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Now i dont even know what grip should I use.
Does your traps come out mroe if you tilt your elbows up?
And when those lifters use a full grip, their wrists arent straight. What if we did like rippetoe's way, only we use a full grip and not thumbless grip? Is that possible?
From Starting Strength:QuoteThe thumb should be placed on top of the bar, so that the wrist can be held in a straight line with the forearm.
slightly off topic, whats the deal with thumbs?
rippetoe recommends a thumbless grip, i did this for maybe a year...recently switched to a grip using my thumb and i believe my squat form improved...but rippetoe says this will cause problems at heavier weights? i always bend my wrists backwards using a thumbless grip...long arms at fault?
o right my bad.
bu twhy i pant after set of lunges, is because i'm already using lots of energy by just gripping the dumbbell and making sure my form is proper. i e ven use wrist straps, but as i progressed in the weight, it gets harder.
of course my grip strength is limited and weak, but i cant just sit around waiting until my foprearms grow bigger then only progress in weights. i mean, wouldnt that spoil the point of , doing lunges which is suppose to train your legs?
i was thinking, since i use 47.5lbs dbells for 12 reps of lunges, if i would to hvea low volume day for lunges, but 47.5lbs dbbells is my grip strength limit with wrist straps( i could do 50 but i'm sure i can lift much more than 100lbs for 5-8 reps), so should i use baqrbell for those?
andrew said to use db, but i'm not sure when can i move on to barbell.
thx
I'm approaching my deload and then high frequency MSEM squatting phase soon (~2 weeks 'til then).
I plan on doing MSEM on MON, TUE, THU and FRI, with power work like snatches and 1-2 jump squats interspersed. So MSEM squat + snatch on MON and THU + MSEM squat + 1-2 jump squat on TUE and FRI. I also want to cut down fat so after I do my strength work I'll do stuff on a stationary bike (no treadmill, afraid of that machine) and when it's OK outside - run.
Any ideas of how to implement it? Any other ideas?
Should I do a few snatches and jump squats before the MSEM squats? After them? That is - use snatches and jump squats as MSEM potentiation or use MSEM as snatch and jump squat potentiation? Or do a 4 rep MSEM set, then do the dynamic stuff, then do another 4 rep MSEM set? (wave loading)
I'm still not sure what weight I'll use, squatted 140 and probably my max is ~145 or so, I think I should use 130 kg for starters.
can you split up training into two sessions? I doubt it so i'll comment like you said no.. but if you can, then jumps/interval cardio would be session 1, snatch/explosive lift + MSEM would be session two.
i think you could definitely drop weight AND maintain or even improve strength using some cardio, but, i'd use interval cardio methods..
for example:
Monday: (recovered from sat/sun): possible PR jump attempts, snatch or jump squat, MSEM (heavy 2 x 4), bw upper and/or core
Tuesday: (some fatigue from monday): interval cardio (jump rope intervals, bike sprint intervals, or light sprint intervals), moderate volume squat (3 x Almost Failure (submax effort method), strict form, 70-75%), bw upper and/or core
Thursday: Same as monday
Friday: same as tuesday except, 3-5 x Almost failure, strict form, 75-80% on squat.. can get in more volume
Rest days or separate sessions: walk + light interval sprints for cardio.. glute/calf work (such as glute bridges/calf raises at night, etc).. optional Bw upper (pushups/dips/pullups).. that bw stuff is to help maintain mass and active those muscle groups.. bottom line, you need tension to maintain mass when in a routine like this, but the tension doesn't have to come from very heavy weights.. i'm talking about maintaining lean mass while trying to lean out (losefat).
and obviously, you'd want to up the protein and reduce the carbs in terms of diet, no junk either.
that's my opinion on this idea.. one problem i've made is not hitting volume while doing my frequency blocks.. though i may maintain strength pretty good, i would actually lose some lean mass, so then when i come out of the block, i end up getting weaker fast..
peace man
lol of course i dont. But sometimes usign this method makes me feel a little dizzy. Maybe i dont have to use this method on lifts more than 10reps?
The key to using it effectively without the dizziness or other side effects is to control the amount of air you take in before holding the breath. Most people take too large of a breath when they first begin doing this, its not neccessary, take about 3 quarters to half as much air in, push out into the belly, and you will be fine. You can use this for as many reps as you need, just exhale at the top of the movement and get another breath. And yes, one of the major problems with people doing lunges is they dont breathe correctly, and get sloppy from being in a hurry, you need to treat them like a squat. Inhale at the top, hold the breath through the sticking point, exhale at the top or after the sticking point, repeat.
