Strength Weight Training: Anything and Everything II

Discussion in 'Health, Fitness, Training and Nutrition' started by cptkirk, Sep 22, 2011.

Put it out there
  1. cptkirk

    cptkirk Premiership Player

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    Start with a single dumbbell off an aerobics/reebok step and work up to the heaviest...then start again from the floor...then if you can had to the trap bar and build that up bit if not then get in the squat rack and set the pins at about mid shin height and build that up

    I'd even have you use the same weight each day you train for 2 sets of 5 - 10 then increase the load each week and repeat

    Don't worry if you can't go from the floor even in the long term, just slowly build the movement, your confidence will come back and you'll wonder this time next year why you stayed away from them for so long

    The fear of the movement, and thus the pain from just thinking about the movement, is only overcome by graded exposure to the movement
     
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  2. PoppedCorn

    PoppedCorn Premium Platinum

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    Yup I was thinking about the cheat cage method
    Makes perfect sense
    Set the catch bars a foot or so off the ground and see how I go doing some very light weight
    Maybe even progress to some light sumo lifts
     
  3. cptkirk

    cptkirk Premiership Player

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    i'd start with the dumbbell variation if i was you - don't be in a hurry or you'll hurt yourself guaranteed
     
  4. PoppedCorn

    PoppedCorn Premium Platinum

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    Copy that
    Will do
     
  5. saj_21

    saj_21 Norm Smith Medallist

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    On a different note wondering your thoughts on ROM when doing 45 degree seated leg press - I see a lot of people barely get their knees near the chest and then lock the legs out.

    First off locking the legs out will take the tension of the quads and is dangerous if you are pushing heavy weights. Secondly how "far back/close" should the knees go to the chest?
     
  6. Aeglos

    Aeglos Club Legend

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    Am I allowed to say it depends haha?
    Re: locking out knees - horses for courses (training for load/strength or purely hypertrophy?). No more dangerous than locking out a squat or deadlift unless you’re hyper mobile and go into hyper extension (which is what always happens in those rather gruesome videos)
    Re - how far the knees go back: will be influenced by
    - available ankle ROM
    - available knee ROM (an uncommon problem)
    - available hip ROM
    - foot placement on the plate
    - angle of plate
    Typically though I would advocate the greatest ROM allowed under the specifics of above
     
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  7. saj_21

    saj_21 Norm Smith Medallist

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    Thanks. I should of said "dangerous" it's no less dangerous than other "big" exercises but if something goes wrong it seems to be a more significant injury.

    Personally I prefer to keep the knees bent slightly and keep the tension on the muscle.
     
  8. Aeglos

    Aeglos Club Legend

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    The increased severity probably stems from
    1) you use more weight on a leg press
    2) if something goes wrong in a deadlift you drop the weight, and even a squat you can sort of accordion and avoid the knee copping everything

    I don’t know if such statistics exist, but I’d hypothesis there are less injuries on the leg press than either barbell squats or deadlifts
     
  9. showdownhero

    showdownhero Premiership Player

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    Doing some after work training this week, definitely preferable from a nutrient timing , muscle protein synthesis and anabolism point of view

    Normally prefer morning sessions because the gym is quieter and equipment access is less of a problem but because these sessions are just deloading sessions I'm not worried about that.

    I also avoid afternoon workouts because I prefer not taking stim heavy preworkout after 4pm because it can mess with my sleeping patterns, however once again deloading sessions don't require PWO
     
  10. showdownhero

    showdownhero Premiership Player

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    ******* lol what a ball ache that was, gym was absolutely packed and filled with dick heads.

    Theres no benefit to nutrient timing that makes that torture worthwhile, will just switch back to AM training even for deloading sessions.
     
  11. HirdyLannister

    HirdyLannister Norm Smith Medallist

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  12. Gralin

    Gralin Moderator

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    Lunchtime training at my gym is awesome, about four people in there on average
     
  13. Training Mad

    Training Mad All Australian

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    Home gym can train whenever
     
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  14. PoppedCorn

    PoppedCorn Premium Platinum

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    Same as above
    morns about 1 to 1.5hrs after waking
    usually around 11am
    none of this air con rubbish either...sweat it out and drink about a litre
    bare foot and a pair of trackies
     
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  15. WeetBixKid

    WeetBixKid Club Legend

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    Pulled 230 @ 84kg, pretty chuffed.
     
  16. showdownhero

    showdownhero Premiership Player

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    tantalising close to triple bodyweight
     
  17. Gralin

    Gralin Moderator

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    man it feels good to be back lifting again.

    I'm not even stressing about how far I've had to drop all my weights, taking it as a chance to reset everything, fix form issues as I go
     
  18. WeetBixKid

    WeetBixKid Club Legend

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    Still a fair bit of work to do but 250 feels very achievable now.
     
  19. Contra Mundum

    Contra Mundum Brownlow Medallist

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    That is ******* good going bro!!!