I've a problem. Yung lower body lifts ko is going higher and higher while my BB bench press and OHP are stuck. What do you guys think I'm doing wrong and how do I fix it? Nag flufluctuate rin yung amount na kaya ko buhatin, Bench ko 100-120lbs random reps I could do depending on factors that are a mystery to me. Yung OHP ko hirap rin ako, minsan 60 lang naaangat ko minsan 80, minsan di ko kaya 80 and so on. Pero yung squats and DL's ko hindi bumababa sa weight that I know I can perform with. Thanks in advance guys.
you'll have to be able to pinpoint where you are weak, form reinforcement and learn "proper technique" in moving that weight when doing pressing movements. then add assistance routines that targets your weakpoints. i still consider my self weak at pressing but it has improved then and managed to break my plateau from 150lbs to 240lbs. checkout the benching 101 thread may discussions na dun on pressing.
3 weeks na akong di nag baback, naigagalaw ko naman ng walang problema yung lower back ko kaso meron pa ding kurot sa erectors ko, minsan tatayo ako biglang kukurot. Di ko ma isolate sa kung anong movement kumukurot dahil iba iba. Ano kaya reason?
Ganyan ako last 2 months. Naffeel ko pag nagbebend forward ako then on the way up kumukuryente lower back ko. I took a rest from all exercises na may load sa likod (back squat, dl, bent over anything.) Now it's fine. I stretched it well while I rested.
Is playing Dance Revolution or other dance simulations in the arcade (Quantum or Worlds of Fun) a good alternative for cardio exercises during rest day?
I spent an average of 4-5 credits during rest day...
1 credit = ave. of 3-4 songs (minsan kasi game over ako sa 3rd song ko eh... hehe)
1 song = 1.5-2 mins (with 30 secs - 1min rest in between song)
Approximately 24-40 mins accumulated playing time... hindi ko kaya ng sunod sunod na paglalaro eh... 2-3 credits in a row lang kaya.. hehe
As far as i know, active rest day dapat diba? Hindi ako mahilig maglaro ng sports eh, hanggang nuod nga lang.. hahaha
Mga idol ask ko lang kung bakit di ako nakaka ramdam ng pain sa biceps ko after ko mag wo i mean kinabukasan dati kasi ramdam ko talaga yung muscle pain sa bicep,lahat ng muscle part ko sa katawan nararamdaman ko yung pain except sa bicep lang talaga.
Question lang sa mga smokers dyan...Does smoking cigarettes affect your lifts? Feel ko kasi my muscles somehow relaxes and parang nawawala yung pump ko. This affects my workouts because humihina ako habang numinipis ako. Of course kasama na dyan yung napapagod ako.
Someone tore their pectoral muscles on the benchpress. It wasnt a heavy load just a light load. They said he flexed too much on the rep. I wanna know what caused this and how do we prevent this? If even on a light load this can happend whats preventing it from happening when we lift heavy ass benchpresses.
Sainyong opinion, dahil I subscribe to a more of a powerlifting/strongman type of training, how often should I go for maximal effort on the big compound lifts? Sabi nila a session of 1RM's on the Deadlift should have weeks ng rest 9-14 days, pero in your personal experience ano ba talaga ang optimal rest times for pulling and pushing heavy?
I've tried squatting at DL'ing 1-3 , 3-5 reps,
and only having a day's rest before squatting or pulling heavy again doing so consecutively for up to a week.
Masama ba itong gantong klaseng routine? Sobra akong curious kasi I've gone up to a 1RM of 300lbs on the DL's doing this kind of training pero as I go up on weight natatakot ako na baka ma burn out ko sarili ko. What say you?
it is important that you let not only your body to recover but also your CNS. as it plays a very big role in lifting. The question there is how well-planned is your training program in terms of number of training days in a week how well distributed are your splits and intervals of rest days between splits in a week. and ikaw lang makakasagot nun, as i've mentioned before all of us have different recovery speed when recovering between training days. obviously nutrition and resting habits plays a big role in that and lifestyle too.
Now for your question if what you're doing is right, it's ok to do that at a "certain extent" in order to train your CNS handling heavy loads given that your eating and resting whatever is appropriate for that certain kind of setup. But longevity-wise definitely NO, as our joints not only the CNS can only take so much beating after a series of hellish training.
My 2 cents would be try to figure out how fast you "recover" and put a bit more of interval when it comes to restdays before you squat/pull heavy loads again if you think that you cannot recover well between the current setup you have. Also learn to "deload" every now and then to give your CNS, Joints and your entire body a break. have a week long vacation where you can chill or pwede ka din magpamasahe during your rest week to relax yourself
hmm. Makapagmetro deal na nga ng mga whole body massages... mukhang kelangan ko for my wrist joint, medyo laging ngalay o parang gusto ko lagi pinapatunog that's why I am always using a bandage on my wrist.
hahaha i have the same clicking wrists. though i got from the wrong way of curling way back. yung sayu jettie san mo nakuha yan ha? *ehem2x* #MagmalinisAyWagas wahahaha! :biggrin:
SA #Selfie! chos! Feeling ko nung nagkamali ako mag Flat BB press, masyado malayo yung wide grip ko sa kaanan tapos hindi pantay nung last 220 lbs ko, kaya nag deload ako dahil parang may kuryente sa kanang wrist ko.
Affected lang ay tuwing chest day especially on BP, Incline and curls on a bar.
DL day were not.. kaya ko pa nga mag kipping or pullups ng dead stance ba tawag dun lol.
Ano yung specific strongman type of training na ginagawa mo? ang usual strongman training na alam ko kasi covers all the aspects of strength hindi lang maximal effort sa big 3. isang aspect pa lang yun (strength). kelangan you will also incorporate training for speed, explosiveness, coordination, cardiovascular strength, etc. and most importantly combination of all of these.
Kasi if your hesitation is "you might overtrain". my advice is: OVERTRAIN, then back off. when you feel good again, OVERTRAIN again then back off. REPEAT.
if you feel strong and alive on a rest day and you feel like training then go ahead. your CNS will not get strong if you back off too soon. If you let your CNS keep pace with your activities the more you'll avoid overtraining longterm.
^ I agree wholeheartedly with what you said boss vinch, but for people who are still new to this, it's tough and difficult to spot the signs.
Typical questions and scenarios:
How much is too much before I get overtrained?
Listening to your body is a good cue, but how would I listen if I don't know what/where/when to listen?
I lifted more last week than this week. OMG, I'm overtrained!!!
I feel tired, weak and sleepy today, am I overtrained?
etc blah blah blah
Over the years, with experience, you get to answer this questions. We learn from the mistakes of the past and make sure to never let it happen again in the present or in the future.
Just like vinch said, push your limits, then back off, rinse and repeat. A good training programming incorporates this kind of things, make sure you make it part of yours.
The problem i see with the lifters today is that they are afraid to get overtrained coz they might lose their gains or waste their efforts. Overeating, undertraining and stress are worse than overtraining but people dont worry much about these things on a regular basis.
There is more to overtraining than CNS fatigue, DOMS, lack of sleep, joint problems, lack of motivation, etc. It will take 80% of these given factors to safely say that you are overtrained.
We dont play safe in bodybuilding, We train to fail and fail over again
Ok i'm gonna take on a bit of a "defensive" stance here as some might misunderstand vinch's, riddler's and my post regarding overtrainng
just to be clear. I am not saying you play it "safe" coz truth to be told kahit gaano pa tayo kaingat sa larangan na pinili natin we are bound to fail (be it in a good way or not) in the long run. It's a matter of how we will deal with such hurdles.
I agree on vinch's point that most lifters today are too afraid to overtrain (perhaps fail overall). Though i'm not saying that you undertrain then overeat. As most of the members/MODs here who knows the way I train I always have been an advocate of "balls to walls" training. In fact I always tend to push myself into a corner para ma force ako to press forward since wala na akong ibang direction na pwede pa puntahan kung di sa harap.
Now my point is quite simple, Push yourself to your limits, you can even try crazy things, just "don't be reckless". People who normally try crazy things know when to step back and re-assess things, the reckless are simply bound to "die early" :P
I'm pretty sure most of us here loves the thrill of trying something different in their programming. and i got nothing against that. Who the heck wants to stick w/ a program that doesn't yield great results let alone boring right?
As for my point regarding longevity, I'm simply stating things based on what i have experienced. I'm sure most of us here want to keep lifting for the rest of their lives right? I had to learn it the hard way in fact I almost thought that i'm gonna stop lifting. A few months back i had been busting my ass, killing my CNS by pushing myself too much each training session w/out even paying much attention to my recovery anymore to the point that I injured myself (good thing it was not entirely a serious injury). So the things i say about deloading, keeping your joints pain free, letting your CNS recover properly, etc... are simply a few reminders on how to train "smart" to minimize injury/burnout . But i'm not saying (or typing) these things for anyone to have an excuse not to push themselves to their limits when training.
So there, I just had to put it out here since the trail of the conversation might end up confusing readers later on.
in my experience, I haven't experienced overtraining, at least for myself. Maybe once or twice but not to the point that I stopped and though to myself na "I am overtraining".
as vinch pointed out, what exactly are the strongman training programs/exercises that you are undergoing? For me it's just you lift the big 3 with max effort.
And when you're going up on your weights, aren't you supposed to be happy instead of being fearful? I think you should just change your mindset na lang, and be positive.
Thanks for the input guys. Really helpful stuff you've put out for me. I cannot express enough thanks.
I will try to find my limit when it comes to overtraining. You guys're right man. I'm just really anxious to know more about this overtraining thing from people who've been in the game longer than I kasi yung ugali ko is pretty extreme when I really get into something sobrang I'll really get "into it" haha.
I'm gonna try deloading next week and see where it takes me.
I've started sprinting to and from work and doing a lot of loaded carries with different grips around my neighborhood everyday with the barbell I bought which I think is part of the strongman thing. Hindi ko lang nalolog pa sa journal ko. I've also started doing crazy plyometrics skipping fast instead of jogging, lotsa jumps and stuff playing around to exhaustion.
Again, thanks for the opine guys, keep them coming if you want. I'm pretty spent from work. Gonna re-read when I wake up.
Eto mga idol anu ba gagawin ko
Normal naman sakin na utot ng utot sa gym, kaso kanina naramdaman ko parang may lalabas
Parang nakaka wala lang ng pump sa pakiramdam
Kumakain ako bfast 2hours before workout, 3 whole egg sangag tuna pancake milk taka whey
Nagbabawas naman ako ng nagbabawas sa bahay bago mag gym. Salamat po sa mga sagot
Comments
pero nagtataka ako, mas malakas ako sa weighted dips kumpara sa weighted chin ups
try ko nga mag-customize ng 0.5-lb weight plates para sa 1-lb increase per week sa bench press.
nahihirapan pa rin ako sa 2.5-lb (1.25 lbs x 2) weight increase sa bench press
you'll have to be able to pinpoint where you are weak, form reinforcement and learn "proper technique" in moving that weight when doing pressing movements. then add assistance routines that targets your weakpoints. i still consider my self weak at pressing but it has improved then and managed to break my plateau from 150lbs to 240lbs. checkout the benching 101 thread may discussions na dun on pressing.
try mo muna magpalakas sa lateral pull down machine kung di mo pa talaga kaya kahit 1 rep ng bodyweight chin up
Is playing Dance Revolution or other dance simulations in the arcade (Quantum or Worlds of Fun) a good alternative for cardio exercises during rest day?
I spent an average of 4-5 credits during rest day...
1 credit = ave. of 3-4 songs (minsan kasi game over ako sa 3rd song ko eh... hehe)
1 song = 1.5-2 mins (with 30 secs - 1min rest in between song)
Approximately 24-40 mins accumulated playing time... hindi ko kaya ng sunod sunod na paglalaro eh... 2-3 credits in a row lang kaya.. hehe
As far as i know, active rest day dapat diba? Hindi ako mahilig maglaro ng sports eh, hanggang nuod nga lang.. hahaha
Current Stats:
BP 270 lbs
DL 400 lbs
Squats 230 lbs
I've tried squatting at DL'ing 1-3 , 3-5 reps,
and only having a day's rest before squatting or pulling heavy again doing so consecutively for up to a week.
Masama ba itong gantong klaseng routine? Sobra akong curious kasi I've gone up to a 1RM of 300lbs on the DL's doing this kind of training pero as I go up on weight natatakot ako na baka ma burn out ko sarili ko. What say you?
Now for your question if what you're doing is right, it's ok to do that at a "certain extent" in order to train your CNS handling heavy loads given that your eating and resting whatever is appropriate for that certain kind of setup. But longevity-wise definitely NO, as our joints not only the CNS can only take so much beating after a series of hellish training.
My 2 cents would be try to figure out how fast you "recover" and put a bit more of interval when it comes to restdays before you squat/pull heavy loads again if you think that you cannot recover well between the current setup you have. Also learn to "deload" every now and then to give your CNS, Joints and your entire body a break. have a week long vacation where you can chill or pwede ka din magpamasahe during your rest week to relax yourself
Affected lang ay tuwing chest day especially on BP, Incline and curls on a bar.
DL day were not.. kaya ko pa nga mag kipping or pullups ng dead stance ba tawag dun lol.
Pressing,Squatting and curling lang ako gumagamit ng wrist wraps la ako prob w/ my wrists when it comes to pulling.
Tho, parang nga kasi I tucked my shoulder in pag pababa and pataas eh to make my chest up lagi on heavy loads.
Ano yung specific strongman type of training na ginagawa mo? ang usual strongman training na alam ko kasi covers all the aspects of strength hindi lang maximal effort sa big 3. isang aspect pa lang yun (strength). kelangan you will also incorporate training for speed, explosiveness, coordination, cardiovascular strength, etc. and most importantly combination of all of these.
Kasi if your hesitation is "you might overtrain". my advice is: OVERTRAIN, then back off. when you feel good again, OVERTRAIN again then back off. REPEAT.
if you feel strong and alive on a rest day and you feel like training then go ahead. your CNS will not get strong if you back off too soon. If you let your CNS keep pace with your activities the more you'll avoid overtraining longterm.
Typical questions and scenarios:
How much is too much before I get overtrained?
Listening to your body is a good cue, but how would I listen if I don't know what/where/when to listen?
I lifted more last week than this week. OMG, I'm overtrained!!!
I feel tired, weak and sleepy today, am I overtrained?
etc blah blah blah
Over the years, with experience, you get to answer this questions. We learn from the mistakes of the past and make sure to never let it happen again in the present or in the future.
Just like vinch said, push your limits, then back off, rinse and repeat. A good training programming incorporates this kind of things, make sure you make it part of yours.
There is more to overtraining than CNS fatigue, DOMS, lack of sleep, joint problems, lack of motivation, etc. It will take 80% of these given factors to safely say that you are overtrained.
We dont play safe in bodybuilding, We train to fail and fail over again
just to be clear. I am not saying you play it "safe" coz truth to be told kahit gaano pa tayo kaingat sa larangan na pinili natin we are bound to fail (be it in a good way or not) in the long run. It's a matter of how we will deal with such hurdles.
I agree on vinch's point that most lifters today are too afraid to overtrain (perhaps fail overall). Though i'm not saying that you undertrain then overeat. As most of the members/MODs here who knows the way I train I always have been an advocate of "balls to walls" training. In fact I always tend to push myself into a corner para ma force ako to press forward since wala na akong ibang direction na pwede pa puntahan kung di sa harap.
Now my point is quite simple, Push yourself to your limits, you can even try crazy things, just "don't be reckless". People who normally try crazy things know when to step back and re-assess things, the reckless are simply bound to "die early" :P
I'm pretty sure most of us here loves the thrill of trying something different in their programming. and i got nothing against that. Who the heck wants to stick w/ a program that doesn't yield great results let alone boring right?
As for my point regarding longevity, I'm simply stating things based on what i have experienced. I'm sure most of us here want to keep lifting for the rest of their lives right? I had to learn it the hard way in fact I almost thought that i'm gonna stop lifting. A few months back i had been busting my ass, killing my CNS by pushing myself too much each training session w/out even paying much attention to my recovery anymore to the point that I injured myself (good thing it was not entirely a serious injury). So the things i say about deloading, keeping your joints pain free, letting your CNS recover properly, etc... are simply a few reminders on how to train "smart" to minimize injury/burnout . But i'm not saying (or typing) these things for anyone to have an excuse not to push themselves to their limits when training.
So there, I just had to put it out here since the trail of the conversation might end up confusing readers later on.
@masala maker
as vinch pointed out, what exactly are the strongman training programs/exercises that you are undergoing? For me it's just you lift the big 3 with max effort.
And when you're going up on your weights, aren't you supposed to be happy instead of being fearful? I think you should just change your mindset na lang, and be positive.
I will try to find my limit when it comes to overtraining. You guys're right man. I'm just really anxious to know more about this overtraining thing from people who've been in the game longer than I kasi yung ugali ko is pretty extreme when I really get into something sobrang I'll really get "into it" haha.
I'm gonna try deloading next week and see where it takes me.
@boss vinch
I've started sprinting to and from work and doing a lot of loaded carries with different grips around my neighborhood everyday with the barbell I bought which I think is part of the strongman thing. Hindi ko lang nalolog pa sa journal ko. I've also started doing crazy plyometrics skipping fast instead of jogging, lotsa jumps and stuff playing around to exhaustion.
Again, thanks for the opine guys, keep them coming if you want. I'm pretty spent from work. Gonna re-read when I wake up.
Normal naman sakin na utot ng utot sa gym, kaso kanina naramdaman ko parang may lalabas
Parang nakaka wala lang ng pump sa pakiramdam
Kumakain ako bfast 2hours before workout, 3 whole egg sangag tuna pancake milk taka whey
Nagbabawas naman ako ng nagbabawas sa bahay bago mag gym. Salamat po sa mga sagot