The Bodybuilders Thread!

[D3x!]

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:


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?

how are you holding the bar?

 

[Orihalcon]

On deadlift...I use to use the alternate grip...but I switched to using overhand on both sides. Feels better for me, but of course you cannot lift as much weight. Using straps for anything over 140kg in the 6+ reps range. Anything lower just forcing to hold grip. Really helps with forarm development as well - in addition to doing forarm rolls etc.

For the people using the alternate grip...just be careful with your shoulders hehe.

 

[Tinuva]

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

Correct, biceps help stabilize your arms, but not needed to do the actual lift.

 

[RogueTr00per]

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

How long ago was that (since your current max is like 240kg)? Don't VA get uppity about using chalk?

how are you holding the bar?

I think i was using too much fingers. Murphy's law, the day after googling it (found an article on stronglifts.com) and asking u guys Medhi from stronglifts sent out an email on this topic today.

Tip from Gold Member Jake M (19y, Canada) who Deadlifts 600lb):

"Chalk, gripping harder, mixed grip, more deadlifts."

Tip from Gold Member Kevin B (24y, Canada) who Deadlifts 420lb:

"Squeeze the bar on Every exercise (OHP, Bench, Rows, etc), it
does carry over (and makes those other lifts easier too)."

One Member asked about gloves and whether the mixed grip would
cause your grip to remain weak. Gold Member Jake M. who Deadlifts
600lb answered:

"Powerlifters they say, "you can wear gloves, just make sure
they match your purse". In other words, use chalk and let your
hands build up toughness naturally. Your grip will still strengthen
with an alternating grip, and it will get more comfortable over
time. Just have to get used to that stretch in the arm."

Another tip from Rick S. (45y, USA) who Deadlifts 500lb:

"When it gets heavy, switch to a mixed grip (one over, one under).
You can also do some holds at the top of your lifts for 10-20
seconds to work on your grip.

You will definitely get better results with the mixed grip. Try
to use overhand grip for most of your work sets until grip becomes
the limiting factor, and then switch."

<snip>
when you Deadlift using a
normal grip, your thumbs will always be the first to give out. This
is because with the normal grip you have eight fingers on one side
of the bar, but only two thumbs on the other side. Your two thumbs
will give out first once the weights get heavy.

But if you use the mixed grip, then you have four fingers and
one thumb on each side of the bar. Your thumbs won't be giving out
as fast anymore because they're supported by four fingers on each
side of the bar. This is what causes an instant boost in grip
strength when you Deadlift with the mixed grip.

The whole email is very long... I see I also do mixed grip opposite to how he recommends. He advocates having the dominant hand being supinated (palm facing front). It feels more natural for me to do the reverse, but I will try it his way and see how it goes.

<snip>
So, to increase your grip strength for Deadlifts:
1) use the mixed grip
2) use white knuckling
3) use chalk

That will help you increase your Deadlifts so you build muscle
while burning fat. Remember: more strength is more muscle. Plus,
the stronger you are, the more calories you burn, the more fat
you'll lose.

 

[xrapidx]

How long ago was that (since your current max is like 240kg)? Don't VA get uppity about using chalk?

About a year ago - although I didn't make much progress, infact the opposite of progress last year because I was on an extreme deficiet diet.

Virgin Active have only moaned once, and I told them chalk isn't mentioned in their rules... because they gave me grief about "Rules" saying I can't have a small bag with me.

 

[Kloofvreter]

About a year ago - although I didn't make much progress, infact the opposite of progress last year because I was on an extreme deficiet diet.

Virgin Active have only moaned once, and I told them chalk isn't mentioned in their rules... because they gave me grief about "Rules" saying I can't have a small bag with me.

They have never ever moaned at me for using chalk, or carrying my bag. I won't use a locker, **** goes missing from them anyway.

 

[xrapidx]

They have never ever moaned at me for using chalk, or carrying my bag. I won't use a locker, **** goes missing from them anyway.

The only time I've seen them on the weights floor is when they've moaned at me

A ex colleague of mine actually caught a VA staff member going through his locker, the guy had a bunch of keys which he tried on the locks until he got lucky.

I only keep my clothes and car keys in my locker.

 

[RogueTr00per]

About a year ago - although I didn't make much progress, infact the opposite of progress last year because I was on an extreme deficiet diet.

Virgin Active have only moaned once, and I told them chalk isn't mentioned in their rules... because they gave me grief about "Rules" saying I can't have a small bag with me.

Note to self, when i start plateauing then I'd better up my calories!!

Lol, i have noticed a new VA staff member. He seems to get quite uptight with people that he suspects might not be putting weights back on the rack or that don't put benches back in their proper place. I'm usually there towards closing time so perhaps that's why he gets irate.

He happens to be black. My last session was in the afternoon IIRC and he was moaning at a fat coloured dude (late teens or early twenties) about some equipment issue. (I think it was actually the friend of the fat dude who left a bench from the smith machine in the wrong place)

He was quite aggressive so the fat dude told him not to speak to him like a child and that telling him once was enough. A few of us noticed the fracas but I certainly couldn't hear details. Oh well, maybe someone will complain about him and he'll get fired

 

[JerryMungo]

Sounds like he's just lazy and doesn't want to have to do it himself lol.

 

[xrapidx]

Note to self, when i start plateauing then I'd better up my calories!!

Lol, i have noticed a new VA staff member. He seems to get quite uptight with people that he suspects might not be putting weights back on the rack or that don't put benches back in their proper place. I'm usually there towards closing time so perhaps that's why he gets irate.

He happens to be black. My last session was in the afternoon IIRC and he was moaning at a fat coloured dude (late teens or early twenties) about some equipment issue. (I think it was actually the friend of the fat dude who left a bench from the smith machine in the wrong place)

He was quite aggressive so the fat dude told him not to speak to him like a child and that telling him once was enough. A few of us noticed the fracas but I certainly couldn't hear details. Oh well, maybe someone will complain about him and he'll get fired

:wtf: Why? Need more like him.

 

[Tinuva]

Must admit, I don't understand why people don't put back weights. Chances are, if you are in the gym you care about your physique. For everything you burn calories, its a good thing right? So why not stop being lazy, and put stuff back when you done, it burns extra calories, especially if you work with heavy weights. May as well keep your BMR higher by cleaning up after yourself.

Also, sometimes there are not that many VA guy staff on the floor, like weekends and public holidays, then the poor women staff have to clean up after you. Sure they can move around the 20kg plates, but it's ****en rude and annoying when people force the women staff to clean up after them.

 

[Kloofvreter]

Must admit, I don't understand why people don't put back weights. Chances are, if you are in the gym you care about your physique. For everything you burn calories, its a good thing right? So why not stop being lazy, and put stuff back when you done, it burns extra calories, especially if you work with heavy weights. May as well keep your BMR higher by cleaning up after yourself.

Also, sometimes there are not that many VA guy staff on the floor, like weekends and public holidays, then the poor women staff have to clean up after you. Sure they can move around the 20kg plates, but it's ****en rude and annoying when people force the women staff to clean up after them.

Yeah, this is like people parking on the pavement or in the loading bays/disabled parking bays...so they don't have to walk too far to the gym

 

[xrapidx]

I now take the plates that have been left on equipment and put them on the floor, do my sets, and put my weights away... its not my job to clean up the gym, and if the staff won't enforce the rules, they can pick them up off the floor.

 

[Kloofvreter]

I now take the plates that have been left on equipment and put them on the floor, do my sets, and put my weights away... its not my job to clean up the gym, and if the staff won't enforce the rules, they can pick them up off the floor.

I just put them back on their racks

 

[xrapidx]

I just put them back on their racks

I used to, but I'm so tired of carrying dumbells around - returning 20KG plates to the other side of the gym... I've also taken it up with VA, and they say they'll enforce the rules, but they never do.

 

[JerryMungo]

I used to, but I'm so tired of carrying dumbells around - returning 20KG plates to the other side of the gym... I've also taken it up with VA, and they say they'll enforce the rules, but they never do.

Yeh, and if you're doing your sets right, you shouldn't be able to carry everyone else's equipment around.

Those who pack up after others clearly didn't push hard enough on their last set

 

[bromster]

What do you guys think about the deadlift grip? I find that overhand grip is the best for increasing grip strength. When I get tired in my last sets, I switch to an alternate grip and I find it a LOT easier to hold onto the bar for the set.

 

[JerryMungo]

I always do overhand, but I'm not deadlifting to my absolute max - I'm doing 5x10 and more for functional strength at this stage. I agree, overhand is a good forearm workout.

 

[RogueTr00per]

:wtf: Why? Need more like him.

Well, it's not that he shouldn't be asking members to put their weights back, it's more a case of him being rude and aggressive as he goes about it. If he hates his job so much he should quit.

 

[RogueTr00per]

What do you guys think about the deadlift grip? I find that overhand grip is the best for increasing grip strength. When I get tired in my last sets, I switch to an alternate grip and I find it a LOT easier to hold onto the bar for the set.

Yes, well thats what stronglifts.com advises. Deadlift with overhand as long as u can up until you think u might be hitting failure soon and then change to mixed grip.