How would pull-ups be the best exercise for the lower back? They may work it a little as a stabilizer, but do you feel they really work much more than the lats, biceps, and some other muscles in the upper back (rhoms., etc.)?
What is the point of the direct bicep work if you are trying to keep your weight as low as possible? Not saying it can't be done, but not sure the point if you are specifically trying to keep weight down.
I haven't done dumbbell curls for quite some time but when I do them that's is how I use them, but now I have doubts on whether they are okay.
ol' dumbell curls aren't bad but I don't think they will translate into improvements on the track. I'm an athlete and I should stick to the most compound exercises. If anyone has reasons why they are beneficial to runners/sprinters it could help me find a direction to follow up on this exercise. I might be wrong when I say that these curls are used specifically to work biceps and fore arms. But all I know is that Danimal uses them. But he has his reasons.
I would consider pull-ups to work the lower back to some extent but I use hyper-extensions as my main lower back exercise.
My goal is to weight lift, to gain strength not muscle mass. I don't want to go into failure (fry the CNS) so that I will still be recovering the next day. I want to have strength and be as lean as possible. I believe that as a mid and long sprinter I should keep reps for 3 sets low between 3-5 reps year round. My goal is to gain strength without frying my CNS and still be recovering the next day. That is why I am thinking of possibly taking 5 minute rest intervals between sets for max recovery. I try to stay in the gym for an 1 hour to an 1 1/2 hours.
I want to have a strong lower back, but my back is crucial for every day life and not just sprinting so I don't want to overload the spinal muscles too quickly-the last thing I want is a bad back!
Pull-ups are multi-joint which would probably be the best exercises to use for lower back.
that is very funny. not trying to sound mean but, are you trying to learn or teach? bc it sound like u think u know it all when in fact you are quite off. alot of yur questions are answered in the articles on this cite.
back to yur quote. you are saying pull ups develop yur back better than squats, OL's, deadlifts, goodmornings, etc.?
Pull ups can help stabilize the lower back or do the exact opposite when performing them.
as blacklightning said, squats, OL's, DL's, and good mornings all have there place in developing the lower back to a greater extent for different purposes than pull ups can in only stabilizing the lower back when performed correctly. The pullups help develop the overall musculature of the upper back, shoulders, arms, and to a certain degree help enhance chest development.
The main muscle worked in pull ups is the lats, second are biceps and middle back, I was way off about this one. I have a good knowledge of pretty much all the other exercises I already mentioned, and their varitions, except for dumbbell curls that danimal uses. I don't know the benefits of doing these curls, but maybe Danimal can explain to me why they help. I know he doesn't emphasize too much on using curls for upper body work, but he does use them.
I have questions and I have probably said some wacked out things about some exercises, but I am sure you guys know all the ins and outs of most of the questions I have, if I say something crazy, just tell me what it is and tell me how to fix it. If I tried to do everything on my own I would probably get discouraged by my endless efforts to improve without improving and that is my greatest fear, I need to be of a sound mind and learn to have wisdom as a young person, and seek help from people who have experience in this work. I have admitted my knowldge of Strength Training is not significant so I know I need some help. :wink2:
The last thing I want is to have a reprobate mind, I cannot learn through my own knowledge all that there is in a training program, you guys have obviously found success in your training, and for that reason I should seek counsel from your knowledge. I am definitely willing to hear what you guys have to say, and if I have faith in what you all are telling me, then with sound reasoning I will take your solid knowledge and apply it to my training. The one thing that people lack today is that they don't listen, even if I went to college and had the best advice in training it would all be in vain if I did not listen, but it's more than just listening it's applying what you have learned into actions, and when you when you apply those right actions you will reap the benifits of your hard work. I want to be open minded, a place where there is liberty, people who are of a reprobate mind may be able to fool people for some, but they are stubborn and unwilling to listen, it all starts with a heart attitude. Some people get it and some people don't.
The main muscle worked in pull ups is the lats, second are biceps and middle back, I was way off about this one. I have a good knowledge of pretty much all the other exercises I already mentioned, and their varitions, except for dumbbell curls that danimal uses. I don't know the benefits of doing these curls, but maybe Danimal can explain to me why they help. I know he doesn't emphasize too much on using curls for upper body work, but he does use them.
I am not a curl fan, I prefer pullups or inverted rows to help develop the pulling musculature in the upper body, you can vary the difficulty and specificity of pulls by changing the load (pullups or inverted rows), the width of grip, and with the grip itself (overhand or underhand). I just allow my athletes to choose a pulling exercise and therefore not to be too limiting in the selection of exercises, curls are an available exercise to choose from. The OL's and deadlift also help with the pulling musculature in the upper body as well.
Pretty much I have been doing the basics, but for you Danimal, it seems you use variations in the these exercises you mentioned including squat, deadlift, Snatch, & Clean, for these movements in specifc phases of the year such as the competition phase. I found this article relating to this type of training and it's quite informative
I understand, as long as I have proper rest intervals such as 5 minutes between sets, then I should be able to complete each set with the given percentages
I understand, as long as I have proper rest intervals such as 5 minutes between sets, then I should be able to complete each set with the given percentages
would you also be able to max out (1RM) serval times with only 5 mins rest?
would you also be able to max out (1RM) sevral times with only 5 mins rest?
I'm sure some people can, but it woud be wise to only do 1 rep for max not sevral. I haven't heard of any one doing sevral sets of 1 rep for max in their workouts. I'm sure weight training like that is safe, when properly supervised and controlled.
I wouldn't do my max 3 times in only one set, I don't think I have to explain that any clearer, I don't ... I would only do 1 rep max just to measure out what weight I should use.
As for sets I use, I would range from 3-5 reps
I do 3x ranging from 3-5 reps calculated from my max 1 RM at 100%
1x3reps at 92.5%
1x4reps at 90%
1x5reps at 87.5%
and these %'s are per each set with about 5 minutes rest intervals between sets of each 3 sets that I do.
I wouldn't do my max 3 times in only one set, I don't think I have to explain that any clearer, I don't ... I would only do 1 rep max just to measure out what weight I should use.
As for sets I use, I would range from 3-5 reps
I do 3x ranging from 3-5 reps calculated from my max 1 RM at 100%
1x3reps at 92.5%
1x4reps at 90%
1x5reps at 87.5%
and these %'s are per each set with about 5 minutes rest intervals between sets of each 3 sets that I do.
Something is very wrong with your percentages, you probably shouldn't use those percentages anyways. I think your goal should be maximizing strength which means maximizing rest with intensity. My thoughts are with the limited time you can spend in the weight room that the strength qualities of which you are working need to be maximized as well. Going from 3 reps to 5 reps and moving down in weight for the same physiological response is not an optimal route. Adding reps and going ballistic (explosive) is a better approach, but a different training response and stimulus than max strength work and it calls for 40-60% 1RM loads for 3-5 reps.
I would seek a better way to maximize my time lifting by always keeping the load the same or add to the load. That would require a loading pattern were the reps stay the same or decrease throughout the workout. For Speed-Strength work I would do the opposite I would heavy preload the exercise before then go straight to 40-60% 1RM 3-5reps on the days I want a change of pace or alter the focus of training. I would also use, "when you are ready to accomplish the task" to set the rest time for lifting either speed or max strength rather than a specified time limit.
Are you talking about Percentages of my Max/1Rep divided into doing 3x8 at 80%, 3x5 at 90%, and 3x3 at 95% of my Max/1 Rep? Do you see it as being too high? As long as I have proper rest intervals between sets I don't see it as being too high. Please explain…
5 reps at 90% is about a 5RM which means you'd be hard pressed to get in a second set of 5 at the same intensity. I've found it is better to do more sets and provide an 'intensity-buffer' that allows you to perform a higher total volume at the same intensity while not causing undue fatigue.
5 reps at 90% is about a 5RM which means you'd be hard pressed to get in a second set of 5 at the same intensity. I've found it is better to do more sets and provide an 'intensity-buffer' that allows you to perform a higher total volume at the same intensity while not causing undue fatigue.
It woud sertainy be very hard, and I was thinking that my percentages are too high for my reps for each set, I think that such percentages woud be easy to do with only one set, but for me trying to do more than one set at these percentages would be extremely challenging, actually I think these percentages would be rounded up to failure, I don't want to strength train to failure, I want to strength train for speed, and I should have a workout in the gym that tailors the workout on the track.
You said it would be better to do more sets, and use less weight. I could see how I could have excellent gains from this. Do you think some where around 5x5 at 70% of 1rm at first and then change it to 5x3 but with heavier weights later in the season, would this be more beneficial?
