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Oblomov Boblomov wrote:

Hime wrote:How do you lot find pistol squats? I don't like them for the same reason I don't like 'jumping lunges', I feel like my joints are getting more of a battering than my muscles.

I'd be really apprehensive about something like that. Lunges already present a stability risk — the pistol squat takes away even more control, which you should have for that type of movement. There's nothing to be gained that you can't get from doing a safer version of the movement.

When you do a regular barbell squat, press or pull, you set yourself with firm grounding (always at least two parts of you are in balanced contact with the ground) and you still give yourself a very thorough 'stability' workout when compared with using a fixed weight/Smith machine or something like that.

Yeah I totally agree, I think pistol squats are more of an Instagram exercise. Don't get me wrong I'm sure you have to be strong but as I have flat feet I feel like I'm fighting my ankles rolling more than anything. Same with single leg variations of SLDL or RDL.

What are you doing to train legs? I think I'll just send up doing split squats, waking lunges if the weather is nice, air squats and some sort of deadlift if I can find something heavy to hold.

I figured since Monday and Friday were normally my rest days, but I still wanted to do something, it would be a good opportunity to try some yoga. strawberry floating hell that was humbling.

Hime wrote:

Oblomov Boblomov wrote:

Hime wrote:How do you lot find pistol squats? I don't like them for the same reason I don't like 'jumping lunges', I feel like my joints are getting more of a battering than my muscles.

I'd be really apprehensive about something like that. Lunges already present a stability risk — the pistol squat takes away even more control, which you should have for that type of movement. There's nothing to be gained that you can't get from doing a safer version of the movement.

When you do a regular barbell squat, press or pull, you set yourself with firm grounding (always at least two parts of you are in balanced contact with the ground) and you still give yourself a very thorough 'stability' workout when compared with using a fixed weight/Smith machine or something like that.

Yeah I totally agree, I think pistol squats are more of an Instagram exercise. Don't get me wrong I'm sure you have to be strong but as I have flat feet I feel like I'm fighting my ankles rolling more than anything. Same with single leg variations of SLDL or RDL.

What are you doing to train legs? I think I'll just send up doing split squats, waking lunges if the weather is nice, air squats and some sort of deadlift if I can find something heavy to hold.

I've got my barbell set up now so will be able to stick with front and back squats.

That's not a growth wrote:I figured since Monday and Friday were normally my rest days, but I still wanted to do something, it would be a good opportunity to try some yoga. strawberry floating hell that was humbling.

I refuse to do yoga because I am bloody awful at it and it hurts so much!

Oblomov Boblomov wrote:

Hime wrote:How do you lot find pistol squats? I don't like them for the same reason I don't like 'jumping lunges', I feel like my joints are getting more of a battering than my muscles.

I'd be really apprehensive about something like that. Lunges already present a stability risk — the pistol squat takes away even more control, which you should have for that type of movement. There's nothing to be gained that you can't get from doing a safer version of the movement.

When you do a regular barbell squat, press or pull, you set yourself with firm grounding (always at least two parts of you are in balanced contact with the ground) and you still give yourself a very thorough 'stability' workout when compared with using a fixed weight/Smith machine or something like that.

I think pistol squats absolutely have their place, but people treat them the wrong way by looking at them purely as a strength progression that makes bodyweight squats harder. They're as much a stability exercise as a strength one, and really require a very good level a stability before you start them. There's a reason they feature in gymnastic based strength and conditioning routines, and I doubt there are many gymnasts on here.

Shrimp squats are easier to do, as they keep your body mass more central through the movement, but are a good way of improving your stability. They do have a reduced range of motion compared to pistols, though.

Did set A of the workout posted on here a page or two back. Some exercises I've never done before... which were a struggle and no pull up bar yet. Did one circuit as I ran out of time/did get very tired. Will give B a go then will try doing 2 circuits and see how it goes. May need to check back to the video and look at the non advanced variations of some moves.

Knoyleo wrote:

Oblomov Boblomov wrote:

Hime wrote:How do you lot find pistol squats? I don't like them for the same reason I don't like 'jumping lunges', I feel like my joints are getting more of a battering than my muscles.

I'd be really apprehensive about something like that. Lunges already present a stability risk — the pistol squat takes away even more control, which you should have for that type of movement. There's nothing to be gained that you can't get from doing a safer version of the movement.

When you do a regular barbell squat, press or pull, you set yourself with firm grounding (always at least two parts of you are in balanced contact with the ground) and you still give yourself a very thorough 'stability' workout when compared with using a fixed weight/Smith machine or something like that.

I think pistol squats absolutely have their place, but people treat them the wrong way by looking at them purely as a strength progression that makes bodyweight squats harder. They're as much a stability exercise as a strength one, and really require a very good level a stability before you start them. There's a reason they feature in gymnastic based strength and conditioning routines, and I doubt there are many gymnasts on here.

Shrimp squats are easier to do, as they keep your body mass more central through the movement, but are a good way of improving your stability. They do have a reduced range of motion compared to pistols, though.

But as someone who primarily trains for strength and aesthetics I don't think the risks of doing them are worthwhile when I could just do split squats. My gym bag is strawberry floating massive, going to try filling it with stuff and doing leg day with that on my back.

Hime wrote:

That's not a growth wrote:On the handstand push-ups, they're there because I could only be bothered doing the extreme version. In the video he does show an alternative for that one.

That's just one example mate, I just think Jeff chooses obscure exercises at times when there are better alternatives.

I think something like this is more beneficial for most people



Simple exercises that you can add weight by just filling a bag with something or filling water bottles.

Thanks for that, I found this really useful for ideas, so I've broken it down into gifs for people.



Today I did chest, shoulders and triceps. My routine was:

Incline push ups – 3x12
Side to side push up – 3x3 (You might considered this 3x9, as I was considering 'left, centre, right' a rep. But turns out I'm really bad at this.)
Front Raises 3x12
Lateral Raises 3x12
One armed OHP 3x12
Overhead extensions 3x12
Dips on Chairs 3x8
7.5km run with sprints

I've got a load of filled up water bottles that I took out of the recycling, but they're not quite watertight, so I've been putting them in a bucket and lifting the bucket from the handle. Thankfully they're almost all 1 litre, so 1kg, so I can easily know how much I'm doing, and add more weight in the weeks to come as needed.

I just made something up for the OHP, and it wasn't great, so might look at that. Also, I didn't go heavy enough on the overhead extensions, but overall it was an alright work out.

Back and biceps on Thurs, so need to think of what I'm doing for that.

EDIT: I also tried a handstand push up and almost broke half the room. strawberry float that noise.

I knew I was fooling myself but treadmill running is really ridiculously easy compared to actual outdoor running on grass.

I have DOMS from cardio. Weirdly even my biceps felt sore!

Did flat out sprinting, then a gentle jog and repeat on Saturday and still feeling it now although managed to motivate myself to go again this evening.

Wish I could be picking heavy gooseberry fool up and then putting it down again but at least with the nice weather, it makes the forced change more tolerable.

Did 2 rounds of workout B (of the exercises I could manage with equipment/furniture I have). Will give the other videos posted in here a look as well, pull up bar has been dispatched which is good.

Also doing more running, hoping to make some progress as I've basically ignored running since doing a 10k last year, apart from the odd run here or there. First run the other day was a bit of a shock to the system

Grumpy David wrote:I knew I was fooling myself but treadmill running is really ridiculously easy compared to actual outdoor running on grass.

That's interesting, I find I'm worse at running on a treadmill. I don't mind running on a treadmill, but I can't go as fast for as long a period of time compared to being outdoors (hello no context). I think the hills help, as they mean I'm not just using the same muscles over and over, like on a treadmill.

I find treadmill running easier in a physical sense but christ it's boring.

Treadmill should be harder as you have to stay disciplined to the speed at all times. When outdoor you can easily give yourself a little break by easing off slightly, you might not even realise you're doing it.

If the treadmill is too easy, ramp up the speed!

It's the boredom I hate. Being outside walking the dogs is far more enjoyable for me, the same with running outside, if you go a reasonable distance you have no choice but to come back. I'd much rather use a prowler in the gym.

Although not as productive I am enjoying the time it saves working out at home.

Jeff Nippard cited a study in one of his most recent videos that showed a test group did 1/9th of their training volume for 8 months and kept all the muscle mass while another group did no training for the same period of time and lost everything. The point being that it would seem doing something is indeed always better than doing nothing.

Wow, if that's true that's unreal.

I'm really noticing the additional free time too.

Did another 3x run through of workout A yesterday. I think my shoulders and chest will come out of this period still looking ok, rest of body not so much.

I just tried the new exercise bike .

I've been swimming for well over 5 years now and doing personal challenges that meant I was doing an average 3.5km swims in just over an hour with no breaks 4 times a week but I just tried 10 minutes on an exercise bike and managing 3.5 km in that time with a break after 2.2km and I'm now more strawberry floating knackered than I ever remember being.
It doesn't help that 90% of my power in swimming comes from my arms (I honestly think I swim faster if I don't use the leg kick and do exactly that if trying to pass someone in the lane swimming area) so my legs are just used when I'm plodding about at work doing my job (I walk many miles a day doing that but it's walking) and I may now have crippled myself for life.

This next 12 weeks is going to be strawberry floating fun .
Please Boris open up the swimming pools or at least leave them unlocked so IO can sneak in .

Peter Crisp wrote:I just tried the new exercise bike .

I've been swimming for well over 5 years now and doing personal challenges that meant I was doing an average 3.5km swims in just over an hour with no breaks 4 times a week but I just tried 10 minutes on an exercise bike and managing 3.5 km in that time with a break after 2.2km and I'm now more strawberry floating knackered than I ever remember being.
It doesn't help that 90% of my power in swimming comes from my arms (I honestly think I swim faster if I don't use the leg kick and do exactly that if trying to pass someone in the lane swimming area) so my legs are just used when I'm plodding about at work doing my job (I walk many miles a day doing that but it's walking) and I may now have crippled myself for life.

This next 12 weeks is going to be strawberry floating fun .
Please Boris open up the swimming pools or at least leave them unlocked so IO can sneak in .

I miss swimming too Pete, although it's forcing to me cycle which is good as I got a bit too much into my head after coming off my bike a couple of times. Although you should use your legs!

Today I did a back and biceps workout.

• One Arm Water Row 8x3 (used a washing basket (it can squeeze the handles together so I can grab both at once) filled with bottles for this, as a bucket wasn't heavy enough)
• Pull up / chin up (alternate) 5x4
• Reverse water fly 8x3 (buckets)
• Broom chair row 8x3 (actually used my pull up bars on the chairs, rather than a broom handle)
• Curls (3x8) (this looked ridiculous, I hung two buckets of the side of my pull up bars (the ends curl so it was secure), then curled it from the middle on arm at a time. Only way I could get the weight high enough with a comfortable set up, but it was sturdy and it worked)

Then a 6km run. I was going to go longer but I was strawberry floating knackered.

Not too bad a workout, don't think I need to change it for next week, but I'll have a think just in case. Really need to have think about what I'm going to do for legs on Sat, last week was a bit crap.

God I miss the gym

You guys haven't considered getting any resistance band sets? None on Amazon but plenty on eBay. Resistance isn't as precise as weights, obviously, so you're working more on 'feel', but they're great for getting some training in.

Igor wrote:You guys haven't considered getting any resistance band sets? None on Amazon but plenty on eBay. Resistance isn't as precise as weights, obviously, so you're working more on 'feel', but they're great for getting some training in.

I thought about it but pull up bar has my covered for pull up/chin up, reverse row and leg raises, I've filled my gym bag with books for legs which I would guess is heavier than legs so I don't really know when I would use them.

Rocsteady wrote:God I miss the gym

I'm trying to look forward to going back on a novice programme and progressing every week again.