Wrong, I’ve already told you, I’m missing out on the best build I could get by NOT rolling, I juts don’t give two craps about “rolling” at all.
BTW, neck bridging does not make the neck bigger, grapplers have large necks due to the resistance of opponents pulling the neck.
Neck bridges however strengthen the crap out the neck tendons, I did pullovers in the neck bridge for years, I pulled over 100# in the bridge, my neck would be rocked from that, but it made it very strong.
Definitely. This is why I personally respect science for what it can define in the gym, but don’t want to totally discard observed results outside scientific guidance. I had a coach scientifically break down squats for me, for powerlifting. He explained the geometry of leverage with a low bar and wide stance, chain of muscular activation with a wide stance, more inclusion of flexors adding to total strength capacity and all the other stuff.
All it did was kill my shoulders for bench press and lead to a lower total, and I could feel my hips grinding at the width, which made it hard to focus with heavy weight. It was hard for me to brace too.
Guy was about 6” shorter than me with totally different leverages.
I ultimately wound up with a stance somewhere between “ideal” for powerlifting and for bodybuilding. The mechanics of the movement fit my body better, I could hold my brace and the weight was lined up through my skeleton in a way it felt supported, and I could lift more.
Science is too loose to be dogmatic about in the gym, imo. It just doesn’t account for all factors, discovered or otherwise. It can be a good guide, but I say let results lead the horse.
I bought an adjustable desk to stand for days I’m in front of the computer a lot. Highly recommend. Chin tucks and stretching help me out if I’m feeling tight.
I wasn’t talking to you, dipshit. Go get folded.
LOL, and you go get stronger (not in the traditional powerlifting lifts) and maybe you’ll start folding opponents!
Getting folded is your thang, not mine.
A scientist isn’t going to be the best person to go to for the advice of best results.
The scientist however can provide important information that if lifters really paid attention could utilize.
For instance Twojars uncle.
I’ve known very high protein is overrated. Squatting a truck and good food with fats is what’s needed.
Try training on low fat protein sources only and you’ll see no matter how you get, you won’t grow much.-
Certainly interesting to see the far opposite end of the spectrum. Now I must rethink my mini-rant
Legs - High Rep Deep Squats, Deadlifts and Bulgarian Split Squats.
Calves - 1 Leg Calf Raise.
Upper Body - Bench Press, Pushups & Chin-ups.
I’ve been lifting for 40 years and that’s all I currently do. Once you have developed your body parts to the extent that you naturally can you really don’t need to do a whole lot to keep it. I used to spend way too much of my life in the gym. Get out there and enjoy life.
Would you mind sharing some specifics to your routine? Did you start doing this because you had nerves pinched?
Ok, I learned something new today. I should have asked for a log for Christmas.
Logs are cheaper than vipers once you add in future liability values.
Yeah man, I took most of the overhead lifting out of my program and was still getting neck problems every few months. Then I started doing some easy neck rehab and mobility work with the plan of moving on to more intense bridging and neck weight lifting. After a few months of the easy stuff I wasn’t having the neck problems, so I just stuck with it and never bother to “progress” to the crazy shit.
I do this stuff once a week, before “shoulder day.”
Step 1 was neck isometrics with a towel. Just pushing into the towel, almost for neck and upper back posture.
3 sets “head high,” looking forward
3 sets “head low,” looking down
First month each set was 15 seconds, adding 5 seconds per week.
Second month each set was 30 seconds, adding 10 seconds per week.
After that I old I switched to this follow along routine of looking up and down and doing head circles. (30 seconds of each motion might be a little much to start with)
Keeping aligned and mobile has seemed to head off any problems.
Great idea.
This reminded me of when I was squatting heavy that eventually it would stress my tensor fasciae latae and need to back off squats for a few weeks. Then I decided trying to exercise my abductors since we had an abduction machine. I didn’t try any heavy weight. I did a fairly slow concentric with a 3 or 4 second hold in the contracted position. I usually did 2 sets of 10 reps. This proved to be the difference going forward. My tensor fasciae latae never nagged me again.
Thanks a lot. Going to give this a try once or twice a week on pressing days.
Things change. To be 32 again! But this week 61 comes and goes.
The best exercises per body part? Some of us do get misty eyed over a Nautilus pull over machine @DoesTheHeavyLifting. To take its place I would say for one upper body movement?
The Dip
Mike Mentzer stated, somewhere, it is the upper body squat.
Chest: bench press
Lats: reverse grip pull downs
Shoulders: military press, but I also liked one hand dumbbell presses as well.
Abdominals without an umbilical hernia, sit ups. Now with that hernia, vacuum (pulling my stomach toward my spine).
Arms: for biceps, standing curls. For triceps: dips
Legs: front squat for upper legs and calf raises for…calves.
Happy birthday for when it comes, glad you’re still pushing hard and being part of the community here!
@alex_uk Thank you. It is good to be here.
@DoesTheHeavyLifting In regards to the Nautilus pullover I was attempting some humor. But yea, teary eyed is a good description. Forlorn hope…
