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HF Boards' Healthy Body Transformation Thread - Part 5

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Old
02-20-2013, 01:50 PM
  #876
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Quote:
Originally Posted by Kitten Mittons View Post
I always assume when people ask about home exercises, they mean bodyweight exercises. Whether it's right or wrong.
Indeed.

If someone has dumbbells, barbell + plates at home, then I would definitely just go for:
Deads
Pullups
Bentover BB row
[T-bar row] (depending on experience level. for beginners, PU+row would be enough)
Upright BB row
Shrugs.




I mean, if someone basically has a powerlifting gym at their house, then it seems kinda pointless to specify "at-home"


Last edited by Unaffiliated: 02-20-2013 at 01:56 PM.
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02-20-2013, 01:58 PM
  #877
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Just 8 more days of annoying ass endurance/high rep training. Tired of doing ***** ass weights, can't wait to do 3 months of hypertrophy on a bulk, and then switch to strength.

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02-20-2013, 02:17 PM
  #878
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My mid back has been in pain for the passed two days.

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02-20-2013, 02:34 PM
  #879
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They all list these as synergistic (mutually advantageous conjunction or compatibility):

All coinciding with my point that they are not solely shoulder-building exercises, they are building block excersises for your back. My point is simply that even though they appear to directly target your shoulders, they all hit your upper and/or mid back, per your links no less.


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02-20-2013, 02:49 PM
  #880
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Originally Posted by Figz14 View Post
My mid back has been in pain for the passed two days.
Argument aside, was just trying to suggest a few things that can help build your upper trunk, not just your anterior delts. Strengthening your traps and lats should help back discomfort over time because it helps carry the load.

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02-20-2013, 02:56 PM
  #881
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Originally Posted by ForzaZuffa View Post
My point is simply that even though they appear to directly target your shoulders, they all hit your upper and/or mid back, per your links no less.
But they hit your delts ABOVE ALL. That's why delts are first. They are the primary muscle group used in this exercise. No exercise in the world can completely isolate a muscle group, but they will use one as a primary group. Are you gonna build huge triceps if you only work chest and shoulders? No. They'll grow to but they'll be lacking behind, despite being a secondary muscle group worked on almost all chest/shoulder exercises.

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02-20-2013, 03:00 PM
  #882
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Quote:
Originally Posted by ForzaZuffa View Post
They all list these as synergistic (mutually advantageous conjunction or compatibility):

All coinciding with my point that they are not solely shoulder-building exercises, they are building block excersises for your back. My point is simply that even though they appear to directly target your shoulders, they all hit your upper and/or mid back, per your links no less.
Quote:
Originally Posted by ForzaZuffa View Post
False. Aside from the presses, they hit your upper and/or mid back primarily, not secondarily.

OK then.

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02-20-2013, 05:17 PM
  #883
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Originally Posted by Unaffiliated View Post
Indeed.

If someone has dumbbells, barbell + plates at home, then I would definitely just go for:
Deads
Pullups
Bentover BB row
[T-bar row] (depending on experience level. for beginners, PU+row would be enough)
Upright BB row
Shrugs.




I mean, if someone basically has a powerlifting gym at their house, then it seems kinda pointless to specify "at-home"
Definitely don't have to have a "powerlifting" gym to meet the terms "home gym".

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OK then.
See definition of "synergistic".

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02-20-2013, 06:22 PM
  #884
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Quote:
Originally Posted by ForzaZuffa View Post
Definitely don't have to have a "powerlifting" gym to meet the terms "home gym".
You're assuming they have barbells and dumbbells at home.

What else is there in a powerlifting gym? A rack. That's about it. And for the purposes of a back workout, there is not much need for a rack.

TBH I'm not 100% if pure powerlifting gyms even bother with DBs.



Quote:
Originally Posted by ForzaZuffa View Post
See definition of "synergistic".
http://www.exrx.net/Kinesiology/Glos...#anchor1275394

Target
  • The primary muscle intended for exercise.
Synergist
  • A muscle that assists another muscle to accomplish a movement.
Quote:
Originally Posted by ForzaZuffa View Post
False. Aside from the presses, they hit your upper and/or mid back primarily, not secondarily.


OK then.


Last edited by Unaffiliated: 02-20-2013 at 07:15 PM. Reason: changed "use" to "need"
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02-20-2013, 07:11 PM
  #885
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ForzaZuffa brings shame to Patrick Bateman.

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02-20-2013, 07:26 PM
  #886
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Quote:
Originally Posted by Unaffiliated View Post
You're assuming they have barbells and dumbbells at home.

What else is there in a powerlifting gym? A rack. That's about it. And for the purposes of a back workout, there is not much need for a rack.

TBH I'm not 100% if pure powerlifting gyms even bother with DBs.





http://www.exrx.net/Kinesiology/Glos...#anchor1275394

Target
  • The primary muscle intended for exercise.
Synergist
  • A muscle that assists another muscle to accomplish a movement.




OK then.
So if it's "assisting", is it being used in conjunction?

http://dictionary.reference.com/browse/synergy
Quote:
syn·er·gy [sin-er-jee] Show IPA
noun, plural syn·er·gies.
1.
the interaction of elements that when combined produce a total effect that is greater than the sum of the individual elements, contributions, etc.; synergism.
2.
Physiology, Medicine/Medical . the cooperative action of two or more muscles, nerves, or the like.

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02-20-2013, 07:29 PM
  #887
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Guys, does it really matter? Give the guy some other exercises that target the back first and let him pick an appropriate mix.

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02-20-2013, 07:32 PM
  #888
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Quote:
Originally Posted by ForzaZuffa View Post
So if it's "assisting", is it being used in conjunction?

[URL="http://dictionary.reference.com/browse/synergy"[/URL]
Are you really trying to split hairs like this?


exrx distinctly groups Target Muscles and Synergist Muscles.

Why do you think they do that?

edit: You don't need to answer this. It's a rhetorical question, and I'm done with this discussion.


Last edited by Unaffiliated: 02-20-2013 at 07:39 PM.
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02-20-2013, 07:35 PM
  #889
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Joe Thornton assisted Patrick Marleau in scoring goal. Ergo, Joe Thornton scored a goal.

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02-20-2013, 07:35 PM
  #890
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I'm done with this back/shoulders discussion.

I think Figz has a decent idea of how to target his back now.

Forza, if you want to include lateral DB raise, front DB raise, alternating front DB raise, and shoulder press into your back workout, be my guest.

That is most definitely not the way I would go about training back, but hey. You're free to do what you want.





Figz, for reference, my "Pull" (back, including traps) day usually looks something like this:
Deads
Bent over BB row
Upright BB row or upright cable row
T-bar row
Shrugs

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02-20-2013, 07:47 PM
  #891
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Quote:
Originally Posted by Unaffiliated View Post
Are you really trying to split hairs like this?


exrx distinctly groups Target Muscles and Synergist Muscles.

Why do you think they do that?
The thread would've done well without you and a couple other winners nitpicking my original post on the matter. I'm all for informing the poster of the question that you disagree and adding constructive input, but smug remarks without adding substance? That's when you get semantics.

Quote:
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I'm done with this back/shoulders discussion.

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02-20-2013, 07:48 PM
  #892
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Originally Posted by Figz14 View Post
Thanks guys. I can't do a pull up yet. Only one. So been doing chair pull ups and I can't tired after 3x5 I need to strengthen my back before I start going ham with my pull up bar.
Try negatives (get yourself up however you want, then slowly lower yourself within the proper ROM of a regular pullup)

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02-20-2013, 08:05 PM
  #893
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Negative pullups are pretty damn hard to do also. I remember doing them a long time ago to improve my pullups... my joints were ready to explode. Haven't done them since.

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02-20-2013, 08:38 PM
  #894
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Try negatives (get yourself up however you want, then slowly lower yourself within the proper ROM of a regular pullup)

Just started doing them. Stand up on a chair and slowly go down anywhere between 5-10 seconds.

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02-20-2013, 08:40 PM
  #895
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Originally Posted by Kitten Mittons View Post
Negative pullups are pretty damn hard to do also. I remember doing them a long time ago to improve my pullups... my joints were ready to explode. Haven't done them since.

Find them helluva lot easier than normal pullups. I can do 4 sets of 8-10. Normal pull ups I'll be lucky if I could 5 on the first set when I'm still fresh.

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02-20-2013, 09:53 PM
  #896
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They're easier when you already can do pull-ups. If you can't, it'll be hard cuz you can't cheat like you do with regular pull-ups.

You can also do assisted pull-ups but I've never found be effective. What worked for me was just doing pull-ups. With each time, you'll be cheating less and less, and doing more and more. Start with chin-ups, make your way to proper pull-ups.

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02-24-2013, 04:05 PM
  #897
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Weekly weigh in report...

Lost 7 more pounds this week! Meaning I'm down 39.2 lbs for the year, from 222 to 182.8!

Although I will admit that probably half of this week's weight loss has happened in the past 24 hours and not being able to retain even water...

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02-25-2013, 08:34 PM
  #898
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Seriously my backs been hurting for a while now. *****.

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02-25-2013, 08:38 PM
  #899
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Seriously my backs been hurting for a while now. *****.
Upper/lower?

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02-25-2013, 08:47 PM
  #900
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Upper/lower?
Where you'd untie a bra..... so like upper-middle? Lol.

It's been hurting a couple days before I posted it on HF. I think it's when I was doing rows. I did 40lbs each hand and I was doing 30s before. =/

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