Random Fitness Questions

Cill94 · 08-02-2022 01:02PM

https://www.boards.ie/discussion/comment/118598527#Comment_118598527

I getcha. You’re probably just generally tight from inactivity. Lots of resources on YouTube for lower body flexibility/mobility that could help. Practicing the movements you want to be flexible in will be most efficient.

silverharp · 04-04-2022 02:30PM

Progressing upper body pull? was simple enough since last June was doing 10X3 Pull down , supported row and single arm Dumbbell raise, the 10 x 3s morphed into 5X6 as my progression was adding weight. I might have one more dumbbell increase in me in a couple of months. After the summer I do want to focus on pull/chin ups and possibly doing a few rungs on the monkey bars but in the meantime what sort of progression is worth looking at ? Im generally just interested in strength and to the extent it balances the push activity.

In terms of priority Im more lower body oriented and in terms of upper body I do the bones of 90 reps in an upper body push session, my main goal there is to up my OHP 10kg in however long that will take , the easy increases are behind me.

Sunny Dayz · 04-04-2022 05:46PM

Storage of home equipment

Over the last 2 years thanks to Covid lockdowns etc I've accumulated a few small bits - few sets of dumbells, few kettlebells, a set of weights and bar (also known as a pump set according to google) and a mat. At the moment they are thrown higgledy-piggledy under the stairs and taken out when I want to do a workout (usually 3 mornings a week). I don't really want to leave them out when not in use, prefer to have them put away after. Any ideas for storage, preferably under stairs.

Cill94 · 06-04-2022 11:02AM

https://www.boards.ie/discussion/comment/118878845#Comment_118878845

If you've been pushing hard at it for a while it might be wise to reduce your weights by 10-20% so your body can recuperate and be ready to start pushing again.

I also find that building a bigger base of volume work almost always helps break a plateau. Try getting weights you used to do for 3x10 up to 5x10 etc. If you find you can't do that then you're likely not eating/sleeping enough.

silverharp · 06-04-2022 11:26AM

https://www.boards.ie/discussion/comment/118887887#Comment_118887887

cheers, are you saying you would have a preference for working with a weight you can do 10 reps of over 5?

Cill94 · 06-04-2022 11:54AM

https://www.boards.ie/discussion/comment/118888034#Comment_118888034

Typically yeah. For volume work I just try to get 30-60 total reps. That could be 3x10, 4x15, 6x5 etc. Progressing the weight you can handle in that range will increase what you can do for 5s.

silverharp · 06-04-2022 12:33PM

https://www.boards.ie/discussion/comment/118888154#Comment_118888154

thats a plan.

Strumms · 15-04-2022 01:53AM

Sit up / foot anchor..

all, I probably have the wrong technique but I’ve been having to get anchoring my feet under my bike during sit ups.. not ideal as feet get sore fast so is there any devices that are designed to help ? I can just find this…and was looking to see if anyone is using one or an alternative…?

Black Sheep · 15-04-2022 01:32PM

An option is just to move away from conventional sit-ups / something that you feel requires anchoring of the feet, and look at a broader range of movements like Russian twists, side bends, leg raises and the McGill sit-up etc.

FintanMcluskey · 15-04-2022 01:37PM

How much effect does sensible alcohol consumption have on cardio?

Would 4 bottles of beer on a Sunday night have an effect on swimming long distances come Tuesday evening?

Usually 1.5km is no issue, but I had been abstaining from drink for a while, (as I focused on cardio) and my Tuesday evening swim was awful. Not sure if the alcohol could have been a factor.

Curious to know if I need to abstain completely when training

Cill94 · 15-04-2022 02:39PM

https://www.boards.ie/discussion/comment/118929385#Comment_118929385

Dumbbell or plate on top of the the feet does the trick. Feet get used to the pressure after a while.

Strumms · 15-04-2022 03:56PM

https://www.boards.ie/discussion/comment/118931010#Comment_118931010

Just tried it, works just perfectly, thanks !

Cill94 · 17-04-2022 01:09PM

https://www.boards.ie/discussion/comment/118930778#Comment_118930778

I don’t think you’re drinking enough or near enough to the swim for it to be a concern.

More likely to be something related to sleep, nutrition, or training structure. Or maybe you just had one bad workout! It happens

FintanMcluskey · 17-04-2022 02:10PM

https://www.boards.ie/discussion/comment/118938592#Comment_118938592

That's great, cheers for the reply.

Sounds ridiculous, but was hoping not to have to abstain from alcohol completely to maintain a fairly decent level of cardio.

Cill94 · 17-04-2022 04:06PM

https://www.boards.ie/discussion/comment/118938795#Comment_118938795

No prob. I know plenty of very fit people who regularly have a drink. Not something you'd have to almost knock on the head entirely unless you were at a very high level.

Patsy167 · 19-04-2022 02:26PM

Looking for feedback on the routine that I have been doing. Keen to get thoughts on exercise selection, volume, and anything I should add.

3 days per week I do the following routine. No massive goals, the only aim is to maintain a decent level of fitness and shape.

Split squat – 5x5

Lying hamstring curl – 5x5

Seated leg curl – 5x5

V-Bar pulldown – 5x5

Dumbell row – 5x5

Dips – 5x5

Black Sheep · 19-04-2022 04:06PM

https://www.boards.ie/discussion/comment/118946527#Comment_118946527

Repeating the same workout 3 times per week, week in week out, is not optimal. I would look to write yourself a "B" and "C" workout so that you're only repeating a workout every third session.

There are no 'bad' exercises in what you list above, but as a workout it could be more balanced.

You've got only one quad dominant movement (the split squats). If you were programming a quad slot in another workout I would do something like safety bar squats, hack squat, quad dominant leg press, leg extension... Whatever you like really, that's quad dominant. Lunges are an option if you prefer single leg for some reason.

Then you have two very similar hamstring movements. I would just retain one of them, and do the other one in one of your other workouts. If you do want another lower body movement here you could do something glute dominant like a barbell or dumbbell romanian deadlift.

Next you do your v-bar pulldown... Fine, I'm not the biggest fan, but for your other workouts you could program a wide or medium grip pulldown, or a single arm pulldown here.

DB row... Again, fine, you could program a landmine row, DB incline rows or seated cable row also for other workouts.

Dips... Your only chest / tricep movement. Alternatives for other days could be any kind of machine press, or DB bench etc.

Other general comments:-

You've got no direct arm training at all... No bicep, forearm or tricep work. No shoulder or rear delt work. There is no rule that direct training of these should be included, but I normally would look for them, personally.

The rep scheme of 5x5 is something you could also revisit, I just don't see it fitting well with the exercise selection here, it's probably more appropriate for compound lifts than if you're including a lot of single joint movements. On some of the single joint movements you've selected, like the leg curls, I would feel a bit more comfortable with what's going on if you warmed up properly and then did some higher rep sets, I'd be a little wary of loading heavily for low reps on a movement like that (personal view). Maybe look at 3x8, 3x10 or even a couple of warm-ups and one top set of 10.

Workout to workout I presume you're looking to progress weight and reps. So if you did your split squats with a set of 14kg DBs in one workout, and got all your reps, the next workout you'd pick up a pair of 16kgs. If you can't get all your reps with the chosen weight, you might look to 'rep it out' until you can.

Black Sheep · 19-04-2022 04:24PM

In case what I'm saying wasn't clear... You could rotate something like the following three workouts:-

"A"

Split squats

Lying leg curl

Close grip pulldown

DB row

Dips

"B"

DB lunges

Barbell romanian deadlift

Wide grip pulldown

Chest supported machine row

Incline DB bench press

"C"

Leg extension

Sitting leg curl

Pullups or medium grip pulldowns

Incline DB row

DB bench press

...

In general terms what you put first in a workout is what you're focusing on. I've left it the way you have, with a lower body bias. If you did ever want to prioritise your upper body more you might rejig your exercise order. And add more! Maybe a flat press followed by an incline / shoulder press and then some kind of direct tricep training.

Cill94 · 19-04-2022 07:48PM

https://www.boards.ie/discussion/comment/118946527#Comment_118946527

As has been said there, you’ve got no variety in sets and reps. If you’re training 3 times a week then you’d be better having light medium and heavy days.

No need for 2 types of leg curls. I’d swap one of those for something that works your lower back as you’ve nothing targeting that. E.g deadlift.

I’d also include some overhead pressing.

Maybe follow a programme online.

22-04-2022 12:45AM

What Android fitness app do you use to track your progress? I do both weights and cardio.

I have a Fitbit, but linking that is not essential to me.

ancapailldorcha · 18-05-2022 12:39PM

I've been going to the gym for about 2 years now in between lockdowns. I do an hour a go three days a week. I don't seem to be getting any stronger. It's not the end of the world as I'm just trying to look after myself but it'd be nice to see myself lifting heavier now and again. Is there any obvious reason why this might be.

the baby bull elephant · 18-05-2022 01:30PM

https://www.boards.ie/discussion/comment/119080131#Comment_119080131

What are you doing when you're in the gym? Are you following a structured programme with progression baked in or are you just doing your own thing?

ancapailldorcha · 18-05-2022 01:32PM

https://www.boards.ie/discussion/comment/119080360#Comment_119080360

My own thing. What do you mean by progression baked in? Sounds obvious but just checking.

the baby bull elephant · 18-05-2022 01:44PM

https://www.boards.ie/discussion/comment/119080367#Comment_119080367

So a proper programme isn't just a list of exercises as you sometimes see but will have a progression scheme built into it.

There's a few different models but generally you'll be increasing, weight, reps or sets. So you'll have a target to hit and once you do you increase one of these variables forcing your muscles to adapt to the greater load/volume and get 'stronger'.

Basic example would be linear progression. Where you add weight each session. Say you squat 100kg for 3 sets of 5 reps and are able to hit every rep ok, the next week you'd do the same reps and sets but at a weight of 102.5kg and so on. Obviously there's some limitations to this and you can't do it forever or people would be lifting insane weights but it is a good model for beginners or off-season athletes. GZCLP is a good example of it.

ancapailldorcha · 18-05-2022 01:47PM

https://www.boards.ie/discussion/comment/119080430#Comment_119080430

I see.

I'm nowhere near able to squat 100kg, sadly but I do see the point. If you keep increasing the weight like this, aren't you risking injury?

the baby bull elephant · 18-05-2022 01:53PM

https://www.boards.ie/discussion/comment/119080443#Comment_119080443

Eventually yeah and that's partually why I'd only ever advise someone use it for roughly 12 weeks as a general rule.

You'd be surprised by how quickly you adapt though. A lot of the gains at this stage are also neuromuscular at this stage as well.

It might be worth having a look at the r/fitness wiki. It sets a lot of this out in a pretty digestible way and links to free programmes that use linear and other progression models.

18-05-2022 01:54PM

Increasing weight isn't the only way to progress. You can add reps (max 12-15, depends on the exercise) or you can make your exercise harder.

An example of the latter would be for bicep hammer curls, it's harder to perform reps when you are holding the weight at the bottom (of the grip) so that it's harder to lift.

Another example is to focus on slowing down on the negative part, so again with bicep curls try to slow down as you lower. You can also add a two second pause at the transition between positive and negative for more resistance.

ancapailldorcha · 18-05-2022 02:00PM

https://www.boards.ie/discussion/comment/119080496#Comment_119080496

So, 12 weeks and switch to another program?

To be honest, I did check the wiki and found the array of abbreviations and terms a little off putting. I did watch some Mark Rippetoe videos to get the basics on the lifts and can do most of them reasonably well. I just feel like if I am going to put in hours a week, I might as well see if I can get a bit stronger.

I might have another look at that wiki. Thanks!

silverharp · 18-05-2022 02:33PM

https://www.boards.ie/discussion/comment/119080367#Comment_119080367

I dont follow a prog either but I have a generalised "philosophy" of do more work than the last session (if possible) , I write everything down , generally keep the no of reps the similar, so progress for a week could be upping the weight of one of the lighter sets but have still lifted more weight then last week or month.

If you pick an example say Back Squat, then maybe look at a variant or 2 and progress them in addition, for example front squat or a split squat, chances are after 2 or 3 months you might find it easier to add weight to the back squat.

A trick to "fool your brain" could be use smaller incremental weights, you can pick up 500g wrist weights that you can add to a barbell , so a yearly target of 1kg a month would be very doable. A landmine exercise would suit this too as you are only adding 1.25kg at a time

ancapailldorcha · 18-05-2022 02:35PM

I have a program I made myself, essentially. I could post it if it'd help. I do also write down everything I do. I work in a lab so it's something of a habit.

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