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  • Posted On: 06-07-18, 10:21 pm (EDT) #76

    My New Program, Please offer suggestions!

    June 7, 2018, 10:21 pm

    Hey Scott no rush but wanted to make sure my post did appear because there was some wierd error I saw later after It was posted.

  • Posted On: 06-09-18, 12:22 am (EDT) #77

    My New Program, Please offer suggestions!

    June 9, 2018, 12:22 am
    Posted by: Vect0rs

    Hey Scott no rush but wanted to make sure my post did appear because there was some wierd error I saw later after It was posted.

    Hey man. Go back to the previous page of this post (page 3). I responded to your last post. If you made another one after that.. no it didn't post.

     

    It's a good idea to copy what you have written before you post your comment, just in case something goes wrong, so you can just refresh the page and paste it.

  • Posted On: 06-09-18, 12:59 am (EDT) #78

    My New Program, Please offer suggestions!

    June 9, 2018, 12:59 am

    It did appear but now it's gone..idk something weird. Anyway here it is:

     

    1. If my whole upper workout is let's say:

     

    Barbell Bench Press

    T-bar Row

    Strict OHP

    Weighted Pull Up

    Powerbombs (Nice name btw definetly cooler than seated dumbbell overhead tricep extension lol)

    Incline Dumbbell Curl

     

    and let's say after 8 weeks

    Bench has been going up

    T-bar row going up

    Strict OHP stuck for 3-4 workouts in a row

    Weighted Pull Up stuck for 3-4 workouts in a row

    Powerbombs going up

    Incline Dumbbell Curl stuck for 3-4 workouts in a row

     

    So instead of just saying "okay it's been 8 weeks so let's change all the exercises", could i just keep doing Bench, T-bar Row, and powerbombs since my weight/reps hasn't gotten stuck yet, but switch out the exercises which I couldn't add weight/reps for 3-4 workouts in a row? So like switch it to this for example:

     

    Barbell Bench Press

    T-bar Row

    *Push Press

    *Weighted Chin Up

    Powerbombs (Nice name btw definetly cooler than seated dumbbell overhead tricep extension lol)

    *Barbell Curl

     

    So basically I am asking is instead of changing exercises or other training variables after a fixed amount of time, just switch out any exercise only when 3-4 workouts in a row I couldn't add weight or reps but keep exercises that I am still progressing on the same? I just don't get why it would be bad to keep doing bench if it is still progressing...

     

     

    2. How do you do T-bar row wide grip if you don't have the specific handle? I saw Mike doing it with a lat pull down and the neutral grip handle but I couldn't get it to work lol...it wasn't stable.

     

    3. I was doing some squats/deadlifts next to this guy who does powerlifting so he let me try some chalk and man it really does work. I was able to deadlift 235 double overhand just using chalk, 40 pounds more than without chalk! Not like enough reps to fail but I could do it for 3-4. Anyway so he was telling me about hook grip because he used mixed grip but ended up switching to hook grip because he did get an imbalance and also he said on RDL's it really was a problem since you start to have a "helicopter effect".

     

    a) Anyway my thought is if mixed grip is not good for Rack Pulls, rows, RDL's etc... why do it for deadlifts then?

     

    b) Now the thing is he said that if you use hook grip it hurts for a few weeks but also it destroys some nerve in your thumb after a while, which is why the pain stops mostly? I'm just wondering if it's not damaging to thumb over time?

     

    c) Also the one limiting thing is you can't really use hook grip for sets higher than 5 right?

     

    d) Have you personally tried the hook grip? I'm thinking just to not risk using mixed especially since I already have a small imbalance in my back due to the minor scolosis so my idea is to use double overhand with chalk when possible, if that fails then do hook grip + chalk if doing 5 or less reps, otherwise use straps?

     

    e) Now finally last part of this question, this older guy comes up and said he's been doing that hook grip for 27 years but switched to this version of it that this olympic weightlifting coach who Arnold was a fan of teaches. I've never heard of this before but it's basically like a hook grip with your thumb outside not underneath your fingers? Is this legit cuz never heard anyone using this before, he claims it's better because you don't end up with thumb problems?

     

     

  • Posted On: 06-09-18, 1:08 am (EDT) #79

    My New Program, Please offer suggestions!

    June 9, 2018, 1:08 am
    Posted by: Vect0rs

    It did appear but now it's gone..idk something weird. Anyway here it is:

     

    1. If my whole upper workout is let's say:

     

    Barbell Bench Press

    T-bar Row

    Strict OHP

    Weighted Pull Up

    Powerbombs (Nice name btw definetly cooler than seated dumbbell overhead tricep extension lol)

    Incline Dumbbell Curl

     

    and let's say after 8 weeks

    Bench has been going up

    T-bar row going up

    Strict OHP stuck for 3-4 workouts in a row

    Weighted Pull Up stuck for 3-4 workouts in a row

    Powerbombs going up

    Incline Dumbbell Curl stuck for 3-4 workouts in a row

     

    So instead of just saying "okay it's been 8 weeks so let's change all the exercises", could i just keep doing Bench, T-bar Row, and powerbombs since my weight/reps hasn't gotten stuck yet, but switch out the exercises which I couldn't add weight/reps for 3-4 workouts in a row? So like switch it to this for example:

     

    Barbell Bench Press

    T-bar Row

    *Push Press

    *Weighted Chin Up

    Powerbombs (Nice name btw definetly cooler than seated dumbbell overhead tricep extension lol)

    *Barbell Curl

     

    So basically I am asking is instead of changing exercises or other training variables after a fixed amount of time, just switch out any exercise only when 3-4 workouts in a row I couldn't add weight or reps but keep exercises that I am still progressing on the same? I just don't get why it would be bad to keep doing bench if it is still progressing...

     

     

    2. How do you do T-bar row wide grip if you don't have the specific handle? I saw Mike doing it with a lat pull down and the neutral grip handle but I couldn't get it to work lol...it wasn't stable.

     

    3. I was doing some squats/deadlifts next to this guy who does powerlifting so he let me try some chalk and man it really does work. I was able to deadlift 235 double overhand just using chalk, 40 pounds more than without chalk! Not like enough reps to fail but I could do it for 3-4. Anyway so he was telling me about hook grip because he used mixed grip but ended up switching to hook grip because he did get an imbalance and also he said on RDL's it really was a problem since you start to have a "helicopter effect".

     

    a) Anyway my thought is if mixed grip is not good for Rack Pulls, rows, RDL's etc... why do it for deadlifts then?

     

    b) Now the thing is he said that if you use hook grip it hurts for a few weeks but also it destroys some nerve in your thumb after a while, which is why the pain stops mostly? I'm just wondering if it's not damaging to thumb over time?

     

    c) Also the one limiting thing is you can't really use hook grip for sets higher than 5 right?

     

    d) Have you personally tried the hook grip? I'm thinking just to not risk using mixed especially since I already have a small imbalance in my back due to the minor scolosis so my idea is to use double overhand with chalk when possible, if that fails then do hook grip + chalk if doing 5 or less reps, otherwise use straps?

     

    e) Now finally last part of this question, this older guy comes up and said he's been doing that hook grip for 27 years but switched to this version of it that this olympic weightlifting coach who Arnold was a fan of teaches. I've never heard of this before but it's basically like a hook grip with your thumb outside not underneath your fingers? Is this legit cuz never heard anyone using this before, he claims it's better because you don't end up with thumb problems?

     

     

    1. Yes, you can do that for sure. No need to change if you are still making progress.

     

    2. Probably just practice bro! It will be harder with a wider grip so you might have to go lighter to start with.

     

    3. I just want you to understand this.. fitness isn't a one-size fits all thing. If it were, as I actually happened to say in my last video, there would be ONE book about fitness that EVERYONE would read. But there isn't. Because there are different ways to train to get results, because everyone is different.

     

    You don't need to go looking for the exact, number one, best ever solution to get your gains.. because the best solution for someone else might not be the best for you. It's all about trial and error to find what does work for you. What I do is give you guys tips through my experiences about what I know has worked for me, so that you can try it, and see if it works for you.

     

    I'm not saying you HAVE to do something.. I'm just giving you options to try. So in terms of the hook grip for example.. do what is comfortable for you. If you want to lift with just hook grip, great! More power to you. But I know personally, and for a lot of people, mixed grip works really well, and doesn't necessarilly lead to imbalances. So you can try it, see if you like it, and then decide if you keep it or try something else. Trial and error.

     

    As for the stuff about it damaing your thumb.. I would say that is an issue with how the bar is being gripped. I haven't had that issue yet (touch wood). And I'd say you can use hook grip for higher than 5 reps if your grip strength is strong enough.

     

    That last hook grip you're talking about is a monkey grip without wrapping your thumb around. It can be good to take some forearm engagement out of exercises. But it can also make things slightly harder to grip. It's legit. But again, it's something you would need to try to see if you could still lift as heavy. I suggest you DON'T use that grip on a bench press.. because you have a higher risk of the bar slipping out of your hands.

  • Posted On: 06-09-18, 1:33 am (EDT) #80

    My New Program, Please offer suggestions!

    June 9, 2018, 1:33 am

    1. OK

     

    2. No I didn't mean that it's hard I meant how do you actually set it up so that you can do t-bar with a wide grip rather than neutral grip? When I tried to put a wide grip lat pull down handle in the neutral grip handle it didn't work like in some video I saw.

     

    3. Yeah I kind of thought that it was like one book, but since many people have a ahieved good results doing different things it's clear you're right about that. I've never seen this expression "touch wood" btw, what does it mean in this case?

     

    a) Oh and when I asked the thing about 5 reps I didn't mean regarding grip strength I just heard this guy cailer woolam saying that it gets pretty painful if you try to use hook grip for more than 5 reps? Or maybe this is just a problem when you can deadlift over 600, Maybe below that it's not an issue?

     

    b) So basically Monkey Grip isn't really a version of a hook grip without thumb issues? That other guy was saying it's just as strong as hook grip, he wasn't suggesting it to engage the forearms less.

     

    4. Speaking of grip btw, your tip about gripping everything as hard as possible has helped because on Bench/OHP by gripping hard my wrists don't bend back like they used to and my grip feels much more solid!

     

    5. Btw what is your opionon on touch n go bench vs paused? Now I know there is paused bench like 3-4 second pause but I'm not referring to that, just like 1/2-1 sec so that it isn't touch n go. Which should I use? I have been doing touch n go but today when I did a 1/2-1 sec pause my triceps felt completely fried -- like they had just worked harder than they have ever had too...

  • Posted On: 06-09-18, 11:40 pm (EDT) #81

    My New Program, Please offer suggestions!

    June 9, 2018, 11:40 pm
    Posted by: Vect0rs

    1. OK

     

    2. No I didn't mean that it's hard I meant how do you actually set it up so that you can do t-bar with a wide grip rather than neutral grip? When I tried to put a wide grip lat pull down handle in the neutral grip handle it didn't work like in some video I saw.

     

    3. Yeah I kind of thought that it was like one book, but since many people have a ahieved good results doing different things it's clear you're right about that. I've never seen this expression "touch wood" btw, what does it mean in this case?

     

    a) Oh and when I asked the thing about 5 reps I didn't mean regarding grip strength I just heard this guy cailer woolam saying that it gets pretty painful if you try to use hook grip for more than 5 reps? Or maybe this is just a problem when you can deadlift over 600, Maybe below that it's not an issue?

     

    b) So basically Monkey Grip isn't really a version of a hook grip without thumb issues? That other guy was saying it's just as strong as hook grip, he wasn't suggesting it to engage the forearms less.

     

    4. Speaking of grip btw, your tip about gripping everything as hard as possible has helped because on Bench/OHP by gripping hard my wrists don't bend back like they used to and my grip feels much more solid!

     

    5. Btw what is your opionon on touch n go bench vs paused? Now I know there is paused bench like 3-4 second pause but I'm not referring to that, just like 1/2-1 sec so that it isn't touch n go. Which should I use? I have been doing touch n go but today when I did a 1/2-1 sec pause my triceps felt completely fried -- like they had just worked harder than they have ever had too...

    2. Like I say, practice to get the balance right. It's not going to be totally stable. Make sure the wide-grip attachment is right up near the plates on the bar so you can at least get as much stabilisation as possible.

     

    3. It's like touching wood for luck.. as in, I hope what I just said doesn't happen to me lol.

     

    3a. If it gets painful, it's probably going to be painful on your forearms depending on grip strength. Depends on the bars too. And yes how much your lifting. Again.. try it for yourself and see would be the best way to see if it's going to hurt you or not.

     

    3b. Monkey grip doesn't involve the thumb as much, so could have less change for having issues there. I personally don't think it's as strong as a regular overhand grip with thumbs wrapped around the bar.

     

    4. That's great!

     

    5. Both paused and regular touch and go reps on bench are good. Pause reps tend to help more towards building strength. It will take more effort because you're stopping and having to re-engage your muscles to inititate the movement again without bounce or momentum.

  • Posted On: 06-10-18, 12:02 am (EDT) #82

    My New Program, Please offer suggestions!

    June 10, 2018, 12:02 am

    Do you just alternate touch n go and pause? Like what is the advantage of touch n go if it's worse for strength and size?

     

     

  • Posted On: 06-10-18, 12:12 am (EDT) #83

    My New Program, Please offer suggestions!

    June 10, 2018, 12:12 am
    Posted by: Vect0rs

    Do you just alternate touch n go and pause? Like what is the advantage of touch n go if it's worse for strength and size?

     

     

    I never said touch and go was worse for size.

     

    Touch and go is going to help you get more volume. If you pick a weight, say 225lbs, and you can bench it for 8 reps touch and go, chances are you won't get that many with pause reps. So typically more volume and muscle building with touch and go reps - not to say you won't build muscle with pause reps though, because you can.

     

    But it's something about having to re-initiate the movement that can be useful for power and strength training. I don't know the exact science behind it, but it may be to do with pause reps also helping to activate fast twitch muscle fibers.

     

    So it depends what you're training for as to what you use.

  • Posted On: 06-10-18, 12:25 am (EDT) #84

    My New Program, Please offer suggestions!

    June 10, 2018, 12:25 am

    okay. I'm going to try only using paused for a while and find out!

  • Posted On: 06-10-18, 12:28 am (EDT) #85

    My New Program, Please offer suggestions!

    June 10, 2018, 12:28 am
    Posted by: Vect0rs

    okay. I'm going to try only using paused for a while and find out!

    OK cool! Could help with getting that bench stronger! Another variation is the pin press that's used in the PPL program - https://muscularstrength.com/Push-Pull-Legs

  • Posted On: 06-10-18, 12:35 am (EDT) #86

    My New Program, Please offer suggestions!

    June 10, 2018, 12:35 am

    I might try that at some point since my new gym has a place to set that up. By the way I was looking at the dip belts on amazon and I see some people saying that they either aren't durable or the chain is too short... could you tell me which one you got? it seems durable if it didn't snap when you were doing those weighted dips with 3 plates

  • Posted On: 06-11-18, 12:19 am (EDT) #87

    My New Program, Please offer suggestions!

    June 11, 2018, 12:19 am
    Posted by: Vect0rs

    I might try that at some point since my new gym has a place to set that up. By the way I was looking at the dip belts on amazon and I see some people saying that they either aren't durable or the chain is too short... could you tell me which one you got? it seems durable if it didn't snap when you were doing those weighted dips with 3 plates

    If you're worried about Amazon ones, grab one from Gronk Fitness instead. That will be quality!

  • Posted On: 06-11-18, 7:58 pm (EDT) #88

    My New Program, Please offer suggestions!

    June 11, 2018, 7:58 pm

    Is this the one you use? https://www.gronkfitnessproducts.com/products/dip-belt?variant=26038725574

     

    That is the only one they have. It's about two times as expensive as the ones on Amazon. I don't know if it's the picture but that chain looks pretty short...?

  • Posted On: 06-11-18, 11:27 pm (EDT) #89

    My New Program, Please offer suggestions!

    June 11, 2018, 11:27 pm
    Posted by: Vect0rs

    Is this the one you use? https://www.gronkfitnessproducts.com/products/dip-belt?variant=26038725574

     

    That is the only one they have. It's about two times as expensive as the ones on Amazon. I don't know if it's the picture but that chain looks pretty short...?

    Yeah it will be more expensive, but you get what you pay for. If you pay more, you should expect more quality. And you don't want the chain too long, you don't want the weights dragging on the ground when you have the belt on haha.

  • Posted On: 06-11-18, 11:31 pm (EDT) #90

    My New Program, Please offer suggestions!

    June 11, 2018, 11:31 pm

    Hey Vect0rs,

    A nice trick for dip belts is to load it up by using a heavy duty carabiner and loading pin. This will prevent the weight from swinging and you won't need to adjust the chain. It will also be more comfortable and should make up for the quality of the belt. That said though, you do get what you pay for. Most dip belts can handle well over 100kg though so I wouldn't worry too much. Hope this helps!

  • Posted On: 06-12-18, 9:12 pm (EDT) #91

    My New Program, Please offer suggestions!

    June 12, 2018, 9:12 pm

    Okay thanks btw I want to buy some chalk as well since I might as well order it at the same time,

     

    I see these two have good ratings, but is this the right kind ?

     

    https://www.amazon.com/SPRI-Gymnastics-Climbing-Bouldering-Weight-Lifting/dp/B00G8UKA0Q/ref=cm_cr_arp_d_bdcrb_top?ie=UTF8

     

    https://www.amazon.com/RAGE-Fitness-Magnesium-Gymnastics-Weightlifting/dp/B00L5HZD40/ref=sr_1_4?s=sporting-goods&ie=UTF8&qid=1528851837&sr=1-4&keywords=lifting+chalk

  • Posted On: 06-12-18, 9:21 pm (EDT) #92

    My New Program, Please offer suggestions!

    June 12, 2018, 9:21 pm

    The chalk should be on point, if it's designed for gymnasts and climbers I wouldn't worry. As long as your hands are nice and dry, it will be good. Looks like solid chalk and the price is perfect. I say go for it brother.

  • Posted On: 06-12-18, 11:36 pm (EDT) #93

    My New Program, Please offer suggestions!

    June 12, 2018, 11:36 pm

    Ordered both can't wait to do weighted pull ups and dips now!

     

    1. Also by the way, I remember a long time ago either Athlean-X or someone else was saying how eating, more specifically protein, before sleeping is important because like your body is "starvng" when you sleep and eating will help with repairing the muscles compared to if you haven't eaten for a while before sleep, is this bs or legit?

     

    2. Also related to question 1, my family thinks eating before bed is bad because you aren't digesting the food, and actually I sometimes eat chocolate chip cookies before sleeping and turns out that's why my sleep was messed up, the next day when I didn't eat them I slept a lot better, however if I eat what I normally have before sleep, omelette and fruit I sleep perfectly fine.

     

    3. So to wrap this subject up, how long before sleeping would you eat, and does it matter what you eat last?

  • Posted On: 06-12-18, 11:51 pm (EDT) #94

    My New Program, Please offer suggestions!

    June 12, 2018, 11:51 pm
    Posted by: Vect0rs

    Ordered both can't wait to do weighted pull ups and dips now!

     

    1. Also by the way, I remember a long time ago either Athlean-X or someone else was saying how eating, more specifically protein, before sleeping is important because like your body is "starvng" when you sleep and eating will help with repairing the muscles compared to if you haven't eaten for a while before sleep, is this bs or legit?

     

    2. Also related to question 1, my family thinks eating before bed is bad because you aren't digesting the food, and actually I sometimes eat chocolate chip cookies before sleeping and turns out that's why my sleep was messed up, the next day when I didn't eat them I slept a lot better, however if I eat what I normally have before sleep, omelette and fruit I sleep perfectly fine.

     

    3. So to wrap this subject up, how long before sleeping would you eat, and does it matter what you eat last?

    The chalk does look good and cost effective!

     

    1. I wouldn't say it's completely necessary. But it doesn't hurt either. Protein is a good option, but more specifically casein protein, as it's slow digesting, making it a good choice when you are going to sleep and won't be eating for at least probably another 8 hours.

     

    2. The cookies were probably messing with your sleep because of the sugar in them. Put simply, it probably got you a bit hyped up before bed with a spike in insulin (probably). But eating before bed in general isn't bad.. I would say try to make it 30-60 minutes before you do go to bed though, so your body can at least digest most of it before sleeping. You'll still be digesting it while sleeping, just maybe not as fast. Think about this.. if you eat and then go to bed, chances are you will be lighter in the morning compared to the night before, because what you ate has been digested. It's not just sitting there.

     

    3. Answered above!

  • Posted On: 06-12-18, 11:59 pm (EDT) #95

    My New Program, Please offer suggestions!

    June 12, 2018, 11:59 pm

    1. Well more specifiacally will it have any affect on muscle growth or no?

     

    2. Aside from casien shake, cause I don't actually use any supplements like whey, creatine or anything else, would an omelette and fruit be a good choice before bed?

  • Posted On: 06-13-18, 12:21 am (EDT) #96

    My New Program, Please offer suggestions!

    June 13, 2018, 12:21 am
    Posted by: Vect0rs

    1. Well more specifiacally will it have any affect on muscle growth or no?

     

    2. Aside from casien shake, cause I don't actually use any supplements like whey, creatine or anything else, would an omelette and fruit be a good choice before bed?

    1. Not by itself. It won't do anything for you unless you're in a surplus overall to build muscle.

     

    2. Sure that sounds fine. The eggs are a good source of protein and the fruit is pretty low carb!

  • Posted On: 06-13-18, 12:34 am (EDT) #97

    My New Program, Please offer suggestions!

    June 13, 2018, 12:34 am

    1.

     

    a) Well yes assuming you are in a surplus, what I mean is, does eating, and eating protein specifically right before bed have any affect on muscle growth? If I don't eat for 3 hours before I sleep or if I eat 30-60 min before will it have any affect?

     

    b) does casien specifically make any difference compared to what I said I eat before bed?

     

  • Posted On: 06-14-18, 6:20 pm (EDT) #98

    My New Program, Please offer suggestions!

    June 14, 2018, 6:20 pm
    Posted by: Vect0rs

    1.

     

    a) Well yes assuming you are in a surplus, what I mean is, does eating, and eating protein specifically right before bed have any affect on muscle growth? If I don't eat for 3 hours before I sleep or if I eat 30-60 min before will it have any affect?

     

    b) does casien specifically make any difference compared to what I said I eat before bed?

     

    1a. Again, not by itself. It doesn't matter when you eat. Just as long as you are in a surplus for the entire day and get enough protein for the entire day.

     

    1b. Well eggs aren't casein, so maybe won't digest as slowly as casein would, BUT that doesn't mean it's bad. It won't make a major difference, if any difference at all.

  • Posted On: 06-20-18, 1:35 am (EDT) #99

    My New Program, Please offer suggestions!

    June 20, 2018, 1:35 am

    Thanks for the reply Scott, I'm back with a few new questions.

     

    1. This is about dumbbell lateral raises. A long time ago I saw one of Jeff's videos where he was saying that the way many people do lateral raises where they try to point their pinkies up at the top like pouring a pitcher of water leads to impingment, so he suggested to do lateral raises where you externally rotate by bringing the thumb higher at the top, however this leads to more tension on the front delt rather than the middle so therefor Jeff and some other people suggest to lean just a little forward to place tension back on the middle delt at the top while still being able to externally rotate. Now my question is some people forgo all of this and just do them standing or seated with niether externally or internally roatating at the top, so what is the difference and which one do you suggest to do?

     

    2.

     

    a) I got the dip belt and the chalk! However with the belt I get how you put the plates through the chain but it seems like it would just fall, how do you actually get it on so the belt doesn't fall?

     

    b) Also do you adjust the size of the belt or just leave it as how it comes regardless of how big you are?

     

    3.

     

    a) My deadlift is almost at 275 for 5x5, (Just crushed 255 for 5x5 today), interestingly even at this weight I don't actually feel pressure in my lower back at all, in fact since getting better at bracing the abs as well I feel tighter than before and I barely feel my back after I do a set? So I guess this means I don't need a belt then right?

     

    b) Whereas with the OHP a trainer told me just to drop the weight 10-15 lb and build back up because I may have gone up in weight to fast and that's why my back only starts to arch at 95lb+ but below that doesn't. However he still recommened when I do get up to around 135 to start using a belt?

     

    c) I a while ago asked you for how long I can do heavy squats/ deadlifts on the same day, however my question now is, at what point is doing 5x5 with deadlifts too much volume, like at what weight do you have to switch to doing 3x5 or 3x3 or something?

     

    4. Also he helped me with the squat and basically we figured out that I was going a bit too low (like the exact opposite problem most people have lol), and when I go just a few inches below parallel the butt wink isn't significant, but when I go lower it does increase a lot. So he told me for a few weeks to do box squats at exactly that depth where I am below paralell but not too low to make sure my ROM is good, so anyway my question with all this is basically I do have the flexibility to go even lower, but since at that point my butt wink gets severe I should from now on always stick to the depth that's just a little below parallel when I get back to regular squats right?

     

    5.

     

    a) Lastly this is a very general question, but what is your view on how much volume is needed as a beginner vs intermediate vs advanced, what I mean is that if you for example do 20 sets for biceps as a beginner, won't it mean when you are more advanced your going to have to do a huge amount of volume to grow at that point?

     

    b) The second part of this question is as I am still a beginner, is doing 16 sets of direct bicep work per week and 20 sets of direct tricep work per week too much (considering these are smaller muscle groups)? Now this volume is NOT all in one day, it's split over three days.

  • Posted On: 06-23-18, 12:20 am (EDT) #100

    My New Program, Please offer suggestions!

    June 23, 2018, 12:20 am
    Posted by: Vect0rs

    Thanks for the reply Scott, I'm back with a few new questions.

     

    1. This is about dumbbell lateral raises. A long time ago I saw one of Jeff's videos where he was saying that the way many people do lateral raises where they try to point their pinkies up at the top like pouring a pitcher of water leads to impingment, so he suggested to do lateral raises where you externally rotate by bringing the thumb higher at the top, however this leads to more tension on the front delt rather than the middle so therefor Jeff and some other people suggest to lean just a little forward to place tension back on the middle delt at the top while still being able to externally rotate. Now my question is some people forgo all of this and just do them standing or seated with niether externally or internally roatating at the top, so what is the difference and which one do you suggest to do?

     

    2.

     

    a) I got the dip belt and the chalk! However with the belt I get how you put the plates through the chain but it seems like it would just fall, how do you actually get it on so the belt doesn't fall?

     

    b) Also do you adjust the size of the belt or just leave it as how it comes regardless of how big you are?

     

    3.

     

    a) My deadlift is almost at 275 for 5x5, (Just crushed 255 for 5x5 today), interestingly even at this weight I don't actually feel pressure in my lower back at all, in fact since getting better at bracing the abs as well I feel tighter than before and I barely feel my back after I do a set? So I guess this means I don't need a belt then right?

     

    b) Whereas with the OHP a trainer told me just to drop the weight 10-15 lb and build back up because I may have gone up in weight to fast and that's why my back only starts to arch at 95lb+ but below that doesn't. However he still recommened when I do get up to around 135 to start using a belt?

     

    c) I a while ago asked you for how long I can do heavy squats/ deadlifts on the same day, however my question now is, at what point is doing 5x5 with deadlifts too much volume, like at what weight do you have to switch to doing 3x5 or 3x3 or something?

     

    4. Also he helped me with the squat and basically we figured out that I was going a bit too low (like the exact opposite problem most people have lol), and when I go just a few inches below parallel the butt wink isn't significant, but when I go lower it does increase a lot. So he told me for a few weeks to do box squats at exactly that depth where I am below paralell but not too low to make sure my ROM is good, so anyway my question with all this is basically I do have the flexibility to go even lower, but since at that point my butt wink gets severe I should from now on always stick to the depth that's just a little below parallel when I get back to regular squats right?

     

    5.

     

    a) Lastly this is a very general question, but what is your view on how much volume is needed as a beginner vs intermediate vs advanced, what I mean is that if you for example do 20 sets for biceps as a beginner, won't it mean when you are more advanced your going to have to do a huge amount of volume to grow at that point?

     

    b) The second part of this question is as I am still a beginner, is doing 16 sets of direct bicep work per week and 20 sets of direct tricep work per week too much (considering these are smaller muscle groups)? Now this volume is NOT all in one day, it's split over three days.

    1. I would suggest pinkies up if anything. If you have external rotation with your thumbs up, I feel like you would hit more of the rear delt really. I understand the concept of the slight lean forward to hit the lateral head.. but I feel like most people will just turn that into a rear delt fly. If you're having trouble targeting the lateral head, a better option might be to use kettlebells and not worry about pinkies or thumbs - just focus on taking the weight AWAY from your body to activate the lateral head.

     

    2a. You put the belt on, take the chain, put it through the plates and clip it to the other side of the belt. It shouldn't fall. And you just leave the belt as is, it's not really adjustable unless you mess around with the chain length.

     

    3a. If you don't feel pressure in your back, no you don't need a belt yet.

     

    3b. Depends if you feel pressure or not at 135lbs. Just gauge it by how you feel. If you feel you REALLY need a belt because of pressure in your lower back/core, then start wearing one when that happens to keep things tight.

     

    3c. There is no weight when you have to change. When you hit a plateau it might be time to change things up.

     

    4. Probably, although you want to go ass to grass if you can. Instead of just ignoring the butt wink, and avoiding it all together, work on fixing it. Maybe raising your heels might help. Maybe loosening up around the hips might help. Try to work past it.

     

    5a. Probably start on the lower end of volume as a beginner, and work your way up. But as you get more advanced, there are other ways to progress other than just doing more volume.

     

    5b. So about 5-6 sets per session if you're training them three times a week? That's definitely not too much volume. Sounds good and if you are seeing good results with it, stick with it!

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