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Gym etiquette and general info.

Discussion in 'Guys Stuff Forum' started by OTIS, Oct 22, 2007.

  1. Re: Shoe

    Re: Shoe TRIBE Member

    You liking the 'Show and Go'?

    I'm no gym rat and have never really done a formal program before. But closing in only on week 4 of phase 1 now, and I've been quite pleased with how this program is working. More improvement in the last 3 weeks than in the previous 6 months of random cardio and strength machine use.

    Although your numbers tell me that I obviously have some more room to improve!
  2. Bacchus

    Bacchus TRIBE Promoter

    Yeah, im doing my own poached routines from his 2 day workout right now.

    I did the whole program 1-4 on a 4 day routine last year. Some of the best improvements i've ever made, in such a short period. I'm a huge backer of Eric Cressy, and his philosophies. (if you read back a few pages you might see ;S

    Yeah, most "strength machines' are shit. Eric trains functional movements, and balance.

    Are you doing the three or four day? Are you DT? I'd love to work with someone with the same kind of format
    Last edited: Mar 24, 2012
  3. Hawk Eye

    Hawk Eye TRIBE Member

    It's 4.5 hours later and I still can't move my arms. Today's circuit work out literally had me almost puking. I went outside in the cool air to get some fresh air. I kept burping to make myself feel better.

    We had 8 exercises and had to do them 4 times.. (15 reps, 20 reps, 20 reps, 15 reps)..
    we had 30 seconds to do each exercise.. then a ton of ab work.

    so tired. My coach asked me after the practice if it feels like im getting stronger bc he said he can tell in my arms and my back :) awesome! It's only been 2.5 months of doing this!
  4. skin deep

    skin deep TRIBE Member

    I don't go to the gym, but just to body weight stuff at home and am looking for some more quick options if anybody has any, specifically stuff to help with leg/lower body as most of what I get down there comes from riding a bike, which I don't get to do every day. I've seen some results, but would like some tips about what kind of additional exercises I can do, I have a pull-up bar which I use, and a mat, nothing else...

    Currently I go for 20 pull-ups, 80 sit-ups, 50 push-ups, then as many chin-ups as I can manage afterwards, usually in the 15-20 range. Twice a day. I try to ride my bike for an hour every day, or hike for about 60-90 minutes a day with a 50-60lb pack for cardio/lower body, but yeah, looking for anything else I can do at home. Thanks.
  5. Bumbaclat

    Bumbaclat TRIBE Member

    This is what I'm experiencing now (little gains from random workouts). I feel like my gym routine lacks a plan and definitely lacks quality. I don't even know where to start. Currently I spend a lot of time on the elliptical and that has been good for my belly. I then use random weight machines with no thought to muscle groups or even using the same machines consistently each week. I use the strength machines because I hate asking for spots from strangers and I can guarantee my form is terrible with free weights. I don't even know how to do a squat but I'd like to. Ideally I'd like to get away from the strength machines and have a plan but I feel liked need guidance out of the woods.

    I've been trying to read as much as possible on the Internet and the information I've found is disorganized and contradictory. One official looking website will say "always do x, it is proven science". The next official looking website will say "x is horrible, science has proven it". Don't even get me started on Yahoo Answers.

    I used the free 2 hour trainer session (Goodlife) to try and get a plan set up but it was basically an advertisement for their $7,000/year personal training.

    Please share some advice!
  6. Bacchus

    Bacchus TRIBE Promoter

    You're going to be limited to the amount of lower leg work that you can do without body weights. For someone who's done as much cycling as that, bodyweight leg exercises are going to be few and far between. You can give the 1leg/pistol suqat a try though.

    My suggestions is pick up some Kettlebells. You can use them for conditioning as much as strength training, and with them you can do the following exercises.

    -Single Leg Deadlift (posted a few pages back, here http://www.tribemagazine.com/board/...m-etiquette-general-info-117.html#post4526946)

    Look into variations as well. you can do it with weight in both hands, and when doing so you're working more hip-drive then balance.

    -Lateral Squat : Leg Exercises & Workouts : How to Do Lateral Squats - YouTube

    -Goblet Squat :How To: Kettlebell Goblet Squat - YouTube

    -Bulgarian Lunge : DB Bulgarian Split Squats - YouTube (once you can do this, you can put your front leg up on something too, and get an even bigger deficit.

    Also, remember - to make anything more challenging on body weight, slow down your tempo! Work the eccentric motion, aim for a slow 3 second negative and an explosive movement.

    Drop the 50 pushups. That many pushups is useless. Instead, do pushups with your feet elevated or with a band around your back , making it much more difficult. Again, aim for a slow 3 second decent and a powerful push back up. If you do that with your feet raises - you should find 12 to be difficult. if you dont, raise your feet higher.

    Drop the situps, and do planks and various roll-out progressions. If you don't have an ab-roller, get one. it's the single best piece of exercise equipment ever sold for home use...and it works. If you've dont got the strength to do one good roll-out, progressions. You might need to start with a yoga ball like he does in this video, but this is better core work then

    I posted lots of videos and links to roll outs and plank progressions here http://www.tribemagazine.com/board/...m-etiquette-general-info-116.html#post4525352
  7. Bacchus

    Bacchus TRIBE Promoter

    I've long talked about the Myths of eating smaller meals more often, but here's a good article on the fact.

    more on IF

    Intermittent fasting diet for fat loss, muscle gain and health
  8. lucky1

    lucky1 TRIBE Member

    Hi, I am no expert, but I do a fair amount of cycling (road, mostly long rides). I find the cyclilng only works some of the leg muscles, so you can easily get imbalanced.

    Do you have stairs in your house?
    You can do some calve raises (stand on the bottom stair facing up the stairs, let your heels hang off the stair, then raise up on yout tip toes, then all the way down so your heel is lower then the stair, repear until exhaustion, maybe 25 times?)

    Do you have an excersize ball?

    I would use the excercise ball for your abs. If it much more effective them crunches on the floor. There are many different ab excercises using the ball, look them up online, but you should do regular abs, obliques, reverse crunches holding the ball between your ankles, roll outs etc. And do more varried, ie. 10 normal, 10 oblilgues (each side 10) repeat 3 times.
  9. the_fornicator

    the_fornicator TRIBE Member

    Download the plyometric portion of P90X. It's all lower body and is geared for home workouts.

    That will be more than sufficient given your current inventory of stuff at hand.

    Though, I think the person living below you may or may not hate you as they might hear a lot of banging and such when your feet hit the ground.
  10. Bacchus

    Bacchus TRIBE Promoter

    ^ yeah, plyometrics are a great solution if he's looking to up his cardio and anaerobic activity.

    But, if he's looking to strength train - adding exercises that force stability through training one side a time, is an idea way of increasing resistance while still going free-weight
  11. Chris

    Chris Well-Known TRIBEr

    Monday, off circuits and back to my new (old) routine, should be interesting to see how I make out. I still cant believe my strength has now passed my old max's in some areas, all while during circuits. Im completely gassed however, and asleep by 8pm, sore all over. However, feeling good this morning. Diet is nicely dialed in for recovery. Im hoping when I switch my routine I am able to blow passed any max's I used to be able to lift.
  12. technowelt

    technowelt TRIBE Member

    I wss in the same boat as you. I was doing a 4 day split bodybuilding routine that a well-intentioned friend came up with. I didn't really make any progress on it and got fed up and read about a program called Starting Strength. I switched to that last September and iI have added 200lb to my squat, 250lb to my deadlift and 80lb to my bench press

    It os a very simple program designed for strength gain based around barbell exercises on a 2 day split with a little bit of weight added to the bar each workout. The basics of the program are outlined free on the unofficial Starting Strength wiki (Starting Strength Wiki) but if you are struggling with form i would definitely pick up the book - there is more info on form in there than you will ever need to know.
  13. Bacchus

    Bacchus TRIBE Promoter

    Can't believe I missed this post.

    Firstly - what are your goals? Loose weight? Put on Weight?

    You're good on doing cardio on the eliptical - but i cant totally undestand wher you're coming from by not having a routine or being comfortable with free weights.

    My best suggestion - JUST DO IT. Jump in. i've posted mutliple videos both from a training an bio-mechanical standpoint on squats. You should be able to watch those videos and not hurt yourself. yeah, a spot is nice to have, but you don't need to lift until you fail. And if you're not lifting until you fail, you're fine without the spotter.

    The above suggestion for Bill Star's Starting Strength was a great idea, if you're looking to get stronger. Bill Wendler's 5/3/1 is also a great idea if you're looking for a strength training program.

    The internet can be a great source of information if you know where to look. Yahoo answers, as you've learned is most definitely not one of them.

    Do you still go to Goodlife? I'm not a pro trainer, but if you're looking for someone to work out with for a few days and get a good idea on form - then i'd be happy to help
  14. Re: Shoe

    Re: Shoe TRIBE Member

    Well I'm no pro, but I can just relay my own experiences in terms of what seems to be working for me.

    - Are you going regularly? If you're an office worker like myself, schedule it in your calendar 3x / week and make it a priority to get to the gym - if you have more office work to do, do it later at night - there's no way you'd be at the gym then.

    - Just having a program to follow and writing it down made a difference for me. Seeing what I did last week vs. 2 weeks ago, etc., was good motivation to add another 5 or 10 pounds for this week - or at least do as well as last time around.

    - After the summer I started eating less crap (and drinking less beer, sadly) and did lots of elliptical. This helped me lose belly fat (good) but I didn't really make any strength gains. Now I'm actually trying to eat more protein and "fuel" food for the strength workouts. My weight on the scale isn't really changing much, but I feel leaner.

    - I'm doing Eric Cressey's 'Show and Go' routine. I chose it because it seemed like a full-body program geared for overall strength, and because Bacchus posted a link a while ago where I downloaded it from. Link has since gone dead (but PM me and I can email it to you if you want it).

    - I also don't have spotters - I like to work out alone, and the gym in my office building is often empty. For most of the exercises it's made no difference in safety in not having a spotter - I can just drop the dumbbell if needed. For a few exercises it's suboptimal - e.g., for bench and squats I have to use a Smith machine (unfortunately there is no power rack to use). So I know a free movement squat would be better than a squat on the Smith machine, but I can live with it.

    - I agree with your view that a lot of the Internet info being disorganized and contradictory - especially with respect to what kind of a program you should do, how many sets/reps, what/when to eat, etc. However, once you've found a program to follow (e.g., 'Show and Go' says to do Exercise X for Y sets and Z reps), you can look up the proper form for Exercise X and the Internet material is a lot better. For example - if you do a search for proper deadlift technique you'll find that there's a lot better consistent information regardless of the source - since proper technique is based on fundamental human anatomy and not just the latest fitness craze. When you go to the gym, it's just a matter of remembering the proper form and sticking to it. No doubt a personal trainer would help you improve technique (if they are actually well-qualified and good at their job - no guarantee there) - but from doing some reading and watching videos I feel confident that I'm doing each movement at least 90% correct. Actually one thing that I'm considering doing is to book a single 1- or 2-hour session with an extremely qualified trainer (maybe someone at U of T?), go through all of the exercises that I'm working on with minimal weights, and have them assess/correct technique.


    Bear in mind that I'm no athlete, and a stranger would probably describe me as "tall & skinny" but definitely not as "ripped" - although my wife says (and I agree) that I look more muscular than ever. I want to be in good shape to do fun sporty things (snowboarding with my kids in winter; canoe trip in the summer), look half-decent at the beach, and stay in good overall health so that I live a long time with few problems. I'm going to give the program I'm on the full 16-week effort and then re-evaluate from there.
  15. Bacchus

    Bacchus TRIBE Promoter

    ^ Well said, and good words of encouragement!

    +1 for Show & Go. One of the most useful parts of the program is the Bonus document with all the links to his private Vimeo videos. Everything is there, from stretches and prehab to weight lifting and conditioning exercises
  16. Hawk Eye

    Hawk Eye TRIBE Member

    Well.. today i have my fitness test.. i'm a wee bit nervous.

    Bench Press half my weight, as many reps as i can in 2 minutes
    Bench Pull half my weight, as many reps as i can in 2 minutes
    Pull ups, as many as i can do in 2 minutes (i can only do 1, maybe 1.5 lol)..

    We get a 25 minute break between each routine, so that's good.

    Friday i did:
    110 Push ups
    100 Body Rows
    120 Leg overs
    30 Pull ups (with the gravitron machine)
    45 dips
    100 Kayak Punches with 5lb Dumbbell
    150 RUTS

    I literally couldn't lift up my arms for the rest of the day. I'm still a wee bit sore in the shoulder/chest area from all the push ups.

    This week the amount that I have to do goes up.. so not looking forward to it lol
  17. Hawk Eye

    Hawk Eye TRIBE Member

    so i'm back from my fitness test. I did pretty well for my first one.
    It was really nerve-wrecking bc we all sat there watching as one girl goes up to do the Bench press.. and what not.. There was no talking, just quiet and some cheers and words of encouragement were said.

    My coach had a digital scale in hte middle of hte room and one by one we had to go up and do a weight in and then he wrote on the whiteboard our order and grouped us by weight that we will be lifting..

    So I had to do 70lbs..argh.

    I managed to do only 17 reps at 70lbs for the Bench Press, 17 reps at 70lbs for the Bench Pull and what the best and most surprising was that I could do 8 pull ups!! UNASSISTED! woohoo!.. okay well I did 3 in a row and then we actually were allowed to get down and shake our arms out and then continue.. we have 2 minutes.

    There was one girl freaking knocked away 35 pull ups! Amazing.

    What was also hilarious was this one girl had to do 80lbs and while on the bench pull in between gasps of air she says 'I really need to lose weight' lol
    Last edited: Apr 1, 2012
  18. the_fornicator

    the_fornicator TRIBE Member

    Hit a PB yesterday.

    225lbs flat barbell bench press for 15 reps sans spot. Did it fairly easily, too. Reckon I *might* have hit 16 or 17 with a spot, but since I didn't have one, I didn't want to risk crushing my face in on a Sunday.

    Boom goes the dynamite.
  19. mrfinesse

    mrfinesse TRIBE Member

    Progress update for myself.

    Weight is hovering around 154 now. Since getting off of the calorie deficient diet, my strength has returned and have been able to add weight to like 90% of the exercises.
    Shoulder issue for the most part is gone (thanks bacchus for those eric cressey shoulder things vids) except when I finish shoulder press and have to get the dumbbells to the ground. When I rotate shoulder to drop dumbbells, there's this click in the shoulder.

    Taking the week off and gonna read starting strength. I started watching the dvd of starting strength: basic barbell. Only watched the deadlift portion so far a few weeks ago and my deadlift has been increasing every week.
  20. Bumbaclat

    Bumbaclat TRIBE Member

    Lose weight is primary (for now). Build muscle is secondary.

    PM sent!
  21. Bacchus

    Bacchus TRIBE Promoter

    Mostly all awesome stuff!

    (i say mostly awesome, because that shoulder problem is not cool!) Don't rotate your shoulder to drop the dumbell! I'm not sure if you're dropping them directly on the ground, but that's a pretty hard shock to the shoulder. You should be tucking your elbows together and lightly putting the weight down on your lap.

    If you do this, and you're still getting a click = switch to a push-press.

    With the push press, you're going to use a it of momentum from the hips to get the weight up. Also, you can use a much more controlled lowering technique too. Don't go too low, it's not a squat.

    Good job on the Deads. :D
  22. Bacchus

    Bacchus TRIBE Promoter

    cool. well, as you might have heard said before - the weightloss is 90% what you eat. You burn more then you eat, you loose weight - regardless of what you do for exercise. In the end, you can do the same workouts to get to both means, but taking shorter breaks to maintain a heart rate is going to be more beneficial if you're trying to lose weight. As opposed to larger rest periods that allow your CNS to recover, and thus push more weight being of more benefit for hypertrophic growth.

    On the plus side, if your weight training hasn't been effective - you'll find that even as you loose weight, you'll build a bit of muscle and see huge gains at the start (commonly referred to as "noob gains")
  23. Chris

    Chris Well-Known TRIBEr

    I love push press's, its what I start my circuits with, then move to falt dumbell bench, then squats, then straight to dumbell curls, and finally, bent over rows. Gassed
  24. Bacchus

    Bacchus TRIBE Promoter


    It's so much better for your shoulders too. it's a pretty common misconception that isolation is needed, especially for noobs.

    I forgot to add in my original, because of the ease on the concentric (up) motion of the push press, it becomes even more important for a controlled decent.
  25. Re: Shoe

    Re: Shoe TRIBE Member

    Any links to the shoulder help stuff? I have pretty poor mobility there; I've always been terrible at shoulder press.

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