I can't pull heavy enough without hurting myself to see any significant gains.
iris
Well-known Member
What you say is very representative of the issues most people talk about.
Back injuries are often caused by deadlifting and as for bench press, a lot of shoulder injuries are caused by that particular thing.
It's cool you are honest about it admitting that, even knowing what you now know, when you were younger you would have still done it.
You guys love that stuff.
You don't say "do you even bench" just because, right?
It's THE thing to do.
Do you find that you are now doing a little more unilateral work than you used to, or have you not got the patience for it?
I used to be more disciplined with that kind of thing.
Now, once I have done 3 sets of it on the day (maybe a couple of things supersetted) I start getting bored so, often, that's all I end up doing.
The great thing is that, regardless of limitations, you have used your knowledge to find ways around your injuries. I think that's quite important.
malfeasance
Well-known Member
I am not sure I understand what you are asking. What do you mean by unilateral work? One side at a time?
iris
Well-known Member
AlexDavis43
Member
In defense of Westside Barbell training: Louie Simmons invented glute exercises and some of the strongest people in the world did Westside.
One out of the 4 days is a glute-dominant lower body day.
I prefer to interpret this to mean: you don't want a weak and flabby ass.
One out of the 4 days is a glute-dominant lower body day.
I prefer to interpret this to mean: you don't want a weak and flabby ass.
narta
Member
Glutes are the largest musclemin the body. The posterior chain is the largest group of muscles on the body. Failure to train them properly will lead to an awfully long list of problems and pains in the older version of you
