Doing a Westside routine isn't as simple as it looks. You need to work alot of things out. and you need to atleast have a power rack. Westside emphasizes alot on variation, floor presses, band presses etc. Its tough to do stuff like westside in MY unless you have the eqs. But then if you still insist on doing it , good luck.

RSR sounds good to me though.

This post has been edited by shanecross: Sep 2 2009, 11:22 PM

Get the cheapest one. Its all the same, some just have a hook .

What a way to make a return to HnF, with a post saying that milk is now dangerous. WB anyway. . How's training?

Lol, play with pizzaboy. Play chest? Play legs? Play biceps? Play abs? hahahahahha!

This post has been edited by shanecross: Sep 6 2009, 11:04 AM

devils advocate?

You can ban the hell out of me, its not going to affect me at all. To me H&F is pure entertainment, heaps of other alternatives out there.

This post has been edited by shanecross: Sep 7 2009, 12:11 PM

My understanding on endurance in terms of weights are getting in more repetitions in a set eg;3 sets of 15 . Grip strength ; grab the heaviest dumbbell in your gym and start doing dumbbell walks.

Well I said Dumbbell Walks because you said you wanted grip strength, so I gave you my POV. It sill does its job for grip work but if you still insist on gripping rocks for what i reason i don't know, then its your call.

hands over a jug of home brewed beer since kmaru is on off season,he can cheat

squat 4 plates and pull 5 plates, you making me sound so inferior.

Actually, I dont have bands and chains here..hahah....I need to get my own one...They have it at Norms but not in the Sports Centre

One thing you have to remember. When you are at Uni, you aren't there to be a bber or powerlifter. You are there to study, set your priorities straight. But I don't see training coming in the way. I train 3x a week, and each session doesn't take more than 2 hours. I can understand that you might be wiped out after training, I get the same feeling too. Take a short nap after training, 1 hour or so, not too long because you will have trouble sleeping at night. But when it comes to vacation , balls to the wall baby !

Where is this OHM gym? KL?

Pardon my interruption , but I think going on a regular 5x5 would do the trick. just try to periodize your bench to 5x8 and your squats to 5x3 or 5x5. Deadlifts, keep it 5x5 or 5x3. Kick arse on the accessory work like DB incline , cable rows, bb rows, lat pulldowns, leg presses etc. Once you get stronger on accessory work, you will definitely see some mass and some big lifts on the 3

Maybe something like, I want to get huge but I don't want my testicles to shrink?

Boiled egg yolks taste nasty, I can't even digest an egg, it makes me sick.

But that doesn't mean eggs are bad for you, I just can't digest them, traumatized. hahah

Well yeah, beef and milk, turkey, chicken yadayadayada

Good man.

Good video, another thing I like to point out is, you do the thinking away from the bar. once you reach the bar, all you think about is a good setup, tight back, big chest and the most critical thing is to have a single point of focus to make sure you have a good arch. It is easier when you are on lightweights, 160kg etc, when you hit 190,200...you will finally know where is your weakness.

Most people deadlift with a buckled back, this is due to a weak setup and another tip is to NEVER EVER DEADLIFT FACING A MIRROR, always FACE AWAY FROM THE MIRROR. Why so? People tend to look at themselves in the mirror and start looking at their grip, their leg position etc etc, this would result into a bad setup, and thats when people start off their deadlift with a buckled back.

Aggression when deadlifting is totally fine. I personally keep it in the head. I don't go shouting "CMON MOTHAF@CKER! LETS DO IT". Minimize verbal aggression as you walk towards the bar, maintain composure and mental aggression, get a good grip, back tight, head up, big chest and pull.

Look at deadlifts as a squat but the only difference is you are using your hands. Be a machine, avoid other unnecessary movements.

When we talk about reps on deadlifting, there are 2 types of repping methods.

1. Touch and Go

Touch and go is a simple clean touch without a complete pause in between reps. The only issue with this is people tend to bounce the weights off the ground and not completely resetting after every rep therefore the other reps beside the 1st one will look like a stiff leg deadlift which defeats the purpose of a conv. deadlift. The advantage of a TNG deadlift is that this deadlift allows some sort of an overload compared to the Full Reset.

2. Full Reset

A full reset is a little different, You have a complete pause approx few seconds in between reps but you dont release your grip. The thing about this Full Reset Deadlift is that it allows you to have a complete reset setup, so that you don't loose the arch and tightness on your back compared to the Touch and Go deadlift. This doesn't allow as much overload compared to TNG deadlifts. One thing that you have to remember on a FR deadlift, don't drop the bar without any control in between every rep, slow and steady or the bar might just end up in a different spot after every rep.

Grips have been quite a controversial issue. Some people do a mix grip all the time. I mainly use a regular double overhand grip with straps, heck I use straps most of the time. I only use a mixed grip on days that I would like to pull a rep maximum. There have been some talk about using a mix grip all the time but it will effect your shoulder development in terms of balance etc. How true is that? I personally am not sure. Using straps allow more load, saves your palm a little bit from the callus.

Never neglect accessory work and always remember in training, Low reps demonstrate strength, High reps improves strength. To all new trainees out there, don't repeat the same mistake I did. Volume/Bodybuilding work is important.

Sometimes people say," Deadlift, just lift the bar ". Look at it in a more technical point of view and you might just add 10-20kg in no time



w/r

Your lower back gets taxed , that shows that you need more back muscle