Actually 5-8 sets may be too many. I'd set for 3-5 actually with the 5 rep range. 8 might really be pushing it.

Left one has been squatting and deadlifting for about a month. The rest also about 5-6 weeks I think.
I can't post any progress, but these guys can!


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Sucks bein u

Google up;

- Bulgarian sandbag (Bloody easy to do)
- Sandbag
- Dumbbell swings
- http://www.mixedmartialarts.com/mma.cfm?go...=1378034&page=1

Enough to keep you happy working out. A female client that I train, only uses the Bulgarian sandbag, dumbbell swings, tire slams and waterball to train. Results? Losted from 60-54KG in a month. OF course I tweaked her diet lah.

I'm not quite sure if that's possible actually. The machine's results are messed up, but as long the mirror says you've lost fat, then that's good.

Nothing! I just said eliminate rice (high GI carbs) as much as possible. Eat as much lean meats as possible and drink a ton of water. That's about it. I don't even think he drank that much water but nothing else lah. I don't believe in all those complex methods of carb cycling and all that. Yes they work but the basics have always worked.

Apart from that they train like madmen. Ever seen a guy that has a max dead of 155KG and I make him dead 3 sets at 135KG for 5 reps? Even though he doesn't lockout the final 2 reps, he still works hard like hell and that's the thing that matters.

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Added on December 12, 2009, 2:48 amBtw, 6 weeks of training ah. 155KG max dead @ 90KG. Other one, 135KG at 70KG.

This post has been edited by pizzaboy: Dec 12 2009, 02:48 AM

A lot of guys like to go with the whole "Oh, you're using this this this diet? Wow! Your physique's like this!!" and then they change to that diet. And then another 3 weeks, they see another guy with a physique like some hulk, and they switch again! These are people who don't understand how the body works and they can't see the base template of a different diet. I've see some of J.B's articles and it's always centered around the same methods of a reduction in carb and fat and then increase in protein, or a total removal in fat (Liquid Diet) but increase in carb. The philosophies are often very similar.

Oh and they get stronger fast because I yell extremely loud at them. They're doing a deadlift and squat. Nothing technical.

I'm seeing your video, and you've 3 movements in the first 2 deadlift repetitions, instead of a streamlined press+lock. This is causing you to lose stability and tension.

Your setup is only about 50% solid and you don't drive at all.

You didn't lock your back and your angles are slightly off.

Your pulling the weight with your spine and not spreading the load on your back structure thus causing your bar to feel heavier than it needs to be.

You need to bring it closer to your center of gravity (COG) and not lose balance.

Notice 0.16-0.18, you're falling backwards and then on 0.19, you're standing steady again? Look at your heels if you can't see what
I'm talking about. You don't have a set image of your movement in your head, instead you just move based on what you see on the internet.

You hardly use your legs and your friend's bloody ugly so get him to stay clear of the camera or he'll crack it and cause you to need to buy a new one.

I don't coach Jon. I just fixed his form.

If you're only able to pull 125KG with straps after 1 full year of training, there's a serious technical flaw there I can guarantee you that. I've a lady client, who managed to pull 125KG after 1 month with me and 6 months on herself, after I sent her off with a idea of how to program. She does Crossfit btw, so her emphasis on strength is less. She only trains deadlifts and squats once a week each. She weighs 55KG now (A lil tall for a woman) so she's really doing a good job.

I always use my cousin as a reference. He's 6'3 and weighs 80KG. If he can deadlift 115Kg just by fixing his form, and having trained for about 2 weeks, anybody can deadlift.

I don't even know why cofactor suggested smaller plates for the added ROM. Simply, stand on a pair of plates does the same thing. And what for have added ROMS anyway when you can't deadlift right yet?

But seriously, don't PULL the bar. Always drive the feet into the ground. Its something most people don't understand until they get the feel of it, but driving the feet into the ground, ensures a close and tight pull.

A lot of fellows think about strengthening this, conjugate that, periodize this blablabla...technique also berterabur what strengthening you want to do? Even till today I don't bother thinking about how to this and that my squats. I just, SQUAT.

Didja know that chest up, isn't exactly meant as a "chest up" measure. It's got more to do with your back muscles more than your chest. All movements that require posterior chain recruitment that uses a chest up cue, isn't for the chest.

It took me about 4 hours to fix it with my coach's close supervision. But mine was because I do olympic lifting, so my "deadlifts" is actually "clean pulls" where the back angle is more upright. Also the legs are used much more in a clean pull than a deadlift, thus a slight tilt into my back angle would cause my to use more back than legs. Consequently that affects my entire second pull because I won't be able to use the leg power efficiently.

Don't worry about all that though. Just fix yours one by one. Visualize movement, clear mind and execute the movement.

I don't know about people that say they get better "isolation" using the lat pulldown but I don't see a single point why I'd want to isolate my lats. It'd probably be cool to see that whole stacking moving around 3 inches while I squeeze my ass as tight as possible to the chair and try not to move around, but c'mon....pulldowns as a primary exercise and not a supplementary to further exhaust the remaining muscles just seems...

Come to think about it, I've never seen a single person in MMU's gym (FAMOUS FOR PULLDOWN BUNNIES) that has a respectable set of lats, but I've seen tonnes of Crossfitters who do cheating repetitions by kipping, have lats that'd smack you in the nose if you were to stand to close and she flares her lats.

Legs and ass

Currently, it's probably around 22-24% bodyfat
Don't worry about that. It's currently not that important as none of us here know how to use Biosignature methods of calculation, so we won't be able to do much with knowing your BF levels.
Use the mirror

ANd I think we've a case of major skinny fat here don't we people?

I read a lot of coaches, and strongmen articles, but to call me a fan ....nah. I disagree with poliquin where he says the dumbbell snatches and clean and jerks are unsafe because it throws you off your center of gravity and that you'd need to use your muscles to counter the momentum created by the dumbbell because it doesn't rotate.

Sometimes, coaches will make statements that people will read and go "Eh? I thought this guy was smart?". Paul Chek did say that the belt makes us lose abdominal pressure and bowel control. I TOTALLY disagree with that along with a ton of other weightlifting coaches and powerlifters.

Just gotta read what they say and, analyze.

Buddy, let me help you with one thing. In the NASM (National Academy of Sports Medicine) text book, it states that with a particular exercise model (Forgot the term, but no importance) when a beginner begins their workout, they start between 12-15 repetitions. For 4 sets. Why this is important is because one has to ingrain technique into the body. I feel it misses something however.

I feel that repetitions should be kept only to 12 repetitions but the right form has to be achieved early in the set (by the 3rd rep). Then ensure the technique is consistent all the way to the last repetition. Then do another 3-4 sets with the exact GOOD form and move on to the next compound exercise. You should only learn about 3 or maybe 4 if you're a quick learner, 3-4 compound exercises a day.

Compound=multi joint exercise (google if you don't understand)

After that, your instructor should tell you to go home and practice the movement, with no weights. Ingrain it into yourself.
A good trainer should never let you move from 1 exercise to another, after just ONE set. Its purposeless because you've ingrained nothing. You've not learned the movement. It takes effectively around 1 hour of constant practice to make one learn the exercise correctly. And this is for simple workouts like shoulder presses. Movements like squats, deadlifts, push presses take a big longer. Sprinting takes about 3 days to learn.

If your trainer makes you do bicep curls, then abs, then chest, then leg extensions, then back raises, save your money and don't hire such trainers. Its ethically wrong among trainers to diss other trainers, but I must say it's truly stupid. Do you really need a trainer to teach you how to do a bicep curl? What these trainers do are, they make you sore all over so you think they put you through an excellent program because beginners THINK like that. There's actually a marketing textbook for fitness that wrote this in it.

Ask david890701 on this forum. 2 exercises is enough to make you sore for a week. Ask any member of this forum the names of this 2 exercises. They're deceptively simple. One happens when you're eating laksa at the side of the longkang. This is 1 exercise. The second exercise, is when you place the laksa bowl down on the floor when u've finished your laksa.

This post has been edited by pizzaboy: Dec 20 2009, 02:54 PM

Last time I said that, some guys complained to darklight79 that I told them to squat and deadlift and they hurt themselves. I never tell anybody to do that anymore without first learning the right form. And I make em pay me to teach em. Excellent business model

Well not really. Yesterday I saw a friend of mine and then he wanted to learn to squat and deadlift. So we went to the gym and in 15 minutes, he could deadlift 120KG. Pretty neat. With relatively good form even but then again, he has been training his shoulders, chest and back, just not legs. His form can actually be better if he could bend his knees more and drive more.

Then when we moved to squats, I noticed why he couldn't be his knees forward. His ankles, were SO tight they were like cemented on him. Had to massage the scar tissue areas, teach him various methods to stretch his ankles, teach him hip, adductor and hamstring mobility drills. Then finally, I saw why the hell his ankles were so extremely tight. He was a basketball player, and walked on his toes because he wanted to train his calves. I even had to teach him how to walk and sit again. Dumbo.

It was almost definitely ankle. His shins, are 180 degrees. Completely straight up. When I tell him to bend forward, he falls on the barbell. The best part was when I told him to squat with my shoes (1.5" heel) He went all the way down, and never stood up. He just fell backwards which is actually the first time I've ever seen such a thing.

After the massage, he was able to squat a little better, but still miles away from what I'd call a squat. It was BAAAAAAD

This stretch buddy.



Other stretches ....I'll show u when we meet up again.

I use that squat. His gait pattern, is like the patient you're talking about. He walks with his entire weight on the toes. I have to keep saying to him, heel lands first, knees bend, toes touch the floor last. This way, little impact on knees and ankles.