Underhand Vertical Pullapart - 2 sets - 3 springs - Did 12+ reps with relative ease
Overhand Vertical Pullapart - 2 sets - 3 springs
Horizontal Pullapart - 1 set, followed by mechanical drop set of Underhand Vertical Pullapart - 2 springs
Horizontal Pullapart - 1 backoff set w/ 1 spring - This was too easy so I might just repeat the set + mechanical drop set next time.
Back Press - 2 sets - 4 springs - Stopped first set at 12 reps, thinking I'd bank reps for the 2nd set.
Sideway (Tricep) Extension - 2 sets - 3 springs
Overhead Tricep Extension - 1 set - 1 spring - Felt light, but managed less than 10 reps per arm.
Reverse Curl - 1 set - 3 springs
Reverse Curl - 1 back off set - 2 springs
Deltoid Raise (scapular plane/Y raise) - 1 set - 2 springs
Deltoid Raise (scapular plane/Y raise) - 1 back off set - 1 springs
I decided to drop the regular Bicep Curl from this routine for the remainder of this chest expander focused hypertrophy training block. I believe the best medicine for the affected areas of my elbows at this time is rest.
I did the Underhand Vertical Pullapart sets before doing the Overhand Vertical Pullapart sets. The UVP sets did not appear to have any kind of pre-exhaust effect on my OVP performance.
Alex Leonidas says in his chest expander videos that a high volume program is not necessary or even desirable with the chest expander, which implies that the more usual rules of exercise programming that apply to lifting weights or calisthenics may not apply to chest expander training. I stopped my first Back Press at 12 reps because 2 sets of 12 reps is one of Leonidas' suggestions for knowing when it's time to add a spring; and because I thought maybe Red Delta Project's rep backfill strategy would apply here. However I think maybe I should have continued that first set up to failure instead of stopping at 12. If we are generally doing only 2 sets per exercise on the chest expander, maybe we should go to failure on both sets to stimulate the most muscle gains we can get from that one workout.
Wednesday, July 31, 2024
Chest Expander Workout 7/29
Overhand Vertical Pullapart - 1 set - 4 springs - Could not complete the rep, so went back down to 3 springs.
Overhand Vertical Pullapart (backdown set with one less spring) - 1 set - 2 springs - About 12 reps
Underhand Vertical Pullapart - 2 sets - 3 springs
Horizontal Pullapart - 1 set, followed by mechanial drop set of Underhand Vertical Pullapart - 2 springs
Horizontal Pullapart (1 spring less, no following drop set) - 1 set
Back Press - 2 sets - 4 springs
Sideway (Tricep) Extension - 1 set - 3 springs
Sideway (Tricep) Extension (backdown set with one less spring) - 1 set - 2 springs
Overhead Tricep Extension - 1 set - 2 springs - Left tricep was so pumped and burned out, could not do one rep. Could do 2 with right triceps.
Reverse Curl - 2 sets - 3 springs - Managed to do 2 sets of 5 reps with very high effort.
Deltoid Raise (scapular plane/Y raise) - 2 sets - 2 springs - Was able to do 5 reps but could not get the handle to shoulder height.
Bicep Curl - 1 sets - 1 spring - I did about 30 reps per arm
After one set of Bicep Curl, my elbows were feeling sore already - the tendonitis kind of soreness. I think at this time I should just let my elbows rest - no overspeed eccentric curls, no Flexbar work, etc. - as much as possible.
For the next session, I'll do the 2 Underhand Vertical Pullapart sets first, then do 2 Overhand Vertical Pullapart sets. The reason is last week I was strong enough in the OVP to move past 3 springs, but today I was not strong enough to do OVP with 4 springs. By doing the UVP sets first, perhaps there will be some kind of pre-exhaust effect on my OVP performance. Pre-exhaustion was one of the strategies mentioned by Alex Leonidas in his videos, for getting more mileage out of the Baraban chest expander when one has progressed to working with all 7 springs. Perhaps it can also be employed as a strategy for progressing when one is too strong for the current spring count, but too week work with an added spring.
Another thing I will try is doing the 2nd OVP set with the same number of springs, instead of as a backdown set.
Yet another thing to change for next session is to go ahead and remove a spring if my triceps have nothing left for Overhead Tricep Extension.
I think I'm starting to understand the point of back off sets. When the load for the first set is so heavy that you can do only about 4-6 reps with higher than normal effort, dropping the load for the 2nd set allows for more reps, which means more practive of the movement and more potential stimulus for muscle adn strength gains. Thus for next session, the 2nd sets of Reverse Curl and Deltoid Raise will both be back off sets (1 spring removed).
Overhand Vertical Pullapart (backdown set with one less spring) - 1 set - 2 springs - About 12 reps
Underhand Vertical Pullapart - 2 sets - 3 springs
Horizontal Pullapart - 1 set, followed by mechanial drop set of Underhand Vertical Pullapart - 2 springs
Horizontal Pullapart (1 spring less, no following drop set) - 1 set
Back Press - 2 sets - 4 springs
Sideway (Tricep) Extension - 1 set - 3 springs
Sideway (Tricep) Extension (backdown set with one less spring) - 1 set - 2 springs
Overhead Tricep Extension - 1 set - 2 springs - Left tricep was so pumped and burned out, could not do one rep. Could do 2 with right triceps.
Reverse Curl - 2 sets - 3 springs - Managed to do 2 sets of 5 reps with very high effort.
Deltoid Raise (scapular plane/Y raise) - 2 sets - 2 springs - Was able to do 5 reps but could not get the handle to shoulder height.
Bicep Curl - 1 sets - 1 spring - I did about 30 reps per arm
After one set of Bicep Curl, my elbows were feeling sore already - the tendonitis kind of soreness. I think at this time I should just let my elbows rest - no overspeed eccentric curls, no Flexbar work, etc. - as much as possible.
For the next session, I'll do the 2 Underhand Vertical Pullapart sets first, then do 2 Overhand Vertical Pullapart sets. The reason is last week I was strong enough in the OVP to move past 3 springs, but today I was not strong enough to do OVP with 4 springs. By doing the UVP sets first, perhaps there will be some kind of pre-exhaust effect on my OVP performance. Pre-exhaustion was one of the strategies mentioned by Alex Leonidas in his videos, for getting more mileage out of the Baraban chest expander when one has progressed to working with all 7 springs. Perhaps it can also be employed as a strategy for progressing when one is too strong for the current spring count, but too week work with an added spring.
Another thing I will try is doing the 2nd OVP set with the same number of springs, instead of as a backdown set.
Yet another thing to change for next session is to go ahead and remove a spring if my triceps have nothing left for Overhead Tricep Extension.
I think I'm starting to understand the point of back off sets. When the load for the first set is so heavy that you can do only about 4-6 reps with higher than normal effort, dropping the load for the 2nd set allows for more reps, which means more practive of the movement and more potential stimulus for muscle adn strength gains. Thus for next session, the 2nd sets of Reverse Curl and Deltoid Raise will both be back off sets (1 spring removed).
Saturday, July 27, 2024
Today's Chest Expander Workout
Overhand Vertical Pullapart - 1 set - 3 springs - Easily did 12+ reps
Overhand Vertical Pullapart (backdown set with one less spring) - 1 set - 2 springs - Did almost 20 reps
Underhand Vertical Pullapart - 2 sets - 3 springs
Horizontal Pullapart - 1 set, followed by mechanial drop set of Underhand Vertical Pullapart - 2 springs
Horizontal Pullapart (1 spring less, no following drop set) - 1 set - Damn, forgot again to do this one.
Back Press - 2 sets - 4 springs
Sideway (Tricep) Extension - 1 set - 3 springs
Sideway (Tricep) Extension (backdown set with one less spring) - 1 set - 2 springs
Overhead Tricep Extension - 1 set - 2 springs
Reverse Curl - 2 sets - 2 springs - Easily did 12+ reps both sets
Bicep Curl - 1 set - 2 springs
Bicep Curl (1 spring less) - 1 set - 1 spring
Deltoid Raise (scapular plane/Y raise) - 2 sets - 1 spring - Easily did 12+ reps both sets
I reversed the order of the Bicep Curl and Reverse Curl. Due to the current condition of my forearms/elbows it is unlikely I'll be able to practice the Bicep Curl for muscle and strength gains during this current training block. The best I can do is train the regular curl as an overspeed eccentric exercise - as fast as possible, and as many reps as possible, with a resistance level low enough to allow pain-free high reps. Upon further reflection, I'll move the Bicep Curl all the way to the end of the workout, working with only 1 spring, and aim for 50 reps per set before moving up to 2 springs.
Pushing to failure on both sets of Overhand Vertical Pullapart affected performance on the other pullapart exercises but not as much as I thought. I felt my delts got a good amount of work, but I still had enough energy to do both sets of Delt Raise easily.
I'm realizing that chest expander exercises need to be done as explosively as possible. This should emphasize the Type 2 muscle fibers. Louis Simmons and the Westside Barbell folks believed overspeed eccentrics would caused tendons to grow and become more resilient to injury, but there doesn't seem to be any recent research that backs this up. Recent research does back up the notion of slow eccentrics for recovery from tendonopathy. OTOH again, Simmons stated that Westside experimented with slow eccentrics vs. overspeed eccentrics and found overspeed eccentrics superior for their strength and hypertrophy goals. So, I'll just try the overspeed approach for at least a month and see how my aching forearms/elbows feel then.
Overhand Vertical Pullapart (backdown set with one less spring) - 1 set - 2 springs - Did almost 20 reps
Underhand Vertical Pullapart - 2 sets - 3 springs
Horizontal Pullapart - 1 set, followed by mechanial drop set of Underhand Vertical Pullapart - 2 springs
Horizontal Pullapart (1 spring less, no following drop set) - 1 set - Damn, forgot again to do this one.
Back Press - 2 sets - 4 springs
Sideway (Tricep) Extension - 1 set - 3 springs
Sideway (Tricep) Extension (backdown set with one less spring) - 1 set - 2 springs
Overhead Tricep Extension - 1 set - 2 springs
Reverse Curl - 2 sets - 2 springs - Easily did 12+ reps both sets
Bicep Curl - 1 set - 2 springs
Bicep Curl (1 spring less) - 1 set - 1 spring
Deltoid Raise (scapular plane/Y raise) - 2 sets - 1 spring - Easily did 12+ reps both sets
I reversed the order of the Bicep Curl and Reverse Curl. Due to the current condition of my forearms/elbows it is unlikely I'll be able to practice the Bicep Curl for muscle and strength gains during this current training block. The best I can do is train the regular curl as an overspeed eccentric exercise - as fast as possible, and as many reps as possible, with a resistance level low enough to allow pain-free high reps. Upon further reflection, I'll move the Bicep Curl all the way to the end of the workout, working with only 1 spring, and aim for 50 reps per set before moving up to 2 springs.
Pushing to failure on both sets of Overhand Vertical Pullapart affected performance on the other pullapart exercises but not as much as I thought. I felt my delts got a good amount of work, but I still had enough energy to do both sets of Delt Raise easily.
I'm realizing that chest expander exercises need to be done as explosively as possible. This should emphasize the Type 2 muscle fibers. Louis Simmons and the Westside Barbell folks believed overspeed eccentrics would caused tendons to grow and become more resilient to injury, but there doesn't seem to be any recent research that backs this up. Recent research does back up the notion of slow eccentrics for recovery from tendonopathy. OTOH again, Simmons stated that Westside experimented with slow eccentrics vs. overspeed eccentrics and found overspeed eccentrics superior for their strength and hypertrophy goals. So, I'll just try the overspeed approach for at least a month and see how my aching forearms/elbows feel then.
Wednesday, July 24, 2024
Next Training Block: 6-8 Weeks of Chest Expander Training
Yesterday, I went a little overboard playing with shoulder dislocates with a light resistance band and with a stick. As a result, my left shoulder felt sore and unstable. Also, both my forearmms/elbows have persistent soreness from weeks of holding a 24kg kettlebell in bottoms up position for goblet squats and working with the 24kg KB in general. I think the 2 weeks of passive hangs 3-5 times a day, 5 days a week also affected my forearms/elbows. The conditions of the shoulder and the elbows made me reconsider doing 6x6 on the IsoMax for my next training block.
I decided instead to train on my Baraban chest expander for 6-8 weeks. I think my connective tissues will feel better with the eccentric loading offered by the expander. Also, because I was unable to press the 24kg KB, I don't think my delts got enough stimulus for size and strength gains in this latest Easy Muscle block. The chest expander routine is sure to work the delts much more thoroughly. So in short, what I hope to achieve with this chest expander training block is increased deltoid muscle mass and strength. The workout is also designed to stimulate strength and muscle mass gains for the triceps and upper back. I'm fine with the gains I got from Easy Muscle for the triceps and upper back but I'm not going to say no to more gains in those areas.
I thought I'd test my overhead press on the IsoMax. The high intensity reps on the IsoMax should relieve some of the soreness. I also decided to test reverse drag curl as well just for fun.
Overhead Press: 101, 118, 115.8
Reverse Drag Curl: 79, 110.2, 101.4
The overhead press numbers were down compared to the end of my last 6x6 training block when I was pressing in the high 120 to low 130 range. I think this is just exercise specificity at work. To get my overcoming isometric pressing force back into the high 120lb range, I have to practice generating overcoming isometric force. In any case, my shoulder felt better after the IsoMax tests. Now on to the chest expander workout itself:
Overhand Vertical Pullapart - 1 set - 3 springs
Overhand Vertical Pullapart (backdown set with one less spring) - 1 set - 3 springs (oops, forgot to remove a spring)
Underhand Vertical Pullapart - 2 sets - 3 springs
Horizontal Pullapart - 1 set, followed by mechanial drop set of Underhand Vertical Pullapart - 2 springs
Horizontal Pullapart (1 spring less, no following drop set) - 1 set - oops, skipped this.
Back Press - 2 sets - 4 springs.
Sideway (Tricep) Extension - 1 set - 2 springs, which felt so easy that I'll try 3 next time.
Sideway (Tricep) Extension (backdown set with one less spring) - 1 set - oops, skipped this
Overhead Tricep Extension - 1 set - 2 springs
Bicep Curl - 1 set - Tried 3 springs, but was too painful for forearm/elbow, so removed a spring and did about 20 reps
Bicep Curl (1 spring less) - 1 set - oops, skipped.
Reverse Curl - 2 sets - 2 springs
Deltoid Raise (scapular plane/Y raise) - 2 sets - Totally forgot to do this.
So, kind of a sloppy chest expander workout, albeit the first one in months. Despite the mental miscues, there was definitely carryover from the preceding training blocks: the 8-week Easy Muscle block, the 6 week 6x6 block before that, and so on. The Overhead Vertical Pullapart, Sideway Extension, and Reverse Curl in particular felt noticeably easier to execute compared to my last chest expander workout. The improved performance in those exercises seem to correlate with improved performance in pullups, dips, and 24kg kettlebell clean + push press via Easy Muscle training.
I suppose it would be natural to wonder why not just stick to Easy Muscle, instead of messing around with the chest expander. The main reason is that all 3 Easy Muscle schedules are 8 weeks long and I lack the expertise to tweak any of the schedules to, say, an 12 week, 16 week or whatever schedule longer than 8 weeks; in such a way that the schedule produces desirable results in muscle mass and strength. If I create a 16-week schedule derived from Easy Muscle but it doesn't produce results at Week 16 that are measurably superior to results at Week 8, it would be a waste of time and effort. Simply repeating the last 2 week of Schedule B is not going to work because of the Law of Adaptation as documented by Vladimir Zatiorsky. The body will eventually adapt to the training stimulii - and thus no longer progress in strength, muscle mass, or whatever fitness goal is desired - unless sufficient changes are made after a certain amount of time.
I decided instead to train on my Baraban chest expander for 6-8 weeks. I think my connective tissues will feel better with the eccentric loading offered by the expander. Also, because I was unable to press the 24kg KB, I don't think my delts got enough stimulus for size and strength gains in this latest Easy Muscle block. The chest expander routine is sure to work the delts much more thoroughly. So in short, what I hope to achieve with this chest expander training block is increased deltoid muscle mass and strength. The workout is also designed to stimulate strength and muscle mass gains for the triceps and upper back. I'm fine with the gains I got from Easy Muscle for the triceps and upper back but I'm not going to say no to more gains in those areas.
I thought I'd test my overhead press on the IsoMax. The high intensity reps on the IsoMax should relieve some of the soreness. I also decided to test reverse drag curl as well just for fun.
Overhead Press: 101, 118, 115.8
Reverse Drag Curl: 79, 110.2, 101.4
The overhead press numbers were down compared to the end of my last 6x6 training block when I was pressing in the high 120 to low 130 range. I think this is just exercise specificity at work. To get my overcoming isometric pressing force back into the high 120lb range, I have to practice generating overcoming isometric force. In any case, my shoulder felt better after the IsoMax tests. Now on to the chest expander workout itself:
Overhand Vertical Pullapart - 1 set - 3 springs
Overhand Vertical Pullapart (backdown set with one less spring) - 1 set - 3 springs (oops, forgot to remove a spring)
Underhand Vertical Pullapart - 2 sets - 3 springs
Horizontal Pullapart - 1 set, followed by mechanial drop set of Underhand Vertical Pullapart - 2 springs
Horizontal Pullapart (1 spring less, no following drop set) - 1 set - oops, skipped this.
Back Press - 2 sets - 4 springs.
Sideway (Tricep) Extension - 1 set - 2 springs, which felt so easy that I'll try 3 next time.
Sideway (Tricep) Extension (backdown set with one less spring) - 1 set - oops, skipped this
Overhead Tricep Extension - 1 set - 2 springs
Bicep Curl - 1 set - Tried 3 springs, but was too painful for forearm/elbow, so removed a spring and did about 20 reps
Bicep Curl (1 spring less) - 1 set - oops, skipped.
Reverse Curl - 2 sets - 2 springs
Deltoid Raise (scapular plane/Y raise) - 2 sets - Totally forgot to do this.
So, kind of a sloppy chest expander workout, albeit the first one in months. Despite the mental miscues, there was definitely carryover from the preceding training blocks: the 8-week Easy Muscle block, the 6 week 6x6 block before that, and so on. The Overhead Vertical Pullapart, Sideway Extension, and Reverse Curl in particular felt noticeably easier to execute compared to my last chest expander workout. The improved performance in those exercises seem to correlate with improved performance in pullups, dips, and 24kg kettlebell clean + push press via Easy Muscle training.
I suppose it would be natural to wonder why not just stick to Easy Muscle, instead of messing around with the chest expander. The main reason is that all 3 Easy Muscle schedules are 8 weeks long and I lack the expertise to tweak any of the schedules to, say, an 12 week, 16 week or whatever schedule longer than 8 weeks; in such a way that the schedule produces desirable results in muscle mass and strength. If I create a 16-week schedule derived from Easy Muscle but it doesn't produce results at Week 16 that are measurably superior to results at Week 8, it would be a waste of time and effort. Simply repeating the last 2 week of Schedule B is not going to work because of the Law of Adaptation as documented by Vladimir Zatiorsky. The body will eventually adapt to the training stimulii - and thus no longer progress in strength, muscle mass, or whatever fitness goal is desired - unless sufficient changes are made after a certain amount of time.
Updated Chest Expander Routine and The Rollon
I watched Alex Leonidas' chest expander workout video yet again, to try to catch details I've missed before. Some things I'd missed include the backdown set of Sideway Extension and the 2nd Bicep Curl set being a backdown set (1 less spring).
Leonidas kind of explains what a back off/backdown set it in his videos but leaves out the info on when to do a back off set in your routine. So, my guess is this: If your perceived effort is high during your first set, your next set should be a back off set. I like GMB's Ease and Quality scales for evaluating exercise performance. So using these scales, if your Ease is Challenging/Maximum Effort or your Quality is Broken/Rough on your first set, your next set should be a back off set. Doing a back off set allows you do to more reps compared to your first set, and thus gives you more opportunities to practice the movement and possibly stimulate more muscle gains than if you had done your 2nd set at the same load. Conversely, if your Ease is Solid/Relaxed and your Quality is Smooth/Snappy for your first set, a 2nd set at the same load might be preferred over a back off set. I may have to watch Leonidas' videos again but I think he says in at least one of them that going for high reps does not buy you much on a chest expander - so I do say 10 reps with Solid Ease and Snappy Quality in the first set, then I might be better off doing a 2nd set at the same load - in which I might hit 8-10 reps, than dropping one spring and going for say 23 reps in the 2nd set.
Here is what I think is the corrected routine:
Overhand Vertical Pullapart - 1 set
Overhand Vertical Pullapart - 1 set - May optionally be back off set with one less spring
Underhand Vertical Pullapart - 2 sets - 2nd set optionally a back off set with one less spring
Horizontal Pullapart - 1 set, followed by mechancial drop set of Underhand Vertical Pullapart
Horizontal Pullapart (back off set) - 1 set - All these pullapart exercises should stimulate strength and muscle gains in the upper back to improve shoulder stability, as well as pre-exhaust the delts and triceps.
Back Press - 2 sets, with 2nd being optionally back off set - improves behind the neck pressing mobility, as well as working the shoulders and triceps. Whether the mobility gain translates to improved mobility for double KB press, double KB jerk, etc. remains to be seen.
Sideway (Tricep) Extension - 1 set
Sideway (Tricep) Extension (optionally done as back off set) - 1 set
Overhead Tricep Extension - 1 set. Should be enough to finish off the triceps, which are probably feeling pumped by this point.
Bicep Curl - 1 set
Bicep Curl (optional back of set) - 1 set
Reverse Curl - 2 sets, with 2nd being optionally a back off set - All these curl variations are for stimulating strength and muscle gains for the biceps and forearms. There is no direct benefit for pressing but these exercises should help improve elbow health and performance in the kettlebell clean, as the biceps help control the descent of the KB out of the rack position into the bottom position.
Lateral Raise (scapular plane/Y raise) - 2 sets - Finish off delts which have been pre-exhausted by the earlier exercises, to stimulate muscle growth.
Alex Leonidas has another chest expander video in which he introduces the chest expander and has some advice on exercise programming, favorite exercises, etc. I didn't find any info on how often to do the routine, so I'll just do it 3 times a week.
Leonidas mentioned Fred Rollon - aka The Human Anatomy Chart - in his chest expander videos. Rollon was a bronze era bodybuilder who claimed to have developed his anatomy chart physique using only chest expanders and cables. He reportedly started lifting weights eventually... years after he developed that physique. Rollon reportedly trained with chest expanders with as much as 140kg (about 308lbs) of tensile strength. I am only one of several - or perhaps many? - satisfied owners of the Baraban Chest Expander, which comes with 7 springs, each of which has 10kg of tensile strength, for a maximum of 70kg. In the time I've owned mine, I've figured 70kg is more than enough for me. However, I just found out that Robert Baraban has started selling a new version of the steel string chest expander called The Rollon.
Now it is possible to work up to Fred Rollon's level of strand pulling strength and beyond. What is also interesting is Baraband is also making foot stirrup attachment for his chest expander models. With 2 chest expanders, 2 foot stirrups, and 2 or more of the "super springs" that come with The Rollon, it should be possible to do exercises that may require more than 70kg of tensile strength such as shrugs, deadlifts, and squats.
Leonidas kind of explains what a back off/backdown set it in his videos but leaves out the info on when to do a back off set in your routine. So, my guess is this: If your perceived effort is high during your first set, your next set should be a back off set. I like GMB's Ease and Quality scales for evaluating exercise performance. So using these scales, if your Ease is Challenging/Maximum Effort or your Quality is Broken/Rough on your first set, your next set should be a back off set. Doing a back off set allows you do to more reps compared to your first set, and thus gives you more opportunities to practice the movement and possibly stimulate more muscle gains than if you had done your 2nd set at the same load. Conversely, if your Ease is Solid/Relaxed and your Quality is Smooth/Snappy for your first set, a 2nd set at the same load might be preferred over a back off set. I may have to watch Leonidas' videos again but I think he says in at least one of them that going for high reps does not buy you much on a chest expander - so I do say 10 reps with Solid Ease and Snappy Quality in the first set, then I might be better off doing a 2nd set at the same load - in which I might hit 8-10 reps, than dropping one spring and going for say 23 reps in the 2nd set.
Here is what I think is the corrected routine:
Overhand Vertical Pullapart - 1 set
Overhand Vertical Pullapart - 1 set - May optionally be back off set with one less spring
Underhand Vertical Pullapart - 2 sets - 2nd set optionally a back off set with one less spring
Horizontal Pullapart - 1 set, followed by mechancial drop set of Underhand Vertical Pullapart
Horizontal Pullapart (back off set) - 1 set - All these pullapart exercises should stimulate strength and muscle gains in the upper back to improve shoulder stability, as well as pre-exhaust the delts and triceps.
Back Press - 2 sets, with 2nd being optionally back off set - improves behind the neck pressing mobility, as well as working the shoulders and triceps. Whether the mobility gain translates to improved mobility for double KB press, double KB jerk, etc. remains to be seen.
Sideway (Tricep) Extension - 1 set
Sideway (Tricep) Extension (optionally done as back off set) - 1 set
Overhead Tricep Extension - 1 set. Should be enough to finish off the triceps, which are probably feeling pumped by this point.
Bicep Curl - 1 set
Bicep Curl (optional back of set) - 1 set
Reverse Curl - 2 sets, with 2nd being optionally a back off set - All these curl variations are for stimulating strength and muscle gains for the biceps and forearms. There is no direct benefit for pressing but these exercises should help improve elbow health and performance in the kettlebell clean, as the biceps help control the descent of the KB out of the rack position into the bottom position.
Lateral Raise (scapular plane/Y raise) - 2 sets - Finish off delts which have been pre-exhausted by the earlier exercises, to stimulate muscle growth.
Alex Leonidas has another chest expander video in which he introduces the chest expander and has some advice on exercise programming, favorite exercises, etc. I didn't find any info on how often to do the routine, so I'll just do it 3 times a week.
Leonidas mentioned Fred Rollon - aka The Human Anatomy Chart - in his chest expander videos. Rollon was a bronze era bodybuilder who claimed to have developed his anatomy chart physique using only chest expanders and cables. He reportedly started lifting weights eventually... years after he developed that physique. Rollon reportedly trained with chest expanders with as much as 140kg (about 308lbs) of tensile strength. I am only one of several - or perhaps many? - satisfied owners of the Baraban Chest Expander, which comes with 7 springs, each of which has 10kg of tensile strength, for a maximum of 70kg. In the time I've owned mine, I've figured 70kg is more than enough for me. However, I just found out that Robert Baraban has started selling a new version of the steel string chest expander called The Rollon.
Now it is possible to work up to Fred Rollon's level of strand pulling strength and beyond. What is also interesting is Baraband is also making foot stirrup attachment for his chest expander models. With 2 chest expanders, 2 foot stirrups, and 2 or more of the "super springs" that come with The Rollon, it should be possible to do exercises that may require more than 70kg of tensile strength such as shrugs, deadlifts, and squats.
Tuesday, July 23, 2024
Easy Muscle Results
My pullup and dip repetition maxes at the start of the program were well short of the recommended number. The consequence was not being able to perform a set without having to pause to take a break, before resuming. This in turn led to not being able to do a desirable volume (reps x sets x load) for stimulating muscle mass gains.
I chose the 24kg KB Clean + Push Press option because I wanted to see what gains I would get with this option, combined with the 2 calisthenic exercises per Schedule B.
Tape measurement showed about 1/4" increase in arm circumference and 1/2" increase in chest/lat circumference. Perhaps the gains might have been greater if I had higher pullup and dip rep maxes at the start of the program. Despite that I'm satisfied with the hypertrophy.
I tried to press the 24kg KB but could not press it past the midpoint. Clean + Push Press works the triceps and traps more than the deltoids, because the use of the lower body to launch the KB upward eliminates the work that would have been done by the chest and delts. During this training block, I tried to actively "pull" the KB down on the eccentric to try to increase my KB pressing strength. However, one training block of this combination of C + PP and "active eccentric" was not enough. That said, this is another opportunity to try using 6x6 training on the IsoMax to increase my force output (strength) to a high enough level for a complete 24kg KB press.
I tested my double 16kg KB Clean + Press. I was able to do 8 reps. The 16kg KBs felt light in my hands after 8 weeks of training with the 24kg. Pressing double 16kg KBs took little effort for my upper body. My lower body fatigued more quickly than my upper body. I was able to lock out both arms on the double press, which I took as a sign of improved mobility compared to last year, when I couldn't lock out the arms. There is still room for mobility improvement in that I still have an arch in my upper back at the top of the press.
I could have, and probably should have, done this Easy Muscle training block on Schedule A with a single 16kg KB. I didn't have the mobility to work with double 16kg KBs. I think my rep max with a single 16kg KB would have been ideal per program guidelines. However I don't regret the choices I made for this training block, because I just had to satisfy my curiosity regarding training the 24kg KB C+PP. Also, I was itching to do pullups and dips again.
My next training block will focus on strength, with 6x6 on the IsoMax once again being the program of choice.
After that will be my next hypertrophy training block. What I will do for that training block will be determined by the results of re-testing my rep maxes with the single 24kg KB and double 16kg C+P:
I might do my next Easy Muscle training block on Schedule A with double 16kg KBs, unless my rep max turns out to be 15 or higher. I'm also going attempt to press the 24kg KB again, depending on how I progress in my 6x6 training block. If by the time I test for my next Easy Muscle block, I have a rep max of 12 on the double 16kg C+P and a rep max of 2 on the single 24kg C+P, I'd go with the double 16kg KBs. If however I have a rep max of 17 or something like that on the double 16kg C+Ps but I still can't press the 24kg C+P, I might go with Schedule B with the 24kg C+PP and calisthenics again again... we'll see.
I chose the 24kg KB Clean + Push Press option because I wanted to see what gains I would get with this option, combined with the 2 calisthenic exercises per Schedule B.
Tape measurement showed about 1/4" increase in arm circumference and 1/2" increase in chest/lat circumference. Perhaps the gains might have been greater if I had higher pullup and dip rep maxes at the start of the program. Despite that I'm satisfied with the hypertrophy.
I tried to press the 24kg KB but could not press it past the midpoint. Clean + Push Press works the triceps and traps more than the deltoids, because the use of the lower body to launch the KB upward eliminates the work that would have been done by the chest and delts. During this training block, I tried to actively "pull" the KB down on the eccentric to try to increase my KB pressing strength. However, one training block of this combination of C + PP and "active eccentric" was not enough. That said, this is another opportunity to try using 6x6 training on the IsoMax to increase my force output (strength) to a high enough level for a complete 24kg KB press.
I tested my double 16kg KB Clean + Press. I was able to do 8 reps. The 16kg KBs felt light in my hands after 8 weeks of training with the 24kg. Pressing double 16kg KBs took little effort for my upper body. My lower body fatigued more quickly than my upper body. I was able to lock out both arms on the double press, which I took as a sign of improved mobility compared to last year, when I couldn't lock out the arms. There is still room for mobility improvement in that I still have an arch in my upper back at the top of the press.
I could have, and probably should have, done this Easy Muscle training block on Schedule A with a single 16kg KB. I didn't have the mobility to work with double 16kg KBs. I think my rep max with a single 16kg KB would have been ideal per program guidelines. However I don't regret the choices I made for this training block, because I just had to satisfy my curiosity regarding training the 24kg KB C+PP. Also, I was itching to do pullups and dips again.
My next training block will focus on strength, with 6x6 on the IsoMax once again being the program of choice.
After that will be my next hypertrophy training block. What I will do for that training block will be determined by the results of re-testing my rep maxes with the single 24kg KB and double 16kg C+P:
- 24kg C+P 4-6 reps. Program: Easy Muscle Schedule B with single 24kg KB
- 24kg C+P 0-3 reps and double 16kg C+P 8-12 reps. Program: Easy Muscle Schedule A with double 16kg KBs.
- 24kg C+P 0-3 reps and double 16kg C+P 13+ reps. Program: Chest Expander routine. In this case, I'm not strong enough for option 1 and too strong for option 2, so I think it might be fun to devote a 6-8 week training block to chest expander training and see what strength and muscle gains might be had from it.
I might do my next Easy Muscle training block on Schedule A with double 16kg KBs, unless my rep max turns out to be 15 or higher. I'm also going attempt to press the 24kg KB again, depending on how I progress in my 6x6 training block. If by the time I test for my next Easy Muscle block, I have a rep max of 12 on the double 16kg C+P and a rep max of 2 on the single 24kg C+P, I'd go with the double 16kg KBs. If however I have a rep max of 17 or something like that on the double 16kg C+Ps but I still can't press the 24kg C+P, I might go with Schedule B with the 24kg C+PP and calisthenics again again... we'll see.
Saturday, July 20, 2024
Easy Muscle: Week 8
For the final kettlebell session, I held the kettlebell in the normal goblet squat grip, for the goblet squats, because my forearms were feeling beat up from the combined work of holding the KB in the bottoms up position, the calisthenics work, and hanging for time.
I managed to do 35 total reps of pullups and dips for the Monday calisthenics session. For the Friday session, I managed to do 40 total.
I got quite a spike in appetite after my calisthenics sessions. I presume it's because the workouts stimulated muscle growth.
I'll give my body a few days to recover, then evaluate the following:
I managed to do 35 total reps of pullups and dips for the Monday calisthenics session. For the Friday session, I managed to do 40 total.
I got quite a spike in appetite after my calisthenics sessions. I presume it's because the workouts stimulated muscle growth.
I'll give my body a few days to recover, then evaluate the following:
- 24kg KB press repetition max
- Double 16kg KB overhead press mobility
- Arm width
Thursday, July 18, 2024
Current Mobility Training
I've been starting my workouts with a mobility warmup, starting with a warmup of the legs and hips. For my hip/leg warmup I've been doing most of the exercises from the GMB Muay Thai mobility routine. They make my hips feel good.
I occasionally change up my hip/leg warmup by instead doing prying goblet squat for 5 reps, then cossack squat until my legs/glutes start to feel a little burn - with the 8kg kettlebell held bottoms up.
I then move on to kettlebell arm bar and bent arm bar for t-spine mobility and loosening up the chest and front of the shoulders. T-spine mobilization seems to loosen up my lats despite not directly stretching the lats all that much. This article by Jon Engum lists 4 items on which to focus for the kettlebell arm bar, with the 4th item being the arm on the ground, which is supposed to be moved to your rear as much as possible and stretch the lat.
One of the latest mobility exercises I've added to my routine is the kettlebell pullover, which is supposed to help improve mobility for overhead lockout. There are straight leg and hip bridge variations taught in this video:
Doing the hip bridge variation first for about 3-5 reps seems to increase ROM (Range Of Motion) for the straight leg variation.
I did passive hangs in the past, but gave up on them because I thought of hanging as a lat stretch and found the quadraped side bend to be more productive for getting the lats to loosen up. This FitnessFAQs video inspired me to try hanging again. I don't agree that total hanging time per day should be 5 minutes, as that looks like an arbitrary number rather than a number backed up by research. However I do agree that the 2 sets of 20-30 second holds I was doing 3x a week might not have been enough to improve grip strength or lat mobility. 2 weeks of hanging 5 days a week, 3 or more sets per day resulted in my left elbow being less susceptible to tendonitis pain from playing guitar. However this week I'm taking a break from passive hangs because of accumulated soreness in my forearms - which might be caused by hanging combined with bottoms-up goblet squats and other work with the 24kg kettlebell.
My hamstrings are not particularly flexible. I've tried various stretches and other mobility exercises in the past with some improvement, but have admittedly not focused much on improving hamstring flexibility, other than the Muay Thai routine above. One of the exercises that I attempted was pike compression - aka "pike pulses" - which were just too hard for me. In the below video, Eugene Teo shows easier pike pulse variations, and how to progress in difficulty. I've been doing 3 sets of pike pulses on my recovery days, as well as after my Easy Muscle calisthenics days.
I occasionally change up my hip/leg warmup by instead doing prying goblet squat for 5 reps, then cossack squat until my legs/glutes start to feel a little burn - with the 8kg kettlebell held bottoms up.
I then move on to kettlebell arm bar and bent arm bar for t-spine mobility and loosening up the chest and front of the shoulders. T-spine mobilization seems to loosen up my lats despite not directly stretching the lats all that much. This article by Jon Engum lists 4 items on which to focus for the kettlebell arm bar, with the 4th item being the arm on the ground, which is supposed to be moved to your rear as much as possible and stretch the lat.
One of the latest mobility exercises I've added to my routine is the kettlebell pullover, which is supposed to help improve mobility for overhead lockout. There are straight leg and hip bridge variations taught in this video:
Doing the hip bridge variation first for about 3-5 reps seems to increase ROM (Range Of Motion) for the straight leg variation.
I did passive hangs in the past, but gave up on them because I thought of hanging as a lat stretch and found the quadraped side bend to be more productive for getting the lats to loosen up. This FitnessFAQs video inspired me to try hanging again. I don't agree that total hanging time per day should be 5 minutes, as that looks like an arbitrary number rather than a number backed up by research. However I do agree that the 2 sets of 20-30 second holds I was doing 3x a week might not have been enough to improve grip strength or lat mobility. 2 weeks of hanging 5 days a week, 3 or more sets per day resulted in my left elbow being less susceptible to tendonitis pain from playing guitar. However this week I'm taking a break from passive hangs because of accumulated soreness in my forearms - which might be caused by hanging combined with bottoms-up goblet squats and other work with the 24kg kettlebell.
My hamstrings are not particularly flexible. I've tried various stretches and other mobility exercises in the past with some improvement, but have admittedly not focused much on improving hamstring flexibility, other than the Muay Thai routine above. One of the exercises that I attempted was pike compression - aka "pike pulses" - which were just too hard for me. In the below video, Eugene Teo shows easier pike pulse variations, and how to progress in difficulty. I've been doing 3 sets of pike pulses on my recovery days, as well as after my Easy Muscle calisthenics days.
Monday, July 15, 2024
Saturday, July 06, 2024
Easy Muscle: Week 6
The Monday calisthenics session prescribed a number of reps per set that was pretty much my rep max in both movements at the start of this Easy Msucle training block. I managed to do 3 sets of each exercise. While doing the 4th set of pullups, I had to stop 2 reps short, rest for a bit, then do the final 2 reps. I also had to pause while doing the 4th set of dips. After the calisthenics session, I once again did a mini circuit of hand-elevated tuck planche and ring-assisted pistol squats. Hand-elevated tuck planche is shown here by Simonster:
Simonster's video inspired me to try the hand-elevated tuck planche and assess where I am in the progression towards the tuck planche. I can get my knees level with my hands. However, I decided to play it safe with my shoulders and stop practicing it. My shoulders have not manifested ill effects from doing it so far, but I will wait until I've gotten strong enough to press the 32kg kettlebell overhead before thinking about trying it again.
The Wednesday kettlebell session went fine. The 24kg kettlebell began to feel lighter as the session went on, which was interesting.
The Friday calisthenics session prescribed a lower number of reps, so I was able to do more sets, and thus a higher total number of reps, compared to the Monday session. I managed to do 7 sets.
Simonster's video inspired me to try the hand-elevated tuck planche and assess where I am in the progression towards the tuck planche. I can get my knees level with my hands. However, I decided to play it safe with my shoulders and stop practicing it. My shoulders have not manifested ill effects from doing it so far, but I will wait until I've gotten strong enough to press the 32kg kettlebell overhead before thinking about trying it again.
The Wednesday kettlebell session went fine. The 24kg kettlebell began to feel lighter as the session went on, which was interesting.
The Friday calisthenics session prescribed a lower number of reps, so I was able to do more sets, and thus a higher total number of reps, compared to the Monday session. I managed to do 7 sets.
Monday, July 01, 2024
Easy Muscle: Week 5
The Monday kettlebell session went fine.
The calisthenics session also went fine. At the end of the session, I got into the top position of a dip on the rings, then attempted to get as close as possible to tuck planche by contracting my abs and pulling up my hips and knees, and held the position for as many seconds as I could. Simonster in this video advises to start working on tuck planche with hands elevated - as they would be at the top of a dip - instead of with the hands on the floor. That's where I got the idea. I then practiced ring-assisted pistol squats. My real leg workout in this Easy Muscle training block is the KB goblet squat, so in this case I only did a couple of reps per leg. I then did another little circuit of regressed tuck planche hold and assisted pistol squats.
The Friday kettlebell session was a bit more challenging than the Monday session, because I had to do 4 reps per set. Each 4-rep set in this session drained more of my energy compared to the Monday session. I managed 3 sets in the prescribed time period. For the goblet squat portion of the workout I managed to complete all sets without letting the kettlebell flop over.
The calisthenics session also went fine. At the end of the session, I got into the top position of a dip on the rings, then attempted to get as close as possible to tuck planche by contracting my abs and pulling up my hips and knees, and held the position for as many seconds as I could. Simonster in this video advises to start working on tuck planche with hands elevated - as they would be at the top of a dip - instead of with the hands on the floor. That's where I got the idea. I then practiced ring-assisted pistol squats. My real leg workout in this Easy Muscle training block is the KB goblet squat, so in this case I only did a couple of reps per leg. I then did another little circuit of regressed tuck planche hold and assisted pistol squats.
The Friday kettlebell session was a bit more challenging than the Monday session, because I had to do 4 reps per set. Each 4-rep set in this session drained more of my energy compared to the Monday session. I managed 3 sets in the prescribed time period. For the goblet squat portion of the workout I managed to complete all sets without letting the kettlebell flop over.
Subscribe to:
Posts (Atom)