Search found 166 matches

by Crow
Sat Mar 11, 2017 2:43 am
Forum: General
Topic: Frequency/routine when inadequate recovery
Replies: 7
Views: 2808

Re: Frequency/routine when inadequate recovery

Due to the late response... ;) You tried the 5-6 and 7-8 already, didn`t you? How did it work out? Personally I would rather spread the range, following the guidelines of the site. Not necessarily because it taxes the CNS too much (too high volume could also be problematic for your recovery), but I ...
by Crow
Sat Mar 04, 2017 1:09 am
Forum: General
Topic: Need advice on exercise selection following injuries
Replies: 6
Views: 2498

Re: Need advice on exercise selection following injuries

Wendler always says "train whats trainable." ... like Stu said it would be best to seek help from a professional... The main page at least has some entries like this: http://exrx.net/Kinesiology/Inflexibilities.html#Iliotibial http://exrx.net/Kinesiology/Weaknesses.html#Supraspinatus (scroll down fo...
by Crow
Mon Feb 20, 2017 1:40 pm
Forum: General
Topic: Frequency/routine when inadequate recovery
Replies: 7
Views: 2808

Re: Frequency/routine when inadequate recovery

Yes... an alternating Fullbody-Plan (ABA, BAB) could be a good solution... at least doing only Squats or Deadlifts each training session... Perhaps you could even do your normal, heavy Squats followed with a light deadlift-variation and vice versa on the other day, depending on your recovery. Or you...
by Crow
Fri Feb 17, 2017 11:37 am
Forum: General
Topic: Low Volume Training concern
Replies: 4
Views: 2039

Re: Low Volume Training concern

If you are a novice, I would advise to stay away from failure and concentrate on learning/executing the lifts with perfect technique. How heavy are your dumbbells? I would guess they will get too light for squats and deadlifts soon... (Bulgarian) Split-Squats and One-leg-deadlifts could be good alte...
by Crow
Thu Feb 16, 2017 2:20 pm
Forum: General
Topic: Frequency/routine when inadequate recovery
Replies: 7
Views: 2808

Re: Frequency/routine when inadequate recovery

Are you doing all the mentioned excercises each training session (3x/week)? You always have to take care of three main factors: intensity (% of your 1RM or "rate of perceived exertion), volume (sets x reps or sets x reps x weight) and frequency (how often you train each week and how often you train ...
by Crow
Thu Feb 16, 2017 1:54 pm
Forum: General
Topic: Low Volume Training concern
Replies: 4
Views: 2039

Re: Low Volume Training concern

How long have you been training? (Which program?) What is your (main) goal? (something measurable) What are your (calculated) 1RM in Squats, Deadlifts, Bench Press and Press? (Barbell) Depending on your answers... It`s not productive to go to failure on every set, in every excercise in every trainin...
by Crow
Sun Jan 22, 2017 2:53 am
Forum: General
Topic: What is a synergist?
Replies: 1
Views: 1587

Re: What is a synergist?

Probably a language barrier on my side, but... ... afaik you can differentiate between direct and indirect synergists. Direct synergists support the agonist in a movement (this is always movement based, like the curl motion you mentioned) by doing a similar movement. Indirect synergists enable the w...
by Crow
Tue Dec 27, 2016 4:54 am
Forum: General
Topic: Should I do bench and OHP same day on Push/pull?
Replies: 2
Views: 1686

Re: Should I do bench and OHP same day on Push/pull?

I wouldn`t move Press to Pull-Day, because you will stress deltoid and triceps each training day and not only on Push-Days. I`d rather... ... accept that Press is going to develop slower (which will always be the case) or ... change the excercises on the second Push-day (do Press before Benchpress) ...
by Crow
Sun Nov 20, 2016 3:58 am
Forum: General
Topic: Optional exercises on caloric deficit/maintenance
Replies: 2
Views: 2054

Re: Optional exercises on caloric deficit/maintenance

I think it would depend on your recovery... With a low caloric deficit or maintenance calories and no unreasonably high volume you could do fine with optional excercises. Otherwise the concentration on the main excercises would be a good idea. Too much training and/or a (high) caloric deficit and/or...
by Crow
Tue Nov 15, 2016 12:06 pm
Forum: General
Topic: Rotating programs and a few odds and ends
Replies: 3
Views: 2090

Re: Rotating programs and a few odds and ends

Bench Pressing: I had the little finger on the thin line or the index finger on the smooth part near the middle for close-grip bench press... But this doesn`t help you, because you are most probably not built like me ;) The closer your grip the more load will be on shoulder and triceps. The wider th...
by Crow
Tue Nov 15, 2016 11:51 am
Forum: General
Topic: Is it better to do deadlifts on squat day or on "pull" day?
Replies: 4
Views: 2498

Re: Is it better to do deadlifts on squat day or on "pull" d

Did you read this thread? http://exrx.net/forum/viewtopic.php?f=2&t=9983 The sets/reps you mentioned can be o. k., but this shouldn`t be answered in a vacuum... What does your whole training/programme look like? (Days, excercises, sets, reps...) Yes I've read it, however I didn't understand some re...
by Crow
Sun Nov 13, 2016 2:32 am
Forum: General
Topic: Rotating programs and a few odds and ends
Replies: 3
Views: 2090

Re: Rotating programs and a few odds and ends

-Is there any merit in not doing the full range of motion? Sometimes I see guys doing exercises with such a narrow range of motion that it feels to me that it is useless. If these guys know what they do, they most probably train specific parts of the range of motion to emphasize certain muscles inv...
by Crow
Sat Nov 12, 2016 2:23 am
Forum: General
Topic: Is it better to do deadlifts on squat day or on "pull" day?
Replies: 4
Views: 2498

Re: Is it better to do deadlifts on squat day or on "pull" d

Did you read this thread?
http://exrx.net/forum/viewtopic.php?f=2&t=9983

The sets/reps you mentioned can be o. k., but this shouldn`t be answered in a vacuum... What does your whole training/programme look like? (Days, excercises, sets, reps...)
by Crow
Sun Nov 06, 2016 3:03 am
Forum: General
Topic: Beginner with balancing issues
Replies: 1
Views: 2200

Re: Beginner with balancing issues

I guess it could depend on a few things but... Starting with your weaker side or stopping when your technique with the weak side gets slightly worse is always a good strategy.
by Crow
Fri Oct 28, 2016 12:04 pm
Forum: General
Topic: Upper body only split routine, pull/push?
Replies: 7
Views: 3399

Re: Upper body only split routine, pull/push?

The focus on upper body, Crow, is due to the fact that I cycle a lot and have developed an imbalance over time. I'm big from the waist down, iow. So I've set the amount of work for legs and glutes at maintenance and the idea is to focus on the lagging parts during the next "bulk phase". Legs like R...