Fitness Catch-All

Going to learn how to squat better.

JohnKillo wrote:

Going to learn how to squat better.

Read "starting strength" by Mark Rippetoe. Then practice a lot!

Knightsabre wrote:
JohnKillo wrote:

Going to learn how to squat better.

Read "starting strength" by Mark Rippetoe. Then practice a lot!

Oddly enough I have that book already. Going to actually read it

Knightsabre wrote:
JohnKillo wrote:

Going to learn how to squat better.

Read "starting strength" by Mark Rippetoe. Then practice a lot!

And use your phone to record your own form. From multiple angles.

I got fairly sick, with the cough that lasted a MONTH. Finally feeling normal again. Went back in for my first real structured workouts. I am down about 10% in strength. Hopefully it comes back quickly. Squatted 260 for 4 reps. Could have been worse.

My wife joined Camp Gladiator a couple of months ago and has been going 3 mornings a week (early!). I finally went with her last week and enjoyed it so I've been going with her in the mornings. The routines are different every morning and the trainer is good at correcting form and keeping the pace up for the whole hour. Good combination of strength and endurance exercises.

So I feel like I have an ulnar nerve entrapment on the right side. I will go see the doctor but it’s messing up some of the workouts I like doing. Pull ups and shoulders presses suck more. Getting random pain sucks

Guess it's time I tagged myself in this thread or at least dropped by to make a commitment.

It's been about a year since I've been at a gym, I just can't afford it. I miss it a lot. I've put on a lot of weight since I've kept some bad habits from "bulking" while not burning those calories from lifting. A few weeks ago I decided to make some changes. I have some nice bush tracks nearby and there's some pullup bars. I've supplemented that with a cheap set of portable dip bars, a weighted vest (10kg) and a skipping rope at home. I walk most days, and 1 or 2 days I'll trek up the mountain with the vest (being cautious not to hurt my knees by over-doing it).

I always felt moderately strong, but this is...Very humbling. Using my body weight to exercise is a lot harder than I thought. And to think I wanted to start with gymnastic rings! I'm no way fit enough for that!

Currently, my focus is to work on performing muscle ups on the bars near the bush track. But I severely underestimated my ability to perform pullups. I'm having to retrain a bit as my traps seem to do all the work, and not my lats. I'm can only do 3-4 with good form, but I struggle to get my chest to the bar. I'll film myself every now and then to watch my form, but also to have a nice little montage for when I finally get that damn muscle up!

So, any advice on increasing pullups? Currently, I'll get above the bar and hold that position for 5 seconds. Lower a bit, hold, then just hang. Repeating 3 times before having a long break.

I like this guy’s stuff a lot. He is a bit showy but it solid.

For tips, the best advice I've seen from everywhere boils down to practice, practice, practice.

Ooh, I've actually been doing "Australian pullups" with my dip bars. I have them set up each side so it's more of a rowing motion than it is a pullup motion (think clenched fists, palms facing), but I imagine it does the same thing. Thanks for that video! Looks like that's "easy" practice on activating my lats more.

For tips, the best advice I've seen from everywhere boils down to practice, practice, practice.

This is a bit of a change from reps and sets. I'm starting to realise that a lot of these body-weight exercises are very much skills that require skill work and not brute force. Today I just went through the motions, tried a few different things, and got to learn my body a bit better. Different approach, and I think I got more out of it than just going for as many reps as possible.

A_Unicycle wrote:

Guess it's time I tagged myself in this thread or at least dropped by to make a commitment.

It's been about a year since I've been at a gym, I just can't afford it. I miss it a lot. I've put on a lot of weight since I've kept some bad habits from "bulking" while not burning those calories from lifting. A few weeks ago I decided to make some changes. I have some nice bush tracks nearby and there's some pullup bars. I've supplemented that with a cheap set of portable dip bars, a weighted vest (10kg) and a skipping rope at home. I walk most days, and 1 or 2 days I'll trek up the mountain with the vest (being cautious not to hurt my knees by over-doing it).

I always felt moderately strong, but this is...Very humbling. Using my body weight to exercise is a lot harder than I thought. And to think I wanted to start with gymnastic rings! I'm no way fit enough for that!

Currently, my focus is to work on performing muscle ups on the bars near the bush track. But I severely underestimated my ability to perform pullups. I'm having to retrain a bit as my traps seem to do all the work, and not my lats. I'm can only do 3-4 with good form, but I struggle to get my chest to the bar. I'll film myself every now and then to watch my form, but also to have a nice little montage for when I finally get that damn muscle up!

So, any advice on increasing pullups? Currently, I'll get above the bar and hold that position for 5 seconds. Lower a bit, hold, then just hang. Repeating 3 times before having a long break.

Repetition + using the weight vest. And learn to get a full extension at the bottom of each rep.

Also, Jim Wendler made a post on t-nation or one of those sites long ago about his routine when he can't get to a gym. Worth a read if you can find it.

I like a dip belt personally just because you can easily change the weight you stack on.

I've been missing going to spin class since we cancelled our gym membership. I found a used Sunny Health and Fitness on craigslist this weekend for $50. Looks brand new. Got a trial of spin classes with Studio Sweat on Demand and did two spin classes over the weekend. It's weird how it feels a lot like being in a spin class. Haven't done any of their other, non-spin, workouts but I'll probably try one tonight. Might look at the Peloton one if they have a trial as well. Of course the price of the peloton app is now $20 a month. Anyone know of others worth looking at?

A_Unicycle wrote:

So, any advice on increasing pullups? Currently, I'll get above the bar and hold that position for 5 seconds. Lower a bit, hold, then just hang. Repeating 3 times before having a long break.

I've been working out over the past year and only recently got to doing body-weight pullups at all. I got one piece of advice from a trainer that I haven't seen here, yet: if you run out of gas to do any more full pullups, it can help just to do small, partial reps by just contracting your lats (so you're not just hanging).

[Edit - Congrats on the pullups, for sure! You can definitely hang (under tension) at the bottom and do "starts" if you will. You can also do hangs at the top, or negatives, too - for variety.]

Pullups, as I've been told, you should try not to ever hang. Even when all the way down, keep some tension in the lats, do not allow yourself to shrug. I know this because my training partner had shoulder surgery directly attributed to hanging relaxed from the bar between reps.

I used to think that full range of motion meant a lot wider range when I was young. As I get older I find that many exercises are considered full ROM in a smaller range than I've been using. I'm not talking half squats and the like. I am talking about keeping form and tension at the point where you COULD release tension and relax.

An example is that I used to drop my one arm rows down into a relaxed shoulder. I'd just let my shoulder float all the way forward (or downward) toward the floor. Now I keep my shoulder under tension for the entire rep.

Same for pinched shoulderblades on bench and stuff like that.

Got a new gym shirt from Mattbo:

IMAGE(https://i.imgur.com/xVWOVus.jpg)

Anyone have a recommendation for a good workout program or app? I've been using Core Performance for awhile, and while I'm moderately happy with them, there's a lot of room for improvement.

Core Performance was really good for me because it included a weight program, circuit routines, and an aerobic program that was based on heart rate rather than distance. Thing is, it doesn't really track weight lifted, and the routines got to be a bit repetitive. I'd like to have something where I don't have to think about the type of exercise I'm doing until I'm actually doing it.

What are your goals? I'd recommend my programming but there isn't much cardio involved (only 1 day/week) and it can look a bit hardcore at first. There's also a monthly fee.

The best tracking app by far is Strong

It doesn't have much in the way of programs but it's the best at keeping track of what you do. Besides, the ones that have both are never good at one of the other like the Bodybuilding app

In terms of programs I usually say to stay away from anything Beach Body. The best programs I have found are MAPS developed by MindPump. They also have a fantastic podcast as well and all of the people on there really know their stuff. I would start with Anabolics or Strong. They have a couple of samples of each program on their Youtube channel.

Mind Pump Youtube Channel

Remember that you burn the same amount of calories from intense weight training as you do with just cardio plus you have the added advantage of gaining muscle. Focus on form first and then increase your weight.

I like StrongLifts but I’m quite lapsed. It’s a one-trick pony (lifting weights) but does that trick pretty well.

I've been through a lot of very positive but yet still very stressful transition over the past few months and fitness took a very severe nose dive, my clothes are barely fitting me anymore, and I really, really need to get back into the swing of things. I want to get out and back into doing the Couch to 5K but being that it's winter, it's feeling like a drag because either I'm super cold under what feels like biting wind, or I get hot under all the winter wear bulk but can't take it off because I'll get super chilled with all the sweat and it just goes back and forth making me miserable to the point where I talk myself out of going out there.

So after all that intro, here is my question.

What is the preferred winter weather outdoor fitness apparel that keeps you warm, but not too warm, and helps against all the wind? I'm in NC so not in sub-freezing temperatures most of the time, but I tend to be cold-natured, so a windy 40 to 50 degrees seems really cold to me, but wearing my winter coat is just too bulky, but the wind goes right through a sweatshirt even if I'm wearing layers. I feel kind of like I'm looking for an impossible solution since what I'd really love is a loose-fitting, lightweight temperature-controlled suit.

I am the opposite of you. Warm blooded. I don't wear anything more than a t-shirt until it's below 40. That said, dress in multiple layers. A sweat wicking shirt, a long sleeved t-shirt, and a light to medium running jacket that's wind resistant. A decent pair of running gloves are a must. For your head a head band fleece headband should do the trick. Nothing too thick. Sweatpants/tights below. Finally, I'd get some wool running socks. They'll keep your feet warm even if you get them a little wet. You should be a little cold when you start (not freezing but not warm either) as you will warm up quickly and have to take layers off if you are warm when you start. Bonus, being cold will make you want to start running to warm up (or go back inside).

I second pretty much everything EvilHomer3k says. It seems a little miserable when you first step out the door in what seems like way too little protection, but you warm up fast and don't even feel it a few minutes in. Living in Chicago, I found winter running a great way to get more sunlight and outdoor goodness than I would otherwise. Helps with the winter blues.

As long as there wasn't serious ice/snow on the sidewalks, I'd get out there. Good luck!

I tried Couch to 5k a few years ago and couldn't make it work. I got shin splints, it felt too aggressive (even with repeating weeks), and generally was a bad experience.

I'm looking into doing more running again, and came across the None to Run plan, which aims to help true beginners and those who are overweight start from scratch. It includes strength training as part of it, which Couch to 5k ignores completely. I'm hopeful I can be more successful this time around.

So, I live in Ottawa, and here is what I jog in during the winter.

Head - I start with a light heandband or a light toque. If it gets colder, I will gradually add on a Balaclava and a fleece buff for my neck.

Upper body - Layers is key. I start with a long-sleeved technical running tshirt underneath. Then I throw on a technical tshirt and a windbreaker. If it gets colder, I will throw on another long-sleeved tshirt and/or a tight undershirt similar to this.

Hands - Typically a pair of light gloves that have one of those fold-back sleeves that turn them into mittens. If colder, I have a pair of obnoxious purple fleece mittens I will put over top.

Lower body - Start with a pair of jogging tights, over top of which I will throw a pair of shorts. If it gets colder, I will throw on a pair of windbreaker pants.

Shoes - A regular pair of running shoes.

Note that "colder" is for below -15C

Also note that when you are running, your body temperature will warm up pretty quickly. I tend to aim for about 10-15deg C warmer than the actual outside temperature.

To add to what EvilHomer and mudbunnny have said....

COTTON IS YOUR WORST ENEMY - it chafes and it gets you cold when it's wet. Avoid it entirely.

Wicking base layers are crucial (i.e. a "tech" fabric). Long sleeved preferably. If your budget stretches to a thin wool shirt (e.g. Smartwool, but other brands exist) to put over that, that's excellent. Wool stays warm when wet (i.e. with sweat).

So the base layer wicks the sweat away from your skin (where it'll suck the heat out of you), and the wool layer keeps you warm while it's wet from the sweat. Add a microfleece sweater over the top if necessary, and a thin windproof shell jacket over that.

Keep your extremities warm!! Your core will stay warm by virtue of exertion, but if your hands/feet/ears get cold, you'll feel cold. Everyone else's advice is good on that note - winter gloves, wool socks and a fleece headband (which also does double duty keeping the sweat from running down your head and into your eyes.

Ok so I gave in to the media blitz and purchased a Peleton bike, just got delivered today. Have been using the digital app for a little while and fell in love with it.

Anyone else have a Peleton? Looking to add to my friends list, I’m xDocjoex on the leaderboard.

No peloton but I have a spin bike. Great piece of equipment.

I'm intrigued by the notion of Peloton, but I've got my actual bike sitting on a trainer not 6 foot away, so the price tag of a Peloton vs the zero-dollar pricetag of the trainer I've already got is a big ask.

I've be interested to hear your experience of it.