Random Fitness Questions

Two 25 minute runs or three 16m40s runs would be best IMO. More work than 5x10 but you'll have a chance to give the legs at least one day of rest between runs

Happy Friday folks

Has anybody had issues maintaining progressive overload? Maybe it's just tiredness creeping into my training but got my squat up to 3x5 100kg last week, went this morning and finished with 90kg 3x6 - I'm not overly bothered by it but my goal is to get to 120kg 3x5 in the next 3 weeks so perhaps if somebody has some tips for reaching that I'd appreciate it, maybe it should be one day heavy, one day go for reps/form?

the baby bull elephant wrote: »

Unfortunately linear progression (which is what you seem to be describing rather than progressive overload) doesn't last forever. Eventually some other progression scheme has to be implemented. Depending on your size and training history upping your 3x5 by 20kg in three weeks may not be possible. It's certainly not impossible for everyone but it depends on the individual.

Are you following a set programme or doing your own stuff? Are you doing any accessory work? How's your bracing? These are all quick enough fixes depending on what you're doing that can help the weight go up. Especially the bracing. One day heavy and another light could be a good idea but it depends on a few things.

I think the one day heavy one day light will help with recovery.

Current program is just my own, 5 weeks in and I'm more than capable of hitting the 120kg squat now, I just have a complex that my form isn't right and that I should take it nice and slow. I don't think my bracing is great, I'll get a video and look for form tips - did it previously but the weight was waaaaay too low!

bluewolf wrote: »

When'd you deload

I took week 4 off squats and deadlifts if that counts?

The plan is to do 4 sessions per week, two push, two pull for 8 weeks so nearly there. Plan then is to take it handy for a week or two, then look to do one push, one pull and two days of cardio for 6-8 weeks again thereafter.

Alf Veedersane wrote: »

Twenty says they're only doing one of the two options but wondering of the other would be better :pac:

50 says the people asking these questions are going to drop running for the next 8min workout device on the home shopping channel

D'Agger wrote: »

Has anybody had issues maintaining progressive overload?

By 'progressive overload', I'm assuming you actually mean linear progression? - As in increasing load every training session.

5 weeks is far too early for linear progression to end. I'd guess you're either being greedy with your weight jumps, not recovering properly (food and sleep) and/or need to get your technique looked at by a coach. Or some combination of the above.

People tend to jump to more complex programming far too early when you could just fine tune the above and milk more gains out of LP. Even when that stops working you can make more simple changes like moving from 3x5 to 5x3.

Also, a three day full body split works better for LP in my experience, as you want to keep the number of exercises low and your exposure to them frequent. Basically something like the Starting Strength programme. If you want to look at my training log on here you can see examples of how to structure the week. I'm currently using LP to build back my strength after injury.

Alf Veedersane wrote: »

Twenty says they're only doing one of the two options but wondering of the other would be better :pac:

I used to do 7.5 and 10 ks but only got to the gym once or twice a week at weekends and then stopped when I had to work

I ve been doing fast workouts before work lately but not getting as much out of them, and yes its faster pace. My head says little and often, but is 10 to 20 mins good enough, that's my question. Sounds like it is...

Anybody got a good source for cheap resistance bands? I keep buying them and losing them

Cill94 wrote: »

By 'progressive overload', I'm assuming you actually mean linear progression? - As in increasing load every training session.

5 weeks is far too early for linear progression to end. I'd guess you're either being greedy with your weight jumps, not recovering properly (food and sleep) and/or need to get your technique looked at by a coach. Or some combination of the above.

People tend to jump to more complex programming far too early when you could just fine tune the above and milk more gains out of LP. Even when that stops working you can make more simple changes like moving from 3x5 to 5x3.

Also, a three day full body split works better for LP in my experience, as you want to keep the number of exercises low and your exposure to them frequent. Basically something like the Starting Strength programme. If you want to look at my training log on here you can see examples of how to structure the week. I'm currently using LP to build back my strength after injury.

Sorry, never came back to this last week

Linear progression yes, though I don't think I'm doing anything overly complex or being too greedy with the jumps. If anything, I feel like I've taken my time getting back to a certain level of lifting, that I have been at before - perhaps a little bit better i.e. I've done 3x3 on 100KG squat previously, currently doing 3x5, before I was doing bench of 3x5 70kg, now at 75kg and will be going up to 80 by the end of this week or start of next week most likely. I've been getting rest and eating well - I think I've seen some pretty decent results 5 weeks in.

So I guess I'm happy with the consistency I've put in with the 4 day (x2 push, x2 pull) sessions I've been doing. I reckon if I keep it up for another three weeks I'll see continued improvement but perhaps sticking to a program other than one I've just put together myself like Starting Strength would be a good idea. I think with the squat & deadlift there's a bit of fear of not being able for the weight and injury. I'm barely comfortable with 100kg (3x5), should I start working towards 3x8 before going up to 110kg?

D'Agger wrote: »

Sorry, never came back to this last week

Linear progression yes, though I don't think I'm doing anything overly complex or being too greedy with the jumps. If anything, I feel like I've taken my time getting back to a certain level of lifting, that I have been at before - perhaps a little bit better i.e. I've done 3x3 on 100KG squat previously, currently doing 3x5, before I was doing bench of 3x5 70kg, now at 75kg and will be going up to 80 by the end of this week or start of next week most likely. I've been getting rest and eating well - I think I've seen some pretty decent results 5 weeks in.

So I guess I'm happy with the consistency I've put in with the 4 day (x2 push, x2 pull) sessions I've been doing. I reckon if I keep it up for another three weeks I'll see continued improvement but perhaps sticking to a program other than one I've just put together myself like Starting Strength would be a good idea. I think with the squat & deadlift there's a bit of fear of not being able for the weight and injury. I'm barely comfortable with 100kg (3x5), should I start working towards 3x8 before going up to 110kg?

Agree with TBBE. If you're just about comfortable with 100kg, then why would you add 10% on? I wouldn't suggest going to 3x8 either if you're barely comfortable with 3x5.

Progression is progression. If you add weight or you do a set better or more comfortably...they're all progression. You're in no hurry so stop looking at 10kg jumps on squat and deadlift.

D'Agger wrote: »

Because gainz bruh :pac:



Nail on head here, I just had it in my head that I should be progressing more or that I've plateaued somewhat but I'll keep on keeping on with what I'm doing for now without any major jumps in weight.

A chap formerly of this parish had a shoulder injury that kept him from benching and squatting for a year. Started back with an empty bar...adds 2.5kg every session and just got back to 100kg.

I get that people want to progress faster than that but play the long game. You want to get stronger. You don't need to rush that to hit an arbitrary target in an arbitrary number of weeks.

D'Agger wrote: »

Sorry, never came back to this last week

Linear progression yes, though I don't think I'm doing anything overly complex or being too greedy with the jumps. If anything, I feel like I've taken my time getting back to a certain level of lifting, that I have been at before - perhaps a little bit better i.e. I've done 3x3 on 100KG squat previously, currently doing 3x5, before I was doing bench of 3x5 70kg, now at 75kg and will be going up to 80 by the end of this week or start of next week most likely. I've been getting rest and eating well - I think I've seen some pretty decent results 5 weeks in.

So I guess I'm happy with the consistency I've put in with the 4 day (x2 push, x2 pull) sessions I've been doing. I reckon if I keep it up for another three weeks I'll see continued improvement but perhaps sticking to a program other than one I've just put together myself like Starting Strength would be a good idea. I think with the squat & deadlift there's a bit of fear of not being able for the weight and injury. I'm barely comfortable with 100kg (3x5), should I start working towards 3x8 before going up to 110kg?

10kg jumps are too much as the lads above have already said. At the stage you're at now (mid to late novice I would estimate) you'd be best just taking 2.5kg jumps.

I'd put the injury concern to the side. Most injuries occur from either ramping up the load too quickly or using bad technique. Get a form check off a good coach and don't make crazy jumps and you'll be fine. No need to go to 3x8, just try 102.5kg next time. If you get all your reps and your form doesn't break down then try 105 the next time and so on. This will be easier to do on the 3 day split I mentioned.

And as another poster said already, it isn't mean to feel comfortable!

silverharp wrote: »

Question about hack squat , trainer added it to my prog , no added weight and told me to have feet low on the plate, reasonably close together(if I remember correctly) . he said not to worry about heels rising off the plate, I have seen elsewhere that this is not recommended, is that just for people adding a lot of weight? Or is it worth focusing on stopping?

You don't really need your feet to be so low on the plate that heels coming up is an issue. Lower on the plate just means more stress on the quads.

Is it a massive issue if your heels come up? No. Is it better if they stay down? Yes.

I just find it better to focus on getting more out of it in terms of muscle engagement and if your heels are coming up at the bottom, then it may affect that to some degree.

Reps4jesus wrote: »

Some people even deliberately come up onto their toes with a very narrow stance to really try target the quads. Wouldnt be doing that with a lot of weight however and really need to make sure your knees are ok when doing this.

Yeah there's a trade-off there...lower weight to do that versus heavier weight and keeping heels down. I know my preference would be for the latter. Even in the context of high-rep training.