mik0rs wrote:Going for a workout myself in about an hour, back/bicep stuff today.
I'm going to switch things up a bit because i dont think I'm hitting my lats anywhere nearly effectively enough.
I've been doing bent over rows, and I've been unsure about my form so I'm reverting back to chins. I might put in some straight arm pulldowns to isolate them too.
I think I'm finally getting a handle of chest/tri stuff now though; if only I had a spot I could drop the reliance on the Smith machine and work my stabaliser's a lot more than just hitting them on incline presses.
i hate smiths. really i do
Don't get me wrong, I'm not a fan, I use them out of necessity rather than ease of use; pretty soon I'm looking to use the normal bench for the lower weight pyramid sets and move to the Smith when I know I'm going to damage myself without a spot for the free bar at the heavier weights.
im sure if u ask someone thats around at the time they will spot you. i mean i always do if someone asks me to help. wish u all the best with it anyway. sounds like ur not going to give up easy
Who wrote:
im sure if u ask someone thats around at the time they will spot you. i mean i always do if someone asks me to help. wish u all the best with it anyway. sounds like ur not going to give up easy
Lol, no chance of me giving anything up, I've only just started back after an absence of a few months. But thanks
if you take flax seed oil for you work outs what happens is when you shit, even if it's a big ass logg it slides out real nice and easy. so any constapated ass mutha fuckas should relly get some flax seed oil. i keep it real.
If you can lift more than 12 in a set, it's too light. If you can't get to 12, it's too heavy. This is the best thing for maintaining form and isolating.
For bulking up, don't do what idiot high school kids do... (They eat a bunch of shitty food and expect to be able to cut after 6 months of getting fat. Fat muscles don't count. Quality, not quantity.)
I'm in a ketosis cut stage right now. Stomach? Burning so painfully. It's a good pain, though.
I've seen friends press weight 20-40% over what they're used to expecting to get swolen in a few months and all they get are stretch marks from it. Good job.
[xeno]Julios wrote:tx man - i'm 165 now - 5'10 or so. Got a pretty small boned frame - tiny wrists, etc - but been blessed with some pretty meaty shoulders.
How long you been at it for?? nice gain there
Wrists are a complete bitch, i have the same problem with them. so if anyone has any ideas on how to thicken up the wrists im listening
was stiff deadlifting 265 pounds yesterday. Asked for someone to watch my form on the second set, and while my form was pretty good, my grip was giving out.
I use a double pronated grip like this
so it's really hard to keep a grip on the bar without gloves or wrist straps.
He recommended I try out a hook grip
where you wrap your fingers around your thumb. Gave it a try and holy fuck it hurt. Apparently you get used to the pain, and the tissue damage isn't too bad.
mik0rs wrote:Going for a workout myself in about an hour, back/bicep stuff today.
I'm going to switch things up a bit because i dont think I'm hitting my lats anywhere nearly effectively enough.
I've been doing bent over rows, and I've been unsure about my form so I'm reverting back to chins. I might put in some straight arm pulldowns to isolate them too.
I think I'm finally getting a handle of chest/tri stuff now though; if only I had a spot I could drop the reliance on the Smith machine and work my stabaliser's a lot more than just hitting them on incline presses.
yea i had issues with bent over barbell rows - I mastered the posture, but i felt really weak bringing the bar up - it's tricky to activate the back muscles as opposed to the biceps.
Chins will do wonders for your lats - i prefer a supinated close grip, as this allows the biceps to be in a strong position (thus more weight can be added), and you get more stretch on the lats.
Yup. The real ones too...stiffs are great for the hams and lower back, but pulling deads from the floor rivals squats, IMHO and experience, for strength and size gains. In fact, I made my steadiest and best strength gains in my legs when I alternated between deads from the floor and squats each week.
I used the traditional powerlifting grip as well, one hand over, one under. Used both hands pronated for stiff-legged deads. Also, to work on your deads, you can do them in a squat rack and use the racks to adjust where you pull from.
If you're having trouble getting the bar up on bent over rows, then you're using too much weight. People throw shitloads of plates on and then row it with their lower back, and totally fuck the movement up. It's supposed to end in a squeeze, which you can't do if you load the bar up with too much weight. Typically, I won't put anything more than 80kg for bent over rows, and I'm strong enough to pull 150kg if I let my ego take over
mik0rs wrote:Going for a workout myself in about an hour, back/bicep stuff today.
I'm going to switch things up a bit because i dont think I'm hitting my lats anywhere nearly effectively enough.
I've been doing bent over rows, and I've been unsure about my form so I'm reverting back to chins. I might put in some straight arm pulldowns to isolate them too.
I think I'm finally getting a handle of chest/tri stuff now though; if only I had a spot I could drop the reliance on the Smith machine and work my stabaliser's a lot more than just hitting them on incline presses.
yea i had issues with bent over barbell rows - I mastered the posture, but i felt really weak bringing the bar up - it's tricky to activate the back muscles as opposed to the biceps.
Chins will do wonders for your lats - i prefer a supinated close grip, as this allows the biceps to be in a strong position (thus more weight can be added), and you get more stretch on the lats.
I would only bent row using Dorian Yates technique...not bent over too far, both hands under, etc.
Lets you go heavy, and really add mass to the lower part of the lats. However, you do have to be careful not to overdo it and strain or pull a bicep, and avoid teh temptation to try and use momentum and back sway to get the weight up...
Yup. The real ones too...stiffs are great for the hams and lower back, but pulling deads from the floor rivals squats, IMHO and experience, for strength and size gains. In fact, I made my steadiest and best strength gains in my legs when I alternated between deads from the floor and squats each week.
I used the traditional powerlifting grip as well, one hand over, one under. Used both hands pronated for stiff-legged deads. Also, to work on your deads, you can do them in a squat rack and use the racks to adjust where you pull from.
Yep, that's exactly the same grips I use. The over/under just doesn't seem to work for stiff deads. I dead on back day so I can still fit squats in as well.
do you mean the power rack or whatever it's called? My gym doesn't have one of those, but I wish it did
Yea, basically a power rack, or just a squat 'cage' where you can put the long safety rods in. If you have a weak spot in your dead, lets say the middle third of the movement, you can put the rods in so that you are only pulling the bar up from the beginning of that range - really focusing on activating everything involved in that particular spot. You can also put a bench in the squat cage like that, and use those rods to work on isolating various parts of the bench...kind of like partials. Pretty unorthodox, I've seen it in a few old school powerlifting magazines...guys would basically set up the rack so the bar would rest on the safety rods about 2 inches above their chest, then have another safety rod about 6 inches above. So, they had isolated only one portion of the movement. I don't see the technique discussed or advocated much anymore...
That sounds pretty good, it'd probably help fix the wobble in my knees through the 1st part of a deadlift. sometimes they go crazy... It's like I'm taking weightlifting back to the 80's by throwing in some disco dancing halfway through the lift.
sys0p wrote:That sounds pretty good, it'd probably help fix the wobble in my knees through the 1st part of a deadlift. sometimes they go crazy... It's like I'm taking weightlifting back to the 80's by throwing in some disco dancing halfway through the lift.
Yea, give it a try. Do you use a wide stance with hands in the middle, or a narrow stance with hands on the outside.
I used to vary...sometimes I'd do the 'sumo stance' (legs wide), and others I'd keep my feet about shoulder length apart, with my hands just wider.
I keep my feet close usually, which is when it happens.. It's all good if I do a sumo stance, but they hit my legs too much so I don't like to do them.
wobbling knees with heavy weight is a recipe for knee damage, from what i understand. Widen your stance, maybe flare your toes out a bit like in squats. I know shit all about bent legged deadlifts though...
Yeah, I do when with bent knees, it's good to stack a couple of plates on the floor and do them standing on top of them. If you bend your legs a bit you can get much deeper
[xeno]Julios wrote:was stiff deadlifting 265 pounds yesterday. Asked for someone to watch my form on the second set, and while my form was pretty good, my grip was giving out.
I use a double pronated grip like this
so it's really hard to keep a grip on the bar without gloves or wrist straps.
He recommended I try out a hook grip
where you wrap your fingers around your thumb. Gave it a try and holy fuck it hurt. Apparently you get used to the pain, and the tissue damage isn't too bad.
Who the fuck does Mr. Stonewash think he is? Apparently someone is challenging me for my title of King of the Universe. He won't get far with those peashooters he calls arms, though.
