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Health & Fitness
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Old 04-26-2013, 02:55 PM   #81
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Got another question, I am basically going to do a 4 day workout, chest, legs, shoulders, and back. Would you guys recommend doubling up in weeks that I get in the gym more than 4 days? For instance if I get there today, this will be my fifth day at the gym this week and my second chest workout.

I may work a high intensity cardio day in but not until my ankle is 100%.
yes absolutely. No reason you need to rest each muscle a full six days and limit them to only doing legs on a Thursday for example. If it happens to be on a thursday this week maybe next week would be tuesday or wednesday.

I'd aim to repeat every 5-6 days if you can. I know rest is where we "grow" but I think we get more than enough.
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Old 04-26-2013, 03:22 PM   #82
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yes absolutely. No reason you need to rest each muscle a full six days and limit them to only doing legs on a Thursday for example. If it happens to be on a thursday this week maybe next week would be tuesday or wednesday.

I'd aim to repeat every 5-6 days if you can. I know rest is where we "grow" but I think we get more than enough.
Yeah that's what I've always done in the past, doubled up on weeks that I can get to the gym more than 4-5 days.

Will most likely focus on cardio on weekends, I've got a great park/running trail in my backyard than I need to put some miles in on this summer.
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Old 04-26-2013, 03:56 PM   #83
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Yeah that's what I've always done in the past, doubled up on weeks that I can get to the gym more than 4-5 days.

Will most likely focus on cardio on weekends, I've got a great park/running trail in my backyard than I need to put some miles in on this summer.
If I were doing a split like you I'd aim for hitting everything 3 times in 2 weeks. Obviously you can't hit everything twice so this seems like a good alternative.
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Old 04-29-2013, 04:02 PM   #84
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If I were doing a split like you I'd aim for hitting everything 3 times in 2 weeks. Obviously you can't hit everything twice so this seems like a good alternative.
Yeah I am going to try to get 6 days in a week going forward then I can hit each muscle group 3 times in a 2 week period. Can just be rough getting in the gym sometimes after work as there are days that I don't get out until late and my gym downtown closes at 9pm, which I think is a joke.
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Old 04-29-2013, 08:26 PM   #85
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Back day, I love dead lifts, why haven't I been doing them my whole life.

Plus dabears new mix is awesome, not sure what I was listening to but I like it. Need to download some of his other stuff.

Dead lifts
135 10
185 10
225 6
275 3
295 3
315 1
335 1

Pendalay rows
135 10
155 8
175 6
195 4

Then some pull downs, rear delt work (for z00) and 20 minutes of cardio.
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Old 05-01-2013, 12:18 PM   #86
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Looks like you've made some progress already!

Yeah, I should definitely start doing barbell presses. Looking through your rotation though, has anyone suggested mixing in more muscle groups per day?
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Old 05-01-2013, 12:19 PM   #87
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Looks like you've made some progress already!

Yeah, I should definitely start doing barbell presses. Looking through your rotation though, has anyone suggested mixing in more muscle groups per day?

Just keep it simple right now. Barbell, barbell and more barbell. You can front/back squat, dead lift, bench press and military press and make significant gains across the board.

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Old 05-01-2013, 04:33 PM   #88
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Just keep it simple right now. Barbell, barbell and more barbell. You can front/back squat, dead lift, bench press and military press and make significant gains across the board.
Just be careful to use good form and don't over do it and hurt yourself like I did.

Barbells are not as forgiving if you aren't perfect with technique like dumbells are.
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Old 05-01-2013, 06:55 PM   #89
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Just be careful to use good form and don't over do it and hurt yourself like I did.

Barbells are not as forgiving if you aren't perfect with technique like dumbells are.
It's the WEIGHT that isn't forgiving, not necessarily the barbell itself.
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Old 05-01-2013, 07:02 PM   #90
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Lol yeah, I'm pretty sure bgsmith meant that, but if you think barbells are not forgiving without any weight on them, you might be better of fishing instead of lifting.

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Old 05-01-2013, 07:19 PM   #91
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It's the WEIGHT that isn't forgiving, not necessarily the barbell itself.
Very true, just easier to get yourself out of trouble with dumbells.
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Old 05-01-2013, 08:06 PM   #92
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Reality check today on the ankle, did squats and 225 was a struggle, it's amazing how week my left leg is.
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Old 05-01-2013, 08:16 PM   #93
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Reality check today on the ankle, did squats and 225 was a struggle, it's amazing how week my left leg is.
It will catch up in no time
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Old 05-03-2013, 01:01 PM   #94
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glad you liked my mix haha definitely "different" music
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Old 05-06-2013, 08:08 PM   #95
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Chest workout today, figured I'd test the wrist out. It felt fine, held back a little because of it but had no affect on my pushing or grip. Only seems to hurt when I twist it, like I am turning a key or a doorknob.
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Old 05-09-2013, 11:53 PM   #96
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OK, what are some good leg exercises, what I am currently doing is below:

Back squats
Front Squats (I need to work on these, not flexible enough to get a proper grip)
Lunges
Calf Raises (mostly for ankle rehab)
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Old 05-09-2013, 11:57 PM   #97
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if you kept doing the above + romanian deadlifts, you are golden pony boy
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Old 05-10-2013, 12:55 AM   #98
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Last year when I started doing FSs I struggled with the grip.

Now after trying all possible options, I find Olympic grip the best one that allows me to lift more weights. Don't use cross over grip. If you're not flexible enough to do Olympic grip. Use the straps you got and use Olympic grip until you improve your flexibility and then get rid of the straps.

Many videos show how to use straps with FS. One important thing beside the grip, is to keep your elbows up and to look ahead, and don't look down, once you do you'll end up arching your back. FSs are awesome once you're used to them.
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Old 05-10-2013, 10:05 AM   #99
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Last year when I started doing FSs I struggled with the grip.

Now after trying all possible options, I find Olympic grip the best one that allows me to lift more weights. Don't use cross over grip. If you're not flexible enough to do Olympic grip. Use the straps you got and use Olympic grip until you improve your flexibility and then get rid of the straps.

Many videos show how to use straps with FS. One important thing beside the grip, is to keep your elbows up and to look ahead, and don't look down, once you do you'll end up arching your back. FSs are awesome once you're used to them.
I'll need to give the strap method a try, I have some somewhere, my other thread was about wrist wraps.
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Old 05-10-2013, 10:20 AM   #100
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I'll need to give the strap method a try, I have some somewhere, my other thread was about wrist wraps.
I think about it myself. I've been FSing for a while but the pain never seems to go away and I'm almost positive it gave me a slight case of carpal tunnel.
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