October 07, 2024
Priorities Edition
On Starting Strength
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Programming Misconceptions –
Rip discusses common training misconceptions, explaining why they aren’t optimal and how your time could be better spent. -
Regrets as a Novice Lifter by Deborah Lebl –
Consider me your peer. I will not speak to you as an authority on strength training, but simply as someone who gets it. “It” being your experience as a novice lifter… -
The Back Angle in the Squat by Steve Ross –
The squat is the most technically demanding lift to coach and execute, and I suspect that’s why most personal trainers skip out on learning how to do it… -
From Tumor to Triumph –
Chriss, a lifelong fitness enthusiast, faced serious health challenges after being diagnosed with a tumor that affected her physical abilities. Following surgery, she turned to strength training and saw significant improvements. -
How to Press Using the Rack by Andrew Lewis and Adam Martin –
Starting Strength Coaches Andrew Lewis and Adam Martin demonstrate how to use the rack to press for deconditioned lifters. - Weekend Archives:
Using a Foot Platform to Eliminate Back Pain in the Bench Press by Andrew Lewis –
Most flat benches sold are between 16 and 20 inches tall. A short-legged person may find that they are not able to effectively plant their feet during the bench press… - Weekend Archives:
Strength vs. Endurance: Why Are You Wasting Your Time in the Gym? by Mark Rippetoe –
When you consult a medical person about exercise, the standard recommendation amounts to a prescription for a certain number of minutes per day or per week…
In the Trenches
Get Involved
Best of the Week
Old timers hand, strength, size, grip
Panda
I was at a family gathering with people I haven’t seen for many many years. There were some older retired men, probably in their early 70’s. Shaking their hands left me feeling like a 12 yr old girl! What’s going on? My 450 DL seems to have done me no favor in this regard. Yes they all worked various hard manual labor type jobs day in day out, is it just purely a conditioning adaptation? I’m curious as to the mechanism, as I assume there would have been little progressive overload? Just the same shit every day over and over. I guess I’m just jealous of their true man hands!
Mark Rippetoe
I think you’re just impressed with normal men, since there are so few of them to interact with. It’s good that you noticed.
Best of the Forum
Occupational shoulder flexibility
NicholasAstro
I’m a trades pipe welder. In certain situations at work (welding overhead or uncomfortable fixed positions) I tend to get bound up. I have full range of motion on all pressing movements.
Assuming someone desires greater flexibility outside of training, is there a method of increasing flexibility (I’m talking very minor improvements, not full on yogi shit) that can be safely performed without subjecting yourself to problems during the barbell lifts?
My situation pertains to the upper body. Specifically my shoulders. Rotating either shoulder internally or externally with arms extended 50-100%.
Mark Rippetoe
Do you do chins? Do you have trouble hanging from the bar in full extension?
Maybach
To the extent to which mobility is trainable, it is primarily trained as a strength based adaptation: you train your body to support the joint through the increased range of motion. You could try loading the range of motion you’re dying to achieve, and stretching into it until you achieve the ROM you desire (the way you do with immobile people and the squat and deadlift, for example).
It’d be interesting to know exactly what you are after. You say you are “bound up”: do you mean your muscles just cramp? Or there is a position you can’t achieve that you are trying to? If the former, the press will eventually fix that. If the latter, what is that position? Can you not rotate your shoulders when your arms are extended? I don’t think anyone really can based on how the shoulders are built, but maybe I’m misreading you.
NicholasAstro
No, I have not been training chins. I am able to hang from the bar in full extension. I’ve found when training chins I have trouble recovering from the training/occupational stress on my forearms (using an angle grinder all day).
As such I was curious how many I could perform untrained, and completed a set of 12 just prior to this post. For what it’s worth I’m pressing 205 for 5×3 @183lbs bodyweight.
Mark Rippetoe
I guess you need to train chins, and work on your mobility at the hang position. But really, I don’t know what you’re asking.