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  1. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    I'm not saying that they never work, but they tend to produce pull ups with a lot of weaknesses. People who can't pull from dead hangs, other limited ROM, or poor form (scapular control, neck movement). From my perspective, the pull up is not the end goal. It's a movement that leads to other...
  2. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    This approach doesn't work for everyone and when it does, it often leaves gaps in developing strength throughout the full ROM. This is because the assistance provided by the band changes throughout the ROM and this is not an adjustable variable. You can't change where the least assistance is...
  3. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    Hanging, bodyweight rows, dumbbell rows (focus on activation and form), and eccentric (negative) chin ups. Build up to 30 second eccentric chin ups with full ROM (all the way to passive/dead hang). Build up to passive hangs for 60 second sets. Neutral grip is easier than chin ups (supinated)...
  4. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    Just because someone is well read doesn't mean that they always fall into "paralysis by analysis." The bicep compensating for the shoulder is very possible. I would suggest stretching your biceps and pec minor between every set of bench presses. If that doesn't work, get evaluated by a good...
  5. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    Again, incorrect. Gymnastics is a very objective sport, too objective if you ask some people. https://usagym.org/pages/events/pages/fig_scoring.html Ad hominem attacks won't get you anywhere.
  6. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    The Chinese have the luxury of specializing these kids from very young ages and being ruthless with them. They break many bodies before generating any of these "superstars." This is true in olympic weightlifting, gymnastics, handbalancing, and other sports. It's impressive to watch, but a sad...
  7. nealraj006

    Alcohol dosent cause weight gain

    You're looking at this "through a straw." There is much more to consider with this issue than weight gain(a flawed perspective, body fat levels are better, but don't tell the whole story). Changes in hormone levels, blood markers, nutrient depletion, and organ health must be considered with...
  8. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    That shows how little you know about gymnastics. It is most definitely a sport. Gymnastics is incredibly objective. Specific movements have specific point values and deductions are standardized. It's like in basketball, you either make the basket or you don't. This whole "discussion" is an...
  9. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    Yes, but I would not have that individual stop all bench pressing and only work on resting in a bodyweight squat position. Both can be addressed in a program, and neither is mutually exclusive of the other. Now, if you're talking about barbell squatting and being unable to sit in a squat, that...
  10. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    I prefer to think about fundamental human patterns (squatting, walking, crawling, brachiating, manipulating external objects, etc.). It is not something we were "designed to do," it is simply a pattern that we evolved with, and abandoning the squat is not the only factor when considering...
  11. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    Find other predominantly upper body things to do in the meanwhile. Surely you could afford to improve your grip strength. Get a copy of "Mastery of Hand Strength" by John Brookfield and work on some of that in place of lower body training. Grip strength helps with many things (deadlifts, arm...
  12. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    They're not a bad movement, but it depends on an individual's goals. For a bodybuilder or fitness enthusiast, they're not essential. Romanian deadlifts, deadlifts, back extensions, reverse hypers, glute-ham raises, and glute bridges are plenty of variety for the posterior chain.
  13. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    Get it repaired as soon as you can. Losing body fat is primarily controlled by diet, so don't worry about doing too much "exercise" for that purpose.
  14. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    It was in response to your post. The same approach can be used for the hip flexors, but again, there's no way of knowing for sure whether it will be effective through the internet. Try massaging the iliacus (notthe psoas) and doing glute max activation immediately after. Be cautious, as the...
  15. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    You're stating the obvious. Everyone has areas that store excess tension, which commonly leads to reduced mobility of certain joints. The question to be asked is WHY does this happen, and why is it different in different people? There are obviously some common areas for most people: calves...
  16. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    Problems like that require a proper assessment. There are a lot of possibilities, and without knowing enough, it would be useless advice. First off, what does squatting "better" mean? Better starting position for the deadlift in relation to what? Answering these questions require seeing how you...
  17. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    Tennis elbow is commonly a compensation of the wrist extensors for an insufficiency at the shoulder, commonly the lats. I would recommend doing some self-massage on the sore area of the muscles around the elbow for ~2 minutes, followed immediately after with some lat activation work. You can use...
  18. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    1. For strength training, accessory work is best reserved for "weak link" training. For hypertrophy work, it can help, but will contribute less than the main (compound) movements. There's a reason it is called "accessory." For beginners, there really aren't many weak links, considering how weak...
  19. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    It depends on the grade of the tear, but it's not as simple as letting it return to "normal" on it's own. The tear happened for a reason, and until that is addressed, problems will continue to happen. Smaller problems snowball into larger ones down the road. I can probably recommend a good...
  20. nealraj006

    STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

    You're a powerlifter, right? There's going to be a bigger difference between a low bar back squat and front squat than a high bar back squat and front squat. Durden, do you back squat with a low bar or high bar position? There's not much point (IMO) in doing both movements during the same week...
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