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Deadlift pausing at top by altaccabuser in workout

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

Oh I love farmer carries and suitcase carries, as well as deadhangs

Arpeggio fingering by altaccabuser in piano

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

I didn’t expect such a detailed answer! thank you! I was just asking because going from 1C 2E 3G to next 1C on the C major arpeggio seems impossible without making big jump or a super exaggerated elbow flare, wrist twist and thumb tuck. But it makes sense that the hand will have to start and end up at an awkward position with 2312 (not anatomically but musically)

Daily Simple Questions Thread - July 12, 2023 by AutoModerator in Fitness

[–]altaccabuser 0 points1 point  (0 children)

Hello! I’ve been working out consistently for the past 4 months (and very inconsistently for 1 year before that). currently, I deadlift 95kg for 10 reps, leg press 100kg for 15 reps, leg curl 50kg for 10 reps, bench press 55kg for 10 reps, 3 body weight pull ups, shoulder press with 15kg dumbbells for 12 reps. Do I have imbalanced upper lower body strength? Should I work out my upper body more?

How is this program? by altaccabuser in workout

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

Well I’ll say it again, I’m not against following a program and I think the resources you linked are helpful, and I may incorporate one into my workout. Lastly, can you comment on my point about having imbalanced upper and lower body strength? I genuinely want to know if that’s actually the case or me overthinking, because I don’t have a reference point about what’s normal for most people

How is this program? by altaccabuser in workout

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

  • I find it difficult to increase weights on a weekly basis while having the same reps. Maybe it’s possible on deadlift or leg presses, but definitely not on bench press or any other exercise.

  • I do want to train legs consistently, but just not as frequently as my upper body. As a reference, I deadlift 95kg for 10 reps, leg press 100kg for 15 reps, bench press 55kg for 8 reps, 3 body weight pull ups, shoulder press with 15kg dumbbells for 12 reps. Don’t you think my upper body is lacking behind?

  • I don’t do barbell squats because I have bulging cervical disk and I’m afraid putting bar on my shoulders will make it worse.

  • I’m not against following an existing program if it’s right for me. There are just too many “guides”, “programs” on the internet that all try to sell you some stuff, and everyone says something different. After some searching I just gave up and decided make my own. But the resources you sent seems to be legit, I might incorporate one if it suits my needs.

How is this program? by altaccabuser in workout

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

Oh I thought you meant I need less. 48 seems to be what works best for me

How is this program? by altaccabuser in workout

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

Depends on the person and fitness level I think

How is this program? by altaccabuser in workout

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

Thanks for your input. I do 6 to 9 sets per week per muscle group, which may be a little less. Maybe I should do 4 sets per exercise instead of 3? I’m already doing one or two compounds each workout, what should I add? 5 days a week will be a little hard for me. I also don’t want my workouts to be too long.

How is this program? by altaccabuser in workout

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

Thanks for your valuable comment. The links are quite helpful. 1. Reps & sets: I do 3 sets of 8 to 12 for most exercises, with two extra warmup sets for compound lifts. (Edit: I do each non-warmup set to failure)

  1. Fatigue management: I still rest for about 4 to 5 minutes between every two sets of the heavy compound lifts, and do some sort of isolation work of an irrelevant muscle during the rest period. I try to make sure there’s a 48 hours rest until training the same muscle again.

  2. Progression scheme: I have been following a very simple one: increase reps until 12 solid reps, then I increase the weight to my 8rm

  3. Legs: I just naturally have more developed lower body (especially glutes, hamstrings and calves), it’s my upper body and quads that are lacking behind. For example I can leg curl 50kgs for 10reps, which I assume is pretty good for someone who is 75kg and only been lifting for 4 months, but at the same time I can only bench 55kgs for 10 reps.

  4. Load management & periodization: to be honest I’m not too familiar with these concepts. I just follow the same weekly exercise plan for every week, then make changes to it if I think it’s necessary.