Revamp

Chong Warrior · 28 Jul 2007 at 00:08

digitalwolf said:
Oh right.

Should I add close dips to a Thurs?

If you're just going to continue with that workout, it won't make that much of a difference to be honest. If you're going to add the other routines back and workout 4 times a week hitting upper and lower then no I wouldn't add close dips.

You could replace the V-Bar pushdowns with them though? Increase sets from 2x12 to 3x12 instead and see how that goes.

digitalwolf · 28 Jul 2007 at 00:30

Chong Warrior said:
If you're just going to continue with that workout, it won't make that much of a difference to be honest. If you're going to add the other routines back and workout 4 times a week hitting upper and lower then no I wouldn't add close dips.

You could replace the V-Bar pushdowns with them though? Increase sets from 2x12 to 3x12 instead and see how that goes.

Good idea. Would I be hampered if i dropped everything down on a Thursday to 3 x 8?

digitalwolf · 28 Jul 2007 at 14:20

I've got a barbell bar, but unfortunately only 5kg on each side.

Had a go at the old dead lifting. I really felt it in my thighs and my upper body went bright red. Didn't feel a thing in my back though.

More weight needed?

Morba · 28 Jul 2007 at 14:21

i find that deadlifts are one of those exercises that need some resistance to be able to get the form right.

form is everything when doing deadlifts, make sure that is sorted :]

Chong Warrior · 28 Jul 2007 at 14:22

digitalwolf said:
I've got a barbell bar, but unfortunately only 5kg on each side.

Had a go at the old dead lifting. I really felt it in my thighs and my upper body went bright red. Didn't feel a thing in my back though.

More weight needed?

10kg deadlifts?

You will only feel it in your legs because the only weight is your bodyweight really, 10kg isn't enough to tax your back if you have the form right.

I'd say something like 50% bodyweight minimum really for deads.

digitalwolf · 28 Jul 2007 at 15:46

I see. Is it normal to think ahhhh, i'm going to put my back out when you can feel it pulling lol?

Morba · 28 Jul 2007 at 16:41

digitalwolf said:
I see. Is it normal to think ahhhh, i'm going to put my back out when you can feel it pulling lol?

better to feel like you are working a muscle than to not ;]
just dont over do it too early.

digitalwolf · 28 Jul 2007 at 20:31

I've just noticed something on a site that has been recommended to me.

On the incline dumbell bench press the bench is quite steep. Where as at the gym mine is one setting off horizontal.

Should I have the bench steep? Thanks

Morba · 28 Jul 2007 at 22:27

digitalwolf said:
I've just noticed something on a site that has been recommended to me.

On the incline dumbell bench press the bench is quite steep. Where as at the gym mine is one setting off horizontal.

Should I have the bench steep? Thanks

the higher the angle, the more you bring your delts into the exercise.
so its up to you, if you want to include the shoulders more then feel free.

personally, i raise the bench 1 hole (not sure on the actual angle).

digitalwolf · 29 Jul 2007 at 10:45

Thanks Morba

I'm not sure why but when I do the dumbell incline bench press, I can't really feel it working my chest anymore.

Do I need to ad more weight or is it technique?

Morba · 29 Jul 2007 at 22:02

digitalwolf said:
Thanks Morba

I'm not sure why but when I do the dumbell incline bench press, I can't really feel it working my chest anymore.

Do I need to ad more weight or is it technique?

i would start with form first, if that feels good then weight :]

Chong Warrior · 29 Jul 2007 at 22:11

digitalwolf said:
Thanks Morba

I'm not sure why but when I do the dumbell incline bench press, I can't really feel it working my chest anymore.

Do I need to ad more weight or is it technique?

A little tip that I do when doing inclines is get tension in the pecs and try and keep it there. How do I do this you ask?

Start with the DB's overhead, arms not quite locked out and press the DB's together. This gets tension in the upper pecs, now take the weight down quite wide, almost a mix of a DB flye and DB press and do this under full control for a count of 3 or 4. Keep the forearms vertical at all times!
Pause and keep the pecs under tension and then try and explode the weight up, again DO NOT lock your arms and press the DB's together hard and repeat.

This gives a great feel and pump in the pecs.

digitalwolf · 29 Jul 2007 at 22:45

Chong Warrior said:
A little tip that I do when doing inclines is get tension in the pecs and try and keep it there. How do I do this you ask?

Start with the DB's overhead, arms not quite locked out and press the DB's together. This gets tension in the upper pecs, now take the weight down quite wide, almost a mix of a DB flye and DB press and do this under full control for a count of 3 or 4. Keep the forearms vertical at all times!
Pause and keep the pecs under tension and then try and explode the weight up, again DO NOT lock your arms and press the DB's together hard and repeat.

This gives a great feel and pump in the pecs.

Thanks. It's hard to keep the forearms vertical though as they naturally curve in when you are not far off locking out.

I also find using heavier weights that my forearms and wrists start to really hurt in the last set. Any ideas?