Benching and workout routine...

[Randy]

i vote for ditiching the smith machine for bench press.

Me too. I agree with Mudge, it feels very unnatural and awkward to say the least. I do like the self spotting free benches though where they have like hooks built in all the way up and down. This way if you're running into any trouble you just kick the bar back so it rests on the hooks. I tried one of the quality machines like this at a local gym equipment dealer. It worked very well.

 

[Randy]

dont try to duplicate a tricep/bicep routine in terms of set count with forearms. You'd be inviting RMI/Carpel Tunnel.

I've never heard of anyone experiencing carpel Tunnel from doing forearm exercises Mudge. I know that anything the puts stress on the tendons throughout your hand/wrist can cause it. As most everyone knows continous typing on computers can cause it (especially with improper posture) and not taking adaquate breaks where you stretch your wrists and allow the blood to flow through properly. I've also know someone who claims that doing a lot of dips caused them to get carpal tunnel. I remember when I had bad wrists, the dips really did put a lot of pressure on my wrists, so I wouldn't doubt it could attribute to carpal tunnel. Forearms though again...that's a new one on me.Now maybe RMI, not sure what that is? Is it repetative motion injury?

 

[Mudge]

Its just that much more workload is all, I'm not saying it WILL cause it just that it can. So I do not believe in excess.

A couple sets are all thats needed, not 8-12 or anything like another bodypart, I wont even do the 5 sets I used to. Correct on RMI.

 

[Randy]

I usually work 3 sets of 10-12 of forearms and they always feel great.. But I guess it all depends on the person. I know you lift with extreme heavy weights, and with certain exercises like forearms might cause problems. I can usually feel how heavy I want to push myself before I feel injury could take place.. I back off before that point.

I also built one of those wrist/forearm ropes where I took a length of 3/4 pvc , drilled hole in center, threaded rope through hole, tied knot and added weights at the end of the rope. I try to work that it as well. That one does wonders for your wrists and forearms.

Carpal Tunnel really sucks though, and if I thought I was putting myself at risk for that I would definately steer clear. I've had friends that have had that and had to have operations and what not...It is a bad thing to have.

Wrists are most important to me... I used to have problems with my wrists due to an accident of falling and using my wrists to break the fall... They were really bad for a long time. But after focusing little by little on building them up doing wrist curls, they feel much better now.

 

[Seanp156]

Well, I just got back from the gym doing the first split of my new workout (the legs one posted by KarlW). All went well, except the SL Dead Lifts with dumbbells seemed to work my back more than my legs, I didn't really feel a lot of strain in my legs while doing it.

 

[Randy]

Dead Lifts are intended to work your lower back.
That is one area I have been lacking. In fact I just started rotating them within my own routine. They are very good for strengthening your lower back I hear.

Here is a good reference to many of the exercises available. Maybe this will give you some more ideas for your legs.

 

[Seanp156]

That site lists Deadlifts and SL Deadlifts under the Hip Exercise category though, I really don't feel anything in my hips being worked during deadlifts, at least not SL deadlifts.

 

[Randy]

You need sex for that

 

[KarlW]

Hi Sean,

SL deadlifts are quite different from regular deadlifts. Granted they do work the lower back as well as the hammies but if you don't feel it in your hammies THE NEXT DAY (not when you do them) then you're doing them wrong. IF done correctly, your hammies will kill the next day.

check the vid on this page for the correct form.
http://www.bodybuilding.com/fun/lance.htm#videos

I'm not saying that you're not doing them properly, but they are supposed to work the hammies moreso than the back. Regular deadlifts definately work the back.

Take a while to get them to feel right cause they are worth it. If you end up still not liken em no matter just do some other hamstring exercise (setaed leg curls???).

Karl

 

[CowPimp]

That site lists Deadlifts and SL Deadlifts under the Hip Exercise category though, I really don't feel anything in my hips being worked during deadlifts, at least not SL deadlifts.

Most likely you are not keeping your back tight. Your are probably slouching forward. I used to do the same thing, and it requires a lot more lower back involvement.

 

[Randy]

I watched this Bench video from the bodybuilding.com link.
The guy bounces the bar off his chest. That isn't a good practice
Well maybe it just looked that way.

http://www.bodybuilding.com/fun/lancebenchdsl.wvx

 

[CowPimp]

I watched this Bench video from the bodybuilding.com link.
The guy bounces the bar off his chest. That isn't a good practice
Well maybe it just looked that way.

http://www.bodybuilding.com/fun/lancebenchdsl.wvx

He is also causing undue rotator cuff stress by keeping his upper arms perpendicular to his body when he bench presses.

 

[Randy]

Most likely you are not keeping your back tight. Your are probably slouching forward. I used to do the same thing, and it requires a lot more lower back involvement.

I didn't throw my lower back out yet on deads, so that's a good sign.
Mudge mentioned a good tip though with regular dead.. To help keep proper form imagine someone has attached a cable to your back and is pulling you from behind. Keep your head always level and looking forward with back arched.

I'm looking forward to doing more deads so I can master the technique and help build a strong lower back.

 

[Randy]

He is also causing undue rotator cuff stress by keeping his upper arms perpendicular to his body when he bench presses.

Yeah I was thinking the same thing. I move my grip in just a little closer.

 

[CowPimp]

I didn't throw my lower back out yet on deads, so that's a good sign.
Mudge mentioned a good tip though with regular dead.. To help keep proper form imagine someone has attached a cable to your back and is pulling you from behind. Keep your head always level and looking forward with back arched.

I'm looking forward to doing more deads so I can master the technique and help build a strong lower back.

Well, I was referring to the guy I quoted. However, I do think Mudge's explanation is good. Basically, keep your back and abs tight, pull your shoulder blades together (I know it makes it hard to reach the bar), use Mudge's imagery, and push your head into your traps while humping (Moving your hips forward; this should naturally occur after pushing your head back).

 

[Randy]

push your head into your traps while humping (Moving your hips forward; this should naturally occur after pushing your head back).

I think I might just try this tonight.

 

[CowPimp]

I think I might just try this tonight.

What's with the eye rolling?

 

[Mudge]

To help keep proper form imagine someone has attached a cable to your back and is pulling you from behind. Keep your head always level and looking forward with back arched.

I think I said an imaginary weight but whatever, so long as you make it work for you, its really a mental thing.

 

[Seanp156]

Hi Sean,

SL deadlifts are quite different from regular deadlifts. Granted they do work the lower back as well as the hammies but if you don't feel it in your hammies THE NEXT DAY (not when you do them) then you're doing them wrong. IF done correctly, your hammies will kill the next day.

check the vid on this page for the correct form.
http://www.bodybuilding.com/fun/lance.htm#videos

I'm not saying that you're not doing them properly, but they are supposed to work the hammies moreso than the back. Regular deadlifts definately work the back.

Take a while to get them to feel right cause they are worth it. If you end up still not liken em no matter just do some other hamstring exercise (setaed leg curls???).

Karl

I think my problem might have been moving my legs a bit too much, although I still didn't move them much at all. Anyway, my legs kill today after that routine lol, from my butt down to my calves....

Also, I think it MIGHT be easier for me to have the correct form on SL deadlifts with a barbell instead of using DB's...

 

[KarlW]

Sean, cool

With SL deads you must get your butt and hammies sort of squeezed and stick your butt out a bit before you descend, and remember to keep your legs slightly bent.

Here's another look:

http://www.stumptuous.com/baddl.html

With regular deads (on your back day) another tip is to keep your butt down and your head and shoulders up (looking staright ahead and up slightly). This will ensure your back is angled up and not slouched forward.

Karl

 

[KarlW]

Oh yeah, by all means use a barbell, I only went for DB's for variety.
Remember to keep the bar close to your legs as you go through the movement

 

[Randy]

Did I leave that word out "Imaginary?"
That's what I meant.. Thanks for clarifying that Mudge.

I think I said an imaginary weight but whatever, so long as you make it work for you, its really a mental thing.

 

[Randy]

What's with the eye rolling?

Originally Posted by CowPimp
push your head into your traps while humping (Moving your hips forward; This should naturally occur after pushing your head back ).

Oh just teasin ya Cow... It's just that your statement sounded sexual to me You couldn't see that with the wording I extracted from your quote?

That is why I tossed in the rolling eyes.

 

[Mudge]

Did I leave that word out "Imaginary?"
That's what I meant.. Thanks for clarifying that Mudge.

Its basically to take your mind off of the conciousness of a weight pulling you forward, and to make you keep the bar as "far back" as you can, hence the rubbing of the thighs and such.

 

[Randy]

Yes, sounds like a great psychological tool to help one use proper form through the exercise

 

[allpro]

This is a basic 3 day split to get Sean in the groove of the main lifts. The biceps are hit doing pull ups, DB rows and barbell curls. Triceps are hit doing bench, dips and close grip bench.

You could stretch it to a 4 day split (which is what I would have envisaged for you) in 6 or 8 weeks that would incorporate more direct arm work.

Sean, I', trying to get you to take the focus off your arms for a while. If you want to get big you need to learn the compund lifts without worrying about concentration curls and kickbacks and butterflies and such, they will come later. If you add mass to your torso and thighs, and the arms will go along for the ride. Anyway, it's up to you.



Yeah even they start to feel a bit funny after a while, like you're pushing yourself away from the bar in the horizontal. I've gone back to doing them on normal bench press.

Karl

SOUNDS LIKE SOLID ADVICE

 

[Seanp156]

Earlier today I did this section of the routine:
Wed: Chest / Shoulders

DB bench press 3 x 8-10
Dips 3 x 8-10
Millitary Press 3 x 8-10
Upright rows 2 x 8-10
Close Grip Bench Press 2 x 8-10

Only thing I really had trouble with was the military press, felt kind of awkward for some reason like it worked my upper back more than my chest. The upright rows felt a little weird too, I'm not sure why. For some reason I feel like I'm starting over almost totally, I could hardly add any weight to the barbell when I did 10 reps. I feel so weak, lol.

 

[CowPimp]

Earlier today I did this section of the routine:
Wed: Chest / Shoulders

DB bench press 3 x 8-10
Dips 3 x 8-10
Millitary Press 3 x 8-10
Upright rows 2 x 8-10
Close Grip Bench Press 2 x 8-10

Only thing I really had trouble with was the military press, felt kind of awkward for some reason like it worked my upper back more than my chest. The upright rows felt a little weird too, I'm not sure why. For some reason I feel like I'm starting over almost totally, I could hardly add any weight to the barbell when I did 10 reps. I feel so weak, lol.

That's a good loking routine. Just keep at it. Progression is the key.

 

[Seanp156]

Yeah, I'm a bit confused knowing when, and by how much I should increase weight on specific exercises, any suggestions? I guess the simplest thing I can think of is increase it when it's not challenge to do the alloted sets/reps.

 

[Randy]

Earlier today I did this section of the routine:
Wed: Chest / Shoulders

DB bench press 3 x 8-10
Dips 3 x 8-10
Millitary Press 3 x 8-10
Upright rows 2 x 8-10
Close Grip Bench Press 2 x 8-10

Only thing I really had trouble with was the military press, felt kind of awkward for some reason like it worked my upper back more than my chest. The upright rows felt a little weird too, I'm not sure why. For some reason I feel like I'm starting over almost totally, I could hardly add any weight to the barbell when I did 10 reps. I feel so weak, lol.

Sean,

Military Press should be primarily working your Delts, not a lot of focus on chest.