KJ mentioning mobility is making me realise how absolutely useless my core has been for such a long time, and it's been the elephant in the room for myself, just can't bring myself to focus on it. In reality it's already making me plateau in terms of strength exercises, and my squat is weak as fuck some days. Generally I'm probably a lot more sore than I used to be when I focused on mixing core exercises with weights.
Even my wide grip pull ups have gone to shit, I suppose 6-8 isn't pathetic for a heavy guy, but my shoulders and back is wrecked after 1 set, the 2nd I can barely do 6, the 3rd set I'm literally down to eeking out 3, maybe 4. That's because my core strength is fucked.
I remember Elliott Hulse did a youtube video on core strength and mobility, how there's guys who can even build considerable muscle over years but if they never focus on mobility you can be damn sure they're going through hell a lot of the time, I remember one comment was: "this makes sense as to why my uncle is jacked as fuck but can't lift a small wooden table". Sounds about right, I've only been neglecting my core for maybe a year and a half, which is still a long time, but imagine putting the muscles and joints under stress for literally years or decades without any assistance from the core, and that can ruin a body. I can see it happening in myself if I never get back in the habit.
Basically I am lazy, I just enjoy lifting weights, I like the feeling, but I'm too lazy for core and it stresses my nervous system out too much (I am a pussy at breaking past barriers for the last while). Not only lazy but I want to be as efficient as possible when working out, I want everything done in 50mins or less, no waffling or stretching (as my mindset see's it, obviously this isn't a waste of time) so laziness and eagerness to be efficient is a bad combo.
I just started today with some beginner core exercises only for several minutes, and then later tried some basic yoga moves (I included both videos below) for the first time in ages. I mentioned pull ups before well now I can't even hang from the bar for literally more than 30 seconds, and even at that I'm fucked. But bar hangs are incredible for any joint pain or discomfort in the body generally, the feeling of just hanging makes your body un-twist naturally and you fix your problems without even realising.
Hopefully I can stick to focusing on core exercises, mobility, yoga, and also even just the bar hang, on a daily basis or at least 4-5 times a week. Today is just day 1, and now I'm going to the gym.
So here's the videos as mentioned if anyone is new to such things or haven't tried them in a while, but if you are in any way experienced or do core/stretching regularly like even once a week, you won't get much out of them and they won't stress your system out at all (they were tough as fuck for me though, but I know from experience that will change even over a week or 2 and then they'll be too easy).
kj6723 wrote: ↑
1 year ago
That definitely looks like something that would be tiring after 20 min. I'm sure it's fine for cardio
Yeah like with all things aging I'm paranoid about losing athleticism, even though I know it's inevitable. The peak of what can be built up to from nothing seems to really drop off in the mid 30's for most people, although I don't have any exact stats on hand at the moment in @Afro_Vacancy fashion to confirm this. It's why I'm now taking the functional mobility and cardio aspects of my gym sess' equally as seriously as the bodybuilding. I don't just want to look young I want to feel young and move like a younger man.
I started a new job and I had to restructure my gym schedule a bit, but I came up with a 4x a week plan that so far seems like something I should be able to stick to for the long term. Currently this is what I'm doing:
30 min jog
Secondary: Abs and back
Secondary: hams and calves
30 min jog
Primary: Hams and calves
I think I cover most bases with this schedule. I hit the muscles 2x a week, with one day focusing primarily on them. HIIT 2x a week, steady cardio 2x a week. I usually also do some box jumps on some days, and I may throw in some kind of functional hip exercise as well. This whole schedule is still somewhat of a work in progress. The 4x a week thing is working well so far because I go on my 2 days off, which I enjoy and look forward to, and then I only have to deal with dreading going after a long day of work 2x a week
An arm focused brahbreh like me is confused- where's Bi's and Tri's? I guess back could cover some bicep work (underhand bent over row etc) and chest will cover some tricep, but do you not feel to continue lean muscle growth you'll need at least 1 session a week where you devote 3-4 exercises to just concentrating on those muscles?
It's good to read other people's workouts though, I just wrote out a pretty detailed one for myself (I can post it here when I'm done) and I made sure I heavily detailed it as there's always 3-4 exercises at the end of the week that I feel I missed out on.
Today I'm doing Chest/Triceps, I always do a superset on the last set of each exercise:
Bench Press 5 Sets, 6-8 Reps
One arm dumbbell press 3 sets, 8 reps
Downward cable flys + front plate raises, 3 sets 8 reps
Dumbbell kick backs (one arm) 3 sets 8 reps
Tricep pushdowns 3 sets 12-15 reps
Dumbbell skull crushers + dips, 3 sets 8 reps
I did actually used to always do 4 exercises for each body part, now that I know my body better, I don't think there's much of a point. The end of my first exercise I normally feel like the intended muscle is already responding and swelling, the 2nd exercise I'm in full flow, and the 3rd I'm getting to burn out (especially with super setting). I used to do a 4th exercise because I felt like I had the energy, which I probably still do, but that's not really a good reason when your body is overexerting itself pointlessly. I do still sometimes throw in a further exercise if I feel like I haven't got peak contraction though, like yesterday I did shoulders but after my 2nd exercise I felt instead of going straight to Farmers Walk (best exercise and finisher for shoulders by the way, in my opinion) I'd do another exercise on my rear delts.
KJ it would be interesting if you have more of a break down as well to see how you do each day in terms of exercises and sets.