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 Strength & Conditioning Q&A

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swine
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PostSubject: Re: Strength & Conditioning Q&A   Tue Sep 18, 2012 11:36 pm

ironstarz wrote:
Bro I do train with bands , what kind of specific training you're looking at ? I does them with curls , bench press , squat etc...

Bro,
I am hoping to increase my swing speed. Any advise?
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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Wed Sep 19, 2012 8:23 pm

Turbo wrote:
Bro Ironstarz, could u provide an example of Compound Exercise?

I am impressed by your result within such a short timeframe. I used to have 6-pack abs like yours but I lost those now ... Mad It is a matter of diet and intense workout ... I took a longer time to get this kinda result. Prolly age is one reason as our metabolic rate plunges significantly once we grow older. Sigh ...


A way to jack up metabolic rate is to get into high intensity training like interval as mentioned earlier, but if not compound exercises would be good, the reason why they're called compound is because they work more than one muscle group in one movement and burn more calories than usual. I've listed 2 very important compound exercise, they both train leg and both involved our back as a stabilizer which in turn will train the core strength Smile

One of my favourite compound is squat



Another would be deadlift ( Do watch your lower back )




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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Wed Sep 19, 2012 8:25 pm

swine wrote:
ironstarz wrote:
Bro I do train with bands , what kind of specific training you're looking at ? I does them with curls , bench press , squat etc...

Bro,
I am hoping to increase my swing speed. Any advise?

Bro you may be interested in this thread Smile notice he also do olympic compound exercise as mentioned earlier Very Happy

http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/training_for_long_driving_golf
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sunny
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PostSubject: Re: Strength & Conditioning Q&A   Wed Sep 19, 2012 8:30 pm

Ooh t-nation... One of my personal favorite forum. I bought lots of supplement from biotest and still buying

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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Wed Sep 19, 2012 8:44 pm

sunny wrote:
Ooh t-nation... One of my personal favorite forum. I bought lots of supplement from biotest and still buying


Yeah but it have sorta transformed into some meathead forum, but once a while some useful thread will pop up Smile
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Turbo
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PostSubject: Re: Strength & Conditioning Q&A   Wed Sep 19, 2012 10:41 pm

Hi Ironstarz,

Thanks for the interesting videos. No wonder squarting is called the King of Exercise in the gym. Smile

So many sets one has to do for the Olympic Squart and Dead lift for a start? I have been working out in the gym but for leg exercise, I only did leg press and leg raise.

Cheers,
Turbo
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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Thu Sep 20, 2012 11:19 am

Turbo wrote:
Hi Ironstarz,

Thanks for the interesting videos. No wonder squarting is called the King of Exercise in the gym. Smile

So many sets one has to do for the Olympic Squart and Dead lift for a start? I have been working out in the gym but for leg exercise, I only did leg press and leg raise.

Cheers,
Turbo

Yeah squatting is indeed the king, i myself was afraid of doing it initially , but slowly and progressively it became my fav exercise :p

Usually for such exercise i woud advise people to head to gym with a buddy or minimal do a self recording of form with a stick without weight ( broom stick etc ). It's important to get the form right before moving to weights.

Personally i will head 6 x sets per exercise with 2 set being the warm up sets. , subsequent exercise will be kept to 4 sets only without the need for warm up sets.

For reps it's really up to individual's adaption, it have been widely advocated that reps of 8-12 would be ideal for hypertrophy to occur with 70-75% 1rep max. But for me when i did that i could not grow any much .

So i live with my personal mantra of "Go heavy or go home " ROFL

My typical routine for leg day will be example as below .The weights are increased at every set.

High Neck Squat

2 x 10 reps warm up ( 60kg )
1 x 8 reps (90kg)
1 x 6 reps (100kg)
1 x 5 reps(110kg)
1 x 3 reps (120kg)

Front Squat
1 x 8 reps (60kg)
1 x 6 reps (80kg)
1 x 5 reps (90kg)
1 x 3 reps (100kg)

Sumo Squat
1 x 8 reps (60kg)
1 x 6 reps (70kg)
1 x 5 reps(80kg)
1 x 3 reps (900kg)


Deadlift would be the same but usually deadlift would be heavier than squats, and i don't do them on the same day


Some additional notes for squats , there are variation which target different muscle groups, the placementof bar would affect the training outcome Smile

http://70sbig.com/blog/2012/01/low-bar-vs-high-bar-squatting/

[



Happy training but train safe Very Happy
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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Thu Sep 20, 2012 11:22 am

By the way i would stay away from leg press and smith machine Smile

Their movement are known to be unnatural, with free weights we can move in our natural posture and movement but for machines we will be forced to move in accordance to the machine's movement which is not going to be friendly to the joints and spine in long run.
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sunny
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PostSubject: Re: Strength & Conditioning Q&A   Thu Sep 20, 2012 12:10 pm

ironstarz wrote:
sunny wrote:
Ooh t-nation... One of my personal favorite forum. I bought lots of supplement from biotest and still buying


Yeah but it have sorta transformed into some meathead forum, but once a while some useful thread will pop up Smile

I stopped reading the forum but the articles are still good

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ironstarz
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PostSubject: Re: Strength & Conditioning Q&A   Thu Sep 20, 2012 1:18 pm

sunny wrote:
ironstarz wrote:
sunny wrote:
Ooh t-nation... One of my personal favorite forum. I bought lots of supplement from biotest and still buying


Yeah but it have sorta transformed into some meathead forum, but once a while some useful thread will pop up Smile

I stopped reading the forum but the articles are still good


Same here , the articles are good for reading and open a new perspective of training methodology .
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PostSubject: Re: Strength & Conditioning Q&A   Today at 8:47 pm

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