The Running/Keeping Fit Thread

[Norbs]

Just run 4.5 miles. Calves are really sore again, last mile, which is downhill, was a real struggle. I'll be running again Monday. My daughter, who has done ballet for years, has been showing me some calf stretches and I'm going to do them at intervals this weekend

[Roboklopp]

Sounds like a really good workout Chazza. I wish KBs had been big news when I was into martial arts. Great for dynamic strength, power delivery & coordination.

You never learn, will you

Arguably not.

Tbf, in reality I've done nothing that my osteo has told me not to in the last year or so. It's just I was told to play deads by ear & that's what I did- there was sposed to be another heavier set between the 175s & 160s & more reps at the 160s. I send my osteo my spreadsheet of workouts so he knows what I'm up to.

If I don't get to lift heavy, it's bad for my soul.

[Chilts33]

So glad to see this thread! I'm loving Reverse Pyramids at the moment, seriously intense!

[Sarb]

Get Arnie's Encyclopedia of Bodybuilding. Best to start in the little section at the back where he talks about his steroid use then read it

But seriously though, he has some good exercises for each muscle group with a few quirks. Definitely muscle building exercises

[Roboklopp]

Aye, great book. Really cheap too for such a tome.

Mark Ripptoe's starting strength is amazing- proper scientific. Basically 400+ pages on the big 4-5 lifts.

[wiw]

I've just started going the gym so nice to see this thread

I'm looking particularly for exercises that will make me stand a bit taller and less slouched (i'm guessing back exercises?), ones to get the top of the pec and ones to rid the spare tyre. Any help gratefully received

[Roboklopp]

Deadlifts will sort your posture out- long as you don't do them too heavy to squish yourself. Aim for decent form & maybe 10-12 reps to start with. The technique takes a bit of learning so have someone show you if you can. Bent over rows will help your back strength & therefore posture too.

(Ahhhh **** off spurs. Cunts).

Top of chest you need to do incline bench presses or flyes. Try dumbells- easier to get an adjustable bench than on the incline barbell bench in most gyms.

For the tyre, try alternating squats with quick 500m rows or something.

[Sarb]

About 6 months ago I hardly had any strength. Was ****ing embarassing. Then I got training with a couple older guys. Training with a spotter makes a huge diffference. Taught me about pushing myself and doing reps to fatigue, pushing out the last couple reps is the one that develops strength and mass

As an example, about 6 months ago I was shrugging a max of about 80kg. Im now upto 200kg on an olympic bar. The Hammer Strength upright rower I max out at 120kg each side. Max out a few machines too. Ive bulked up hugely but need to start cutting down now as Im getting a belly. Long term though, I guess heavy lifting is not ideal

For ideas on exercises for each muscle group tho, I can't recommend Arnies book enough. It is brilliantly detailed

[wiw]

Deadlifts will sort your posture out- long as you don't do them too heavy to squish yourself. Aim for decent form & maybe 10-12 reps to start with. The technique takes a bit of learning so have someone show you if you can. Bent over rows will help your back strength & therefore posture too.

(Ahhhh **** off spurs. Cunts).

Top of chest you need to do incline bench presses or flyes. Try dumbells- easier to get an adjustable bench than on the incline barbell bench in most gyms.

For the tyre, try alternating squats with quick 500m rows or something.

Cheers. I can't see myself doing any deadlifts any time soon if i'm quite honest

There's a machine there with a bar - you sit down and basically pull it down to your chest or behind your back - will that help top of chest?

[Chazza]

Lat pull downs mainly work the back.

Will work your chest a little but you are better off with chest specific exercises as Robokop has suggested.

[wiw]

Lat pull downs mainly work the back.

Will work your chest a little but you are better off with chest specific exercises as Robokop has suggested.

Ta. What if i pull it down to chest though?

[Chazza]

Still works your back

http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown

[wiw]

k thanks

[Sarb]

Get on the smith machine for chest or some of the chest machines if you arent confident using the bar and bench yet

[Ams12]

Lat pull downs with a wide grip/close palms facing you grip & row variations...underhand grip barbell, dumbell rows are all good compound exercises that are good for your back muscles & biceps. Only pull the bar on the lat pull down to the top of your chest (collar bone) to avoid internal rotation of your shoulder joint.

Add in some face pulls on a cable machine or with resistance bands to really work your upper back to help improve posture.

Keep a ratio of at least 2:1 (back:chest) to aid better posture.

Also work on external rotation of your shoulder joint to keep your shoulders strong and stable.

My best advise for starting weight training would be:
1) dont go too heavy too quickly!
2) keep a slightly lighter weight & focus on form & tempo on the eccentric phase of the movement, so you can really 'feel' the muscle working.