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Apr 4 17 3:15 PM
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Who added "Bellend" to this?Maybe somebody on Yuku staff?
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Apr 4 17 4:29 PM
Grunt & Shen's Workshop
Apr 4 17 4:35 PM
Apr 4 17 5:25 PM
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Apr 4 17 8:38 PM
Apr 4 17 8:58 PM
gruntbrain wrote:BW squats every day keeps the groinocologist away or so I hope
Apr 4 17 11:17 PM
Apr 5 17 12:05 AM
Apr 5 17 8:07 AM
Apr 5 17 9:10 AM
I used the everyday strand program from Ayeedee on the Yuku Strandpulling forum. I made some variations in the exercises and reps but idea was from him. He used it successfully for 33 years he said
I have followed this routine for years 6 days a week. when I can do more than 20, I add a light cable. I use Mike Brown's handles, and my own latex rubber loops. Takes 15 minutes. overhead downward pull palms in x 20, palms out x 20 front chest pull x 20 one arm overhead press x 20 back press x 20 front lateral raise x 20 side two hands triceps press x 20 triceps pushdowns x 20 bent forward chest pull x 20 biceps curl x 20 reverse curl x 20 upright row 2 hands x 20 one hand overhead triceps press x 20
I did try different cable routines back in the day when I used steel strands, but always went back to the same routine. With weights I have used 5 x 5, 4 x 8, 3 x 10 and so on but again I prefer 1 x 20 reps and daily workouts. After so many years, I am not going to increase strength and muscle size. Looking at my old training logs, I can see that my max poundages with weights have declined each year since my early fifties. I have lifted weights over 45 years. I have never tested myself with cables to see what I can pull for a max single rep. At my strongest I did not have enough cables to do that. Now of course I woud pull less. When I need a break from the weights I continue to use the cables. I like to train but I do not need to do as much as I do. In time I will drop the weight training, and there are currently several exercise I am no longer comfortable doing at my age of nearly 62.
I liked it a lot, but I like other things too much to do them by themselves. Also, I believe one should work legs seriously too and this program does not do that, only upper body.
One routine I used that I liked was weight lifting where I did only one body part a day from Monday through Friday. Then Saturday I did a catchall where I worked many different things using many different techniques and other implements (Bullworkers, Calisthenics, Atlas, Strands, Kettlebells, Stretching, Heavy Bag, Speed Bag, Sprints, and some others). Sunday was rest day. Then depending on muscle soreness I might switch up the order of the daily body part exercises. Got great results from it and was out of the gym in less than half hour. I did do either a recumbent bike or Concept 2 rower for at least three times a week in addition, for about 20 minutes. Sometimes I did Tabata or McMaster Intervals and it took less time.
Apr 5 17 9:15 AM
Apr 5 17 11:10 AM
Apr 5 17 11:31 AM
Apr 5 17 11:40 AM
Apr 5 17 12:46 PM
The reason I ask is because I wonder how people can keep up doing the same exercises day after day. Recovery isn't just a concept, it is a physiological fact. When you perform a muscle-building exercise, you are actually breaking down muscle cells, and then blood rushes into the muscle to repair those cells, making them bigger and stronger than they were. It takes longer than 24 hours for this process to complete itself, generally 48 hours. The more intense the exercise, the more time is needed. I know that people who use Nautilus machines are advised to allow two days between workouts.
I especially wonder when I hear people say they do pushups everyday, all day long. I don't see how that is physically possible. I can't imagine keeping something like that up for any great length of time without just totally burning out.
With my workouts, I have to allow a day in between the same routine. I do upper body one day and forearms (which I consider to be a whole separate food group unto themselves), and legs the next day. I think another advantage to a split routine is simply that it breaks up monotony.
Back before I was working out and didn't know anything about recovery, a friend of mine articulated it nicely. Back when I was single and living in San Francisco I was really into archery and would often take my 70 lb. longbow to the Golden Gate archery range. I went out there one Saturday and did the best shooting ever. It was like I was in a Zen zone and couldn't miss. That 70 lb. draw felt like nothing to me. The next day I went out there all excited to do it again and it just wasn't happening. It felt harder to draw the bow and I just couldn't get back into that Zen thing. I told a fellow archer what I was experiencing, and he said, "Yeah, you've got to give your muscles time to knit."
Apr 5 17 1:20 PM
Apr 5 17 2:14 PM
Apr 5 17 2:21 PM
DeuceGunner wrote:Okay, now to be serious, I'm actually doing my version of Pavel's Power to the People program. What I do is a quick (barely 5 minute) whatever I want warmup and then 2 x 5 deadlifts, 2 x 10 dumbbell bench presses, and 1 x 10 seated incline curls. Minimum 30 minutes brisk walking during another part of the day. Monday to Friday if possible. If life gets in the way, no big deal missing a workout day here or there, but it rarely happens because the strength workout takes 15 to 20 minutes and the walking part just happens. The DL is my heavy exercise of choice because it works most everything and I train at home when no one else is there. The DL is safe that way because if something goes wrong you just let go of the barbell. I work hard but nowhere near failure. I've just found that I like to have something to do 5 days a week and if I work at (slowly) moving what I can do at 50 to 80 percent effort, 100 % seems to take care of itself. I always heve the energy to do recreational stuff on the weekends also.
Essentially, the same workout everyday.
BTW, I am biting a the bit to get back into walking. The weather here has been horrid for the last couple of weeks - rain, rain, and more rain. Today is the first partially sunny day, and I have to see if the lawn is dry enough to mow.
Apr 5 17 2:30 PM
Apr 5 17 2:39 PM
Apr 5 17 3:39 PM
You might be right, veggies. Apparently there are a lot of people, more than I would have thought, who do the same exercises daily. As far as mechanics, pipefitters, block layers, etc. are concerned, they have no choice but to work everyday. Nonetheless, they are muscular and very strong. On the other hand, I have never read a bodybuilder's training program who didn't follow a split routine. I never really looked into it, but I don't think that power lifters do the same strength training everyday. If someone knows of someone who does, please let me know.
I suppose it all comes back to, once again, what feels right for you. For my part, there is no way I'd be able to do the upper body workout I do every day. I also believe that it certainly wouldn't hurt to allow a day's recovery in any muscle building routine, nor do I believe that anyone would be short changing themselves by doing so.
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