Beginner Fitness: Daily Simple Questions Thread - January 21, 2021 |
- Daily Simple Questions Thread - January 21, 2021
- Sharing my sandbag hypertrophy plan
- Strength vs Hypertrophy Advice Please
| Daily Simple Questions Thread - January 21, 2021 Posted: 21 Jan 2021 02:00 AM PST Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic. Other good resources to check first are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science. If you are posting a routine critique request, make sure you follow the guidelines for including enough detail. (Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.) [link] [comments] |
| Sharing my sandbag hypertrophy plan Posted: 21 Jan 2021 12:46 AM PST Hey everybody! I have been unable to work out for the past 15 months due to severe chronic pain developed throughout my spine. To compensate, I have been consuming as much exercise science content as possible. Now that I'm a few months away from being medically cleared to work out again, I figured I would share what my plan is for getting back into shape. As someone who isn't a fan of calisthenics and no room for a home gym, sandbags are my current plan. Luckily, the principles of progressive overload can still apply! According to the PhD's at Renaissance Periodization , progressive overload is based on tension, volume, relative effort, range of motion, metabolite accumulation, cell swelling, mind muscle connection, movement velocity, and muscle damage (in order of most to least important). They mention the first few are way more important compared to the other variables, so programming to take advantage of these will be key. Additionally, the rep ranges they suggest for hypertrophy is 5-30 in order to cover the fast, intermediate, and slow twitch muscle fibers (meanwhile the strength rep range is only 3-6 reps). Having one exercise for every movement pattern will pay dividends too. 5 x 5-30 Alternating Overhead Press (one rep when both sides are done) 5 x 5-30 Sandbag Tire Pulls (put tow straps on an old tire with a sandbag on top and pull it towards you) 5 x 5-30 Reverse Lunges (one rep when both sides are done) 5 x 5-30 Zercher Good Mornings 5 x Bearhug Carries to Failure 5 x 5-30 Hollow Body Crunches 5 x 5-30 Plank Pulls 5 x Side Planks Each Side to Failure Weight would be added after 30 reps is achieved, and each set would have a 2-3 minute rest period. A push, pull, leg, hinge, and carry are all incorporated. Additionally, treating the sandbag like a barbell js ignoring the best usage of this tool; real life application! Pressing the sandbag overhead and pulling standing up mimic more natural movement patterns without sacrificing progressive overload. Lunges are chosen over squats because the gluteus medius is incorporated. When this muscle is underdeveloped, your performance is severely limited while your injury risk increases. Dr Greg Nuckols proved good mornings have a higher hinge activation compared to deadlift variations. I prefer the zercher position because this exercise is safe specifically with good technique. The movement becomes a lot easier to follow when the sandbag is dragging itself down with the hinge motion. For the last three core exercise variations, the true functions of the core (anti-extension, anti-rotation, anti lateral-flexion) are all incorporated. Anti flexion is the remaining function, but the other exercises cover that already. Finally, the sets are high to fall under the optimal set per muscle group for hypertrophy (10-20). Even if you do this twice a week, you can make good progress (albeit my goal is 3-4 times a week depending on recovery). While this plan is based on hypertrophy, the higher rep ranges also help with strength endurance (the capacity to exert strength for a longer period of time). Overall, If you eat at a caloric surplus, train hard, recover well, and utilize progressive overload, you will make progress! I'm happy to answer any questions you may have about this routine. I'm not a doctor (just a nerdy hobbiest), so any feedback is welcome too! [link] [comments] |
| Strength vs Hypertrophy Advice Please Posted: 21 Jan 2021 02:00 AM PST I'm (16M) just getting into weight lifting and I was wondering, would a hypertrophy or strength program be beneficial to me, or a split program? I was wondering if I should add a week where I focus on strength, Like week A and week B type split, because I'm quite weak right now and would like to be stronger, but I'm also out of shape and would like to, well, be in shape and look big. Should I focus on one program or split them? Any advice is welcomed and appreciated. [link] [comments] |
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