The Official Gym & Fitness Thread

Those workout seshes sometimes end up being some of the best ones. Happened to me all 3 times last week lol. I had no desire to go workout but I got my ass up and in the garage, started rowing and picked up and felt great and had some good pumps

 

Then there’s others who say you need to let your CNS rest and rest days are more important than lift days.

 

Y’all need to chill lol supportive asses. I been doing a 3 on 1 off routine anyway lol

 

This is what I've been discussing with the fiance. She's having a hard time after her 2 shows... She knew God damn well she'd gain weight (because it's impossible not to after show) but it's fucking with her mind. I keep encouraging her and doing my best to be positive and reinforce some effort in the gym is better. I think since end of August she's put in 2 solid hard days.

It sucks, it does. It is a mental game... It affects me too, not gonna lie my workouts have suffered here and there... It's very difficult. All my energy is spent at work motivating my team, keeping my boss and my customers happy, keeping finances in line too..... Then I come home and tell my fiance she can do it, she's beautiful... You'll get back to it... I run out of energy for myself.

 

This is why you split your work outs by nervous system compartments. You do anterior, posterior, and brachial plexus on different days. Put cardio and active recovery on the days in between. This also includes sauna and massage time.

 

Same issues here. I started using a TENs unit and a massage gun, its been working wonders. All the aches and pain go away, and then I can get a good ride/run/lift in, or at the very least stretch and sleep well. I highly recommend both.

 

I have an older version of this unit:

https://www.compex.com/compex-sport-elite-2-0-muscle-stimulator-kit-with-tens

Its fucking cheating! I put it on in the morning when I'm doing my cycle routine to help me warm up faster.

 

When I had pneumonia I skipped LOL.

I mean serious illness not something minor and serious injury.

@broke_down is right active rest and recovery is best. Everyday doesn’t need to be a balls to the wall effort but having active rest days with low key cardio or resistance work it necessary.

I’ve been doing 7 days a week for the last couple months and feel better than when I rest.

Not doing anything is not ideal for recovery. You need blood flow to encourage healing and reduce inflammation.

I got yelled at by my ortho 5 days after my foot surgery because I wasn’t getting on the exercise bike yet. I was non weight bearing and on crutches being too lazy XD

 

Can you break this down further for someone who doesn’t know which muscle groups fall in to which category? I could probably figure most of it out but you seem quite knowledgeable on things so would like your input

 

Normally I ride my mountain bike on days off like today. But. Trails are muddy from the hurricane so I’m just chilling still lol but I usually do something every day and I’ll probably drag my ass to the gym later anyway and get a couple sets in

 

Yeah.

I'll give you something breif now, and then load up some pics and more details once I finish my ride. Consider this post incomplete for now.

Anterior chain refers to quads and abs, posterior chain refers to back erector muscles and gluts and hams. The brachial plexus is rotator cuff, arms and wrists.

Think high bar squat and leg extensions for anterior, finish with ads. Posterior is low bar squats, deadlifts, leg curls. Brachial plexus is all the upper body.

 

Do you get into road biking?

 

@broke_down I’m at the brewery right now listening to a dude rant about how he has a masters in biology and “science doesn’t prove shit”.

#wishyouwerehere XD

 

Nah. Too calm and controlled to be fun. Need a little adrenaline rush for me to enjoy cardio.

 

HA! Its because he has a masters and therefor never learned how to do science. Might also have something to do with his alcohol consumption. Unfortunately, science does have a tendency to take us further down a given rabbit hole instead of definitively answering anything. Although, this is more of an issue with the people doing the work, and not a lack of capability of the tools we have at our disposal.

 

So you would be against the
Chest/tri
Back/bi
Leg
Routine because it works upper body twice in a row ?

you’d be more of a push/pull/legs person? Curious to what your routine would be to work with what you’re saying

 

First of all, I take offense to your first statement.


Your second statement I agree with.
Unfortunately I think its the power of politics and what ever is the most lucrative gets all the grants.

 

Push/pull is a chest/tri back/bi split

Anterior is your front half, posterior the back half. So slice your body down the middle.

I’m curious as to the reasoning behind it from the neurologist perspective.

 

Ok fellas, here is a more complete post.

This is a pretty damn good chart to follow, short of photocopying some pages from my text books:


The motor pathways in this diagram are grouped this way in your brain as well, and travel together through your spinal cord. If you were to focus on one group a day at gym, the idea is the others are resting in the context of CNS and muscles/connective tissues. You get three main groups for your big muscles: the brachial plexus, sacral plexus, and lumbar plexus. The others work accessory muscles. The pudendal works your genitals and rectum. Thought experiment, if the same nerve is responsible for sensation in your gentiles and ass, can you think of a way to improve your sex life? Hehehe. In the context of training, this translates to working similar CNS groups so that a given group is resting for a couple days a week while you are working other groups.

The big muscles innervated by your sacral plexus, which we refer to as the posterior chain, are your superior and inferior gluts and hamstrings and calfs. While not directly innervated by the sacral plexus, your back erectors are almost always worked in the exercises necessary to work your sacral plexus, so these get grouped together based on bio-mechanics and not innervation. These are efficiently worked by low bar squats and dead-lifts.

The lumbar plexus, aka the anterior chain, innervates your whole pelvis and psaos muscles, which is why I like to group these with abs, as well as your thigh abductors and quads. Work these with high bar squats and leg extensions, plus the leg abductor/adductor machine.

The brachial plexus is both push and pull in your upper body and your rotator cuff. Bench and pull ups are great compound exercises. Military press, etc. Three way shoulders, and of course all the iso movements people like to do.

In terms of how you want to split your exercises to maximize your workouts, that is 100% based on your goals. I personally train for activities. I am a climber and ski mountaineer. I need lots of endurance, and lots of power endurance. I train each group once a week, with a non-lifting day in-between each. The non lifting days are spent on cardio and active recovery.

 

get a PhD, let me know if you change your mind.