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Iron Heart Fall/Winter 2025 Collection Preview - Now Live

Lifter problems

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  • G
    Graeme
    啓蒙家
    Joined: 30 Mar 2012

    I'm currently using Dr Dani Antonellos as a coach. She's an osteopath and WBFF competitor, who works with Dr Andrew Lock, a genius physio and man mountain. My programme is focused on improving my back, which has been trashed by two years of lockdowns that the State of Victoria endured.

    So far it seems to be going well. Dr Lock's theory is that most injuries are caused by weaknesses, imbalances, or poor technique, and that focusing on building up strength will cure most problems. I'm doing activation exercises, which no doubt will make me look like a complete idiot to any gym-crushes, and a lot of unilateral work, but things are slowly improving.

    But, as @EdH and @iammortalcombat said, lifting heavy is good for you if you do it correctly.

    last edited by 3 Apr 2022, 07:29 1 Reply Last reply Reply Quote 0
    • T
      the246guy
      Haraki san Prodigy
      Joined: 8 May 2016

      Came up with this Forearm trainer to do some exercises for the foream!

      I just now need to add a weight plate to it!

      IH-555N | IH-666S-21 | IH-777D | IH-666 XHS | IHG-035 | IHB-06 | IH-721-KHA
      IHSH-251 | IHSH-07 | IHSH-246 * 2

      last edited by 6 Apr 2022, 08:48 1 Reply Last reply Reply Quote 0
      • N
        Nik
        Raw and Unwashed
        Joined: 12 Nov 2020

        Bought a small dumbbell set and pull up bar for home strength workouts after my coach advised doing them twice a week in addition to the running, swimming, and biking as I prepare for a 100k ultramarathon and 70.3 Ironman this summer.

        last edited by 6 Apr 2022, 10:20 1 Reply Last reply Reply Quote 0
        • T
          the246guy
          Haraki san Prodigy
          Joined: 8 May 2016

          I'm not sure if this is an appropriate thread. Is anyone having experience with using a Concept2 rower for home training? I'm considering getting one as I have learnt that with a rower device, you get to work out your whole body at once. So I'm serously considering getting one, perhaps the concept2 model D!

          IH-555N | IH-666S-21 | IH-777D | IH-666 XHS | IHG-035 | IHB-06 | IH-721-KHA
          IHSH-251 | IHSH-07 | IHSH-246 * 2

          last edited by 6 Apr 2022, 10:29 1 Reply Last reply Reply Quote 0
          • T
            tody
            啓蒙家
            Joined: 24 Feb 2021

            Somewhere on here, the Concept 2 has been discussed already.
            As an ex-rower who now uses this machine 5-6 times a week, I strongly encourage you to try it out. There are lots of youtube-videos on the correct rowing technique, and when pairing the monitor with a hf-monitor and your phone, you can store all your workouts online. Concept 2 offers great challenges, too.
            If you're getting one, try to find a used machine. They are nearly indestructible, my Dad has a Model A and B, I have a model C and D. You can also get all spare parts from concept2.

            last edited by 6 Apr 2022, 10:56 1 Reply Last reply Reply Quote 0
            • T
              the246guy
              Haraki san Prodigy
              Joined: 8 May 2016

              @tody Thanks for the reply. The important thing that I want to know is if the rower device is effective for a full body workout? It is atleast what the internet claims and which is why I'm interested to get one. I tried finding one used, but the price difference is not that much compared to a new.

              IH-555N | IH-666S-21 | IH-777D | IH-666 XHS | IHG-035 | IHB-06 | IH-721-KHA
              IHSH-251 | IHSH-07 | IHSH-246 * 2

              last edited by 6 Apr 2022, 11:24 1 Reply Last reply Reply Quote 0
              • S
                spitfiredealer
                Raw and Unwashed
                Joined: 8 Apr 2013

                I have one and use it mostly in CrossFit training. One of the best purchases I have made from a fitness point of view

                last edited by 6 Apr 2022, 13:22 1 Reply Last reply Reply Quote 0
                • J
                  JDelage
                  啓蒙家
                  Joined: 13 Jan 2012

                  I have a Concept2 rower and they're great. You need to learn the proper technique, but it's not very complicated (you do need to look it up).

                  It is a reasonably complete body workout, but it's more of an endurance workout than a strength workout. If you're reasonably fit, it doesn't replace weights.

                  last edited by 6 Apr 2022, 15:11 1 Reply Last reply Reply Quote 0
                  • T
                    the246guy
                    Haraki san Prodigy
                    Joined: 8 May 2016

                    Thanks for the suggestion. I just came back from a local shop that had the Concept2 in display. Tried it for a few minutes and looks like it is indeed a full body workout (well at least 85%). I have a few weights that I can use for the strength. I think if I go for the Concept2, I can complement it for my lack of physical activity during winter.

                    IH-555N | IH-666S-21 | IH-777D | IH-666 XHS | IHG-035 | IHB-06 | IH-721-KHA
                    IHSH-251 | IHSH-07 | IHSH-246 * 2

                    last edited by 6 Apr 2022, 17:23 1 Reply Last reply Reply Quote 0
                    • T
                      tody
                      啓蒙家
                      Joined: 24 Feb 2021

                      have a look at this youtube channel, it may give you some insights:

                      last edited by 6 Apr 2022, 17:40 1 Reply Last reply Reply Quote 0
                      • J
                        JDelage
                        啓蒙家
                        Joined: 13 Jan 2012

                        That one is good too:

                        I like his 30 days of 30 mn series, which started last november:

                        last edited by 6 Apr 2022, 19:21 1 Reply Last reply Reply Quote 0
                        • D
                          Dmart
                          啓蒙家
                          Joined: 24 Mar 2021

                          The rowers are nice. Is it a full body workout? It depends on what you expect. If you want to be somewhat in shape and fit, yes. Do you want to get big and strong, then certainly not, since you need way more resistance to increase strength and muscle.

                          last edited by 6 Apr 2022, 19:39 1 Reply Last reply Reply Quote 0
                          • topic:timeago-later,2 years
                          • FlavourFadeF
                            FlavourFade
                            Raw and Unwashed
                            Joined: 15 Jan 2024

                            Long time no post here. Did my first crossfit competition yesterday. Did not make it top 3 but my goal was to make it through the day without dying. Proud to achive this after about 4 months training.

                            PXL_20240504_090643899.jpg PXL_20240504_121416247.PORTRAIT.jpg IMG-20240504-WA0001.jpg

                            Insta: free_the_fades

                            wtb:
                            The Pale Rider XXL

                            last edited by FlavourFade 5 May 2024, 10:37 5 May 2024, 10:35 flannel slutF 1 Reply Last reply 5 May 2024, 13:48 Reply Quote 7
                            • neph93N
                              neph93
                              見習いボス
                              Joined: 18 Aug 2014

                              Congratulations! What kind of routimes were you put through?

                              “Some of those that work forces
                              Are the same that burn crosses”

                              • Virginia Woolf
                              last edited by 5 May 2024, 11:23 1 Reply Last reply Reply Quote 1
                              • FlavourFadeF
                                FlavourFade
                                Raw and Unwashed
                                Joined: 15 Jan 2024

                                Thanks Neph! We started with burpee shuttle runs (5-10-15-20-25) and heavy rope jumps (20-40-60-80), then deadlifts (80-130kg, could have gone up to 150 but that was beyond my limits yesterday) and ended with snatches and leg raises.

                                All outside with sunny 20 degrees celsius and just a little rain in the afternoon.

                                I went to the gym for 15 years but lost the motivation last year and never trained with great progress or a reason, just to do something. But what I achieved with under half a year of supervised training in small groups with a familylike atmosphere changed my life completely.

                                Insta: free_the_fades

                                wtb:
                                The Pale Rider XXL

                                last edited by 5 May 2024, 11:36 flannel slutF 1 Reply Last reply 5 May 2024, 13:50 Reply Quote 2
                                • mclaincauseyM
                                  mclaincausey
                                  見習いボス
                                  Joined: 12 Apr 2013

                                  Please share your leg day anti-DOMS strategies here. I’ve been doing a sauna/steam/plunge thing but would like to see what else I can do.

                                  Think it, be it.

                                  last edited by 5 May 2024, 12:17 G 1 Reply Last reply 5 May 2024, 14:16 Reply Quote 0
                                  • FlavourFadeF
                                    FlavourFade
                                    Raw and Unwashed
                                    Joined: 15 Jan 2024

                                    My routine is before workout

                                    -stretching whole body with holding every position at least two minutes

                                    • 3-5 minutes bike or rowing machine moderate Speed
                                    • 10-15 minute warm up with light weighted lunges, jumps and squats

                                    Then try to do my sets as clean and focused as possible

                                    After every set I stretch my inner and front thighs

                                    When finished I don't do anything special but a quick stretch next morning

                                    Insta: free_the_fades

                                    wtb:
                                    The Pale Rider XXL

                                    last edited by 5 May 2024, 12:24 1 Reply Last reply Reply Quote 0
                                    • Y
                                      yannis
                                      Haraki san Expert
                                      Joined: 26 Aug 2020

                                      Doms in general has alot to do with frequency of training. The more frequently you train the less you feel it assuming that you do a good job mudulating volume and intensity so you dont get into overtraining issues. A cold plunge if you can stand it has some merit in terms of aiding to doms also. If i squat once a wek I usually get sore. 3x per week and most of that goes away specially if you are doing this consistently. Also avoinding reps near or at failure will help control doms and frankly often use of those kind of reps is not really productive. And finally reps range and total volume per workout. With training multiple times per week you do less volume but more times per week. I very rarely get sore anymore and i lift 5 to 6 days per week.

                                      last edited by 5 May 2024, 12:34 1 Reply Last reply Reply Quote 0
                                      • mclaincauseyM
                                        mclaincausey
                                        見習いボス
                                        Joined: 12 Apr 2013

                                        Thanks! I don’t think I’ll be able to change my schedule which is one hard and one lighter LD per week. I’ll think about rearranging and blending legs into other workouts. I have too many competing fitness concerns to address and not enough time so it could be tough. I do the cold plunge thing for sure.

                                        Think it, be it.

                                        last edited by 5 May 2024, 12:55 1 Reply Last reply Reply Quote 0
                                        • FlavourFadeF
                                          FlavourFade
                                          Raw and Unwashed
                                          Joined: 15 Jan 2024

                                          What split are you on? Maybe go full body or upper/under, that way you can train legs more. Also instead of warming up on bike or similar you could do lunges and rope jumps, that attacks your legs every workout

                                          Insta: free_the_fades

                                          wtb:
                                          The Pale Rider XXL

                                          last edited by 5 May 2024, 12:59 mclaincauseyM 1 Reply Last reply 5 May 2024, 13:20 Reply Quote 0
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