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  • Posted On: 05-22-18, 8:25 pm (EDT) #51

    My New Program, Please offer suggestions!

    May 22, 2018, 8:25 pm

    Ah I see. Okay so yeah I won't do 1x5 then since I am trying to get strong on deadlift and squat, but since squat is hard atm I guess I will go a bit lighter on squats and do 4x8-10.

     

    So Glute Bridges and Hip Thrusts are the best exercises for building strength and power for glutes?

     

    Also so should I in the mean time just do front Squat instead until my glutes get a bit stronger?

    And so how should I add glute bridge/hip thrust to the leg workout? Would this be good leg workout?: (Should I go light or heavy? So 4x8-10 or 4x4-6 on glute Bridges?)

     

    Front Squat 5x5 2-3 min rest

    Deadlift 5x5 2-3 min rest

    Barbell Glute Bridges 4x4-6 60-90 sec rest

    Leg Press 4x4-6 60-90 sec rest

    Laying Leg Curl 4x4-6 60-90 sec rest

     

    And lastly one thing about grip, for pulling movements (deadlift/row/pull-up) you want to grab the bar just above the base of your fingers right? So not in the palm and not in the fingers. And for pushing movements (bench/OHP/dips), grab the bar in your palm, right above the base of the thumb? Because recently I realized that my grip strength may not be the issue as much as just my hands hurting durng deadlift/pull up/hanging leg raises etc.. because my calluses tear really often. And I think it might be because I was grabbing the bar in the palm of my hand above the base of the thumb and the bar must have been digging into the skin where the calluses are and that's why my calluses are tearing so often I think?

  • Posted On: 05-23-18, 12:13 am (EDT) #52

    My New Program, Please offer suggestions!

    May 23, 2018, 12:13 am
    Posted by: Vect0rs

    Ah I see. Okay so yeah I won't do 1x5 then since I am trying to get strong on deadlift and squat, but since squat is hard atm I guess I will go a bit lighter on squats and do 4x8-10.

     

    So Glute Bridges and Hip Thrusts are the best exercises for building strength and power for glutes?

     

    Also so should I in the mean time just do front Squat instead until my glutes get a bit stronger?

    And so how should I add glute bridge/hip thrust to the leg workout? Would this be good leg workout?: (Should I go light or heavy? So 4x8-10 or 4x4-6 on glute Bridges?)

     

    Front Squat 5x5 2-3 min rest

    Deadlift 5x5 2-3 min rest

    Barbell Glute Bridges 4x4-6 60-90 sec rest

    Leg Press 4x4-6 60-90 sec rest

    Laying Leg Curl 4x4-6 60-90 sec rest

     

    And lastly one thing about grip, for pulling movements (deadlift/row/pull-up) you want to grab the bar just above the base of your fingers right? So not in the palm and not in the fingers. And for pushing movements (bench/OHP/dips), grab the bar in your palm, right above the base of the thumb? Because recently I realized that my grip strength may not be the issue as much as just my hands hurting durng deadlift/pull up/hanging leg raises etc.. because my calluses tear really often. And I think it might be because I was grabbing the bar in the palm of my hand above the base of the thumb and the bar must have been digging into the skin where the calluses are and that's why my calluses are tearing so often I think?

    Glute bridges are probably the best because you can move the most weight.

     

    You should still do back squats. Front squats will place more emphasis on your quads. If you still want to get the glutes stronger, back squatting ATG will help with that, as well as deadlifts AND direct glute work. I'm suggesting direct glute work because you said you seem to have stalled with squats.. direct glute work to get them stronger should help with that.

     

    Again.. pick one day to do higher volume squats (8-10 reps), and one day for the 5x5. Same with deadlifts. It's just a suggestion so that you aren't always going really heavy. But you can do 5x5s in the same workout if you want to. Still try to increase the weights where you can. That looks like a solid routine to try if your goal is power/strength training.

     

    Honestly man I grip everything the same I think lol. I don't really think about where I am gripping.. I just grip the bar as tight as I can, where I can. Tearing calluses can happen, so if you need to re-adjust your grip to avoid that, you can.

  • Posted On: 05-23-18, 12:53 am (EDT) #53

    My New Program, Please offer suggestions!

    May 23, 2018, 12:53 am

    Ok so I will just keep back squats instead of doing front squats.

     

    1. When I was asking to go heavy or not, I meant in regarding to glute bridges, would you suggest for that to go heavy (4-6 rep range) or go more volume (8-10 reps) given that I just want the glutes to get stronger for squats/deadlifts?

     

    2. Also I meant that can I for now do high volume (4 sets of 8-10 reps) squats EVERY workout, and do 5x5 for deadlifts EVERY workout for a few weeks until glutes get a bit stronger? I'm thinking that until my glutes get stronger perhaps I should go lighter so that I don't need any help from a spotter at the bottom of every rep on the squat?

     

    3. When you say it looks like solid strength/power routine, this will still be good for size too right? Because size is my main goal, but since getting stronger at the main lifts is important for that, and lower rep ranges seem to work better for me anyway that's why I made it like that. But since I am doing low rep ranges (4-6 or 5x5) on compound exercises, would you for isolation exercises suggest doing more volume, or is this enough volume even with this amount of reps/sets for pretty much all exercises?

     

    4. Speaking of grip, you've had a bicep tear from doing deadlifts right? So would you suggest to NOT use a mixed grip? So basically use double overhand for as long as you can, and then do double overhand with straps when the weight gets heavier?

     

    5. Lastly, (I Know this is a lot of questions lol) I have a question about progression also, aside from 5x5, do you recommend to increase the weight after hitting target rep range for one set or all sets on a given exercise, and does it depend on the rep range as I show in these examples?

     

    Just for Example: Barbell Bent Over Row Underhand Grip, 4 sets of 8-10 reps

     

    Last workout let's say I did:

     

    Set 1: 10 reps

    Set 2: 8 reps

    Set 3: 8 reps

    Set 4: 6 reps (but of course did two more reps after a 15 sec rest to finish the set like you said)

     

     

    Should I add 5 lb next time or wait till I hit 10 reps on all 4 sets?

     

    See the problem is that if the rep range is high (8-10 for example), it seems quite difficult to hit 10 for 4 sets in a row, and if I could the weight would be pretty light then. However when the rep range is low (4-6 for example), then if I add weight after only hitting 6 for one set next time I go up my reps are low i.e this:

     

    Barbell Bicep Curl 4 sets of 4-6 reps:

     

    Set 1: 6 reps

    Set 2: 6 reps

    Set 3: 5 reps

    Set 4: 3 reps

     

    Now next time when I added 5 lb, I got:

     

    Set 1: 6 reps

    Set 2: 5 reps

    Set 3: 3 reps (just barely)

    Set 4: 3 reps (just barely)

     

     

  • Posted On: 05-24-18, 12:13 am (EDT) #54

    My New Program, Please offer suggestions!

    May 24, 2018, 12:13 am
    Posted by: Vect0rs

    Ok so I will just keep back squats instead of doing front squats.

     

    1. When I was asking to go heavy or not, I meant in regarding to glute bridges, would you suggest for that to go heavy (4-6 rep range) or go more volume (8-10 reps) given that I just want the glutes to get stronger for squats/deadlifts?

     

    2. Also I meant that can I for now do high volume (4 sets of 8-10 reps) squats EVERY workout, and do 5x5 for deadlifts EVERY workout for a few weeks until glutes get a bit stronger? I'm thinking that until my glutes get stronger perhaps I should go lighter so that I don't need any help from a spotter at the bottom of every rep on the squat?

     

    3. When you say it looks like solid strength/power routine, this will still be good for size too right? Because size is my main goal, but since getting stronger at the main lifts is important for that, and lower rep ranges seem to work better for me anyway that's why I made it like that. But since I am doing low rep ranges (4-6 or 5x5) on compound exercises, would you for isolation exercises suggest doing more volume, or is this enough volume even with this amount of reps/sets for pretty much all exercises?

     

    4. Speaking of grip, you've had a bicep tear from doing deadlifts right? So would you suggest to NOT use a mixed grip? So basically use double overhand for as long as you can, and then do double overhand with straps when the weight gets heavier?

     

    5. Lastly, (I Know this is a lot of questions lol) I have a question about progression also, aside from 5x5, do you recommend to increase the weight after hitting target rep range for one set or all sets on a given exercise, and does it depend on the rep range as I show in these examples?

     

    Just for Example: Barbell Bent Over Row Underhand Grip, 4 sets of 8-10 reps

     

    Last workout let's say I did:

     

    Set 1: 10 reps

    Set 2: 8 reps

    Set 3: 8 reps

    Set 4: 6 reps (but of course did two more reps after a 15 sec rest to finish the set like you said)

     

     

    Should I add 5 lb next time or wait till I hit 10 reps on all 4 sets?

     

    See the problem is that if the rep range is high (8-10 for example), it seems quite difficult to hit 10 for 4 sets in a row, and if I could the weight would be pretty light then. However when the rep range is low (4-6 for example), then if I add weight after only hitting 6 for one set next time I go up my reps are low i.e this:

     

    Barbell Bicep Curl 4 sets of 4-6 reps:

     

    Set 1: 6 reps

    Set 2: 6 reps

    Set 3: 5 reps

    Set 4: 3 reps

     

    Now next time when I added 5 lb, I got:

     

    Set 1: 6 reps

    Set 2: 5 reps

    Set 3: 3 reps (just barely)

    Set 4: 3 reps (just barely)

     

     

    1. Go heavy if you want to get stronger. A 4-6 rep range would be good!

     

    2. If you want your squats to get stronger, you should still be training them for strength as well. Strength is a skill to a point. You need to practice it. Yes, you might need a week or so away from heavy squatting, but probably no more than that.

     

    3. If you know you respond well to that training in terms of adding size, then it's fine because you know it works for you. Everyone is different in that regard. So yeah.. do what works for you. If you're doing that twice a week it's probably enough volume for you. If you aren't seeing growth with it, you need to eat more and/or add in some more volume.

     

    4. Yes use double overhand for as long as you can, then switch to mixed grip.

     

    5. If you are aiming for 8-10, and you can get 10 on your first set and 8 on the second and third set, they yes increase the weight the next week, because you should still be able to get 8-10 reps for the first few sets, and at the end of the day, that's how you get stronger. So increase the weight where you can. If you get to a point where you move to a weight where you can only get 6 reps on the first set, then that means you probably need to hold back a bit until you can at least get 8-10 on the first set.

  • Posted On: 05-24-18, 12:17 am (EDT) #55

    My New Program, Please offer suggestions!

    May 24, 2018, 12:17 am

    Ok.

    Wait I meant do you recommend to NEVER use the mixed grip? And if so do you just recommend double overhand first, and when it's too heavy then switch to double overhand WITH straps?

     

    I ask because I know you had a bicep tear using mixed grip.

  • Posted On: 05-24-18, 1:01 am (EDT) #56

    My New Program, Please offer suggestions!

    May 24, 2018, 1:01 am
    Posted by: Vect0rs

    Ok.

    Wait I meant do you recommend to NEVER use the mixed grip? And if so do you just recommend double overhand first, and when it's too heavy then switch to double overhand WITH straps?

     

    I ask because I know you had a bicep tear using mixed grip.

    No you can still used a mixed grip. You just have to be careful and the main thing is the make sure your arms are straight when you pull the weight off the ground. It was me not having my arm locked out that cause my bicep injury.

  • Posted On: 05-24-18, 1:58 am (EDT) #57

    My New Program, Please offer suggestions!

    May 24, 2018, 1:58 am

    What would be lost by using straps rather than mixed? I know in powerlifting straps aren't allowed but otherwise why use a mixed grip if there is this risk, and since the option of using straps avoid this? 

     

    Also in either case, do you think chalk might be useful for me? I have never used it before but I'm starting to think maybe I should. By the way does it come off of clothes easily?

  • Posted On: 05-24-18, 2:08 am (EDT) #58

    My New Program, Please offer suggestions!

    May 24, 2018, 2:08 am

    Great question. On the note of chalk, I would highly recommend that you use some. Sweaty hands can make or break a lift, and chalk can quite literally add +100lbs to your grip strength. This is especially true if using low quality barbells without aggressive knurkling. If the gym doesn't allow it, use liquid chalk.

    As far as bicep tears are concerned, as a natural this should not be the greatest concern as your tendons/ligaments should develop at a proportional rate to your muscles. Provided that you are not overreaching (which should be fine with your program) and you use correct form, I do not forsee any bicep tears.

    However, you are mainly doing the deadlift for hypertrophy yes? In that case, double overhand with straps is perfectly acceptable especially for volume work. Since you're not a powerlifter there is no reason to be confined to their rules. With that in mind, I would use double overhand until your grip fatigues, then mixed grip if comfortable. But if you want to avoid any possible imbalances and seek not to use hook grip, then double over with straps is a fantastic option.

    Finally, yes chalk comes off easily. Simple water will remove it. Hope this helps!

  • Posted On: 05-24-18, 2:44 am (EDT) #59

    My New Program, Please offer suggestions!

    May 24, 2018, 2:44 am

    Hi AlphaDestiny,

     

    I actually started watching your videos about a month ago, some interesting stuff on there, and in fact you made me realize I should switch from PPL to Upper/Lower 4x a week.

     

    Anyway so yeah I might get some chalk soon then. So one thing though, what is the advantage of the mixed grip, because doesn't mixed grip & straps both just basically help you by making it harder for the bar to slip out of your hands? Aside from powerlifting where straps are not allowed, why would you want to use mixed grip instead of straps since it only seems to have disadvantage, plus also you have to switch hands every other set right?

  • Posted On: 05-25-18, 12:16 am (EDT) #60

    My New Program, Please offer suggestions!

    May 25, 2018, 12:16 am
    Posted by: Vect0rs

    What would be lost by using straps rather than mixed? I know in powerlifting straps aren't allowed but otherwise why use a mixed grip if there is this risk, and since the option of using straps avoid this? 

     

    Also in either case, do you think chalk might be useful for me? I have never used it before but I'm starting to think maybe I should. By the way does it come off of clothes easily?

    Some great input from Alex and I totally agree with what he said! Straps are OK.. but they should be more a last resort than anything, because you should always be working on your grip strength where you can. I would say use a mixed grip before you use straps, as Alex also said. Definitely grab some chalk.

     

    With a mixed grip yes it makes it easier (for some people) to grip the bar than double overhand, but you are still using your own grip strength to hold onto the bar. When you start using straps, that takes your forearms out of the equation a lot, and you won't be using your own grip strength anywhere near as much.

     

    Switching grip every other set is more of a personal prefernce. For the most part, you'll notice that you don't really get an imbalance if you don't switch which hand is over and which hand is under.

  • Posted On: 05-25-18, 12:40 am (EDT) #61

    My New Program, Please offer suggestions!

    May 25, 2018, 12:40 am

    Since I'll be using mixed for every working set I'll switch grip either every set or every workout or something. However, to make sure your arm is FOR SURE straight, should you flex the triceps before you pull? Not sure if this is a good or bad idea.

     

    Also will using mixed grip increase the amount I can do for double overhand (since mixed works grip)?

  • Posted On: 05-25-18, 12:52 am (EDT) #62

    My New Program, Please offer suggestions!

    May 25, 2018, 12:52 am
    Posted by: Vect0rs

    Since I'll be using mixed for every working set I'll switch grip either every set or every workout or something. However, to make sure your arm is FOR SURE straight, should you flex the triceps before you pull? Not sure if this is a good or bad idea.

     

    Also will using mixed grip increase the amount I can do for double overhand (since mixed works grip)?

    Yeah man flexing your tricep is a good mental cue to make sure your arm is straight.

     

    It probably will, yeah. Overtime, as you get stronger with a mixed grip, you should be getting stronger forearms too, and you will probably be able to lift weights with a double overhand grip that you weren't able to before.

  • Posted On: 05-25-18, 1:23 am (EDT) #63

    My New Program, Please offer suggestions!

    May 25, 2018, 1:23 am

    Okay great, now one other thing, I think I mentioned this before, but I do have minor scolosis, so mixed grip is still safe in that situation right?

  • Posted On: 05-25-18, 7:15 pm (EDT) #64

    My New Program, Please offer suggestions!

    May 25, 2018, 7:15 pm
    Posted by: Vect0rs

    Okay great, now one other thing, I think I mentioned this before, but I do have minor scolosis, so mixed grip is still safe in that situation right?

    Yeah it should be fine. The main thing will be being extra careful with your form and making sure you have it locked down with no spinal flexion, and make sure you pull straight - don't lean to one side. Have you been to see a doctor about your scoliosis to make sure it is still safe to deadlift in particular with it? Do you have a belt for extra support/safety?

  • Posted On: 05-26-18, 1:47 am (EDT) #65

    My New Program, Please offer suggestions!

    May 26, 2018, 1:47 am

    Well I found out I have mild scolosis a few years ago, around 22 degrees. After a year I came back to the doctor, and it not only wasn't worse, but even a few degrees less, although the doctor said it could have been an error as it's only a difference of a few degrees. Anyway, back has never bothered me normally or during sports or lifting. Also at the time though I hadn't even step foot in a gym and didn't even know what a deadlift even is so I have never asked him or just the normal doctor either.

     

    1. Also I have never used a belt. I don't know if/when I need one, some people deadlift 225 or more with a belt, others don't use a belt at 405 so I don't know whether I need one or not? Actually speaking of belts, weighted dips and weighted pull ups are getting really akward to do with dumbbells...maybe I need a dip belt (like the belt with chains that you can put plates on)? If so not sure where to get it and also wondering how you carry it around because carrying chains and stuff all the time I would think would be inconvient?

     

    2. Also today I just thought of the idea to film my squat and deadlift, and I think I see a big problem (aside from what you said about glutes being weak) in the squat, which I never noticed nor has anyone else, I have a butt wink which starts right as I go below parallel. What should I do? Coincidentally my friend has the exact same problem and it also happens right as he gets to parallel and goes below that.

     

     

    Also deadlift seems like form is very good but there's two things I am not sure about:

     

    3. Is it normal to feel your back after a set of deadlifts for like a minute or two (not pain but just feel it a lot)? It goes away before my next set but just wondering if it's normal or a sign that there's to much pressure put on the back, but if it is, I am not sure why because my form seems good. My back/lower back is never sore/hurts after a workout, pretty much the only muscle which ever gets sore is my hamstrings.

     

    4. Also how do you avoid hitting the knees when lowering the bar down? The bar bangs into my knees sometimes and it's a bit annoying?

     

    5.

    a) Lastly there's something recently I noticed with barbell curls. I'm at 70lb right now, and after a few reps I start to feel a little pain in the pinky side of my wrist on my left hand. This never happened until recently, and actually when I warmed up with the bar (45lb) this doesn't happen, it also isn't like every time it's a bit inconsistent. Why is this happening and what should I do, I know of course you can use the Ez-bar or dumbbells but that's just a way to avoid the problem, how do you get your wrists to not bother you during barbell curls?

     

    b) Also I've never payed much attention to this, but only after bicep curls, when I put the weight down right after I let go of the bar I feel a sharp pain for 2-3 seconds in the wrist and then it's gone. It never happens with any other exercise (even front squat which requires a lot more wrist flexibility), and it nevered happened during a set, just happens the moment I let go of the bar after a set?

     

    Thanks for all the help!

  • Posted On: 05-26-18, 7:27 pm (EDT) #66

    My New Program, Please offer suggestions!

    May 26, 2018, 7:27 pm
    Posted by: Vect0rs

    Well I found out I have mild scolosis a few years ago, around 22 degrees. After a year I came back to the doctor, and it not only wasn't worse, but even a few degrees less, although the doctor said it could have been an error as it's only a difference of a few degrees. Anyway, back has never bothered me normally or during sports or lifting. Also at the time though I hadn't even step foot in a gym and didn't even know what a deadlift even is so I have never asked him or just the normal doctor either.

     

    1. Also I have never used a belt. I don't know if/when I need one, some people deadlift 225 or more with a belt, others don't use a belt at 405 so I don't know whether I need one or not? Actually speaking of belts, weighted dips and weighted pull ups are getting really akward to do with dumbbells...maybe I need a dip belt (like the belt with chains that you can put plates on)? If so not sure where to get it and also wondering how you carry it around because carrying chains and stuff all the time I would think would be inconvient?

     

    2. Also today I just thought of the idea to film my squat and deadlift, and I think I see a big problem (aside from what you said about glutes being weak) in the squat, which I never noticed nor has anyone else, I have a butt wink which starts right as I go below parallel. What should I do? Coincidentally my friend has the exact same problem and it also happens right as he gets to parallel and goes below that.

     

     

    Also deadlift seems like form is very good but there's two things I am not sure about:

     

    3. Is it normal to feel your back after a set of deadlifts for like a minute or two (not pain but just feel it a lot)? It goes away before my next set but just wondering if it's normal or a sign that there's to much pressure put on the back, but if it is, I am not sure why because my form seems good. My back/lower back is never sore/hurts after a workout, pretty much the only muscle which ever gets sore is my hamstrings.

     

    4. Also how do you avoid hitting the knees when lowering the bar down? The bar bangs into my knees sometimes and it's a bit annoying?

     

    5.

    a) Lastly there's something recently I noticed with barbell curls. I'm at 70lb right now, and after a few reps I start to feel a little pain in the pinky side of my wrist on my left hand. This never happened until recently, and actually when I warmed up with the bar (45lb) this doesn't happen, it also isn't like every time it's a bit inconsistent. Why is this happening and what should I do, I know of course you can use the Ez-bar or dumbbells but that's just a way to avoid the problem, how do you get your wrists to not bother you during barbell curls?

     

    b) Also I've never payed much attention to this, but only after bicep curls, when I put the weight down right after I let go of the bar I feel a sharp pain for 2-3 seconds in the wrist and then it's gone. It never happens with any other exercise (even front squat which requires a lot more wrist flexibility), and it nevered happened during a set, just happens the moment I let go of the bar after a set?

     

    Thanks for all the help!

    1. Judge whether you need one or not by how you feel at certain weights. If you can lift 225lbs and feel safe without a belt, go for it. If you feel too much pressure building up, then maybe get one. They can be useful, but you only want to use one when you actually need it.. and don't use a dip belt. Get a proper lifting belt.

     

    2. You might just need to work on mobility a little bit. Watch the video below.

     

    3. That's normal yeah. Your lower back will be engaged and working to an extent, and as long as it's not in pain that's fine (and as long as there is no spinal flexion while deadlifting).

     

    4. You just have to lower the bar opposite to how you bring it up - doesn't need to be super slow or anything, but try to repeat the same movement pattern (you shouldn't hit your knees on the way up, so shouldn't hit them on the way down).

     

    5a. It's really hard to say. Could just be the way you are gripping the bar. But I had a bit of wrist pain too when I started lifting. Use wraps if you need to for a bit, but as you get stronger the pain should go away.

     

    5b. Don't just immediately let go of the bar. Put the weight down, and slowly release your grip. That might help.

  • Posted On: 05-26-18, 8:24 pm (EDT) #67

    My New Program, Please offer suggestions!

    May 26, 2018, 8:24 pm

    1.

     

    a) What do you mean by feel safe or feel pressure building up, like where would you feel the pressure?

     

    b) Also I meant in regards to weighted dips and weighted pull ups are getting really awkward to do with dumbbells...maybe I need a dip belt (like the belt with chains that you can put plates on)? If so not sure where to get it and also wondering how you carry it around because carrying chains and stuff all the time I would think would be inconvient?

     

    c) Also related to this, on my standing strict overhead press, at 95+ pounds my back starts to arch a bit sometimes ( I can feel my back a little when this happens). I train abs so why would I have any problem with staying tight/stable? A trainer at my new gym told me that core strength goes up overtime and that since I'm 17 it isn't well developed yet, and he suggested I do seated version when going heavy for some months/year, is this bs or legit advice? To me it doesn't make sense, I would think training abs and deadlifts/squats would improve core strength but what would you recommend in this situation? I don't want to hurt my back doing OHP but I like the standing version more than seated tbh.

     

     

    2. Which video?

     

    5.

     

    a) Wraps would help because you think the issue is the wrist not staying completely straight during the curl? When you say as you get stronger the pain should stop, do you mean the biceps or wrists or what will get stronger? Is there anything I can do specifically to help with the mobility/strength of the wrist? I would think mobility would be fine because I can front squat now.

     

     

     

     

  • Posted On: 05-28-18, 5:44 pm (EDT) #68

    My New Program, Please offer suggestions!

    May 28, 2018, 5:44 pm
    Posted by: Vect0rs

    1.

     

    a) What do you mean by feel safe or feel pressure building up, like where would you feel the pressure?

     

    b) Also I meant in regards to weighted dips and weighted pull ups are getting really awkward to do with dumbbells...maybe I need a dip belt (like the belt with chains that you can put plates on)? If so not sure where to get it and also wondering how you carry it around because carrying chains and stuff all the time I would think would be inconvient?

     

    c) Also related to this, on my standing strict overhead press, at 95+ pounds my back starts to arch a bit sometimes ( I can feel my back a little when this happens). I train abs so why would I have any problem with staying tight/stable? A trainer at my new gym told me that core strength goes up overtime and that since I'm 17 it isn't well developed yet, and he suggested I do seated version when going heavy for some months/year, is this bs or legit advice? To me it doesn't make sense, I would think training abs and deadlifts/squats would improve core strength but what would you recommend in this situation? I don't want to hurt my back doing OHP but I like the standing version more than seated tbh.

     

     

    2. Which video?

     

    5.

     

    a) Wraps would help because you think the issue is the wrist not staying completely straight during the curl? When you say as you get stronger the pain should stop, do you mean the biceps or wrists or what will get stronger? Is there anything I can do specifically to help with the mobility/strength of the wrist? I would think mobility would be fine because I can front squat now.

     

     

     

     

    1a. In your lower back / core.

     

    1b. Oh I see what you mean. You can probably find a decent one on Amazon to be honest, that will do the job. Just get yourself a bag to carry gear to the gym and it won't be inconvenient.

     

    1c. Doing them seated will basically take your core out of the equation for stabilization. So generally you can go heavier. It's probably just something you need to practice more with your OHP. Think about squeezing your glutes super tight as well to help keep your back from arching. If you aren't training your abs already to make them stronger too, I'd suggest that you start training them directly.

     

    2. Sorry! Video is now below lol.

     

    5a. Wraps just help to keep everything tight and sometimes that can help, that's all. It could be that their not straight.. I don't know, I haven't seen you curl. There's nothing you can do for strength really except keep lifting heavier. As for mobility, you can do simple forward and backwards finger bends.

     

  • Posted On: 05-29-18, 5:26 pm (EDT) #69

    My New Program, Please offer suggestions!

    May 29, 2018, 5:26 pm

    Thanks for the reply Scott, I think that answers a few things. So this is gonna be a really long post but hopefully this will sort out the other important things:

     

    I will actually go see the doctor sometime in the next month just to see how my back is since I've started lifting and I'll ask about that specifically. The only thing scolosis has affacted is that my left shoulder is slightly higher than my right shoulder, since I started lifting my shoulders now are back and not rolled forward anymore and my shoulders look more even now, although the left is still higher it's not as much as it used to be. Is it possible though to get my left shoulder to not be higher than my right shoulder, the doctor at the time said there's nothing you can do about that but do you know anything about fixing that?

     

    Honestly never noticed pressure in my core/lowerback but I will see when I deadlift next time. However, just yesterday watched this video (https://www.youtube.com/watch?v=u-mhjK1z02I) and I realized perhaps I wasn't keeping my core tight correctly, I do take in the breath and hold it, however I was sucking my stomach in (which is what I thought bracing meant) however in the video the guy explained it's the exact opposite; instead he said that you are trying to push your abs out while holding the breath so actually this is maybe why my back is arching during OHP and why I feel the deadlift in the lower back a bit after some sets because I may really not be that tight because I wasn't pushing my abs out. Just trying it not even doing an exercise you can feel the difference. Also probably wasn't taking as much air in as I should have...

     

    1. Now, regarding the video, so I'm a little confused, these two stretches Squat Position Hip Stretch (3 sets: 15-20 second hold), and Pause Squat Static Stretch (3 sets: 10-15 second hold) are you supposed to do both before every leg workout? I feel like my warmup maybe too much, if I was to do this then this is how my warmup would look like:

     

    Warmup:

    Rowing Machine 500m/treadmill 5 min

     

    Shoulder Band Pull Aparts 2 sets of 10-12 reps

    Shoulder Band Dislocator 2 sets of 10-12 reps

    Alternating Toe to Hand Touch 2 sets of 12 reps

    Scorpions 2 sets of 12 Reps

     

    Dynamic Stretches warmup which I got from Buff Dude's channel:

    Lateral Squats 1x20 (10 each side)
    Supine Bridge (glute bridge) 1x10
    Leg Swings - Side to Side 1x10 (each side) Front to Back 1x10 (each side)
    Band Walks 1x10 step each direction
    Ankle Mobility 1x10 (Each Ankle)

     

    and then the two in this video:

     

    Squat Position Hip Stretch (3 sets: 15-20 second hold)

    Pause Squat Static Stretch (3 sets: 10-15 second hold)

     

    and in addition to all this I of course do 1-2 warmup sets for Squats and Deadlifts...

     

    This seems a bit excessive do I actually need all of this? I just don't want to waste like 20-30 minutes just warming up lol.

     

    2. I do train abs directly (as I want the blocky look), could you tell me if this ab routine is good both for size and also to help core strength for OHP, Deadlifts, Squat etc...?

     

    Abs/HIIT:

     

    (I do the exercises in this order because of where everything in the gym is)

    Kneeling Cable Crunches 5 sets of 8-10 reps (For size)

    Facepulls 4 sets of 8-10 reps (Shoulder health, and Upper day is long as it is so I stick it in here)

    Cable Wood Choppers 3 sets of 12-15 reps (Not trying to get thick obliques so higher reps)

    Hanging Knee Raises with dumbbell 4 sets of 8-10 reps (also for size)

    Sprints 5 sets of ~80 meters with about 1 min rest

    Barbell Rollouts 4 sets of 8-10 reps (I think this really helps with stability but not sure?)

     

    3. Next I want to ask you about Hanging Leg Raises and Ab Wheel Rollouts:

     

    a) For hanging leg raises, so I a while ago was doing them on the captains chair, and I was getting around 15 so I switched to hanging knee raises, those got easy, however I still can't do straight leg raises even though I can do a lot of reps with hanging knee raises. Do I just have to build up to 30lb or something on knee raises to have the stength to do straight leg or what do I need to do?

     

    b) Also in terms of the actual form, some people say that you should not allow your feet to come behind you and to at the bottom keep them out slightly in front and not to disengage abs at the bottom because then the exercise turns more into a hip flexor exercise?

     

    c) For barbell rollouts, how would you suggest to progress with this exercise, I know doing it standing is harder, but it is extemely hard and I couldn't do even 1 right now, so how could you progress it? Unlike the ab wheel you can put on any weight you want so by adding weight to the bar will it make it progressivly more difficult and at some point I should be able to do the standing version?

     

    4. I saw that new video that you did at AT&T headquarters and at some point you were talking about tennis elbow. My left elbow is always a bit red, and I am not sure why, my elbows do pop occasionally but during exercises it only happened a few times when I first started doing dips because I at that time flared elbows out a bit too much, however I'm not sure why it's always red and why it's only on my left elbow not the right elbow too?

     

    5. And lastly regarding the bicep curls, so I can't tell for sure but I might towards the top of the curl be curling my wrist up a bit, it's not happening a lot, but perhaps when trying to get the last couple reps I start compensating a bit. Should I grip the bar harder or looser to prevent this? Or should I just ask someone to check when I'm doing a set and see if I am doing that at all?

     

     

     

  • Posted On: 05-29-18, 11:54 pm (EDT) #70

    My New Program, Please offer suggestions!

    May 29, 2018, 11:54 pm
    Posted by: Vect0rs

    Thanks for the reply Scott, I think that answers a few things. So this is gonna be a really long post but hopefully this will sort out the other important things:

     

    I will actually go see the doctor sometime in the next month just to see how my back is since I've started lifting and I'll ask about that specifically. The only thing scolosis has affacted is that my left shoulder is slightly higher than my right shoulder, since I started lifting my shoulders now are back and not rolled forward anymore and my shoulders look more even now, although the left is still higher it's not as much as it used to be. Is it possible though to get my left shoulder to not be higher than my right shoulder, the doctor at the time said there's nothing you can do about that but do you know anything about fixing that?

     

    Honestly never noticed pressure in my core/lowerback but I will see when I deadlift next time. However, just yesterday watched this video (https://www.youtube.com/watch?v=u-mhjK1z02I) and I realized perhaps I wasn't keeping my core tight correctly, I do take in the breath and hold it, however I was sucking my stomach in (which is what I thought bracing meant) however in the video the guy explained it's the exact opposite; instead he said that you are trying to push your abs out while holding the breath so actually this is maybe why my back is arching during OHP and why I feel the deadlift in the lower back a bit after some sets because I may really not be that tight because I wasn't pushing my abs out. Just trying it not even doing an exercise you can feel the difference. Also probably wasn't taking as much air in as I should have...

     

    1. Now, regarding the video, so I'm a little confused, these two stretches Squat Position Hip Stretch (3 sets: 15-20 second hold), and Pause Squat Static Stretch (3 sets: 10-15 second hold) are you supposed to do both before every leg workout? I feel like my warmup maybe too much, if I was to do this then this is how my warmup would look like:

     

    Warmup:

    Rowing Machine 500m/treadmill 5 min

     

    Shoulder Band Pull Aparts 2 sets of 10-12 reps

    Shoulder Band Dislocator 2 sets of 10-12 reps

    Alternating Toe to Hand Touch 2 sets of 12 reps

    Scorpions 2 sets of 12 Reps

     

    Dynamic Stretches warmup which I got from Buff Dude's channel:

    Lateral Squats 1x20 (10 each side)
    Supine Bridge (glute bridge) 1x10
    Leg Swings - Side to Side 1x10 (each side) Front to Back 1x10 (each side)
    Band Walks 1x10 step each direction
    Ankle Mobility 1x10 (Each Ankle)

     

    and then the two in this video:

     

    Squat Position Hip Stretch (3 sets: 15-20 second hold)

    Pause Squat Static Stretch (3 sets: 10-15 second hold)

     

    and in addition to all this I of course do 1-2 warmup sets for Squats and Deadlifts...

     

    This seems a bit excessive do I actually need all of this? I just don't want to waste like 20-30 minutes just warming up lol.

     

    2. I do train abs directly (as I want the blocky look), could you tell me if this ab routine is good both for size and also to help core strength for OHP, Deadlifts, Squat etc...?

     

    Abs/HIIT:

     

    (I do the exercises in this order because of where everything in the gym is)

    Kneeling Cable Crunches 5 sets of 8-10 reps (For size)

    Facepulls 4 sets of 8-10 reps (Shoulder health, and Upper day is long as it is so I stick it in here)

    Cable Wood Choppers 3 sets of 12-15 reps (Not trying to get thick obliques so higher reps)

    Hanging Knee Raises with dumbbell 4 sets of 8-10 reps (also for size)

    Sprints 5 sets of ~80 meters with about 1 min rest

    Barbell Rollouts 4 sets of 8-10 reps (I think this really helps with stability but not sure?)

     

    3. Next I want to ask you about Hanging Leg Raises and Ab Wheel Rollouts:

     

    a) For hanging leg raises, so I a while ago was doing them on the captains chair, and I was getting around 15 so I switched to hanging knee raises, those got easy, however I still can't do straight leg raises even though I can do a lot of reps with hanging knee raises. Do I just have to build up to 30lb or something on knee raises to have the stength to do straight leg or what do I need to do?

     

    b) Also in terms of the actual form, some people say that you should not allow your feet to come behind you and to at the bottom keep them out slightly in front and not to disengage abs at the bottom because then the exercise turns more into a hip flexor exercise?

     

    c) For barbell rollouts, how would you suggest to progress with this exercise, I know doing it standing is harder, but it is extemely hard and I couldn't do even 1 right now, so how could you progress it? Unlike the ab wheel you can put on any weight you want so by adding weight to the bar will it make it progressivly more difficult and at some point I should be able to do the standing version?

     

    4. I saw that new video that you did at AT&T headquarters and at some point you were talking about tennis elbow. My left elbow is always a bit red, and I am not sure why, my elbows do pop occasionally but during exercises it only happened a few times when I first started doing dips because I at that time flared elbows out a bit too much, however I'm not sure why it's always red and why it's only on my left elbow not the right elbow too?

     

    5. And lastly regarding the bicep curls, so I can't tell for sure but I might towards the top of the curl be curling my wrist up a bit, it's not happening a lot, but perhaps when trying to get the last couple reps I start compensating a bit. Should I grip the bar harder or looser to prevent this? Or should I just ask someone to check when I'm doing a set and see if I am doing that at all?

     

     

     

    With your shoulder, you would need to figure out if it's a bone asymmertry, or if it's muscle tightness that's causing one to side higher than the other. Go and see a physical/sports massage therapist if you can and they can probably figure out which one it is and potentially help you fix it (it's it's a muscle tightness/postural issue).

     

    Yeah bracing means taking in a breath, then flexing your abs as hard as you can, making that abdominal wall solid. Have you seen this video I made about it too?

     

     

    1. Your warm-up should probably be anywhere between 10-20 minutes (including warm-up sets). To be honest you probably can't really do too much warming up, as long as you're not going to failure and pre-fatiguing anything. You just have to consider that you're warming up EVERYTHING. You have shoulders, hips, lower back and legs in there so it will take a bit of time. If you're doing all of that though, you maybe don't need the 5 minutes on the rower. If you take that out, the other exercises shouldn't take any more than 15 minutes probably.

     

    2. That routine looks pretty solid. If you are working on core strength, doing some planks might help as well if you want to add those in somewhere!

     

    3a. Yeah you probably need a bit more training with the knees to work up to the straight leg raises. At this stage, do as many raises as you can with straight legs and just aim to do more and more each week!

     

    3b. Yes you should try to keep your hips forward and only use the abs. Sometimes when I do them I will kind of swing with momentum, but I have been training long enough that I know how to do them quickly but still engage the abs. If you need to, make sure you come to a stop at the bottom so you always engage your abs to bring your legs up.

     

    3c. Start on your knees and just keep working on doing more reps and/or more weight. Eventually you will get stronger!

     

    4. If it's red it could be that you are leaning on it somehow which makes it go red. Honestly I'm not sure on that one.. if it's not painful it might not be a problem. But if it is painful, maybe go and get it checked out.

     

    5. Grip it as hard as you can and just think about keeping it straight all the time. Eventually it will become second nature and you won't have to think about it.

  • Posted On: 05-30-18, 1:23 am (EDT) #71

    My New Program, Please offer suggestions!

    May 30, 2018, 1:23 am

    I can't see physical therapist but I would think it's a muscle tightness issue because If I think about it I can lower the shoulder to where it should be, if it was a bone asymtrey then wouldn't it be impossible to lower it just by thinking about it? It's just the moment I don't pay attention to it, it will go back up.

     

    I saw the video but I didn't realize that you meant to push the abs out in order to make them solid. Anyway can't wait to try this tommorow on Bench, Weighted Pull Ups, OHP, etc...!

     

    1.Ok, and you are saying I should do those 2 stretches from the video BEFORE the leg workout right? So just 2x a week before each leg workout?

     

    2. As for Planks, so I used to do planks waayy back when I first started but they were easy. However the planks in your ATP video were a lot harder. So I should do it that way right? Also should I just work up to 1 min and then add weight? How many sets like 4-5 at the end of my ab workout?

     

    3. For some reason I can't do a single rep of hanging straight leg raise without some momentum, I don't know how but a while ago I somehow did like 7 reps of toe to bar which is even harder...don't know how I did it haha.

     

    a) How much knee bend is allowed, or should your legs be literally a straight line?

     

    b) Also, what position are your shoulders supposed to be in, are you just in a dead hang position when doing the exercise or do you retract your shoulders down and back, and keep them there for the whole time until you finish a set?

     

    4. I think you are right, literally as I was reading your post I was leaning on my left elbow lol.

  • Posted On: 05-30-18, 11:37 pm (EDT) #72

    My New Program, Please offer suggestions!

    May 30, 2018, 11:37 pm

    Hey Scott I think the curl is good, today when I focused on gripping the bar really hard my wrists stayed straight and didn't bother me at all! Even when letting go of the bar rather than feeling a sharp pain for a few seconds like usual I barely felt anything. So yeah I think that must've been the issue.

     

    Oh and I applied the breathing today on OHP, my back was much better, wasn't arching like crazy like it was before. Only thing is I felt really tight when i take in the breath, unrack, do my first rep, when I reset my breath at the bottom I didn't feel quite as tight but I guess it just takes practice.

  • Posted On: 05-31-18, 7:29 pm (EDT) #73

    My New Program, Please offer suggestions!

    May 31, 2018, 7:29 pm
    Posted by: Vect0rs

    I can't see physical therapist but I would think it's a muscle tightness issue because If I think about it I can lower the shoulder to where it should be, if it was a bone asymtrey then wouldn't it be impossible to lower it just by thinking about it? It's just the moment I don't pay attention to it, it will go back up.

     

    I saw the video but I didn't realize that you meant to push the abs out in order to make them solid. Anyway can't wait to try this tommorow on Bench, Weighted Pull Ups, OHP, etc...!

     

    1.Ok, and you are saying I should do those 2 stretches from the video BEFORE the leg workout right? So just 2x a week before each leg workout?

     

    2. As for Planks, so I used to do planks waayy back when I first started but they were easy. However the planks in your ATP video were a lot harder. So I should do it that way right? Also should I just work up to 1 min and then add weight? How many sets like 4-5 at the end of my ab workout?

     

    3. For some reason I can't do a single rep of hanging straight leg raise without some momentum, I don't know how but a while ago I somehow did like 7 reps of toe to bar which is even harder...don't know how I did it haha.

     

    a) How much knee bend is allowed, or should your legs be literally a straight line?

     

    b) Also, what position are your shoulders supposed to be in, are you just in a dead hang position when doing the exercise or do you retract your shoulders down and back, and keep them there for the whole time until you finish a set?

     

    4. I think you are right, literally as I was reading your post I was leaning on my left elbow lol.

    Yeah could be a tightness issue then. It might be a matter of learning to control it.. might even need to do some scapula control exercises if that's what it is. Start digging around with your hands, a foam roller or a lacrose ball or something to see if you can find some tightness yourself if you can't see a PT.

     

    1. Yes they are a great warm-up before a leg workout!

     

    2. Yes you can do it the same way as in the APT video. Adding weight is a great way to progress. But honeslty 1 minute isn't long.. I would try working up to more like 2 miniutes minimum before adding weight. 2-3 holds at 2 minutes or 4-5 at 1 minute would be great core training!

     

    3. Just keep working at it and get those abs stronger!

     

    3a. Knees can be slightly bent About as much as your elbows would be bent when doing flys. Hope that makes sense.

     

    3b. Basically very slight retraction. Really whatever feels comfortable and whatever allows you to focus all of your energy on your abs.

     

    4. Lol.

     

    And that's great about the curls and the OHP. Getting that tightness will take practice. Remember, take in the breath, then flex everything as hard as you can.

  • Posted On: 06-01-18, 4:14 pm (EDT) #74

    My New Program, Please offer suggestions!

    June 1, 2018, 4:14 pm

    Any videos on how to do that stuff, honestly never used a foam roller, ball, or anything like that. Do you think Scapular Pull Ups as suggested in Jermey Either's back video would help? Never done them but what you said reminded me of that exercise. And to fix this how often would you do that or what you were suggesting?

     

    Also that guy Brian (made the breathing and bracing video), he said that on OHP if you are doing 5 or less reps to just hold your breath in to stay super tight, and he said if going for 6 or more to do 5 on one breath and for remaining reps to reset breath at the top instead of ressetting breath at the bottom of the OHP? Isn't this the opposite of what you said? However maybe it's easier to reset at the top...

     

     

    Also I have a general question, why does your program and most other ones have you change the program after a month or specific amount of time, and when it changes, you change all of the exercises?

     

    It seems like for me that for a while all my excercises with go up (which can be for way longer than a month) and then at some point 1 or a few might get stuck but others don't? So would it make more sense that if let's say my bench increases, OHP increases, but weighted pull up get's stuck, to keep bench and OHP the same but just switch weighted pull up with chin up or lat pulldown, or more generally switch the exercise I am stuck in with something similair?

     

    Also would you switch the exercise up like if let's say for 3 workouts in a row neither weight nor reps went up or after how many workouts in a row neither weight nor reps goes up?

     

     

     

  • Posted On: 06-03-18, 11:47 pm (EDT) #75

    My New Program, Please offer suggestions!

    June 3, 2018, 11:47 pm
    Posted by: Vect0rs

    Any videos on how to do that stuff, honestly never used a foam roller, ball, or anything like that. Do you think Scapular Pull Ups as suggested in Jermey Either's back video would help? Never done them but what you said reminded me of that exercise. And to fix this how often would you do that or what you were suggesting?

     

    Also that guy Brian (made the breathing and bracing video), he said that on OHP if you are doing 5 or less reps to just hold your breath in to stay super tight, and he said if going for 6 or more to do 5 on one breath and for remaining reps to reset breath at the top instead of ressetting breath at the bottom of the OHP? Isn't this the opposite of what you said? However maybe it's easier to reset at the top...

     

     

    Also I have a general question, why does your program and most other ones have you change the program after a month or specific amount of time, and when it changes, you change all of the exercises?

     

    It seems like for me that for a while all my excercises with go up (which can be for way longer than a month) and then at some point 1 or a few might get stuck but others don't? So would it make more sense that if let's say my bench increases, OHP increases, but weighted pull up get's stuck, to keep bench and OHP the same but just switch weighted pull up with chin up or lat pulldown, or more generally switch the exercise I am stuck in with something similair?

     

    Also would you switch the exercise up like if let's say for 3 workouts in a row neither weight nor reps went up or after how many workouts in a row neither weight nor reps goes up?

     

     

     

    Doing them every day for a while is probably a good idea. I haven't seen the video so can't comment, but it might help. Also there are some exercises you can do with bands - simple band pull-aparts are good. Another one would be lie face down (on the floor or on your bed), and while keeping your chest, shoulders and body on the floor or on your bed, simply pull your arms backwards to activate the scapula. Hold it for 10 seconds, and repeat 5-10 times.

     

    It depends how long you can hold your breath for. You don't want to pass out. If you need to, take a breath between each rep to reset tightness.

     

    You don't want your body to get too used to things too quickly. You need to change your structure every 8-12 weeks as it is, so 4 weeks is just 'getting in early' if you will. Besides, if you look at the Cheat & Recover program or the 5 day split, those have the same exercises through the entire program (with C&R, there are alternatives you can use as well).

     

    With the PPL split, you do the B workouts through MONTH 2 & 3, 8 weeks total. With the home program, you do the 1 & 2 workouts for 8 weeks each. That's the perfect amount of time before switching things up.

     

    And if you can't progress with an exercise after 2-3 weeks, it's probably a good idea to switch it out and come back to it later.

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