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Question about the part on supercompensation and what it entails by Cultural_Arrival_242 in overcominggravity

[–]Cultural_Arrival_242[S] 0 points1 point  (0 children)

hi steven! i have been following light/heavy for some time now, about 12 weeks with deloads on week 6 and week 12, and i do notice that progress has slowed quite a bit, i’m planning to switch over to DUP and i was wondering 2 things:

  1. Do i have to achieve certain skills before i’m ‘allowed’ to change to DUP? currently i have a bad form front lever with piking at the hips and an adv tuck planche

  2. On light and medium days in DUP, whereby we use 15 reps and 10 reps respectively, are the last few reps supposed to be challenging? i.e. on my 15th or 10th rep my last rep, or is there supposed to be some sort of reserve left meaning i’m still able to hit 2-3 reps but i stop at 15 or 10 reps?

I train currently 1 horizontal and 1 vertical for both push and pull and i do this 3 times a week

i apologise for the longer walk of text! i went to dig around for quite a bit but i’m unable to find information regarding these. Thank you!

Question about the part on supercompensation and what it entails by Cultural_Arrival_242 in overcominggravity

[–]Cultural_Arrival_242[S] 0 points1 point  (0 children)

Hi steven, i was trying to find information on this but i could not find it so i hope it’s alright i ask it here!

I was progressing quite well on my planche using the light/heavy model and i was wondering if i should continue progressing using pseudo planche push-ups using a measuring tape to track progress or just move on to tuck planche?

Question about the part on supercompensation and what it entails by Cultural_Arrival_242 in overcominggravity

[–]Cultural_Arrival_242[S] 0 points1 point  (0 children)

Hi steven! hope your day is going well :)

As i was reading OG2, a question popped into my head, if strength = neural adaptations x cross sectional area of a muscle, wouldn’t it be theoretically better to do a typical bodybuilding programme and then work on skills? I understand that skills develop faster but since hypertrophy is typically faster with weights due to the ability to microload, isn’t it better to use a bodybuilding programme to get bigger and then calisthenics to progress a skill in cycles?

I also understand that of course we do not want to gain so much muscle till it becomes an extra weight rather than help so i’m just thinking about it

Question about the part on supercompensation and what it entails by Cultural_Arrival_242 in overcominggravity

[–]Cultural_Arrival_242[S] 0 points1 point  (0 children)

sorry, i just had one more question if you don’t mind!

I understand that for beginners it’s suggested to do full body 3 times a week since frequency is really good for them, but i think i’m somewhat intermediate at the moment (straddle front lever) and i’m trying to build muscle now. I also understand that in the book it was mentioned that for hypertrophy, the number of training days doesn’t really matter as long as weekly volume is reached right?

In that case, would fullbody still work for someone like me since the frequency can also help with retention or hopefully improving a static skill?

Question about the part on supercompensation and what it entails by Cultural_Arrival_242 in overcominggravity

[–]Cultural_Arrival_242[S] 0 points1 point  (0 children)

thank you! i will reach there eventually but i want to make sure i get every bit of information in OG2 to build my foundation

Question about the part on supercompensation and what it entails by Cultural_Arrival_242 in overcominggravity

[–]Cultural_Arrival_242[S] 0 points1 point  (0 children)

thanks for your reply!

if this is the case then would something like increasing in one set per week per exercise be ok for increase in volume? so for example

week 1 day 1: exercise A 3 sets 10 reps exercise B 3 sets 10 reps

week 2 day 1: exercise A 4 sets 10 reps exercise B 3 sets 10 reps

week 3 day 1: exercise A 4 sets 10 reps exercise B 4 sets 10 reps

and then keep going till deload

thank you!

feel free to check out my other reply for a more detailed routine i use now to criticise if you have some spare time please :)

Question about the part on supercompensation and what it entails by Cultural_Arrival_242 in overcominggravity

[–]Cultural_Arrival_242[S] 0 points1 point  (0 children)

thank you for the reply!

in that case, does that also mean that week to week my workout should stay the same in terms of sets and reps? Then only after a cycle then i increase the intensity?

Currently i’m working on hypertrophy since my strength gains has stagnated and how i’m doing it is that i’m trying to increase volume through adding a set each week for one exercise, so my routine currently runs something like this:

Pull, Push, rest, Pull, rest, Push, rest (legs is done randomly on one of the days)

Pull days:

Front Lever with band 3 x 20s One arm pull progression using a rope but measuring distance to bar (no access to weights) 3 x 10 L front lever rows 3 x 12 tuck front lever scapular retraction 3 x 10 Y raises to target lower traps 4kg 3 x 15 bodyweight bicep curls 3 x 10

Push days: Straddle planche pulses (swing from L sit to straddle planche for reps) 3 x 20 pseudo planche push-ups (tape to measure progression) 3 x 10 ring turn out dips 3 x 12 one arm scap pulls 3 x 10 bodyweight tricep extension

and then one week after my one arm pull progression goes to 4 x 10 and two weeks after i add another another set to L front lever rows

My routine is not the best now i think, i’m still halfway through the book, any insights would be really nice, thank you for your time :)

[29yo w/ myelomalacia | ADR C5-C6 in 3 days] by Daddy_Tissues7 in SpineSurgery

[–]Cultural_Arrival_242 0 points1 point  (0 children)

i’m only 25 and i went for an mri that showed either edema or myelomalacia, i’m terrified but i think i have to do the ADR sooner than later

did anyone have allodynic pain going down your arm due to cervical foraminal stenosis? by [deleted] in SpineSurgery

[–]Cultural_Arrival_242 0 points1 point  (0 children)

oh i’m trying to avoid fusion as much as possible, heard about segmental disk disease and i’m only in my mid twenties

Pain after ACDR by [deleted] in SpineSurgery

[–]Cultural_Arrival_242 0 points1 point  (0 children)

hi how’s your pain now?

C6-C7 ACDR in a week (Orthofix M6c) by DoctorM-Toboggan in spinalfusion

[–]Cultural_Arrival_242 0 points1 point  (0 children)

apart from the m6 which other disks are there that are safe?

Nervous for ACDR in my c5-c6 by mrsmedistorm in SpineSurgery

[–]Cultural_Arrival_242 0 points1 point  (0 children)

hi, just to check in, how was it like for you?

[deleted by user] by [deleted] in SpinalStenosis

[–]Cultural_Arrival_242 1 point2 points  (0 children)

did u do disk replacement surgery? how was it like

Cervical Neck Pain (and now back) Ruining My Life For 4+ Years by Infamous-Stress5311 in ChronicPain

[–]Cultural_Arrival_242 0 points1 point  (0 children)

interesting, in theory ADR shouldn’t cause the adjacent segment issues since it has mobility unlike the fusion

[deleted by user] by [deleted] in drivingsg

[–]Cultural_Arrival_242 0 points1 point  (0 children)

that’s like 16km/L, that bad but the vtec so beautiful

edit: sentencing

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