I am getting started and would love to hear what ab routines everyone is doing on your off days...
I was thinking it would be a great time to utilize my AB Ripper X DVD from p90x...
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04-21-2013, 02:54 PM #8311
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04-21-2013, 06:23 PM #8312
Hi, I've read the workout and I understand how it works. I have my RMs now and I'm ready to start the first week tomorrow. What I'm worried about though is that my recovery might be an issue since I'm a university athlete and most of the drills we do focus on calves, quads, lower back, glutes and hamstrings. Basically all the parts(not sure) that calf raises, squats and SLDLs hit. I also think that it might lead to overtraining. So I thought that I'd just skip those exercises and focus on the rest. I'm curious though as to whether the workout will still be effective if I do skip the SLDLs, calf raises and squats?
Thanks!
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04-21-2013, 07:51 PM #8313
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04-22-2013, 12:47 AM #8314
Is this routine good for lower back health?? On this very site (/fun/catback.htm) Big Cat writes about how SLDL and bent over barbell rows are pretty dangerous for the lower back... he even goes on to say that a lifting belt MUST be used for these 2 exercise no matter how little weight or how few reps one does. I dont use a belt, and my weights are extremely low, is it necessary for me to start using one now? Can these exercises be substituted for anything else... like maybe a leg curl instead of SLDLs or something like that??
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04-22-2013, 02:18 AM #8315
- Join Date: Dec 2012
- Location: Devon, United Kingdom (Great Britain)
- Age: 49
- Posts: 177
- Rep Power: 145
Do you have specific lower back issue you have to work around? It's always acceptable to substitute in exercises if you have a pre-existing condition and an exercise will exacerbate it.
However, if you have a healthy lower back, start out with modest weights and progress at a sensible pace with good form, then you'll probably end up strengthening your lower back and preventing lower-back injuries. Pre-hab if you will.....
I reckon there's a lot of heroes who start out with a weight they can't manage with clean form, get sloppy with it and end up tweaking something. However, you could apply this to any lift really. Too heavy a bench with crappy form? Welcome to shoulder impingement! Too heavy on the squat with crappy form/weak core engagement? Welcome to lower back issues! Etc, etc.....
At the end of the day, a bad workman blames his tools. Learn the requisite skills to use the tools properly and you'll end up making a beautiful cabinet..... swing a hammer around like a fool and you'll probably squash your thumb or take someone's eye out!
The responsibility for learning to use the tools correctly lies with you (and who's to say that you won't injury yourself by doing a substitute exercise with bad form as well?). This is without the consideration that you may end up making a poor exercise substitution choice that leaves out a part of the chain worked by the original lift and leads to imbalances (which in turn will probably express themselves as injuries further down the line).
My advice is: no existing injuries? Then do the program as written, because it's well balanced and will develop a more injury resistant physique in the long run (with the caveat that you must do the exercises correctly in terms of loading and form). Existing injury? Then try to find a sensible substitution that works the same kinetic chain without stressing or flaring it up. You may have to find more than one exercise to substitute depending on the nature of the injury and the lift you need to replace.
Anyway, I'm procrastinating because I've gotta do my C3W4 Heavy day next..... time to put the keyboard down and pick the Iron up!
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04-22-2013, 04:43 AM #8316
I don't have any pre-existing condition as such i just got scared reading Big Cat's articles... then again what you said makes sense so I think ill go on ahead with the original routine. At what weights of Bent Over Rows and SLDLs do you suggest getting a lifting belt for?? Can i manage without a belt for the time being... my lifts are very low and i dont really think it'll be an issue
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04-22-2013, 04:49 AM #8317
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04-22-2013, 05:57 AM #8318
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04-22-2013, 07:06 AM #8319
A few newb questions:
1) I'm about to finish my 3rd cycle in two weeks and wanted to add an exercise. I want to hit my chest more since that's where I feel I'm lacking the most. What kind of exercises do you guys recommend? Also, do I just add it to the end, after the calf raises, or would it be more beneficial to place it somewhere else in the workout?
2a) I'm six feet tall and weigh 168. I was about 164 when I started this. Obviously, I'm on the skinny side. I began taking protein, creatine, fish oil, and multi-vitamins about two weeks ago. I really want to be weighing north of 185 but I think I'm an ectomorph(sp?) and have a really hard time eating the necessary calories with food throughout the day. Would you guys recommend mass gainers or what are your suggestions?
2b) While I really want to gain weight, I also want to do cardio and try to get rid of this skinny guy belly that I'm carrying around. Today I jog/walked 3 miles. I plan on jogging on my off days and would like to work my way up to jogging 5 miles in a little over an hour. Does this just mean that I have to really up my calorie intake to compensate? How do I deal with this damn belly??
3) Sometimes when I'm benching, as the bar is nearing my chest, I feel a slight "clicking" in my right shoulder. I used to pitch in a Sunday league but haven't lately. Any idea what this could be? I'd hate to have an injury stall my progress. Any preventative measures you guys can recommend?
Thanks in advance!Last edited by Torero20; 04-22-2013 at 08:12 AM. Reason: Added more questions.
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04-22-2013, 07:17 AM #8320
Glad I caught this.
I faild my cycle 2 test day last week (just short on bench press and a few reps short on overhead press). I thought I had to do the cycle over again keeping the same weights for everything, but I just keep the weights the same for the bench press and overhead press right? Add 10% to everything else? That makes a lot more sense.
Need to recalculate my weights before the gym today
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04-22-2013, 07:19 AM #8321
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04-22-2013, 07:25 AM #8322
- Join Date: Feb 2013
- Location: United Kingdom (Great Britain)
- Posts: 1,924
- Rep Power: 1238
Is the highlighted part in any way accurate?
Try adding a little more to each meal - that's what I did and now I'm eating my bulking requirement (2,600 calories) with ease - I could easily eat more. And drink milk as well; drinking calories is much easier than eating them and there are loads of ways to do it, not just with milk. At first it might feel a bit like you're forcing yourself to eat, that's how it was for me, but the feeling passes before too long.
11 rep heavy day for me today - I'm almost certain I'm going to fail OHP next week, and SLDL might be joining it as well: my grip kept giving out towards the ninth or tenth rep. Everything else is looking good - I even noticed a bit of a quad trying to appear in the mirror at the gym today.Cut done with - basically unsuccessful first bulk as I did put on a lot of fat to go with the little muscle I added. I know what I did wrong first time round and won't be repeating it. Looking forwards to being able to eat a few hundred more calories!! At least I know I can cut fat efficiently: went from 143lbs to 120lbs and from 35in to 29in waist.
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04-22-2013, 07:37 AM #8323
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04-22-2013, 07:41 AM #8324
- Join Date: Feb 2013
- Location: United Kingdom (Great Britain)
- Posts: 1,924
- Rep Power: 1238
Cut done with - basically unsuccessful first bulk as I did put on a lot of fat to go with the little muscle I added. I know what I did wrong first time round and won't be repeating it. Looking forwards to being able to eat a few hundred more calories!! At least I know I can cut fat efficiently: went from 143lbs to 120lbs and from 35in to 29in waist.
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04-22-2013, 07:42 AM #8325
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04-22-2013, 07:46 AM #8326
- Join Date: Feb 2013
- Location: United Kingdom (Great Britain)
- Posts: 1,924
- Rep Power: 1238
Cut done with - basically unsuccessful first bulk as I did put on a lot of fat to go with the little muscle I added. I know what I did wrong first time round and won't be repeating it. Looking forwards to being able to eat a few hundred more calories!! At least I know I can cut fat efficiently: went from 143lbs to 120lbs and from 35in to 29in waist.
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04-22-2013, 08:31 AM #8327
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04-22-2013, 09:48 AM #8328
I recently fixed my diet, counting calories and macros, so I thought it's about time I fix my gym routine. A couple of questions is this routine good for someone on a cut? Question on the exercises can I do seated overhead press instead of standing, ez curl instead of barbell, and is a standing calf machine ok?
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04-22-2013, 11:12 AM #8329
C1W5 heavy day done. Failed on the bench press although wasn't expecting this. The rest went quite well.
What do you guys consider a fail on the barbell row? Does it mean not getting the bar high enough? (above waist? Against lower chest?)
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04-22-2013, 11:14 AM #8330
- Join Date: Feb 2013
- Location: United Kingdom (Great Britain)
- Posts: 1,924
- Rep Power: 1238
A question about the barbell row - is it OK to alternate pulling to stomach and to chest in order to hit more muscles during the same set, or is it best to stick to one method?
Cut done with - basically unsuccessful first bulk as I did put on a lot of fat to go with the little muscle I added. I know what I did wrong first time round and won't be repeating it. Looking forwards to being able to eat a few hundred more calories!! At least I know I can cut fat efficiently: went from 143lbs to 120lbs and from 35in to 29in waist.
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04-22-2013, 11:15 AM #8331
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04-22-2013, 11:17 AM #8332My Reviews and Logs: http://forum.bodybuilding.com/showthread.php?t=152226283
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04-22-2013, 12:12 PM #8333
I've been slacking since beginning of April. Had exams, cycle 3 started but left it after first heavy day. Didn't workout and didn't consume a proper diet either. Starting on 23rd April now, cycle 3 first heavy day. Back on my diet and regimen. NO SLACKING NOW!
It's just bodybuilding... y u heff to be mad?
Bulking on Candito Linear Program (Strength/Hypertrophy).
1RM Deadlift - 130kg
5RM Squat - 110kg
5RM Bench - 90kg (with spot)
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04-22-2013, 12:42 PM #8334
Had my first failure today on upright rows . Got 10 reps and about half of the 11th. It's my first cycle adding them in so I might have started a little heavy. Oh well, hopefully test day next week I'll be able to knock out 12 reps. The good thing is, I think they've helped with curls slightly.
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04-22-2013, 12:48 PM #8335
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04-22-2013, 12:53 PM #8336
Nailed Cycle 2 test day. Got everything, included bench which I failed the first cycle. Feelsgoodman.jpg, also been on 1k deficit this whole time so that feels even better, down almost 20lbs and strength still increasing, feelsgoodman2.jpg.
GL to everyone and on to cycle 3!x
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04-22-2013, 02:44 PM #8337
Hey guys I was wondering what you guys think about my pre and post workout snacks.
Pre workout
1scoop whey
1/2 cup oats
1 tbs natural peanut butter
Post workout
1 scoop whey
1 cup rice milk
Trying to figure out to take a banana pre or post or not at all
I'm working out tonight so thanks for any fast replies
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04-22-2013, 03:06 PM #8338
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04-22-2013, 03:15 PM #8339
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04-22-2013, 05:08 PM #8340
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