Haha yea,surely if the biceps feels pain,that's very wrong

Was just wondering,cos first time doing squats,with dumbbells though

Sharing something new that I learn today...

Architecture of the knee

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Added on November 16, 2010, 5:27 pmI have no one to teach me how to squat too.
Currently, I’m reading a book written by Mark Rippetoe titled Starting Strength 2nd Edition.
That’s an ebook though coz I can’t find any in bookstore.


This post has been edited by new[x]: Nov 16 2010, 05:27 PM

there is dvd version also..
more clear vision on how to do squat, bench press, overhead press, deadlift and clean press..
different types of men and women doing the same thing,
and you can see how Mark corrected each of them..

A DVD version?Perhaps we can get it from *ahem*

surely u can.. just ask Mr Google the ''Starting Strength- Basic Barbell Training DVD''..
he knows where u can find it..
it is worth it to learn all the basic barbell movement from here if u got nobody to ask for..

Hey,

Thanks for highlighting this video to me.
I can't thank you enough for this
Really need to learn how to do a correct squat.

It ok.. we here to share what we know..
Just watch the video carefully and see what the common mistakes they always do..
Try to do it slowly at first so that u can always check your form and posture..
always remember, correct form is your priority..

Thanks for the advice!

I found this link and it contains a lot more videos:
http://www.crossfit.com/cf-info/excercise.html#Power

Enjoy!

That's like videos of almost all the exercises on the earth

u can check the bodybuilding.com website for videos on the exercise too

Oh yea,great website too

Here's something from squatting expert, Jim Wendler.

Your eyes should be focused. Some people believe you should look straight up when you squat. These people aren’t good to listen to. Your eyes should be directed straight ahead or just slightly downward. Don’t take your eyes off the point you choose. Pick something, and stare at it intently. Even if there’s movement and distractions around this point, they shouldn’t stop your stare. This is how focused you have to be.

Proper bar placement depends on your body type and what’s most comfortable to you. Some people have shoulder problems and can’t carry the bar very low. Others just plain suck at high bar squatting. Place the bar where it allows you to reach depth with good form. It’s just that easy.

I like taking a full grip on the bar, but I used a “thumbs-around” grip for the first half of my squatting life. I don’t see this as a deal-breaker.

Keep your elbows down and try to force them under the bar. This will cause your hips to drive first out of the bottom of the squat. It’ll also keep your chest high and prevent you from squatting with your legs first instead of your back. The first thing to shoot up with many people is their ass. Remedy this by pushing with your hips and keeping your elbows under the bar – or at least trying to.

Descend until the tops of your thighs are parallel to the ground. Go deeper if you’d like, but this is the minimum depth you should shoot for.

When you begin your descent, push your knees out to the sides and your glutes back.

Arch your upper back hard for the entire lift. This will cause your lower back to arch, too.

Grip the bar with the narrowest grip you can manage without hurting your shoulders. This will ensure that you remain tight throughout the lift.

Once you hit parallel, drive your elbows under the bar and explode up.

Before you take the bar out of the rack, fill your diaphragm with air, place the bar on your back, then confidently push it out of the rack with your back and legs. Don’t “wimp” the bar out. I like to do this with a large breath, which I won’t let out until I’m in my stance.

Any more than two or three steps back is a waste of time and energy. Be efficient. I mentally count, “One, Two” when taking the bar out to make sure that I take only two steps out of the rack.

Squeeze the bar hard during the lift. This will keep your entire body tight.

Before the descent, take another breath and go. Keep this air in until you’re about 2/3 of the way back up. Then you can let it out. I’ve taught myself to hold my breath for 3 reps, but this is very difficult and I wouldn’t recommend it for everyone.

Bouncing out of the bottom position (the “hole”) is not a bad thing. Losing your air and tightness when you do so is. Don’t do that.

Your descent should be slow enough to permit you to maintain good form, but it should be fast enough to not waste energy or kill the stretch reflex at the bottom. Many lifters will “dive bomb” their squats. This is a fancy term for dropping very quickly and almost catching the bar in the bottom position before squatting back up. This is okay for advanced lifters who know their bodies and have great technique, but it’s probably unacceptable for about 99% of the rest of the population.

Your toes should be pointed out at about a 30-45 degree angle. This will allow your knees to track correctly.

Why should you listen to him? Well he can do this....


I'd listen to anybody that can do that.

One of the best tips one can give you, is the one I bolded. That's the best tip ever.

I am here asking 1 very silly question
and i've been googled and confused with it

Some said ,there are no such things call inner pecs ,just bring up the overall mass,your pec shape its ultimately genetical determined

Some said,doing tons for flyes and cable-cross over will developed and pump for the inner pecs

Which 1 to follow ?
and may I know upper pecs and lower pecs play what role?
lower pecs for shape ?
Would Bench Press hit the lower pecs when we are doing full ROM?

This post has been edited by theCrab: Nov 18 2010, 06:21 PM

gonna answer line by line;
imo, if there wasnt inner pecs why would people do flys?

yes, flys are for inner pecs

wont hurt to include flys in your exercise routine wouldn't it?

upper and lower pecs make out the whole chest area, would look inbalanced if one part is underdeveloped

yes

problem is.. very painful.. and kinda make me convince myself "nevermind..."

haih.. jus now a painful session... y exercise = pain

my stamina & strength and my core.. so hard to improve one...

You just need a trainer to kick ur ass

Imma gonna alternate incline flyes and decline flyes every weeks !
chest rountine is pretty simple
DIP-will do before bench press as this requires more energy
Bench Press
Incline Bench press
TADAH !! DONE ! xD
might add some back training,I train back twice for catching up progress

This post has been edited by theCrab: Nov 18 2010, 11:02 PM

take a few day rest with controlled diet, then continue ur training after that.

sometimes its tired going to the gym 5 days a week and i just gotta listen to my body and take a day rest if necessary

okay here comes another question
should we be locking out our knees when we're doing squat?

Am doing front squat today,1 huge fella come to me,and ask me to wear belt for protection,and ask me not to squat heavily(yea that time i was struggling at 140 lbs+20kg olympic bar, front squat for 5 reps)
According to him,I am not supposed to lock knees when I am standing up,I should control the movement slowly and maintain the muscle tension there.

and he did pointed out I tend to 'bounce' when I am standing up,which is stressing more to the knees.it will hurts the ligament and I will be regret after 3-4 years.squat should not be too heavy as I am not competing ,why rushing ? yes I admit it,when I am standing up I tend to bounce so the lift will be easier.but I never realized thats a cheat form and could be potential harm to my knees.

Well,kinda speaking,he's much bigger than me and least years of experience,so now...I always think that squat should be go heavier,or i should follow to this guy advise? dont lock out,go slowly..

and my feel left knees knuckles cracking when I am doing front squat..which I recheck my form,its should be shoulder stance,foot pointing outwards,hips go downs,knees not over toes....it is not pain but feel weird....

There are not over than 5 people squating in the gym room,and only 1 people who doing deadlift,thats me ! none-of any instructor there,which I barely cant find a big bodybuilder and ask for the skill helps.

Someone enligthen me , I am confused,especially the knees cracking part seriously bothering me,and I might not want to harm my knees,I know squat is way too important,but if I am doing it wrong end up this might be my last chapter of bodybuilding.I did googled,but too many version there ,confusing which 1 to follow.

This post has been edited by theCrab: Nov 19 2010, 12:55 AM

People always bother me with the belt thing too. And telling me not to squat below parallel.

This post has been edited by winkybear: Nov 19 2010, 12:21 AM