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Working out! Fitness! Nutrition!

was wondering what everyones thoughts were on rep cadence (how quick you lift). Especially lifting for speed (all out) vs lifting for feel (slower, more controlled reps).


Secondly, was wondering about the view on lifting until failure vs leaving one or two reps in reserve.

Usually I lift for speed (all out), and go until failure (I use spotters to help on the last rep).

Buddy said this is a no go, and it seems that the fitness community agrees.

So, thoughts?
 
wearelopey said:
was wondering what everyones thoughts were on rep cadence (how quick you lift). Especially lifting for speed (all out) vs lifting for feel (slower, more controlled reps).


Secondly, was wondering about the view on lifting until failure vs leaving one or two reps in reserve.

Usually I lift for speed (all out), and go until failure (I use spotters to help on the last rep).

Buddy said this is a no go, and it seems that the fitness community agrees.

So, thoughts?
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You wouldn't happen to be a Crossfitter would you...

The way it was taught to me and the way I work is approximately "one mississippi" per rep for almost all excercises. Slow is controlled, fast is how injuries happen. Very few excersises are done until failure as well. I either do a drop set or take a 10-15 second rest and finish my reps. The only things I do until failure are body weight excersises.

Are you even doing sets at different weights or are you just picking up weights and going as fast as you can until you can't?
 
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to answer the question we gotta know:

-what your goals are


different goals = different exercise methods.
strength training?
endurance training?
aesthetics/bodybuilding training?
 
i've been employing slow lifting techniques for the last few months. My dumbell/barbell benchpressing is dominated by my triceps. By lifting slower, more controlled, and less weight, I'm more able to focus engagement of my pectorals. Same goes for my lats, which I sometimes have a difficult time engaging unless I actively (and therefore slowly) concentrate on the lift. I train only for aesthetics.

With respect to power, I'd expect athletes would do the opposite and attempt more explosive, high weight and lower volume reps.
 
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toshison said:
I think this is an interesting approach to mixing it up. Good way to address power and hypertrophy
http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html
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I've on .. week 11 or 12 right now using this template, some nice gains. Imo, always be in control no matter what speed and weight of the lift. There are so many different schools of thoughts regarding reps/weight but the main thing is to keep it intense. Look at taleb who lifts heavy all day and then there's kai green who goes for 20 reps and light weight but he looks like a beast.
 
Could use some advice. A few weeks back I tweaked something in my lower back on a deadlift. The muscle to the right of my spine a few inches above the belt. Couldn't bend over for a day but then it got better. Since then I don't feel it, but any squat or deadlift, even with low weight, sends shooting pain around that muscle.

Any tips on what I can do?
 
regder said:
Could use some advice. A few weeks back I tweaked something in my lower back on a deadlift. The muscle to the right of my spine a few inches above the belt. Couldn't bend over for a day but then it got better. Since then I don't feel it, but any squat or deadlift, even with low weight, sends shooting pain around that muscle.

Any tips on what I can do?
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I am a master at hurting myself deadlifting. Did you actually feel it tweak when you were deadlifting or did you wake up the next day all messed up?

Just take it easy, heal up, don't aggrevate it and lay off on deadlifts and squats for a bit until you are ready. Then get back into it and slowly work the weight back up. Then hurt yourself again and repoeat!
 
toshison said:
I am a master at hurting myself deadlifting. Did you actually feel it tweak when you were deadlifting or did you wake up the next day all messed up?

Just take it easy, heal up, don't aggrevate it and lay off on deadlifts and squats for a bit until you are ready. Then get back into it and slowly work the weight back up. Then hurt yourself again and repoeat!
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Felt it while working out, but continued to do another set after... Shoulda seen me try to put my socks on the next morning...

Guess I'll stick to isolation exercises on my leg day for the next couple weeks and see what happens
 
Here's me doing a chin pull-up
pretty_sure_she_s_doing_it_wrong_540.gif
 
vrus said:
I've on .. week 11 or 12 right now using this template, some nice gains. Imo, always be in control no matter what speed and weight of the lift. There are so many different schools of thoughts regarding reps/weight but the main thing is to keep it intense. Look at taleb who lifts heavy all day and then there's kai green who goes for 20 reps and light weight but he looks like a beast.
Click to expand...
I've come to realize that it's all about being challenged and less about which method is better (as long as the technique's right). High rep/low weight vs low rep/high weight; slow vs explosive movements; failure vs no failure; supersetting vs adding more sets;etc. are all just ways of challenging yourself.

Plateauing is just your body telling you that it's getting too easy and it's your cue to change things up. At some point, what you're doing will become less effective, and the "inferior" method will make more sense.

& OP, if you're interested in aesthetics, lift slow and controlled all the way through. The logic behind it is that you want the muscle to look as full and flexed throughout the whole range of movement even when you're not working out.
 
On all pressing movements (bp, sp, sqauts) I always explode when I "push" but always have a controlled negative on the way down. Full ROM is the the key though explosive or not. On pulling movements (lat pull down, rows etc) I always go slow and controlled keeping that mind muscle connection the whole time. Another thing when doing pulling movements particularly for the back try using the hook grip and pull from your elbows and shoulder blades if that makes sense. This will keep your arms/bi's from taking over the lift and will put the focus on the correct muscles. Also I'd be very careful going to failure all the time, that's an easy way to over train your CNS and that's not fun at all.
 
no I do not do crossfit, I seem to agree with people on here about it (relatively skeptical view on it, okay at everything vs expert at one thing, speed emphasized over form).

Good point Macs with speed; I've started lifting with 'control' in mind. This slowed me down a bit from where I was previously (all out speed). I could see how I could have been injured easier going all out.

I have also stopped going until failure. I figured being more of a beginner lifter than anything (ive worked out for years but never consistently) I always felt that my brain would tell me to stop but my body could push more. In other words I was skeptical about whether I was actually failing or not. Having a spotter for a while has really engrained an objective mind-body connection whereby I now know when im failing vs im just sore etc and dont want to bust out any more reps.

My goals would be strength / bodybuilding. Right now Im trying to get diet dialed in and hoping I can get some beginner fat reduction while still maintaining, increasing strength etc.

I love the strength aspect (functional strength is awesome), but at the same time I have a bunch of extra bodyfat so muscle size would be nice as a motivator (I have the ever so popular fat kid syndrome aka I was always the fat kid and now want to 'convert' that fat to muscle).

Appreciate the advice. the 'one mississippi rule' is what I was looking for. That and controlled reps.

I can also see the taxing on the CNS, I'd be dredding workouts because of how hard I knew they'd be to get through. Im actually more consistent now that I can 'relax' a little bit more in the gym, also makes my sets more consistent (not 12 reps till failure first set, then 6 reps till failure second set etc)

I do work out at the U of T athletic center so I assume my ego was getting in the way of effective workout strategies (lots of athletes lifting big weights made me want to just lift the biggest weight possible for the most amount of reps).

in short; thanks!

Nutrition questions to follow I assume!
 
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Does anyone here take glucosomine sulfate for joint support? Any success? I have an issue with my wrist (ulna) slipping in and out of place...subluxation. Usually happens when I dyno hard or trying to hold onto something slippery when rock climbing.

Also wondering what you folks do for wrist strengthening other than wrist curls...the motion im trying to describe doesn't seem to be reproducable by any weight-room exercise.
 
TomC said:
Does anyone here take glucosomine sulfate for joint support? Any success? I have an issue with my wrist (ulna) slipping in and out of place...subluxation. Usually happens when I dyno hard or trying to hold onto something slippery when rock climbing.

Also wondering what you folks do for wrist strengthening other than wrist curls...the motion im trying to describe doesn't seem to be reproducable by any weight-room exercise.
Click to expand...

U mean those thing that u squeeze in your hand?

Sent from my Phone, dont judge the grammar
 
What vitamins do you guys take? I'm adding a lot of vitamins in my diet because I forget to eat a lot or can't eat regularly.
 
LiNK666 said:
What vitamins do you guys take? I'm adding a lot of vitamins in my diet because I forget to eat a lot or can't eat regularly.
Click to expand...

Just remember too much of Vit A, D, E & K can be bad for you

Sent from my tablet using my paws
 
TomC said:
Does anyone here take glucosomine sulfate for joint support? Any success? I have an issue with my wrist (ulna) slipping in and out of place...subluxation. Usually happens when I dyno hard or trying to hold onto something slippery when rock climbing.

Also wondering what you folks do for wrist strengthening other than wrist curls...the motion im trying to describe doesn't seem to be reproducable by any weight-room exercise.
Click to expand...

I take a Glucosamine/Chondritin/MSM supplement. Does it help? Its always hard to say "Yes" with any certainty when proving a supplement works but I do notice less occurences of knee pain when Im supplementing with it. To prove my theory, I have started/stopped taking it several times for extended periods to see if there really was a difference and for me anyway, there was. Not sure if it would help your wrist issue based on what you descibed though but you could give it a try.

The thing I would suggest you do is look into mobility/flexibility exercises for your forearms/wrists/hands/fingers first and work on those. I think you should take that approach versus trying to look for weight lifting exercise in the gym. Your issue sounds more like a mobility/flexibility issue than pure strength. For strength though, do what climbers do and use those boards, with the different grips and do pull-ups and such with them.
 
What are you guys doing for wrist strength? It feels like I'm slowly developing a RMI in both wrists. Note that my wrists are kind of out of proportion (smaller) than my other bones/joints.

Also Roasted if you're still in this thread, what kind of mileage are you getting from your Daytona on a tank? I picked one up for this season.
 
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