TelBoy

And i thought you'd pick on the pain bit. I'm losing my touch..!

TurboKitty

Huh, pain is for other people.

TurboKitty

By the way, leg extensions are already a part of my lower body programme.

Still chuckling at 'ladylike'!

TelBoy

Hey, i gotta *try* to be diplomatic.

As far as learning good technique, there's no easy solution. As has been said, the instructors should be a good place to start, but then i've had instructors tell me i should never use small weights under my heels, which is utter nonsense. I reckon if you went into the lion's den at the gym, and asked quite up-front whose advice you should be seeking, you'll probably be directed to the guy who does the most squats, heaviest weights etc. Which although not perfect, is a good a place as any to start. Most blokes, if asked at the right moment, are happy to talk proper technique, as long as it doesn't rope them into hours of questions. Worth a try.

TurboKitty

Hmmm, worth consideration. After all, I did say I need to keep changing what I do otherwise I get bored.

super_si

Yeah agree people at your gym should know the technique. Ive just spent an hour learning a new technique. be warned it doesnt come the 1st time you do it.

Si

TurboKitty

Si, knowing my own ability when it comes to things requiring co-ordination and concentration, it still won't come the fiftieth time!

super_si

Dont worry it takes time. Like robs being saying to me this morning. It wont come over night.

I expect you'll be on the smith machine anyway so you wont need co-ordination much. its strapped to the floor and only runs up and down

TurboKitty

I'll still manage to mess it up. It's a skill...

super_si

its so simple on the Smith Machine really.

Thats why i take the **** about peoples lifts on the smith. its so god damm easy my mum could do it

LG John

No, I could probably do 30 press-ups to failure! I can defo do 25 with my feet raised on a seat as I did that recently. So what is good bench press form then?

Also, you said that bench press isn't great for building the chest....what is? My chest is probably the most important part I want to develop and I seem to be gifted with a natural 'good chest' shape, so to speak. Basically if I develop it well I'll look like a tank

How harmful is muscle use on a rest day? Last night was a rest day for me but at Kuk Sool I was doing kicks from a very low stance (i.e similar to squat - which I'd done the night before) We were also made to do press-ups and dips to failure and I'm not due to do chest and tri's till tonight. Will this (bodyweight only) training seriously hamper my results??

milo

imho, smith machine is terrible. it forces you to use a plane of movement which is *not* natural at all. if at all possible, use free weights.

TurboKitty

This is the problem. If there are 2 conflicting opinions on here already, how can I be sure I'll get the correct advice in the real world?

TelBoy

Without hearing exactly what this guy said to you, i'm not entirely sure we have conflicting opinions per se. But anyone who thinks you can build muscle and burn fat at the same time is in the wrong job. You might be able to *see* your muscles better, but that's not the same as growing more muscle mass.

milo

do some research on bench form in powerlifting. essentially (paraphrasing what you could write a thesis on)... feet firmly on the floor, back slightly arched (naturally), body tight, shoulders contracted together. your grip width is up to you.. this you need to experiment with. i have long arms so use a wide grip... this way i dont have to press the bar as far. if your shoulders are weak and tris are strong however.. you might prefer a closer grip. most powerlifters use a pretty wide grip.

lower the bar to your chest as you breath in. pause momentarily on your chest (do not bounce the bar), then use your WHOLE body to do a controlled shove as you exhale. drive with your legs to... your lats will come into play as well if your arch is correct. use speed to get past any weak/sticking points. picture pushing yourself AWAY from the bar, rather than pushing the bar away from you.

there's a ton of articles around about this. the above is powerlifting technique for maximum bench weight.

incline presses (about 30 degree incline, NO MORE!) and weighted dips (on parallel bars.. remember to lean forwards and look down with the dips to isolate your chest more than your tris).

the incline presses work the top of your chest more.. building the top up gives the look (illusion?) of a MUCH bigger chest.

and dips just rock.. let's face it - anything where you're moving your body plus more weight is going to be very anabolic.


VERY, unfortunately. your muscle NEEDS to rest after a workout. that's how it grows and adapts. if you're forced to do dips to failure (unless you can only do like 10, i don't know WHY anyone would make you do this), either do your chest workout immediately afterwards, OR do your chest day 3-4 days later.

or just pretend you cant even do 1 dip and get out of it