any of y'all into working out?

[TheSutterDynasty]

Originally Posted by V

I'm tired of killing myself on squats (ass to grass) and then watch some guy throw an extra 50 lbs on the bar and start half repping their squats. I don't know why it bothers me, but it does.

Considering the majority of people have hips that are too deep to full squat, you shouldn't be bothered.

[blankall]

Originally Posted by burnin_vernon

How many here are 40 and over and lifting weights? I'm on the wrong side of 30 and after the single best year of my lifting that saw me beat all my PRs in everything, I'm starting to feel tendinitis in my left arm, sharp elbow pain on the right, and overall weakness in almost every exercise except deadlifts.

Granted this all started in the last month, when I began cutting calories and focusing on cardio more, but today, my squat was 25 lbs less than it was a month ago! Does cutting effect strength that much?

I am beginning to rethink weightlifting. I've never had the goal of being musclebound or anything but what keeps me motivated is besting the previous week's lifts. I've gotten noticeably more muscular in the last year but I think this is it for me. I don't believe I will hit anymore PRs, and that's okay, but I do have a need to constantly improve my fitness going forward to motivate me.

Yes cutting will definitely affect strength that much...particularly for lifts like deadlifts and squats. Those lifts are very dependent on mass. Losing 5-10lbs, even if its all fat, will typically result in losses in the major lifts.

Cutting also means a calorie deficit, which means your muscles are not full of nutrients like they would be if you were on a calorie surplus.

That being said, a lot of people make the decision your making at your age. When you're 21 and undersized everyone wants to put on mass. When you're 30 the opposite issue typically becomes a problem.

Also, constantly hitting PRs just isn't possible. Injuries and fatigue will eventually catch up with you. Everyone has natural limits.

[Azure]

Originally Posted by TheSutterDynasty

Considering the majority of people have hips that are too deep to full squat, you shouldn't be bothered.

Exactly. A full squat is very hard to do properly and you don't need to actually full squat to gain all the benefits of squatting.

[Goodlad]

Originally Posted by burnin_vernon

How many here are 40 and over and lifting weights? I'm on the wrong side of 30 and after the single best year of my lifting that saw me beat all my PRs in everything, I'm starting to feel tendinitis in my left arm, sharp elbow pain on the right, and overall weakness in almost every exercise except deadlifts.

Granted this all started in the last month, when I began cutting calories and focusing on cardio more, but today, my squat was 25 lbs less than it was a month ago! Does cutting effect strength that much?

I am beginning to rethink weightlifting. I've never had the goal of being musclebound or anything but what keeps me motivated is besting the previous week's lifts. I've gotten noticeably more muscular in the last year but I think this is it for me. I don't believe I will hit anymore PRs, and that's okay, but I do have a need to constantly improve my fitness going forward to motivate me.

I'm 37 and recently went through something very similar. I've always been in pretty good shape, but never completely looked it. I decided that I finally wanted to have a six-pack, so did a cutting diet and switch my workout routine from Crossfit (with an emphasis on strength training) to the Insanity:Asylum program.

Between the high intensity cardio and a strict caloric deficit diet I managed to lose 20 lbs over the course of two months. When I switched back to Crossfit I took a week to reacquaint myself with the barbell then tried a 1RM test on squat, deadlift, and bench press. Turns out I lost 30 lbs on squat, 50 lbs on deadlift and 25 lbs on bench press.

The good news is I got the six pack, and now with a stricter diet with a slight caloric excess it only took me a few months to get the strength back, and I've managed to hang onto the six pack as well. I think part of it was lack of energy from the lower calorie diet, and part was just not having the same muscle coordination after spending that much time away from the bar.

I know this is all anecdotal, but I hope it helps

[V]

So I don't even have to go to 90 degrees to gain all the benefits of the squat?

[Azure]

https://www.t-nation.com/training/sq...e-final-answer

https://www.t-nation.com/training/do...o-squat-deeply

[TheSutterDynasty]

Originally Posted by V

So I don't even have to go to 90 degrees to gain all the benefits of the squat?

Well it's virtually impossible to study the differences between going full depth squat vs 90 in a variety of people.

Think about it; you'd have to take hundreds (probably thousands) of people, control exactly what they're doing in the gym and eating (among all the other things that impact lifting/strength/etc), and have the only difference being squat depth. Then you'd have to have a reliable measure that takes genetic differences into account, injuries, etc.

EMG studies show the only thing in a deeper squat that's more activated is glute max.

You should go as deep as your hips allow you to. I don't know about you, but risking a lumbar spine injury for gains you'll never know the difference of isn't worth it. There are probably hundreds of things you can do for better gains over the difference of full vs parallel (or partial, if needed) squats.

Plus one injury you're off for 6 weeks and lost any gains anyway.

[Party Elephant]

Today I had one of those classic annoying gym experiences. I was doing a set on one of the machines and bench presses were up next. Just as I'm starting my last set, some Chad goes and takes the one and only bench. That's just bad luck so I wasn't annoyed or anything. But then, he gets up but leaves his towel, phone and water bottle on the bench, and goes and does a set of leg presses. This is at 4pm when the place is pretty busy. Then he comes back, does another set of bench presses, then goes and sits on yet ANOTHER station, only this time he just sits there and plays with his phone for 2 minutes. His towel and stuff were on the bench for like 15 minutes and he only did 3 damn sets!

Some people just have no self awareness.

[blankall]

Originally Posted by Party Elephant

Today I had one of those classic annoying gym experiences. I was doing a set on one of the machines and bench presses were up next. Just as I'm starting my last set, some Chad goes and takes the one and only bench. That's just bad luck so I wasn't annoyed or anything. But then, he gets up but leaves his towel, phone and water bottle on the bench, and goes and does a set of leg presses. This is at 4pm when the place is pretty busy. Then he comes back, does another set of bench presses, then goes and sits on yet ANOTHER station, only this time he just sits there and plays with his phone for 2 minutes. His towel and stuff were on the bench for like 15 minutes and he only did 3 damn sets!

Some people just have no self awareness.

A major issue is that gyms just never have enough benches or squat racks.

It's now become trendy to do crappy squats or worse yet, do should presses or bicep curls in the rack. Deadlifts I forgive as there usually isn't a free bar to do them with.

Seriously every weight room needs four benches and five squat racks.... And maybe two deadlift stations.

[V]

Originally Posted by blankall

A major issue is that gyms just never have enough benches or squat racks.

It's now become trendy to do crappy squats or worse yet, do should presses or bicep curls in the rack. Deadlifts I forgive as there usually isn't a free bar to do them with.

Seriously every weight room needs four benches and five squat racks.... And maybe two deadlift stations.

Haha, I've never seen someone do curls in the squat rack, but I'd probably lose my #### if I saw that on leg day.

[undercoverbrother]

Bump.

I am looking for suggestions on a core routine. Nothing too long or drawn out. Focus on functional movement.

[blankall]

Originally Posted by undercoverbrother

Bump.

I am looking for suggestions on a core routine. Nothing too long or drawn out. Focus on functional movement.

Squats.

[undercoverbrother]

Originally Posted by blankall

Squats.

Doing them 3 times a week already and dead lifts as well.

[DoubleF]

Originally Posted by undercoverbrother

Bump.

I am looking for suggestions on a core routine. Nothing too long or drawn out. Focus on functional movement.

I did lunges and foam rolling because my IT bands are screwed up. Squats, dead lifts and free weights were the other stuff I did when I had my membership.

You could try freeletics too.

If I could... I'd personally love to add swimming to a work out. Cold water for aid in cooling off and enough resistance for good cardio/stamina testing.

[blankall]

Originally Posted by undercoverbrother

Doing them 3 times a week already and dead lifts as well.

If you're doing squats and deadlifts, that should develop your core nicely.

Doing exercises like situps is a waste of time....

Maybe do some planks and kettle bell swings, if you think your core is lacking. Ultimately, IMO the squats and deadlifts should do the job. If your core is lacking just go light on them until the core catches up to the legs.

[Sainters7]

Originally Posted by blankall

A major issue is that gyms just never have enough benches or squat racks.

Seriously every weight room needs four benches and five squat racks.... And maybe two deadlift stations.

Yeah, I don't even bother with squats, because I know I'll never get one of those stations (at least not regularly enough to include it in my normal rotation), they're always taken. Actually on that note, in my experience, the single hardest machine to lock down is the pectoral fly, it's forever occupied...I know that station has nothing to do with core, but just sayin.

I've noticed the single busiest day of the week at gyms is Monday during peak time, probably from everyone wanting to burn off all the booze & pub food they had all weekend. So I've turned Monday into my weekly "off day" to avoid the chaos. On the flip side, Fridays after work is the best, especially as we get into warmer weather. Most people hitting the pub right after work I'm guessing.

Love my Friday after work gym sesh. Finally not feeling rushed because you can stay up late, and you almost got the whole place to yourself.

[undercoverbrother]

Originally Posted by blankall

If you're doing squats and deadlifts, that should develop your core nicely.

Doing exercises like situps is a waste of time....

Maybe do some planks and kettle bell swings, if you think your core is lacking. Ultimately, IMO the squats and deadlifts should do the job. If your core is lacking just go light on them until the core catches up to the legs.

The core isn't holding me back, but at 44 my back/core starts to feel it during rugby season. I use to do a lot of good mornings.

I was just seeing if there was any thoughts/ideas/suggests to "keep it interesting".

Originally Posted by Sainters7

Yeah, I don't even bother with squats, because I know I'll never get one of those stations (at least not regularly enough to include it in my normal rotation), they're always taken. Actually on that note, in my experience, the single hardest machine to lock down is the pectoral fly, it's forever occupied...I know that station has nothing to do with core, but just sayin.

I've noticed the single busiest day of the week at gyms is Monday during peak time, probably from everyone wanting to burn off all the booze & pub food they had all weekend. So I've turned Monday into my weekly "off day" to avoid the chaos. On the flip side, Fridays after work is the best, especially as we get into warmer weather. Most people hitting the pub right after work I'm guessing.

Love my Friday after work gym sesh. Finally not feeling rushed because you can stay up late, and you almost got the whole place to yourself.

Work in.

When I was at a busy gym, I use to ask all the time if I could jump in when a fella is working out alone on the rack and people would ask me.

I am lucky I know work out at a gym that never has anyone in it, I never have to wait for equipment.

[rotten42]

Originally Posted by burnin_vernon

How many here are 40 and over and lifting weights? I'm on the wrong side of 30 and after the single best year of my lifting that saw me beat all my PRs in everything, I'm starting to feel tendinitis in my left arm, sharp elbow pain on the right, and overall weakness in almost every exercise except deadlifts.

Granted this all started in the last month, when I began cutting calories and focusing on cardio more, but today, my squat was 25 lbs less than it was a month ago! Does cutting effect strength that much?

I am beginning to rethink weightlifting. I've never had the goal of being musclebound or anything but what keeps me motivated is besting the previous week's lifts. I've gotten noticeably more muscular in the last year but I think this is it for me. I don't believe I will hit anymore PRs, and that's okay, but I do have a need to constantly improve my fitness going forward to motivate me.

I'm 51 and I'm doing the opposite. I changed from doing a majority of cardio and some weights to scaling back my cardio and doing more weight. I feel much better. I find I can regulate my weight much easier too. I workout with a trainer so he has me mixing up my routines quite a bit so I don't hit a wall with it all.

[Weitz]

Originally Posted by Sainters7

Yeah, I don't even bother with squats, because I know I'll never get one of those stations (at least not regularly enough to include it in my normal rotation), they're always taken. Actually on that note, in my experience, the single hardest machine to lock down is the pectoral fly, it's forever occupied...I know that station has nothing to do with core, but just sayin.

I've noticed the single busiest day of the week at gyms is Monday during peak time, probably from everyone wanting to burn off all the booze & pub food they had all weekend. So I've turned Monday into my weekly "off day" to avoid the chaos. On the flip side, Fridays after work is the best, especially as we get into warmer weather. Most people hitting the pub right after work I'm guessing.

Love my Friday after work gym sesh. Finally not feeling rushed because you can stay up late, and you almost got the whole place to yourself.

I usually do legs on friday as everyone else is doing tri's and bi's prior to hitting the club.

[Azure]

Keeping muscle mass as you get older is obviously important as well and cardio won't help you do that one bit.