Workout program issues

[NorwegianDJ]

Okay, so I've been doing my workout for about 7 weeks now. I've gained 5 kilos, so I know that what I've been doing works.
However, I got a few problems.

When I do my deadlift, I don't feel it in my hamstrings at all. And my hands and forearms are giving in to the high weight.

I feel that my back workout is an utter failure.. I do assisted wide-grip pull-ups, but I dont feel much in my back, same with one-arm rows. Also I got a small tear in my left lat (shoulderblade muscle) caused by doing one-arm rows wrong before. Should I stop doing my back workout for a few weeks to let it heal? I only feel it when I use that muscle, which mostly is in rows and supersetting my tricep.

Last thing is that I've been instructed to take 3 minute breaks between work sets. Can anyone define a work set for me? I find it reasonable on compounds, but not on smaller exercises like bicep curl and tricep. Should that be more like a 1 minute break?

Thanks a lot!

 

[Kerpal]

Do you have Starting Strength?

 

[NorwegianDJ]

Do you have Starting Strength?

No, I'm doing the skinnyguy program at the moment.

 

[Kerpal]

Get the book, it will answer all your questions.

 

[NorwegianDJ]

I know, but can someone answer them now? I can't wait weeks/months for these answers.

 

[J. Darko]

It doesn't matter how an exercise feels. What matters is that you can lift more weight this week than you did last week. Then you know for sure that you have grown.

How much you should rest is controversial. Some argue that if you take shorter breaks, more growth hormone will be released and you get a cardiovascular bonus on top of your strength and mass development. Others argue that if you take longer breaks, you'll be able to lift heavier and develop more strength and mass.

It is my experience that taking long breaks invites overtraining because it allowed me to grind out more reps, which wreaks havoc on my recovery capability.


If you are interested in Starting Strength, you can read all about without buying the book, here.

http://startingstrength.wikia.com/wiki/FAQ:The_Program

 

[mikeyb]

^ thanks for the link.

@OP: For any exercise where you "feel it" is the muscle that's limiting your strength most. If you're feeling a deadlift in your forearms it means that your hamstrings are strong enough to lift the weight but your forearms need to get stronger. That's all. As Darko said don't worry about it, just pile on more plates and as long as your form is good you'll get stronger.

 

[Kerpal]

That link contains about 1% of the info the book contains. It is not even close to being a replacement for the book.

 

[J. Darko]

That link contains about 1% of the info the book contains. It is not even close to being a replacement for the book.

But the info is not necessary. I've read the book myself and it's full of mental masturbation. This quote, for example:

The Squat

the Squat has been the most important yet most poorly understood exercise in the training arsenal for as long as there have been motivated athletes with barbells and orthopedic surgeons that didn't themselves do squats. The full range of motion exercise known as the squat is the single most useful exercise in the weightroom. It would be interesting to see an orthopedic surgeon tell a kid not to play football, basketball, or soccer, the sports that result in the bulk of his knee practice, and leave full squats alone. It would also be interesting to know what percentage of the same surgeons's practice is the result of full squats. Orthopedic surgeons are not exercise professionals.

The topic opener doesn't need to pay for this blabla. Even worse, Rippetoe is wrong on this subject. Studies show that the low bar squat that Rippetoe loves causes too much stress on the knee. The olympic high bar squat however, the kind of squat Rippetoe hates, is a perfectly healthy exercise.

I do, however think he should get more info to perform the exercises safely. I would look around in the gym fore somebody to teach you.

 

[Kerpal]

Even worse, Rippetoe is wrong on this subject. Studies show that the low bar squat that Rippetoe loves causes too much stress on the knee. The olympic high bar squat however, the kind of squat Rippetoe hates, is a perfectly healthy exercise.

Source?

I do, however think he should get more info to perform the exercises safely. I would look around in the gym fore somebody to teach you.

Unless he trains in a serious gym this would be a waste of time. 99.9% of people in regular commercial gyms, even the "big" guys, have no idea what they're doing and just rely on broscience. That's why I've always thought it was terrible advice to say "just ask the biggest guy at your gym what he does" - chances are he's a roided to the gills bench press bro who can't deadlift his bodyweight and never wears shorts so nobody can see his chicken legs.

 

[maqnetik]

Okay, so I've been doing my workout for about 7 weeks now. I've gained 5 kilos, so I know that what I've been doing works.
However, I got a few problems.

When I do my deadlift, I don't feel it in my hamstrings at all. And my hands and forearms are giving in to the high weight.

I feel that my back workout is an utter failure.. I do assisted wide-grip pull-ups, but I dont feel much in my back, same with one-arm rows. Also I got a small tear in my left lat (shoulderblade muscle) caused by doing one-arm rows wrong before. Should I stop doing my back workout for a few weeks to let it heal? I only feel it when I use that muscle, which mostly is in rows and supersetting my tricep.

Last thing is that I've been instructed to take 3 minute breaks between work sets. Can anyone define a work set for me? I find it reasonable on compounds, but not on smaller exercises like bicep curl and tricep. Should that be more like a 1 minute break?

Thanks a lot!

this is still the best book on the subject (arnolds):

http://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219

and youve got alot of specific questions



you should really consider taking time off and also realizing that quad curls, hamstring curls, and leg presses are going to do much more for your legs than some of the other more well-known excercises

dorian yates back workout is extremely interesting and i also recommend his book as well:

http://www.amazon.com/Blood-Guts-Dorian-Yates/dp/0963616307

when something doesnt work dont be afraid to mix it up

:rock:

 

[J. Darko]

Source?



Unless he trains in a serious gym this would be a waste of time. 99.9% of people in regular commercial gyms, even the "big" guys, have no idea what they're doing. That's why I've always thought it was terrible advice to say "just ask the biggest guy at your gym what he does" - chances are he's a roided to the gills bench press hero who never wears shorts so nobody can see his chicken legs, and can't deadlift his bodyweight.

http://www.dekinesist.nl/data/FysioPraxis 200907_kniebuigen.pdf

It's Dutch, but it's written by Ton Leenders and a fysiotherapist. Ton leenders was a professional olympic weightlifter and he now trains dutch olympic athletes from different sports. He says that the powerlifting squat places less emphasis on the knee and more on the hip, leaving the knee underdevelopped.

I train at a commercial gym as well and nobody knows how to train. Still, there was a physiotherapist who could look at my form. Besides, on the Starting Strength wikia there are video's. Much better than text and pictures.

 

[Kerpal]

Wait a minute. A low-bar squat and a "powerlifting" squat are not necessarily the same thing. If we're talking super wide stance multi-ply quarter squats out of a monolift as seen in the American feds, then yes, I can see how they are bad for the knees. But that is not what Rippetoe teaches, and you'd know that if you actually read the book which I doubt you really have.

 

[Jitterbug]

OP, feeling sore in the muscles is not an indicator of progress - whether it's getting bigger or stronger.

More kgs on the bar and more kgs on the scale and in the mirror are the real indicators.

multi-ply super wide stance quarter squats out of a monolift as seen in the American feds

I agree with Kerpal. The above is bad for the knees because they're lifting a sh!t ton of weights, squatting down with vertical shins and stopping at borderline parallel therefore putting lots of pressure around the knee joints.

I've done both Olympic high bar squats and Rippetoe low bar squats and never feel anything around my knees.

 

[CarlitosWay]

Source?

​

Unless he trains in a serious gym this would be a waste of time. 99.9% of people in regular commercial gyms, even the "big" guys, have no idea what they're doing and just rely on broscience. That's why I've always thought it was terrible advice to say "just ask the biggest guy at your gym what he does" - chances are he's a roided to the gills bench press bro who can't deadlift his bodyweight and never wears shorts so nobody can see his chicken legs.

Yeah let's generalize every big guy into some dumb niche. I'd say the good majority of guys who soon as you see them make you say "Holy ****" are people who have some of the following:

• Consistent extended period of training (most a decade plus)
• Great genetics
• Nutrition and training is perfected
• or all of the above

​

Steroids play a part for some, yet most who invest the huge amount of money required to use gear, know **** inside and out side of the gym in regards to training, nutrition and physiologically that puts the average joe to shame.

​

One can learn a thing or two from some of the big guys. I wouldn't deem it terrible advice to get an opinion or thought on a matter. Doesn't matter who the person is; it's you who must filter through what makes sense and what doesn't.