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Re: Well hell may be freezing over (workout)
Posted: Tue Nov 18, 2008 12:35 am
by tnf
scared? wrote:tnf wrote:
Maybe switch chest and tris with legs (do legs on wed, chest and tri on Fri). Give your upper body a little more rest prior to that workout.
how about i switch the shoulders to day after legs?...
Or that.
And yea, watch those knees going out past the toes. Major increase to the shearing force on the patellar tendon.
Re: Well hell may be freezing over (workout)
Posted: Tue Nov 18, 2008 1:56 am
by Tormentius
tnf wrote:
And yea, watch those knees going out past the toes. Major increase to the shearing force on the patellar tendon.
Interesting. I was under the impression that was a matter of some debate. Alwyn Cosgrove and Dos Remedios among others have debunked that as a myth a number of times in their writings. Can you elaborate further?
Re: Well hell may be freezing over (workout)
Posted: Tue Nov 18, 2008 3:21 am
by tnf
I haven't read their stuff, all the information I've ever read including stuff from Dr.Hatfield indicated it did, here are a couple things:
http://www.physicaltherapist.com/articles/view/id/3
Increased stress on the patellar tendon as the knees go past the toes. There are times in life and in the weight room where the knee will make its way out past the toes, especially with squats and lunges. If the heels are down and hips are contributing properly then no problem. Once the heels come off the floor you can kiss any glute contribution good-bye. It's all quad from there on out which means greater stress on the patellar tendon, shearing forces, and those nasty compressive forces again as well.
http://www.bodybuilding.com/fun/drsquat12.htm
http://www.bodybuilding.com/fun/drsquat12.htm
During the descent phase of any type of squat, do not allow the knees to extend beyond your feet. The further your knees travel over your feet, the greater the shearing forces on the patellar tendon and ligament.
But who knows, maybe they are wrong.
I read an article a long, long, long time ago that showed the value of the shearing forces on the patellar tendon in those different positions and it was markedly higher on them in that position. But I'd have to agree with one thing that perhaps this idea got started because people who usually have their knees out past their toes can sometimes come up off their heels and lean forward...maybe that is where this whole idea was generated.
Glad you posted that, I haven't looked into this stuff for a long time.
http://www.exrx.net/Kinesiology/Squats.html
Re: Well hell may be freezing over (workout)
Posted: Tue Dec 02, 2008 3:54 pm
by scared?
i dunno...seems like what i am doing is under-training. how about 4 days on, 1 off then repeat...10-16 sets per body part...is that over-training? cuz it seems my legs recover in 3-4 days and the rest in 2-3 days...
when did this one body part per week thing happen? cuz back in real man days this was unheard of...
Re: Well hell may be freezing over (workout)
Posted: Tue Dec 02, 2008 3:57 pm
by plained
when i train i train fairly light and that would def undertrain me!
i'm no bodybuilder thats 4 sure
Re: Well hell may be freezing over (workout)
Posted: Tue Dec 02, 2008 4:52 pm
by LawL
scared? wrote:when did this one body part per week thing happen? cuz back in real man days this was unheard of...
Christ
Re: Well hell may be freezing over (workout)
Posted: Tue Dec 02, 2008 5:12 pm
by Tormentius
scared? wrote:i dunno...seems like what i am doing is under-training. how about 4 days on, 1 off then repeat...10-16 sets per body part...is that over-training? cuz it seems my legs recover in 3-4 days and the rest in 2-3 days...
when did this one body part per week thing happen? cuz back in real man days this was unheard of...
You could also consider a movement-based workout instead of a traditional bodybuilding-style body part split. Check out Chad Waterbury, Mark Verstegen, Robert dos Remedios', or Alwyn Cosgrove's books, t-nation articles, or websites. I'm sure Feedback can give a lot more pointers on the subject too.
Re: Well hell may be freezing over (workout)
Posted: Tue Dec 02, 2008 11:00 pm
by feedback
Mark Verstegen has some of the best performance driven training. go to coreperformance.com and sign up for the 7 day trial, you can get workouts there for free for 7 days.
Re: Well hell may be freezing over (workout)
Posted: Mon Dec 08, 2008 7:00 pm
by scared?
wtf thats like infomercial moronics...
anyways, i added partial deadlifts to my back day and man those things kick ass...nothing compares for back...
Re: Well hell may be freezing over (workout)
Posted: Tue Dec 09, 2008 2:19 am
by tnf
Nothing wrong with trying to decrease your rest time and seeing if it works. If not, back off again.
I guess it depends on what you are really training for. If you want all around athletic performance increases, might be worth incorporating plyometrics into your training as well.
Might have already asked this (can't be arsed to search back through) but are you doing stiff legged deadlifts? When I could do them, they were one of my exercises even with skinny wide receiver legs. Really helped my squat too.
Re: Well hell may be freezing over (workout)
Posted: Tue Dec 09, 2008 1:01 pm
by LawL
scared? wrote:wtf thats like infomercial moronics...
anyways, i added partial deadlifts to my back day and man those things kick ass...nothing compares for back...
Re: Well hell may be freezing over (workout)
Posted: Tue Dec 09, 2008 5:59 pm
by ek
still the king...
Re: Well hell may be freezing over (workout)
Posted: Tue Dec 09, 2008 6:10 pm
by scared?
damn since i changed to a hi protein diet a month or so ago my arms have gone from 15 1/4 to 16 3/4...i'm unstoppable! jellus?...
Re: Well hell may be freezing over (workout)
Posted: Wed Jan 14, 2009 5:55 pm
by scared?
i'm gonna deload next week and then try this for a while...
monday - chest
tuesday - bi/tri
wednesday - shoulders
thursday - legs
friday - back
sat - off
repeat
the gains just keep on coming...jellus?...
Re: Well hell may be freezing over (workout)
Posted: Wed Jan 14, 2009 5:56 pm
by HM-PuFFNSTuFF
lol what a retarded workout plan.
Re: Well hell may be freezing over (workout)
Posted: Wed Jan 14, 2009 6:07 pm
by scared?
no it's good...i'm getting huge quick...40 year old monster...
Re: Well hell may be freezing over (workout)
Posted: Wed Jan 14, 2009 9:32 pm
by [xeno]Julios
excellent resource:
http://www.bodyrecomposition.com
my new rep scheme is working out well. Am dipping with 65 pounds for 8 solid reps, chinning with 50 for 7, and pressing 70 pound dumbells for 8. Means that once i allow fewer reps, I'll be able to lift pretty heavy, hopefully heavier than in the past.
Having problems finding a good rowing exercise - tried bent over barbell and yates. Might try dumbell rows or cable rows.
Re: Well hell may be freezing over (workout)
Posted: Wed Jan 14, 2009 11:39 pm
by scared?
dumbbell rows laying on incline...
Re: Well hell may be freezing over (workout)
Posted: Thu Jan 15, 2009 1:52 am
by LawL
Re: Well hell may be freezing over (workout)
Posted: Thu Jan 15, 2009 5:42 am
by ek
i don't know if he is taking the piss or not, but if serious...
Re: Well hell may be freezing over (workout)
Posted: Mon Jan 26, 2009 7:03 pm
by scared?
scared? wrote:monday - chest
tuesday - bi/tri
wednesday - shoulders
thursday - legs
friday - back
sat - off
repeat
scratch that...this is what i am doing....it's the best workout ever devised...no denying it...unless ur a moron...
monday - chest
tuesday - back
wednesday - legs
thursday - shoulders
friday - bi's
sat - tri's/light legs
sun - off
repeat...
any questions?...
Re: Well hell may be freezing over (workout)
Posted: Tue Jan 27, 2009 12:12 am
by LawL
What a joke.
Re: Well hell may be freezing over (workout)
Posted: Tue Jan 27, 2009 6:57 am
by feedback
scared? wrote:scared? wrote:monday - chest
tuesday - bi/tri
wednesday - shoulders
thursday - legs
friday - back
sat - off
repeat
scratch that...this is what i am doing....it's the best workout ever devised...no denying it...unless ur a moron...
monday - chest
tuesday - back
wednesday - legs
thursday - shoulders
friday - bi's
sat - tri's/light legs
sun - off
repeat...
any questions?...
Re: Well hell may be freezing over (workout)
Posted: Tue Jan 27, 2009 1:56 pm
by scared?
lots of jellusy in this thread...expected...
Re: Well hell may be freezing over (workout)
Posted: Tue Jan 27, 2009 2:52 pm
by HM-PuFFNSTuFF
HM-PuFFNSTuFF wrote:lol what a retarded workout plan.