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

[ballahb]

5'6

Aren't you the NTer who supposedly is Kevin Love's brother

Na, you got the wrong person bruh

 

[jkitty]

A lot of people don't hold the contraction either. I feel like that's a major part of the movement as well as a controlled eccentric. Dropping your shoulders after the peak seems like a good way to develop problems too.

See this a lot too. And a ton of people roll their shoulders instead of actually shrugging. I don't think they know the difference.

 

[SuperJ5]

Besides obvious rest, is there anything to do for hand pain due to excess stretching of the fingers when catching the clean? Figured I tweaked em when I dropped a clean last week. Only feel discomfort when catching a clean or front squatting. Been squeezing the s%#+ outta this tennis ball.

 

[Sir San Diego]

Day 1 is done. I'm back in it. Started with the easiest day: chest. I did two sets with 225 lbs on bench, one set of 12 and one of 10 and then dropped the weight down to 185 lbs for a last set. That tenth rep on set two was all struggle.

Then I did three more chest exercises: combination incline fly/chest press with dumb bells, high pulley chest fly and low pulley chest fly. For taking 8-10 solid months off, it didn't feel too bad.

The rest of the week, I'll dedicate to a day each to back, arms, legs and abs. I figure after a month of 5 days/week like that I'll be in decent shape and ready to step things up in month two.

I'm also doing an evening run 3 days a week for the first month. Gonna keep posting in here so y'all can shame me if I fall off.

 

[GTA 809]

I can't do pull ups. What exercises can I do to get strong enough for pull ups?

 

[SuperJ5]

I can't do pull ups. What exercises can I do to get strong enough for pull ups?

-Static holds at the top of the pull up for a few sets

-Eccentric pull ups where you jump up to the midway point of the pull up phase (chin above the bar basically) and lower yourself down as slow as you possibly can for a few sets.

-Heavy on the lat-pulldown with proper form.

-Switch to an easier grip to start off, chin up (under hand) or neutral grip. 

-But if your slightly overweight the obvious answer is to lose some body fat.  

 

[picasso swerve]

^

What he said.

And it may sound obvious, but just do them. Set a goal of say 25, and it doesnt matter how many seys it takes, just get to 25. Do the jump into a half pullup if you have to like he suggested. Theres a lot of people who can pull heavy on back day and cant do a decent amount of pullups, and these are not huge guy. Its cause they dont do them enough.

 

[oh you mad]

 

[Mark Antony]

Got flu or upper respiratory infection. Still wanna get a workout in though, sweat it out.

 

[freeze]

I can't do pull ups. What exercises can I do to get strong enough for pull ups?

arm strength and grip and back. do the lat pull down machine and rows.

 

[nealraj006]

I can't do pull ups. What exercises can I do to get strong enough for pull ups?

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), which are easier than pull ups (pronated). Train the easiest grip until you can manage a chin up. I don't like the lat pulldown.

 

[bigboss]

I don't like lat pulldowns either


Rows for the well you know

 

[heliumclinton]

Better hop on that assisted pull up machine lol

 

[picasso swerve]

Got flu or upper respiratory infection. Still wanna get a workout in though, sweat it out.

Word, throat was bothering me the weekend now im actually sick, left work early today cause I didnt wanna infect anyone else.

Thinking of poppin a Tylenol, nap, and do a late workout later. Problem is, its leg/shoulder day and that might be too much...

 

[Mark Antony]

It was leg day Friday, everything hurts now. I may just do some cardio.

 

[bwood056]

Hoodie and sweats.

Trimming up nicely.

 

[BranchLifestyle]

Got flu or upper respiratory infection. Still wanna get a workout in though, sweat it out.

You better clean all of the equipment you use...

 

[jkitty]

I don't like lat pulldowns either


Rows for the well you know

... For the bros lmao

 

[Mark Antony]

Yeah I'm not going, same reason I called out, wild inconsiderate.

 

[everysingletime]

Just do pullups with bands for assistance, and as you get stronger, take off a band.

Let's say you start off with a black band and a blue/red

As you get stronger, advance to a black and blue band,

then

take off the blue

then instead of using the black band, use two blues

then

blue/red

then just the blue

then just the red

then last but not least, voila, your first unassisted pullup

 

[urbetterthenme]

Yeah I'm not going, same reason I called out, wild inconsiderate.

u do better when u sick bruh

 

[picasso swerve]

Srs?

 

[baltimoregutta]

I did rows to get stronger at pull ups. I used to be stick at 8-10. I can easily do 15+ fresh now.

 

[maicolkickhead]

I have never done dumbell trap work.

Only dumbell trap work I do is seated bent over flys.

Barbell for trap work - wide grip, close grip, behind the back grip and watch them grow to the heavens above.

Funny...I dont do bb trap work, only db and I have great traps. I read some where that db trap work with your hands facing your body is far superior than bb trap work... cant recall where tho, t nation probably.

 

[bwood056]

Funny...I dont do bb trap work, only db and I have great traps. I read some where that db trap work with your hands facing your body is far superior than bb trap work... cant recall where tho, t nation probably.

I have a good set of traps

Didn't get there by doing dumbell work..

Edit because this is NT.


Heaviest:

Lightest:

You want big traps..

Get in the rack and get them..