*** The 2011 Gym Rats Thread ***

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Freefaller said:
When you deadlift, imagine you're pushing the floor away from you and you're just holding onto the bar and pushing down rather than pulling the bar. a Deadlift is a pushing exercise after all. :)

Also a good warm up for the hip flexors are OH squats which help to "open up" the hips.
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I think that helps for everything. Imagine the bar is the stationary item, and you are pushing into the floor/bench. I do this for squat and bench too :)

RE: That guy with dreadful form deadlift; judging by the size of his legs compared to his arms - says it all really.
 
Thanks for the info so far guys, I've checked out the vids and they don't look too far from what I'm doing at the moment. I think it's party as I've not really used my lower back muscles in this way for over 3 months so they've gone to sleep.

I'm gonna get one of the PT's at the gym to watch me and suggest any improvements. I think I just need to take more of the strain with my legs and not my back, so perhaps lowering the weight will help sort my form.

On another note, the tops of my calves are in all sorts of pain following some calf raises, but how can I hit the lowers?
 
Big Chris said:
On another note, the tops of my calves are in all sorts of pain following some calf raises, but how can I hit the lowers?
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With the knee extended the gastrocnemius is worked. With the knee flexed the soleus is worked. Seated calf raises or toe presses on the leg press.
 
I had my first morning workout today, aside from the Traffic, it was an awful working out though, my delts starting hurting.

I did a Smith incline, 50kg for 8 reps then 60kg for 5 reps, then the pain came.

I had a break, then flattened the bench and did 60kg on the Smith Machine and the pain came again with avengeance and I had to stop.

I have no idea what causes this as my form was good as far as I know.

After that, I did 14kg dumb-bells on each arm for 8 reps before going up to 16kg on each arm for 4 reps.

I'm quite annoyed & unhappy by this as it seems to reoccur every few weeks :(
 
If you're doing chest exercises and your front delts are hurting then you're not keeping your elbows back in the movement and pushing more with your shoulders.

You want to push your chest up and keep your shoulder blades tucked in, then make sure your elbows are coming right back and not moving forward with the movement, as it's when you're coming forward, even if it's just slightly that your shoulders come in to it
 
Loads of vids on You tube about how to Bench press correctly, sorry I can't post any links as I can't view from work.

One thing to make sure is you are not lining up your elbows with your shoulders, they should be more or less lined up with you nipples and arch your back ever so slightly, you will see if you watch the vids. :)
 
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