Crunches

Ah so thats what they are.

Nice one Chong Warrior. Ill integrate them into my routine along with some other back exercises.

In relation to doing deadlifts, should my feet be shoulder width apart? The reason I ask is because when I do them in this position my knee starts to ache and click a little bit :confused:
 
CLAWS said:
In relation to doing deadlifts, should my feet be shoulder width apart? The reason I ask is because when I do them in this position my knee starts to ache and click a little bit :confused:
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Your arms should be shoulder width apart (or slightly wider) and your feet should be inside your hands, if this helps.
 
CLAWS said:
Ah so thats what they are.

Nice one Chong Warrior. Ill integrate them into my routine along with some other back exercises.

In relation to doing deadlifts, should my feet be shoulder width apart? The reason I ask is because when I do them in this position my knee starts to ache and click a little bit :confused:
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Perfect Deadlift form

You should train a bodypart no more than twice a week and you should be pushing a muscle to failure no more than once a month. If you follow this your training will progress quickly and you shouldn't become over-trained. Pushing yourself to the limit every week doesn't stress the muscles, it stresses your CNS ( Central Nervous System ) and this just kills any progress you'll make.

Good luck :)
 
Chong Warrior said:
You should train a bodypart no more than twice a week
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Nonsense but at least the rest of the post was decent.

Why is that some people have one hand reversed grip?
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Because it's easier to hold a heavy bar that way, if you're fingers come away with both hands facing the same way the bar will roll and be nigh on impossible to hold on to.
 
Yes I do.

Olympic lifters train the same movements every day sometimes two workouts a day. Full body routine three times per week was the norm back in the days of Reg Park (he of the 5x5 fame) before Weider principles and the like, it pre-dates split routines.

http://www.hypertrophy-specific.com/hst_index.html is a very popular type of training baesd on three full body workouts per week with varying rep ranges.

It's such a popular and succesful method of training I can't believe you posted that comment.
 
Just thought I would butt in here and add my 2 pence worth. :)

Training frequency...

It is all down to fatigue. You can thrash a bodypart in one workout, or you can spread the fatigue out across multiple workouts during one week. The difference being that if you are thrashing that bodypart in one workout then your CNS is getting fried and you will need 5-7 days before you train that bodypart again. Now for the majority of people this isn't optimal since the muscle itself can actually recover far faster. In which case we spread the work out throughout the week. Not only that but it usually enables you to get far more out of the mass building compound exercises. For example...

A Typical leg day on a one part per week split might look like the following:

Squats
Lunges
Hamstring curls
Leg extensions
Calf raises
God knows what else etc...etc....

If you did all that three times per week to failure then yes you would probably be overtraining pretty quickly. But when you look it at what is really going to be putting the mass on here? Yep, the squats. (Although lunges are great also). So what do we do? Drop the accessory isolation work (or at least keep it to a minimum) and instead up the frequency for the squats. (Usually with a lighter squat day for the second day if we are doing 3 full body's per week)

We are now squatting 2 or even 3 times per week. Since we arent blasting our CNS with set after set of isolation work we can get away with training the muscle more often and more effectively.

Don't get me wrong bodypart splits definately have their place and I personally still think they are a great introduction to weight lifting (though i'm sure some will disagree), but once a person knows what they are doing and is able to successfully manage their fatigue, there are far more optimal training methods. Then as we get more advanced still and linear progress is just no longer possible, we then move on to periodisation etc...

Good old Bill starr's 5x5 involves squatting 3 times per week and I wouldn't hesitate to say that particular routine has put more mass on natural athletes over the last 30 years than any other.

Basically as you increase the frequency of training you decrease the volume each day to compensate or you periodise the program. Think of it as accumulated fatigue. It's all a case of finding what you respond to best. Right now I am following DFHT with fantastic results.... In fact accidently. I have only been intending to maintain my current weight as I have been happy with it for a while now. Unfortunately DFHT has thrown a substantial amount on lean mass on me over the last few months without me intentionally bulking. :p

If you want to take a look at what DFHT involves check out this link:

http://forum.mesomorphosis.com/showthread.php?t=134233013

Scroll down to the section on Dual Factor Hypertrophy Training. If anyone decides to give this routine a shot remember that the unloading weeks are are just as important as the loading weeks. If you don't unload then you will likely end up overtraining pretty quickly on this routine... Thats what periodisation is all about afterall.
 
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Tony Soprano said:
GordyR, what weight range are you in at the minute? :)
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195 lb's at about 9-10% bodyfat. I'll be dropping back to 7-8% for summer. I had planned at staying around 185-190 very lean as my goals have always been for a fitness model type physique rather than a bodybuilders. DFHT threw an extra 5-7 lb's on me out of nowhere though! :p

I really don't wan't to be any bigger now. I should be able to control it through dietary adjustments though, I don't want to modify my training too much. Bearing in mind I started at less than 140 lb's thats pretty good going in my opinion. :)
 
That's excellent! :p Lucky sod!

I'm now sitting at 188lbs with around 15% body fat. Although to be honest I think my percentage may be a little lower because I don't appear to be carrying any fat anywhere else but my stomach. Damn genetics!! :p

edit: And since you seem to have a lot of lean mass going spare, send some to me. ;)
 
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Tony Soprano said:
That's excellent! :p Lucky sod!

I'm now sitting at 188lbs with around 15% body fat. Although to be honest I think my percentage may be a little lower because I don't appear to be carrying any fat anywhere else but my stomach. Damn genetics!! :p
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We've all been there mate. That fat around the stomach is always the last bit to go. Hit the treadmills and control that blood sugar level and it should fall off easy. If you're still having trouble consider carb cycling (www.c-k-d.com). It's not for everyone but it worked wonders for me. :)

Tony Soprano said:
edit: And since you seem to have a lot of lean mass going spare, send some to me. ;)
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On it's way... A jiffy bag okay? :p
 
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Cheers mate, I'll have a look at that site. Your link contains a bracket so it's not working. But I still got on the site and bookmarked it. :)

A jiffy bag sounds perfect. ;)

I'm really happy with my gains now I've ditched the isolation exercises. I couldn't believe how wrecked I was after doing barbell lunges for the first time! :eek: But it's all good now. :)
 
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