Flexibility and Weight Lifting
#42
Originally Posted by Adam_Schwartz
let's take squats - currently, I will do a set using just the bar only to get my mind in gear and get my form down. From there, I will add a few plates and do ~10 reps. Next I will add 50 lbs and then do 6-10 reps. Then I will get into the "actual" sets where I do 3 sets of 6-10. Keep in mind, this is just my routine now. Do you think the 3 sets before the actual lifting occurs is too much?
In other words, a treadmil or bike warm up is not necessary for preventing injuries before lifting.
#43
Originally Posted by Doom878
6 sets of squats.
#46
Originally Posted by gavriil
Oh no, no. I was referring mostly to the bike you have stated you usually do before hand. Unless if it was someone else.
In other words, a treadmil or bike warm up is not necessary for preventing injuries before lifting.
In other words, a treadmil or bike warm up is not necessary for preventing injuries before lifting.
#47
Originally Posted by Adam_Schwartz
I don't count the first 3 as "real" sets though, so I am in reality doing 3 heavy sets.
#48
Originally Posted by Adam_Schwartz
That was me - I sometimes will do 3-5 min on a bike beforehand just to get my heart rate up and my legs warm. It is more of a mental thing than anything - my bike time is not really supported by any research, just something I do time to time.
#50
Originally Posted by gavriil
Every set counts. In my book at least. There is reason not only for every set, but for every rep!
#51
Originally Posted by gavriil
That's what I used to do in the beginning, but then I stopped it. I dont do treadmill or bike warmups at all. What I do is slightly different.
#52
Originally Posted by Doom878
Anyone?
#54
Cool - basically, the whole idea of adding mass is working your muscles more than they are typically used to, which is the idea behind doing enough sets to injure your muscles so they can heal and ultimately become bigger/stronger, which is the whole idea of eating enough calories of the right foods and resting properly. Sounds simple enough...
#55
Speaking of adding mass, I found a post at bodybuilding.com that I can't find anymore. It listed the excercises that should always be done on that particular muscle. It had something like:
Chest: flat press, incline press, and chest dips
Shoulders: military press
Back: Lat pull
Legs: Front squat and some others
Arms: can't remember neither
Anyone remember seeing that. Basically the other exercises weren't as efficient as these.
Chest: flat press, incline press, and chest dips
Shoulders: military press
Back: Lat pull
Legs: Front squat and some others
Arms: can't remember neither
Anyone remember seeing that. Basically the other exercises weren't as efficient as these.
#56
Originally Posted by Doom878
Speaking of adding mass, I found a post at bodybuilding.com that I can't find anymore. It listed the excercises that should always be done on that particular muscle. It had something like:
Chest: flat press, incline press, and chest dips
Shoulders: military press
Back: Lat pull
Legs: Front squat and some others
Arms: can't remember neither
Anyone remember seeing that. Basically the other exercises weren't as efficient as these.
Chest: flat press, incline press, and chest dips
Shoulders: military press
Back: Lat pull
Legs: Front squat and some others
Arms: can't remember neither
Anyone remember seeing that. Basically the other exercises weren't as efficient as these.
But my personal favorite lifts would be:
Chest: flat and incline bench (BB or DB)
Delts: BB or DB press, side lateral raises
Back: Deadlift, pullups, shrugs...lat pulldowns not even close to these lifts IMO
Legs: Squats and stiff leg deadlifts
Calves: Donkey raises (if I only had 1 to choose from)
Triceps: Dips, skull crushers, push/pull downs
Biceps: Straight BB curls, concentration DB curls, hammer curls
Abs: swiss ball crunches (again, if I only had 1 to choose)
Again, these are just my personal favorites. As long as you do some type of lifting, then you'll be fine.
#57
Originally Posted by Adam_Schwartz
Last night was leg night and I did not do any bike work beforehand and just went straight into lifting. I admit that my squats felt really good and I did not notice any drop in performance by NOT putting in some bike time. So that was really cool.
#58
Originally Posted by gavriil
On the contrary, you should be able to do slightly more weight, or an extra rep on your overload. Glad to heat it worked.
#59
Originally Posted by Adam_Schwartz
Actually, I am able to squat slightly more weight now. It is pretty cool actually, I don't feel like I am losing anything by NOT stretching beforehand. I was a little skeptical at first, but I feel 100% fine with this. I am applying it to my lifting in general, not just squats.
You're making me a happy man sir
#60
Originally Posted by Adam_Schwartz
Actually, I am able to squat slightly more weight now. It is pretty cool actually, I don't feel like I am losing anything by NOT stretching beforehand. I was a little skeptical at first, but I feel 100% fine with this. I am applying it to my lifting in general, not just squats.
awesome work
#61
You gotta admit, most folks have been "brainwashed" into stretching before doing ANY exercise, so people like me need to be re-trained. Stretching is not bad, just to make that clear.
I see lots of people stretching before they lift now and want to tell them to this new method, but I don't butt into their business. It's not like they are doing something horrible, other than wasting energy that could be used to lift.
I see lots of people stretching before they lift now and want to tell them to this new method, but I don't butt into their business. It's not like they are doing something horrible, other than wasting energy that could be used to lift.
#62
It's not so much brainwashing as much as being misinformed.
I also find it difficult to keep my mouth shut when I see a billion things done wrong in the gym, but 99% of the time, I dont say anything. Just to people I know.
I also find it difficult to keep my mouth shut when I see a billion things done wrong in the gym, but 99% of the time, I dont say anything. Just to people I know.
#63
I still stretch beforehand. However I don't do a whole session. All I do is like a 10 second stretch for each arm if I'm like doing biceps and then start lifting. I do it to kind of stay loose.
#64
Originally Posted by gavriil
It's not so much brainwashing as much as being misinformed.
I also find it difficult to keep my mouth shut when I see a billion things done wrong in the gym, but 99% of the time, I dont say anything. Just to people I know.
I also find it difficult to keep my mouth shut when I see a billion things done wrong in the gym, but 99% of the time, I dont say anything. Just to people I know.
But this info about stretching before lifting is relatively new. I know my body well enough to recommend this new technique to anyone. If it was harming my form or performance, then I would know it pretty quickly.
Thread
Thread Starter
Forum
Replies
Last Post
nsl752
1G RDX Performance Parts & Modifications
14
12-06-2016 07:32 AM