Is Full Body Enough For Grow?

[PenguinPablo]

be sure to hit your isolation exercises also

 

It's a major component in developing an aesthetic physique brah

Edited August 28 by PenguinPablo

[The Caretaker]

On 8/24/2024 at 0:03 AM, The Caretaker said:

As @Michael569 mentioned, my endurance is getting low on high weights. I do 110kg deadlift for 6 reps, which is decent for my size. However, I need to rest for 5-6m before every set, which used to be only around 3m. I want to add some 30m cardio on Tuesday and Thursday. What you could recommend? (note - I do 10.000 steps almost every day. I don't run out of energy or vitality, I just struggle with big weights).

Second, I don't really feel my abs during inclined sit-ups. It feels more like an aerobic exercise. It became even more evident when I tried Upper Abdominal Machine. My muscles were struggling and I finally had to push.

And last. Do I really need a belt? I use gloves with straps for deadlifts, and they do wonders for my grip. I don't want to cross the line of x2 my body weight.

@Michael569 By less frequency you mean days or reps? Also, do you have anything in particular to add to my questions?

@PenguinPablo Sure. I will focus on aesthetics later. I want some measurable progress right now. And with better strength, I will focus more on hypotrophy.

[Michael569]

4 hours ago, The Caretaker said:

By less frequency you mean days or reps?

Not sure which part of the response this pertains to but in general , I do 2 sessions per week where I used to do 3 - 4 before. I've now split my training into 

• 2 * boxing sessions (includes tons of HIIT, mobility, speed drills, occasional primal movement if I'm alone in the boxing gym etc) 
• 2 * weights (the above routine), some weeks only once
• 1 * 30-50K mountain biking (if weather permits), if not, weekend might be off time.  

My wife and I want to start attending a new gym with swimming pool so some of that might now get reshuffled in favour of swimming routine, maybe like 2 kilometres a week, not sure yet, I'm always looking for way to change variety to focus on all sorts of different things. I'm also looking forward to starting sauna in that new gym, I've been missing sauna for years. 

4 hours ago, The Caretaker said:

Also, do you have anything in particular to add to my questions?

which question exactly? 

[The Caretaker]

@Michael569 Got you. You do now less focus in gym strength and more on functional movement If I get I correctly.

Well, if in short:

Question 1 - After a heavy deadlift set I need to rest 5-6m. I want some form of cardio in days between the strength trainings to built my endurance. Is 30m or running 2 times a week good enough?
Question 2 - I've tried inclined sit-ups and Upper Abdominal Machine. From sit-ups I don't feel any abb activation (feels more like cardio), but from the machine I literally use the maximum load and can't progress much. What else I could try?
Question 3 - At which point I need a belt (if any)? I've used strips for dead lifts and they are a nice assist, but belt seems like a dangerous weight territory.

[Michael569]

2 hours ago, The Caretaker said:

After a heavy deadlift set I need to rest 5-6m.

Not necessarily that much. But depends on your recovery rate. Use your intuition and observe strength levels and fatigue. 

2 hours ago, The Caretaker said:

I want some form of cardio in days between the strength trainings to built my endurance. Is 30m or running 2 times a week good enough?

you can never go wrong with running  

2 hours ago, The Caretaker said:

I've tried inclined sit-ups and Upper Abdominal Machine. From sit-ups I don't feel any abb activation (feels more like cardio), but from the machine I literally use the maximum load and can't progress much. What else I could try?

try standard situps where you are not using any bench but you keep your feet on the ground instead of hooked to a bench. Keep your knees bent and travel backwards as slowly as possible, keeping your feet on the ground, not in the air. You'll usually fail to do more than 8 unless your core is extremely strong. 

3 hours ago, The Caretaker said:

At which point I need a belt (if any)? I've used strips for dead lifts and they are a nice assist, but belt seems like a dangerous weight territory.

I don't know the answer to this. You should be squeezing your abdominal wall quite hard when squatting and deadlifting which should almost be forming a belt around your core region but I'm not sure what the correct way to use belts is for an amateur lifter. Not sure about grip stripes either. Best check what experts on Youtube say 

[The Caretaker]

Quote

try standard situps where you are not using any bench but you keep your feet on the ground instead of hooked to a bench. Keep your knees bent and travel backwards as slowly as possible, keeping your feet on the ground, not in the air. You'll usually fail to do more than 8 unless your core is extremely strong. 

What is that core exercise called? I want to look it up.

 

Quote

I don't know the answer to this. You should be squeezing your abdominal wall quite hard when squatting and deadlifting which should almost be forming a belt around your core region but I'm not sure what the correct way to use belts is for an amateur lifter. Not sure about grip stripes either. Best check what experts on Youtube say

From what I've read I am on the margin where I could use one for deadlifts. But I will soon move more to hypertrophy and might return to pure strength much later.

Stripes are nice tho. For functional movement they are ass, but if your grips are a limit, I found them very useful. Especially with your workout where every exercise is a grip exercise 😂