The Bodybuilders Thread: Circuit II

[RogueTr00per]

Since going to gym frequently I found myself getting sicker more often. The doctor mentioned something called a "window effect" where you are more susceptible in picking up colds/flu etc. Anyone here experienced it and how did you deal with it?

Working out puts your ENTIRE body under immense strain, your immune and nervous systems included (you're basically trying to break your body down to build it up again everytime you work out, after all). Only thing I can recommend is remembering to recover sufficiently (rest is an important part of the growth process - it's the only time the body repairs itself) and to include vitamin supplements in your stack (if you have one).

thanks guys, I've started with a vitamin supplement recently. Proper sleep though is a problem with my work load currently but I am hoping that it would improve in the next couple of weeks.

various exercises but mostly cardio, I only go for 70+ heart rate for an hour, might have a very short spike but then I relax a bit to get it down... Suspect though its the hours I keep and lack of sleep thats my downfall mostly... so busy getting that on track

I meant 70% - 79% band range for discovery... at the moment I am around 75% average of my max heart rate during a workout session according to fitbit. If I exclude the time in between exercises like waiting for equipment ect I think it will be much higher. But the pace is ok for now... my program gets updated frequently and it gets more intense as I get fitter and so on...

OK, well then ease up until you get your sleep sorted out else it becomes counter-productive to push your body so hard but not take care of the basics like nutrition and rest (as per The Voice's post #3510).

You're doing 75% of max HR for an hour, that sounds hectic, especially if you're doing it several times per week. What is your goal?

I'm also not getting quality sleep and 75% of max HR for 40 min, twice a week is as much as I feel I can handle right now (I'm 41) as i feel really drained for the next 1 or 2 days after!

 

[Patrick_Hockstetter]

Do wrist bands help with deadlifts? My hands are starting to battle with the heavy lifts. Feels like they are going to pull apart due to small hands.

Or are there decent hand strengthening exercises I can do?

 

[APoc184]

They definitely help. Skin on my hands still get somewhat shredded but at least I can finish my reps and sets without my grip failing on the last rep or two of really heavy sets.

 

[Gothan]

Yip they help. With the you can concentrate completely on the lift, and not about the bar slipping from your hands

 

[crawler]

I would only suggest using them on 200% or more of body weight lifted. Otherwise hands/grip get weak

 

[bromster]

Do wrist bands help with deadlifts? My hands are starting to battle with the heavy lifts. Feels like they are going to pull apart due to small hands.

Or are there decent hand strengthening exercises I can do?

Have you tried gripping with one hand over, one hand under? This helps me up to about 140kg.

 

[RogueTr00per]

Have you tried gripping with one hand over, one hand under? This helps me up to about 140kg.

T-nation says use it sparingly: https://www.t-nation.com/training/tip-dont-use-a-mixed-grip-when-deadlifting

 

[bromster]

So use it sparingly, on your heavy set.

 

[JerryMungo]

I'd say go without wraps - that right there is your wrist and forearm exercises.
You can also do forearm curls, though I'm not a big fan of minor muscle exercises. Pull ups, deadlifts and heavy dumbell lunges will help your wrists. definitely reverse the grip on either hand, then swap on alternate sets.

 

[Patrick_Hockstetter]

Have you tried gripping with one hand over, one hand under? This helps me up to about 140kg.

I was warned against that method.

 

[Patrick_Hockstetter]

I'd say go without wraps - that right there is your wrist and forearm exercises.
You can also do forearm curls, though I'm not a big fan of minor muscle exercises. Pull ups, deadlifts and heavy dumbell lunges will help your wrists. definitely reverse the grip on either hand, then swap on alternate sets.

my forearms are strong. Its the hands that are the issue.

Might buy a hand gripper.

 

[Kloofvreter]

I was warned against that method.

Who the hell warned you against this and why? :erm:

 

[homeboy]

why would I use L-Arginine and acetyl-l-carnitine when working out.

 

[Necropolis]

why would I use L-Arginine and acetyl-l-carnitine when working out.

Because you like wasting money?

 

[Patrick_Hockstetter]

Who the hell warned you against this and why? :erm:

http://nattyornot.com/biggest-deadlift-mistakes-people-make/

Many people rely on the mixed grip when they perform heavy deadlift sets. Technically this method has worked just fine for generations of great powerlifters but it has one serious downfall – it promotes uneven development and the chances of tearing a biceps tendon are quite high. That’s why it’s better to use the hook grip or sometimes even straps to prevent such issues.

 

[Emjay]

OK, well then ease up until you get your sleep sorted out else it becomes counter-productive to push your body so hard but not take care of the basics like nutrition and rest (as per The Voice's post #3510).

You're doing 75% of max HR for an hour, that sounds hectic, especially if you're doing it several times per week. What is your goal?

I'm also not getting quality sleep and 75% of max HR for 40 min, twice a week is as much as I feel I can handle right now (I'm 41) as i feel really drained for the next 1 or 2 days after!

75% of max is around 145 for me. 145 is really not that bad to be honest, and I train in that zone for easily 8 hours a week. This is around Zone 3, and the perceived effort should not feel too hard. You should still be able to say a few words while working out and should not be out of breath. I would worry more about alternating the type of cardio (i.e. running / cycling / swimming / rowing, etc). Running too high a mileage can cause issues.

 

[Kloofvreter]

http://nattyornot.com/biggest-deadlift-mistakes-people-make/

Meh. I do notice the difference in size of my biceps, but it's because I know about it, other people don't notice it. There is no strength difference though.

Straps....nope. Never worked for me. No chance I'll use hooks. But since we're not competing, it's each to his own

 

[RogueTr00per]

75% of max is around 145 for me. 145 is really not that bad to be honest, and I train in that zone for easily 8 hours a week. This is around Zone 3, and the perceived effort should not feel too hard. You should still be able to say a few words while working out and should not be out of breath. I would worry more about alternating the type of cardio (i.e. running / cycling / swimming / rowing, etc). Running too high a mileage can cause issues.

If it's not that bad, why are you getting sick so often I get sick like once a year at most (touch wood), and even then only a cold or a cough... And i am sleep deprived most of the time. So maybe something to be said for being a lazy-ass some of the time

 

[Emjay]

If it's not that bad, why are you getting sick so often I get sick like once a year at most (touch wood), and even then only a cold or a cough... And i am sleep deprived most of the time. So maybe something to be said for being a lazy-ass some of the time

It's not me that is getting sick...

 

[rayven_king]

anybody been on here lately https://symmetricstrength.com/

my squat needs work