Fitness |OT| A New Era Begins

HammerOfThor

Member
Oct 26, 2017
1,401
I bought a few kettlebells. I'm trying to learn swings. These are so hard, probably because I'm activating muscles I've never otherwise used and instinctively want to use my arms, not my hips. Cleans have been easy to learn so far.

I'm using these two videos as guides:

The yoga stretch he does and the wall squats are painful lol

Using the pole to keep my back straight has been extremely helpful.
 

Psychotext

Member
Oct 30, 2017
5,323
I'm really, really, really hoping that I'm well enough to do an exercise session tomorrow.

I wouldn't care if I only use like 40% of my max HR... I just really need to do something to feel better.
 

Temascos

Member
Oct 27, 2017
2,221
I can't even work up a sweat in strength training, I want it to happen but it's just not clicking with me. Burpees, jumping jacks, planks, you name it and I feel completely unproductive doing it.
 
Oct 25, 2017
5,337
I would not consider sweat as a good marker for intensity, because I can certainly sweat while doing burpees but they do not creation enough tension to be considered a good strength training movement.
 

leder

Member
Oct 25, 2017
3,687
Just started having some pain that feels like a strain in the middle of my bicep. When I try to google bicep strain I only get results for elbow and shoulder tendon tears. Anyone ever experienced this before? I'm guessing it'll be fine in a week or so with rest and ice?
 

ArkhamFantasy

Member
Oct 25, 2017
8,089
I can't even work up a sweat in strength training, I want it to happen but it's just not clicking with me. Burpees, jumping jacks, planks, you name it and I feel completely unproductive doing it.
Whenever i was doing my standard 3x8 with 3 minutes of rest in between i wouldn't sweat either. When i switched to a program that revolved around a circuit with 30-60 seconds of rest i would sweat alot.
 

Oliver James

Avenger
Oct 25, 2017
2,449
Even during normal times you can exercise too much. This reads to me like you shouldn't be exhausted all the time, should drink water and sleep a lot. All of those things are also true for strength and hypertrophy training. I think the 45 minutes for 3 days is an arbitrary number since every person has a unique work capacity.

The only thing is it says you should be focused on strength maintenance. I'm not Dr so I don't know anything about that. I doubt even if I was trying I could gain any strength without real equipment anyway.
Yeah, that's my takeaway from it, that one should maintain whatever they have and not exert too much or one could have their immune system compromised. Not really sure about gaining strength without real equipment because bodyweight is a thing.
The

RPE (rate of perceived exertion) is a pretty good tool to gauge when you are accumulating the right amount of fatigue. For those that know the scale, an RPE range of 6-8 is ideal especially for us that don’t have access to a barbell/dumbbells, pull ip bar, etc
I'll look into that, thanks!
 

jvalioli

Member
Oct 27, 2017
332
Yeah, that's my takeaway from it, that one should maintain whatever they have and not exert too much or one could have their immune system compromised. Not really sure about gaining strength without real equipment because bodyweight is a thing.
I'll look into that, thanks!
Sorry, the strength comment was about myself and not in general. Since I train powerlifting I really only care about strength in the 1-3 rep range and there really aren't good bodyweight routines that will mimic deadlifting enough to keep my numbers up. I'll at the very least lose the mechanics of those movements and will have to retrain them. Shouldn't take too long tho as long as I don't lose any muscle mass.

Fwiw I don't know your level of experience but RPE can be very hard to gauge properly for beginners.
 

Laver

Member
Mar 30, 2018
345
Poland is under curfewsince Monday. I can't train outdoors anymore, which means I can't train muscle-ups. The goal was to do 5 in one set on my birthday in June, now I have to kiss that goal goodbye.

Sorry, the strength comment was about myself and not in general. Since I train powerlifting I really only care about strength in the 1-3 rep range and there really aren't good bodyweight routines that will mimic deadlifting enough to keep my numbers up. I'll at the very least lose the mechanics of those movements and will have to retrain them. Shouldn't take too long tho as long as I don't lose any muscle mass.
Interesting. What hinge exercise are you doing in the meantime?

Fwiw I don't know your level of experience but RPE can be very hard to gauge properly for beginners.
Not only that but things like recovery are a very individual thing that you have to figure out for yourself. Eg. I can't do full body workouts 3 times a week as 48 hours is not enough time for my joints to recover. I tried it several times in the past and I always got joint aches after 2 weeks. With split programs, I have to work out more frequently (4-6 times a week), but I always give myself at least 72 hours before repeating the same exercise which allows to me push myself way harder and is sustainable long-term. However, there are people who can do full body workouts 3 times a week just fine.
 

jvalioli

Member
Oct 27, 2017
332
Interesting. What hinge exercise are you doing in the meantime
Banded deadlifts
Banded hip thrusts
Banded hip pull through things. Forget what the actual name for this is
Banded single leg RDLs
Single leg heel touches
Sprinter lunges

I normally deadlift twice a week. High volume in the 300-350lb range and singles to triples in the 400-500lb range. Hip thrusts for volume once a week in the 400-450lb range.
 

sixteen-bit

Member
Oct 30, 2017
1,232
If you own a pair of those Bowflex selecttech adjustable dumbells, they're selling for like $800-$1200 on eBay now. I'm thinking about dumping mine and just re-buying whenever they get back in stock at retail...

The gyms being closed and the scam buyer horror stories are the only things making me reconsider.
 
Oct 25, 2017
5,337
I am hoping gyms reopen soon. While I am enjoying my current routine, I want to get back in the gym anyway. Plus, I had some work opportunity set aside because of all these closings... really shitty.
 

DvdGzz

Member
Mar 21, 2018
1,813
Lost another 5 pounds since this started. Reduced calories to about 2300 from 2800 since I can't lift no heavy ass weight. Pushups, pike pushups, pullups, single leg squats, and taking my dog for walks is all the exercise I get now. Miss deadlifts.
 

Tuorom

Member
Oct 30, 2017
3,165
Y'all should go for a walk and come back with a nice boulder! Tough on the forearm skin though haha


Banded deadlifts
Banded hip thrusts
Banded hip pull through things. Forget what the actual name for this is
Banded single leg RDLs
Single leg heel touches
Sprinter lunges

I normally deadlift twice a week. High volume in the 300-350lb range and singles to triples in the 400-500lb range. Hip thrusts for volume once a week in the 400-450lb range.
Have you ever done nordic ham curls?
 

Tuorom

Member
Oct 30, 2017
3,165
I have not done those but I do bridge curls on the floor. Not sure which is more difficult. What do you use to weigh down your feet when doing Nordic ham curls at home?
Nordic ham curls are much more difficult than bridge curls. Most people only do it eccentrically because the concentric portion is very hard.


You'd need something heavy and that wouldn't move. Perhaps a barbell and some chops to prevent rolling, a solid, low railing, if you can slide your feet under something raised....
 

TearablePuns

Member
Oct 26, 2017
7,166
Glad to see i'm not the only one that doesn't sweat during most of my workouts. I always found that to be weird, but i've been making gains, so hey, whatever lol
 

Nature

Member
Nov 1, 2017
506
Greasing the groove with chin ups going good since i installed a pull up bar a couple weeks ago.

In January I struggled to do 1 perfect chin/pull up with full rom. Now i can do 3 dead hang chin ups as my max when im fresh and it seems to be really blowing up my biceps and forearms.

Important to note im more overweight (fat) than i want to be, 5'10 male and 200lbs so I consider this huge progress.

Yesterday I done 22 reps of chins in total which is probably the most i ever done in a day. For the most part I was doing 2 consecutive reps per set but i think that's too close to failure for GTG training at the moment, my arms are sore today haha. Going to go back to 1 rep with rest in between and that should spare some fatigue and DOMS on my arms.
I would not consider sweat as a good marker for intensity, because I can certainly sweat while doing burpees but they do not creation enough tension to be considered a good strength training movement.
As Pavel Tsatsouline would say, do not confuse strength training with conditioning/endurance training. If the goal is to get as strong as possible then having a constantly elevated heart rate isnt necessary in the slightest as resting longer in between sets of lower reps (1-5) of relatively heavy lifts is better for strength training.

I prefer to keep them separate to get the maximum benefits of each. But you can also become a freak beast like Brian Alsruhe and do giant sets with everything (something like pullups to deadlifts to barbell rows to burpees, etc)
 
Oct 25, 2017
5,337
As Pavel Tsatsouline would say, do not confuse strength training with conditioning/endurance training. If the goal is to get as strong as possible then having a constantly elevated heart rate isnt necessary in the slightest as resting longer in between sets of lower reps (1-5) of heavy weight is better for strength training.

I prefer to keep them separate to get the maximum benefits of each. But you can also become a freak beast like Brian Alsruhe and do giant giants with deadlifts and squats.
That is pretty much my point. Strength/hypertrophy gains are about progressive overload/time under tension. Burpees, for most people and especially trained, will not promote much strength gains but is excellent for mitochondrial/energy improvements which to be fair can assist strength training.
 

Nature

Member
Nov 1, 2017
506
EDIT: Does anyone know if there's any evidence to the idea that running fasted (as in the morning) creates protein/muscle breakdown?

That is pretty much my point. Strength/hypertrophy gains are about progressive overload/time under tension. Burpees, for most people and especially trained, will not promote much strength gains but is excellent for mitochondrial/energy improvements which to be fair can assist strength training.
True. If you can afford them id switch exercises like burpees out for heavy kettlebell swings... which give you similar cardio conditioning while developing some real strength in your grip, lower back, hips, glutes etc. it's one of the best bang for your buck exercises.
 
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DvdGzz

Member
Mar 21, 2018
1,813
I figured out some ways to keep the weight heavy to avoid muscle loss. Dips between two chairs, one-armed chest pressed off an arm of the couch, pullups with and without a 25 pound dumbbell between my ankles, one legged squats while holding a dumbbell in one hand(working on balance but you can use your other hand to steady yourself on couch or wall.), and stacking a couple dumbbells and doing one armed shoulder presses(heaviest I own are 25s). I also own a 13 pound weighted vest that has been helping.