I read wood is better but I’ve tried my friends metal/plastic and honestly am indifferent. Maybe if your hands get sweaty (use chalk) or use straps. Also, the linked rings cannot handle too much weight or ballistic movement as demonstrated by my straps coming loose (after 6 months use though). I don’t know how this compares to other brands, still looking.
BTW, the “arm overhead + shrug” is a superset…
Arm overhead = at the adjustable pulley station. Place the pulley shoulder high. Use a rope. Start with the arms extended in front of you (so arms parallel to the floor) holding the rope. Without bending the elbows, lift the arms up until their are pointed up (imagine doing a “touchdown” sign)
Do 8-10 reps then 8-10 reps with a 2 seconds hold at the top of any type of shrugs.
Note, in a 4-8 weeks I’ll switch the deadlift for olympic lift variations or high pulls.
@Sigil: Thank you! It looks like the cross-fit competition straps are pretty sturdy. My gym suspends rings with tow straps from the ceiling…that works out pretty well too. I know I bought the straps with the ruler markings on them & destroyed them. I still have some nice fiber glass rings though. I do like the rings though.
Happy new years folks!
CT - was curious what rings you use? Looking for sturdy (can handle heavy weighted dips, ballistic movement, etc.) straps that don’t slip haha
Also, do you think “tension is tension” regardless if it’s dumbell, barbell, kettleble, bodyweight leverages? Read Colsgrove’s “body as a barbell” again recently. The concept of tension through leverages on a body part seems so different from simply adding external loading.
And is more “neuromuscularly complex” always better, as Poliquin’s chart suggested: I believe level 7 (highest) were stuff like rope climbs, ring dips, olympic snatch and the more high level stuff you use the better overall gains you get. Thanks.
CT, I’ve got a question about eccentrics. In the sample layer you laid out earlier in this thread you combine eccentrics with heavy lifting in the same session. I was under the impression that eccentrics reduced maximal power output for some time after a session. Are they combined here because using eccentrics in the same session as heavy lifting will not have had time to affect power output?
OK, thinking about that for just a second the answer seems obvious; namely, that ecentrics will affect future training sessions for some time in terms maximal power output, not the current one so much.
So, I have a follow up question: can the “eccentrics” portion of the layer be combined with the “heavy lifting” portion. For example, doing bench press in the 80-85% (1rm) range with both the concentric portion followed by super slow eccentrics, for 4-6 sets of 6-8 reps, with 6-8 second eccentrics?
Thanks,
Crowbar
CT - What are your favorite layer exercises currently for the fastest physique changes? I’m thinking of competing again in April so gonna go hardcore. Rings will be supplementary and maybe one or two days a week have a rings only upper body workout.
But barbell/layers still superior for FAST physique changes.
I’m thinking of focusing on incline tilt BP from pin, SGHP and weighted chins. Alternating those 2-3x a week. I’ll throw some squat and deadlift 5x5 work (no layers) on some days. Shamelssly, mens physique doesn’t care about quads…
I’ll probably do volume work with rings/hand stand pushups after those main lifts. No dumbells, cabels etc. Just focus on killing those three main lifts and then doing a bunch of ring tension work.
Do you think this would be effective for the next few months? Many thanks…
sigil
on another note. you are in mass. you gonna be shoveling snow?
Haha that’s outdated, I’m in CA now. GPP from walking hills instead of shoveling snow now (:
[quote]-Sigil- wrote:
Haha that’s outdated, I’m in CA now. GPP from walking hills instead of shoveling snow now (: [/quote]
damn. i was gonna ask you to help me shovel my driveway. 
all the best to you!
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