Can anyone recommend me a GOOD military press video to go with? One of the trainer in my gym told me that I have my form wrong, too much pressure on my back. He told me to lock at the nose there, but if I'm not mistaken I read something saying lock at neck level there. Confuse.
I dont know if this is the right one. There is too much diff instruction for military press, like the feet got to be together, elbow pointing outwards and etc. So.. may be some of u here can clarify as well
This post has been edited by jamis: Jan 11 2010, 09:28 PM
Today I've started the rippetoe's starting strength thingy....as i refer from the bodybuilder forum, it says that divide into two types of workouts and work on alternate workout days...so i today started with Workout A which is Squat 3 x 5 (i have not much prob with this..juz tat i today started with empty oly bar only) Bench Press 3 x 5 (can lift quite ok...but i using smith machine..is it ok?) Deadlift 1 x5 (ok also...) But i could do the Dip for 2 x 8 , in fact..i cant even do one...i found it is very hard to lift me body.... So at the end of my workout...i found out tat...i feel tired overall my whole body...but then i don't feel any soreness(compared to laz time when i do seperate parts workout), is it means my workout method wrong or? i shud be in this way?
by the way...is it the video posted above is Standing Military Press? ...coz the Workout B includes squat, standing military press,power clean[i find problem doing this...] and chin up..thx
This post has been edited by -Max91-: Jan 11 2010, 10:53 PM
You mean like jog on treadmill those? That I did before i go do all those lifts....juz there's smtg i dun understand.....i juz now read the rippetoe's starting strength (e-book)....it says here that....muz keep increase weight but then decrease the rep and sets for each workout? Meaning is it like for squat, Weight x Rep x Set 45 x 5 x 2 95 x 5 x 1 135 x 3 x 1 185 x 2 x 1 225 x 5 x 3 (Worksets) and all do at the SAME time??(as in on the same workout day when i go to the gym?)...and does it means the previous workout from 45lbs to 185lbs is juz warm up and the 225lbs only is workset? coz the book put a bracket there coz ytd i only did like 60lbs x 5 x 3 only....then finish my squat then i no continue with using heavier weight/lower rep/set...is it im doing it wrongly?? no wonder i dun feel anything after the workout...
This post has been edited by -Max91-: Jan 12 2010, 03:13 PM
That's not a Mil Press by the way, it's just an Overhead Press.
Being pedantic I know, but with the Mil Press, you stand with your feet very close together. Here, Rippetoe advises his trainee to get into a stance wider than he thinks is required. OHP =/= Mil Press.
@-Max91- : Yup, at light weights like 60lbs, probably don't need to acclimatise to the heavier weight. You can imagine if you smash your max straight away, it would feel like a lot more than gradually bracing yourself with warm ups.
When the weights get heavier, you'll start warming up with 60kg anyway and it wouldn't feel like anything.
Added on January 12, 2010, 6:16 pm@ken86 regarding your post on load v tension.
I feel that a good way to promote hypertrophy is through slow negatives (8 seconds or more) and fast positives.
Frank Zane trained with 10 second negatives on a 315lbs bench.
This post has been edited by mofonyx: Jan 12 2010, 06:16 PM
icic...meaning tat my previous or my 1st rippetoe's workout was wrong loh? coz i juz did 3 x 5 one time only and with one weight only... so i means tat the actual way should be for each workout for example squat...i shud start with low weight gradually increase to heavy weight...or in another word is..i have to do around 35 squats of various weights(increasing in order) not like wat i did which is juz 3 x 5 = 15 for the whole squat workout
icic...meaning tat my previous or my 1st rippetoe's workout was wrong loh? coz i juz did 3 x 5 one time only and with one weight only... so i means tat the actual way should be for each workout for example squat...i shud start with low weight gradually increase to heavy weight...or in another word is..i have to do around 35 squats of various weights(increasing in order) not like wat i did which is juz 3 x 5 = 15 for the whole squat workout
icic...meaning tat my previous or my 1st rippetoe's workout was wrong loh? coz i juz did 3 x 5 one time only and with one weight only... so i means tat the actual way should be for each workout for example squat...i shud start with low weight gradually increase to heavy weight...or in another word is..i have to do around 35 squats of various weights(increasing in order) not like wat i did which is juz 3 x 5 = 15 for the whole squat workout
No it's fine cos 60lbs is really nothing at the moment. Not saying that you're lifting really light weights, but there's nothing to warm up with, so to speak. It's basically the bar + 10lbs plates right? Even if you were to warm up, you would just miss out on one set of empty bar squats.
It's more important to acclimatise when the weights get heavier so they don't come as a shock.
Added on January 12, 2010, 6:16 pm@ken86 regarding your post on load v tension.
I feel that a good way to promote hypertrophy is through slow negatives (8 seconds or more) and fast positives.
Frank Zane trained with 10 second negatives on a 315lbs bench.
That's just one of the many tricks for hypertrophy when you are at least intermediate or advanced. Frank zane benches 315 lbs which I don't think many around here are capable of. The eccentric portion of a muscle(negatives) = resisted lengthening of that muscle. In short, the muscle is exerting force while it’s being lengthened. This type of action has also been called the yielding action (opposed to the overcoming action (concentric) which refers to the actual lifting of the resistance) as well as negative action.
Focusing on eccentric does yield strength gains and more micro traumas but is it really necessary for a newbie barely benching 135lbs ?
my point of view was to clarify the weird training dogma of the few posters earlier.
a dump question to ask. how to squat using the powerrack? Saw a personal tranner, teaching one to step out a bit, stepping in front of the line sticked on the floor (instead of directly under the bar), and lean back a little, to do it.
It is so different to what I saw from the videos.
wondering which is the correct method.
also, realise that whenever i squat up, i will use the muscle ard my waist, just cant help it, as a result, the joints/muscle around that area, are very painful.
advise is needed. thanks.
This post has been edited by de.crystal: Jan 13 2010, 09:43 PM
a dump question to ask. how to squat using the powerrack? Saw a personal tranner, teaching one to step out a bit, stepping in front of the line sticked on the floor (instead of directly under the bar), and lean back a little, to do it.
It is so different to what I saw from the videos.
wondering which is the correct method.
also, realise that whenever i squat up, i will use the muscle ard my waist, just cant help it, as a result, the joints/muscle around that area, are very painful.
advise is needed. thanks.
powerrack or smith machine? I dont get the picture u're trying to paint here.
i did pullups (4xF) and negative pullups (5x10) on tuesday.. now my muscles still sore, minimal sore, not as sore as yesterday.. can i do dips today while my muscle still sore ?
Jan 11 2010, 09:28 PM
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