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Random Fitness Questions

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  • Registered Users Posts: 530 ✭✭✭new2tri19


    Thanks guys really detailed answers there it's a huge help for a new lifter. I probably did read the spreadsheet wrong alright and it's 5lbs increase for press exercises.
    The last set i have been doing amrap for the squat and deadlift I've been stopping at 20 reps. As I was overly cautious starting off very light I'm only at squatting and deadlifting my bodyweight now so it's easy enough to go on and do loads but don't want to get sloppy particularly with deadlift.

    It's very enjoyable the program I'd recommend it .I'll definitely have a look at them other programs mentioned when/if I exhaust this one.


  • Registered Users Posts: 12,696 ✭✭✭✭Dtp1979


    In my opinion, doing reps of 8+ on deadlift with a challenging weight Is asking for trouble


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    In my opinion, doing reps of 8+ on deadlift with a challenging weight Is asking for trouble

    Tbf, the reason for the high reps is because he's said the weight isn't challenging.


  • Registered Users Posts: 1,345 ✭✭✭Cill94


    Dtp1979 wrote: »
    In my opinion, doing reps of 8+ on deadlift with a challenging weight Is asking for trouble

    If all your training is based off weights you can do with solid technique, then I think it's fine.


  • Registered Users Posts: 1,345 ✭✭✭Cill94


    new2tri19 wrote: »
    Thanks guys really detailed answers there it's a huge help for a new lifter. I probably did read the spreadsheet wrong alright and it's 5lbs increase for press exercises.
    The last set i have been doing amrap for the squat and deadlift I've been stopping at 20 reps. As I was overly cautious starting off very light I'm only at squatting and deadlifting my bodyweight now so it's easy enough to go on and do loads but don't want to get sloppy particularly with deadlift.

    It's very enjoyable the program I'd recommend it .I'll definitely have a look at them other programs mentioned when/if I exhaust this one.

    Enjoy it :D The process of incrementally getting better in such a measurable way is what makes lifting such a fun hobby.


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  • I did one set of 12 deadlifts on Thursday and I'm really feeling it in my lower back now.. A fair bit more than usual but still in a good way I think. I went back to 5 and 5 with higher weights for the other two sets. Don't think I'm a fan of the higher reps. Really exhausting and a lot of chat online says to stay between 3-5 for them.


  • Registered Users Posts: 12,696 ✭✭✭✭Dtp1979


    Cill94 wrote: »
    If all your training is based off weights you can do with solid technique, then I think it's fine.

    Of course. I agree. But I think a lot of people will fool themselves with the deadlift into thinking they’re doing ok. It’s so taxing on the entire body and easy to cheat so when you get tired and technique starts to break down and you’ve 3 - 4 reps left, thats where I think it could all go pear shaped


  • Registered Users Posts: 1,345 ✭✭✭Cill94


    The problem with the deadlift is you can keep getting reps even when your back starts to round. Whereas in most of the other lifts, a major technique breakdown will just make you fail the rep. It takes a long time for some people to develop the awareness to feel themselves lose their back arch and cut the deadlift set.

    I wouldn't do high reps on deadlift too often myself but I can see the argument for more experienced people training for muscle gain, or with a light weight for a beginner learning the exercise.


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    I did one set of 12 deadlifts on Thursday and I'm really feeling it in my lower back now.. A fair bit more than usual but still in a good way I think. I went back to 5 and 5 with higher weights for the other two sets. Don't think I'm a fan of the higher reps. Really exhausting and a lot of chat online says to stay between 3-5 for them.

    If you're feeling it in your lower back, chances are it's not a good way


  • Registered Users Posts: 530 ✭✭✭new2tri19


    Tbf, the reason for the high reps is because he's said the weight isn't challenging.

    Yeah I concur it was my fault I started so light on deadlift wanted to work on form and in no rush so I'm just adding 5kg I'm at 80kg now took a couple of 10kg jumps as hadn't the weight plates combination needed. But there all done slow and on form (I hope) my AMRAP should come down soon enough as I add more . Thanks for advice .


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  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    new2tri19 wrote: »
    Yeah I concur it was my fault I started so light on deadlift wanted to work on form and in no rush so I'm just adding 5kg I'm at 80kg now took a couple of 10kg jumps as hadn't the weight plates combination needed. But there all done slow and on form (I hope) my AMRAP should come down soon enough as I add more . Thanks for advice .

    Better off starting light and work on technique tbh.




  • If you're feeling it in your lower back, chances are it's not a good way

    It isn't "sore". Just feels like the muscles each side of the spine got a serious work out. Did hyperextension as well at the end. Have been meaning to take another form video and post it here though.


  • Registered Users Posts: 1,345 ✭✭✭Cill94


    It isn't "sore". Just feels like the muscles each side of the spine got a serious work out. Did hyperextension as well at the end. Have been meaning to take another form video and post it here though.

    Probably just muscle soreness then. What you don’t want to have is any sharp burning/zappy type sensations, or excessive tightness.


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Cill94 wrote: »
    Probably just muscle soreness then. What you don’t want to have is any sharp burning/zappy type sensations, or excessive tightness.

    It's quite possible it was just muscle soreness from hyperextensions.

    But poor form on a deadlift will also cause muscle soreness because it's taking more of a load than it should. It doesn't have to result in a more acute set of symptoms.

    I know you know that but I just thought it was important to clarify.


  • Registered Users Posts: 746 ✭✭✭calfmuscle


    If the form is correct and it's just DOMS you should feel it in a few muscles groups, like hamstrings, glutes and or middle back and shoulders. If only in lumber spine you need to rethink your program and form.


  • Registered Users Posts: 1,033 ✭✭✭chases0102


    Hi all,

    Can anyone recommend a Full Body Kettlebell workout?


  • Registered Users Posts: 38,924 ✭✭✭✭Mellor


    chases0102 wrote: »
    Hi all,

    Can anyone recommend a Full Body Kettlebell workout?

    Snatch,
    Swing,
    Press,
    Row,
    Get up,
    Carry,




  • Increase weight or volume for hyperextensions? I'm on 3x15 and not sure if I should go to 3x20 or increase weight.


  • Registered Users Posts: 1,345 ✭✭✭Cill94


    Increase weight or volume for hyperextensions? I'm on 3x15 and not sure if I should go to 3x20 or increase weight.

    It doesn't really matter in my experience. Do one until you hit a wall and then try the other.

    Adding a pause or just doing timed static holds is also an option.


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Cill94 wrote: »
    It doesn't really matter in my experience. Do one until you hit a wall and then try the other.

    Adding a pause or just doing timed static holds is also an option.

    Or even just slowing the movement through the full range of motion.


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  • Registered Users Posts: 1,298 ✭✭✭RedRochey


    Newbie here, I've struggled with doing push ups, I'd be following a at home workout using only dumbbells and do ok with all the exercises except when it comes to push ups

    At best I could do 20 in a row at the start, but that quickly lowers when I try to do then again

    Any tips here? Should I be lowering my chest to the floor and locking out my elbows at the top?


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    RedRochey wrote: »
    Newbie here, I've struggled with doing push ups, I'd be following a at home workout using only dumbbells and do ok with all the exercises except when it comes to push ups

    At best I could do 20 in a row at the start, but that quickly lowers when I try to do then again

    Any tips here? Should I be lowering my chest to the floor and locking out my elbows at the top?

    Yep that's how you do them.

    If 20 is a max effort, then maybe look at doing 15 the first set and see if you can keep that level for a few sets before it drops off. It's just trying to balance effort and reps in order to accumulate more total reps across the sets


  • Moderators, Sports Moderators Posts: 3,010 Mod ✭✭✭✭Black Sheep


    If I understand you correctly, your first set of push ups is 20 reps. I take it that when you say it 'quickly lowers' you mean that you can't perform 20 in subsequent sets.

    That's not uncommon. If 20 reps is you working to failure, then if you rest 2-3 minutes it's still likely there would be a tapering off. It doesn't mean you're necessarily bad at push ups, you just won't fully recover from a set like that.

    There are different views on the value of working close to failure versus keeping a few reps in the tank, I think both approaches can be valid.

    In terms of push up form - there are endless articles and videos out there which are worth perusing.


  • Registered Users Posts: 1,780 ✭✭✭Patsy167


    As mentioned above, there's any amount of information on correct technique available depending on how you like to learn. I've been following this site for tips and have found it excellent - https://www.nick-e.com/exercise-library/calisthenics/upper-body/pushup/


  • Registered Users Posts: 1,345 ✭✭✭Cill94


    RedRochey wrote: »
    Newbie here, I've struggled with doing push ups, I'd be following a at home workout using only dumbbells and do ok with all the exercises except when it comes to push ups

    At best I could do 20 in a row at the start, but that quickly lowers when I try to do then again

    Any tips here? Should I be lowering my chest to the floor and locking out my elbows at the top?

    If 20 is your max, and you're aiming to beat that, you could give this progression a try.

    Session One: 4x5
    Two: 5x5
    Three: 5x6
    Four: 4x8
    Five: 3x10
    Six: 2x15
    Seven: 1x 20+

    And yes all reps should be hips and chest to floor, and then full lockout of elbows.


  • Registered Users Posts: 5,435 ✭✭✭caviardreams


    This is a good push up video imo
    https://www.youtube.com/watch?v=IODxDxX7oi4


  • Registered Users Posts: 38,924 ✭✭✭✭Mellor


    Cill94 wrote: »
    If 20 is your max, and you're aiming to beat that, you could give this progression a try.

    Session One: 4x5
    Two: 5x5
    Three: 5x6
    Four: 4x8
    Five: 3x10
    Six: 2x15
    Seven: 1x 20+

    And yes all reps should be hips and chest to floor, and then full lockout of elbows.

    In those first 4 sessions he is barely working imo.
    I like the set progression. But I'd flatten the jumps.

    Session One: 4x10
    Two: 5x10+*
    Three: 5x12
    Four: 4x14
    Five: 3x16
    Six: 2x18
    Seven: 1x 20+


    *Last set in session 2 to be as many as possible. And use that number to to recalibrate the jumps


  • Registered Users Posts: 1,345 ✭✭✭Cill94


    Mellor wrote: »
    In those first 4 sessions he is barely working imo.
    I like the set progression. But I'd flatten the jumps.

    Session One: 4x10
    Two: 5x10+*
    Three: 5x12
    Four: 4x14
    Five: 3x16
    Six: 2x18
    Seven: 1x 20+

    Yes mine is deliberately more conservative. The only downside to starting lighter is it takes longer to reach the goal, which is not really a negative imo. Starting easy and progressing slowly means making progress for longer, less chance of injury, and more room to work on technique (which it sounds like he's a bit iffy on).

    You have him starting with double the volume of his max reps, and then moving to treble that within three sessions. I personally think that's too much for some people, and riskier where injury is considered, especially given that beginners lack the experience to know when it's time to ease off.


  • Registered Users Posts: 38,924 ✭✭✭✭Mellor


    Cill94 wrote: »
    Yes mine is deliberately more conservative. The only downside to starting lighter is it takes longer to reach the goal, which is not really a negative imo. Starting easy and progressing slowly means making progress for longer, less chance of injury, and more room to work on technique (which it sounds like he's a bit iffy on).
    But it’s not progressing slower. Or taking longer to reach the goal. Both progressions hit the same reps in week 7 and go for a PR.
    If anything the bigger jumps first progression are more aggressive, where as the second is slow and steady even increases.

    I just think that the first few weeks doing 5-8 are not providing the required stress for somebody with a max on 20.
    You have him starting with double the volume of his max reps, and then moving to treble that within three sessions. I personally think that's too much for some people, and riskier where injury is considered, especially given that beginners lack the experience to know when it's time to ease off.
    2 x max reps is pretty low volume tbh. 3 sub-max sets is common, spreading reps over 5 sets is much lower intensity.
    Details weren’t provided, but they are maybe doing 50 reps over 3 sets as it stands. Only two weeks of the above have mire total reps and both do it with lower intensity sets.


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  • Registered Users Posts: 4,588 ✭✭✭LLMMLL


    Anyone know the location of a pull up bar (or something that could conceivably be used as one) in public within 5k of central Dublin? Am having an extraordinarily difficult time finding anything suitable (in.parks etc. )


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