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Guest Advice, pls

By Guest Advice, pls
in Fitness & Health

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Compulsivexhibitionist
Compulsivexhibitionist

You aren't as bad as me when I started that's fo sho'. Just eat lots of meat rice and vegs. Rice and meat are best for bulking. Don't care about abs. Unless you're extremely genetically gifted you'll

xydboy
xydboy

I have inserted my response to the questions raised. End of the day, its about getting into habit of exercising. If you find working out in the gym intimidating, then start of with body weight exercis

Cernunnos
Cernunnos

Sorry to break the news that there is no miracle speeding up. Your body needs time to adjust and building muscles takes a lot of time.... Yes, a lot ....   Whatever you envision of yourself,

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Steve5380 Grand Master

Steve5380

Posted
Posted
On 7/5/2016 at 10:32 AM, heliumduck said:

you have videos too ?

 

No.  I never make videos of myself, even if my smartphone makes great ones in hi def.

Since I hated my body as a child,  I never felt curiosity to see myself.

But others do...  and I get some good compliments that feed my ego. :)

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heliumduck Newbie

heliumduck

Posted
Posted (edited)
14 hours ago, Steve5380 said:

 

No.  I never make videos of myself, even if my smartphone makes great ones in hi def.

Since I hated my body as a child,  I never felt curiosity to see myself.

But others do...  and I get some good compliments that feed my ego. :)

 

#BOHJIO

 

c7zOSi6.gif

 

qUzqkr3.gif

 

Edited by heliumduck
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xydboy Explorer

xydboy

Posted
Posted
On 7/9/2016 at 9:06 PM, heliumduck said:

 

You looking at the guy or the workout? =p

35 minutes ago, heliumduck said:

http://www.bodybuilding.com/content/shock-your-shoulders-into-growth-mode.html

shock-your-shoulders-into-growth-mode-he

 

shifus, what exercise is the picture showing ?

 

Posterior delts

25 minutes ago, heliumduck said:

http://daily.barbellshrugged.com/boost-your-strength-with-eccentric-training/

 

ECCENTRIC and NEGATIVES FTW..
and i also feel a lecture coming from..................

Yeap, eccentric training does work. Nosaka- one of the famous researcher on muscle damage and eccentric training have published lots of work on it. It does show improvement in many aspects of muscle adaptations.

Follow me at http://instagram.com/ytraymond =)

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heliumduck Newbie

heliumduck

Posted
Posted
22 hours ago, xydboy said:

You looking at the guy or the workout? =p

just feeling depressed about myself

 

22 hours ago, xydboy said:

 

Posterior delts

 

simi lai eh ?
nvm i'll try next time

 

22 hours ago, xydboy said:

Yeap, eccentric training does work. Nosaka- one of the famous researcher on muscle damage and eccentric training have published lots of work on it. It does show improvement in many aspects of muscle adaptations.

=)

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xydboy Explorer

xydboy

Posted
Posted
3 hours ago, heliumduck said:

 

Actually I find it over-commercialised. Celeb trainers are no different from the ones we see at the gym, just that they train celebs that's all. We have a couple here in SG and I guarantee that they aren't any different. Just a little more meticulous that's all, after all they are training someone of high profile. I like his no-nonsense approach, but I'm pretty sure most trainers out there would have a similar approach too.

Follow me at http://instagram.com/ytraymond =)

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heliumduck Newbie

heliumduck

Posted
Posted
22 hours ago, Steve5380 said:

 

At last you posted something worthwhile to watch.

What he says sounds like pure motherhood. :)

WAH LOW EH !
stabb deep deep sia.... and i thought in BW, only pokes go deep

 

22 hours ago, xydboy said:

The back portion of the deltoids. Google for image.

i found out, its rear delt

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Steve5380 Grand Master

Steve5380

Posted
Posted
1 hour ago, heliumduck said:

 

:swear:

dont break the internet by asking is that me .... -___-

 

I'm sorry,  Since you wrote "just showing..."  I thought that you were showing yourself.

Good.  You don't want to look so disproportionate, so freakish. 

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heliumduck Newbie

heliumduck

Posted
Posted
18 hours ago, Steve5380 said:

 

But...  if you think that more is better, you will love the "Persian Hercules" here below.  Isn't he beautiful?

 

Iranian image.png

 

19 hours ago, Steve5380 said:

 

I'm sorry,  Since you wrote "just showing..."  I thought that you were showing yourself.

Good.  You don't want to look so disproportionate, so freakish. 

 

i like mine better LOL

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Kimochi Grand Master

Kimochi

Posted
Posted
19 hours ago, Steve5380 said:

 

But...  if you think that more is better, you will love the "Persian Hercules" here below.  Isn't he beautiful?

 

Iranian image.png

...

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Kimochi Grand Master

Kimochi

Posted
Posted
19 hours ago, Steve5380 said:

 

But...  if you think that more is better, you will love the "Persian Hercules" here below.  Isn't he beautiful?

 

Iranian image.png

...

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heliumduck Newbie

heliumduck

Posted
Posted

https://www.buzzfeed.com/sallytamarkin/this-42-year-old-dad-is-now-in-the-best-shape-of-his-life

 

 

Here’s How This 42-Year-Old Guy Changed His Life And Body

His father’s early death from a heart attack motivated him to get fit.

posted on Jul. 13, 2016, at 4:00 a.m.

Sally Tamarkin
Sally Tamarkin
BuzzFeed Staff

 

sub-buzz-19272-1467832519-1.png?no-auto

 

grid-cell-25133-1467832541-16.jpggrid-cell-25133-1467832542-21.jpg

 



https://www.instagram.com/officialdanwells/

 

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heliumduck Newbie

heliumduck

Posted
Posted

https://www.buzzfeed.com/sallytamarkin/this-42-year-old-dad-is-now-in-the-best-shape-of-his-life

 

 

Here’s How This 42-Year-Old Guy Changed His Life And Body

His father’s early death from a heart attack motivated him to get fit.

posted on Jul. 13, 2016, at 4:00 a.m.

Sally Tamarkin
Sally Tamarkin
BuzzFeed Staff

 

sub-buzz-19272-1467832519-1.png?no-auto

 

grid-cell-25133-1467832541-16.jpggrid-cell-25133-1467832542-21.jpg

 

Quote

 


https://www.instagram.com/officialdanwells/
 

 

 

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heliumduck Newbie

heliumduck

Posted
Posted
2 minutes ago, xydboy said:

Is this a joke? Skipping non stop everyday for 1 hr and doing 5 sets of it daily. That's 5 hrs of skipping?! I sure hope this guy is in good form and strong muscles otherwise I'm not sure how much knee will be left. 

 

he is asking if he should change from climbing stairs to skipping...
20 x 25 flights upwards in 60 mins wor, KNN i should try too

and no, it's not a joke, you can go HWZ and see.

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xydboy Explorer

xydboy

Posted
Posted
3 minutes ago, heliumduck said:

 

he is asking if he should change from climbing stairs to skipping...
20 x 25 flights upwards in 60 mins wor, KNN i should try too

and no, it's not a joke, you can go HWZ and see.

But skipping for 5 hrs is...hmm...well, he has hit the weekly requirement of physical activity within a day, in fact that is 3-4 times the requirement. LOL 

Follow me at http://instagram.com/ytraymond =)

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heliumduck Newbie

heliumduck

Posted
Posted
On 14/07/2016 at 11:20 PM, xydboy said:

Is this a joke? Skipping non stop everyday for 1 hr and doing 5 sets of it daily. That's 5 hrs of skipping?! I sure hope this guy is in good form and strong muscles otherwise I'm not sure how much knee will be left. 

 

he is asking if he should change from climbing stairs to skipping...
20 x 25 flights upwards in 60 mins wor, KNN i should try too

and no, it's not a joke, you can go HWZ and see.

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heliumduck Newbie

heliumduck

Posted
Posted

http://www.awakenadultgymnastics.com/#!6-Reasons-You-Should-be-Doing-Dislocates/c1x91/570d55580cf20ee5e3c1b161

 

6 Reasons You Should be Doing Dislocates

 

April 13, 2016

The broomstick right?
If you’re reading this, I can bet you have at least seen someone on Instagram or in a CrossFit gym straining and making funny faces as they pass a PVC pipe or dowel over their head and back. Let's outline six reasons you should be practicing dislocates, and then I’ll briefly talk about method, frequency, and whether or not you should be adding weight.
 
1. Range of motion:
The shoulder joint is the most mobile joint in the body, but as we build muscle, injure, or simply forgo the use of our shoulders, our ability to move them through their full arc decreases. The shoulder joint owes much of its mobility to the scapula (shoulder blade). This bone floats around making many different positions possible. Dislocates are an exercise that articulate the scapula through its full range of motion, and when done properly, will increase and restore your natural range.


2. Strength and stability:
It is easy to say that an exercise or activity is dangerous, when in reality it is not the activity that is risky, but the lack of preparation that can lead to injury. Adding a light weight (5lbs usually works great) activates the muscles that stabilize and manipulate the scapula. Moving slowly will ensure that you do not skip over your weakest areas-- this is training, you want to be strengthening your weak spots. Executed correctly and consistently, the weight can increase, leading to stronger and more stable shoulders. Dislocates should not be painful or cause grinding and popping, but rather should be relatively smooth and controlled. Dislocates are best performed after or between working sets, so that the body is warm.


3. Injury prevention:
"Prehab" is a popular term in fitness and for good reason, too. If there are steps you can take today that will make injury less likely while increasing performance tomorrow, you’d be crazy not to take them. Dislocates are one of those exercises; they’ll add only a few minutes to your weekly regimen at little to no cost--if you have a broom or scrap pipe laying around, you're in business. You won't only be giving yourself an edge on other gymnastic strength elements which I'll touch on later, but you'll also be improving the quality of your movement today but also into the future as you age. It is an investment with little overhead and large returns.


4. Boosting wrist mobility:
There are a few different grips that you can use to perform dislocates. When using a ridged tool for your dislocates (like a dowel, bar, or PVC pipe), by maintaining a tight grip with locked elbows and completing the entire motion, it will produce a deep stretch along your forearms and wrists. The more limber your lower arms are, the better your handstands and grip strength can become.


5) Increase straight-arm strength (SAS):
Straight-arm strength can be challenging, and when we aren’t able to maintain a straight arm position, our arms bend to pick up the load. A little know fact is that much of our SAS comes from the stability and strength of the scapular-thoracic joint. The connection between the shoulder blade and chest is a purely muscular joint-- there is no actual boney connection, so muscular control is of particular importance here, and dislocates are a fast track to improving your scapular stability!


6) Rehabilitation:
After injury, we often experience fear, avoidance, and undesirable patterns of movement. These patterns can transfer to your good shoulder and hinder your progress-- that's bad news! But don’t fret; with patience, dislocates can be a wonderful rehab tool for chasing the edge of your range of motion and increasing it back to where it was and then beyond!

 

Now, with all that in mind, you're probably itching to give it a try. While dislocates are not terribly complex, there are some key points to note in order to capitalize on all the benefits:

 

Dislocates are best preformed WARMED UP with increased blood flow.

 

START WIDE! Wide enough to pass the dowel all the way overhead and down your back, without bending your arms and without pain, crunching, or cracking. If you can’t do this, even with the widest grip possible, start with an elastic band.

 

MOVE SLOWLY and controlled throughout the entire movement, as if you could pause at any moment and reverse directions. Try it.

 

Maintain a TIGHT GRIP with ARMS STRAIGHT, shrug up as the dowel passes overhead, and pinch your shoulder blades together as it moves down your back. Imagine your shoulders drawing a big circle through an exaggerated shoulder roll from front to back, and reverse. I have found that performing dislocates laying on my belly helps me accentuate the shoulder roll and scapular retraction (shoulder blade pinching).

 

As soon as you can add 5lbs weight to the bar, it will help activate your shoulder muscle and will compound benefits. (hint: Have a friend or trainer spot you by picking up a little weight throughout the movement.

 

Perform this movement for 1 set of 10 repetitions, each using both the pull-up and chin-up grip, AT LEAST TWICE A WEEK. As you advance in your training, your grip will gradually become more narrow-- with an end goal of shoulder to 1.75x your shoulder width.

 

Now, lets take a look at the carry-over beyond those benefits aforementioned. Improving the width and weight of your dislocates will doubtless carry over into your Gymnastic Strength Training. The increased straight-arm strength will aid in planche-work, handstands, press-work and levers. Once you achieve dislocates with a 45lbs bar, your shoulders will be prepared to work ring-dislocates.

 

Not sure where to start with all of this? Not to worry! At Awaken we have our students do drills similar to this one weekly. If you are training at home, head over to GymnasticBodies and check out their Handstand One course which is full of good information on dislocates and MORE.

 

 

Happy training!

 

 

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