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Thread: RANT: R.I.P. Tyrbolift
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12-10-2017, 04:12 PM #3331
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12-11-2017, 01:25 PM #3332
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12-11-2017, 04:16 PM #3333
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12-13-2017, 08:13 AM #3334
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12-13-2017, 08:28 AM #3335
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12-13-2017, 08:47 AM #3336
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12-13-2017, 01:51 PM #3337
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12-17-2017, 03:04 AM #3338
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12-17-2017, 11:20 AM #3339
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12-17-2017, 11:42 AM #3340
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12-18-2017, 01:14 AM #3341
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12-18-2017, 01:55 AM #3342
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12-18-2017, 08:03 PM #3343
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12-18-2017, 11:57 PM #3344
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12-19-2017, 07:16 PM #3345
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12-19-2017, 10:09 PM #3346
It's an indicator you've successfully targeted those muscle groups — nothing more, nothing less. As you said it's not an indicator of growth. Do any exercise once or after a lengthy break and you'll probably be sore somewhere.
That being said it's easy to think once you stop experiencing DOMS you should "mix it up" and even more cringeworthy advice, "keep the muscles guessing." You want muscles to adapt to a given load. When they do you simply increase it. More reps. More sets. More weight. You can also increase the frequency and decrease rest times. Supply the body with enough protein, a surplus of calories, and adequate rest, and you'll see growth.
I've never subscribed to that thinking. The bar isn't moving by itself. If the angle and range of motion provided by a piece of equipment agrees with your joints and is targeting the right muscles then it's worth using.
I used the smith machine for shoulder press and it felt fine. When I went heavy on shrugs with straps, there was a problem. Popped a rib out a few times where it attaches to the spine. Felt like being shot. That never happened with a barbell because it was free to move either side. With the smith machine, straps, and a bunch of plates something had to give and it wasn't the smith machine.
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12-19-2017, 10:49 PM #3347
Maybe I shoulda said prerequisite?
Yeah. I'd say that between rest/frequency, volume, and intensity, that intensity would be a pretty crucial factor when consider progression? Not arguing, just kinda thought about it. Your rest time and frequency can only be reduced so much. Volume expansion is definitely on the other side of the field when talking about power or workload, but it can only go so far.
Right, I was just then thinking about how machine apparatuses can facilitate a good amount of workload on the muscles while simultaneously allowing for increase in intensity. I was kinda considering the thought that you might stagnate on freeweight with too much emphasis on stabilizers to that regard despite the necessary form cadence that DB's or BB's necessitate at basic levels.
Anyways, I've always found your personal insight to your workout approach interesting. Rather unconventional to what's commonly said around these parts, and has refreshed my forward looking in the gym at times.Last edited by GeneralSerpant; 12-19-2017 at 10:55 PM.
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12-19-2017, 11:47 PM #3348
I am in a sh*tty place.
Dislocated a shoulder november '16. Started training again in August after like a 4 year break or something. Gained like crazy in 4 months. Then dislocated a shoulder again a month ago, this time with a broken bone. There is not much I can do right now without pain, hence the Smith, which I never liked, except for shrugs, and cgbp. Pretty much my only option for chest workout atm. Free weight presses and flies are a no no, dips are a hell no no. When you know what you're doing, how to tweak the volume, tempo etc. doms will come, pump will come, and importantly growth will come. I just like the feeling of doms. My nutrition is impecable. I gained like 35 lbs back since august. Still have abs. Gotta love musle memory.
Oh yeah, both injuries happened because of/during a generalized seizure. So I might be epileptic now. Will know more soon after more tests.
¯\_(ツ)_/¯bb.com, a place that turned Deadlift into a forearm isolation exercise
and a place where 99% of 21 year olds have bad back and knees.
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12-20-2017, 12:55 AM #3349
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12-20-2017, 01:03 AM #3350
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12-20-2017, 01:33 AM #3351
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12-20-2017, 03:23 AM #3352
I guess another factor is how busy the gym is. Before I saw the light with 24hr gyms, I had a bad habit of turning up an hour before closing time so they were always busy. That forced me to be more instinctive with my training and more flexible with exercise selection. I might have wanted to do barbell rows but all the barbells were taken along with most of the DBs I'd use warming up on DB rows so I'd do them with a cable machine or Hammer Strength. Provided a machine agreed with my joints I'd keep using it. Gave me more options in a busy gym.
I also found training instinctively to be better overall. Rather than going in there and following a piece of paper that says I've got to do a certain exercise, with a certain weight for X sets and reps I'd do whatever I felt like doing. I'd know warming up whether to go heavy and chase a PR or focus on volume. I'd get as much satisfaction out of a 20 rep PR as I did a 5 rep PR. With volume workouts I'd focus more on sets of 8-12 and then do a back off set with really high reps, something I learned from following Hola's journal back in the day. I also liked rest-pausing on certain exercises. For example I'd sometimes go up to 80 reps on shrugs. Sounds ridiculous but I'd blast through the first 50, then take a few deep breaths in, knock out another 15, rest a few seconds, get 10, then 5, and I'm done.
At the end of the day all that matters is results. Certain exercises cause issues so rather than blindly following the parrots in forums who say you must do them you look for alternatives. If that means using more machines than freeweights, go for it. Not everyone was built to squat, bench, and deadlift.
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12-20-2017, 09:05 PM #3353
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12-20-2017, 11:14 PM #3354
Thank you, sir.
I really just couldn't make a workout outline work for me. I couldn't take a day off between workouts, nutrition wasn't right, I gassed out on sets too much, workouts were just not consistent. I remember trying to get into GVT or 5x5, but it crumbled. My last year at Hawaii I had a low frequency routine that included a chest day with flat bench BB followed by incline BB, 5 sets of 10 each. My next workout I would only expect to progress on one of the exercises, but when I hit the goal I would transfer progression to the other exercise. This is just between incline and flat bench mind you. It was the first time I made observable weight increases within a program.
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12-21-2017, 06:49 AM #3355
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12-21-2017, 07:08 AM #3356
Just my 2 cents but I think there are better options than 5x5. I mean you'll get stronger and gain weight provided you're eating enough but you're also excessively beating your joints with heavier weight than necessary for too long which can exacerbate injury and unless you've hit the jackpot genetically will probably have a few lagging weak points that over time will bother you.
At the other end of the spectrum are those pro bodybuilder split routines with a metric fukton of isos and drop sets. Somewhere between those two extremes is probably ideal.
When my training was more organized and less instinctive I typically liked an upper/lower split where I'd target lower reps one day on an exercise and then more volume a few days later. Once a week for a body part seemed too infrequent and also caused more DOMS. And for areas like side delts hit them 3x a week with lateral raises which obviously aren't taxing the CNS or causing much fatigue.
My philosophy was to use lower reps to build strength and then volume to get the most out of those strength gains, translating it into visible growth. One without the other was a compromise. In other words if all you did was higher reps you're probably not going to gain strength as quickly and if all you're doing are low reps you're probably not going to see as much growth as possible in areas like the chest, arms, side delts, calves, etc. Cliffs: do both.
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12-21-2017, 03:37 PM #3357
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12-21-2017, 04:56 PM #3358
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12-21-2017, 08:52 PM #3359
To be honest, I'm not sure which one I initially read, or the one I read before I took it up. Might have been Madcow, but really don't know. When I searched 5x5 and saw the name Madcow, I wasn't familiar with it and did actually think that this was the definitive 5x5 workout.
Anyways, it was just a standard one-day rest in between 5 sets of Bench/Squat/Rows (or maybe Bench/DL/Rows) with complementary work after each. What's your take on the difference between 5x5's?
A shame what they did to your rear license plate. Wrecking your car, then spray painting all over it that much..
How is the ranch otherwise?
Ambulance chase much?
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12-22-2017, 02:10 AM #3360
I just run with a 3-day cycle of chest back and lower-body. I started trying a push/pull emphasizing on arms, doing flies on biceps and lat-pulls on triceps days, but it wasn't that exciting. I slowly developed it back into bench and pull-ups, but I also kept the shoulder routines and do a lot more lateral raises and rear delt work.
I've never gotten around to using volume after strength gains so directly. I'll typically trade up my workout to exercises I'm interested in getting more involved in. High volume will just be for the sake of high volume long workouts, though I'd like to broaden the plateau out instead of falter soon.
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