The worst part of my recent vasectomy is interfering with some of my best training in a loooong time. Ready to get back to it. Maybe do some light things next week.
I also fucked around and thought I could handle being on my feet most of day 3. set me back by a few weeks, mostly extra swelling and bleeding that took time to work itself out.
The soreness took forever to go away. Any slight touch or bump would be rough. I think on week 2 I started walking, week 3 I was lifting light
Back in the gym today after 5 days off for a ski trip. I've been working with a trainer for six months and seen real significant gains. Starting some muscle endurance training. Chest and Bis today 5 exercises each of 4 sets of reps 30/30/10/10. The pump was crazyyyyyyyyyy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7927075/ There is significant benefit in varying reps. I asked and then read about it. Guy knows his stuff.
Lol. That's sillyness. Top out at 20 gauge that against the next repeat workout and learn from it. Reps of 30 isn't going to help you improve.
Getting neck pain after squats - I'm pretty sure the bar isn't in the right position (hence the neck pain) but I can't seem to find a guide that shows the optimal placement.
Look up low bar squats. It changes the dynamic of the movement, but rests the bar lower. If that doesn’t help, I’d look into getting/using a safety squat bar.
How high do you have the bar? Even if doing high bar squats it shouldn’t go above mid traps. Also brace your back muscles to support the bar. Picture the spot where the bar is hitting and push your back muscles into it
This. JohnnyChimpo Could be too high or just not bracing enough. Where in your neck does it hurt exactly? Back, side, what
theory postulates that [...] low-load training optimizes increases local muscular endurance. However, despite the widespread acceptance of this theory, current research fails to support some of its underlying presumptions
It hurts on the back. I think you're right it's probably too high. When you say not enough bracing do you mean the back brace isn't tight enough? - I can give that a try too.
This is a good read. Also a cue I picked up is to imagine the middle of the bar against your back is a triangle and not only is that where you mentally focus the brace it’s what you push up against on descent and ascent https://barbend.com/squat-cue-shelf/
So we need to generate as much tension as we can when we lift to transfer force efficiently. so a quick easy cue is squeeze your shoulder blades togehter
Get a couple rogue black bands Granted I’m currently a lazy cunt but used to be a staple accessory Very cheap and durable
others have said it but the bar shouldn’t rest on your neck. Pull your shoulder blades back and lay it across your traps
I feel like such an idiot. I've spent my whole life feeling like when I do lat pulldowns I wasn't really hitting my lats. Then I read something with a prompt that said pull down but also think about pulling your elbows in at the same time...and holy damn. I did it. Finally. There are so many exercises that I just feel like I can't hitting the muscles I'm supposed to targeting. Like with squats, I always feel like it's all quads, with almost zero hamstring and glute involvement. But when I do lunges, my glutes fire up.
It’s all about positions and angles. If you have a really upright squat pattern with a lot of forward knee travel, you’re putting a majority of the load on your knee extensors (quads, among a few others). So it stands to reason *your* squat may not be the best builder of glutes/hamstrings. The lunges are putting your hip in a new angle, thus using your hip extensors (hamstrings/glutes, among others).
Did squats this morning - put the bar more on my shoulders and less on the neck as described. Also tried to envision that triangle shape. Everything felt much better / smoother - thanks for advice bros.
So back from Aruba. Weighed in at 225 hahahahaha. 209 to 225 in 10 days didn't seem possible. I thought at best I'd be 215. Wtf. But I'm happy. I'm starting to grow a pair of balls to possibly consider a competition.
I have a similar issue when doing high bar squats and prefer using a manta ray when I’m high bar squatting. But I work out at home by myself so I don’t have to worry about fellow gym bros calling it a pussy pad while I’m using it .
Buy a SSB, as good as any for building strength plus a great pad that you can use and still have dignity
It’s probably weird how excited I am for Arnold’s, think Hooper the likely favorite but Martins up there and Tom is a monster. I don’t think Thor is back enough yet and Mateusz’s deadlift will kill him again Just want good refereeing