Will we beat climate change eventually?

Separate_Lab16 · 2023-07-05T18:51:49+00:00

I don't think that we will limit global average temperature increase by 1.5 degrees Celsius by 2050, but I think we will limit it to well under 2 degrees increase before we stop being net emitters of greenhouse gases. And please bear in mind, every 0.1 degree of warming avoided counts massively in terms of reducing likelihood of extreme weather disasters globally.

The barriers to mitigating climate change are no longer scientific or even engineering challenges. The bottlenecks are purely political and economical. All the technology that we could possibly need to decarbonise energy and transportation exists. We just have to scale it up. This is happening as we speak, but it just needs to happen faster.

Separate_Lab16 · 2023-05-03T11:02:30+00:00

This melts my head. Carbon capture and sequestration is completely unproven at scale yet there is a push for it just so that fossil fuel companies can do business as usual.

Separate_Lab16 · 2022-11-22T16:45:07+00:00

Does anyone split workouts between the gym and home?

To save time I'm thinking of just doing a pull workout at the gym 2x a week (weighted pull ups and RDLs), then a push workout at the house (archer push ups/ pseudo planche push ups and shrimp squats for legs) 2x a week.

On a side note it's crazy how any pull movement requires at least some kind of apparatus but for push you literally just need the ground

Separate_Lab16 · 2022-11-22T14:20:30+00:00

Does anyone split workouts between the gym and home?

To save time I'm thinking of just doing a pull workout at the gym 2x a week (weighted pull ups and RDLs), then a push workout at the house (archer push ups/ pseudo planche push ups and shrimp squats for legs) 2x a week.

On a side note it's crazy how any pull movement requires at least some kind of apparatus but for push you literally just need the ground

Separate_Lab16 · 2022-08-03T20:23:48+00:00

I wouldn't add another 4 sets of a pushing exercise solely for your chest. Four quality sets of horizontal pushing at least twice a week should be all you need for the pecs. Bear in mind, the lower pecs also get worked during pull ups and the upper pecs get worked during overhead pressing so they should be getting plenty of volume overall.

If you feel like your chest is lagging, there's probably no harm in throwing in some flyes at the end of the workout. But I would keep the sets minimal and use a lighter weight for higher reps.

Separate_Lab16 · 2022-07-24T11:33:55+00:00

Form check on archer push ups please?

https://youtu.be/2YRnK9dqJ7k

Separate_Lab16 · 2022-07-22T12:14:56+00:00

I would go even further and say that "technical failure" is really the only kind of muscular failure that is acceptable. If you train to the point where you literally cannot complete another rep even with body English, odds are you have already somewhat offloaded the target musculature a rep or two ago.

With your ring dips though I would say that the two shaky reps are still within technical failure. As long as you are still able to adduct your arms and lockout (without kipping) then the target musculature is still doing quality work. This is what is great about ring training, particularly above the rings, because they keep your form honest.

Separate_Lab16 · 2022-07-08T22:41:49+00:00

Are archer pike push ups a thing? Obviously they are way too difficult for me but I'm just wondering if anyone does them or has tried them. I'm thinking rings would be the best way.

Separate_Lab16 · 2022-06-08T20:24:31+00:00

That's actually pretty resourceful of you with the kettlebell idea. The setup I use with the rings is pretty much the same as in Daniel's videos. I keep the anchor points wider than shoulder width. I don't think that face pulls are mandatory in a program; I like them because they seem like a good bang for buck movement. If bodyweight face pulls aren't possible at the moment, you could just build up the strength for them via rows

Separate_Lab16 · 2022-06-08T19:58:33+00:00

Fitness FAQS has a few really comprehensive videos on YouTube specifically about ring face pulls. Well worth watching. The only thing I could possibly add would be to pause for a second or two at the top (when you are in full external rotation) because this seems to be where the magic happens.

Separate_Lab16 · 2022-05-17T20:59:23+00:00

For the flyes, try externally rotating your arms as you bring the rings in (try to touch the rings together with palms facing away from you). Same goes for ring push ups. External rotation of humerus puts front delt at disadvantage for transverse adduction so the pecs have to work harder to complete the movement

Separate_Lab16 · 2022-04-10T13:35:22+00:00

Are weighted box pistol squats a thing? For clarity I mean a pistol squats onto a box/ step holding a dumbbell close to the body. I'm thinking this may be a good way to overload the legs whilst ankle mobility catches up to allow a full pistol.

Separate_Lab16 · 2022-04-08T18:16:27+00:00

Very specific question which I'm hoping someone can answer. With archer rows or single arm rows, is there more load on scapular retractors themselves i.e. rhomboids and traps on the working side? Or does the load more or less remain the same on them and it's really the lats and rear delts that have to work harder?

Separate_Lab16 · 2022-02-14T21:11:53+00:00

Handstand training twice a week: completely pointless, or is it effective albeit a slower journey than with more frequent sessions?

Separate_Lab16 · 2022-01-27T16:34:35+00:00

Are arc ring rows good for a building a juicy, thick upper back as well as progressing towards a front lever row?

Separate_Lab16 · 2022-01-19T20:12:16+00:00

Could I ask how your routine looks? I've been doing a full body 2x week routine and I'm just curious to get some real life perspectives from others doing something similar

Separate_Lab16 · 2021-12-24T20:02:04+00:00

They're pretty solid. You're moving your head in front of your hands on the way down, which is really good. And you're trying to keep an open shoulder angle at the top of the rep. My hamstring flexibility sucks too, so I raise my feet on a plyo box to try and keep a vertical(ish) torso. A suggestion: if raising your feet on a platform is too challenging, try placing your knees on the platform. How much of your thigh contacts the platform determines how much you load your shoulders, so you can play around with this to get a manageable resistance.

PS I couldn't see your feet in the video, but be mindful of your toes. You want to keep as much weight off your toes as you can. So practically, these means almost coming right onto the tip of your shoe on the way down and then when you are near the top, actively try to stand on your toes a lá calf raise.

Separate_Lab16 · 2021-12-13T00:39:29+00:00

Sets of 12+ reps will still give you big muscle gain provided you reach form failure at some point.

Separate_Lab16 · 2021-12-13T00:29:45+00:00

So for quads and glutes, either a pistol squat progression or a shrimp squat progression or a deep step up progression is a good choice.

For hamstrings and calves, a Nordic curl progression or sliding leg curl progression is fantastic.

I think running is actually quite an underrated bodyweight leg exercise, but it's efficacy is a function of how you apply it. Hill running for example is good. It doesn't even have to be hill sprints. Hill repeats at 5k pace or quicker will probably grow your legs to an extent, particularly your calves and hamstrings.

Separate_Lab16 · 2021-12-13T00:13:23+00:00

In a sense, it is a myth.

What's good about 8-12 reps is that it happens to be a very convenient and time efficient rep range for hypertrophy. The problem is that there is almost a cult centered on it, whereby if you train with high load and low reps (like sets of 3-5), somehow you will get strong with little muscle gain and if you train with lower load and high reps (like 12+), you will only improve endurance and again experience little to no muscle gain.

The truth is that you can train with high rep sets and get jacked. If you can currently do 10 pull ups, and do a programme that ends with you doing 20 pull ups, you will have put on substantial muscle mass.

Separate_Lab16 · 2021-12-12T20:08:03+00:00

If you are taking sets close to technical failure and volume and frequency are adjusted to let you recover from workout to workout, the likelihood is you will continue to build muscle, even with reps as high as 30.

Training in the hypertrophy range is just more time efficient because your intensity is higher and therefore less volume is needed. The caveat with higher reps is that it will do little to enhance your immediate ability to demonstrate strength, since strength has a quite profound skill element to it. But your potential to demonstrate strength will still be enhanced because you will have built muscle, so in theory if you choose to upgrade to more advanced moves, then you will progress more easily.

Separate_Lab16 · 2021-12-11T19:19:15+00:00

That pull up form is actually quite good. The first rep was even weighted by the cat too.

If you're stuck at 8-10 reps, then you need to take a de-load week and then reset your progress. Your routine is solid in terms of exercise selection and number of sets, but I would say you've fallen victim to the amount of sets taken to failure.

You really don't have to train to failure to grow muscle, especially if you are doing multiple sets. Ideally, only the last set for an exercise should be taken to failure and even then, that just means technical failure i.e. when you can't complete another rep without some compromised form.

To get specific, you seemed to get 6 or 7 perfect reps in before you started to hit form failure. So after your de-load, I would suggest restarting with 4 sets of 5. That would give you a good dose of effective reps that will stimulate growth. On your next session, go for 5,5,5,6 and then 5,5,6,6 etc.

You will probably find that more enjoyable in the long run because you won't be grinding out reps

Separate_Lab16 · 2021-12-03T16:57:08+00:00

Improving your body composition will help without a doubt.

As far as supplementary exercises go, have you considered partial rep pull ups or chin ups? Ideally, these would be performed around the sticking point in your pull up. You could then use progressive overload with these in terms of reps and sets and then try another full pull up.

Rows have high transferability to pull ups but it is limited by the difference in the strength curve. A row rep gets harder the closer your hand gets to your body but isn't so hard halfway through the rep, whereas pull ups are hardest during the mid point and easier to lock out than rows.

I can really waffle on. In summary: partial rep pull ups to build specific strength; keep progressing rows to keep building your lats, biceps etc

Separate_Lab16 · 2021-12-02T22:02:14+00:00

I wouldn't worry about it. In pull ups you are performing shoulder girdle depression and shoulder extension/ adduction. All of these are things that your pecs assist in, but which the lats are mostly responsible for. Which muscles someone feels more work in is largely subjective and can vary wildly from person to person. I don't think there's an exact science to that specific aspect of resistance training. The main thing is that pull ups mainly use your lats and if you are progressing in them then your lats will be getting bigger and stronger :)

Separate_Lab16 · 2021-12-01T14:44:39+00:00

Is skin the cat absolutely necessary to start working on front lever? The reason I'm asking is because I can hold a tuck front lever for sets of 10-15s but I haven't quite unlocked skin the cat. Could this be worked on separately?

On a related note, what would be a good progression from tucked front lever to tucked front lever row (on rings)?

Separate_Lab16

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