New posts

strength training discussion thread

Aug. 13, 2017, 2 p.m.
Posts: 1897
Joined: Jan. 5, 2010

Posted by: syncro

What do you currently do as a warm-up? I get people to do  7-10 minutes on the rowing machine as a general warm-up before hitting the weights. The rower is very effective as a warm-up b/c it provides a large range of movement that gets all your joints involved. 

In terms of shoulders b/c you mentioned body building I'm going to guess you were doing a lot of push or anterior movements and not a lot of pull or anterior movements. If you were using poor technique on certain exercises that could also add to your shoulder issues. Using good technique in a balanced program there's typically no reason as to why you should run into shoulder issues. 

What did your old program look like?

My original warmup was treadmill and static shoulder stretches, but was reduced to a light set of whatever workout I was doing. Workout plan I started with what follows, 6-7 days a week:

Back:

  • Chin-ups
  • Close-grip lat pull-downs
  • One-arm dumbbell rows
  • Seated rows
  • Deadlifts

Triceps:

  • Seated dumbbell triceps extensions
  • Push-downs
  • Reverse push-downs

Shoulders:

  • Seated dumbbell presses
  • Bent-over lateral raises
  • Lateral dumbbell raises
  • Alternate front arm raises
  • Upright rows
  • Barbell shrugs

Legs:

  • Squats
  • Lying leg curls
  • Standing calf raises

Chest:

  • Incline dumbbell presses
  • Bench presses
  • Dumbbell flys
  • Decline presses
  • Dumbbell pullovers

Biceps:

  • Narrow grip barbell curls
  • Dumbbell curls
  • Hammer curls
  • Reverse curls
  • Reverse wrist curls
  • Wrist curls
Aug. 14, 2017, 11:50 a.m.
Posts: 1353
Joined: July 11, 2014

For warm-up, I do 2-3 minutes on the C2 rower and then:

The only shoulder exercises I do are barbell standing shoulder press, barbell bench press and pull-ups/weighted pull-ups.

Oct. 5, 2017, 10:51 p.m.
Posts: 2
Joined: Oct. 5, 2017

What do you currently do as a warm-up? I get people to do 7-10 minutes on the rowing machine as a general warm-up before hitting the weights. The rower is very effective as a warm-up b/c it provides a large range of movement that gets all your joints involved.

Good point, you description so good for me. The technique I use in my exercise is so poor but I don't know how I increases it.

Oct. 7, 2017, 2:24 a.m.
Posts: 2
Joined: Oct. 5, 2017

i agree, but for something quick an easy to work into an existing routine some pronated wrist curls will specifically target what Kever is after and only add 5 minutes to his workout.

all your other suggestions are great and reflect the idea of training the body as a whole which the way it should be done. i've enver had arm pump issues and that comes from ding things like deadlifts, cleans, pull-ups, rows, etc on a regular basis. all these types of exercises are effective for developing grip strength, but sometimes it does pay to target specific areas if the need is there.

Your routine is so amazing and your workout data is so suitable for all.

http://ajarugs.com


 Last edited by: kabinsons1 on Oct. 7, 2017, 2:25 a.m., edited 1 time in total.
Oct. 7, 2017, 6:19 a.m.
Posts: 10818
Joined: June 4, 2008

Have you tried natural suppositories?

Forum jump: