Whats your killer exercise?

d-gal

What is your one demon exercise? The exercise that gives you some proper DOMS for a couple of days. I would say funnily enough it is lunges, DB or barbell. They just wreck me. Love the feeling I get when doing them, curse them the next day
Never happens with squats tho :cool:

Oryx

Chins. My arms ache like buggery. Lunges used to, but nowadays I seem to be used to em.

the drifter

i absolutely hate with a passion more than anything in the world.....good mornings...but i know there importance so suck it up and do them

itsallaboutheL

heavy Incline dumbell flyes, i know im a wuss

rubadub

Squats, because I rarely bother with them, I cycle and they bother me a bit.

Doing weighted negatives with pullups or dips kills me for days after.

Jimmy Bottlehead

Chins, and Incline DB press..... Achy breaky heart.

Brian?

Squats+Lunges and doing any negatives

Edwardius

Thrusters. Urgh.

Malteaser!

Stiff Leg Deadlifts. Hate them.

brianthebard

Malteaser! wrote: »

Stiff Leg Deadlifts. Hate them.

No way they're awesome! The doms afterwards are something else as well.

amazingemmet

Walking lunges or bulgarians done for low reps and multiple sets, also barbell hack squats

tbaymusicman

lunges:) especially when playing squash oh good lord do i suffer haha

BobbyOLeary

Push ups for some strange reason. High rep pushups and high rep air squats absolutely destroy me the next day. Heavy stuff doesn't bother me too much as long as I sleep and eat well.

Countermoon

the drifter wrote: »

i absolutely hate with a passion more than anything in the world.....good mornings...but i know there importance so suck it up and do them

?? 'good mornings' is an exercise?

For me, it's lateral raises & squats. The last few reps kill me~!

rubadub

Countermoon wrote: »

?? 'good mornings' is an exercise?

http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html

I have never done them, nor ever will! Bruce Lee did his back in doing them, no surprise there! looks like a demonstration on how not to lift stuff on a manual handling course.

Countermoon

That looks like a horrible exercise! There are easier ways to target the same muscles, without f*cking up your lower back!

gabgab

air squats are horrific, or chins for time,

And overhead squats,

My worst of all time for burning lungs and doms, proper burpees.........!!

celestial

Lots of lunges = lots of struggling up stairs the next day

kevpants

Countermoon wrote: »

That looks like a horrible exercise! There are easier ways to target the same muscles, without f*cking up your lower back!

Good morning's strengthen your lower back. They are THE best exercise for assisting in building a big deadlift and one of the best for building the squat.

The fact they look horrible is the point. There are definitely easier exercises, but why waste time on easy exercises?

kevpants

rubadub wrote: »

http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html

I have never done them, nor ever will! Bruce Lee did his back in doing them, no surprise there! looks like a demonstration on how not to lift stuff on a manual handling course.

And THAT is not a Good morning. That's a farkin ridiculous example of what a good mornng should look like.

This is a good morning:

https://www.youtube.com/watch?v=f1KzaEolrKk

WolfForager

kevpants wrote: »

And THAT is not a Good morning. That's a farkin ridiculous example of what a good mornng should look like.

This is a good morning:

https://www.youtube.com/watch?v=f1KzaEolrKk

I can already feel my back snapping, eww.

Incline bench press for me! Can't even cross my arms the next day :P

corribdude

20 rep squats are the only things that really give me DOMS. The most brutal ive tried would probably be bulgarian split squats, did them over xmas with light weights as that was all i had to hand and they were rough enough, id say theyd give serious DOMS with heavy weights.

Hanley

I've the worst DOMS in a long time today after my leg workout yesterday.

SLDL - 185kg x8

Oly squats (high bar, ass to grass, no belt):
*all done in one continuous set with about 15-20 seconds between each set*
180kg x5
140kg x5
100kg x5
60kg x20

Quads, hams, lower and upper back are FRIED today.

kevpants

I never actually answered the question.

Incline Bench. I don't know what path to push the bar up through, tend to flare my elbows and 50% of the time I finish the session with some kind of shoulder or elbow injury.

thirtyfoot

Does it have to be a weight exercise? If not, then this:

All out 450m run on track (going through 400m only maybe 1.5-2 secs off your race PB)
5mins recovery
All out 300m run on track (1-2 secs off 400m race pace)
4mins recovery
All out 250m run on track
3mins recovery
All out 200m on track

10 mins recovery and then repeat. It is the hardest exercise/session/drill ever but unfortunately if you have never done anything like it you will never know:) The problem with this session is the fitter and faster you get, the harder it gets, its beautiful in a sadistic way.

Either that or transition runs. For a 400m hurdler, do 300m over hurdles at race pace then run 200 to finish on the flat. Rest 15 mins, then repeat. The dinner you had 4 days ago is likely top come up:D

Weights never make me feel like I do after these sessions. Also, just remembered, anything on a rower. 1km all out where when you finish and you think your arse is going to detach from your body for about 10 mins afterwards.

the drifter

kevpants wrote: »

Good morning's strengthen your lower back. They are THE best exercise for assisting in building a big deadlift and one of the best for building the squat.

The fact they look horrible is the point. There are definitely easier exercises, but why waste time on easy exercises?

well said kev sometimes to achieve your goals you gotta do things your not going to enjoy..no one ever said the raod to a huge deadlift was going to be paved with daisys...

the drifter

Hanley wrote: »

I've the worst DOMS in a long time today after my leg workout yesterday.

SLDL - 185kg x8

Oly squats (high bar, ass to grass, no belt):
*all done in one continuous set with about 15-20 seconds between each set*
180kg x5
140kg x5
100kg x5
60kg x20

Quads, hams, lower and upper back are FRIED today.

you know you deserve them for being able to do sldl's with 185kg for reps!!!!

arybvtcw0eolkf

I'm one of those people who NEVER get DOMS or (whatever your view on it is!).

I get fatigued muscles, but never soreness.

delllat

Mairt wrote: »

I'm one of those people who NEVER get DOMS or (whatever your view on it is!).

I get fatigued muscles, but never soreness.

do 500 body weight squatts without rest and come back in 48 hours and tell us

BossArky

Barbell Lunges give me the greatest DOMS. I can feel them in my quads, hams and especially glutes for days after.

Squats don't seem to hurt that much any more. They just make me really tired.

It seems lunges are leading thus far.

delllat

kevpants wrote: »

I never actually answered the question.

Incline Bench. I don't know what path to push the bar up through, tend to flare my elbows and 50% of the time I finish the session with some kind of shoulder or elbow injury.

push it straight towards the ceiling

pushing it at an angle defeats the purpose of incline benching

arybvtcw0eolkf

delllat wrote: »

do 500 body weight squatts without rest and come back in 48 hours and tell us

Thats good, but I've no intention of doing that just to get sore!.

quirkster

deadlifts or flyes/incline db press


my back will be tight for days after back day, and chest will be too, cant figure out which gets me more - flyes or incline press

Cravez

I get pretty DOM'd up from pull-ups alot of the time. However, the last time i did barbell lunges with squats mixed in (i.e lunge left & right then 2 ATG squats) up and down a track, i quite literally was DOM'd up after the exercise let alone the next day. Never EVER felt an anything that hit the glutes as much as that

Jimmy Bottlehead

delllat wrote: »

do 500 body weight squatts without rest and come back in 48 hours and tell us

Unless you wanna piss your leg muscle out, don't

Shawn "Khosrow" Daivari posted on his web site that when he was in Europe, he wanted to train with Chris Benoit and Rob Conway and they warm-up by doing 500 Hindu squats. He said the average person can do 20 before cramping. I'd guess the average person could do closer to 100 on their first try, but they'll be hating life at around 60.
Anyway, he got up to 325 to 400 and couldn't walk the next day. Well, you are supposed to build up slowly. He said he couldn't bend his legs on the Raw show, but with the adrenaline, he still worked the tag match. He said he pissed red, puked five times and pissed a Dr. Pepper color. He found out he had broken down muscle fibers in his legs to the point they got into his kidney and was pissing it out.


Directly from his website:

You know the drill...I'm sorry...just don't expect these often I guess! Mania was awesome!
You should know what happened by now. I've become an active wrestler in the WWE roster it seems.
I hope I haven't disappointed anyone yet.

Now I'm gonna tell you a quick horror story about myself in Europe.

Chris Benoit and Rob Conway warm up before the matches by doing free standing Hindu squats. They usually
do about 500 a piece. It took them some time to build up to that many. The average person can do about 20
before cramping up. Someone in decent shape can do about 75-100. I wanted to give it a try so I went for it
and I did about 400...the last 75 were total crap with me using every ounce of my existence to get back up
so I'll say 325. The next day I couldn't even walk! I was so sore and tense in my legs that I couldn't bend
my knees past 45 degrees, and as the day went on my range of motion got less and less.

Two days later was RAW and I couldn't even bend my legs at all! Don't ask me how, because I don't know, but adrenaline is a crazy thing and I ended up working a tag match which you saw on TV. I hobbled back to the locker room and took a piss and to my amazement it was red.

The next day I was in even more pain and sick as hell. I puked about 5 times. I was managing Mohammad and got through another day. Came back to the locker room and my pee was blackish-brown. Like Dr. Pepper. Gave a sample to the doctor and he ran some tests on it and got back to me the next day

Turns out the red then eventually black was the actual muscle
fiber in my legs! They had been broken down so much they traveled into my blood stream
got to my kidneys and I ended up pissing it out. That's why i was so sick. Now I feel better after a couple days, just legs are really sore.

And that was my trip to Europe!

Chris benoit = dedicated. Also, psychopathic in his final days. See what squatting and creatine do!?

g'em

delllat wrote: »

do 500 body weight squatts without rest and come back in 48 hours and tell us

500? Pfft, there's a girl in somewhere-or-other doing ten times that amount in 60 mintues

https://www.youtube.com/watch?v=C4yQGxFJKw4

delllat

Jimmy Bottlehead wrote: »

Unless you wanna piss your leg muscle out, don't



Chris benoit = dedicated. Also, psychopathic in his final days. See what squatting and creatine do!?

thats completely untrue
500 squats wil not make u piss blood or make ur leg muscles disintegrate unless you have some kind of medical condition

i wasnt advising this workout,just saying to someone who thinks they cant get DOMS that this will bring it on for sure

i did it and couldnt get off the crapper the next day

delllat

g'em wrote: »

500? Pfft, there's a girl in somewhere-or-other doing ten times that amount in 60 mintues

https://www.youtube.com/watch?v=C4yQGxFJKw4

what a useful girl to have around!

quirkster

anyone else get dirty thoughts from that video?

Jimmy Bottlehead

delllat wrote: »

thats completely untrue
500 squats wil not make u piss blood or make ur leg muscles disintegrate unless you have some kind of medical condition

i wasnt advising this workout,just saying to someone who thinks they cant get DOMS that this will bring it on for sure

i did it and couldnt get off the crapper the next day

If you're not used to it at all, and simply power through on pride alone, then I don't see why it can't happen? I doubt it's made up for the sake of making himself look hard - he admitted he only got to 400!

the drifter

g'em wrote: »

500? Pfft, there's a girl in somewhere-or-other doing ten times that amount in 60 mintues

https://www.youtube.com/watch?v=C4yQGxFJKw4

seriously gem.....where do you find these things....

g'em

the drifter wrote: »

seriously gem.....where do you find these things....

YouTube = best procrastination tool in the world. Fact.

Looking up clean & jerk technique videos yesterday led to random blog led to CrossFit site led to this video on YouTube. Then fate stepped in and this thread just begged for linkage

sunnyjim

quirkster wrote: »

anyone else get dirty thoughts from that video?

It's not just my thoughts that got dirty from watching this video

As for the pissing red thing... Ugh. That's ****in' horrible! Didn't think that could happen from doing any bodyweight exerise!

MCOS

To most likely puke & have mad DOMS for 2 days
Tingle's sprint suggestion or a variation of it ex: (300m 3'R 100m 2'R)*3

To Most likely pass out and never sit on the same machine again
2K on a Concept 2 ergo as hard as you can go

To be unable to stand up, probably puke, probably pass out and have mad DOMS for a week
200 squat jumps in 7 minutes! .... and then do 20 burpees ... and then try to run up and down the stairs 20 times in one go!

For some upper body DOMS that will leave you unable to reach a light switch for 2 days
20 sets of press ups to fail each time 1 minute rest between sets

enjoy

oh and in a gym.. power cleans 10/9/8/7/6/5/4 adding 5kg each time 2 mins rest

itsallaboutheL

can we stop all this 5 million air this and 14 thousand bodyweight that, and just say do crossfit!:pac:

Jimmy Bottlehead

itsallaboutheL wrote: »

can we stop all this 5 million air this and 14 thousand bodyweight that, and just say do crossfit!:pac:

No.





*smiles*

Hanley

MCOS wrote: »

To most likely puke & have mad DOMS for 2 days
Tingle's sprint suggestion or a variation of it ex: (300m 3'R 100m 2'R)*3

To Most likely pass out and never sit on the same machine again
2K on a Concept 2 ergo as hard as you can go

To be unable to stand up, probably puke, probably pass out and have mad DOMS for a week
200 squat jumps in 7 minutes! .... and then do 20 burpees ... and then try to run up and down the stairs 20 times in one go!

For some upper body DOMS that will leave you unable to reach a light switch for 2 days
20 sets of press ups to fail each time 1 minute rest between sets

enjoy

oh and in a gym.. power cleans 10/9/8/7/6/5/4 adding 5kg each time 2 mins rest

Conclusive proof that DOMS =/= bigger and stronger, I think!