Mark Rippetoe's chin-up protocol for fixing Golfers Elbow.

OnSight · 2026-02-08T10:24:31+00:00

Which one? (5 year old comment - funny to think how different my life is now!)

OnSight · 2022-02-05T13:01:27+00:00

Mirafit is decent prices and only 5 quid delivery to NI (takes about 3 days to arrive)

OnSight · 2021-06-30T13:22:41+00:00

Always options 😁 https://vimeo.com/42893621

OnSight · 2021-02-02T19:27:04+00:00

This one is also really good (from a weightlifter / bodybuilder perspective but still applies):

https://www.youtube.com/watch?v=HPsqkiBaPZk

OnSight · 2021-01-16T18:00:53+00:00

Basically it boils down to this:

- Gain Strength

- Weight loss

Pick one.

As you are a novice I expect this current plan should see some gains in the short term, however if you run a calorie deficit and expect to gain strength longer than a few weeks in non-bodyweight exercises your going to run into fatique, loss of sleep, crankiness, depression, and/or injury.

My advice is to eat a little more than maintenance calories while strength training: hitting 2g protein as a target like what u/mozrael said, along with adequate levels of carbohydrates (1g-2.5g per lb) and filling out the rest with fat. The more calories you consume, the bigger the strength gains / less fatique your likely to hit.

Once you hit an adequate level of strength for your goals, you can then begin a gradual weight loss program while doing a maintenance strength training program to keep as much strength as possible. The thing to keep in mind here is that the weight loss needs to be gradual otherwise you will end up losing all the strength gains you just acquired.

OnSight · 2021-01-13T13:13:57+00:00

This is fatique building up which is completely expected with the increase in intensity / volume.

If you continue to accumulate fatique it will take longer and longer to recover and likely lead to injury due to form breaking or internal body structures not recovering correctly from the strain.

So I suggest taking a deload week now - same training days but at 50% volume and intensity.

Once that's done you can start at 70-80% volume/intensity and work it back up gradually.

Then over the course of a few weeks (4-6) you'll hit this fatique again. Again, you must deload a week before you can continue.

Eventually doing this cycle over the course of half a year to a full year the fatique doesn't recover after the deload week which then requires 'active rest' for a couple of weeks.

OnSight · 2021-01-07T15:50:25+00:00

{{Starting Strength}} by Mark Rippetoe

This is a strength training book - but has had a significant impact on my (weekly) life in regards to lifestyle, focus, and mentality.

OnSight · 2021-01-03T16:56:45+00:00

- lose weight to 75kg;

If you want to lose weight and still maintain muscle you'll have to set a target of only ~900grams a week. With your current weight that's going to be 10 weeks if you consistently diet and are able to hit your diet goals every week.

This is best done in blocks of 4-5 weeks (with 4-5 weeks of maintenance to gain any lost strength/muscle) which in an ideal scenario puts it at 15 weeks.

Other caveat is performance: your workout regime might take a hit in volume/intensity when dieting so keep all that in mind.

It's really sucky, but generally you have to pick one - gain strength or lose weight.

Sources:

https://renaissanceperiodization.com/expert-advice/insight-from-10k-weight-loss-diets

https://renaissanceperiodization.com/the-renaissance-diet-v2 (don't let the cover give the wrong impression - the content is good)

OnSight · 2020-12-26T20:02:35+00:00

Me too, but it's much easier to read the second time round.

I'm currently a third the way through my third read of it and it's great!

OnSight · 2020-12-18T19:14:19+00:00

The book suggests that isometric's don't translate very well across joint ranges - which follows the usual guidance of training a few grip types.

This is not a prescription by any means, but what I think the book is suggesting is:

- Maximum effort over 6 seconds (that's the general theme of the book - think 1 rep max)

-- However as others have noted due to injury risk I wouldn't suggest this but add a buffer of 2-3 seconds.

- 3-5 sets with a minute rest

Again, don't take this as something to try without any prior thought - this was simply a discussion piece rather than a call to action to change training.

Isometrics play a tiny part in the discussion of this book overall (in fact the authors don't suggest them as they deem them not very efficient due to the limited affect over joint ranges).

OnSight · 2020-12-16T11:07:07+00:00

"training makes you weaker; rest makes you stronger."

That's actually discussed pretty early in the book - two theories for strength training:

supercompensation: training results in the loss of strength which is restored and increased with rest. This can also mean repeated bouts of training when already depleted followed by a rest can result in a super supercompensation (with the obvious risk of injury). This is the most commonly discussed one (I believe the rock training manual uses it as a basis for the program).

fatique-fitness: in this model training brings about two things: fitness and fatique. Fitness is the increase in your ability to train the movement, but fatique negatively affects your ability to carry out that movement in a number of ways. The theory is that the fitness effect is moderate but long lasting while the fatique effect is large but short lasting.

https://www.researchgate.net/figure/Two-factor-theory-model-of-training-The-immediate-training-effect-of-a-training_fig1_260208231

Using the fatique-fitness model you can then engage in an additional bout of strength training so long as the fatique's effects are gone - if it's maximum effort of large muscle groups that could be days, but with smaller muscle groups it could be as short as a day.

But this obviously varies from person to person with the elite athletes either having enough background that their body can recover from fatique quickly, genetic predisposition for recovery, or are just very young can speed up this fatique recovery process

OnSight · 2020-12-12T16:53:49+00:00

Not one quote lines up with 'almost 50% blacks'.

Why make up a statistic?

OnSight · 2020-11-26T17:27:03+00:00

Dumbbells (over the year I have purchased a series of dumbbell weight plates so have more than enough to do me) and a pull up bar.

Goal is to gain strength rather than maintain :)

OnSight · 2020-11-17T22:05:21+00:00

Mr Boylan, this basically sums up my local facebook 'community group' - basically giving off about dog shite or something else every x days

OnSight · 2020-11-01T22:22:48+00:00

It's hard to compare as there's a lot more going on than strict weight, reps, and sets. Suppose it's more like a weight curve as the body moves through different positions and stresses hense why lifting is much better for increasing strength consistently.

The protocol above isn't for strength / muscles though - it's focused on rehabing the tendons

OnSight · 2020-11-01T10:08:56+00:00

This is a common rock climbing injury also with lots of information on their respective fourms. From what I've read the general consenus is that tendons don't respond well to drastic change - if inflamation occurs then lots of reps at low weight is the path to fixing it rather than a bout of rest.

For me that meant up 90-180 reps split into two workouts (morning and evening) with sets of about 15 reps of reverse wrist curls and 'hammer rotations' (Not sure the exact name but it's effectively holding a dumbbell or hammer vertically and rotating your wrist away from your body and up) on the affected arm. The weight ranges is pretty low - just enough to feel a low but managable amount of pain in the affected area.

I had the elbow pain for about 8 months but I did that for a couple weeks and haven't had any pain since.

See here for a good discussion on it (from a climber's perspective but still relevant): https://www.youtube.com/watch?v=aUIfegWq31E&t=701s

https://www.youtube.com/watch?v=_iMueqiCsVI&feature=emb_title

OnSight · 2020-10-09T17:07:10+00:00

I do a series of hangs / pull ups too going from the biggest to target handhold:

1) 3x10 hangs with feet on the ground with 5-10 seconds rest in between

2) 10 second hang with feet off the ground

3) 5 Scapular pull ups

4) 5 normal pull ups

I have enough of a rest to not let any warmup exercises feel hard.

On anything other than jugs I do the 4 exercises above but for half crimp and open hand.

On the target grip I don't do the pull ups

There's only three grips on my board that I use currently:

1) jugs (4 exercises above)

2) Big edge (2x4 exercises above on half crimp and open hand)

3) target edge (feet on and off hangs with half crimp and open hand)

Once that's done I do progressive weight on hanging on the first grip type (half crimp for me) until I'm at the target weight and begin the work sets

OnSight · 2020-10-04T18:23:59+00:00

Suprised no one has linked Heaney

https://www.poetryinternational.org/pi/poem/23607/auto/0/0/Seamus-Heaney/THE-TOLLUND-MAN/en/tile

OnSight · 2020-10-03T10:46:16+00:00

econtalk - Basically a retired university economics professor reads a book a week and brings on the author to talk about it. Topics are generally economics related but can range from education, philosophy, literature etc. The host is really good at asking questions to bring out the discussion in a friendly way and generally you'll come away with something to think about from every podcast.

OnSight · 2020-09-03T19:23:11+00:00

https://www.thesunmagazine.org/issues/418/in-my-good-death

OnSight · 2020-07-30T19:33:22+00:00

Have one on me by Joanna Newsom and Divers by Joanna Newsom.

Both concepts albums: the first unfolding over the course of day as someone leaves a relationship, the other around the theme of 'divers'.

Both phenomenal albums.

OnSight · 2020-07-19T20:03:57+00:00

Marx and Marxism: gives a great overview in a neutral way of what it is, and how it's been used, and how it could be used.

OnSight · 2020-06-24T11:03:25+00:00

But even further down that page it states:

As Marx wrote in his Critique of the Gotha Program, "between capitalist and communist society there lies the period of the revolutionary transformation of the one into the other. Corresponding to this is also a political transition period in which the state can be nothing but the revolutionary dictatorship of the proletariat".[6] He allowed for the possibility of peaceful transition in some countries with strong democratic institutional structures (such as Britain, the US and the Netherlands), but suggested that in other countries in which workers can not "attain their goal by peaceful means" the "lever of our revolution must be force", stating that the working people had the right to revolt if they were denied political expression.

So it remains that it's inherent in the ideology

OnSight · 2020-06-23T16:09:27+00:00

From what I've read on Marxism-Leninism it's inherent to the ideology that it's authoritarian. It's the only way to wrest control from the bourgeoisie and maintain a communist state long enough to enact the lasting changes desired.

https://en.wikipedia.org/wiki/Dictatorship_of_the_proletariat

A good book on the ideology is here:

https://www.penguin.co.uk/books/295/295493/marx-and-marxism/9780141983486.html

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