TRS30 wrote: » Anyone done a cycle of GVT? If so how did you find it and what exercises did you use? Seems to be a few different variants out on the old web.
D'Agger wrote: » Absolutely, going to incorporate them into any session that involves deads/squats so twice per week basically. The exercise itself doesn't kill me, well able for them but yeah, legs are shot after them, navigating stairs is a balls
Brian? wrote: » That’s probably a sign they needed more work. It’ll get easier. There’s a tendency for people to rely on bilateral exercises to fix week points, but usually there’s also a left/right imbalance. The only way to know how bad is to get tested by a physio.
D'Agger wrote: » Haven't done monster walks from a quick google there but a variation of them for sure. Did lunges today, will aim to do them more, they kill me tbh, did deads today also but finishing on squats, it's like all your stabilizing muscles are shot and you're just not steady on your feet
Brian? wrote: » Have you ever done monster walks to warm up? I think the more unilateral stuff you can do the better. It's quite common to have one weaker glute that doesn't fire properly. Lunges can help here too.
Blacktie. wrote: » Ugh I miss proper squats and deads.
D'Agger wrote: » Thanks Brian, DLs are definitely catching my glutes and hamstrings plus core, will try to get glute raises in there too. Been using resistence bands to do stuff like clamshell and glute bridges to warm up too which is helping to both strengthen and have them firing for heavier lifting.
D'Agger wrote: » Yeah I wasn't sure if I had it braced correctly and I don't think I was performing the movement well i.e. I was leaned forward, trying very much to keep posture straight and weight on heels but yeah, will give it a crack with some weight this evening and see how I fare prior to Deadlifts and some lunges, I'll be like John Wayne for a few days
Mark Rippetoe wrote: » Where does the difficulty lie with front squats? Is it the unracking/bracing or the movement of the lift? I personally find it hard to front squat without a decent amount of weight on the bar.
VW 1 wrote: » I've always used relatively heavy front squat doubles as a deadlift warm up, something which Hanley would have us do when I trained at his gym. Definitely gets the glutes fired up and ensures your back and core are engaged, if that is what you are looking for.
Brian? wrote: » Romanian deadlifts and glute/ham raises are your friends there.
D'Agger wrote: » I don't think the gym has a safety squat bar tbh though I can have a better look around. I was thinking of the seated variation with a view towards building up to the full GM. I'd have a fairly weak back and abs - bad enough anterior pelvic tilt so ab roll outs are something I try to avoid, just find myself constantly going into my back and not my abs - I've been told by physios to avoid planks for APT but I do an easier variation of it and it's fine. Been working away with compound movements like squat, bench, deadlift, pull ups but want to work on where I'm weak which is abs, back, hips so it looks like GM or GM variations may help me here!
Alf Veedersane wrote: » Any reason why you're looking at variations of the Good Morning and not the Good Morning itself? Does your gym have a safety squat bar? I'd probably choose straight up Good Morning or using a safety squat bar or Romanian Deadlift (RDL) as an alternative to back extension. Seated GM takes a some of the work feom glutes and hamstrings out of it and is more about spinal erectors, I think. The front loading of the zercher variation does work the core a little harder but you need to hate yourself or have someone who hates you do your programming ( ) to persevere. If you want to hammer your core, ab rollouts will do that. You will have DOMS and turning in bed will not be pleasant for a couple of nights after you first bring them in but they are effective. And planks.
D'Agger wrote: » n00b query but looking to do good mornings with a barbell from a seated position. Are these effectively as good for your back as back extensions? My gym doesn't have a specific back extension machine so wondering if good mornings are the answer to that or if there's any other variation like the zercher shown that I could use. I've poor back & core strength so trying to implement things like hanging leg raises and stuff like this rather than just attempting to lift heavy - reckon they're a good accompaniment to squats/deadlifts/pull ups etc.
Alf Veedersane wrote: » Unsure if you hate yourself enough? Do zercher squats/good mornings.
caviardreams wrote: » Good point, and I am sure they struggled to get the few people they had on to talk. However, they could have even had a doctor or another expert on commenting about it, maybe a psychologist or somebody who would have experience dealing with women / older people who have taken them, or even just mentioned it a bit more often in terms of how the profile of a typical user these days has changed etc. Some people were shocked by it on social media even though I actually thought it was quite mild and was expecting a lot worse to be shown, and I think if they had thrown light on the fact that quite a few "ordinary" girls are now talking them too it would have been even more of a wake-up call.
Alf Veedersane wrote: » I suppose it may have been dictated by who was willing to talk about it. If no females would admit to it, then it's hard to include any meaningful content. But I agree it would have been good to shine a light on it.
caviardreams wrote: » I was a bit disappointed that it focused on the more typical young male" users rather than highlighting females who are using it as well. I thought this would have helped demonstrate the widespread use among non-traditional users now too as a result of the spread of social media / fitness in general and prep etc.
Keano wrote: » I saw that too but wasn't sold on his response tbh - "I've hardly grown" but then again I know nothing about that stuff but I'm guessing it could help keep them lean all year round?
whippet wrote: » I saw something on facebook where an influencer has come out to deny it was him. To be fair the ease of which drugs can be sourced needs to be highlighted - also the fact that the vast majority are being made up in bathtubs. Bizarrely I was only ever offered the stuff once and that was a couple of weeks ago when someone I know asked if i'd be interested in changing supplier as he could do me a decent deal -- it came as a shock to him that was I actually natty !!
Keano wrote: » I'm surprised there wasn't a thread on it anywhere! Twitter didn't even name the 'influencer'
