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Desmond wrote:
> The only time I have really felt my forearms ache like hell (the feeling I always strive for!) the next day was after going indoor climbing which is a great forearm workout.
Just how important is it to feel sore the next day after a workout? Sometimes I do and sometimes I don't. If I don't, is this a sign that I should modify my workout?
Bernie Simon In the days when you were hopelessly poor bsimon@stsci.edu I just liked you more
Hello.
I recently noticed that I was not really taking two seconds for the positive part of my HIT reps. Actually, they averaged less than one second. What a rude awakening it was when I counted out two seconds, and lost as many as three reps on just about every exercise. Back to the drawing board! Anyway, I've read the various recommendations for splitting up the workout into two separate days, and working each muscle only once a week. If I do a full body workout only once a week, it seems as though too much time goes by, and like a slow-leaking tire, I feel that I lose the effects. Does splitting the routine work better when HITting the muscles once per week? Lower body, abs, and obliques one day, upper body the other day?
Thanks!
Bill
[moderator's note: Not sure why this came in with at then end of each line?]
>Yes, don't rely on carry over to the regular powerlifts. I would only think of rack work as secondary. Why? Because the form is seldom if ever duplicated with the actual squat, deadlift, and bench press. I am talking about partial movements by the way. Dr. Ken says the same thing. My experience tells me the same thing. For example, doing rack deadlifts just above the knees. It is almost impossible to duplicate the proper position and in many cases to keep the weight going up the lifter degrades as well. Partial squats do nothing except open yourself up to injury. Just check the gym out some time. A person doing partials with 4 plates and they get CRUSHED trying to do a real FULL 315 lb squat.
I agree that this would be the case (partials with 4 wheels would not prepare you for full squat with 3 wheels) if all you did was partials (i.e. PowerFactor training or something similar). But, I think rack work (or partials) *can* be useful if they are used *in addition* to full range work.
That is, if you have a real weaknesses out of the hole squatting, then isometric work in the rack (at low position) would be indicated. Similarly, a lifter with a terrible lockout in bench press could do heavy partials in the strong range. This of course would be done on top of normal full range work. I think the generally accepted format is to work on your weaknesses first (i.e. rack work for 3 sets of 6-8 seconds with 60" rest in your weakest position) followed by 1-2 sets of full range work (to maintain motor engrams and work full ROM).
Lyle McDonald, CSCS "Just remember: we all come into life the same way: terrified, screaming and covered with blood......And it doesn't have to end there if you know how to live." Some comedian
> > >Hi everyone, I would like some advise on a HIT workout for forearms.
Check out the "Get a Grip" post in Chuck's Pit on Cyberpump.
I saw your post to the HIT list and I have a forearm workout for you. Grab to 70 or 80 lb dumbbells and a walk a quarter mile around a track. If you don't h ave a track, walk them around your house a few times or for distance. Oh, don' t drop the bells by your own will, drop them only when they fall out your hands b/c you can't physically hold onto them anymore. Wrist curls and reverse wris t curls are garbage. Don't waste your time. They don't build the type of crus hing strength that some old time exercises can. Also, if you have access to a thick bar 2-4in. in diameter, use it for all of your curling movements. I coul d give you 20-30 forearm exercises but I'd rather suggest that you buy Dinosaur training by Brooks Kubik and/or Mastery of Hand Strength by John Brookfield. Both can be obtained through IronMind/MILO. Look in the resources section on Cyberpump!
First of all, I hope this passes the moderator, but I will accept if it is to close to flame-throwing. I don't mean to provoke anyone, but to see if there are other HITTERS who are in similiar situations or see my point. This may be borderline rant material, maybe post it there(or elsewhere on Cyberpump), but here goes...[stuff snipped by moderator].
[Moderator's note: It didn't make it, but I will post the full version in RANT. We don't want to get into mud slinging (like other lists) on this list. Even though I may agree with you...]
Any comments, feedback, or critisism from others who may be experiencing the same type of situation would be appreciated. Sorry for being so lengthy, but I had to come out with this somewhere, somehow. I now have to go take care of some course work that prompted me to post this in the first place: We have an assignment to design a "Sports-specific plyometric circuit for college level athletics" and give explanation and rationale to why we choose the exercises we include in our circuit. Think selling out is worth getting a decent grade?