The Training Yard: Where We Get Our Learn On

[peelout]

I doubt many people here are doing much in the way of pushups, but your knowledge of the chest might help explain something.  Last year I was into pushups for a short while.  I started with regular, then started elevating my feet in the thought of making them more difficult.  Contrary to my expectations, elevating them about 8in made them seem easier.  As I elevated more than 8in, they began to get more difficult, but at a certain point they didn't really feel like I was working the chest that much as the shoulders started to come into play more.  Looking at it from only mechanical standpoint, raising the legs should increase the wt applied to the chest.  However, the angle the arms relative to the body changes slightly which means I would work a slightly different portion of my chest more/less (similar to doing incline or decline bench presses).  

 

So after that long winded discussion, any thoughts on why raising the feet about 8in might make the pushup seen easier for me?  Are certain portions of the chest that would be used more for a slightly declined pushup (feet raised) typicallystronger?  Just curious cause I hate things that don't make sense.

[Gainsdalf the Whey]

As you elevate high and higher, pushups get closer and closer to a handstand pushup, which is shoulder dominant. Anything between perfectly horizontal and perfectly vertical will work both the chest and shoulders. Closer to horizontal, mostly chest vs shoulders, closer to vertical, flip that.

 

As far as raising legs, 8 inches might just put the chest in the most optimal force production position, making it feel easier even though the loading is very slightly higher. As you deviate form the optimal position/angle for force output, then it gets harder. Turns out for you optimal may not be feet on the ground.

[peelout]

As you elevate high and higher, pushups get closer and closer to a handstand pushup, which is shoulder dominant. Anything between perfectly horizontal and perfectly vertical will work both the chest and shoulders. Closer to horizontal, mostly chest vs shoulders, closer to vertical, flip that.

 

As far as raising legs, 8 inches might just put the chest in the most optimal force production position, making it feel easier even though the loading is very slightly higher. As you deviate form the optimal position/angle for force output, then it gets harder. Turns out for you optimal may not be feet on the ground.

Makes sense.  Thanks

[Polaris]

Yo bros and brolettes, I need help. I have a mysterious back issue going on that might be a slipped disc, SI joint or other joint luxation, hip socket weirdness, or something entirely else, I won't know until I see my PT in about two weeks. The point is, most of my usual leg work (BB squats & deadlifts) are out, so I'm at a loss of what to do for lower body training. I'm in the middle of a cut so I don't want to lose my hard-earned leg muscles. Stuff I've tried out so far, behind the cut:

 

BB back squat: doesn't hurt but I feel this pressure in my lumbar spine/sacrum so probably not a good idea

BB front squat: have never done them previously, and I can't learn the form properly because I'm afraid to go low enough in fear of pain

DB goblet squat: no pain I've registered, I find them much more taxing with a lower weight (15-20 kg) than BB squats, so these might be safe? Or not?

DB split squat: minor discomfort during the set-up process (my balance is crap), but not during the actual squat as long as I don't go very low

KB/DB one-legged RDL: minor twinges of pain during one workout, much more pain during another at an only slightly lower weight, IDK what's happening there

Stiff legged/Romanian DL: no pain or discomfort with light weight (40-ish kg), they feel safe but I'm apprehensive because every back injury rehab guide says NO DEADLIFTING

Hack squat: doesn't hurt in one machine but does hurt in another - I like it because it resembles "real" squats more than leg press

Leg press: doesn't hurt but I've heard it can still screw up your back (even though I'm not going super heavy, and am careful not to let my back or butt round)

One-leg leg press: same thing, I do get pain at a 45-degree angle (in the hip I'm leaning on) so I only do them straight

Weighted hyperextension: doesn't hurt, I actually use these to lessen the pain, but I have a feeling these are either really good or really bad for my back

BB hip thrust/bridge: doesn't hurt, but I'm afraid all that hip hinging is stealthily having an adverse effect

Cable/machine/any abduction/adduction/kickback: hurts like a b¤#&h. Basically I can't do any abduction, even stepping sideways, because it hurts.

Leg extension/curl machine: doesn't hurt my back or hips but hurts my knee joints (unrelated to this injury, it's always been like that)

BW squats (one or both legs): I can kinda do them, but often the one-leg variations start hurting in the "bad" hip. Two-legged feels okay, but since I can't jump, I can't do box squats etc. to get enough intensity. 

HIIT on elliptical: not strength training, but I'm just mentioning I've been doing that a couple times a week. Feels a little iffy in the sciatic nerve post-workout, but that subsides pretty quickly.

 

 

Anyone have experience with lifting with a back injury, or just knowledge of what exercises are safe? I've been researching like crazy, but every source contradicts some other. 

[BattleBear]

I too have a question (which may have been posed earlier in the forum but I didn't want to go through and read every post). Warm up sets: When do you do them? Before that specific exercise or in your warm up? How much do you lift for warm up sets? How many sets do you do for warm ups?

 

On a different vein: I've started to get some lower back pain, which up until this point I've just been chocking up to muscle fatigue. But during my squats (specifically when my ass hits the grass) and my deadlifts I've felt what I can only describe as a pulling pain (mild pain) in my lower back. My 5x5s on both of these exercises are around 100% of my body weight. Could it be my form or is it just time for a weight belt?

[Brawlrus]

I too have a question (which may have been posed earlier in the forum but I didn't want to go through and read every post). Warm up sets: When do you do them? Before that specific exercise or in your warm up? How much do you lift for warm up sets? How many sets do you do for warm ups?

 

On a different vein: I've started to get some lower back pain, which up until this point I've just been chocking up to muscle fatigue. But during my squats (specifically when my ass hits the grass) and my deadlifts I've felt what I can only describe as a pulling pain (mild pain) in my lower back. My 5x5s on both of these exercises are around 100% of my body weight. Could it be my form or is it just time for a weight belt?

 

Probably breaking form at the bottom due to tight hamstrings, but the guys are likely going to want to see a form video posted for accuracy. 

[wildross]

Video or were just guessing please

Sent from my SM-G900V using Tapatalk

[VTSPE772]

Hello all,  I am wondering a few things about weight belts...When is the right time to start looking into getting one?  What are the better brands?  What type of buckle are you guys using and why?  Which sites are best to purchase said weight belt from?

 

Thanks in advance!

[SevenofSeven]

Purchased mine from Best Belts, single prong. I started using mine when I was nearing lifting 90% of my body weight, which is substantial. 

 

i did did however put it on for a set of front squats when I felt form was slipping.

[Wilder]

I have a shoulder injury preventing me from overhead pressing. I don't know any Olympic lifts or variations.  I am currently using Candito's Linear Program and sandwich conditioning between my heavy upper day and my lower control day.

 

Keeping the above in mind, any thoughts on how to put together a conditioning complex? Lower body push, lower body pull, upper push, and upper pull?  Sets/reps to shoot for?

[r7rok]

Hey Warriors!

 

I'm relatively new to the forum and strength training in general, and currently tagging along in rebel for my first few challenges but planning to transition here in the long term, have a question in relation to training and throught where better to ask than in here!

 

Currently doing stronglifts 5 x 5 to get into the way of training and after a break of a few weeks, started doing this properly and downloaded the app and put in my numbers and am following the recommended weights but I'm finding the majority of the lifts a bit too easy and not feeling like I'm working as hard as I could be.

 

The starting weights were as follows.

 

Squat 35KG

BP - The bar

BB Row - 30KG

DL - 45KG

OHP - The bar.

 

My question is should I continue lifting with the 2.5KG progression each workout to train myself at the correct lifts, or should I up the weight abit so it's not extremely difficult but at least giving me more of a feeling of doing work.

 

 

[nightlight]

2 minutes ago, r7rok said:

Hey Warriors!

 

I'm relatively new to the forum and strength training in general, and currently tagging along in rebel for my first few challenges but planning to transition here in the long term, have a question in relation to training and throught where better to ask than in here!

 

Currently doing stronglifts 5 x 5 to get into the way of training and after a break of a few weeks, started doing this properly and downloaded the app and put in my numbers and am following the recommended weights but I'm finding the majority of the lifts a bit too easy and not feeling like I'm working as hard as I could be.

 

The starting weights were as follows.

 

Squat 35KG

BP - The bar

BB Row - 30KG

DL - 45KG

OHP - The bar.

 

My question is should I continue lifting with the 2.5KG progression each workout to train myself at the correct lifts, or should I up the weight abit so it's not extremely difficult but at least giving me more of a feeling of doing work.

 

 

that 2.5kg lift as each day passes is going to get harder and harder. I would follow the program as written and pay attention to form on the lifts when they are light. they are going to get heavy fast. 

[SpecialSundae]

21 hours ago, VTSPE772 said:

Hello all,  I am wondering a few things about weight belts...When is the right time to start looking into getting one?  What are the better brands?  What type of buckle are you guys using and why?  Which sites are best to purchase said weight belt from?

 

Thanks in advance!

 

There are loads of variables on when to get a belt. You don't necessarily ever have to get one, but lots of things to consider if and when you do.

• Are you planning to compete in powerlifting or weightlifting? Each have their own sets of rules over what type of belts are permissible and, in IPF powerlifting, there may be restrictions on which brands you can wear. Better to think ahead and buy a belt which you can use for years than have to buy four in two years like I did.
• There are lots of good brands. I have a Wahlanders and a Titan. Both are excellent belts and both would be expected to last at least a decade. Inzer also have a good rep. Strength Shop do not!
• I have a lever and a quick release. I like both for different reasons. I didn't like double-prong belts. They were such a faff to put on and take off, at least the quick release can be pinged off in a second (even if it's a faff to get on) and the lever goes on and off easily!
• It depends on which belt you choose. The wait times for some belts can be in months, but some are worth it. Wahlanders usually ship in little over 24 hours from receiving the order (even with custom engraving) so they have a special place in my heart.

[Jord]

3 hours ago, SpecialSundae said:

 

There are loads of variables on when to get a belt. You don't necessarily ever have to get one, but lots of things to consider if and when you do.

• Are you planning to compete in powerlifting or weightlifting? Each have their own sets of rules over what type of belts are permissible and, in IPF powerlifting, there may be restrictions on which brands you can wear. Better to think ahead and buy a belt which you can use for years than have to buy four in two years like I did.
• There are lots of good brands. I have a Wahlanders and a Titan. Both are excellent belts and both would be expected to last at least a decade. Inzer also have a good rep. Strength Shop do not!
• I have a lever and a quick release. I like both for different reasons. I didn't like double-prong belts. They were such a faff to put on and take off, at least the quick release can be pinged off in a second (even if it's a faff to get on) and the lever goes on and off easily!
• It depends on which belt you choose. The wait times for some belts can be in months, but some are worth it. Wahlanders usually ship in little over 24 hours from receiving the order (even with custom engraving) so they have a special place in my heart.

 

Are there any belts that are wider than the standard 10 cm/ 4 inches? I had a conversation with one (okay two) of my doctors recently and apparently (and I didn't know) have a high ventral hernia from surgeries but he doesn't want me to stop lifting because it's good for my health and all that. I'm looking into getting some kind of abdominal support to wear while lifting. The spot I'm looking to support is just above the pant line and goes up from there about 2-3 inches. 

 

It's hard to tell from pictures with people wearing belts where exactly on their waist they are being worn. 

[SpecialSundae]

How wide are you looking for and are you looking for that width all the way around? I've seen people wearing supports which are wider but nowhere near as sturdy. It's not something I know much about.

[Jord]

I would want it to be the same width all the way around. But the standard width might work since I have a short torso (and long limbs). I might have to just go to a sporting goods store and try on a cheap one at standard width and then order one online based on how it feels. 

i was originally just going to order a standard surgical support binder (abdominal binder) for the waist, but I'd rather just get a belt that can be worn over the clothing. Most surgical binders don't really provide that much support, I've had one in the past after surgery. 

[VTSPE772]

4 hours ago, SpecialSundae said:

 

There are loads of variables on when to get a belt. You don't necessarily ever have to get one, but lots of things to consider if and when you do.

• Are you planning to compete in powerlifting or weightlifting? Each have their own sets of rules over what type of belts are permissible and, in IPF powerlifting, there may be restrictions on which brands you can wear. Better to think ahead and buy a belt which you can use for years than have to buy four in two years like I did.
• There are lots of good brands. I have a Wahlanders and a Titan. Both are excellent belts and both would be expected to last at least a decade. Inzer also have a good rep. Strength Shop do not!
• I have a lever and a quick release. I like both for different reasons. I didn't like double-prong belts. They were such a faff to put on and take off, at least the quick release can be pinged off in a second (even if it's a faff to get on) and the lever goes on and off easily!
• It depends on which belt you choose. The wait times for some belts can be in months, but some are worth it. Wahlanders usually ship in little over 24 hours from receiving the order (even with custom engraving) so they have a special place in my heart.

No, I won't be competing.  I have had 3 back surgeries in the past, and have a fusion (2 rods, 4 screws) at L4-L5.  I am currently squatting 215 in my working sets and DL'ing 240 in my working sets (I am doing the Strong Lifts 5x5 program).  I haven't noticed any lapses in form during the lifts, nor do I feel anymore sore than when I went into the gym, but was just wondering about them in general, since I have never had one. 

 

I realize that the belts are more for the diaphragm than the back, but wondered if they offer support or benefits to the back musculature or anything back there? 

 

Thanks for the information!

[SpecialSundae]

They do provide some support but if it's fear for your back then focusing on form and staying sub-maximal with your effort levels probably makes more sense than a belt.

[peelout]

Question for those who compete in powerlifting competitions.  I don't compete and don't intend to, but it's a great sport and I was interested in the judging.  I was reading about the rules and saw that there was a rule that you had to hold at the lower position w/ the bar touching your body.  Could someone explain what the judge is looking for before he/she gives the press command?  Also, is that subject to some interpretation that might cause one judge to give the press command a second later than another judge would have?

 

I'm assuming that even a few tenths of a second in how long you are holding in lower position could make the difference in whether you can lift the wt.  Sort of like how different baseball umpires call the strike zone can make a difference between a strike and a ball.

[SpecialSundae]

Question for those who compete in powerlifting competitions.  I don't compete and don't intend to, but it's a great sport and I was interested in the judging.  I was reading about the rules and saw that there was a rule that you had to hold at the lower position w/ the bar touching your body.  Could someone explain what the judge is looking for before he/she gives the press command?  Also, is that subject to some interpretation that might cause one judge to give the press command a second later than another judge would have?

 

I'm assuming that even a few tenths of a second in how long you are holding in lower position could make the difference in whether you can lift the wt.  Sort of like how different baseball umpires call the strike zone can make a difference between a strike and a ball.

I take it that you mean in bench?

Yes, some referees wait longer than others and if it isn't touching then they will make you wait until it is. The key is to learn to hold tension through an incredibly long pause on your opener so that you can cope if you get a long pause.

[SpecialSundae]

Just to add to my comment above, they are looking for the bar to be motionless on the chest. That means that it must be touching the chest, it must not be rocking from side to side and it must not still be sinking into flab. To ensure that you can hold it motionless, many referees will wait for a count of "one one-thousand" but not all.

[peelout]

Thanks, and yes I meant the bench.  Sounds like its one of those times when a second can make a big difference.

[SpecialSundae]

 

Thanks, and yes I meant the bench.  Sounds like its one of those times when a second can make a big difference.

It shouldn't if you're set up right. It's why I don't really do touch and go bench anymore, because it lets you get into bad habits of bouncing the bar off your chest rather than controlling the motion throughout. If you watch successful bench pressers, most of them will have control of the bar from the moment that the movement starts until it finishes. The ones who drop the bar on their chest are almost guaranteed to fail unless it's massively sub-maximal.

[SevenofSeven]

Overhead Press:

7x5@21kg (gym buddy and I found an anomaly, her hand placement was very close together, essentially pushing her boobs together, elbows pointing towards the ground, when she pushed up her elbows stayed pointing forward. When she watched me, she said my hands were directly in front of my shoulders, not squishing my boobs, but I could feel my arms resting on my Lats, elbows up at 45* from the ground, when I pushed she said my elbows rotated slightly, but no flare apparently.

So I tried to emulate her OHP and felt my chest, shoulders and biceps working, with my way I had my upper back, shoulders, tricep working, it was easier to tighten my upper back, Lats, shoulders, arms and core ready to press, her way made it difficult to tighten these areas, and I couldn't find a way to tighten my upper chest [even though this seemed to be the main muscle group working almost like a bench press] and back to get ready to press) more research needed and perhaps a form check. 

 

Just ts wondering if anyone who understood a word of the above may have tips on correct OHP. Hands in, elbows down all chest and bicep or hands shoulder width, elbows up 45 degrees and back, lat, core.

 

 

[RedStone]

I need help wrapping my head around accessories.

 

I'm starting to understand alternating with push/pull days etc, but don't know how to compliment the big lifts, or really how to classify them. Do I accessorize with pushes on push day or pull day? Are squats for leg day? Can I squat one day and bench the next?

 

Really, what I'm mostly after are resources to learn from, so I can better understand how to research and organize a good program. I'm really starting from square one (2 at best lol) and have to look up pretty much everything in the BB, cable, machine, TRX etc world. So any thoughts would be greatly appreciated!!