Hypertrophy I and my back! - Page 2 - JP Fitness Forums

EricLikesLifting · 03-06-2008, 01:47 PM

Yep I realized the first time I tried it, swallow any ego you may have and drop the weight lowwwww.

CharDar · 03-06-2008, 04:37 PM

I most definitely will prepare myself when I go back into the gym to repeat that program. I'll listen to my body and hopefully, my back will be fully recovered at that point in time.

I would like to clear a few things up, though. Talking to others that have done the program, they can attest to using the same amount of weight on the Deadlift Shrugs as normal shrugs as it's pretty easy to add in a simple shrug at the end of the deadlift. However, grip does falter quite a bit because you're holding the weight for a longer period, and I can say from experience that when your grip slips on a deadlift, your form will automatically slip too.

However someone mentioned that I superset these workout's. You don't. That's not how the program is set up and that's not how I perform it. I do my set's and rep's of Squats and then move onto Deadlift Shrugs.

If you want to really suggest how much I should probably start off with, I'll post my log with all my numbers for you all.

NROL'in on through and up!

Cynic · 03-06-2008, 05:29 PM

Quote:

Originally Posted by PowerManDL

I'll say this, were I to try using that program, it'd be done with 135 lbs.

And that's off a max squat up in the 400s and a pull up in the 500s, just to give you an idea.

Probably shitty work capacity on my part, with time I could handle more, but to begin with I'd stick w/ that one plate and not try to move up until I'd spent a few of those sessions building up some preparedness.

I've always considered the fat loss programs as a combination metabolic pertubation fat masher and GPP workout. Alwyn doesn't put squats and deads in the same workout, but he does some equally mean stuff, like supersetting BSS w/ overhead press against chin-ups/supine grip pull-downs and other wickedness.

gibson57guy · 03-06-2008, 09:07 PM

Quote:

Originally Posted by Cynic

I've always considered the fat loss programs as a combination metabolic pertubation fat masher and GPP workout. Alwyn doesn't put squats and deads in the same workout, but he does some equally mean stuff, like supersetting BSS w/ overhead press against chin-ups/supine grip pull-downs and other wickedness.

Ya but in Hypertrophy 1 Alwyn does put squats and deads with shrugs back to back.. then follows it with BSS and Step ups....

Which still isn't too bad until you get to the 3x15's with 30 second rest

Killer workouts for sure....

Cynic · 03-06-2008, 10:57 PM

Quote:

Originally Posted by gibson57guy

Ya but in Hypertrophy 1 Alwyn does put squats and deads with shrugs back to back.. then follows it with BSS and Step ups....

Which still isn't too bad until you get to the 3x15's with 30 second rest

Killer workouts for sure....

Oh for certain. Rookie, a man who is no slouch, started the 3x15@30s rest with 30lbs DBs or so, but finished empty handed.

I've never made it to hyp. I've pooped out in FLII. This time, I intend to power through. FLI, FLII, HYPI, HYPII, then we'll see from there.

I expect to be moving this summer. Where to, I don't know yet. Hopefully someplace that will let me set up my rack.

Superset · 03-07-2008, 05:03 AM

Quote:

Originally Posted by CharDar

Talking to others that have done the program, they can attest to using the same amount of weight on the Deadlift Shrugs as normal shrugs as it's pretty easy to add in a simple shrug at the end of the deadlift. However, grip does falter quite a bit because you're holding the weight for a longer period, and I can say from experience that when your grip slips on a deadlift, your form will automatically slip too.

NROL'in on through and up!

I don't have my copy of the book in front of me to verify this, but I recall reading in AC's description of the deadlift-shrug that you can "come up on your toes" to make the exercise "more challenging" (that's an understatement, by the way). I can't read into AC's intentions, but I believe that this exercise is supposed to introduce a more explosive movement into the lower-body day - like the high pull is on the upper-body day. That's why I chose to do this move like a clean pull. That makes more sense to me than adding a simple shrug at the end of a heavier deadlift... plus practicing these two explosive movements gets me on track toward learning the Olympic lifts, which is a goal of mine.

gibson57guy · 03-07-2008, 02:54 PM

Quote:

Originally Posted by Cynic

Oh for certain. Rookie, a man who is no slouch, started the 3x15@30s rest with 30lbs DBs or so, but finished empty handed.

I've never made it to hyp. I've pooped out in FLII. This time, I intend to power through. FLI, FLII, HYPI, HYPII, then we'll see from there.

I expect to be moving this summer. Where to, I don't know yet. Hopefully someplace that will let me set up my rack.

Squat Rack = first piece of real equipment I ever bought.. I work out "alone" at home so I feel much better knowing I have some safety bars when doing squats and bench presses... ( my wife feels better too )

I managed to get 2 barbells which I place on the safety bars so I can do dips as well..

( looks something like parallel bars that way..)

Cynic · 03-07-2008, 10:20 PM

Quote:

Originally Posted by gibson57guy

Squat Rack = first piece of real equipment I ever bought.. I work out "alone" at home so I feel much better knowing I have some safety bars when doing squats and bench presses... ( my wife feels better too )

I managed to get 2 barbells which I place on the safety bars so I can do dips as well..

( looks something like parallel bars that way..)

I have a dip station, but I haven't put it together yet. I don't have enough space. I'll sub in decline BPs until I get new digs. Looking at possibly getting a multi-grip swiss bar.

CharDar · 03-10-2008, 04:47 PM

Well I just finished my workout and you can view the new entry to see how I'm doing.

NROL'in on through and up!

CharDar · 03-11-2008, 05:34 PM

Well, I'm not gonna deny it, but my back is at it again. It didn't hurt during or after my workout, but after I woke up this morning is started hurting. It's almost like one of the bones is causing the pain. But it only hurts if I bend forward or backward quite a bit.

I was planning on doing lower body on Friday... but maybe I won't now. I guess it depends on how I feel tomorrow and the day after.

CharDar · 03-12-2008, 08:20 PM

I'm torn between waiting and resting and completing the program as normal. I feel like I need to wait, but I'm just not sure.

The problem is... if I do wait, then what? What's the best way to maintain the muscle I've worked so hard for? And should I still do a little exercise at the gym even though I'm not working on the program? And then, when I get back after break... do I pick up where I left off? Or so I start over again?

OH THE QUESTIONS I HAVE!

Hunter · 03-13-2008, 09:50 AM

Have you seen a chiropractor? You may have an alignment issue that is causing the pain and the condition is aggravated by working the muscles.

Lisa~ · 03-13-2008, 03:39 PM

Quote:

Originally Posted by Hunter

Have you seen a chiropractor? You may have an alignment issue that is causing the pain and the condition is aggravated by working the muscles.

That was my thought too.

CharDar · 03-13-2008, 07:54 PM

I'll have to take it into consideration.

By the way... how much are these things? Does insurance cover it at all?

Hunter · 03-14-2008, 07:55 AM

Quote:

Originally Posted by CharDar

I'll have to take it into consideration.

By the way... how much are these things? Does insurance cover it at all?

Insurance will typically cover it to an extent, but of course, it depends on your policy - co-pays, deductibles, etc. You'll have to check your policy. The first time you go, you'll likely get an x-ray done in order to diagnose if there is a larger problem than something merely out of alignment. That will add to the initial cost, but after that, the cost is very reasonable. After my policy's co-pay, I pay about $30 for a treatment. I see mine about every 6-8 weeks, as it seems something gets a little tweaked from sitting at a computer, playing sports, lifting, etc.

Chiropractors have different philosophies about how to perform treatment - some use the soft touch, while others are bone crushers (that's an exageration

), so you may want to shop around a bit based on your preference. The best experience I ever had was getting a massage before getting treated - my muscles were loose and warmed up, and I was so relaxed that he barely had to push to realign everything. Often, chiros and massage therapists will office together, so it's easy to do. Unfortunately, massages aren't covered by insurance!

CharDar · 03-14-2008, 02:19 PM

Well I just set up an appointment with my on base chiropractor for the 3rd of April! Wow, it takes a little while to get stuff done around here, huh? I guess it's not to bad though because it's 100% free, so I can't complain to much.

But until then, I'm going to keep doing some SMR and static stretching. I'm just not sure if I should keep eating the same amount of calories as I was when working out, how long to really take off, and if I should just jump back into the program that I was doing when I actually do go back.

CharDar · 03-15-2008, 02:12 PM

Does anyone know anything about JOINT SOOTHER supplements? Would that help me out at all?

CharDar · 03-16-2008, 12:31 PM

I know I've asked this question before but I'd REALLY like to get someone else's opinion.

So I'm taking a 4 week break from ALL types of working out. During this time I'm foam rolling, static stretching and keeping my calories pretty high. I'm just confused about what to do when I go back. Do I start off from where I was? Do I restart the program? Because I was almost thinking of jumping into Fat Loss because of the great workouts that create a good base for core strength and such. But then again, I'm bulking... I'm sure I could still bulk on Fat Loss, but that seems like of counterproductive to me.

Thoughts?