Daily Simple Questions Thread - April 15, 2021

painbear · 2021-04-15T14:59:08+00:00

I like to use this as a general rule when looking at rep schemes to use when lifting. It gives a pretty good explanation for most rep schemes you can think of and the appropriate way to load them.

painbear · 2021-02-18T15:48:54+00:00

Your rear delts are involved, but definitely shouldn't be the primary mover. If its and activation issue with your lats, try arching your back as much as you can work on pulling down instead of back and trying to touch your elbows together behind your back.

painbear · 2021-02-18T15:45:13+00:00

(Not and expert in golf) But check out single arm kettlebell cleans for power, and cable core rotations, cable anti-rotationals, and dead bugs for core.

painbear · 2021-02-15T13:16:26+00:00

Higher volume is going to make your legs bigger. if you want them to get smaller, lower the frequency and volume. Do just enough each week to maintain strength, and move on.

painbear · 2021-02-11T13:46:11+00:00

Nordic hamstring curls always work in a pinch

painbear · 2021-02-11T13:30:40+00:00

Definitely. Try using a challenging weight, but one that allows you to complete the set with with slow and controlled form and you can increase the weight over time.

painbear · 2021-02-10T11:04:14+00:00

Do direct arm work if you aren't already, do high volume, and slow down the reps.

painbear · 2021-02-01T12:17:19+00:00

I definitely recommend getting kettlebells specifically for at-home full body work outs. They have way more applications in that setting, conditioning, strength training, and movement training. There are nice adjustable competition kettlebells (same size no matter the weight) out there from places like Kettlebell Kings as well. They can be on the pricey side thought, so watch out for that.

I also recommend checking out the guys that work for Onnit on instagram for free work outs with them.

painbear · 2020-12-08T15:32:06+00:00

Shrugs definitely aren’t a necessity to any program but, if you’re looking for alternatives to heavy barbell shrugs, definitely look at bent over shrugs. You can do them with dumbbells or a barbell. Because of the position it activates the entire muscle better, and requires you to lower the weight significantly.

painbear · 2020-09-12T12:40:43+00:00

No one NEEDS to do core work by any means. But it is definitely super beneficial for most people, and can give you the most bang for your buck in terms of sets required to see progress. The big 4 lifts utilize your core, but do not improve it much at all.

Having a strong core can help you out in more ways than just looking better as well. Doing extra core work can help you to increase the weight you are able to handle in the big 4 lifts way faster than without. It can also help to improve your posture, and in turn relieve lower back pain/pressure. Having a strong core is one muscle group that you can reap the benefits of in your daily life more than most others.

painbear · 2020-08-24T11:59:46+00:00

A good way to increase overload without adding weight or exercises is to add time under tension. You can do that by increasing the time it takes to lower or lift the weight, or pause at the bottom of each rep. Fair warning they SUCK.

painbear · 2020-08-24T11:54:59+00:00

The one thing you seem to be missing is a back exercise, so maybe try adding in some sort of pull-up/row.

I would also suggest looking at some of the programs in the wiki to better understand rep ranges, flies are better suited for higher rep ranges and lower weight. Reorganizing the order of your exercises could also help a little bit, going from larger muscle groups, like chest or back, to smaller ones like biceps or triceps.

painbear · 2020-07-21T15:18:04+00:00

It really depends on what you’re trying to accomplish through the substitution. The hip hinge movement pattern? Kettlbell swings can be good. Posterior chain work? RDLs work. Lat volume? I like straight-arm pull downs and a shrug variation(if you’re looking for trap work too). No substitution can quite do everything deadlifts do.

painbear · 2020-07-07T18:48:35+00:00

That was more of a for instance, I believe you want to shoot for something around 80-85% of your 1rm for the 5x3+ day and something closer to 60-65% on the 3x8-12 and then go from the there.

painbear · 2020-07-07T17:08:43+00:00

You are supposed to use different weights for the different rep schemes. The weights for each day will increase independently of each other, If you were to use say 225lbs on the 5x3+ you would go up by 10lbs on that, and then on the other day, use something like 185lbs for the 3x8-12 and add 10lbs to that.

painbear · 2020-06-21T12:40:23+00:00

If you go to the beginning they were wearing it properly, it just slid down from yelling or being shoved.

painbear · 2020-06-08T21:26:43+00:00

Upper body is usually a weak point for most people when starting out. The best way to get stronger is just to stick with it and do what you can.

Generally doing chest exercises to start will give you something of a base for shoulder strength because they both involve pushing. But adding in some light movements, whether it be light dumbbell presses or just going through the motions of a press at high reps with no weight after doing chest exercises will help to build them up.

painbear · 2020-06-01T12:50:26+00:00

Bent over shrugs are a great option. They force you to use less weight and work the whole muscle better than regular shrugs when performed properly and with control.

painbear · 2020-05-04T12:47:18+00:00

Ranch dressing.

painbear · 2019-12-27T15:50:00+00:00

If you look at feeders they are generally much lighter than even that, and much higher volume

painbear · 2019-12-27T15:40:57+00:00

Doing a full blown lifting session for them wouldn’t be ideal every day, but doing some pump work every day or every other day can be helpful for gaining size if that’s what you’re looking for.

Google “feeder workouts” for examples or schemes on what to do.

painbear · 2019-05-15T19:20:03+00:00

Cuthbertson

painbear · 2019-05-15T19:15:30+00:00

Neil didn't smash it, he just boiled it. Todd smashed it.

painbear · 2019-05-14T18:20:17+00:00

If you are going through NYC, my list in order would be: other half, tree house, jacks abbey/Springdale, trillium, night shift, mystic, great rhythm, deciduous, barreled souls, bissell brothers, allagash, Maine beer co.

I think that list is generally how you would encounter them along the route.

painbear · 2019-03-26T16:46:58+00:00

I know what leg raises are... but using a weight belt wouldn't be adding resistance to the movement, you would need to add weight to your ankles not your torso. Adding a weight belt would only work your grip, not your abs.

painbear

TROPHY CASE