Weightlifting

[cry_minarets458]

Originally Posted by Foreverford05

What's everyone's back workout? I'm trying to strengthen my upper and lower back as well as core, but I'm limited in what to do with my back other than lat pulls and push ups

my back day is pretty basic cause i also do bis with it; i also don't want to overwork and hurt myself. can deal with arm pain or leg pain, but back pain is another mother

rows
lat pull downs
single arm dumbbell rows
lower back extension

adding deadlift
adding barbell row

[Foreverford05]

Nice! yeah I researched some back workouts last night before the gym this morning and worked in close grip lat pulls as well as bar lats. I'm on board with single arm dumbell rows and full rows, but I don't think I'm going to get started on dead lifts at this point. I know I have no technique and don't want bad form to screw my back.

[cry_minarets458]

Originally Posted by Foreverford05

Nice! yeah I researched some back workouts last night before the gym this morning and worked in close grip lat pulls as well as bar lats. I'm on board with single arm dumbell rows and full rows, but I don't think I'm going to get started on dead lifts at this point. I know I have no technique and don't want bad form to screw my back.

i mean if you start low-weight like you would with squats, then I think you're okay to work into it. i mean they work so many more muscles at once, so it would be supplementing the other focused exercises, IMO, even if low weight -- just like a pec deck for chest. you're not trying to do reps at 180 or 200#, rather you want to focus more on technique and build the muscle from focused work

[WidespreadMule3]

Originally Posted by Foreverford05

Nice! yeah I researched some back workouts last night before the gym this morning and worked in close grip lat pulls as well as bar lats. I'm on board with single arm dumbell rows and full rows, but I don't think I'm going to get started on dead lifts at this point. I know I have no technique and don't want bad form to screw my back.

I was once afraid of deadlifts too. Yeah, if you have bad form it can mess you up but so can ANY exercise. I've been more injured doing leg press and bench than I ever have doing deadlifts.

To start, do them with no weights, just the bar. You won't look stupid and as you start to get it start adding weights. It's a good practice to learn the movement. If someone judges you for that, they're the real asshole.

If you see someone doing them don't be afraid to ask them how to do it. Most everyone at the gym is much nicer than they appear.

My gym has a hex bar and that's what I use for deadlifts. I feel like it's harder to mess them up and I can maintain my form better.

[fridge112887]

Originally Posted by Foreverford05

What's everyone's back workout? I'm trying to strengthen my upper and lower back as well as core, but I'm limited in what to do with my back other than lat pulls and push ups

Deadlift > Weighted carries > Pendlay row (dead stop row where you reset each repetition) > Weighted pull-up/chin ups


If you're fairly new to lifting, don't shy away from barbell deadlifts. Sure, you could injure yourself but you can also slip and fall and break your leg while going to get the mail tomorrow too. Start with 135 lbs. and add 10 lbs each week (Starting Strength method).


Regarding weighted carries, if your gym has individual farmer carry handles (most commercial gyms don't unfortunately), those are best. Hex bar (the same used for hex deadlifts) or carrying heavy dumbbells work well too


DB rows are great for grip but form can be sloppy and become more of a bicep "jerk".

[clayj41]

I finally hit two reps of 300 on the bench press last night, after having never been able to do one before. That's a goal I've had in mind for years. Feels good to join the club.

[tyler3440]

Prior to Covid from December-March I was finally pretty dedicated to working out at the gym. Unfortunately this shit started and i couldn’t go anymore.

Been running several times a week since late March. I started off running like 4 or 5 miles pretty slow and doing 30 pushups in between each mile. I realized running slow doesn’t really benefit me. I now started running only two miles but really fast. I run the first mile under 7 mins. I run the second mile under 10 mins. I do 30 push-ups in between each mile. I also incorporated sprints into my routine. So one day instead of running for miles, I’ll run like 10 40 yard dashes.

I still miss pumping iron tho. I was really starting to enjoy going to the gym.

[blaise34]

Originally Posted by tyler3440

Prior to Covid from December-March I was finally pretty dedicated to working out at the gym. Unfortunately this shit started and i couldn’t go anymore.

Been running several times a week since late March. I started off running like 4 or 5 miles pretty slow and doing 30 pushups in between each mile. I realized running slow doesn’t really benefit me. I now started running only two miles but really fast. I run the first mile under 7 mins. I run the second mile under 10 mins. I do 30 push-ups in between each mile. I also incorporated sprints into my routine. So one day instead of running for miles, I’ll run like 10 40 yard dashes.

I still miss pumping iron tho. I was really starting to enjoy going to the gym.

Run slowly. When you think you're running too slowly, slow down. Speed will come with volume.

[WidespreadMule3]

Finally got my hands on some dumbbells last week and did a beach body lift class yesterday. Wooo, I've lost some serious strength. I was db pressing 20s and by the end I could barely hold my arms up. Granted I was doing 4 exercises back-to-back, with 10 reps each, three times per round, three rounds. But I could definitely tell where I had been coasting. Getting back to the gym is going to be phenomenally bad.

[WidespreadMule3]

Think I'm gonna cancel my gym membership. They've reopened but I don't feel it's safe to return. I drove by yesterday and could see two people inside, just walking, neither wearing a mask.

If I go 4 months without a membership, my monthly dues will be equal to the signing fee they traditionally take. Since I can't see us getting out of this mess in four months, I think that's a pretty wise bet at this time.

[drakan]

Originally Posted by tyler3440

Prior to Covid from December-March I was finally pretty dedicated to working out at the gym. Unfortunately this shit started and i couldn’t go anymore.

Been running several times a week since late March. I started off running like 4 or 5 miles pretty slow and doing 30 pushups in between each mile. I realized running slow doesn’t really benefit me. I now started running only two miles but really fast. I run the first mile under 7 mins. I run the second mile under 10 mins. I do 30 push-ups in between each mile. I also incorporated sprints into my routine. So one day instead of running for miles, I’ll run like 10 40 yard dashes.

I still miss pumping iron tho. I was really starting to enjoy going to the gym.

Kettlebell swings bro. If feels like you are lifting weights and sprinting at the same time. Love it. I moved up a kettlebell though so am just trying hold on to it more than swinging it.

[cry_minarets458]

i've been focusing on running the past 4-5 weeks. i'm down 7# in about 4 weeks. hoping it's excess covid weight im shedding. my legs do feel stronger from all the lifting over late fall and early winter. i wanna give my legs a break tho and bike and elliptical, whilst getting back to weights.

Originally Posted by WidespreadMule3

Think I'm gonna cancel my gym membership. They've reopened but I don't feel it's safe to return. I drove by yesterday and could see two people inside, just walking, neither wearing a mask.

If I go 4 months without a membership, my monthly dues will be equal to the signing fee they traditionally take. Since I can't see us getting out of this mess in four months, I think that's a pretty wise bet at this time.

i'm going back to teh gym the minute it opens. but with a mask

[WidespreadMule3]

Originally Posted by cry_minarets458

i'm going back to teh gym the minute it opens. but with a mask

would you go back if people weren't wearing a mask?

[Noles20]

Thinking about starting to lift again. It has been since a few years out of college. I have the Peloton for cardio but as my kids get older, I have more time. I'm playing less golf so this would be a good thing to add.

[drakan]

Indoor rower kicking my butt lately.

[WidespreadMule3]

Joined a gym that has an indoor basketball court. I'm absolute dog when it comes to shooting. I could do it all day, every day. Only problem is I have to do leg day at some point. Can't do a decent leg day if I got tired legs. And I can't shoot basketball if I got leg day legs.

[MDPrompter]

Originally Posted by Noles20

Thinking about starting to lift again. It has been since a few years out of college. I have the Peloton for cardio but as my kids get older, I have more time. I'm playing less golf so this would be a good thing to add.

I got some basic dumbbells (30, 40, 50, 60) and a bench before covid. Best decision Ever. That plus a pull up/dip rack is all you need. The basics are so effective. Dips, pull ups, push ups, incline dumbbell press, goblet squats…

[MDPrompter]

Originally Posted by drakan

Indoor rower kicking my butt lately.

Been thinking of getting a rower. Was leaning towards the Nordic trac version. But haven’t researched in a few months. What are you rowing in?

[drakan]

Originally Posted by MDPrompter

Been thinking of getting a rower. Was leaning towards the Nordic trac version. But haven’t researched in a few months. What are you rowing in?

The tub.

concept2???