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<blockquote data-quote="Mbaker" data-source="post: 2359475" data-attributes="member: 256617"><p>I use four things:</p><p></p><p><strong>1. Body</strong></p><p>This is so overlooked as it seems old hat. I do 4 of this type. Everyday first thing often before leaving the bedroom, 50 good form push-ups (a good hangover habit from a push-up challenge). When it is too late to do a gym / home gym I would do central squats, split pulse squats and jump squats. Skaters.</p><p></p><p>If these are done from a beginner status to over a long period of time absolute failure 3 times a week, significant gains can be made. These can be done fast or slow (slower is harder with good form).</p><p></p><p><strong>2. GYM</strong></p><p>Barbell squat, Barbell Deadlift and Bench Press mainly. Everything else I can do at the end of a workout.</p><p></p><p><strong>3. Home GYM</strong></p><p>Barbell squat, Barbell Deadlift, Trap bar deadlift and Bench Press (only bench to the same weight as the gym). Rowing machine, heavy battle ropes, dumb bells</p><p></p><p><strong>4. X3 Bar</strong></p><p></p><p>All of these I use interchangeably and smarter these days as not to over do it. I take no prisoners and listen to my body, if I do a silly deadlift and feel my hamstring through a lazy technique, I move on (no longer 25); injuries I now avoid at all costs, so I can work out tomorrow. If I had to choose 1 of the above for life, it would be the X3 Bar hands down:</p><ol> <li data-xf-list-type="ol">Portable (I have even taken this on holiday) and in the summer on walks</li> <li data-xf-list-type="ol">Full workout in its own right, and or adjunct to gym</li> <li data-xf-list-type="ol">Easier (in my view) to train to failure than bodyweight only (I find it mentally easier)</li> <li data-xf-list-type="ol">Legs, chest, biceps, back, shoulders</li> <li data-xf-list-type="ol">Get a pump which feels great</li> <li data-xf-list-type="ol">Suitable for any age (the bands are suitable for teenagers to pension age)</li> <li data-xf-list-type="ol">Does not hurt connecting tissues / joints</li> <li data-xf-list-type="ol">Can learn the correct form and techniques for barbell deadlift and squat</li> <li data-xf-list-type="ol">Resistance and Cardio</li> </ol><p>Some would say why not just use bands which are much cheaper. The easy answer is loading and weight equivalent. If I am doing bicep curls with standard bands, I would have to do maybe 3 times as many to get fatigued, whereas with the middle band hooked up to the X3 Bar I can break myself at 10 reps. Similarly with the Elite Band. With standard bands I estimate you can imitate a 20 - 40 kgs deadlift, but the X3 Bar is around 150 kgs. In short if you total the cost of all the equipment to work your systems, the shareability with your friends and family it is ridiculous value. For balance Ben Pakulski, a true body builder does not rate it, but he is Olympia / Arnold Classic standard; for us mere mortals it is the bomb (no affiliations (yet...) or other links).</p></blockquote><p></p>
[QUOTE="Mbaker, post: 2359475, member: 256617"] I use four things: [B]1. Body[/B] This is so overlooked as it seems old hat. I do 4 of this type. Everyday first thing often before leaving the bedroom, 50 good form push-ups (a good hangover habit from a push-up challenge). When it is too late to do a gym / home gym I would do central squats, split pulse squats and jump squats. Skaters. If these are done from a beginner status to over a long period of time absolute failure 3 times a week, significant gains can be made. These can be done fast or slow (slower is harder with good form). [B]2. GYM[/B] Barbell squat, Barbell Deadlift and Bench Press mainly. Everything else I can do at the end of a workout. [B]3. Home GYM[/B] Barbell squat, Barbell Deadlift, Trap bar deadlift and Bench Press (only bench to the same weight as the gym). Rowing machine, heavy battle ropes, dumb bells [B]4. X3 Bar[/B] All of these I use interchangeably and smarter these days as not to over do it. I take no prisoners and listen to my body, if I do a silly deadlift and feel my hamstring through a lazy technique, I move on (no longer 25); injuries I now avoid at all costs, so I can work out tomorrow. If I had to choose 1 of the above for life, it would be the X3 Bar hands down: [LIST=1] [*]Portable (I have even taken this on holiday) and in the summer on walks [*]Full workout in its own right, and or adjunct to gym [*]Easier (in my view) to train to failure than bodyweight only (I find it mentally easier) [*]Legs, chest, biceps, back, shoulders [*]Get a pump which feels great [*]Suitable for any age (the bands are suitable for teenagers to pension age) [*]Does not hurt connecting tissues / joints [*]Can learn the correct form and techniques for barbell deadlift and squat [*]Resistance and Cardio [/LIST] Some would say why not just use bands which are much cheaper. The easy answer is loading and weight equivalent. If I am doing bicep curls with standard bands, I would have to do maybe 3 times as many to get fatigued, whereas with the middle band hooked up to the X3 Bar I can break myself at 10 reps. Similarly with the Elite Band. With standard bands I estimate you can imitate a 20 - 40 kgs deadlift, but the X3 Bar is around 150 kgs. In short if you total the cost of all the equipment to work your systems, the shareability with your friends and family it is ridiculous value. For balance Ben Pakulski, a true body builder does not rate it, but he is Olympia / Arnold Classic standard; for us mere mortals it is the bomb (no affiliations (yet...) or other links). [/QUOTE]
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