The Weightlifters Thread

#2,101
#2,101
Good 15 minute basement workout a few minutes ago. Better than I've had at the gym lately.

warmup--jumping jacks and various situps
pushups--50
everlast ufc heavy bag--400 punches in 3 minutes
30 second rest
lateral raises with light weight--25
pushups--40
situps
heavy bag 300 punches in 2 minutes

then repeat one more sequence

Ended up with 1000+ heavy bag punches, @ 100 pushups, @ 75 lateral raises, 100 jumping jacks, and some situps. Finished in 4 songs from old Alice n Chains cd in an old stereo and am jacked up right now.
 
#2,102
#2,102
pl3 said:
Good 15 minute basement workout a few minutes ago. Better than I've had at the gym lately.

warmup--jumping jacks and various situps
pushups--50
everlast ufc heavy bag--400 punches in 3 minutes
30 second rest
lateral raises with light weight--25
pushups--40
situps
heavy bag 300 punches in 2 minutes

then repeat one more sequence

Ended up with 1000+ heavy bag punches, @ 100 pushups, @ 75 lateral raises, 100 jumping jacks, and some situps. Finished in 4 songs from old Alice n Chains cd in an old stereo and am jacked up right now.
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How do you count to 400? Just an estimate?
 
#2,103
#2,103
nbakerld said:
How do you count to 400? Just an estimate?
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Kindof, but it's close. I do a 2,4,6,8,10 count and try to keep track. I punch in a one/two combo and switch from righty to lefty to get a good shoulder and hip turn.

I've been doing it enough from time to time that I know my pace as well. I'll average between 125 to 150 punches per minute and go full out the last 30 seconds of the set.

This is a bag that gives as you hit it and i can get a good rhythm too. I don't think my wrists could take a true heavy bag. I use the ufc gloves and by the end, my knuckles are hurting pretty good.

I wish I could include kicks, but I don't want my groin to pop out and hit me in the face.
 
#2,104
#2,104
pl3 said:
Kindof, but it's close. I do a 2,4,6,8,10 count and try to keep track. I punch in a one/two combo and switch from righty to lefty to get a good shoulder and hip turn.

I've been doing it enough from time to time that I know my pace as well. I'll average between 125 to 150 punches per minute and go full out the last 30 seconds of the set.

This is a bag that gives as you hit it and i can get a good rhythm too. I don't think my wrists could take a true heavy bag. I use the ufc gloves and by the end, my knuckles are hurting pretty good.

I wish I could include kicks, but I don't want my groin to pop out and hit me in the face.
Click to expand...

Just get some handwraps. They're like 5 bucks.

EDIT: also, why ufc gloves? I would recommend using 16oz boxing gloves for two reasons:
(a) the extra weight of the gloves requires your upper body to work harder. It doesn't sound like much, but you'll notice the difference. You can even tell a difference between 12oz gloves and 16oz gloves.
(b) it won't hurt your knuckles at all.

I used to box a little bit, and I still hit the heavy (and speed) bag all the time just for the workout. I don't count my punches, though. I just do it by time.

If I'm needing to squeeze in a quick workout, one go-to routine that I'll do is this:
-Heavy Bag, 3 minutes
-Pistol Petes, 30*
-Ab roller, 30**

Repeat times 3. Out of there in 20 minutes and with a nice little oxygen buzz.

_____________
*I'm not sure what the actual name is for this exercise. I sort of made it up myself. Basically I'm doing jump-lunges back and forth and passing a 16lb kettle weight between my legs each time. Does this make sense? I named them Pistol Petes because it kinda looks like a basketball dribbling drill that he (probably) did.
**You can insert any other upper body, non-cardio exercise here. This exercise is really more of a placeholder. After you finish each set of Pistol Petes, you're going to be completely winded and unable to start back straight on the heavy bag. So I insert an upper body exercise here.
 
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#2,106
#2,106
kidbourbon said:
Supersets are the law!
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Good points on your punching routine. I do situps in between as well for a filler. I also punch by time as well, but will do a count sometimes to try to get some extra ones in. One thing for sure, if you attack the bag, it's a great shoulder/back/arm/cardio workout.

I use the other gloves because of the wrist support I feel they give me. It's not a true heavy bag, so my hands don't hurt too bad. I don't want to wrap my wrists or hands to hit, so the UFC gloves without fingers are an easy fit.
 
#2,107
#2,107
kidbourbon said:
Supersets are the law!
Click to expand...

So there are people who are convinced you should only do supersets for opposing muscle groups (bi's/tri's or chest/back), and others who are convinced it's only useful to do supersets on the same muscle (Example: EZ-curls w/ hammer curls).

I find value in both. What say ye?
 
#2,108
#2,108
BTW, have you guys heard of this kid, Liam Hoekstra? He has a Myostatin deficiency and it makes his muscles grow like crazy. He has 40% more muscle than kids his age. I hope science can bottle some Myostatin deficiency for me.

[youtube]http://www.youtube.com/watch?v=CDllYLasHxU[/youtube]
 
#2,109
#2,109
nbakerld said:
BTW, have you guys heard of this kid, Liam Hoekstra? He has a Myostatin deficiency and it makes his muscles grow like crazy. He has 40% more muscle than kids his age. I hope science can bottle some Myostatin deficiency for me.
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Just wait til the recruiting forum catches on to this. They will start a thread on him
 
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#2,111
#2,111
golfballs03 said:
Don't they say the concern is that strong muscles in kids like that will hamper bone growth?
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Yes, and damage the growth plates, where ligaments are attached to the end of bones. If there is an early injury there, it can become a defect. Larger muscles will stress the soft tissue too much in kids, and they can lose their elasticity, which helps prevent many injuries that would put me in the hospital.
 
#2,112
#2,112
nbakerld said:
So there are people who are convinced you should only do supersets for opposing muscle groups (bi's/tri's or chest/back), and others who are convinced it's only useful to do supersets on the same muscle (Example: EZ-curls w/ hammer curls).

I find value in both. What say ye?
Click to expand...

Imo, you should always change it around.
 
#2,113
#2,113
nbakerld said:
So there are people who are convinced you should only do supersets for opposing muscle groups (bi's/tri's or chest/back), and others who are convinced it's only useful to do supersets on the same muscle (Example: EZ-curls w/ hammer curls).

I find value in both. What say ye?
Click to expand...

I also find value in both, it probably just depends on the person.
 
#2,114
#2,114
golfballs03 said:
Don't they say the concern is that strong muscles in kids like that will hamper bone growth?
Click to expand...

I can't find anything about him facing harmful side effects. Specifically all I've read is someone claiming he has no heart problems or other side effects.

Found this in the process. I don't know what it is, but I've heard of a German kid who is older (2004) with the same condition, so I'm wondering if this is him. This kid is a monster.

[youtube]http://www.youtube.com/watch?v=AAWJX2klBcI[/youtube]
 
#2,115
#2,115
nbakerld said:
I can't find anything about him facing harmful side effects. Specifically all I've read is someone claiming he has no heart problems or other side effects.

Found this in the process. I don't know what it is, but I've heard of a German kid who is older (2004) with the same condition, so I'm wondering if this is him. This kid is a monster.
Click to expand...

growing bones becomes essentially "muscle bound" and their growth is stunted.
 
#2,116
#2,116
golfballs03 said:
growing bones becomes essentially "muscle bound" and their growth is stunted.
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I've always heard this. It's something I've never questioned, so I guess now it's time to question it. Is there good science behind this, or just one of those things people widely believe?
 
#2,117
#2,117
nbakerld said:
I've always heard this. It's something I've never questioned, so I guess now it's time to question it. Is there good science behind this, or just one of those things people widely believe?
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I don't know. I don't recall where I heard this from. Maybe that's why they say the kid will only be 5'6"?
 
#2,118
#2,118
golfballs03 said:
I don't know. I don't recall where I heard this from. Maybe that's why they say the kid will only be 5'6"?
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I just found something (not entirely scientific). It's interesting that it says the stunted growth notion is created by the confusion of cause and effect. Short people tend to put on muscle easier, so we think muscle building makes you short.

It claims the only way you can stunt your growth through lifting weights is by fracturing growth plates. It links to a US government study showing 50% of growth plate fractures come from recreational sports and weight lifting was not directly implicated in any growth plate fractures in this study. So it seems we may have an irrational fear that weights specifically stunt growth.

Does weight lifting stunt growth?
 
#2,120
#2,120
nbakerld said:
I just found something (not entirely scientific). It's interesting that it says the stunted growth notion is created by the confusion of cause and effect. Short people tend to put on muscle easier, so we think muscle building makes you short.

It claims the only way you can stunt your growth through lifting weights is by fracturing growth plates. It links to a US government study showing 50% of growth plate fractures come from recreational sports and weight lifting was not directly implicated in any growth plate fractures in this study. So it seems we may have an irrational fear that weights specifically stunt growth.

Does weight lifting stunt growth?
Click to expand...


ligament/tendon tears occur all the time in weight training. A ligament can avulse from the bone when being torn, which brings bone with it as it tears. This is not really different than a fracture.
I'm surprised the 50% number isn't higher. There aren't any young kids being tested while weight training because they don't weight train.
 
#2,123
#2,123
Spartacavolus said:
ligament/tendon tears occur all the time in weight training. A ligament can avulse from the bone when being torn, which brings bone with it as it tears. This is not really different than a fracture.
I'm surprised the 50% number isn't higher. There aren't any young kids being tested while weight training because they don't weight train.
Click to expand...

That website was saying similar stuff. When you are old, your growth plates are stronger than ligaments, so ligaments get the damage, but in adolescents their ligaments are stronger than the growth plates.

It also said fractured growth plates may only become a problem if they go untreated.

I agree that probably weight training kids weren't tested (or the sample was likely small). My point is we aren't keeping kids out of sports because of concerns about stunting growth, so maybe we should look into that, or accept the weightlifting concern as exaggerated.
 
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