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Wednesday, June 21. 2017

Fighting the epidemic of Apoptosis: Why Gyms Don't Teach the Only Exercises You Need

Middle-aged and older people suffer from the heartbreak of Apoptosis. In this case, age-related demise of muscle cells. Only strength-building can help us stay ahead of the curve of physical decay as long as possible.


So we're talking only about strength-building exercises here: Squats, Presses (ie bench and overhead), and Deadlifts: Why Gyms Don't Teach the Only Exercises You Need


Rippetoe makes the essential point, but most people would add pull-ups/chin-ups, dumbbell rows, and maybe dips to complete the list. That's enough to keep anybody busy for 2-3 hrs/week, since none of these heavy things should pushed to the limit more than once/week by the ordinary person over 40.


What about "curls for the girls"?  Non-essential. Optional, for vanity (ie to impress the girls).


What's on your list of essentials for strength-building and/or strength-maintenance?


Posted by Bird Dog in Physical Fitness at 14:46 | Comments (15) | Trackbacks (0)

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Turkish get ups with a kettlebell.
#1 Warren pease on 2016-02-27 17:00 (Reply)
The biggest thing of all is to get your butt to the gym and do something. Nothing beats strength training though.
#2 M@rk on 2016-02-27 19:10 (Reply)
I'm glad you're picking up on Rip's programming.

It's no nonsense, nothing superfluous - just get in and get out of the gym.
#3 Browndog on 2016-02-27 20:00 (Reply)
Barbell holds for grip strength - load the barbell up (I'm currently at 170 lbs) and hold for 20 - 30 seconds. Three sets. Increase weight once you can do all 3 sets for 30 seconds. I do it in the rack so that when I fail it doesn't drop far.

Really helps with the deadlifts.
#4 Hamlet's Fool on 2016-02-27 22:41 (Reply)
Rippetoe's method also recommends power cleans or power snatches. You could add kettlebell swings. I also like KB Turkish get ups and pushups.
#5 okuin on 2016-02-27 22:53 (Reply)
big box gyms don't teach those basic exercises for two reasons:

1. So they can charge you more to use their endless array of machines. The average Joe can probably build an adequate home gym with free weights purchased via craigslist at a reasonable price - and it will fit in his once car garage. It's beyond the reach of all but a few to buy all those silly machines.

2. It costs them more to keep all the free weights picked up and in their "proper" locations. The machines stay in one place and there are (usually) no plates to deal with. Hence lower costs for the gym owner.
#6 mike m on 2016-02-27 22:59 (Reply)
Essentials???

In terms of equipment:

Barbell (plus weights) and a pull up bar.

With those, you can hit all the basic movements:

Push - overhead presses. I prefer push ups with a weighted vest instead of bench press, but if you prefer BP, you can add a bench.

Pull - barbell rows and pull up variations. Cleans.

Squat variations - I prefer front squat, but if you like back squat, you can argue for a squat rack. I also like one leg squats to a low box (with weight vest) and walking lunges.

Hip Hinge e.g. deadlift and its variations.

I also do a variety of loaded carries (farmer walk, suitcase walk, weighted wheel barrow, sandbag bearhug), sled work and sprints.
#7 mike m on 2016-02-27 23:16 (Reply)
Over the years my workouts have oddly enough been reduced to pretty much the Rippetoe routine. Even before I ever read his book. Bench. Squats. Overhead press. Rows and lunges, but no deadlifts. I will fix that. I do "curls for girls" even though my genetic makeup is such that I don't get peaks. I do like dips.I just want to be strong. Not big. I am old.
#8 Jeffersonian on 2016-02-27 23:30 (Reply)
I have friends wrap me up in duct tape. The ensuing struggle tones most muscle groups.
#9 Dale on 2016-02-28 09:45 (Reply)
I am so lucky I had just put down my coffee when I read that comment. LOL
#9.1 GoneWithTheWind on 2016-02-28 12:20 (Reply)
Farmers carry. It is a good total body exercise. Currently I have 65 lbs on each dumbbell and walk up and down my driveway, roughly 40 yards, with one dumbbell in each hand.
#10 Brad on 2016-02-28 12:07 (Reply)
You can get a long way on pushups (chest to floor), pullups, dips, "air squats" and kettle bell swings.

I haven't been to a gym in months (because of a move and a short term liquidity issue), but I've been doing pushups and kettle bells and some outside stuff (walking the dog, riding the bike, walking in the mountains) and I'm getting a bit more muscular. Oh, and I'm almost 50).
#11 William O. B'Livion on 2017-06-21 15:34 (Reply)
I do the 5x5 workout, which I discovered here.
#12 Tx_Teacher on 2017-06-21 16:28 (Reply)
Kettleball swings and farmers walk are two of my mainstays.
#13 Hoss on 2017-06-21 21:18 (Reply)
One legged deadlifts and split squats. Good for balance.

I also try to do two short HIIT workouts every week. I call my favorite "20 hard minutes". Set a timer for 24 50 second intervals.

Sprint - 20 yds. - up and back - that's all there is room for in the gym. Do one sprint - then rest until the timer beeps again.

Drag a 300 lb. anchor chain (or sled) 20 yds - up and back. Do one and rest until the timer beeps again.

Two more sprints

Push a sled loaded with 90 lbs. or more - up and back.

Two more sprints.

Farmer's carry with a trap bar - 185 lbs. or more.

Repeat the whole cycle again. Only takes 20 minutes and you are done. Add more weight as needed.
#14 altered states on 2017-06-22 11:36 (Reply)

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