Gym Updates & FAO Tel
#32
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Its not funny its ****ing killing. Right at the middle the spine where if you from an arch. Garden doesnt look to healthy after hehehehehe.
Really ****ed off about it actually [img]images/smilies/mad.gif[/img]
Really ****ed off about it actually [img]images/smilies/mad.gif[/img]
#33
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Since this is the bb thread of the week....
We have pnematic (sp?) machines at the gym and I use these to build negative resistance and would appreciate comment on whether this is a good thing? Basically I'll sit in the dip machine, buckle myself in and slowly increase the pressure until I can't resist no more and my arms are slowly pushed back. I can't see ANY other way of getting more resistance as by the end I'm burning and giving it all I've got. Good idea/bad idea?
Also how the heck to I get the valley in my chest I've tried incline benches but it just refuses to develop up by my clavicals And finally any tips on monster tri's
P.S. Yes.......I can come up with a new question every week
We have pnematic (sp?) machines at the gym and I use these to build negative resistance and would appreciate comment on whether this is a good thing? Basically I'll sit in the dip machine, buckle myself in and slowly increase the pressure until I can't resist no more and my arms are slowly pushed back. I can't see ANY other way of getting more resistance as by the end I'm burning and giving it all I've got. Good idea/bad idea?
Also how the heck to I get the valley in my chest I've tried incline benches but it just refuses to develop up by my clavicals And finally any tips on monster tri's
P.S. Yes.......I can come up with a new question every week
#35
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Little off topic but....
I've got to say my rotator cuffs are absolutley battered.
I was pruning a tree in our garden for the whole afternoon yesterday with my arms held high above my head. I'm so sore today I've had to take pain killers which I never do no matter what I put myself through at the gym.
The funny thing is I look forward to 'deltoid day' as I call it, at the gym. It's my favourite series of excercises.
I've really got to add something to my regime to make them stronger. I know deep down I'vew been ignoring this issue for a while and I guess this is the first warning sign to do something abvout it.
I've got to say my rotator cuffs are absolutley battered.
I was pruning a tree in our garden for the whole afternoon yesterday with my arms held high above my head. I'm so sore today I've had to take pain killers which I never do no matter what I put myself through at the gym.
The funny thing is I look forward to 'deltoid day' as I call it, at the gym. It's my favourite series of excercises.
I've really got to add something to my regime to make them stronger. I know deep down I'vew been ignoring this issue for a while and I guess this is the first warning sign to do something abvout it.
#36
We have pnematic (sp?) machines at the gym and I use these to build negative resistance and would appreciate comment on whether this is a good thing?
Also how the heck to I get the valley in my chest I've tried incline benches but it just refuses to develop up by my clavicals
don't neglect the rest of your chest tho.. keep in weighted dips for this (lean forward to target the chest).
you just need more time and patience.. exactly how long have you been doing incline bench to come to the conclusion that it's not working for you?
And finally any tips on monster tri's
- close grip bench
- weighted dips
- skullcrushers
- jm press
and to a lesser extent, tricep pushdowns.
avoid pointless exercises like tricep kickbacks which only work two of the three muscles in the tricep, and in my opinion serve only to injure your shoulder
you don't need to do a lot of sets for tris. work on making them stronger as well as bigger, and you'll build a mega bench too.
#37
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you'd be better off doing negatives with free weights
You are probably correct that I've not given the upper chest much time. Its just that I've seen the lower part start to go and want the upper to go with it.
What the heck is a skullcrusher? Sounds like cocktail
#40
#41
How long does it actually take to get a well developed body? Am going on hols in 2 weeks - have I left it too late?
as for how long it takes, the simple answer is "many years"... depending on your genetics, bodytype and what exactly you consider a "well developed body" of course. it doesn't happen overnight, or in the last 2 weeks before a holiday
#42
re: explanations of exercises... look at a video online... that'll show it best. go to google and type in "jm press video" and you should find a few the skullcrusher one has been posted - that's exactly how i do it - with an ez curl bar.. although it can be done with dumbells.
#43
You are probably correct that I've not given the upper chest much time. Its just that I've seen the lower part start to go and want the upper to go with it.
#44
I've got to say my rotator cuffs are absolutley battered.
I've really got to add something to my regime to make them stronger.
with regards to strengthening.. look at the exercises on http://aafp.org/afp/980215ap/980215a.html
these should strengthen your rotator cuffs.. dont do them heavy though... go light, high reps, and gradually increase the weight. but don't do these until you've seen a doctor first!
#45
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I change what exercises and in what order I do every week. I figure that by keeping it random and by chucking in something completely different now and again my muscles won’t adapt. What I do ensure is that the muscles I’m working are worked hard and heavy!
Last night was chest and tris and I did:
Warm up and some press-ups
Flat Bench Press (pyramid to max of 1 rep 80kg)
Leg stretching to allow recovery
Chest flys (pyramid to max)
Triceps pull downs (pyramid to max)
Leg stretching to allow recovery
Inclined bench press (pyramid to max then strip to burn)
Weight assisted dips (busted clavicle can’t support my full weight yet )
Negative pressure reps on the incline machine (pneumatic)
Negative pressure reps on the triceps press-down machine (pneumatic)
Press-ups to total failure and then micro press-ups until I couldn’t move another mm
Last night was a particularly long and hard work out as I was in the mood When I pyramid I usually start with a weight that I can do about 8-10 reps off and bring the reps down and put the weight up until I’m at my 1-2 rep max weight. I quite often strip it after this until I can’t move
Not massively scientific but I try my best to keep good form and work hard. Incidentally having pressed 80kg for the first time in my life I got cocky and went for a second rep……I failed Thank **** some other bloke noticed my resting the weight on my abs till I figured out how to sit up and roll it off
Last night was chest and tris and I did:
Warm up and some press-ups
Flat Bench Press (pyramid to max of 1 rep 80kg)
Leg stretching to allow recovery
Chest flys (pyramid to max)
Triceps pull downs (pyramid to max)
Leg stretching to allow recovery
Inclined bench press (pyramid to max then strip to burn)
Weight assisted dips (busted clavicle can’t support my full weight yet )
Negative pressure reps on the incline machine (pneumatic)
Negative pressure reps on the triceps press-down machine (pneumatic)
Press-ups to total failure and then micro press-ups until I couldn’t move another mm
Last night was a particularly long and hard work out as I was in the mood When I pyramid I usually start with a weight that I can do about 8-10 reps off and bring the reps down and put the weight up until I’m at my 1-2 rep max weight. I quite often strip it after this until I can’t move
Not massively scientific but I try my best to keep good form and work hard. Incidentally having pressed 80kg for the first time in my life I got cocky and went for a second rep……I failed Thank **** some other bloke noticed my resting the weight on my abs till I figured out how to sit up and roll it off
#47
ok.. that is much too much volume... and putting any tricep work (such as your pulldowns) before the incline presses means that your tris are probably what's causing you to fail on your inlines... meaning your upper chest isn't getting the workout it should be. your negative work is too much... and you'd be better off just lifting heavy then eating. i would suggest trying this, in this order, to hit your goals:
warm-up with some light benching with varying grip
incline bench press (3 sets)
dips (lean forward to hit the chest) (3 sets)
flat bench (3 sets)
close-grip bench (3 sets)
skullcrushers (3 sets)
i.e. keep it simple. even that's what i would consider quite a lot of volume (15 work sets).
changing things around is good.. but i do that over several weeks.
for what it's worth, i only do around 9 or 10 heavy sets on chest day (i do train tris seperately tho), and only about 5 of them are to failure (i'm doing a 5x5 based routine right now).
warm-up with some light benching with varying grip
incline bench press (3 sets)
dips (lean forward to hit the chest) (3 sets)
flat bench (3 sets)
close-grip bench (3 sets)
skullcrushers (3 sets)
i.e. keep it simple. even that's what i would consider quite a lot of volume (15 work sets).
changing things around is good.. but i do that over several weeks.
for what it's worth, i only do around 9 or 10 heavy sets on chest day (i do train tris seperately tho), and only about 5 of them are to failure (i'm doing a 5x5 based routine right now).
#48
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don't be too proud to ask somebody to spot you!
Cheers for the advice Milo but what exactly do you mean by too much volume? I thought you couldn't do too much in any given workout session? For what its worth I do the really hard hitting stuff first generally and then the lighter (just to kill the muscles) stuff towards the end.
By the way, I've set myself a goal of flat benching 3 full reps of 100kg by xmas. On the basis that I can do 1 rep of 80kg (just!) just now is that realistic?
#49
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Off to see the doc. Ive done something quite back to my spine
I think ive torn something on the left side, i cant stand up straight or lift anything from shoulder heigh upwards
I think ive torn something on the left side, i cant stand up straight or lift anything from shoulder heigh upwards
#50
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Kenny I'd say that's realistic considering I'm at a similar stage to you. I can just manage to do a couple of set of 6 at 90Kg. 100Kg is my next goal also.
I wasn;t being flipant about the spotting. The thing is that if nobody is there to spot you you aren't fully focused on lifting the weight. You have in the back of your mind " can I lift one more rep?" With somebody spotting you this is not an issue. You can even get a couple more assited reps out as well which can only help your progress.
milo or anybody else please step in if I'm talking bollox!
I wasn;t being flipant about the spotting. The thing is that if nobody is there to spot you you aren't fully focused on lifting the weight. You have in the back of your mind " can I lift one more rep?" With somebody spotting you this is not an issue. You can even get a couple more assited reps out as well which can only help your progress.
milo or anybody else please step in if I'm talking bollox!
#53
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I mean in general Si. I'd still want somebody there to spot me if I was attempting to lift heavier than I'd ever done before.... even for one lift! I must be a bit of a wimp though
#54
You dont need a spotter for 1 lift in the gym.......... i dont have a spotter............dont need one improvise
#55
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you seriously dont need a spotter. Im doing fine dead lift 180, squat 160 now and thats with no spotter if i fail? so what. It drops on to the pins im fine!
As for the doing my back in incident, ive got long limbs noone could taken the log off anyway, also im pretty sure no-one could catch an 75-80kg log lol
Si
As for the doing my back in incident, ive got long limbs noone could taken the log off anyway, also im pretty sure no-one could catch an 75-80kg log lol
Si
#60
course u need a spotter for bench!!! benching in the power racks that we have wouldnt let u get any depth whatsoever on the movement.
i have no hesistation in getting someone to watch me benching and squatting.
ok on squats u can hit the rack but if u can ge that bit extra out of the rep (if u want to) by having sum1 doing *just* enuf to finish a very heavy rep plus if uve got 200+kgs on ure back relying on u hitting the rack isnt very safe imho.
also asking for a spotter can also help break the ice with other gym goers.
i have no hesistation in getting someone to watch me benching and squatting.
ok on squats u can hit the rack but if u can ge that bit extra out of the rep (if u want to) by having sum1 doing *just* enuf to finish a very heavy rep plus if uve got 200+kgs on ure back relying on u hitting the rack isnt very safe imho.
also asking for a spotter can also help break the ice with other gym goers.