Home Training Ideas ?

[Stanly]

[deadz]

I’m training harder now. Now training 7 days a week instead of 4. BW workouts 4 days a week and run 3 days a week.

[Stanly]

I’m training harder now. Now training 7 days a week instead of 4. BW workouts 4 days a week and run 3 days a week.

I like to do exercises integrated into my running. when running i slow down touch the floor left & right then on a park bench do tricep dips, Roman chair sit ups. just do it anything.

[SF1900]

It's the continuous tension and not being able to use momentum that you can with free weights. Also, the strength curve match most muscles like presses, pulls, curls, and tri extensions where the resistance increases as you complete the movement. You are stronger at the end of the rep so increasing the resistance as you press or pull makes for a more complete rep. The most obvious is with squats and leg presses. You are very weak at the bottom and relatively so much stronger at the end. That's why people can load tons of weight on the leg press and do partials but if they ever break at 45-degree angle it would come crashing down on them. That's the whole point of using chains. As you life the weight you pick up more links causing more resistance.

But in the case of, say, lateral raises, it's the reverse. You are very strong in the beginning of the movement and very weak at the very top. That's what makes lateral machines and cables so much more superior to dumbbell laterals. At the beginning of the dumbbell laterals there is really no resistance at the beginning of movement on your lateral delts as your arms just hang down to the side. So, with the bands, you have to pick a resistance that is really heavy at the bottom of the movement and then help yourself to the top as your leverage starts to diminish (forced reps). Also, after you've done your set of complete reps do some partials at the bottom Jason Huh style to really get that burn.   

Yeah, the momentum is pretty much nil. Even when I try to use super strict form, you always get a little momentum with free weights.

With resistant bands, I almost feel the pump right away.

[Grape Ape]

Just to give you a story about pull up bars....  a couple years ago a sleep  nurse in my department had a son that wanted to join the Marines.  He could do the pushups, the situps, the running, etc..   but could not do a single pullup to save his life.  Some may say it was due to his bodyweight (170lbs at 17 yo), or because he had not master the "technique" of doing a pull up and was trying to use his biceps too much and not activating the back muscles...  whatever.

What this kid did was buy a pull up bar and attach it to his bedroom/bathroom door.  Every time he crossed that doorway, he did pullups.  Go to the bathroom, do a pull up, leave the bathroom, do a pull up.  It took a couple of weeks before he could do a single one that was complete.  Months went by and he got better to where he would do 5 or so at time.  It  doesn't sound like 5 pullups are much... but he was doing 5 reps every single time he went in or out of that door.  Had to be about 20 times a day.  He made sure he did strict, perfect reps.  When it came time for the Marine physical, he was able to bang out what they wanted by loosening is form up too.  

I saw this kid before he went away and doing those pull ups each day had a direct affect on his back muscles.  They were more developed than anything else.

Just sharing this because some of you may want to try it.  Or if you are spending time playing games online, in between matches, do pushups or crunches.  There is always something you can do to stay active.

This is actually good advice.

A good pullup "hack" is to squeeze the abs/glutes (no homo) and angle legs forward, almost like a diver.  It limits wasted swing, engages the core and actually makes pull ups easier.

[JDG]

Just to give you a story about pull up bars....  a couple years ago a sleep  nurse in my department had a son that wanted to join the Marines.  He could do the pushups, the situps, the running, etc..   but could not do a single pullup to save his life.  Some may say it was due to his bodyweight (170lbs at 17 yo), or because he had not master the "technique" of doing a pull up and was trying to use his biceps too much and not activating the back muscles...  whatever.

What this kid did was buy a pull up bar and attach it to his bedroom/bathroom door.  Every time he crossed that doorway, he did pullups.  Go to the bathroom, do a pull up, leave the bathroom, do a pull up.  It took a couple of weeks before he could do a single one that was complete.  Months went by and he got better to where he would do 5 or so at time.  It  doesn't sound like 5 pullups are much... but he was doing 5 reps every single time he went in or out of that door.  Had to be about 20 times a day.  He made sure he did strict, perfect reps.  When it came time for the Marine physical, he was able to bang out what they wanted by loosening is form up too. 

I saw this kid before he went away and doing those pull ups each day had a direct affect on his back muscles.  They were more developed than anything else.

Just sharing this because some of you may want to try it.  Or if you are spending time playing games online, in between matches, do pushups or crunches.  There is always something you can do to stay active.

This is 'greasing the groove'. A great protocol made popular by Pavel.

Now is the perfect time for anyone to do this for chins, dips, pistols or pull-ups.

A fantastic routine for strength.

[Stanly]

Nah, I've used bands for years for home rehab and the newer ones are way better. Of course, like all things they do start to stretch out but I have bands that I've used for over a decade and they are still good, and you can always adjust the resistance by how far out you stretch them or add more bands. And I've never had one break on me. Also, with the bands that I got last summer to prepare for my knee replacement rehab, I can get them up to 200 lbs of resistance for stiff leg deads. I could go more if I was able as they are hooked up to pullup bars that can handle up to 250 lbs. And the way I have them attached I'm sure it could handle a lot more because the bands are pulling at an angle where it's secure my the notches in the door jam and not straight down like if you were doing a pull up.

Sure beats filling up a suitcase with close or filling up a bucket with junk. I would get those PowerBlock dumbells where they adjust anywhere from 5 to 60 lbs but you can't get them anywhere these days.

Again, this is just temporary makeshift stuff to get me through this horrible situation the Chinese have put us in so I know there will be compromises. But it's still better than nothing.

I hope the rest of you are like me and will never ever forget what the Chinese did and continues to do to this world. Do everything you can to starve that horrible Communist state. Don't be a cheapskate and pay those extra dollars. Don't be a punk and let them do that to us and treat like their little bitches. They want to take over the world and they are getting stronger and stronger. We have to put a stop to this. I know in some cases you have little choice but we have to make a concerted effort not to support this disgusting, thieving, cruel country.

Filthy commy bastards

[Stanly]

This is actually good advice.

A good pullup "hack" is to squeeze the abs/glutes (no homo) and angle legs forward, almost like a diver.  It limits wasted swing, engages the core and actually makes pull ups easier.

can you post a video of you doing this please?

[Hypertrophy]

Just to give you a story about pull up bars....  a couple years ago a sleep  nurse in my department had a son that wanted to join the Marines.  He could do the pushups, the situps, the running, etc..   but could not do a single pullup to save his life.  Some may say it was due to his bodyweight (170lbs at 17 yo), or because he had not master the "technique" of doing a pull up and was trying to use his biceps too much and not activating the back muscles...  whatever.

What this kid did was buy a pull up bar and attach it to his bedroom/bathroom door.  Every time he crossed that doorway, he did pullups.  

Easiest way to get strong enough to do pull ups with very little equipment is to do inverted rows with body weight.  Get a metal bar or at least a reasonably strong broom handle and place it between two chairs. Then lie on your back and pull your chest toward the bar/broom handle. As you get stronger, increase the height and angle.

You'll be doing pull ups at body weight in no time and the method is graduated enough to allow continuous adaptation.

[Dokey111]

I hope the rest of you are like me and will never ever forget what the Chinese did and continues to do to this world. Do everything you can to starve that horrible Communist state. Don't be a cheapskate and pay those extra dollars. Don't be a punk and let them do that to us and treat like their little bitches. They want to take over the world and they are getting stronger and stronger. We have to put a stop to this. I know in some cases you have little choice but we have to make a concerted effort not to support this disgusting, thieving, cruel country.

x2 and no homo but if you buy stuff on ebay, be aware that some of these fuckers are saying that they are shipping from within the US, but they aren't.  The shit is still coming from China and then to US, AND you are paying a premium thinking that it is coming from within US.  Fucking little bat eaters.

*Edit - now instead of saying suck a dick, you say eat a bat.

[Hypertrophy]

x2 and no homo but if you buy stuff on ebay, be aware that some of these fuckers are saying that they are shipping from within the US, but they aren't.  The shit is still coming from China and then to US, AND you are paying a premium thinking that it is coming from within US.  Fucking little bat eaters.

*Edit - now instead of saying suck a dick, you say eat a bat.

yep- an btw a lot of weights and barbells  are made in China. Did notice that a lot of York Barbell stuff is made in Canada (you can see it on their web page) and that's good enough for me. I am actively seeking out US, North American and European manufacturers for things I buy now for home and business becuase I'm disgusted with PRC. Taiwan, by the way, is a great US Ally and PRC hates them- so they are a good source of things too.

[Stanly]

x2 and no homo but if you buy stuff on ebay, be aware that some of these fuckers are saying that they are shipping from within the US, but they aren't.  The shit is still coming from China and then to US, AND you are paying a premium thinking that it is coming from within US.  Fucking little bat eaters.

*Edit - now instead of saying suck a dick, you say eat a bat.

true i saw a video of a barbell, Olympic bar from china.. opened up the ends it was terrible.

[FitnessFrenzy]

[Grape Ape]

This is 'greasing the groove'. A great protocol made popular by Pavel.

Now is the perfect time for anyone to do this for chins, dips, pistols or pull-ups.

A fantastic routine for strength.

Gayer than 'greasing the grove'.

But you are right:

https://www.amazon.com/Military-Police-Firefighter-Survival-Guide-ebook/dp/B00NHWBS1I/ref=sr_1_2?dchild=1&keywords=stew+smith+military+police+firefighter&qid=1586375631&s=digital-text&sr=1-2

Best 8 bucks you'll spend.

[Henda]

All those fucking advancements in aids medicines to keep the likes of that alive? Is it really worth it? 

[oldtimer1]

Yeah, the momentum is pretty much nil. Even when I try to use super strict form, you always get a little momentum with free weights.

With resistant bands, I almost feel the pump right away.

I never bought into the momentum theory.  Remember the guy Hutchinson who modified Jones MEDX machines with his own cams for super slow reps? He was all about anti momentum exercise. Jones according to reports was furious he modified his machines and he also was against the super slow preaching of Hutchinson if I have the spelling of his name correct. Guys like Mentzer and Viator all did typical cadence reps for their exercises.

The most important attribute for most sports is power not strength. Where do you see a guy moving in slow motion tackling, throwing a punch or sprinting? No greater speed in the strength world than Olympic lifting. They are exploding through the whole movement. Unless you are using baby weights there is no fear that momentum is robbing your muscle of stimulation. If you are moving ballistically in a bodybuilding exercise up the weight.  There are several exercise physiologists the believe in moving the weight not ballistically for bodybuilding type exercises but quickly puts the most stress on a muscle.  Of course you can take a light weight and move very slow and it will hurt like a mother. Is this going to help with hypertrophy and athletic transfer? I don't think it's optimal.

[pellius]

I never bought into the momentum theory.  Remember the guy Hutchinson who modified Jones MEDX machines with his own cams for super slow reps? He was all about anti momentum exercise. Jones according to reports was furious he modified his machines and he also was against the super slow preaching of Hutchinson if I have the spelling of his name correct. Guys like Mentzer and Viator all did typical cadence reps for their exercises.

The most important attribute for most sports is power not strength. Where do you see a guy moving in slow motion tackling, throwing a punch or sprinting? No greater speed in the strength world than Olympic lifting. They are exploding through the whole movement. Unless you are using baby weights there is no fear that momentum is robbing your muscle of stimulation. If you are moving ballistically in a bodybuilding exercise up the weight.  There are several exercise physiologists the believe in moving the weight not ballistically for bodybuilding type exercises but quickly puts the most stress on a muscle.  Of course you can take a light weight and move very slow and it will hurt like a mother. Is this going to help with hypertrophy and athletic transfer? I don't think it's optimal.

Sports performance and stressing a muscle for strength and hypertrophy are entirely different. Momentum, by definition, means you are no longer using pure muscle contraction to move the load. It is a product of the initial explosive force on the load which carries through the rest of the movement. It's like when you throw a baseball the initial force is explosive enough to keep it moving on its own. When you do it, say with a bench press, the initial force on the bar is much greater than the weight of the bar and then gets lighter as the weight movement is aided by momentum. This is not optimal for two reasons: you muscle is not under tension nor contracting under the full force of the weight through the full range of motion and also you are more likely to injure yourself because the initial explosive push puts much more stress on the joints, muscles, and tendons, then if you were deliberately pressing it. Again, it's the difference between pushing your fist against a brick wall as hard as you can and punching the brick wall.

[Board_SHERIF]

My band ( 40 - 60 lbs resistance) has been shipped. looking forward to it. Seems like the old machines in that there is zero Resistance in the negative part of an exercise from watching vids.

[Stanly]

Sports performance and stressing a muscle for strength and hypertrophy are entirely different. Momentum, by definition, means you are no longer using pure muscle contraction to move the load. It is a product of the initial explosive force on the load which carries through the rest of the movement. It's like when you throw a baseball the initial force is explosive enough to keep it moving on its own. When you do it, say with a bench press, the initial force on the bar is much greater than the weight of the bar and then gets lighter as the weight movement is aided by momentum. This is not optimal for two reasons: you muscle is not under tension nor contracting under the full force of the weight through the full range of motion and also you are more likely to injure yourself because the initial explosive push puts much more stress on the joints, muscles, and tendons, then if you were deliberately pressing it. Again, it's the difference between pushing your fist against a brick wall as hard as you can and punching the brick wall.

Get a life 

[Notomorrow]

Will be funny to see how many people get the same results with continuous tension and focused home exercises, and realize that all of their reverse, hyper supinated, twisting bicep curl on seat adjusted to a 48 degree angle from a Charles Glass article didn't do shit at all and your biceps are growing the same with focused pull ups.

[Stanly]

Will be funny to see how many people get the same results with continuous tension and focused home exercises, and realize that all of their reverse, hyper supinated, twisting bicep curl on seat adjusted to a 48 degree angle from a Charles Glass article didn't go shit at all and your biceps are growing the same with focused pull ups.

true

[Stanly]

actually the best way to curl is hammer grip. most natural position.

[Gregzs]

At Home Leg Workout with Dr. Dorian Haywood

[Primemuscle]

At Home Leg Workout with Dr. Dorian Haywood

It's hysterical to think anyone needs these leg exercises explained to them. They are about a basic as you can get. I like doing walking lunges out front of my house. It amuses the neighbors and since I live on a hill, the hill puts a little something extra into the exercise.

[IroNat]

yep- an btw a lot of weights and barbells  are made in China. Did notice that a lot of York Barbell stuff is made in Canada (you can see it on their web page) and that's good enough for me. I am actively seeking out US, North American and European manufacturers for things I buy now for home and business becuase I'm disgusted with PRC. Taiwan, by the way, is a great US Ally and PRC hates them- so they are a good source of things too.

York Olympic bars are made in Canada but the plates are all made in China now.

It's impossible for them to be competitive otherwise.