*** The 2011 Gym Rats Thread ***
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Soldato
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Good idea, I struggle a bit with 12.5 standing so might try the seated option. Is it any harder seated? I suppose it would really help with form as your back has nowhere to go?
I used to do 7.5kg...but i'm wondering if that is what hurt my shoulder eventually (pushng myself too hard or something)...
My physio is basically getting me to do reverse lateral raises with a lower weight...I actually prefer them, but don't know what difference this would make?
My physio is basically getting me to do reverse lateral raises with a lower weight...I actually prefer them, but don't know what difference this would make?
Soldato
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Originally posted by: Ergonomics
I was gona help this guy yesterday, but then I decided not to coz thought he might take it the wrong way. It's hard sometimes coz ya want to say something but dont want to come across patronising. Also nearly everyone in the gym thinks they know best from my experience. People have come up to me in the past and told me some things, some of the things they said I knew were right because they were saying stuff I've heard DY say but other stuff I knew they were wrong but I usually just accept it no matter what, listen to what they say and try take it onboard if I think its valid. But some is just rubbish.
I guess its easier taking advice off people you believe in. Like I know a guy in gym thats been training over 20 years and so I obviously find it easier to take advice from him because he's older and more experience and has what I would call perfect body and lean.
The only thing I ever remember showing people how to do is dips on assisted dip machine, because for some reason new members seem to get confused with how to use it, lol, sounds funny but its true.
I guess we were all newbies once!
I was gona help this guy yesterday, but then I decided not to coz thought he might take it the wrong way. It's hard sometimes coz ya want to say something but dont want to come across patronising. Also nearly everyone in the gym thinks they know best from my experience. People have come up to me in the past and told me some things, some of the things they said I knew were right because they were saying stuff I've heard DY say but other stuff I knew they were wrong but I usually just accept it no matter what, listen to what they say and try take it onboard if I think its valid. But some is just rubbish.
I guess its easier taking advice off people you believe in. Like I know a guy in gym thats been training over 20 years and so I obviously find it easier to take advice from him because he's older and more experience and has what I would call perfect body and lean.
The only thing I ever remember showing people how to do is dips on assisted dip machine, because for some reason new members seem to get confused with how to use it, lol, sounds funny but its true.
I guess we were all newbies once!
Soldato
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I've always preferred side raises standing, I prefer to do as many exercises standing as possible actually because I feel it helps with your form, and keeping back straight and working your core.
In my gym though I see people doing it and they all do it completely wrong in my eyes and its usually because they have too much weight and so they have to swing and bend their arms. It's hard for me to explain words how they do it.
I was same though years ago, I was doing it with 14kg about a year ago and that was with poor form, and then now I do it with 10kg and then go down to 8kg.
I think most people go quite light for shoulders, I seen a guy in my gym who has huge shoulders and he does same weight as me.
In my gym though I see people doing it and they all do it completely wrong in my eyes and its usually because they have too much weight and so they have to swing and bend their arms. It's hard for me to explain words how they do it.
I was same though years ago, I was doing it with 14kg about a year ago and that was with poor form, and then now I do it with 10kg and then go down to 8kg.
I think most people go quite light for shoulders, I seen a guy in my gym who has huge shoulders and he does same weight as me.
The lateral raises hit the Lateral Deltoid, pressing is focused on the Anterior Deltoid.
My shoulder work is like this.
Dumbbell Shoulder Press (superset with behind the neck smith shoulder press)
Seated Lateral Dumbbell Raises
Lying Rear Delt Raise
Shoulder Press Machine
Cable Lateral Raises
Cable Rear Delt Pull
Essentially I do 2 exercises on front, middle and rear delt. I alternate them through the workout - front, middle, rear, front, middle and rear.
My shoulder work is like this.
Dumbbell Shoulder Press (superset with behind the neck smith shoulder press)
Seated Lateral Dumbbell Raises
Lying Rear Delt Raise
Shoulder Press Machine
Cable Lateral Raises
Cable Rear Delt Pull
Essentially I do 2 exercises on front, middle and rear delt. I alternate them through the workout - front, middle, rear, front, middle and rear.
Soldato
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Originally posted by: Lie
Yeah I like your workout there, I pretty much do exactly same as you.
Yeah I like your workout there, I pretty much do exactly same as you.
When doing shoulder presses and associated exercises, be careful to hold your shoulders down while pushing up. Hard to explain what I mean without just showing, but the only thing that should be pushing is your hands/arms. Your shoulder should stay "down" - don't let them come up to your ears. This is how I've got impingement syndrome by raising my actual shoulder and not just the arm.
Soldato
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Do you guys do all 3 benches? or all 3 positions for chest? like incline/flat/decline?
It's just I've always done all 3 on bench or on free bench with DB's...at moment I do all 3 benches with barebell, but the thing is by time I've done first two benches I dont have enough strength left to do 3rd bench, well I can do it, and I do, but just not as much weight.
So at moment it's like this:
decline 3x12 @ 120kg
flat 3x12 @ 110kg
incline 3x12 @ 90kg
but the thing is I can do 120kg on all 3 benches, but it depends which bench I start on, coz my strength and energy goes down as I go along, if you see what I mean.
I feel like I've been having good chest workouts and dont really have a problem with my chest, but am just asking if you do all 3 benches? coz I'm thinking about dropping flat bench and just doing decline/incline.
I been listening to DY allot and I didnt know until a few months ago that the decline does your whole chest and its actually the best bench out of all 3 because it hits shoulders allot less and also hits your whole chest, and I used to be a newbie thinking it was just for lower chest. Which is what most people say in the gym.
It's just I've always done all 3 on bench or on free bench with DB's...at moment I do all 3 benches with barebell, but the thing is by time I've done first two benches I dont have enough strength left to do 3rd bench, well I can do it, and I do, but just not as much weight.
So at moment it's like this:
decline 3x12 @ 120kg
flat 3x12 @ 110kg
incline 3x12 @ 90kg
but the thing is I can do 120kg on all 3 benches, but it depends which bench I start on, coz my strength and energy goes down as I go along, if you see what I mean.
I feel like I've been having good chest workouts and dont really have a problem with my chest, but am just asking if you do all 3 benches? coz I'm thinking about dropping flat bench and just doing decline/incline.
I been listening to DY allot and I didnt know until a few months ago that the decline does your whole chest and its actually the best bench out of all 3 because it hits shoulders allot less and also hits your whole chest, and I used to be a newbie thinking it was just for lower chest. Which is what most people say in the gym.
I don't tend to do decline because the movement is pretty small, hence why you can lift more.
My chest workout is:
Flat BB Bench Press
Cable Flys (alternating between 3 positions)
Incline dumbbell press
Chest Press Machine or dumbbell flys
My chest workout is:
Flat BB Bench Press
Cable Flys (alternating between 3 positions)
Incline dumbbell press
Chest Press Machine or dumbbell flys
http://www.t-nation.com/free_online...formance_repair/pushups_face_pulls_and_shrugs
Important stuff.
Also, going thumbless is pretty silly. Ok the chances aren't that high that you'll hurt yourself, but it's a lot more likely than when you use your thumbs - and when it does go wrong you're probably going to end up in hospital.
Important stuff.
Also, going thumbless is pretty silly. Ok the chances aren't that high that you'll hurt yourself, but it's a lot more likely than when you use your thumbs - and when it does go wrong you're probably going to end up in hospital.
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