Official WF Health/Workout Thread 2.0

I hate going to gyms in January lmao, crapsucks.

Starting shredding yesterday I really only lose 6-7 on the scale; so we will see what this shred does

Never skip leg day.

Nice progress on the row. Good luck!

Good job on the hack squat. I'm surprised you don't have to do masks at your gym. I work out in my garage but all our gyms are mandatory masks currently.

What pros are these? Don't say bodybuilders, please don't say bodybuilders. Squatting deeper is not bad for your knees at all. sports Science research supports deep Squatting (barring pre existing injuries/conditions like your back for example) but in a nutshell, there is literally nothing dangerous about Squatting deep. I'd go as far as to say for the majority of healthy individuals it's significantly more beneficial than shallow Squatting. If you want a recent name in the lifting community and sports Science, dr. Brad Schoenfeld is a good one.

Hey absolutely. And again considering your back history that totally changes the equation. I'm also not saying every single person should be Squatting super deep. There are several other mobility considerations in terms of Squatting deep that need to be considered. The majority of people can't do a bodyweight squat below parallel properly nevermind loaded. I'm just saying it's not inherently dangerous or bad for your knees at all. Once the mobility is in place I'd argue it's safer.

Also a very fair point regarding a lot of the research. Too much of it is based on guys with no experience and no training which has zero relevance for actual athletes. The reason I name dropped the guy I did is because I know his name specifically from the powerlifting communities. He studies these things for people who actually lift. Most studies are definitely garbage because they only examine untrained or poorly trained populations.

For a guy like Dexter Jackson it actually makes sense that Squatting deeper would be tough for him and harder on his joints. The reason I don't like bodybuilders opinions for stuff like that is because the ifbb guys etc are loaded up on so much gas and the sheer size of their muscles compared to tendon strength etc totally changes what their bodies can handle. Ie Jay Cutler ripping his bicep picking up a dumbbell weeks out from Olympia, something that would never happen to a pure strength athlete. It's just a different ball game altogether. (And I do really like bodybuilding, I'm not hating on it by any stretch)

Good luck with your lockdown! That sucks. We're keeping our gyms open still (I'm so glad I have a garage gym and don't have to worry about this stuff in general).

My home gym is pretty simple, but I don't need more than I have. Squat rack (half rack with pull-up attachments), an incline bench, a landmine attachment, some horse stall mats to use as a platform, a couple of bars (a nice Olympic lifting one and a beater bar) and weight. Lots of bumper plates for Olympic lifting. Heavy bag, and the wife has a treadmill and a rower. I actually kinda like the rower. I used to have a hi/low cable pull-down machine but I almost never used it and it was making the space too cramped. Their are a few things I miss being able to do (seal rows!) But overall it's a good setup.

I've always been into simple training. I've done the 5 day bro splits, but my best results have always come from 3*/wk total body stuff. Reg park type stuff with a little more focused Olympic lifting since I quit powerlifting.

if you managed to get your hands on some 15lb or 20lb weights, that could provide enough resistance to tone and build some muscle.

pushups and pull-ups are helpful tools if you can do those at home.

Copy, is there a benefit to going 20 pound over 15, less reps for same result? Please explain.

I cant do a pull up. I will try pushups instead.

Okay thanks so much. I will implement and post update.