PROGRESS

Open Forum

Well it is Friday and another open forum for the weekend.

This weekend, after my Saturday morning workout, I will be doing a hot vinyasa yoga class to stretch out these aching (and still not used to the routine) muscles. Vinyasa yoga is more geared towards athletes and lifters and is not the “zen relaxation” yoga a lot of people think of when you tell them you are doing yoga.

On Sunday I am going to go to the gym to try a whole bunch of different lifts, both isolation and compound, using the 21 method to see if I can devise a full body workout where every lift is done in the 21 style.

So what are your goals for the weekend?

 

PS I know I said I would post stats on Friday, but I haven’t taken them yet. I will post them this weekend however.

WB FITNESS

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11 Comments

J.Nyx

After 5 full days on after months off, Saturday will be light. Im thinking of going to the gym and just doing some bodyweight stuff again. I enjoyed it last weekend. Saturday afternoon will be meal prep for the week. Sunday Im taking the whole day off as Im hosting people over my house. Monday, back at it, but lets enjoy the time off fellas.

Consolation_of_Philosophy

Here’s something unexpected: massive volume makes machines not suck. I avoided them for years and years, because the typical 3 sets of 12 on a machine felt like a total waste of time. But going lighter and using sets of 25 to 30 reps makes all kinds of interesting things happen past rep 20. It is always the last few reps where the neat secondary and tertiary muscles activate. Totally worth the time. The leg press and leg abductor machines have been really useful for me. They seem to get things that squats don’t fully hit.

cheeseburgercheeseburger

leg ab/aduductor machines are pretty useless. those machines are for chicks

Consolation_of_Philosophy

I thought so, too. But give 6 sets of 30 a whirl on a leg press machine, at an appropriate weight. I’ve discovered parts of my ass that I never knew where there.

cheeseburgercheeseburger

TMI

WB Fitness

Ahhhh the ole Good Girl/Bad Girl machine.

It really isn’t as useless as you think. Not only is it good for building out your ass which I have mentioned as super important, but strengthening those hips will give more strength to your squat. Your 20 rep squat set will bring all new sorts of fun when you are doing 225 with a set of 50 pound chains on it.

J.Nyx

Same boat man. I used to just use a barbell and plates at home. After joining a gym, I love the cable machine. Face pulls, lat pulldowns, and cable chest crossovers high volume are no joke. I did cable reverse curls 30lbs 4×25 and my arms were REKT

Consolation_of_Philosophy

Face pull is no joke.

WB Fitness

Cable chest crossovers are so great and since you are a fast gain on chest will make you look like a freaking beast at that volume.

WB Fitness

Glad you are noticing this. Doing a one rep max on the leg press is kind of like bragging about how fast you cum. But when you start getting into those high rep ranges.

No matter what ego lifters, bro science people and generally uninformed weekend warriors will tell you, strength, size and raw power is built on massive volume paying attention to your own fail points (RPE).

The other thing which you notice is that after a while the major muscle groups give out and those secondary ones kick in. That is something that simply doesn’t happen on lower rep sets no matter how much you use.

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