Strength Weight Training: Anything and Everything II

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go you pups said:
Yeah I went yesterday morning before the rush

Outdoor pool was really warm for 9am
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Nah i prefer pools cold.

But yeah will be in the pool by 9/9.30am.

I reckon thats the best time to go- cause some ppl will need to go super early before work. And i dont want to run into that crowd. Nor do i want the kiddie crowd. I'd say 9.30 would be bang on correct..
 
Can you do too many exercises in a session ?
Been getting pretty good results but feel ive platued a bit in the last month.

Been changing things up but either doing one muscle group a session ( sometimes 6-8 variations ) or splitting the session.

If l'm doing one group am I better off dropping the amount of exercises a bit ?
 
Had a great swim this morning.

Mixed it up-well i had to. My ******* goggles were leaking, and i couldnt fix them. So i alternated between breaststroke + then when i got to the shallow end of the 50M pool, did like walking/running the rest of the way.

It was actually quite fun. And could wear sunglasses while doing it rather than goggles.
 
Shell said:
I dont think you can do too much in a session.. unless going overboard and causing an overuse injury.


Just my 2 cents.. i know very little about this...
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You can get a condition called rhabdomyolysis

"Rhabdomyolysis is a serious syndrome due to a direct or indirect muscle injury. It results from the death of muscle fibers and release of their contents into the bloodstream. This can lead to serious complications such as renal (kidney) failure. This means the kidneys cannot remove waste and concentrated urine."
 
Thoughts on doing the concentric potion of every lift starting from rest? I feel like that's when you generate the most force plus you eliminate any use of momentum

I adhere pretty hard to this principle but keen to hear thoughts
 
2006_Eagles said:
Thoughts on doing the concentric potion of every lift starting from rest? I feel like that's when you generate the most force plus you eliminate any use of momentum

I adhere pretty hard to this principle but keen to hear thoughts
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horses for courses.
it’ll improve your “starting strength” but it’s not as efficient from a hypertrophy or overall strength standpoint compared to doing concentric and eccentric parts of the lift.
 
Aeglos said:
horses for courses.
it’ll improve your “starting strength” but it’s not as efficient from a hypertrophy or overall strength standpoint compared to doing concentric and eccentric parts of the lift.
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What's your thoughts on the tempo of a rep and the importance of contraction for hypertrophy?
 
2006_Eagles said:
What's your thoughts on the tempo of a rep and the importance of contraction for hypertrophy?
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tbh I haven’t seen anything (research, anecdote or otherwise) that suggests, as long as there’s some sort of control on the eccentric, tempo alters the degree of hypertrophy.
the argument for slow tempos is normally increased TUT but I’m guessing it must be offset by less volume.

the “rules” for hypertrophy seem to be; some sort of mechanical stimulation of muscle tissue and progressive overload.
how you accomplish that doesn’t seem to make a significant difference.
 

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Aeglos said:
tbh I haven’t seen anything (research, anecdote or otherwise) that suggests, as long as there’s some sort of control on the eccentric, tempo alters the degree of hypertrophy.
the argument for slow tempos is normally increased TUT but I’m guessing it must be offset by less volume.
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The slower tempo would be eccentrically yeah? I haven't found any literature that favours a slowish concentric part

There's even studies that advise you pull down quickly when benching
 
2006_Eagles said:
There's even studies that advise you pull down quickly when benching
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im not 100% on hypertrophy (most of the reading I’ve done the past 2-3 years has been along the lines of diagnostic accuracy of clinical tests etc as opposed to strength training).
for strength/lifting max weights it makes absolute sense. A slow eccentric just saps energy that could be used for the concentric.
 
Aeglos said:
im not 100% on hypertrophy (most of the reading I’ve done the past 2-3 years has been along the lines of diagnostic accuracy of clinical tests etc as opposed to strength training).
for strength/lifting max weights it makes absolute sense. A slow eccentric just saps energy that could be used for the concentric.
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Yeah I'm analysing from a hypertrophy standpoint largely
 
2006_Eagles said:
Thoughts on doing the concentric potion of every lift starting from rest? I feel like that's when you generate the most force plus you eliminate any use of momentum

I adhere pretty hard to this principle but keen to hear thoughts
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The science boffins did a study once, and they found every lift comes to a dead stop at the top of the movement, and then again at the bottom - even if you're swinging the weight like Tom Platz with crabs.

What you're talking about is a deliberate isometric hold at the bottom?

I do those for certain exercises, to get a good stretch and and when it's safe. I would not recommend if you're doing heavy bench presses in the garage by yourself at home, in which case you should bounce that *er off your chest and get it back on the pins as quick as possible.

At the end of the day it's a moot point. It's like asking 'From a hypertrophy stand point, should I eat 11 meals a day or 12?'

You eat everything that aint nailed down or still walking brah.

And on tempo, I asked one of those evidence based muppets the same question.

He said:

- More than 6 second tempo on the way up or down is a waste

- If you're doing low volume, do slower eccentric to get even more muscle stimulus

- If higher volume, slow eccentrics may cause too much fatigue.

- Faster concentric generally recruits more muscle fibres.

- Run Tren

Personally, I doubt there is too much difference either way. You are far better orf concentrating on stuff like volume frequency intensity.

My hypertrophy rules are as follows:

Do 20 sets of chest on Monday
Eat 500 grams of protein every day
Get shredded for summer
Pull babes

These then are the only hypertrophy principles you need to adhere to.

If you need more advices, I will be here all week.
 
Anyone know of a study of the optimal length of time to fall sleep post workout?
 
Shell said:
Had a great swim this morning.

Mixed it up-well i had to. My ******* goggles were leaking, and i couldnt fix them. So i alternated between breaststroke + then when i got to the shallow end of the 50M pool, did like walking/running the rest of the way.

It was actually quite fun. And could wear sunglasses while doing it rather than goggles.
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Speedo Opals, last for years.
 
Damon_3388 said:
I feel like clean and press and upright rows are underrated/underused shoulder exercises amongst regular lifters (clean and press a common one in CrossFit).

Perhaps some barbell rows could work for the rear delts (does work the upper back too)?
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I've always like the upright barbell row, what's with people calling the exercise 'dangerous'?
 
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