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Extra/recovery workouts advice

I

I'D RATHER BE DEADLIFTING

New member
I've lately been doing some active recovey/extra workouts type stuff with band pushdowns, band rear delts, band chest flyes, reverse hypers, light sldl.

I was wondering if there was some other stuff I could do for lower body, preferably hamstrings. During my extra wide sumos today my l hammy stared to feel a little iffy and now it's a bit tender. Anyone ever try those band leg curls they show on elitefts?? I was thinking of those. Also, is there a way to mimic goodmornings with the bands? Thanks
 
The band leg curls are pretty good. I use the light band for them and it targets them well. I love doing band gms. yoiu take the band and stand on it with both feet. Then put your head through and put the band on the back of your neck. to increase the tesion just spread your feet further apart. Do them for time not reps for like 3 minutes depending on how tight the band is. A good exercise to work on the hips is to double the band and step into it. Then sit on the end of a bench , bring the band up around the knees , and do adduction work with it.
 
Wrap the band around your neck, then stand in the other end of it and do good mornings. You can also step into both ends of another band and run it through your belt for belt squats or additional tension on the good morning.

B.
 
Have you tried 20 minutes of cardio after your workouts?

From research I've read it seems to be the best bet in muscle recovery [specifically relieving lactic acid build up upto 75% which, most experts agree, a significant factor in DOMS]

-Zulu
 
Cardio, Its got its time and place but in the world of powerlifting its almost unheard of. I believe that you are right about it peventing doms.
 
I'm not talking 45 minutes of all out cardio.

Light cardio for 10-20 minutes.

No worse than all the sled dragging most people do. I'm just pointing out that, done after exercise, it seriously increases recuperation time.

-Zulu
 
C - a - r - d- i - o???? It seems like I have heard of that before. I am not sure how to pronounce it, but I have seen it written. I get cold chill when I read that word.

Along those lines, last summer the guy who got me started powerlifting wanted me to play rugby with him. I thought sure what the Hell? An hour later and a lung puked up, I realized that my short and ugly rugby career was coming to a screaching halt and I limped my out of breath ass back to the gym, and there I remain.

B
 
Hey Mincher...

You're in better shape than me. GPP is an aspect of Westside that I just can't seem to get into. I know if I was in better physical shape (i.e. cardiovascular) then my lifting would improve. I just can't seem to get motivated to do the things necessary to improve my GPP. I may try to add a cardio activity 3-4 times a week to see if my lifting improves. What do you think???

- Screwball
 
cardio = logical for those who aren't lazy

Cardio gets the blood flowing to the muscles... carrying away the waste produced by breaking down and working out the muscles. It also delivers more nutrients to the muscles to aid the recovery process. of course your heart won't complain either - a little cardio could do some good once in a while.

this being said....

fuck cardio. =)

Wa-hoo sleep! haha
 
AIGH I hate cardio myself, in fact just the word makes me tired and makes me wanna eat somethin. BUT I've heard that about 20-30 minutes of walking will help the lower back increase strength, is there any truth in this for those that know??????. Other than that great post IRBD i needed somethin like this for myself.
 
Both of these hit the hamstrings real hard. On the band gm's do like they said and do it for 3-6 minutes, but you should only do 1 rep every 6-10 seconds, so 6-10 reps a minute. On the sled dragging try the one where you bend over and grab the rope between your legs and drag like that. Also, rev hypers for reps can also be used, if you have access to that machine.
 
LOL...my GPP must be decent. Heck i have this thing i do every week called boot camp...

It's hell, but the insanity of it all makes me smile.

Run down the hill to the beach than run up...
Walk down the stairs...
Run up the stairs...well your not running once you get to the top...

And than go back and do upperbody exercises...
 
this is going to sound strange......but i like walking. nothing major or stressful just a nice walk in the park.

it gets blood flowing decreases stress and is very good for the soul.

fresh air is wonderful........depends where you live.

not exactly GPP but it helps with my training and (active) relaxation/recovery
 
bigokie that makes sense b/c 3-6 minutes straight isn't that great when your injured so every 6-10 seconds is a good idea thanks bro.

endpoint a walk in the park, well I live out in the country so I'll have to try walkin around here, and see how I like it.

But back to my question does this walkin statement have any truth in it???????
 
I'D RATHER BE DEADLIFTING said:
What's this cardio you speak of?? :P


Seriousy though, if I added in any cardio I'd prolly weigh like 115 lbs in a few weeks, lol.
Click to expand...

if you dropped down to 115, you'd hit the 3xbw dead no problem... maybe even 4x!

cardio does help with soreness.. im usually ridin my bike if im n ot lifting, and i dont get as sore as i used to when i would just sit on my ass all day and do nothing
 
At the moment, I have very poor cardio ability, along with work capacity. I always thought extra work would be counter productive, but maybe I could use it. So if I were to add in some extra workouts to my upcoming plan, would this work:

Monday PM
1 Arch Back Good Morning MAX
2 Hyper Extension (3x10)
3 DB Rows Elbows In (2x10)
4 Leg Raises (2 MAX)
5 Hyper Extension Obliques (2 MAX)
6 DB Shrugs (3x15)

Tuesday AM
Band Good Mornings

TuesdayPM
1 Floor Press MAX
2 JM Press (2x8)
3 DB Cuban Press (2x15)
4 DB Incline Across Chest Extension (50 reps)
5 DB Zottman Curls (50 reps)
6 Wrist Rollers (2x60 sec)

Wednesday AM
30 minutes GPP (sled/walking/jump rope)

Thursday AM
Band Pressdowns

Thursday PM
1 Dynamic Squat (12x2)
2 Dynamic Deadlift (6x1)
3 BB Row (2x6)
4 Decline Crunches w/ DB (2x8)
5 Side Bends w/ DB (2x8)
6 BB Shrugs (2x8)

Friday AM
Band Leg Curls

Friday PM
1 Dynamic Bench (8x3)
2 Close Grip Press (2x6)
3 DB Laterals (2x15)
4 BB Lying Extension (40 reps) (4x10)
5 Preacher Curls (40 reps) (4x10)
6 Wrist Rollers (2x60 sec)

Saturday AM
30 minutes GPP (sled/walking/jump rope)
Band Presses

Sunday AM
30 minutes GPP (sled/walking/jump rope)
Band Good Mornings

At the moment, I am only doing the PM weight workouts, so maybe I should just start with the 30 minute GPP stuff. Once I'm used to that add in the band work? Any ideas are appreciated
 
Growin' that looks like a good way to help recovery time and get some extra ggp in there. Give it a try and let us know how it works. I'm goin to pull my sled as we speak.
 
damn, hottubs are so nice and relaxing... what if i brought my bands in the hottub and did some "hottub leg curls" with them or something?
 
Whoa......I gave you the wrong impression.

Passive recovery is still good!

Just that active recovery is better!

Do both :)

-Zulu
 
Screwball,

I do some recovery work with light bands for triceps chest and shoulders at least twice per week. When the weather is good, I try and pull a sled at least two or three times per week as well. I should do much more GPP, but there are only so many hours in a day, and I pride myself in never ever missing a gym workout. To get to the next level I may have to take just as much pride in never missing a GPP workout.

Bigokie,

I added some carpet to the bottom of my sled, and it is great. It increases the friction to a great degree, but the great thing is that it does not make noise when I drag it in my neighborhood. I got the idea from you. Thanks.

B.
 
Wait a second. I thought i gave you that idea. Anyway as long as you got it from somebody. I just switched to an outdoor floor mat i found at home depot. The kind that is like fake grass and has long 1/2" plastic grass thingies. Not as much friction but no noise like the carpet. I think they both work great but go through them quickly.
 
For a fat guy...I'm actually in good cardio shape. Sled dragging is where it is at. I would be careful doing too much of the extra band work...it takes a lot more out of you than you think.

B True
 
HEY deciever what are you gonna do with the bands in the hottub bro :arty: , just messin with ya bro I just found that funny bout the hottub shit. I gotta get me some bands and a sled.
 
lol cubanito im gonna have fun w/ my bands.. just imagine what i could do with them... band leg curls, strap a girl to my lap so she cant get up, good mornings with bands.. .etc... all of that good recovery stuff
 
I plan on using my bands for; GM's for recovery, band pushdowns, strappin half around my waist and half around the ol ladys waist and showin her penetration for real, and maybe some leg curls.
 
yep cubanito, all great recovery ideas... dont tire yourself out on the penetration though... you might do something that may be considered CARDIO!
 
TRU but that's the only cardio I get in my routine. SOOOOOOO YYOOOUUUU KNNNOOWWWW gotta keep up the GPP(whatever that really is)
 
I guess that kind of cardio couldnt hurt that much...hell, it might not even be considered cardio if you dont last long...lol...

oh yeah i've been meaning to ask.. what the hell is GPP? im such an idiot
 
THE KEY TO LASTING LONG

if ya know your gonna get some right before go to the bathroom, ya jerk it let your shit go, and THEN you'll last longer than her. I have great endurance when it comes to lastin long. I have women that will agree.
 
Well I knew that, but hey livin up state and all i don't know how early u guys start. I got a head start to tell ya the truth and experience works wonders. LMFAO
 
lol i know my stuff.. may not be as experianced as you, but from the stuff i have done (no sex yet) i know my stuff

dont ya love how we went from talking about extra recovery, to talking about lasting long in bed?
 
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