Subnostr

Good morning and happy Tuesday #nostr fam!

More storms forecasted for the #keystone state (6 days now). The forests needed it.

Today is going to be a #squat day. I loathe squat days, but if you are short on time, squats are the most ecocomical use of your exercise minutes. Yes, even more so then running.

There is no more effective way to shock and awe your nervous system, confuse the body to the point it will over react for a few days all the while repairing and growing muscles throughout.

But if course, check with your doctor first and consult with a professional to make sure you have good form.

Squat can literally break your back if you don't know what you're doing.

Make it a banging day my friends. Catch on the other side.

#dogsofnostr

#CaneCorso

#nostrplebs

#plebchain

#DownTrees

#Trail

#Hiking

🤜🤛✌️✊🤘👍🐾🐕‍🦺🏋️💜🫂

Down trees on the trail. After effects of a stormy week .👇👇👇👇👇👇👇👇👇👇👇👇👇👇

https://imgur.com/a/LPAkzy8

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Discussion

The Fishcake (nostr.build) 2y ago

Good morning 🐶🐾🫂☕️

Running Man 2y ago

Thank you and a good evening to you fishcake!

MattA 2y ago

GM! 🤙🏽☕️☀️

Running Man 2y ago

🤜🤛✊

Eyeamidol 2y ago

Squats are the king of lifts! So good!

Running Man 2y ago

💯% in agreement eyemidol. Probably also one of the most dangerous lifts as well some might argue.

Eyeamidol 2y ago

Yeah definitely easy to get into trouble if you go beyond your limits! There are also squat machines which can help reduce risk of injury, but nothing will beat a proper squat. Leg day used to be my least favourite session of the week, till I properly got into squatting.

Eyeamidol 2y ago

Tell you what, it's deadlifts that worry me in terms of danger. I really want to do them but can't really do them on the same day as squats...

Running Man 2y ago

I've never found it productive or rewarding to do deadlifts and squats on the same day.

When I was younger I put 3-4 days between a deadlift day and a squat day. As I've gotten older I put a week between my squat and deadlift days. I find that you get the most gains from both when they are days apart.

Running Man 2y ago

With all that said, different body types respond differently to these types of stresses.

My body has always been most reactive to deadlifts and squats. I can see gains with the benchpress, but I have broad shoulders (humble brag) and my shoulders always tend to respond more to the benchpress then my pecs. I've never really figured out how to shut the shoulder off and let the pecs do what it's should be doing.

Eyeamidol 2y ago

I imagine you've tried everything, but for me I try to retract my scapula when doing chest press to make sure the pecs get the most engagement. But body mechanics are all different as you say! Maybe just build up go a monstrous fly instead! 😅

Running Man 2y ago

Your suggestion re: scapula is familiar to me. I suspect as you probably already know my issue was probably 90% psychological.

Muscle memory, path of least resistance, etc. I got into power lifting in my 20's. At that point I had already become too dependent on using my deltoids. Given the right circumstances and in enough time, dumbbell flies could do the trick a little bit. Water under the bridge at this point.

My goal these days is good bone density. No point in living to the ripe old age of 150 years if I have brittle bones and can't hike in the woods on a sunny day .

But yeah..I would put a few days between squats and dead lifts days if your goal is muscle mass.

Strength exercises are not always the same for gaining mass. I suspect you already know this.

Eyeamidol 2y ago

Man, loving this great chat! You evidently really know your stuff 😁 I'm firmly middle aged at this point and am also just trying to keep bone density and general fitness up to be able to keep up with life! Not trying to win any competitions, just trying to be less sedentary!

I could never really get on with running unfortunately, I know lots of people who love the process but it's not for me. Which is a shame as it would obviously massively benefit me! Luckily I don't hate the gym so I've built it into my general routine. Still hard to get going some days though!

Running Man 2y ago

Yes, the sentiments are mutual Eyeamidol. Thanks for the engagement.

But yes, my goal these days is good mobility, joints, bones.

Running is therapeutic for me. But the trails are in bad condition these last few days, so mixing it up with the weights.

GM 🤗🫂

🤜🤛✊🫂

Gn JoySun! 🤜🤛🫂

Slept well!!