Strength Weight Training: Anything and Everything II

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The hands of stone

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Sep 13, 2020
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Does anyone watch or do any of Ryan Humiston's programs and exercise's ?
Just wondering if anyone has found them effective
 

Teagueeee15

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Directly, a lot of cable pulldowns, extensions, skull crushers, dips, close grip pushups. In-directly, bench press

By extensions - Do you mean the Cable rope overhead extension? Even if you are just doing direct work via that, skull crushers and tricep pushdowns on the cable, you really should be hitting them at all the different angles that you need to. Are you using the EZ bar for skull crushers? If so I would recommend changing it to the bar where your palms are facing each other (Swiss bar). Unfortunately, we can’t all be like Chris Tarrant have have huge triceps 😭
 

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2006_Eagles

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By extensions - Do you mean the Cable rope overhead extension? Even if you are just doing direct work via that, skull crushers and tricep pushdowns on the cable, you really should be hitting them at all the different angles that you need to. Are you using the EZ bar for skull crushers? If so I would recommend changing it to the bar where your palms are facing each other (Swiss bar). Unfortunately, we can’t all be like Chris Tarrant have have huge triceps 😭
Yes and yes. I did use the swiss bar once upon a time, but not recently.

Also, I can't seem to hit the long head on my left tricep like I can on my right arm. Very imbalanced
 

2006_Eagles

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This was awesome for getting a proper long head contraction

 

go you pups

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Does anyone watch or do any of Ryan Humiston's programs and exercise's ?
Just wondering if anyone has found them effective
I'd say he's good for the brahs

Offers variations of common exercises

I only watch his YouTube clips, never bought a program from him (or anyone else for that matter). I like his style though, direct and to the point, demonstrate the exercises, explain its benefits and he's done, no overanalytical rambling fluff like the Nippard types
 

go you pups

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By extensions - Do you mean the Cable rope overhead extension? Even if you are just doing direct work via that, skull crushers and tricep pushdowns on the cable, you really should be hitting them at all the different angles that you need to. Are you using the EZ bar for skull crushers? If so I would recommend changing it to the bar where your palms are facing each other (Swiss bar). Unfortunately, we can’t all be like Chris Tarrant have have huge triceps 😭
Lol yeah, Tarrant had extremely defined arms

Then I'd look at his height/weight, he'd never be over 100kg, always like low 90s (think he was 192 or 193cm) then other guys would be a similar height and weight to him and have stick arms still, he must've had really skinny legs or not much muscle on the back something
 

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Yes and yes. I did use the swiss bar once upon a time, but not recently.

Also, I can't seem to hit the long head on my left tricep like I can on my right arm. Very imbalanced
Buy some bands man, chuck them in ya gym bag and loop them around a rig or chin up bar or something at gym and see how they compare to the cable and free weight exercises you're doing for triceps

Bands are excellent for tricep pumps, they get harder the longer you stretch them out, so perfect for improving the concentric phase, skinnier bands you can clip a carabiner on them too and use a cable attachment instead of having your hands on rubber (better grip too)

Also do more unilateral stuff like kickbacks (dumbbells or cables), more reps on the left arm etc if you feel its hard to target
 

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Ok, tested the waters today

Was thinking of heavy doubles and triples around the 120-130 kg range, but felt good at 120 so thought bugger it, see where I was at seeing its been about 6-7 weeks since my 135kg 1RM and I've improved my rep ranges since then

Did a triple at 120, a single at 130 (felt I had a double in me there) then I equalled my 140kg pb for a single, probably was a much better lift than I did when I was 22 as I had help on liftoff then, whereas twas all myself here

Had a 10 minute rest, tried 145, felt good on liftoff and controlling it down, then I hit the sticking point on the way up and had to bail :(

I think seeing elements of the lift felt reasonably solid, perhaps if I went straight to 145 instead of 140 I may have got it in

3 more weeks to break through that 140 barrier though (150 would be nice, but probably beyond me at the moment)
Man I had huge upper back/scapula DOMS from this the last 2 days

Gotta be those deep stabilisers being utilised from liftoff/eccentric phase

I think I'll go easy with both chest and back next week, so many back DOMS (Tuesday, Wednesday, Friday, Saturday), had to go easy on legs yesterday
 

The hands of stone

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I'd say he's good for the brahs

Offers variations of common exercises

I only watch his YouTube clips, never bought a program from him (or anyone else for that matter). I like his style though, direct and to the point, demonstrate the exercises, explain its benefits and he's done, no overanalytical rambling fluff like the Nippard types
Cheers , yeah I watch his youtube stuff .
I've been throwing a few of his variations in . They are tough work so think they are effective.

Just not sure if I should go full with his stuff or keep as I am with a slight change here and there 🤷‍♂️
 

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Cheers , yeah I watch his youtube stuff .
I've been throwing a few of his variations in . They are tough work so think they are effective.

Just not sure if I should go full with his stuff or keep as I am with a slight change here and there 🤷‍♂️
Stick to the basics and what works for you, but for something new, yeah try out his exercises throw 1 or 2 in every now and then


What I've seen from him, the variations I would try from him first look to be back and shoulder exercises, that seems to be his best point of difference in terms of hypertrophy training. I've been doing a heap of prone row/prone fly type of exercises lately which he seems to put in every now and then with his exercise videos, as I train from home now, I find these types of exercises beneficial as they replace machines I would've used had I still had a gym membership
 

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NonPhixion

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been binge watching/listening Andrew Huberman's series on YT

the bloke is like a database of information on health, nutrition & training. Highly recommend if you haven't heard of him before.
 

Alesana

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I've finally reprogrammed myself to not default to chest and to focus on back and shoulders and that's going really well, especially back which is probably as wide as it's ever been.

But my triceps are ******* terrible. Pls halp. It's not like I don't focus a lot on them coz I love tricep training, but results are sub optimal
Speaking from my limited experience; start including an exercise (or exercises) that you haven't done before. I had only done dumbbell kickbacks for a while, didn't feel like it was doing that much, tried theraband kickbacks and holy sh*t did it burn. Progressively increase your volume/weight/resistance on that and move onto something else after a while if you don't feel like it's doing much anymore or if you're bored of it. Also increase how often you train triceps, make it a priority, I wanted to see if I could sort of fast track my arms, I went from about 1-2 times a week to 2-3 times a week for at least 6 months and I reckon they developed more than all other muscle groups which were only getting trained 1-2 times a week. So if it's meant to be chest day and you've had 2 days rest since doing your triceps, push the chest back a day and do triceps instead. I think that worked for me so now I'm doing the same thing for chest.
 

go you pups

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been binge watching/listening Andrew Huberman's series on YT

the bloke is like a database of information on health, nutrition & training. Highly recommend if you haven't heard of him before.
Checked him out


I can't do podcasts :(
 

Jugada

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Speaking from my limited experience; start including an exercise (or exercises) that you haven't done before. I had only done dumbbell kickbacks for a while, didn't feel like it was doing that much, tried theraband kickbacks and holy sh*t did it burn. Progressively increase your volume/weight/resistance on that and move onto something else after a while if you don't feel like it's doing much anymore or if you're bored of it. Also increase how often you train triceps, make it a priority, I wanted to see if I could sort of fast track my arms, I went from about 1-2 times a week to 2-3 times a week for at least 6 months and I reckon they developed more than all other muscle groups which were only getting trained 1-2 times a week. So if it's meant to be chest day and you've had 2 days rest since doing your triceps, push the chest back a day and do triceps instead. I think that worked for me so now I'm doing the same thing for chest.

That's pretty much the opposite of what you should be doing tbh. Constantly chopping and changing between different exercises will just be a mess and make it far harder to apply progressive overload.

Cables + very high volume is about as much advice as I could really give for building triceps. Ive never really bothered with close grip bench or skull crushers. Dips only occasionally too. Pretty much 95% of my triceps workout is done on cables and they would easily be my largest muscle
 

RU_

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Nice work. How'd you get there?

My current plan for deadlifting is a template I've found where you go week 1 3x5, week 2 3x4, week 3 3x3, week 4 3x2. Week 5 you add 2.5-5kg and see if you can keep going.
Just following my programming! I’m being coached so they are doing my numbers. I’m hoping for a 250KG deadlift on the day, if I hit my second at like 240kg I’ll probably Hail Mary the 260kg if it feels good.
 

Alesana

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That's pretty much the opposite of what you should be doing tbh. Constantly chopping and changing between different exercises will just be a mess and make it far harder to apply progressive overload.

Cables + very high volume is about as much advice as I could really give for building triceps. Ive never really bothered with close grip bench or skull crushers. Dips only occasionally too. Pretty much 95% of my triceps workout is done on cables and they would easily be my largest muscle
Agree that you shouldn't change it up too frequently which is why I said "Progressively increase your volume/weight/resistance on that and move onto something else after a while if you don't feel like it's doing much anymore or if you're bored of it." You either misinterpreted or are misleading with my quote, I'm no expert but I can say what has worked for me. And just because some exercises work well for one person doesn't mean it work just as well for another.
 

Jugada

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Agree that you shouldn't change it up too frequently which is why I said "Progressively increase your volume/weight/resistance on that and move onto something else after a while if you don't feel like it's doing much anymore or if you're bored of it." You either misinterpreted or are misleading with my quote, I'm no expert but I can say what has worked for me. And just because some exercises work well for one person doesn't mean it work just as well for another.

Yeah I know but that part is just incorrect. Progress will naturally slow down the further along you get and switching to a different exercise isn't going to speed up progress, infact it will almost certainly slow it down. Do not subscribe at all to the idea that different things work well for different people either. There just are more optimal ways to workout that apply to everyone.

If you are just bored with gym and want to mix it up for headspace then sure may as well do whatever will keep you motivated to keep going but that's different
 

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And then today I managed 2 sets of 3 at 107.5kg bench and failed on my third rep of the third set.

My bench can fu** right offffff!
I failed 145 then tried and failed 142.5 after a 10 minute rest last week

Funny going at 100% or close to it just absolutely taxes ya, even with such low volume

Do you get trap/rhomboid area doms from benching heavy? I've noticed it once I go over 120
 

Alesana

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Yeah I know but that part is just incorrect. Progress will naturally slow down the further along you get and switching to a different exercise isn't going to speed up progress, infact it will almost certainly slow it down. Do not subscribe at all to the idea that different things work well for different people either. There just are more optimal ways to workout that apply to everyone.

If you are just bored with gym and want to mix it up for headspace then sure may as well do whatever will keep you motivated to keep going but that's different
That is very different advice to what I receive from High Performance physical coaches with decades of experience training elite athletes.
 

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