Ala......don't use straps, then cannot develop a back strong enough for a 250KG pull. So what if you don't use straps, but can only pull 180. N00b.

my gloves has straps but i have no idea how to use it,i just use the straps to tighten my wrist(my wrist is kinda weak with some pain recently)

anyways i was thinking,if i was using straps to deadlift wouldnt it be dangerous if lets say i terjatuhkan the barbell? my hwole arm would get carried down bcus of the straps..comments please?

weird...dun think that is lifting straps...maybe the straps is meant to strap around wrist...normally, a lifting strap would look like this...


if you have straps, and use it properly, should be no problem...

Straps would just roll off the bar as they are not tied in any way,just wrapped around it.

i dont care what people say, i enjoy using the straps as i'm trying hard to break my max 1RM , i dont want to be distracted to train the grip

tht is glove with wrist support not wrist strap.


Chow

I still have upper back issues, near shoulder blades. Any idea if bad form of DL can cause this? Although I'm still working out with my bench form which I don't think I'm going too heavy.

Post a video of your DL

Anything else that may concern the upper back? Doing Rippetoes

What issues? Sore? Pain? The thing about the upper back is that its very general, when looking at a certain standpoint we sorta see that the traps are pretty dominant, so are the lats and the other wxgvsjhfsdjlfhsdjkfhsd muscles which i cannot remember.

Among the upperback exercises, I personally do some close gip pulldowns using the seated cable row handle to hit the upper back abit, and also my pullups are trying to be as progressive as other exercises as well. the concern about upper back is just to build more mass so that you can handle bigger weights, therefore you get better stability.

That being said, benching would also benefit from having a strong and thicker upper back. Benching is tricky, your definition of right form could be wrong in my POV. The main thing about benching which I've learnt is that you need to be patient, have tempo, don't rush, full form, no piss ass form half rep or whatsoever, unless you are doing bb'ing which I sometimes can't agree but I'm going to keep my mouth shut or another riot will start and I'll get a holiday. Try to drill your legs to the ground, don't put one leg up or both legs up or whatever rubbish. LEGS DOWN , push it as inward as you can towards the midline of the bench.

Still, better to have a video.

This post has been edited by shanecross: Jan 25 2010, 10:05 PM

Yeah pretty general, near my right shoulder blades there got like how many muscles also have no idea. I'd try to get the video later, don't have any for now. As the issues, I don't have a clue on how to explain it. Mostly feel pain while sitting on the chair without leaning my back.

Get the pain checked. sore is fine, pain is not. go post a vid

your description is rather vague.

But sounds like it is near the scapular pr maybe the rotator cuff ? google it and see if it's the right spot

If it's pain during bench press, most likely laying off pressing motion and work on some scapular retraction rehab exercises.

If it's pain during pullup or lats pulldown, lay off pressing motions and work on scapular depression rehab exercises.

again this is teh internetz, get it check by a qualified person. pain is bad.

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Added on January 25, 2010, 10:37 pmjust to add my definition of the bench press is shoulder blades retracted, bar weight supported by the upper back with a lower back arch , feets on the ground, driving the heels as I pressed.

This post has been edited by ken86: Jan 25 2010, 10:37 PM

guys, i've been gyming for a year and then the gym near my area closed. So, Now I'm doing only bodyweight exercises on the park to build muscle. Here is my routine.

Chest and Tricep day

Chest

decline pushup
4x12
Incline pushup
4x12

Tricep

Close grip incline pushup
3x12
Dip on parallel bar
3x12
Dip on a bench
3x12

Back + bicep day

Pull up
1x8
Chin up
1x8
Repeat above 3x

Negative pull up
1x6
Negative chin up
1x6
Repeat above 3x

Not doing anything with leg cause no idea what to do.

Is this sufficient to build muscle. Or any suggestion what exercise to do ? thanks

This post has been edited by kurtkob78: Jan 26 2010, 08:27 AM

This guys is like a monkey on the bar! FUYOH!
http://www.youtube.com/watch?v=2uDJc-3ODog&feature=related

Kurt,
Cossack squats (this one loosens up the hips, it's like yoga + squats =D ), pistols, bodyweight squats, lunges on stairs.

If u really have no choice, you can build muscle outside the gym but it requires some creativity and some sort of progression (say increasing the reps or pullup with chains for external loading)

some equipment ideas,

1/4'' - 5/8" chains for weights

Tires – Cost: Free – For large tractor tires find your local supplier in the phone book.
They are typically willing to give away used tires since they have to pay to dispose of
them. To find car tires stop by any local shop and just ask. Again, they have to pay
to dispose of them, so you are actually doing them a favor by taking some!

Sandbags or bulgarian sandbags – Purchase a used military duffel bag or those tyre inner tube. Stop by the same place you got your flipping tire
and ask them for some used inner tubes. Buy a few bags of sand from your local
hardware store. Cut the inner tubes in half and fill them with sand. Tie the ends and
load your duffel bag. A little bit of work, but well worth it.

let's take basic movement and variations you can do with it

Pushup - feet elevated, close grip (focus on tricep), reverse grip , and slowly work your way up to one arm pushups, or blast straps (using chains and d-handles) pushups, hindu push ups, chain pushups, handstand pushups

pullups - Figure it out !

for legs that's tons of bodyweight exercise

Squat - BW squats for reps, Single leg squats aka pistol (betcha can;t do it), SUMO squats ( Take a wide stance and drop down as low as possible, works the inner thighs) forward lunge, reverse lunge, bulgarian split squats.

again if u want some external loading, wrap the chains around you. Training outdoors can be very interesting and with some imagination and creativity, the possibility is endless.

thanks guys for the exercise suggestions ... I will try to introduce in my routine. hope to gain some more muscle with bodyweight exercise ... will post the picture if successful !!

btw, i'm still struggling to do 3x8 pullup with perfect form. maybe I need to eat more carb

Guys, how Max-OT exactly works ?

I'm confuse between 4-6 and 6-9 ( Heavy sets ) reps
I did 6-9reps x 2 for Chest heavier than the 4-6 one.

@.@ What they meant by warm up 1-8th set ?

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Added on January 27, 2010, 12:30 amI need thorough explanation

This post has been edited by pokeat: Jan 27 2010, 12:30 AM

Now when you've mentioned, feel pain at both. Around scapular and rotator cuff there, both on the right shoulder. I haven't yet doing any pullups or lats, must be the bench. And your def on bence, I'm guessing my shoulder blades not retracted enough. Will try to get a video later, man kinda shy shy in FF there lol.

However, I found out that I can't go working out on Monday anymore. I seems to be getting less intake of food if I'm going to the gym. Too busy.

Now I have another choice in hand, although it seems that I may not have any rest in between. Been thinking about it, will it be fine if I do my workout as below;

A - Wednesday
B - Thursday
A - Saturday

Because currently, I have my freetime on Wed, Thurs, Sat and Sunday mornings only. The Monday free time from 12.30 to 3.30 seems not enough. Still stuying in UiTM, and am going to the Subang FF gym.

UiTM has no gym?