The Bodybuilders Thread!

[Orihalcon]

Most likely showing off. See it everyday in gym - specially on dumbell bench - guys using 45's and 50's and only lowering a few inches. Just ignore them - tell to use proper form and drop down to 90' angle full ROM press and they will fail on 30's most likely.

As for form - on barbell I drop the bar so that it touches my chest (don't bounce it) and press up. Some folks with a flat chest drop it to within 3cm or so of the chest and raise it back up. The best guide should be your form when doing a push-up - you lower your chest to touch the floor right? Remember the angle and feeling of where your arms are and the angle they are bent at when your chest touches. That is a good form to mimick and will guarentee a nice full ROM.

 

[Tinuva]

**sigh** Tried bench again today, it seem its the only lift I can do without putting strain on my back - and I still struggled, couldn't go as high as I wanted, I train without a spotter, and didn't want to get stuck, with a bad back



roughly, I generally go with whatever position feels natural and doesn't put to much strain on me. Behind the head just doesn't feel right (the same with lat pull downs)

Ouch. Where did you hurt your back? Upper, mid or lower?

 

[xrapidx]

also on the topic, what is the general consensus, I take it down onto my chest (to try get the most ROM) but most guys do like a half ROM, on barbell and dumbell, is it keeping more tension on or are they just trying to show off and can't handle the weight?

I stand to be corrected, but I believe in competition it has to touch the chest, and only lifed once the lift signal is given.

Yip:

After receiving the signal, the lifter must lower the bar to the chest (the chest, for the purpose of the
rule, finishes at the base of the sternum / breastbone), hold it motionless on the chest, after which the
Chief referee will signal the audible command “Press”. The lifter must then return the bar to straight
arms length elbows locked.

Ouch. Where did you hurt your back? Upper, mid or lower?

Lower... been screwed for a few weeks now - each time I think its coming right I stuff it up doing "household" crap. It HAS TO be better end of next week - I start a new program, and I can't wait any longer. So trying everything at the moment, Remedy Blue, Salt baths, heat packs, etc.

 

[prod]

Lower... been screwed for a few weeks now - each time I think its coming right I stuff it up doing "household" crap. It HAS TO be better end of next week - I start a new program, and I can't wait any longer. So trying everything at the moment, Remedy Blue, Salt baths, heat packs, etc.

Good luck man, I still need to go see someone about mine, but I'm 99% sure I herniated a disc about 8 months ago, having back pain everyday is not something I wish upon anyone ;(

 

[Hemps]

also on the topic, what is the general consensus, I take it down onto my chest (to try get the most ROM) but most guys do like a half ROM, on barbell and dumbell, is it keeping more tension on or are they just trying to show off and can't handle the weight?

I take it to about mid chest and then arc towards where it is above my throat, I have dropped weight on all my exercises and now focus on tempo and form.
I have never felt better and can see better results with higher reps, think my biggest mistake before was exercising too often , too much weight and sticking to rep range of 2 - 10.
I now rarely go below 6 reps and exceed 16 reps on some exercises, guess I found what works for me.

 

[D3x!]

I take it to about mid chest and then arc towards where it is above my throat, I have dropped weight on all my exercises and now focus on tempo and form.
I have never felt better and can see better results with higher reps, think my biggest mistake before was exercising too often , too much weight and sticking to rep range of 2 - 10.
I now rarely go below 6 reps and exceed 16 reps on some exercises, guess I found what works for me.

i like my mid rep range, start off on say 15, then drop 12, 10, 8 and 6 if very heavy.

 

[Rosaudio]

Started getting back to gym after 2 months absence today.

I'm probably the least fit I have ever been in my life right now, it was truly embarrassing.

Anyway, managed to get program finalized with help from a PT and ill hopefully be posting in this thread more from now on.

 

[xrapidx]

Some interesting backing for fitocracy:
http://venturebeat.com/2013/03/26/fitocracy-1m-users-arnold-schwarzenegger/

 

[InternetSwag]

What do you guys think about cutting out bicep isolation exercises?

I assume that with my routine I would not really need any direct bicep work. Albeit my biceps are very small and a personal lagging point for me.

 

[xrapidx]

If you want bigger arms train triceps.

I don't really work arms, unless I'm bored and its in between sets.

 

[D3x!]

yeah tricep makes up about 60% of your arm if i recall. I do a back and bi and chest and tri split, but the core of the session is on the larger group so chest or back and then just a quick few sets on my already tired bi and tri's

 

[Tinuva]

If you do bench press, and your arms wiggle as you lift up the weight, it means your bicep strength is too low, even though the rest of the muscles are fine to lift the weight. Thats about the only time you should worry about it.

 

[InternetSwag]

yeah tricep makes up about 60% of your arm if i recall. I do a back and bi and chest and tri split, but the core of the session is on the larger group so chest or back and then just a quick few sets on my already tired bi and tri's

Yeah atm doing Skullcrushers to work the long head and rope push downs to hit the lateral head in addition to doing bench press on the same day. My Triceps have responded the best to working so far.

 

[InternetSwag]

If you do bench press, and your arms wiggle as you lift up the weight, it means your bicep strength is too low, even though the rest of the muscles are fine to lift the weight. Thats about the only time you should worry about it.

I did not know this, I'll check it out next time I bench, might be why I am stalling on 65kg.

 

[D3x!]

If you do bench press, and your arms wiggle as you lift up the weight, it means your bicep strength is too low, even though the rest of the muscles are fine to lift the weight. Thats about the only time you should worry about it.

seriously? I could understand on the way down maybe but the way up?

 

[JerryMungo]

and then u would always pinch ur skin in it

Exactly!

 

[RogueTr00per]

If you do bench press, and your arms wiggle as you lift up the weight, it means your bicep strength is too low, even though the rest of the muscles are fine to lift the weight. Thats about the only time you should worry about it.

A personal trainer friend told me your biceps or triceps will be limited in growth if one or the other is neglected.

On the topic of bench press:

The Push Press by Chris Matsui – 11/09/2012
http://www.t-nation.com/free_online_article/most_recent/the_push_press

"What's that? The push press improves your bench?

Believe it. The extra weight at the top end of the push press works the same as a board press for the bench press, leading to new PR's in full ROM performance. The bonus is, the carryover from the push press affects both the strict shoulder press and the bench press. And that's efficiency."

Re: Grip strength for deadlifts
I recently stopped using gloves (nike gloves with wrist support) and when i was deadlifting my current max (80kg) 5x5 I was only managing about 4 reps per set as my grip was failing. I'll have to bring it down to 75kg 5x5 until my grip gets stronger...

Or should I just wear the gloves as it will help with grip?

 

[Sensorei]

I did not know this, I'll check it out next time I bench, might be why I am stalling on 65kg.

Bicep strength has f all to do with bench press. Pushing motions use triceps not biceps.

 

[xrapidx]

Re: Grip strength for deadlifts
I recently stopped using gloves (nike gloves with wrist support) and when i was deadlifting my current max (80kg) 5x5 I was only managing about 4 reps per set as my grip was failing. I'll have to bring it down to 75kg 5x5 until my grip gets stronger...

Or should I just wear the gloves as it will help with grip?

Get chalk. I was struggling with 160kg... Went over 200kg when I started using chalk. Sweat makes a big difference to your grip.

 

[InternetSwag]

Bicep strength has f all to do with bench press. Pushing motions use triceps not biceps.

It helps stabilize the weight during the lift so you don't wobble it all over the place.