InternetSwag
Expert Member
I do my warm ups fast as well, I was told to do them as fast as possible because of myotatic reflex.
w/e the **** that means. It was by jason blaha though and he knows his ****.
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The Bodybuilders Thread!
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w/e the **** that means. It was by jason blaha though and he knows his ****.
I mean because of my age - I'll get hurt
My muscles/joints are very sensitive, its a pain in the arse.Sensorei
Executive Member
All the experts say to go fast as possible and explosive on the positive of the rep, and slower on the negative so that you keep constant maximum tension. There is no benefit for building size or strength by doing slow movement through the positive part of the rep.
Tinuva
The Magician
Yeah warmups I also do fast.
Ok I dont know, maybe I will know when I am at the same age as you, and as wise as youI mean because of my age - I'll get hurt
I agree, and is the same as what I have read ect. It is just when I get close to my 1RM, it just doesnt happen fast. Same happens when I work through plateaus, that first time is always a slow bugger, and is what I related to in the previous post when commenting between how ISWAGs 100kg was fast, mine was slower.
InternetSwag
Expert Member
Yeah warmups I also do fast.
Ok I dont know, maybe I will know when I am at the same age as you, and as wise as you
I agree, and is the same as what I have read ect. It is just when I get close to my 1RM, it just doesnt happen fast. Same happens when I work through plateaus, that first time is always a slow bugger, and is what I related to in the previous post when commenting between how ISWAGs 100kg was fast, mine was slower.
Mmm I'm gonna try that, slower down, faster up.
Though tbh I'm gonna switch up my routine in a month or so, maybe ego lift 100 for a few weeks xD Then move onto something more 'hypertrophy' based like 8-12 rep range.
Been doing 5x5 or w/e since I started.
Sensorei
Executive Member
Look for 'Dorain Yates blood and guts trainer' on YouTube. He does 5 episodes teaching training techniques and also talks about explosive power on the positive. Frikken awesome advice in those videos.
My wrist is on the mend, I can actually fully rotate the thing there' is still some stiffness but I reckon by Wednesday I'll be back!
I think I'm done at pushing large weight, my wrist just wont take it I reckon, pulling large weight seems fine though as my dead-lift doesn't effect my wrist.
I think I'm done at pushing large weight, my wrist just wont take it I reckon, pulling large weight seems fine though as my dead-lift doesn't effect my wrist.
Tinuva
The Magician
Hemps, is this only on bench press or other press moves as well?
For flat bench press you should just look at the angle you hold the bar, it should not lie in the top end of your palm, but the bottom end.
When I was doing it wrong, my wrists already started hurting at 60kg which is nothing, but at 100kg with the correct angle, I have no pain. Sure you do heavier but the same principle should work, considering I've always had super weak wrists, which still can hurt very easy if I do something wrong.
For flat bench press you should just look at the angle you hold the bar, it should not lie in the top end of your palm, but the bottom end.
When I was doing it wrong, my wrists already started hurting at 60kg which is nothing, but at 100kg with the correct angle, I have no pain. Sure you do heavier but the same principle should work, considering I've always had super weak wrists, which still can hurt very easy if I do something wrong.
Mainly bench, if your hold you right hand up follow your pinky and where your wrist meets forearm that's where it hurts.
I'm fine on other pressing moves like overhead press BUT I do struggle with straight barbell curls and instead opt for dumbells or ez-bar as it's easier on my wrists.
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Tinuva
The Magician
Woah so on the outside of the right side of the right wrist. That is a strange location, my wrists never hurt there. Mine was hurting in the middle, at exactly the pathway where the ligaments cross through from the forearm into the hand.
Now I actually have no idea how your problem is caused. If it was me, I would go to a physio-therapist to learn more about the problem before deciding to completely give up on heavy push exercises, unless you think it is time for you to do so. At least you can still go heavy on deadlift, which IMHO is still an important exercise with squats in my books.
Even though I don't post much in this thread, I do lurk and keep an eye on it. I've listened to some of the advice guys have put up here, as well as applying advice from other Youtube fitness guys and I'm quite pleased with my results. I'm an ectomorph/hardgainer, height about 5'7, who got to 65kgs about 2 months ago. Unfortunately my gains (in terms of weight increase) drastically decreased over the last few weeks. As a result I wasn't taking many progress photos.
So I decided to compare my progress photos (post-workout) from about 7 weeks ago with my current progress photos (post-workout) taken this week. Even though my weight has only shifted from 65 to 67kgs, my muscles are definitely getting bigger and more defined. I'll probably do a writeup with progress pics on my blog at the end of the month.
So yeah, I don't know if you guys follow any of these guys on Youtube, but I am a big fan of Elliot Hulse and Omar Isuf. I also follow The Hodge Twins but mostly for entertainment rather than weightlifting advice. You'll just have to google them coz Youtube is blocked at work for me...
So I decided to compare my progress photos (post-workout) from about 7 weeks ago with my current progress photos (post-workout) taken this week. Even though my weight has only shifted from 65 to 67kgs, my muscles are definitely getting bigger and more defined. I'll probably do a writeup with progress pics on my blog at the end of the month.
So yeah, I don't know if you guys follow any of these guys on Youtube, but I am a big fan of Elliot Hulse and Omar Isuf. I also follow The Hodge Twins but mostly for entertainment rather than weightlifting advice. You'll just have to google them coz Youtube is blocked at work for me...
InternetSwag
Expert Member
I've seen most of the gurus, Omar and Elliot are awesome.
InternetSwag
Expert Member
Did Chest Flies with a 7.5kg DB yesterday and they hurt my shoulders, don't usually do Chest Flies, anyone might know why they hurt? I can do basically and DB/BB press without pain. I also heard a clicking sound in my left shoulder, maybe I'm going too far with ROM?
Tinuva
The Magician
Dos it hurt when you are the end going down (open) ? If so, try going down slower, rather focus on controlling the downward/open movement than fast. The up/close movement you can do faster (not super fast).
You will notice, that bodybuilding and powerbuilding moves work vastly different. With 5x5 and compound exercises up to now, you didnt need to focus on timing, but with bodybuilding isolation exercises, this becomes key to make them worthwhile, or worth the time to do at all.
For example, think about it like this, for db flies.
1) you start at the top, pause for 1 second
2) go down and do the negative, it should take you lets say 2-4 seconds before you are allowed to reach the bottom.
3) at the bottom, pause for 2 second
4) go up, this can take you 1-2 seconds.
5) repeat step 1 where you pause a second at the top.
The focus is on control, and isolation, not necessarily weight like most guys think. Doing the right weight, instead of heavy as possible, and eating right, will yield amazing results.
That said, my example above is something I just thought up, haven't read about the proper timings for this in a long time, you should read it up imho if you going into isolation exercises. But basically, I think you go down to fast on db flies, and maybe you still do it too heavy, even though I know 7.5kg is not very heavy, on flies I found I can hurt myself too if I rambo them.
RogueTr00per
Honorary Master
If you speak to enough of the hardcore guys at the gym I'm sure you can find someone there who can point u in the right direction. AFAIK you will have to find out by word of mouth from someone in your area who might supply it. U ain't gonna find that stuff at Dischem for example. Also, it may or may not be damaging to your health so do your research before you go for it.
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InternetSwag
Expert Member
Mmm that's not even something I had thought about, it's become second nature. I will try going down slower.
That actually sounds awesome, I would love to go down super slowly and actually feel the stretch.
The pain is at the bottom yeah, it's a strange feeling, not like 'omg it hurts so bad', more of an, 'eish that doesn't feel like it's supposed to'
Should I go for 12 reps?
Thanks for the quality response as usual
Tinuva
The Magician
For hypertrophy anything from 8 - 12 reps. Start with 8 reps on a weight you feel good with, work your way up to 12 reps, then the next time take up the weight and start at 8 reps. Repeat
When you do timing above, also add in time under tension, you want it somewhere from 40 - 60 seconds for your set. So when you get to the top where you pause for a second, don't lock out, but stop just just before you lock out, do the 1 second pause then go down. This will work you in a very different way, and is when you will realize a heavy weight won;t work, and you will start out with 8 reps and lower weight to first practice form, counting the seconds at each step while you count the reps.
Have fun
When you do timing above, also add in time under tension, you want it somewhere from 40 - 60 seconds for your set. So when you get to the top where you pause for a second, don't lock out, but stop just just before you lock out, do the 1 second pause then go down. This will work you in a very different way, and is when you will realize a heavy weight won;t work, and you will start out with 8 reps and lower weight to first practice form, counting the seconds at each step while you count the reps.
Have fun
Tinuva
The Magician
hmmmm o_0 mybb got a double post for no reason 
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