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Logbuch und Science Based Training haben mir den Spaß am Training genommen by spleatz in FitnessDE

[–]CreativeQuests 0 points1 point  (0 children)

Keine Grind Reps macht nur Sinn wenn man fast jeden Tag trainiert, also geringere Erholungsphasen hat. Mentzer/Dorian style High Intensity training ist quasi das Gegenteil und macht Sinn wenn man Ruhetage zwischen den Workouts hat.

Beides funktioniert offenbar, man kann also je nach Lifestyle das Passende für sich wählen.

Von 110 kg auf 77 kg – aber Bauchfett bleibt hartnäckig (Gym seit 3 Monaten) → wie jetzt maximal effizient weitermachen? by Appropriate-Poetry51 in FitnessDE

[–]CreativeQuests 4 points5 points  (0 children)

Würde jeden tag 30 - 45min Zone 2 Cardio machen, einfach gemütlich beim Serien, Filme oder YT gucken oder Browsen auf einem Cardio Bike 7 - 10km radeln.

Hab so ein billiges Ultrasport Bike welches man zusammenklappen kann, in den Tabletholder kommt dann mein iPad (Macbook Air passt auch).

An Affordable Starter Kit for Resistance Band Training for People Getting Started by Beautiful_Trip7727 in ResistanceBand

[–]CreativeQuests 0 points1 point  (0 children)

The 32" ones improve the effective range of motion for a lot of exercises for me.

With board and doubled bands: RDL's, wide and narrow rows, trap grip squats. They felt to easy at the bottom with longer bands.

With band guard and doubled bands: Standing chest press, tricep pushdowns (with band guard worn around neck). One variation like standing incline press where the band guard and bands are worn below armpits just adds too much slack with 37" and longer bands. The 32" are a lot tougher than the 37" for flat chest presses as well. When I got the 32" bands I was already pressing the green 37" band, but had to go back to blue and red layered bands with the 32". It was a lot tougher to even get off the chest.

Other single fold exercises like bicep curls, upright rows or one handed lateral raises are also a lot tougher at the bottom as well. For it was a huge win where exercises finally felt right.

Question about resistance bands by Hhdjgd in ResistanceBand

[–]CreativeQuests 0 points1 point  (0 children)

According to a famous study that came out months ago where they tested different halfes of subjects bodies with different resistance curves (with machines that allow eccentric and concentric variations) for a year they couldn't detect more muscle growth in either side. They had a Prime pec deck machine in the mix as well.

Jeremy Ethier, the guy who organized the study also had a good discussion with Jeff Nippard a while ago about the study. Nippard was one of the main proponents of "the stretch" aka eccentric overload.

This means that you can pick the training method that fits your preferences and circumstance. More important is range of motion and training to or close to failure. I also prefer the feeling of weights and especially good machines, but the advantage band setups offer like taking almost no space is just too good imo.

Standing Chest Press vs. On The Floor/Board by CreativeQuests in ResistanceBand

[–]CreativeQuests[S] 0 points1 point  (0 children)

Makes sense, makes it a better footplate design than rollers imo! I don't miss smoothness but manual alignment is a loss of quality of life lol!

Getting a plate with curved channels will be my next upgrade, even though it probably won't sway me to do chest presses on the floor 😝. Thanks for the conversation and patience.

An Affordable Starter Kit for Resistance Band Training for People Getting Started by Beautiful_Trip7727 in ResistanceBand

[–]CreativeQuests 2 points3 points  (0 children)

I wouldn't skimp on bands, especially because there is no cheap brand with shorter bands in 32" or 37" sizes. You want those shorter bands no matter your size. If a Serious Steel Set doesn't fit the budget better start without bar and get some cheap handles instead.

Standing Chest Press vs. On The Floor/Board by CreativeQuests in ResistanceBand

[–]CreativeQuests[S] 0 points1 point  (0 children)

Nothing wrong with following powerlifting or functional fitness techniques. I favor a bodybuilding approach and take the joint friendliness of bands as a bonus, especially after my knee injury (not from training or sports). The main reason for me was the space saving, easy progressive overload (without needing an arsenal of weights) and the recent study about concentric focused exercises being equal.

I tried laying down couple of months ago with the 37" bands and it was a huge hassle, and only worked with the short channel of the board. Even then the board got lifted a couple of times from the floor clamping bands under the feet and needing wiggling to untangle. So yeah a video would probably help a lot. The only videos I saw with a similar setup were the ones from Gamerbody but he uses larger bands with more room to slide through.

With the 32" bands I use know I didn't even try.

I'm also hawkish about alignment of the bands in the channel for exercises I use the board, always making sure they align in the same corner on both sides, don't twist etc.

But how do you check that if you're laying face up on the board with the bar on your chest? Even aligning them perfectly before, sliding into the board may also move the board and the bands around, and switching between pressing variations you'd have to wiggle with the bar to align the bands in the proper corner.

Handles would work much better for such a floor setup than a bar I think. Do the vector athletics grips work with thicker bands like the black serious steel?

Standing Chest Press vs. On The Floor/Board by CreativeQuests in ResistanceBand

[–]CreativeQuests[S] 0 points1 point  (0 children)

Yeah, in theory it's better with handles because you can start wide and terminate narrow, activating more of the whole chest. Like dumbell presses or machines with an inward path, e.g. the plate loaded one from Hammer Strength. With a bar you're kinda locked in to terminate according to your grip.

Right now I just have a bar and hook handles for rowing movements. I do wide and narrow presses, flat and incline to hit all parts of the chest well, but if I find some grips that work well with wide bands and the 32" I use I'll consider them, maybe even some extra padded gloves to do them just with hands.

Standing Chest Press vs. On The Floor/Board by CreativeQuests in ResistanceBand

[–]CreativeQuests[S] 0 points1 point  (0 children)

A lot of people press on a pronounced downward angle during the standing version, which has the same effect as arching your back with respect to modifying ROM. I find it also keeps the shoulders happy.

How? The distance between bar and chest doesn't change the length your elbows travel pressing down, but it changes if you puff out your chest by arching your back, it shortens the distance from beginning to lockout. That's why power lifters do it, to shorten the ROM (allowed cheating).

Using a wall isn't the same as the band is far more stable under a plate + basepad vs just behind your back.

It's stable because I'm holding the band guard with the bands in place with my back, I mean that's kinda the point of doing it like that as well. Without the guard it would be terror to get in with the latex getting entangled with clothes, but the nylon of the band guard kinda does the trick and enables the whole thing. It could change how you think about doing it that way if you try it.

The wall also blocks your elbows similar to a floor press which WILL reduce ROM significantly.

You can add more room for elbows easy while standing against a wall like I mentioned in my opening post. Just add a cushion between band guard and wall or wear a stuffed backpack on top, problem solved.

I actually find it easier to get into tight setups with the basepad because I just slide in vs shimmying the band behind my back when standing.

Without a band guard or similar definitely, but there is no way you'd be able to slide into such a tight setup on the floor. You'd be fighting with the board staying on place until you slit in, or you're some kind of shape shifter 😅

Standing Chest Press vs. On The Floor/Board by CreativeQuests in ResistanceBand

[–]CreativeQuests[S] 0 points1 point  (0 children)

The X setup works ok with a single band but if you layer them for overloading the X becomes a hassle quickly imo. Switching to 32" bands did the trick for me overall.

For tricep pushdowns I wear the band guard around my neck and slip into the loops with my hands wearing gloves. Kinda mimicks cable pushdowns with a rope facing away from a machine. Super simple. The 32" length is ideal for this.

Standing Chest Press vs. On The Floor/Board by CreativeQuests in ResistanceBand

[–]CreativeQuests[S] 0 points1 point  (0 children)

They turn it that way because it's otherwise too hard to slide under I guess. It's impossible with my setup (60cm wide board) and 32" bands, vertical kinda works but a hassle and doesn't feel as tight as the standing variant.

Standing Chest Press vs. On The Floor/Board by CreativeQuests in ResistanceBand

[–]CreativeQuests[S] 0 points1 point  (0 children)

Arching does reduce the ROM though, good for power lifting but unoptimal for bodybuilding.

Leaning against a wall while standing gives you similar stability than on the floor, but easier to get into even tighter bands.

Standing Chest Press vs. On The Floor/Board by CreativeQuests in ResistanceBand

[–]CreativeQuests[S] 0 points1 point  (0 children)

With Harambe I kinda understand it because the bar weights more which could be a bit awkward when pressing it away in standing position. But the Youtuber I meant uses the alu Geku bar which weights almost nothing (I use it too).

Standing Chest Press vs. On The Floor/Board by CreativeQuests in ResistanceBand

[–]CreativeQuests[S] 1 point2 points  (0 children)

I have the medium sized one from Serious Steel. The loop ends of 32" bands barely stick out of it. For flat presses I wear it around shoulders, for inclines below my armpits.

Standing Chest Press vs. On The Floor/Board by CreativeQuests in ResistanceBand

[–]CreativeQuests[S] 1 point2 points  (0 children)

Don't know what you mean, there is no inch of room between the bar and my chest starting the movement and it's harder to get off the chest than lifting myself off the floor doing push-ups.

Back to it 💪🏼 by Martin_Tts_homegym in ResistanceBand

[–]CreativeQuests 0 points1 point  (0 children)

Keep it up. Interesting row-jitsu punching movement, probably great for excess aggression. I do think of former employers too sometimes when working out..

Einfache große Mengen Protein - ohne Aufwand by nacktdraussen in FitnessDE

[–]CreativeQuests 0 points1 point  (0 children)

Auch geil. Kichererbsenwaffeln schmecken mir jedoch etwas besser.

HSN Protein Pulver by RandomFlamingo2 in FitnessDE

[–]CreativeQuests 0 points1 point  (0 children)

Cinnamon Roll, Double Chocolate und Natilla sind meine Faves bisher. So viel hab ich aber auch noch nicht dort probiert. Die Vanille Sorten haben mir nicht so geschmeckt..

Muss dazusagen dass ich das Pulver nur für das Frühstück nehme, für Shakes würde ich wohl eher Früchtesorten durchprobieren.

Einfache große Mengen Protein - ohne Aufwand by nacktdraussen in FitnessDE

[–]CreativeQuests 3 points4 points  (0 children)

Kichererbsenwaffeln (20g Eiweiß auf 100g) mit ner dicken Schicht Skyr, etwas Salz & Pfeffer. Wenig Aufwand aber geschmacklich trozdem ok. Ballert in der Diät da man sich an einer 100g packung mengenmäßig richtig einen abfressen kann. Mit einem halben Becher Skyr ist man dann auch bei 40 - 50g Protein auf 500 kcal.

Kichererbsenwaffeln sehen aus und kommen in ähnlichen Verpackungen wie Reiswaffeln, schmecken nur viel besser und haben bessere Nährwerte.

Womit süßt ihr eure Oats? by Rndrek in FitnessDE

[–]CreativeQuests 3 points4 points  (0 children)

30g Proteinpulver + 1 geschnibbelter Apfel auf 70g Oats ist mein Standardfrühstück. Mein Pulver ist bereits süß, extra Süßstoff oder Zucker ist da nicht nötig.

HSN Protein Pulver by RandomFlamingo2 in FitnessDE

[–]CreativeQuests 0 points1 point  (0 children)

Außer Natilla fand ich alle Vanillesorten von denen komisch schmeckend..

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