* The 2011 Gym Rats Thread *

^TANK^ · 15 Dec 2011 at 20:06

Mansize_tissue said:
Maybe a tiny bit. Pendlay rows on the other hand will load the rear delts more. Those and face pulls are your best bet I'd say if you want to stick to compound movements.

Delvis said:
They will, just not a lot.

I need to get some rear raises on my shoulder / back days

Lateral raises on an incline bench for isolation of the rear delts then?

Freefaller · 15 Dec 2011 at 20:08

Delvis said:
I'm really sorry, but I actually laughed out loud when I read this

And jeeeeeeeeeeesus, back from the gym, man i'm absoloutely dead to the world, I could fall asleep

Don't worry - I did too!

Skillmister · 15 Dec 2011 at 20:14

I managed to fall down the stairs post gym once, never again. The destruction of my toe as it struck the wooden banister with mighty force was not a pretty sigh. Pretty sure i could see the bone.

Mansize_tissue · 15 Dec 2011 at 20:42

^TANK^ said:
Lateral raises on an incline bench for isolation of the rear delts then?

That'll work anterior and lateral delts. For posterior (rear) delts you should assume a bent over row position (either with chest on a bench for support or unsupported) and perform rear flies/raises with dumbbells.

^TANK^ · 15 Dec 2011 at 20:55

Lateral raises on a flat bench for the rear delts then?

MURDEROUS G · 15 Dec 2011 at 20:57

Anybody know what the best price beater website to use for myprotein's Impact Whey is at the moment? I swear down i used to be able to get 5kg for like £27

Mansize_tissue · 15 Dec 2011 at 21:00

^TANK^ said:
Lateral raises on a flat bench for the rear delts then?

That'll just work your front delts still, you need to be doing reverse flies/raises like I said where you're basically in the same position as you would be if bent over rowing a barbell.

^TANK^ · 15 Dec 2011 at 21:04

Mansize_tissue said:
That'll just work your front delts still, you need to be doing reverse flies/raises like I said where you're basically in the same position as you would be if bent over rowing a barbell.

^TANK^ said:
Lateral raises on an incline bench for isolation of the rear delts then?

^TANK^ said:
Lateral raises on a flat bench for the rear delts then?

I was getting the idea from here. I also should have mentioned facing down as well.

http://www.leehayward.com/rear_delts.htm

LiE · 15 Dec 2011 at 21:05

I'm in love with Reverse Cable Fly for rear delts.

Mansize_tissue · 15 Dec 2011 at 21:16

^TANK^ said:
I was getting the idea from here. I also should have mentioned facing down as well.

http://www.leehayward.com/rear_delts.htm

OH! Ah in that case you're correct.

As LiE said, doing the movement with cables will be better as you're loading the muscle with constant tension throughout the range of motion. Dumbbells will suffice if there's no cable machine though.

^TANK^ · 15 Dec 2011 at 21:21

RIght then I'll add Lateral cable raises on an incline bench for isolation of the rear delts then.

Mansize_tissue · 15 Dec 2011 at 21:28

Awesome. Have you had you first session back yet since your big break?

^TANK^ · 15 Dec 2011 at 21:30

Mansize_tissue said:
Awesome. Have you had you first session back yet since your big break?

No not yet this is in aid of the new year. just fine tuning my routine and diet.

Mansize_tissue · 15 Dec 2011 at 21:42

All the best with the new routine. It'll probably seem likely a whole different ball game now you're tackling it from a different angle.

LiE · 15 Dec 2011 at 21:53

Looking forward to going to Pullum on the weekend, should pick up some wrist wraps and a belt.

^TANK^ · 15 Dec 2011 at 22:27

Mansize_tissue said:
All the best with the new routine. It'll probably seem likely a whole different ball game now you're tackling it from a different angle.

Cheers, yeah I'll certainly expect better gains now I've a diet planned out.

LiE · 15 Dec 2011 at 22:40

icecold, do you have an email or IM client? I want to chat about some powerlifting stuff.

icecold · 16 Dec 2011 at 00:04

Email in trust, don't know why it was turned off

icecold · 16 Dec 2011 at 01:05

icecold said:
Skillmister, regarding core work...

If you search for something like "core exercises" under my username you'll find a list of stuff I'd normally recommend.

But also, read through this: http://www.t-nation.com/free_online...ning_performance_repair/lower_back_savers&cr=

I haven't looked at it fully, but it's by Eric Cressey (awesomeness) and he references Stuart McGill (god of back health).

Finally read it, and it's definitely worth it for everyone. A point he mentions is that basically all people are going to have lower back problems at some point, and 4/5 people have problems but ones that don't necessarily manifest in pain (yet!).

For Skillmister (extension based problems), I'm going to bet the most important takeaway is the anterior core work, glute strengthening and hip mobilisation.

Links from the article for some practical stuff:
http://www.t-nation.com/free_online...nce_repair/high_performance_core_training&cr=
http://www.t-nation.com/free_online...aining_performance/the_real_core_exercise&cr=
http://www.t-nation.com/free_online...aining_performance/anterior_core_training&cr=
http://www.t-nation.com/free_online...aining_performance/complete_core_training&cr=
(more reading

)

Second part of the original Cressey article is here: http://www.t-nation.com/free_online...performance_repair/more_lower_back_savers&cr=

RoboCod · 16 Dec 2011 at 04:26

Not long for a 2012 gym thread... how exciting.

Have been working hard on my cardio lately, I really haven't had the time this year to allocate to serious body building. My fitness has dipped so much it alarmed me how badly I did on a 1.5 mile run so the last few months I've been working solely on that getting down to sub 9:30, now to rebuild endurance and into next year back on with bulking

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *