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AdmiralNaismith
03-31-2008, 05:15 AM
A basic bodybuilding mantra says if you're looking to gain strength, lift heavy weights with low reps. But is that always the case?

What if you've got an underdeveloped body part or muscle...lets say the nostrils. They've never really been worked hard, so the strength and stamina isn't there to seriously "kill them" on nostril day.

Is it best to stick with the mantra and do as much as you can with them once a week? Or is it better to hit them twice a week, or three times, or even daily? I've read some articles that talk about benching every day. I'm not sure why that's a good idea, as the body needs time to rest and recover.

So what is the best way to develop an underworked body part?

(Imagine flexing your huge nostrils and watching lesser men tremble in fear.)

GnomusMaximus
03-31-2008, 05:55 AM
I think some of it would depend if you wanted to make your nostrils bigger or stronger. Also I don't think cartilage would be able to handle much, but just for the sake of argument...the Russian/old Eastern block countries would have had you doing a lot of nose presses, including a bunch at lighter weight but with good speed. I suppose you could get a tendo unit and put it beside your head to measure how fast you were doing the nose presses.

AdmiralNaismith
03-31-2008, 06:17 AM
How often do you recommend doing the nose presses?

GnomusMaximus
03-31-2008, 06:25 AM
Me, or the Russian nose press experts?

GnomusMaximus
03-31-2008, 06:30 AM
According to the Russians, who have a long history of nose press world and Olympic champions here you go

Phase 1 - Volume: 4 weeks, nose press twice a week

Workout 1: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 2: 60% x 3, 70% x 2, 80% x 3 x 6 sets
Workout 3: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 4: 60% x 3, 70% x 2, 80% x 4 x 6 sets
Workout 5: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 6: 60% x 3, 70% x 2, 80% x 5 x 6 sets
Workout 7: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 8: 60% x 3, 70% x 2, 80% x 6 x 6 sets


Phase 2 - Intensity: 4 weeks, nose press twice a week

Workout 9: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 10: 60% x 3, 70% x 2, 85% x 5 x 5 sets
Workout 11: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 12: 60% x 3, 70% x 2, 90% x 4 x 4 sets
Workout 13: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 14: 60% x 3, 70% x 2, 95% x 3 x 3 sets
Workout 15: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 16: 60% x 3, 70% x 2, 100% x 1, (105% x 1) (110% x 1)
(Attempts in parenthesis are allowed extra PR attempts if the previous attempts were clearly submaximal.)

AdmiralNaismith
03-31-2008, 07:08 AM
That is fantastic! I'll be able to show off my buff nostrils in no time. I just have to figure out my 1RM for the nose press.

GnomusMaximus
03-31-2008, 07:15 AM
OK, now you need to tell me some good gyms up in Ottawa.

djl_ottawa
03-31-2008, 07:49 AM
So, do you need to not pick your nose then a couple of days before a competition? I mean, you would not want to bruise it.

GreenWave1
03-31-2008, 08:06 AM
So, do you need to not pick your nose then a couple of days before a competition? I mean, you would not want to bruise it.

You only pick while cutting!

GnomusMaximus
03-31-2008, 08:40 AM
That's a good question. On one hand since it's a press contest you would want it picked clean, but I wonder if boogers would have a rebound effect sort of a good squat suit only on the inside. Sort of like the old guys that used to put tennis balls behind their knees for squats. Goodness knows my youngest kid produces enough boogers for 10 people, I wonder if it would be child abuse to test this on him?

fitnessman
03-31-2008, 08:44 AM
Enough of this.