Random Fitness Questions

Cill94

silverharp wrote: »

Question about weaker arm/grip strength ,

If your left arm is weaker, just limit your lifts to what the weak arm can do. Eventually it will catch up with the right.

Also..

Don’t use straps
Use chalk
Take a mixed or hook grip on deadlifts

Fixes most people‘a grip issues

Alf Veedersane

Cill94 wrote: »

Also..

Don’t use straps
Use chalk
Take a mixed or hook grip on deadlifts

Hook grip if you hate yourself enough.

I'd disagree on straps, to a point.

I hate them on deadlifts so it's not a bias. I just don't think it makes a massive difference - and now I think of it, silverharp uses a trap bar, unless I'm mistaken. So mixed/hook grips may not be the solution.

But if grip is a limiting factor on trap bar deadlifts, I'd use straps for the deadlifts and supplement it with grip work.

Cill94

Alf Veedersane wrote: »

Hook grip if you hate yourself enough.

I'd disagree on straps, to a point.

I hate them on deadlifts so it's not a bias. I just don't think it makes a massive difference - and now I think of it, silverharp uses a trap bar, unless I'm mistaken. So mixed/hook grips may not be the solution.

But if grip is a limiting factor on trap bar deadlifts, I'd use straps for the deadlifts and supplement it with grip work.

Hook grip is sore, but not that bad once you get used to it. I find the boost in grip strength definitely worth it.

His grip is weak, straps are a crutch. That’s the way I see it anyway. If you always throw straps on when it gets hard, your grip will always suck. I only use them for sets of 10 reps or more.

I used to have grip issues and above means I’ve never missed a deadlift from grip since. Just my experience anyway.

Alf Veedersane

Cill94 wrote: »

Hook grip is sore, but not that bad once you get used to it. I find the boost in grip strength definitely worth it.

His grip is weak, straps are a crutch. That’s the way I see it anyway. If you always throw straps on when it gets hard, your grip will always suck. I only use them for sets of 10 reps or more.

I used to have grip issues and above means I’ve never missed a deadlift from grip since. Just my experience anyway.

If I was saying to just use straps and do no grip work, I'd agree. But I said if his grip is limiting his deadlift, then use straps and maximise the work from the deadlift but also do grip work on top of it in the interim to minimise the imbalance.

I use straps on heavy rows because I want to make sure that I'm getting the most out of the rows and that grip isn't limiting what I get from them. Using straps isn't always a crutch.

silverharp

the chalk might be a good interim solution as it was probably moving a bit more in my left hand which was then hurting

Cill94

Alf Veedersane wrote: »

If I was saying to just use straps and do no grip work, I'd agree. But I said if his grip is limiting his deadlift, then use straps and maximise the work from the deadlift but also do grip work on top of it in the interim to minimise the imbalance.

I use straps on heavy rows because I want to make sure that I'm getting the most out of the rows and that grip isn't limiting what I get from them. Using straps isn't always a crutch.

I think the deadlift is the best tool for building the grip so I’d keep 90%+ of the work on that strapless.

Straps for rows occasionally are grand yeah. Was referring more to the deadlift.

Black Sheep

Another vote for straps not being a crutch, within reason.

My way of approaching it: Double overhand for quite submaximal sets. Hook grip for 80%-90% (Possibly not at the top end there, depending on reps) and then 90% or above ... bust out the straps and don't worry about it. Or if you've forgotten your straps, then mixed grip.

The above offers plenty of grip work at weights under 90%.

If you won't use straps for top sets / max efforts then you're short changing yourself out of handling the actually heavy weights that will drive progress and growth, and the deadlift is not mainly a grip exercise, although it is a great grip exercise also.

Incidentally my mixed grip is not that much weaker than my deadlift with straps, but I think it's reasonable to mention also that there can be a risk of bicep damage associated with mixed grip. Your mileage may vary but I think straps are a reasonable accommodation.

Alf Veedersane

Cill94 wrote: »

I think the deadlift is the best tool for building the grip so I’d keep 90%+ of the work on that strapless.

Absolutely keep the majority of the deadlift minus straps. But if grip is limiting in the short term, using straps to go beyond that limit is fine. You get the benefit of moving moving the weight that you can when grip isn't a limiting factor. And then you can do back offs without straps as well and/or do grip work like holding a loaded bar etc.

I'm only really talking about using straps to go beyond the grip limit rather than throughout.

Mellor

Cill94 wrote: »

I think the deadlift is the best tool for building the grip so I’d keep 90%+ of the work on that strapless.

Straps for rows occasionally are grand yeah. Was referring more to the deadlift.

If you want to build a grip, then avoid straps for deadlift to do that. But if you don’t particularly care about grip and only want to strengthen hips then might as well take the benefit of straps.

Mr. CooL ICE

Few static 10+ second holds at the end of every set, be grand. Helps most people's deadlift grip.

Personally, farmers walks are what made a big increase for my deadlift grip.

new2tri19

Should you wear a belt when lifting? I'm not doing 1 rep max type stuff is it only for lifting really heavy? thanks

Cill94

new2tri19 wrote: »

Should you wear a belt when lifting? I'm not doing 1 rep max type stuff is it only for lifting really heavy? thanks

You don't have to, but it helps.

Makes it easier to brace, which for most people will add kg's to the bar and is arguably going to make it safer.

I just throw it on when I get to about 80% of my max.

Mellor

Most people in the gym wearing a belt are wearing it wrong way, for the wrong reasons, wearing the wrong belt, and/or wearing it for pointless lifts.

But despite all that, yes there is a benefit to a belt as outlined above.

new2tri19

Got a belt in Decathlon its probably rubbish, I had it slightly higher than a normal belt around my abs so it helped me feel when my core was engaged. Did lots of squats and deadlifts 100 of each just practicing good form really deep squatting and breathing and bracing. I actually had a headache afterwards maybe I am exaggerating the breathing part of , strong inhale engage core lift then release the breath.

Cill94

new2tri19 wrote: »

Got a belt in Decathlon its probably rubbish, I had it slightly higher than a normal belt around my abs so it helped me feel when my core was engaged. Did lots of squats and deadlifts 100 of each just practicing good form really deep squatting and breathing and bracing. I actually had a headache afterwards maybe I am exaggerating the breathing part of , strong inhale engage core lift then release the breath.

Decathlon doesn’t seem like the kind of place that would sell good ones. Maybe I’m wrong. It’s worth investing in a good one as they should last a long time.

Some useful information about the breathing in this video: https://youtu.be/-I9LIsIpsQE

the baby bull elephant

https://www.strongerbyscience.com/the-belt-bible/

I held off for a long time on getting a belt but I'm glad I did get one. I only use it for squat and ohp but it's been very beneficial.

Alf Veedersane

I had one from SportsDirect and only really got a proper one when I decided I was going to do a competition.

new2tri19

Cill94 wrote: »

Decathlon doesn’t seem like the kind of place that would sell good ones. Maybe I’m wrong. It’s worth investing in a good one as they should last a long time.

Some useful information about the breathing in this video: https://youtu.be/-I9LIsIpsQE

That was a very helpful video thanks

Black Sheep

I have a 'cheap' belt, a 10mm IPF approved single prong from Strength Shop, and I have an expensive belt from Wahlanders. The Wahdlanders is a much nicer object and now that it's broken in it's more comfortable, but I think the Strength Shop belts are good for the money, especially for a first belt. I had one, passed it on when I got the Wahlanders, and then I ended up going back and buying another one to leave under my desk at work for training there.

Strength Shop belts are also vegan if anyone cares (An increasing number of people seem to).

The only advice I'd offer is if you're buying one with a prong fastening then go for single prong not double prong... Double prong is just a pain to fasten.

Alf Veedersane

Black Sheep wrote: »

I have a 'cheap' belt, a 10mm IPF approved single prong from Strength Shop, and I have an expensive belt from Wahlanders. The Wahdlanders is a much nicer object and now that it's broken in it's more comfortable, but I think the Strength Shop belts are good for the money, especially for a first belt.

Did it take long to break in the Wahlanders one?

The Strength Shop belt didn't really take any time to break in. Did have a little bruising the first few times I wore it but they were surprise bruises as I didn't feel any discomfort using the bel.t

hayoc

Mr. CooL ICE wrote: »

Few static 10+ second holds at the end of every set, be grand. Helps most people's deadlift grip.

Personally, farmers walks are what made a big increase for my deadlift grip.

I got Fat Gripz and I farmers walk with a heavy dumbell in one hand, no Fat Grip attached, and a slightly lighter one in the other hand, Fat Grip attached.

Fat Gripz.

Say 20kg, no Fat Grip, 15kg, Fat Grip. I walk the length of the gym, switch hands, then walk back.

Invariably my left hand starts to lose the grip on the Fat Grip hand by the last set.

I also use hanging from the pull up bars as both a stretch and a grip trainer.

Chalk helps for heavier deads too - I use a rock climbing chalk ball, its not as messy as the liquid chalk, doesnt leave chalk all over the equipment, and it lasts for ages (think Im on the same ball almost 2 years now).

Black Sheep

Alf Veedersane wrote: »

Did it take long to break in the Wahlanders one?

The Strength Shop belt didn't really take any time to break in. Did have a little bruising the first few times I wore it but they were surprise bruises as I didn't feel any discomfort using the bel.t

The Wahlanders is, as you'd expect, very hard leather when you first get it. I'm not sure at what point it became 'comfortable', but eventually it has ended up relatively supple. I've had it for about 2 years. I would buy from them again because they're in the EU and it's a nice bit of kit, but I think it's expensive even as handmade leather belts go.

Alf Veedersane

Black Sheep wrote: »

The Wahlanders is, as you'd expect, very hard leather when you first get it. I'm not sure at what point it became 'comfortable', but eventually it has ended up relatively supple. I've had it for about 2 years. I would buy from them again because they're in the EU and it's a nice bit of kit, but I think it's expensive even as handmade leather belts go.

At least you know the lifespan is probably decades.

Or until you get too fat for it.

Cill94

Black Sheep wrote: »

The only advice I'd offer is if you're buying one with a prong fastening then go for single prong not double prong... Double prong is just a pain to fasten.

Definitely second this. Single prongs are the easiest to use and least likely to break in my opinion. Rogue do some nice leather ones. My current one is from METAL and I really like it.

Alf Veedersane

FWIW, the person asking the question is primarily training for triathlons, in which case I'm not really sure shelling out on a decent belt is entirely necessary. I mean I know it's 'only' ~ €65 from strengthshop but I'm not sure it's entirely necessary if you're primarily looking to get stronger in order to minimise injuries.

Nothing wrong with getting one but from the context of the purpose of the resistance training, I don't think it's entirely necessary.

Black Sheep

In that context then, probably no belt required at all, really...

new2tri19

Would anyone be so kind as to critique my workout go easy as I am a newbie and I know the weights I lift are laughable compared to most.
Anyway i've started following GZClP plan i found online. 3 days a week ,a main lift 3 sets of 5 then a tier 2 lift 3 sets of 10 and then some accessory lifts. So today was Tier 1 squat and Tier 2 bench. You don't get a lot more guidance on what exactly to do for the rest of the workout.

What i done today.

Warm up
10 mins skipping.
10 mins hip mobility drills

The aim was 5 sets of 3 squats at 55kg last set is AMRAP
I didn't want to go straight into it so did
10x 20kg (empty bar) trying to go deeper than parallel
2x 25kg
3 x 30kg
3 x 35kg
3 x 40kg
3 x 45kg
3 x 50kg
then took 5 mins and did
3x 55kg 4 times off 3 mins rest and last set was amrap I managed 9 reps .
( was all that warm up necessary? ) the 5 sets of 3 are off 3 mins rest should you just stand around for this or do something else?

next up was bench press.

main set was 3 *(10 x 40kg )
warm up
10x 20
10 x 25
10 x 30
10 x 35
then 5 mins rest and managed the main set comfortably hard.

Next was choose your own exercise and do 3 sets of 15 last set AMRAP , I try mix these up during the week so I'm covering most of the body.
Today I chose to do Bent over row
warm up
10 x 20
main set was
15 x 25kg , 15 x 25kg and last set 20 x 25kg.

I then took 3 mins and did a "finisher leg routine" I found on youtube as it was squat day
https://www.youtube.com/watch?v=KyLnnatsE4w&list=PLuKSR49fVA-mGTthp6CR7APERz6dT30Ja&index=19

I then took another 3 mins and did a " finisher chest routine" as chest was Tier 2 exercise.
https://www.youtube.com/watch?v=VcluglbCrdQ&list=PLuKSR49fVA-mGTthp6CR7APERz6dT30Ja&index=22

And then for nothng but pure vanity reasons I did some bicep curls and tricep dips extensions with the barbell.

Am I going to see progress doing this kinda stuff I plan on increasing weights by 2.5kg each week but otherwise I'm kinda clueless and not sure if i've i'm wasting 90 mins doing this kinda stuff .
Thanks

Cill94

new2tri19 wrote: »

.

I'll answer your Qs as concisely as I can..

1. Warm-up looks fine. The amount of sets you do is very individual. Most important thing is that by the time you get to working weight you should feel more mobile and have practiced your technique. Somewhere between 3 - 5 warm-up sets is generally the sweet spot.

Also you need to do some upper body warm-up too.


2. Rest periods: Strength training means during rest periods, you rest. Now if you want to do some mobility exercises in between that's fine, but you should not be doing anything that's going to take away from your ability to do the next set. That means no push-ups between bench sets or anything like that.

3. Ditch the finishers. There's far too much in those vidoes. You're going to burn the candle at both ends here. If you want some stuff to do at the end, just follow the 5-3-1 assistance work templates. Look under 'Assistance Work' in this article: https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner

4. You'll definitely see progress so long as you keep making smart weight jumps and eating properly.

new2tri19

Cill94 wrote: »

I'll answer your Qs as concisely as I can..

1. Warm-up looks fine. The amount of sets you do is very individual. Most important thing is that by the time you get to working weight you should feel more mobile and have practiced your technique. Somewhere between 3 - 5 warm-up sets is generally the sweet spot.

Also you need to do some upper body warm-up too.


2. Rest periods: Strength training means during rest periods, you rest. Now if you want to do some mobility exercises in between that's fine, but you should not be doing anything that's going to take away from your ability to do the next set. That means no push-ups between bench sets or anything like that.

3. Ditch the finishers. There's far too much in those vidoes. You're going to burn the candle at both ends here. If you want some stuff to do at the end, just follow the 5-3-1 assistance work templates. Look under 'Assistance Work' in this article: https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner

4. You'll definitely see progress so long as you keep making smart weight jumps and eating properly.

Thanks mate , sound advice there i'll do what you said .

A couple of questions about supplements and weight lifting.

In general, is it worth taking a multi-vitamin like ON Opti-Men? I currently don't take anything. How about fish oil as well?
Creatine and Beta-Alanine. I'm interested in these if they can help me progress better. Should I just start taking them? I already take protein three times a week after the gym.
Pre-Workout. The internet seems split. I already have a big coffee before the gym. Is there any other ingredient I should look at individually to help give a boost?

Anyways, things are going well since I got back into it over the last few months. It was a bad few months for stress and weight loss before that, and figure I may as well go all in while the motivation is there and I'm putting the weight back on in better places. I was 65kg. Plan was 70kg. Dropped to 59.2kg. Back up to 61.5kg. Really want to get back to 65kg.