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  • Posted On: 06-23-18, 1:51 am (EDT) #101

    My New Program, Please offer suggestions!

    June 23, 2018, 1:51 am

    1.

     

    a) I just grabbed a few light dumbbells and I see what you mean, I actually can tell it does feel like a rear delt fly instead. If you are suggesting pinkies up that means you don't think doing lateral raises like that can lead to impingment?

     

    b) I can try it with the kettbelts actually remember some video where Alberto Nuez (if that's how it's spelled?) was doing that. However doing it with dumbbells while not pointing the pinkie or thumb up would still hit the lateral delt pretty good right, it's not like by not having the pinkie up makes a big difference?

     

     

    3.

     

    b) I don't feel pressure in my back but I do feel it arch, but it feels like since I am trying to stay tight, my lower back stays straight now, but my upper back still arches...?

     

    c) Okay so when I hit a platue though should I switch to 3x5 or 3x3 or what? My current goal after 275 is 315 but I want to at some point hit 500lb.

     

    4. I warm up hips and stuff that warmup is pretty thorough. Now about heels they are already elevated because of my weightlifting shoes? I honestly just want to get my technique/setup down so that I can focus on just getting stronger my deadlift is now 275, bench 175 and squat still like 135...pretty soon someone might ask me if I even train legs haha. Even the barbell glute bridges which I just started doing I can do 175x10 so even that is way stronger than my squat 😂 

     

    5.

     

    a) Such as?

     

    b) Well like 4 sets of biceps/triceps 2x per week, and then a third day with 8 sets of biceps and 12 sets of triceps.

     

     

    ---------------

     

    Also a few other things:

     

    6. You know how you said you should always go 1-2 reps shy of failure, so my question is, are you 1-2 reps shy of failure when the rep you are currently doing slows down? Or how do you know your at 1-2 reps away from failure?

     

    7. Lastly during my leg workout today I was fried after the barbell glute bridges, squats, and deadlifts, and then wehn I tried to leg press and leg curl it was worse than the week before (I got a lot less reps with the same weight), since I got enough rest, and ate enough, does that mean that the volume was more than I could recover from? Should I just drop leg press/leg curl /quad/hamstring isos and just do Barbell Glute Bridge for 4x8, Squats 5x5, and Deadlifts 5x5 ?

  • Posted On: 06-24-18, 12:18 am (EDT) #102

    My New Program, Please offer suggestions!

    June 24, 2018, 12:18 am
    Posted by: Vect0rs

    1.

     

    a) I just grabbed a few light dumbbells and I see what you mean, I actually can tell it does feel like a rear delt fly instead. If you are suggesting pinkies up that means you don't think doing lateral raises like that can lead to impingment?

     

    b) I can try it with the kettbelts actually remember some video where Alberto Nuez (if that's how it's spelled?) was doing that. However doing it with dumbbells while not pointing the pinkie or thumb up would still hit the lateral delt pretty good right, it's not like by not having the pinkie up makes a big difference?

     

     

    3.

     

    b) I don't feel pressure in my back but I do feel it arch, but it feels like since I am trying to stay tight, my lower back stays straight now, but my upper back still arches...?

     

    c) Okay so when I hit a platue though should I switch to 3x5 or 3x3 or what? My current goal after 275 is 315 but I want to at some point hit 500lb.

     

    4. I warm up hips and stuff that warmup is pretty thorough. Now about heels they are already elevated because of my weightlifting shoes? I honestly just want to get my technique/setup down so that I can focus on just getting stronger my deadlift is now 275, bench 175 and squat still like 135...pretty soon someone might ask me if I even train legs haha. Even the barbell glute bridges which I just started doing I can do 175x10 so even that is way stronger than my squat 😂 

     

    5.

     

    a) Such as?

     

    b) Well like 4 sets of biceps/triceps 2x per week, and then a third day with 8 sets of biceps and 12 sets of triceps.

     

     

    ---------------

     

    Also a few other things:

     

    6. You know how you said you should always go 1-2 reps shy of failure, so my question is, are you 1-2 reps shy of failure when the rep you are currently doing slows down? Or how do you know your at 1-2 reps away from failure?

     

    7. Lastly during my leg workout today I was fried after the barbell glute bridges, squats, and deadlifts, and then wehn I tried to leg press and leg curl it was worse than the week before (I got a lot less reps with the same weight), since I got enough rest, and ate enough, does that mean that the volume was more than I could recover from? Should I just drop leg press/leg curl /quad/hamstring isos and just do Barbell Glute Bridge for 4x8, Squats 5x5, and Deadlifts 5x5 ?

    1a. I don't believe so. Remember it's not a max weight exercise either. If you're doing it controlled with proper form, you should be fine.

     

    1b. No it's not a MAJOR difference. It's just a cue some people like to use if they are struggling to feel the lateral head working, or struggling to see growth there. But you can do then with a neutral wrist too.

     

    3b. Your upper back will arch a little. That's normal. How much of an arch? Maybe post a video of your form so we can have a look.

     

    3c. Well 3x5 would probably be more of a deload option, because you won't be doing as much volume. So if you hit a platea, probably take that deload, and then either go back to 5x5 or 3x3 if you need to do less reps in order to overload more. Or even 5 sets of 3 reps. OR do a reverse pyramid scheme, like there is in the PPL program.

     

    4. Ah yeah I forgot your already have weight lifting shoes. It's hard for me to say what the issue might be online and without seeing you squat - could be hips, could be ankles. I would work on mobility for both outside of the gym, as well as part of your warm-up routine before squatting if you feel any tightness in those areas. Another video of this might be helpful.

     

    5a. Read this:

     

    5b. OK sure. That's still OK. To be honest 15 sets would probably be all you need right now for those smaller muscle groups, and then you could increase it a bit as your progress, BUT doing as many sets as you are isn't 'bad' if you are eating enough and getting enough rest.

     

    6. Your last rep should be hard, but you should feel like if you needed to, you could probably grind out one more. Basically your last rep should be a struggle.

     

    7. You were probably just more fatigued from going through those first movements. It happens. Just because you were doing lighter weight doesn't mean you were doing anything wrong or 'worse'. Just that you had worked harder during those first exercises.

  • Posted On: 06-24-18, 12:55 am (EDT) #103

    My New Program, Please offer suggestions!

    June 24, 2018, 12:55 am

    1. Okay so IllI try it neutral and if I don't feel it well then I'll try that cue.

     

    a) For lateral raises be it with dumbbells, cables etc..., what rep ranges do you use?

     

    2. Yeah I guess it's hard to tell without a video, I'll make a new thread for form check for OHP, Squat and anything else.

     

    3. On 5a you said "Read this:" but I'm not sure what you were referring too?

     

    4. would you count Barbell Glute Bridges/Barbell Hip Thrust as sets for hamstrings or only for glutes?

     

    5.

     

    a) Lastly I wanted to ask you, since you said a while back you're ~180lb, does that mean you have to eat a lot more than 4000 calories a day to gain any size? I mean because if I'm 153lb and I need 4000 to gain any weight, and you're almost 30lb heavier do you have to eat like 6000 or something?

     

    I'm just curious because I'm wondering if at some point I will have to eat like 5000, 6000, or even more than 6k calories per day to still gain weight.

  • Posted On: 06-24-18, 7:36 am (EDT) #104

    My New Program, Please offer suggestions!

    June 24, 2018, 7:36 am
    Posted by: Vect0rs

    So I have created a new program, and would like to get any suggestions about anything that could be better or fixed, i.e if any muscle groups are skipped, or too little volume/too much volume etc...

    These are my stats btw:

    • Lifting consistently for 7ish months
    • 149 lb 5"5 @12-13% bodyfat, started @ 134 with pretty much no muscle.
    • Weakest point is definetly arms, and strongest point is legs but not sure how much that matters since I'm still a beginner
    • Goal: mainly building size but also getting stronger on certain exercises, Bench Press, Overhead Press, Pull-Ups, Deadlifts, Squats etc..

    So this is a bit like Scott's PPL, so it's PPL, rest/abs, and repeat (so not 3 days per week but 6 out of every 8 days OR basically Push, Pull, and Legs is 2x per week). Rest days either just rest or an ab workout.

    • The main exercises done with lower reps (6-8) to work a bit more on strength, and then the secondary exercises are a bit higher reps (8-10)
    • Main exercises done first when you have the most energy

    Push:

    Flat Barbell Bench Press (5 sets of 6-8 reps) *lower reps to work on streng

    Standing Barbell Overhead Press (5 sets of 6-8 reps)

    Tricep Dips (4 sets of 6-8 reps)

    Incline Dumbbell Bench Press (4 sets of 8-10 reps)

    Cable Lean Away Lateral Raise (4 sets of 12-15 reps) *slightly higher reps for this

    Tricep V-bar Push Down (4 sets of 8-10 reps) 

    Face Pulls (3 sets of 12-15 reps) *for shoulder health, but I'm not sure if it's necassary since rear delts get trained on a lot of back exercises that I do on pull day like rows and high pulls....

    ***If I have energy left, 3-5 sets of Dead Hanges (for grip strength) 20-60 sec

    Pull:

    Pull Ups, 40 reps, as many sets to hit 40, once I can do 15 in a row then will switch to weighted pull ups, 5 sets of 6-8 reps

    Conventional Deadlift (5 sets of 8-10 reps) **just starting deadlift so starting off a little lighter to work on form but after a while will switch to 6-8 reps

    T-bar Row Neutral Grip (4 sets of 8-10 reps)

    Lat Pulldown Underhand Grip (4 sets of 8-10 reps)

    High Pulls (4 sets 8-10 reps) *Upper back/Rear Delts

    Barbell Bicep Curls (4 sets of 6-8 reps)

    Standing Dumbbell Hammer Curl (4 sets of 8-10 reps)

    Legs:

    Barbell Squat (5 sets of 6-8 reps)

    Romanian Deadlift (4 sets of 8-10 reps)

    Leg Press (4 sets of 8-10 reps) wide stance

    Lying Leg Curl (4 sets of 8-10 reps)

    Sled Push/Pull (back & forth is 1 set), (2 sets) *finisher

    ***If I have energy left, 3-5 sets of Dead Hanges (for grip strength) 20-60 sec

    Rest/Abs:

    Captain's Chair Straight Leg/Weighted Knee Raises (5 sets of 12-15 reps)

    Kneeling Cable Crunch (5 sets of 12-15 reps)

    Medicine Ball Floor Crunch (3 sets of 12-15 reps)

    3-5 sets of Dead Hanges (for grip strength) 20-60 sec

    My buddy who did a men's classic physique showed a different style of rep ranges/reintroduced me to them because I want to do more bodybuilding work for the summer. They were 4 sets (which you have) x 12,10,8,8 increasing the weight by how every much you want. Then for certain movements a blood flow set/amrap (as many reps as possible), which I am going to incorporate into my program.

  • Posted On: 06-24-18, 11:34 pm (EDT) #105

    My New Program, Please offer suggestions!

    June 24, 2018, 11:34 pm
    Posted by: Vect0rs

    1. Okay so IllI try it neutral and if I don't feel it well then I'll try that cue.

     

    a) For lateral raises be it with dumbbells, cables etc..., what rep ranges do you use?

     

    2. Yeah I guess it's hard to tell without a video, I'll make a new thread for form check for OHP, Squat and anything else.

     

    3. On 5a you said "Read this:" but I'm not sure what you were referring too?

     

    4. would you count Barbell Glute Bridges/Barbell Hip Thrust as sets for hamstrings or only for glutes?

     

    5.

     

    a) Lastly I wanted to ask you, since you said a while back you're ~180lb, does that mean you have to eat a lot more than 4000 calories a day to gain any size? I mean because if I'm 153lb and I need 4000 to gain any weight, and you're almost 30lb heavier do you have to eat like 6000 or something?

     

    I'm just curious because I'm wondering if at some point I will have to eat like 5000, 6000, or even more than 6k calories per day to still gain weight.

    1. Perfect! A general 8-12 rep range if you are going for hypertrophy.

     

    2. Sounds good! Make sure you embed the videos by using the video icon along the bar that let's you choose fonts, boldness, italics etc (it's the image with a box and a play button in the middle).

     

    3. Oh sorry haha I forgot to link the article. Here it is: https://muscularstrength.com/article/Progressive-Overload-How-To-Keep-Making-Those-GAINS

     

    4. I would say mainly glutes, but hamstrings are an accessory for those movements.

     

    5. It all depends on metabolism rates, and generally it slows down a bit when you get older. I average about 3500-4000 during my bulks and it works fine for me. But some people do need to go REALLY high. So it's possible, but you won't know until you get there.

  • Posted On: 06-24-18, 11:47 pm (EDT) #106

    My New Program, Please offer suggestions!

    June 24, 2018, 11:47 pm
    Posted by: Bamico54

    My buddy who did a men's classic physique showed a different style of rep ranges/reintroduced me to them because I want to do more bodybuilding work for the summer. They were 4 sets (which you have) x 12,10,8,8 increasing the weight by how every much you want. Then for certain movements a blood flow set/amrap (as many reps as possible), which I am going to incorporate into my program.

    Nice @bamico54! I have actually used a similar rep scheme to that in the past. It definitely works and can be effective! I actually used that kind of method with my Holiday workouts series a few years back. Amazing pumps with those!

     

    Also, I haven't forgotten about you.. just still been busy like you wouldn't believe haha.

  • Posted On: 06-24-18, 11:50 pm (EDT) #107

    My New Program, Please offer suggestions!

    June 24, 2018, 11:50 pm

    For the squat, should I post the video of me going as low as I can?

     

    Also from what angle should I post the videos whether it be squat, deadlift, ohp etc...?

  • Posted On: 06-25-18, 12:11 am (EDT) #108

    My New Program, Please offer suggestions!

    June 25, 2018, 12:11 am
    Posted by: Vect0rs

    For the squat, should I post the video of me going as low as I can?

     

    Also from what angle should I post the videos whether it be squat, deadlift, ohp etc...?

    Yeah go as low as you can. Maybe a couple of reps to where your think is better to avoid the butt wink as well, so we can see how deep that is.

     

    Record from the side. That's the best form view to check back arching etc.

  • Posted On: 06-26-18, 2:15 am (EDT) #109

    My New Program, Please offer suggestions!

    June 26, 2018, 2:15 am

    Hey Scott hopefully should get the video tomorrow.

     

    Btw on Weighted chin ups/pull ups etc.. I know you want to retract your shoulders at the bottom before you pull, but are you keeping them retracted the whole time as you pull yourself up? I see in your video and most others people seem to allow their shoulders to come forward so they sort of unretract as they pull up.

     

    No one seems to have the shoulders retracted at the top of the pull up so maybe I was doing that wrong then?

  • Posted On: 06-27-18, 6:49 am (EDT) #110

    My New Program, Please offer suggestions!

    June 27, 2018, 6:49 am
    Posted by: Vect0rs

    Hey Scott hopefully should get the video tomorrow.

     

    Btw on Weighted chin ups/pull ups etc.. I know you want to retract your shoulders at the bottom before you pull, but are you keeping them retracted the whole time as you pull yourself up? I see in your video and most others people seem to allow their shoulders to come forward so they sort of unretract as they pull up.

     

    No one seems to have the shoulders retracted at the top of the pull up so maybe I was doing that wrong then?

    If you want full back engagement, you should still be in a retracted position at the peak contraction of any back movement. It might not be a big deal if you aren't fully fully retracted like you would be on a bench press for example.. but the retraction should still be there.

  • Posted On: 06-27-18, 2:53 pm (EDT) #111

    My New Program, Please offer suggestions!

    June 27, 2018, 2:53 pm

    Okay maybe I'll just post a form video for that too, where I do keep retracted and then a second video where I do it like how I see it in videos.

     

    Anyway I wanted to start the new thread but the button to start one isn't there?:

  • Posted On: 06-29-18, 12:50 am (EDT) #112

    My New Program, Please offer suggestions!

    June 29, 2018, 12:50 am
    Posted by: Vect0rs

    Okay maybe I'll just post a form video for that too, where I do keep retracted and then a second video where I do it like how I see it in videos.

     

    Anyway I wanted to start the new thread but the button to start one isn't there?:

    Try again now.. the 'ADD THREAD' button should be there!

  • Posted On: 07-02-18, 10:40 am (EDT) #113

    My New Program, Please offer suggestions!

    July 2, 2018, 10:40 am

    Hi Scott, I've been busy so didn't have a chance to post it yet. Anyway how do you embed a video? I just have it saved on my phone... And thought it would just let me upload the video from my phone?

  • Posted On: 07-03-18, 10:55 pm (EDT) #114

    My New Program, Please offer suggestions!

    July 3, 2018, 10:55 pm
    Posted by: Vect0rs

    Hi Scott, I've been busy so didn't have a chance to post it yet. Anyway how do you embed a video? I just have it saved on my phone... And thought it would just let me upload the video from my phone?

    No worries man! You will need to upload the video to YouTube and then embed it by clicking on the little play button along the top of the box you write your posts in (it's the 4th symbol to the left of the emojis).

     

    If you don't want other people to see your video, just upload it as UNLISTED. Don't upload it as private, because then even we won't be able to see it haha.

  • Posted On: 07-06-18, 3:04 pm (EDT) #115

    My New Program, Please offer suggestions!

    July 6, 2018, 3:04 pm

    Ok thanks. ..one of these days I'll get around to posting it. Btw Should I post one video of my squat before and my squat now? (Since I did a few weeks of box squatting and doing barbell glute Bridges my squat looks better now or at least that's what it looks like to me)

     

    1.

     

    a) If you are doing shoulder presses and benching, do you NEED to do some kind of lateral raise or upright row to get your side delts to grow?

     

    b) same question for rear delts, are rows/weighted pull ups enough to get the rear delts to grow or do you HAVE to do face Pulls/rear delt raises to get them to grow?

     

    c) same question for traps, do you need direct trap work like shrugs to grow or are deadli/rack pulls/rows/farmers walks enough to build the traps?

     

    2.

     

    a) What is your opinion on Pull ups vs Chin Ups vs neutral grip pull ups as to how well they build the biceps/back?

     

     

     

     

  • Posted On: 07-06-18, 10:43 pm (EDT) #116

    My New Program, Please offer suggestions!

    July 6, 2018, 10:43 pm
    Posted by: Vect0rs

    Ok thanks. ..one of these days I'll get around to posting it. Btw Should I post one video of my squat before and my squat now? (Since I did a few weeks of box squatting and doing barbell glute Bridges my squat looks better now or at least that's what it looks like to me)

     

    1.

     

    a) If you are doing shoulder presses and benching, do you NEED to do some kind of lateral raise or upright row to get your side delts to grow?

     

    b) same question for rear delts, are rows/weighted pull ups enough to get the rear delts to grow or do you HAVE to do face Pulls/rear delt raises to get them to grow?

     

    c) same question for traps, do you need direct trap work like shrugs to grow or are deadli/rack pulls/rows/farmers walks enough to build the traps?

     

    2.

     

    a) What is your opinion on Pull ups vs Chin Ups vs neutral grip pull ups as to how well they build the biceps/back?

     

     

     

     

    Just a video of how you squat now will be fine.

     

    1a. I think it's a good idea to include a lateral delt isolation exercise. You don't NEED to if you are seeing sufficient growth from your pressing though.

     

    1b. Same answer. I think it's good to isolate them, but you don't NEED to if you are seeing sufficient growth from your rowing movements.

     

    1c. Generally if you're doing rack pulls especially, you will see good trap growth. But if they're lagging, do some extra work. It's all about how your body is responding to training.

     

    2. They're all good. I like to switch between the variations a bit. All of them are good for building your back - chin-ups will place a bit more emphasis on your biceps, and a neutral grip chin-up will probably be the variation where you can overload with the most amount of weight.

  • Posted On: 07-06-18, 10:51 pm (EDT) #117

    My New Program, Please offer suggestions!

    July 6, 2018, 10:51 pm

    1.

    a)It's hard to tell if presses and rows are working because you can't measure shoulders?

     

    b) Anyway just in your experience you had to do isolations for side and rear delts to get them to grow?

     

    c) For traps once again never seen anyone measuring that so how would you tell if it's working? Also if I am doing deadlifts currently and NOT rack pulls, would deadlifts/rows alone build the traps or not very much?

     

    2. How good is the neutral grip for biceps? You can feel a really good stretch on the biceps so should they work as well or better than Chin Ups?

     

     

     

  • Posted On: 07-08-18, 8:51 pm (EDT) #118

    My New Program, Please offer suggestions!

    July 8, 2018, 8:51 pm
    Posted by: Vect0rs

    1.

    a)It's hard to tell if presses and rows are working because you can't measure shoulders?

     

    b) Anyway just in your experience you had to do isolations for side and rear delts to get them to grow?

     

    c) For traps once again never seen anyone measuring that so how would you tell if it's working? Also if I am doing deadlifts currently and NOT rack pulls, would deadlifts/rows alone build the traps or not very much?

     

    2. How good is the neutral grip for biceps? You can feel a really good stretch on the biceps so should they work as well or better than Chin Ups?

     

     

     

    1a. Well, you can get a good feel just by looking in the mirror and noticing changes 😊 And technically you can, I'll link a video below for measuring multiple different body parts.

     

    1b. Yeah, when I isolate them that's when I see the best growth. They will grow to a point with shoulder movements and some rows (for rear delts), but to really bring them up more, I like to isolate them. Same with any body part really.

     

    1c. That would definitely be more of a muscle where you tell by visual progress rather than numbers. You'll be able to see changes in their size by your neck, and in the general thickness of your upper back area. Those movements would build them to an extent, but in my experience, to REALLY get them growing, rack pulls are king.

     

    2. They are good for biceps, but you're not in supination. So it won't work as effectively for them as a chin-up would where you're always in supination. Remember that supination is a function of the biceps.

     

  • Posted On: 07-11-18, 4:59 pm (EDT) #119

    My New Program, Please offer suggestions!

    July 11, 2018, 4:59 pm

    Ok.

     

    A few other things

     

     

    1.

     

    High bar vs low bar squat:

     

    a) Am I correct that the high bar squat (below parallel/atg) is better for leg development, whereas if you wanted to lift the absolute most amount of weight (like in powerlifting) the low bar allows you to lift around 10% more but it wouldn't be as good for leg development?

     

    b) You know the basic strength standards of 225 bench, 315 squat, and 405 deadlift?, is this realistic if you are doing high bar (below parallel/atg) compared to a low bar squat?

     

    c) I've never seen you do reps with more than 315 as far as I can remember, whereas people say that 315 is needed just to be considered an intermediate lifter? How is this possible since you're advanced?

     

     

    2.

     

    Program:

     

    a) I am about to have to take a 3 week break from lifting and when I come back I've been thinking to do Stronglifts 5x5 because clearly my main lifts could have better form, and also I haven't hit those basic strength standards. Have you ever run Stronglifts or what is your opionon about it?

     

    b) Since I have been training for close to a year could/should I just start with dips/chinups included (since appearently you won't get very good arm development without including those from what I have heard)?

     

    c) One of the exercises is a barbell row, but I think that's actually a pendlay row because the weight actually does rest on the ground after every rep rather than hanging. What is the difference for both strength and size doing this pendlay row vs the barbell row most people do? The guy Mehdi says to do it that way so that way your lower back won't be a limiting factor...?

     

    d) Finally of course because I was looking at that program I also looked at SS, which is almost the same except it's 3x5 instead of 5x5, and Rippetoe does power cleans rather than pendlay rows, is it correct that power cleans really have more of a purpose if you play a sport like football than having much use for building muscle/strength? Also the power clean like the other olympic lifts is more technical and without having a coach teach you it could be dangerous ?

     

    e) However although for those reasons SL looks like a good option, I saw a video of Rippetoe teaching the OHP, and he suggest to do it differently then as shown in your videos or in Mehdi's guide. It looks like this:

     

    So it starts with the hips going forward rather than the legs just staying in one position and pressing up.

     

    Which way is better for strength/size?

     

    Is it no longer a strict press if you do it that way?

     

     

     

     

     

     

  • Posted On: 07-13-18, 12:04 am (EDT) #120

    My New Program, Please offer suggestions!

    July 13, 2018, 12:04 am
    Posted by: Vect0rs

    Ok.

     

    A few other things

     

     

    1.

     

    High bar vs low bar squat:

     

    a) Am I correct that the high bar squat (below parallel/atg) is better for leg development, whereas if you wanted to lift the absolute most amount of weight (like in powerlifting) the low bar allows you to lift around 10% more but it wouldn't be as good for leg development?

     

    b) You know the basic strength standards of 225 bench, 315 squat, and 405 deadlift?, is this realistic if you are doing high bar (below parallel/atg) compared to a low bar squat?

     

    c) I've never seen you do reps with more than 315 as far as I can remember, whereas people say that 315 is needed just to be considered an intermediate lifter? How is this possible since you're advanced?

     

     

    2.

     

    Program:

     

    a) I am about to have to take a 3 week break from lifting and when I come back I've been thinking to do Stronglifts 5x5 because clearly my main lifts could have better form, and also I haven't hit those basic strength standards. Have you ever run Stronglifts or what is your opionon about it?

     

    b) Since I have been training for close to a year could/should I just start with dips/chinups included (since appearently you won't get very good arm development without including those from what I have heard)?

     

    c) One of the exercises is a barbell row, but I think that's actually a pendlay row because the weight actually does rest on the ground after every rep rather than hanging. What is the difference for both strength and size doing this pendlay row vs the barbell row most people do? The guy Mehdi says to do it that way so that way your lower back won't be a limiting factor...?

     

    d) Finally of course because I was looking at that program I also looked at SS, which is almost the same except it's 3x5 instead of 5x5, and Rippetoe does power cleans rather than pendlay rows, is it correct that power cleans really have more of a purpose if you play a sport like football than having much use for building muscle/strength? Also the power clean like the other olympic lifts is more technical and without having a coach teach you it could be dangerous ?

     

    e) However although for those reasons SL looks like a good option, I saw a video of Rippetoe teaching the OHP, and he suggest to do it differently then as shown in your videos or in Mehdi's guide. It looks like this:

     

    So it starts with the hips going forward rather than the legs just staying in one position and pressing up.

     

    Which way is better for strength/size?

     

    Is it no longer a strict press if you do it that way?

     

     

     

     

     

     

    1a. Yeah man that would be accurate! More ROM, typically more muscle breakdown, and more gains. Not to say you can't build big legs with a low bar squat though, lots of people do.

     

    1b. Of course. I high bar squat 315lbs ATG.

     

    1c. That's nonsense whoever is telling you that. The amount of weight you lift doesn't make you intermediate or advanced. It's about what you know. Just because someone can squat 405lbs doesn't necessarilly mean they are more advanced than someone who squats 315lbs.

     

    2a. I have done 5x5 before. Works for some people, not for others. It's good for building strength, but I was never really a fan of it. I'm not a powerlifting, and really doing lots of sets at a low rep range like that doesn't do much for me. If it works for you, by all means go for it. Trial and error to know what works for you.

     

    2b. You can include them, definitely. But you can do more than just those movements for triceps and biceps.

     

    2c. Pendlay rows are more of a power movement because you can reset yourself after each rep - it's kind of like a deadlift in that you mainly focus on the concentric than the eccentric. Either that or the barbell row is great. Maybe vary between the two.

     

    2d. It's definitely technical. It can be useful for building strength as well. And it can build muscle. But it wouldn't be a necessary lift if your goal is pure bodybuilding. I don't do any Olympic lifts because that's not really part of what I am training for. If you don't know proper form, or have someone to guide you, probably best to skip them for now.

     

    2e. Interesting concept. I Mark is a smart guy, you can probably try his method and see how it goes. Personally I have never tried it that way so I can't say which is better. I tend to just flex my glutes and core hard, rather than pushing my hips forward, but it's probably a similar concept in that the hips go forward when you contract your glutes. It would still be a strict press, there's very little momentum from the legs there.

  • Posted On: 08-06-18, 2:26 am (EDT) #121

    My New Program, Please offer suggestions!

    August 6, 2018, 2:26 am

    Hi Scott I am back from vacation and other things and tomorrow starting first day of stronglifts. I have a few questions and I fill finally post those form videos here this week.

     

    1)

     

    a) How much do shoes matter on bench press?

     

    b) Any advantage of weightlifting shoes vs just running shoes when benching? Squats come before bench so I'm wondering if I should just leave those shoes on when I am benching?

     

    c) Same question on OHP, how much do shoes matter?

     

    d) If it does matter then same question weighlifting shoes vs running shoes?

     

    e) And of course same exact pair of questions for pendlay rows? Or is it like deadlift where best to go barefoot?

     

     

    2) Although abs recover fast, if I am training them for size/strength, is Directly training them 2 days in a row counter productive? Since it hasn't been the 48 hours...

     

  • Posted On: 08-07-18, 7:23 pm (EDT) #122

    My New Program, Please offer suggestions!

    August 7, 2018, 7:23 pm
    Posted by: Vect0rs

    Hi Scott I am back from vacation and other things and tomorrow starting first day of stronglifts. I have a few questions and I fill finally post those form videos here this week.

     

    1)

     

    a) How much do shoes matter on bench press?

     

    b) Any advantage of weightlifting shoes vs just running shoes when benching? Squats come before bench so I'm wondering if I should just leave those shoes on when I am benching?

     

    c) Same question on OHP, how much do shoes matter?

     

    d) If it does matter then same question weighlifting shoes vs running shoes?

     

    e) And of course same exact pair of questions for pendlay rows? Or is it like deadlift where best to go barefoot?

     

     

    2) Although abs recover fast, if I am training them for size/strength, is Directly training them 2 days in a row counter productive? Since it hasn't been the 48 hours...

     

    1a, 1b, 1c, 1d & 1e. Shoes aren't really important. Won't have much of an impact on any of these movements at all. It will be fine to leave your weight lifting shoes on for all of them, or to just have regular running shoes.

     

    2. You can still train them twice a day. Just switch it up a little bit. For example, I focus on upper and lower abs day 1, then day 2 I will do lower abs and obliques. Then take a rest day after that. That's a good way to split up your ab training.

  • Posted On: 08-11-18, 5:05 pm (EDT) #123

    My New Program, Please offer suggestions!

    August 11, 2018, 5:05 pm

    I visited the doctor that deals with scolosis and after 2 years it hasn't gotten worse if anything slightly better. Also he said that deadlifting, squatting heavy etc isn't a problem at all. So that's good!

     

     

    1) And is taking off your shoes so just wearing your socks fine like on Pendlay Rows for example?

     

    2) If you do this though would your abs be able to grow since it's only been 24 hours? Like with any other muscle like chest/back/triceps training it 2 days in a row would be counter productive and you wouldn't grow...

     

     

  • Posted On: 08-15-18, 8:39 pm (EDT) #124

    My New Program, Please offer suggestions!

    August 15, 2018, 8:39 pm
    Posted by: Vect0rs

    I visited the doctor that deals with scolosis and after 2 years it hasn't gotten worse if anything slightly better. Also he said that deadlifting, squatting heavy etc isn't a problem at all. So that's good!

     

     

    1) And is taking off your shoes so just wearing your socks fine like on Pendlay Rows for example?

     

    2) If you do this though would your abs be able to grow since it's only been 24 hours? Like with any other muscle like chest/back/triceps training it 2 days in a row would be counter productive and you wouldn't grow...

     

     

    @vect0rs That's great news about the scoliosis!

     

    1) Yeah that's totally fine as long as your gym allows you to train in socks, should be OK! That will get you closer to the floor as well which is good for pendlay rows, so that you don't have to bend as far and risk spinal flexion.

     

    2) Sorry I meant you can train them two days in a row, not twice a day haha. But yes, they will still grow. Your abs recover VERY quickly, and they can take a beating. Think about it, they are usually doing a lot of work in a regular day to keep your torso upright. They're pretty much built for high volume training.

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