Workout/Lifting Thread and Health Thread
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Commander of Awesome
For IT Bands, I was having so much knee pain after a 2 mile run that I didn't think I'd be able to run anymore. After I discovered rolling IT bands, I've had zero knee problems. I don't over do it, just a few rolls on each side and seems to do the trick.Raw Dawgin' it;1740854 wrote:I've read it's silly to roll IT bands because they don't stretch. But I'm sure there are 100 articles say to roll you IT bands. I've also seen a few that say to only roll your major muscles, like quads, hams, lats, etc and not to over do it.
I think it was you who said that you shouldn't stretch cold and to do active warm ups. While this seems like a no brainer, I know a lot of people who don't.
As for stretching, there is a lot of info out there about prolonged stretching before a work out leading to injuries. Best way to warm up for a run is to lightly jog for a few min etc... Not sure about lifting, the context was more about sports/running/etc....
As for my stretching, I'm pretty much talking about a post run/bike/etc... stretch. After hitting some heavy miles/climbs my legs are usually tired & sore for least 2 days after. Stretching and some ice has really improved my recovery time to the soreness not being a problem the next day. -
ZoltanI usually do a slow five minute jog on the treadmill and some light static stretching before I start my lift.
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jmogI work out about 5 days a week, in those days (some days I do both cario and weights) I lift 3-4 days and cardio 2-3 days. I almost always take Sunday's off.
My cardio is either sprint/walk intervals or sometimes low/slow bike riding (walking version of biking) (about 10 mph). I did 30 miles last Saturday just biking on the Cuyahoga Valley National Park Tow Path. -
Automatik
Sick bro! -
ernest_t_bass
You really need to learn how to post pics!
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BR1986FBernest_t_bass;1741132 wrote:You really need to learn how to post pics!
Did that work because I just did the same thing that you did and I don't think it worked. I used to be able to post pics but there's something with my settings that isn't working. I usedjust like I always have.
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BR1986FBhttps://www.t-nation.com/training/growth-factor-chest-training
Growth factor chest training......interesting concept -
Azubuike24
Interesting. -
ernest_t_bass
Great upper body workout today.
3/4 mile warmup walk (to the gym)
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Group 1 - 3 sets ~8-10 reps, fast paced to get HR up. All lifts with curl bar
Pull ups
High rows
Overhead tricep extensions
Standing curls
Group 2 - 3 sets ~8-10 reps, fast paced to get HR up.
Front DB raises
DB Tricep kickbacks
Supination curls
Group 3 - 3 sets ~8-10 reps, fast paced to get you get the picture
Side DB raises
Skull crushers with curl bar
Wide grip curls on straight bar
Group 4 - 3 sets ~8-10 reps
BB Shrugs
Tricep pushdowns on lat machine
Static curls
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Walk 2 miles @ 29 minutes
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3/4 mile cool down walk home
Feel good
Fuck you, distance runners -
Raw Dawgin' it
You can't do a pull up with a curl bar.ernest_t_bass;1741628 wrote:Great upper body workout today.
3/4 mile warmup walk (to the gym)
---
Group 1 - 3 sets ~8-10 reps, fast paced to get HR up. All lifts with curl bar
Pull ups
High rows
Overhead tricep extensions
Standing curls
Group 2 - 3 sets ~8-10 reps, fast paced to get HR up.
Front DB raises
DB Tricep kickbacks
Supination curls
Group 3 - 3 sets ~8-10 reps, fast paced to get you get the picture
Side DB raises
Skull crushers with curl bar
Wide grip curls on straight bar
Group 4 - 3 sets ~8-10 reps
BB Shrugs
Tricep pushdowns on lat machine
Static curls
---
Walk 2 miles @ 29 minutes
---
3/4 mile cool down walk home
Feel good
Fuck you, distance runners -
BR1986FB
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MontyBrunswick
You're all idiots. Just use steroids -
Azubuike24
They aren't magic...
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Automatik
I recommend synthol.
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BR1986FB
Exactly. Not everyone gets results.Azubuike24;1741765 wrote:They aren't magic... -
Belly35
ttt -
Azubuike24
People act like you can just sit on your ass, run gear and you dominate. No. You actually have to work harder and be more precise if you want maximum results and not just waste a ton of money. The secret is, they allow you to go to that next level in-terms of output, recovery and stress on the body.BR1986FB;1741891 wrote:Exactly. Not everyone gets results.
Can you imagine MMA is they allowed all PED's? Many guys train 4-6 hours a day and by time the fight comes, they make weight and have gone months with insane training, they aren't always in the best spot to actually fight. I can't imagine actually trying to do that with low/moderate Test levels...which are certainly only lowered further with the insane training demands placed on the fighter. -
MontyBrunswick
Whatever. I'm ripped af and don't do shit except steroids. Get mad *****, too.
I'm pretty much the alpha male.
Going to the gym... LOL. -
Commander of Awesome
Swing and a huge miss.
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BR1986FB
Except for some of the newer/up and comers in the bodybuilding game, most of the old timers I know of (Arnold/Haney/Yates/etc) have said, to a man, that they established a significant muscular "base" before even touching the juice. For them, it was more a "finisher" for their physique. Hell, even that batshit crazy Mr Eastern USA who I spoke about earlier preached a solid "foundation" and "eeking out every bit of your genetic potential" before touching that stuff.Azubuike24;1741927 wrote:People act like you can just sit on your ass, run gear and you dominate. No. You actually have to work harder and be more precise if you want maximum results and not just waste a ton of money. The secret is, they allow you to go to that next level in-terms of output, recovery and stress on the body.
Can you imagine MMA is they allowed all PED's? Many guys train 4-6 hours a day and by time the fight comes, they make weight and have gone months with insane training, they aren't always in the best spot to actually fight. I can't imagine actually trying to do that with low/moderate Test levels...which are certainly only lowered further with the insane training demands placed on the fighter.
Granted, I've seen newbies hit it, lift and eat shit and get all water bloated & puffy, but you're correct about "precision." Many can add "quantity" size but most are lacking "quality." -
Automatik
Anyone with a BB physique worth a damn had to build a solid base.
I know a guy with his pro card, he was a freak before the help...even going back to when he was a teen. -
BR1986FB
When I was a sophomore in college, there was this geeky kid who'd come to the gym with Joe Weider/Muscle & Fitness mags falling out of his gym bag. Dude was probably 165 lbs soaking wet. We had Christmas/Thanksgiving break for 6 weeks back then. When we came back from break, he was 205 and jacked. Had no base whatsoever and looked pretty damn good except for the water weight. More the exception than the norm but it can be done.Automatik;1741947 wrote:Anyone with a BB physique worth a damn had to build a solid base.
I know a guy with his pro card, he was a freak before the help...even going back to when he was a teen. -
MontyBrunswick
Lol whatever kidCommander of Awesome;1741941 wrote:Swing and a huge miss. -
Automatik
Yes, first timers will get the biggest/fastest gains. Like I said..."worth a damn." Let me guess, he was puffy as hell, full or water, and when he came off what stayed with him was minimal? I can't tell you how many times I would see that during my early years of college. Kids getting swolled the fuck up, looking like shit, then losing it all.BR1986FB;1741949 wrote:When I was a sophomore in college, there was this geeky kid who'd come to the gym with Joe Weider/Muscle & Fitness mags falling out of his gym bag. Dude was probably 165 lbs soaking wet. We had Christmas/Thanksgiving break for 6 weeks back then. When we came back from break, he was 205 and jacked. Had no base whatsoever and looked pretty damn good except for the water weight. More the exception than the norm but it can be done.