decline bench sit ups - Lower back pain

Oh no, I agree. Ive seen your pics and your a big fella and would no doubt eat him for pre-breakfast protein, but I am quite a short guy, so could never have that sort of physique.

So the Scott herman type of figure is much more like what my body could replicate, apart from his chicken legs of course, its so disproportional.

The wierd thing is that benching off a smith machine (i.e the correct way) is next to impossible for me at the moment, with any wieght at all. So i need to build up my stabilising muscles too.

I'll read up on the stuff in this section, BUT, still no one has said why that abs machine I posted is so bad?

Everyone just ripped into me, and never explained why that machine is such a problem..? It worked my abs really well. I always aim to train hard enough and with enough volume to get the "DOMS" feeling, as its a pain I enjoy.

Because like most machine exercises, it doesn't force your body (I.e. spine and pelvis in this case) into the correct position (neutral), only works your rectus abdominal and probably rectus femoris, and doesn't make your body work together as a combined unit (like a proper plank).

THAT is why such machines are frowned upon by weight and power lifters, as well as a good few bodybuilders.

You can't bench properly (I.e. with a barbell) because you have been using smith machines. These are popular because they are 'safe' and reduce the potential for somebody to injure themselves by not controlling the weight properly. Using a free weight forces many more muscles into action to stabilise the weight properly.

Take a leg press: some people on here can load them with hundreds of kg and rep them until the cows come home, but can't squat for toffee. Sure, they will have big thighs, but aren't functionally strong much in a real world scenario.

Does any of this matter to you? It should, but going by your attitude above (I.e. ask a question and then get very defensive when people criticise your choice of exercise - sure, a lot of it was very blunt, but you are hurting yourself performing an exercise not renowned for being sensible, suggesting you didn't do any reading before embarking on this venture, further suggesting you don't really know what you're doing) I suspect it won't.

It is good that you are training - great, even - but there are a lot of people on this forum who would make a lot of money training other people if they chose, simply because they know more than most of the PTs in this country put together. And a good few of them have posted in your thread. :)

As one of the well-known and (sort of) respected posters on here noted, the guys with the biggest physiques and best lifts on here all do a very similar set of exercises. ;)
 
Because like most machine exercises, it doesn't force your body (I.e. spine and pelvis in this case) into the correct position (neutral), only works your rectus abdominal and probably rectus femoris, and doesn't make your body work together as a combined unit (like a proper plank).

THAT is why such machines are frowned upon by weight and power lifters, as well as a good few bodybuilders.

You can't bench properly (I.e. with a barbell) because you have been using smith machines. These are popular because they are 'safe' and reduce the potential for somebody to injure themselves by not controlling the weight properly. Using a free weight forces many more muscles into action to stabilise the weight properly.

Take a leg press: some people on here can load them with hundreds of kg and rep them until the cows come home, but can't squat for toffee. Sure, they will have big thighs, but aren't functionally strong much in a real world scenario.

Does any of this matter to you? It should, but going by your attitude above (I.e. ask a question and then get very defensive when people criticise your choice of exercise - sure, a lot of it was very blunt, but you are hurting yourself performing an exercise not renowned for being sensible, suggesting you didn't do any reading before embarking on this venture, further suggesting you don't really know what you're doing) I suspect it won't.

It is good that you are training - great, even - but there are a lot of people on this forum who would make a lot of money training other people if they chose, simply because they know more than most of the PTs in this country put together. And a good few of them have posted in your thread. :)

As one of the well-known and (sort of) respected posters on here noted, the guys with the biggest physiques and best lifts on here all do a very similar set of exercises. ;)

Thank you, finally an answer that is not just snide and ripping the pee.

Much appreciated.

I mix my sessions 50/50, so do 5 sets of free wieghts exersises, then move onto machines for another 5 sets to isolate the specific muscles.

Is there any problem doing this until my core strenght increases and I can do proper bench presses with the olympic bar?

Obviously I will vary the drills so my body doesnt get used to the routine and I get stuck in a rut.
 
David Tennant is sad about this thread.

sadface.gif
 
It's not really a problem, as such, but I suppose I would always encourage somebody back to spend their energy on free weights simply because the exercises are better in terms of overall strength, mobility and health.

If you want, send me your routine (or post it up here) and we can have a look at what you've got, where you want to be and what may best suit you and your objectives.
 
Ok fellas, just back from the gym.

All free wieghts apart from leg extension to do over my quads.

1st time on bench press with olympic bar, was benching 45Kg for my first time, with 5 x 8 reps with good form and arched back.

Using 2 x 20Kg plates for Lat shrugs, trying to pull my shoulder blades back and engage lats as much as I can, but its a hard technique.

No way do I want to do lat pull down machine, seems to be the most abused piece of equipment with people hanging off it almost.

sound ok for my 1st time bench?
 
Ok fellas, just back from the gym.

All free wieghts apart from leg extension to do over my quads.

1st time on bench press with olympic bar, was benching 45Kg for my first time, with 5 x 8 reps with good form and arched back.

Using 2 x 20Kg plates for Lat shrugs, trying to pull my shoulder blades back and engage lats as much as I can, but its a hard technique.

No way do I want to do lat pull down machine, seems to be the most abused piece of equipment with people hanging off it almost.

sound ok for my 1st time bench?

Going by your previous posts, take a video and stick it in the 'Form' thread to make sure. :)

shrugs for the lats with plates cos dumbells are too wide for me to maintain form

Nope - I still don't get this? :confused: Are you talking about a bent-over row?
 
Ok fellas, just back from the gym.

All free wieghts apart from leg extension to do over my quads.

1st time on bench press with olympic bar, was benching 45Kg for my first time, with 5 x 8 reps with good form and arched back.

Using 2 x 20Kg plates for Lat shrugs, trying to pull my shoulder blades back and engage lats as much as I can, but its a hard technique.

No way do I want to do lat pull down machine, seems to be the most abused piece of equipment with people hanging off it almost.

sound ok for my 1st time bench?
Your workout sounds terrible.

It you actually want people's advice, post up your entire routine.
 
this afternoon...

5 x 8 reps 25Kg Barbell curl for biceps
5 x 8 reps 10Kg Dumbell hammer curls (forearm strength really really bad at the moment)

5 x 8 reps 45Kg Bench press
5 x 8 reps 40Kg Shrugs for lats
5 x 10 reps 10Kg dumbell flys

5 x 8 reps 25Kg Tricep pulldown with rope.
5 x 8 reps 59Kg Leg extension


Tonight or tomorrow I intend to do..

5 x 10 reps 26Kg dumbell Single calf raise
5 x 10 reps 15Kg dumbell shoulder press
5 x 10 reps 30Kg seated row (machine)
5 x 10 reps 27Kg Ab crunch (machine)

So I split the muscle groups between rotations of 2 days, so each group gets at least one day off, before another gym session.
 
Mmmm... that's not great. From a hypertrophy perspective (if that's what you're going for), it's not the right ballpark.

Have a look at Steedie's "New Year Resolutionist" thread if you want a very good, structured routine for beginners.

I apologise if this comes across as blunt but you're not doing yourself any favours with that routine.

Do your workouts take a long time?

What is your training history like?

And what is a lat shrug?
 
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