I think work on bodyweight squats and lunges would be really important for your friend to do alongside, possibly, some quad-specific exercises. Natural, compound movements like squats and lunges help develop balance and stability, and progress on those moves is likely to transfer directly to normal movements in daily life. That transfer may or may not happen with isolation execises.
I'd recommend that anyone trying to improve or rehab movement quality do a self-screen and periodically re-screen to see how training is actually affecting quality:
https://www.youtube.com/watch?v=h8G6jkEf1uI
― Brad C., Sunday, 2 August 2015 18:46 (eight years ago) link
Doing a bunch of Amosov assisted squats every morning helped immensely with my creaky knees (which probably had something to do with weak quads) - grab both sides of a doorknob and squat with shins parallel, repeat a couple dozen times. Grabbing the doorknob doesn't make it physically that much easier (in terms of weight moved) but taking balance out of the equation lets you do more of them quicker IME
― Kiarostami bag (milo z), Sunday, 2 August 2015 19:25 (eight years ago) link
using ankle weights for leg extensions pulls the weight straight down as opposed to at an angle, like on a leg extension machine... can be problematic for the knee joint at levels that have impact. Wouldn't necessarily recommend it.
― let's not get too excited w/ the ouches (forksclovetofu), Sunday, 2 August 2015 23:51 (eight years ago) link
i'm about to go to the gym for the 5th time this month wow
― computer champion (harbl), Saturday, 15 August 2015 17:50 (eight years ago) link
in august i'm just lucky if i can tread water tbh
― transparent play for gifs (Tracer Hand), Saturday, 15 August 2015 23:58 (eight years ago) link
7 times now. i only went once in july because i was working too much. i think i'm finally "getting" overhead presses!!!!
― computer champion (harbl), Saturday, 22 August 2015 21:35 (eight years ago) link
i don't think i ever really got them :( tried for awhile, did not progress quickly at all, pulled my back a couple of times, that was enough for me
― transparent play for gifs (Tracer Hand), Saturday, 22 August 2015 21:59 (eight years ago) link
i switched to alternating benching and pressing to just doing both on the same day because it's not like i do either heavy enough to get too tired. i have gone from struggling wet spaghetti to much stronger only somewhat floppy spaghetti in just a few weeks.
― computer champion (harbl), Saturday, 22 August 2015 23:00 (eight years ago) link
switched to = switched from
― computer champion (harbl), Saturday, 22 August 2015 23:01 (eight years ago) link
not an impressive number yet but it'll come. i have extremely long arms fyi
http://www.wsj.com/articles/the-lebron-james-of-weightlifting-1440371008
― F♯ A♯ (∞), Tuesday, 25 August 2015 03:52 (eight years ago) link
also: https://www.youtube.com/watch?v=-v8OexNKrug
153kg (331lbs)
get ready to feel inspired or feel like shit
he's 14 years old there
― F♯ A♯ (∞), Tuesday, 25 August 2015 03:57 (eight years ago) link
like it's not even that hard for him
― Meta Forksclove-Liebeskind (forksclovetofu), Tuesday, 25 August 2015 04:00 (eight years ago) link
Olympic Weightlifting is inspiring and terrifying, but who compares their lifts with 15yo phenomenons?
― One bad call from barely losing to (Alex in SF), Tuesday, 25 August 2015 12:25 (eight years ago) link
300lb C&J is a goal of mine. but i weigh like 220 this kid is 160 lbs
― (•̪●) (carne asada), Tuesday, 25 August 2015 12:43 (eight years ago) link
that ruled hard
― goole, Tuesday, 25 August 2015 16:12 (eight years ago) link
warning, there's a butt
https://video.xx.fbcdn.net/hvideo-xta1/v/t43.1792-2/11402153_1133717843322282_1607497084_n.mp4?efg=eyJybHIiOjE1MDAsInJsYSI6MTAyNH0%3D&rl=1500&vabr=743&oh=25395ed201063be96e883f6b96b19a7b&oe=55DD0DB6
― anti-hackers (mattresslessness), Tuesday, 25 August 2015 22:34 (eight years ago) link
lol
there is this guy at my gym, a 50ish guy, who wears a fanny pack that says OCEAN CITY all the time and he tries to lift dumbbells that are way too heavy for him and goes YEARGHHHHH. yesterday he asked me if i was training for a competition because i was "making notes." this week i am off work so i am eating a lot. i ate 204 grams of protein yesterday! so sw0le.
― computer champion (harbl), Sunday, 6 September 2015 18:01 (eight years ago) link
there are two "that guy"s at my gym. one is 50ish, has that burnt-orange fake tan going on, kind of chatty, fannypack, wears the most awful cologne that stinks up the whole gym and makes me want to puke. the other guy is 40ish, power lifter type, lifts very heavy, is very loud when he lifts, has some b.o. issues going on.
― mattresslessness, Sunday, 6 September 2015 18:19 (eight years ago) link
i try not to judge the second guy but the first guy, ugh. putrid cologne is not ok.
― mattresslessness, Sunday, 6 September 2015 18:26 (eight years ago) link
it feels vaguely wrong to dislike people for smelling bad at a gym, but goddam buddy, you fucking stink right now
― goole, Monday, 7 September 2015 15:50 (eight years ago) link
people totally have control over how bad they smell at the gym. choosing not to exercise that control is dislikeable.
― computer champion (harbl), Monday, 7 September 2015 16:15 (eight years ago) link
i may have fixed my hip pain problem so i am barbell squatting again. i ordered shoes also.
― computer champion (harbl), Monday, 7 September 2015 16:16 (eight years ago) link
guy at the gym came up to me shook my hand and said "you sir have magnificent calves... gimme"
ppl get kinda weird abt this shit
― lag∞n, Saturday, 12 September 2015 19:22 (eight years ago) link
feel bad for ppl trying to cultivate beautiful calves when they come naturally to me
― lag∞n, Saturday, 12 September 2015 19:23 (eight years ago) link
"do you even squat bro?"
― illegal economic migration (Tracer Hand), Saturday, 12 September 2015 19:39 (eight years ago) link
i have no calves because calves are genetic. i couldn't cultivate them if i tried.
― computer champion (harbl), Saturday, 12 September 2015 20:29 (eight years ago) link
'we must cultivate our calves' - swoltaire
― balls, Saturday, 12 September 2015 20:40 (eight years ago) link
― lag∞n, Saturday, 12 September 2015 22:17 (eight years ago) link
wait calves are more genetic than yr other parts?
― resulting post (rogermexico.), Sunday, 13 September 2015 02:50 (eight years ago) link
no that would make no sense. it's just some people can't grow them. my brother runs miles and miles every day and still nothing. i've never been able to have them.
― computer champion (harbl), Sunday, 13 September 2015 02:53 (eight years ago) link
running up hills is fine if u want strong-ass calves that can do things but all that cardio will set u back
if u want meat cantaloupes back there u gotta lift bro
― resulting post (rogermexico.), Friday, October 3, 2014
― resulting post (rogermexico.), Sunday, 13 September 2015 03:11 (eight years ago) link
i mean check out mo farah's calves some time pfft u can tell he's been skipping donkey presses
― resulting post (rogermexico.), Sunday, 13 September 2015 03:18 (eight years ago) link
every time i use the donkey machine i feel like an ass.
― mattresslessness, Sunday, 13 September 2015 04:00 (eight years ago) link
I can't find the full text online but the kathy acker essay "the language of the body" is easily the best thing I've read about bodybuilding. not that i've read much or anything good at all.
― mattresslessness, Sunday, 13 September 2015 04:16 (eight years ago) link
i know about big muscles vs. strong muscles but i mean we just don't have *any* in my family. also i read one thing about east africans that makes their bodies good for running is they have thinner calves????
― computer champion (harbl), Sunday, 13 September 2015 13:50 (eight years ago) link
yeah big calves r bad for running via the pendulum effect
― lag∞n, Sunday, 13 September 2015 17:03 (eight years ago) link
funny the guy at the gym who coveted my calves had a wiry strong body which is imo preferable to a muscular build via not being predisposed to fatness, grass is always greener i guess
― lag∞n, Sunday, 13 September 2015 17:05 (eight years ago) link
i always notice that considerably overweight white men tend to have the most sublime calves
that makes me sound like a creep but w/e
― hello, it me (clouds), Sunday, 13 September 2015 18:59 (eight years ago) link
lmao
― lag∞n, Sunday, 13 September 2015 19:06 (eight years ago) link
So true. Still, glad I'm not overweight, et al.
― Norse Jung (Eric H.), Monday, 14 September 2015 04:28 (eight years ago) link
Yeah, I was fat for a few years and have some real thick and juicy calves now.
― Enter nothing in the dialog and click 'OK' (Øystein), Monday, 14 September 2015 10:17 (eight years ago) link
So after a few months of regular working out (3x week consistently) a trainer advised me to switch to doing strength workouts with one chest day, one leg day and one back day per week, 4 exercises 3x10 with weights heavy enough that it's hard for me to complete three sets. My first week of this I just feel sore and stiff to a degree that does not feel healthy to me. Is it really appropriate for a non-bodybuilder to do 1x per week all out on a muscle group instead of working muscle groups more frequently at slightly less intensity?
― on entre O.K. on sort K.O. (man alive), Tuesday, 15 September 2015 01:22 (eight years ago) link
OTOH maybe I just need a couple weeks to get used to it? But I don't like the feeling that I need advil to recover from a workout, and it also makes me feel like I might be risking injury.
― on entre O.K. on sort K.O. (man alive), Tuesday, 15 September 2015 01:25 (eight years ago) link
I don't think issue is frequency but rather committing to do it a weight where you will go to failure. But yes if you don't increase weight inevitably you be less sore in future workouts.
― One bad call from barely losing to (Alex in SF), Tuesday, 15 September 2015 01:32 (eight years ago) link
do a little less weight imho, or fewer reps. it's normal to be sore the first few times but your joints shouldn't hurt that bad. the failure thing is a myth.
― computer champion (harbl), Tuesday, 15 September 2015 01:39 (eight years ago) link
i promise! i am way stronger than i used to be and it's pretty rare that i (1) fail anything and (2) am in pain
― computer champion (harbl), Tuesday, 15 September 2015 01:40 (eight years ago) link
well i almost fail presses sometimes but it usually means i'm tired or didn't eat enough, it's not normal
What about loss of flexibility? I feel that temporarily from the soreness, but wondering if it will go away long run. I definitely felt more energetic and less run down after my previous workouts, but results were coming more slowly, whereas I feel like I've seen noticeable results from just a single week of this style workout.
― on entre O.K. on sort K.O. (man alive), Tuesday, 15 September 2015 01:44 (eight years ago) link
you are sw0le now
― computer champion (harbl), Tuesday, 15 September 2015 01:48 (eight years ago) link