Do you even lift?

[Gem]

I'm a qualified personal trainer specialising in posture and mobility, body composition, strength training, training for seniors and nutrition. I exited the profession after the covid lockdowns, but continue my research to keep up with the latest exercise physiology and nutrition, and continue my own training program.

I want to start a thread to discuss fitness because I have valuable knowledge that can benefit anyone who wants to improve their health and fitness, or step up their current game. I know there are other members here that know a thing or two about this stuff, so hopefully, the truth will be revealed from a few different perspectives on the thread.

I hope that not only the physical will come out, but also how attitude, self-image and esteem, and even culture and socio-economics holistically affect the mind/body interplay.

OK, so if you are wondering how to make your personal fitness goals work, and/or address psychological aspects of physical life, then please make a post, and I'll let you know what I think.

[Miss Hepburn]

Just wanted to say in 2020 bought a Total Gym...the one Chuck N. advertises at 3am, Lol.
Best thing I ever did...then, an indoor recumbent bike...and yes, I certainly do do weights and it's fun to build up the weight.
I did all that cuz I'm retired and wanted to keep up my muscle tone...who knew I would lose inches and get so strong!

[Gem]

Originally Posted by Miss Hepburn

Total Gym...the one Chuck N.

The training apparatus that Chuck Norris sells (kinda like a sliding bench with cables) Is the only exercise devise that works, so good choice. It has stood the test of time. He's been pushing the same thing for decades. Most of the other popular exercise apparatus are useless gimics, and the people selling them have no integrity, but Norris' one is very good for many different exercises. The resistance training is best for body composition, which means you increase muscle mass and drop fat mass. Muscle is a lot denser than fat, and you tend to drop some fat inches where you don't want them and gain some muscle inches where it looks good.

[Lucky 1]

Fellow life long lifter here! (well, I think you knew that Gem!)

Like you I'm a big fan of Dr. Brad Schoenfeld. In his most recent video with
Dr. Rhonda Patrick I learned something that I'd been concerned about.

My two oldest grandson often go the gym with me (ages 10 and 15) and the older one realllllllly likes to lift and at 15 he's already 5'7" and 185lbs and getting really strong.

My concern for both of them is the old tale that youngsters should not lift heavy because of potential damage to the epiphyseal growth plate on the ends of long bones not being healed over because they are not finished growing to whatever there final height will be.

In that latest video Dr. Schoenfeld says that its a myth and that there's nothing wrong with teenagers and younger lifting weights and that there is exactly zero research indicating otherwise which was great to hear!

[Lucky 1]

About 12 years ago I discovered Doggcrapp training and honestly, it works so well I wished I would have known to train this way when I was young!

Renowned professional level bodybuilding and powerlifting trainer Dante Trudel developed this system about 20 years ago as a method of forced progression with the aim of gaining muscle at the fastest possible rate.

Here's a link to how it works: https://www.bodybuilding.com/fun/wotw53.htm

P.S....everybody always asks why its called "Doggcrapp" training....On many of the lifting forums, Trudel's internet identity was Doggcrapp!

[Gem]

Originally Posted by Lucky 1

youngsters should not lift heavy because of potential damage to the epiphyseal growth plate
In that latest video Dr. Schoenfeld says that its a myth

Teens should be lifting weight either because they want to be healthy, strong and good looking or because it prevents injuries in other sports. The problem with male teens is they are reckless and like to 'alpha flex', so they tend to pull on max weight with terrible form and get injured. They have to understand that no one is impressed with a sloppy lift and the big boys are only impressed by form.

Female teens are different. They care all about their form, but the boys are animals who just want to grunt. It's in many signs. Like females don't go to the gym in groups so much, but teen boys come in packs. I trained boys at 14 years old (our gym doesn't permit younger). One was a twig with shocking posture, undernourished, very weak and thin bones, so it starts with simple isolation exercises to get the bones moving and muscle fibers contracting, then some specific exercises for posture along with one side (unilateral) drills for symmetrical mobility, then the dumbells for rapid strength development, control of heavy loads and proper exercise posture, and finally the barbells for heavy compound lifts. So, by 15 he's at the swat rack and he knows everything about exercise in the gym and how to eat. Then someone tells me teens shouldn't lift? They have no idea what it even means to lift, and lifting saved that kid's life.

So for a teen I'd keep on eye on barbell lifts and never let them go past breakdown of form. Form is everything at that age.

[JustBe]

Hi gem.
I’m thinking of purchasing some equipment for at home use. I’m wondering beyond hand weights of various size what else would be worth investing in. I’ve had gym experience, Pilates and yoga so I’m aware of things like posture, core and positioning etc..

Also what’s the chuck Norris set up miss h mentioned and how much is it?

[Lucky 1]

Originally Posted by JustBe

Hi gem.

Also what’s the chuck Norris set up miss h mentioned and how much is it?

Total Gym....not my kinda thing but lots of folks like it and it does work!

https://www.google.com/search?q=tota...id:8XNFUUyNLPE

[Gem]

Originally Posted by JustBe

Hi gem.
I’m thinking of purchasing some equipment for at home use. I’m wondering beyond hand weights of various size what else would be worth investing in. I’ve had gym experience, Pilates and yoga so I’m aware of things like posture, core and positioning etc..

Also what’s the chuck Norris set up miss h mentioned and how much is it?

IMO, Joining a gym with all the weights, bars, benches, cables etc is the way to go. If that's inconvenient, then a 40 to 50kg set of adjustable dumbells and some resistance bands along with body-weight exercises can be used for a comprehensive full body program.

The dumbell set would have to go up to about 20 or 25 kgs per dumbell because light weights are perfect for shoulders and arms, but for rows and chest press it won't be long before you will need something a bit more chunky. I actually think something like this looks OK for something cheap, but I can't vouch for it since I've never seen it IRL. https://www.ebay.com.au/itm/25464660...Bk9SR-b3wcOeYQ

The other option is get individual dumbells, but it's not practical to get the range of weight you need - it's expensive to get that many, and you don't get any barbells or other accessories.

The adjustable ones are a bit of a pain because you have to change plates for the weight you need, but at least you get a wide range from very light to very heavy for 100 bucks

I use regular bands which are just big loops of rubber, but some people like the bands with handles. I think perhaps the ones with handles are more comfy, but you need a set from very light to so heavy you'll never even use it. The loop style ones can do more, like you can use them for assisted pull ups and stuff... so I'd go that way. The heavier bands or the thicker bands can be rough on the hands when you do rows, pulldowns, oblique twists and/or facepulls, but chuck on a pair of gloves and bob's your uncle. Otherwise the bands with handles are comfy, but a bit less versatile. I'd lean toward this. https://www.ebay.com.au/itm/16251641...Bk9SR4yAxc-eYQ

I wouldn't personally recommend the Norris thing, it's expensive and I think using weights, bands and bodyweight can provide a much more comprehensive routine, but that's not to say the Norris thing is no good. It is a great apparatus.

But how many reps can Chuck Norris do? ALL of them!

[Lucky 1]

My favorite lifters forum!

https://www.intensemuscle.com/