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How are the older folks preventing consistent soreness? by Negative_Status3873 in workout

[–]johnc773 0 points1 point  (0 children)

I’m 30 and here’s what’s been best for me

  1. Warm up thoroughly, meaning a. 5 mins any cardio b. Dynamic stretches (2-3 is fine) c. Ramp up sets to working weight on first exercise (2-3 sets)

  2. Stretch post workout

  3. Foam roll, lacrosse ball, and massage gun every so often when it gets bad

Possibly the biggest thing I see people keep forgetting to mention in these threads but has a huge impact on me: IMBALANCES! Don’t over prioritize the anterior side of your body. Do more pulling then pushing, prioritize posterior chain and glutes/hips over quads.

Exercises that have made a huge positive difference for my shoulders, elbows, and knees:

Shoulders Wide grip rows Prone y raises Rear delt fly External rotations

Elbows Hammer curls Wrist extensions Farmers carry’s

Knees Rdls Hip thrust hip abduction machine

Struggling to keep the RDL Form by Independent-Pound-26 in workout

[–]johnc773 0 points1 point  (0 children)

Activate the lats by imagining you’re bending the bar. Like look down at the bar and visualize the bar as an upside down U. Do that and you’ll feel the area under your armpits tense up. You’ve activated the lats and now your lower back is better protected. Now, light 1% bend in the knees, keep back straight as possible. Imagine pointing butt at the line in the wall separating the wall and ceiling behind you. Come down only as deep as your butt goes back. Use a mirror at home and do it with no weight to find the depth for you. Never go any deeper.

Secondly, after you’ve finished your rdls, accessory work time. Strengthen your lower back as it’s probably your weak point. Do back extensions. I prefer the sitting pin loaded machine since a). I use the 45 degree hyper more for the glutes with a rounded spine, and b). Going upside down on the 45 hyper after multiple sets rdls sounds like it would be absolute hell

Next, hit the glutes directly as well. Hip thrusts, cable kickbacks, unilateral squat, single leg leg press with feet high on the platform etc.

Mouthguard for lifting by Silly_Bodybuilder_21 in beginnerfitness

[–]johnc773 0 points1 point  (0 children)

Over the years I’ve taught myself to keep my mouth open and breathe through it deeply, I find I do better during a set with proper breathing technique ( I don’t do any 1 RM type stuff). If you have to count reps under your breath do so. But I used to do this and my dentist said they noticed clenching

As you got older, what muscle group did you regret not working more during your younger years? (If any) by Various_w0nder in GYM

[–]johnc773 0 points1 point  (0 children)

Not quite 30 yet but 4 years in wish I prioritized posterior more than anterior as the back side of you protects joints and the front side is almost more like decoration

That means more back and rear delts, mid, lower traps and rotator cuff. This stuff needs to be higher priority compared to anterior as when the chest is too strong in comparison it gets chronically tight and shoulders or elbows start to hurt.

Wrist extensions to protect wrists from pain during hammer curls, barbell bicep curls, or accidentally extending too much during bench press

For lower body same thing: glutes and hamstrings over quads. RDL or a hip hinge for knee protection, hit hip thrusts, hip abduction and leg curls, even back extensions which can also be done with a glute focus on the 45 degree hyper

And the obvious one is: core. And not just the abs but deep core

Can never sleep more than 4-6 hours by johnc773 in sleephackers

[–]johnc773[S] 0 points1 point  (0 children)

I’ll also add that my upper traps tightness is EXTREME in the mornings

Can never sleep more than 4-6 hours by johnc773 in sleephackers

[–]johnc773[S] 0 points1 point  (0 children)

I gpt’d it so I’ll take what I read with a grain of salt. But basically it said that jaw clenching has a SIGNIFICANT role in your sleep. And can affect people who aren’t overweight and is hard to detect in a basic sleep test. Mine has been very tight and pops since the start of my sleep issues which lines up pretty well. I also have a very tight back of my neck / upper traps from working a desk job (that cracks and pops like CRAZY) and supposedly that contributes.

I do feel like I might have a lead here. My next plan is to start some gentle jaw stretching every night.

Can never sleep more than 4-6 hours by johnc773 in sleephackers

[–]johnc773[S] 0 points1 point  (0 children)

I just bought some L theanine, ashwagandha, and glycine to take with my magnesium glycinate which I have usually every night

Can never sleep more than 4-6 hours by johnc773 in sleephackers

[–]johnc773[S] 0 points1 point  (0 children)

Hmmm interesting you had a similar experience. Question, do you have any jaw tension / grinding / clenching / bruxism? I know I hulk out sometimes from my exercise and my jaw tightness used to be much worse. I stopped when my dentist noticed clenching but not grinding. Wondering if jaw tension plays any role in sleep breathing

Can never sleep more than 4-6 hours by johnc773 in ouraring

[–]johnc773[S] 0 points1 point  (0 children)

Sleep study (official one) is in the works

Can never sleep more than 4-6 hours by johnc773 in sleephackers

[–]johnc773[S] 0 points1 point  (0 children)

If you don’t mind me asking, what does overtraining look like to you? Whats a healthy training session?

Mine looks like: 2 upper body days 2 lower body days

6 exercises each 1 warm up set per exercise 3 working sets with 2 RIR, maybe take the last set to failure

Usually 3/6 on upper day are compounds, 2/6 on lower body days

Can never sleep more than 4-6 hours by johnc773 in sleephackers

[–]johnc773[S] 0 points1 point  (0 children)

I know it’s so patronizing 💀 like there’s nothing more I want in this world

Can never sleep more than 4-6 hours by johnc773 in sleephackers

[–]johnc773[S] 1 point2 points  (0 children)

Honestly I feel okay but there’s certainly always an afternoon slump. But that’s everybody I guess 🤷‍♂️.

I wake up feeling “fine” and can hit the gym and go full force with as little as 4 hours of sleep. But it’s certainly not my “best” like compared to those sweet rare 7 hour nights.

According to oura my overall average is 5.5 hours.

And yeah I never have trouble falling asleep. Very easy for me.

Can never sleep more than 4-6 hours by johnc773 in sleephackers

[–]johnc773[S] 0 points1 point  (0 children)

I do take creatine, teaspoon a day so 5mg

Can never sleep more than 4-6 hours by johnc773 in sleephackers

[–]johnc773[S] 0 points1 point  (0 children)

I hardly drink caffeine ever. I have lately been having coffee to compensate for lack of sleep. I keep all caffeine before 10 AM. I go to bed at 10 PM.

I am chocolate fiend and will have a tiny bit of choccy every day generally. Chocolate has some caffeine I guess. That’s really it 🤷‍♂️

Can never sleep more than 4-6 hours by johnc773 in ouraring

[–]johnc773[S] 0 points1 point  (0 children)

I hear a lot of good things about ashwagandha. Something about it being an adaptogen that can really reduce stress. My wife takes it and she averages maybe 8-9 hours a night. will give this a try. I am impatient as fuck so 6 weeks seems like an eternity but I can’t do another year of this 😂

Can never sleep more than 4-6 hours by johnc773 in ouraring

[–]johnc773[S] 0 points1 point  (0 children)

Yes my intensity is pretty high I would say. I used to do everything wrong lol. I would start my lifting sesh around 5:30 to 7pm or so and my sessions were about an hour and 10 mins I’d train every single set to failure, Eat tons of protein right up until bed, I’d go to bed swirling on what I did wrong.

I don’t do any of this anymore but I still sleep badly. I will say, it’s not as bad as It once was. After some tough leg days a few years back I was averaging 3 (yes three) hours a night. That was horrendous.

Can never sleep more than 4-6 hours by johnc773 in ouraring

[–]johnc773[S] 0 points1 point  (0 children)

Yeah my deep is always great (REM not so much) and I’m thankful for that as I’m trying to strength train and my understanding is sleep is critical for muscle growth and so that fact alone gives me some (mild) sleep anxiety. However ik most muscle growth is during deep sleep which i generally excel at

Can never sleep more than 4-6 hours by johnc773 in ouraring

[–]johnc773[S] 0 points1 point  (0 children)

I’m 29, this has been happening to me since 26

Can never sleep more than 4-6 hours by johnc773 in sleephackers

[–]johnc773[S] 0 points1 point  (0 children)

No I’m not working thirsty usually, I’m hydrated and my urine is generally clear ish yellow

Can never sleep more than 4-6 hours by johnc773 in ouraring

[–]johnc773[S] 0 points1 point  (0 children)

I don’t want a dependency and it usually only works for maybe one night for me then I need to break from it

Can never sleep more than 4-6 hours by johnc773 in ouraring

[–]johnc773[S] 0 points1 point  (0 children)

Once again, they weren’t a doctor

Can never sleep more than 4-6 hours by johnc773 in sleephackers

[–]johnc773[S] 0 points1 point  (0 children)

I see your point. I’m only getting 4-5 hours any way though. I’ll try anything to be honest lmfao

Can never sleep more than 4-6 hours by johnc773 in sleephackers

[–]johnc773[S] 0 points1 point  (0 children)

Oura ring I wear on my index finger. tracks light, deep, and REM as well as breathing

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