alwaysbelieve1

The only mistake in my statement was a miscommunication to the definition of a compound exercise. I knew what it was. I conveyed the information I did since we were previously speaking on muscle movements such as curls, etc. That was my mistake and now I have definitely heard plenty regarding it.

I thought I clearly redeemed my mistakened statement with a corrected one resulting in the full and complete definition of the said compound movement.

Now that all has indeed been fully clarified I suggest we move on from this confusion and continue having a very, very pleasant afternoon.

The key to any routine lies in your ability to abandon it for another.

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P-funk

Is it flaws or is it difference of opinion? Some people in the industy, like Mike Clark, would agree with you more than he would agree with me on this topic. I like Mike Clark's stuff...he is a good teacher. But, other guys in the industry will end up siding with me.

Who is right and who is wrong? Neither. they just have different methods and different systems.

How the hell do you know what I have been to this board? You just started here.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

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alwaysbelieve1

I agree whole heartedly. Great conclusion my friend. I think both of us are right and wrong. It truly doesn't matter though since there is success in both of our lives.

Indeed, however I have been observing for quite some time.

The key to any routine lies in your ability to abandon it for another.

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largepkg

I will say I like AB1's non confrontational approach. It's quite refreshing to the boards.

Good to have you here AB1, just be careful what you say. We have some very knowledgeable people here and we're quick to point out what we perceive as errors or mistakes.

alwaysbelieve1

Thank you for the warm welcome and I am definitely aware of what you are saying.

Thanks again.

The key to any routine lies in your ability to abandon it for another.

-Always Believe In One Forum-

StanUk

Good advice, its good to have someone new who obviously posses a lot of knowledge in the field of fitness and training such as P Funk, Cowpimp etc on the board, you all offer some great advice and knowledge and I do find I learn a lot from reading your posts

By the way, Hando from Romper Stomper was Russell Crowe in his early days, hes looking pretty mean lean and ripped in the film so yeh its quite a good thing

CowPimp

AB1, I found that to be an interesting point regarding the usage of the stability ball for bench press. Scapular movement is a good thing, but at the same time I tend to go about it different ways. As P said, pushups are a great way to get your scapular abductors involved without being forced to use such small loads.

Here is my problem with stability balls: their incorporation into programs from a "functional" standpoint is entirely based on their usage in physical therapy. Studies were done that show the activity of abdominal musculature in patients with defunct motor patterns was greater when using unstable surfaces for certain exercises.

If you try and take such studies and apply them to healthy people, then the advantages quickly diminish. You don't need to increase the activity of the abdominal musculature in healthy individuals, you need to integrate their function into compound movements. Now, I realize that is the suggestion you were making here, but don't compound lifts, particularly structural lifts, result in the same thing?

I wonder if the increased need for reactivity and stabilization is necessarily better than increased loading all the time? Isn't muscular strength an important component of physical fitness? Furthermore, isn't it possible that the increased loading could make up for the more rigid surface from which you base your movements? I don't know for sure, but I can tell you right now that someone who has done nothing but bench press on a stability ball will be not be anywhere near their full strength potential when it comes to the classic bench press exercise. However, someone who has been doing flat benching that is capable of using much greater loads could probably hop on a stability ball and use a pretty significant load there too.

Furthermore, stability balls need to be used as a progression. I always tout this. If I see another jackass sit someone down on a stability ball and have them do overhead presses their first session I'm going to cry. Does the person have the prerequisite shoulder stability that they can do this properly on a stable surface that you need to be making thing more difficult? Does the person have some base level of intermuscular coordination? Etc.

Rant over.

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alwaysbelieve1

Agreed and no argument there.

Diminished, however still needed. No one is completely stable and there is always room to grow. The definition of "healthy" can be very gray. I use the SBs with many of my clients, as well as myself, as an integration into their programs.[/quote]

Compound lifts do utilize the core for stability and support. I believe the abdominals are firing more in this environment than that of isolation of them alone.

I am one who thinks so. I would much rather perform a given exercise without very little to no impingement and impedance so that my body will move in such as way that nature intended- only with added weight in order to strengthen me in that movement.

Indeed it is. I believe in achieving all of the following as part of an individual's goal to overall fitness and well-being(an often underrated goal).

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems
to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

(Ed. - Thanks to Jim Crawley and Bruce Evans of Dynamax)

Personally I find it more challenging to balance and stabilize my load rather than stack it up on an already stable environment.

I highly disagree here out of experience. Try DB pressing the equivalent to that of what you flat bench press on a SB tomorrow- even if it's only a few reps for test purposes.

The Setup: Lie supinated on the SB with your scapular on top and lumbar spine off the ball. Keep your hips elevated as if you were lying on a bench by contracting your glutes for lumbar support. Keep your core active as you position your feet so that your knee is at a 90degree angle and feet are touching. Your neck will take much of your head weight or you can position yourself so that it lies on the ball as well.

The Movement: Now just as you DB bench perform the same movement beginning about 3 inches from your side chest and raising on a slight angle so that the finish is with your arms fully extended and the DBs over your mouth level. Do not touch the DBs, but do keep them close- about 2-3 inches from touching at the top/ extended position(finish position). Return the starting position and repeat.

While performing these movements please remember to keep your hips up, glutes and core active as well as the feet touching. Perform a weight where you can remain in perfect form for your chosen rep amount.

I usually assess my clients prior to using SBs with them; however I will use them in the beginning sessions as well as with veteran clients who have been with me for years.

I do not use them exclusively. That would be ridiculous. In fitness I found that as long as you have perfect form on what you do and train appropriately- meaning not overtraining- there is no right or wrong program design. Please don't mistake that for me saying that any program works and/or could work. I wouldn't perform a hypothetical Squat program of twice a day everyday for 2 weeks. I am speaking very raw here hoping everyone's common sense for proper program design kicks in.

I hope that my rant has answered your rant. This has been fun.

Ask me anything- anytime.

The key to any routine lies in your ability to abandon it for another.

-Always Believe In One Forum-

alwaysbelieve1

Thank you very much.

I thought he looked familiar when I Googled it.

The key to any routine lies in your ability to abandon it for another.

-Always Believe In One Forum-

CowPimp

AB1, I'm not saying that you could DB bench press the same amount of weight on a stable and unstable surface. What I'm saying is that I think someone who has benched exclusively on a bench would still put up good number on a stability ball, but it would definitely be less than what they bench normally. However, looking at the reverse situation, I would say that someone who has benched exclusively on a stability ball wouldn't put up much greater numbers on a regular bench press because they have limited their strength by training on nothing but unstable surfaces.

I made this statement because it sounded like you were totally poo-pooing the regular bench press in favor of training on a stability ball. I see this is not the case, and it sounds like you use a variety of movements instead.

Another thought: if you are really looking to use the body as intended, hence your desire to free scapular motion, then why not use a standing pressing movement with cable equipment or bands? I can't remember the last time I had to press something while laying on my back.

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alwaysbelieve1

That a boy! Now you're thinkin'!!!

This is exactly what I do moreover than in supine positions. I train my clients in many different positions, but mostly standing up and then prone. I work different angles while standing and incorporate the legs and feet as well. I take them off balance as we use slideboards, wobble-boards, BOSUs, one-legged standing, etc. I definitely train them on two feet, but I integrate a lot.

Not only is it better for my client's body that way so that it is very well rounded mechanically, but it is also much more fun.

The key to any routine lies in your ability to abandon it for another.

-Always Believe In One Forum-

BringDaBlitz94

how often shuld i bench?? and how long duz it take for ur arms to get bigger??

alwaysbelieve1

The first question will get mixed reviews. My opinion is this: It depends on your program and what you are trying to achieve. If you are working for muscle hypertrophy and size bearing results- once a week of intense bench training is enough. If you cannot get your intensity high then you can perform 2, but be careful not to over train. It can, often times, be easy to do that.

Remember the rule: Less Is More. That means- keep the intensity high so you don't have to do a lot of reps, set, days, etc.

As for your second question I would have to say that it definitely depends on the individual. Factors include: Genetics, diet, training style, recovery time, etc. They all add up and how you use them is up to you- it can be for or against your advantage.

The key to any routine lies in your ability to abandon it for another.

-Always Believe In One Forum-

BringDaBlitz94

wats a good rep range and i if i do these reps wit high weights how lon ga break shuld i take in between....nd wat r some other good exercises that build muscles nd mass??

alwaysbelieve1

Diet builds mass- bottom line.

The key to any routine lies in your ability to abandon it for another.

-Always Believe In One Forum-

P-funk

education also builds mass.....stop asking the same question(s) and start reading the answers.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

alwaysbelieve1

The key to any routine lies in your ability to abandon it for another.

-Always Believe In One Forum-

Witchblade

He means you should actually start listening to us and read the damn stickies.

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