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This post has been edited by razorboy: Oct 24 2011, 10:25 PM

do you mind, posting a video on how you do your side raises? I believe I can help you out on this. On FB if you wish

•Australian researchers reported in the Journal of Strength and Conditioning Research that when weight-trained subjects performed incline bench presses, the muscle activity of their upper pecs was only about 5% more than the muscle activity of their upper pecs during the flat bench press.
•Canadian scientists found that when trained lifters did the reverse-grip bench press, the muscle activity of their upper pecs was 30% greater than when they did the bench press with a standard overhand grip.

http://www.simplyshredded.com/incline-vs-r...pper-chest.html

intredasting..never knew there was such a thing as reverse grip bench press..gonna try it out on my next chest day

Reverse grip bench? Another day another new thing for me.

I got friend doing this quite awhile
he got new growth but according to him quite stress to the wrist

i tried using the hammer strength for incline press
damn i really feel the tension on my upper pecs...
but can oni used it once
now back to free weights

One question to ask. Does

1) Eating a lot (heavy breakfast and lunch) + workout (evening) + light dinner

2) Eating lighter before workout and very heavy dinner after workout

make a difference?

looks stress to the wrist..not gonna know till i try..but i have a feeling its better to use that as a tricep rather than chest workout

i usually carb load before working out..

but heavy b4 and heavy after should be the way to go..look at how darklight eats after his workout..lol

if i am not mistaken larry scott use this ..

Darklight can consume a whole cow in a day. RAW

Reverse bench does get a good contraction in the chest, but can be taxing on the wrists and shoulders. I tried them once, and decided they definitely weren't for me.

crab, would you mind posting a pic of yourself? would like to see the curved clavicle structure that you have.

and imo, a human body shouldnt be so different that its impossible to bring up delts. my delts only started growing when i caught my mistake in form when doing lateral raises. since then, i doubled my lat raise sets to catch up and my delts dramatically improved. now i have to double my rear delt work, lol.

http://www.facebook.com/notes/phillip-heat...202055326525149


thats how a professional bb eat
wtf ...

Unsafe. Don't fix what is not broken.

how was shisha?

imo you're thinking too much, your traps and delts are fine, just work on your form and you'll grow in no time.

dunno how many of u guys have seen this video..brb gonna go curl in the squat rack

Lol, fun.Pleasant. Why?

---

Added on October 25, 2011, 12:43 amMy shoulders were very hard to bring up. All I did was go heavier with correct mind muscle connection and bam they popped out.

This post has been edited by darklight79: Oct 25 2011, 12:43 AM

sisha helps muscle growth ?


not much sisha in penang..i gotta try

eh crap. the shoulder comment was for thecrab, lol. YOUR shoulders however, are fine.

edit:

This post has been edited by mikehuan: Oct 25 2011, 12:49 AM

i am trying very hard to bring up let's see how going after 6 months
i dont have a proper progress pic maybe i will start to take few

no I'm trying to tell crab, seated shoulder press are the bare basics. Screw military or standing presses. Mind muscle connection. Heavy weights = growth. Remember how we spent the training session fine tuning your form and bam! You hit the sweet spot?

---

Added on October 25, 2011, 1:00 amAwesome!!

This post has been edited by darklight79: Oct 25 2011, 01:00 AM

I wish I had the wallet for that amount of food.

yeah man, that i did! agree on the seated presses. shoulders for me i always start with either smith or db presses.

that article looks a bit commercialized for muscletech, i dunno..

at first, i was doing it with free weight off a bench... i tell ya, it was more on my wrist than on my chest....

then, i try "dry bar" and i could feel it more on the pecs aspecially on the upper part....

so i wonder, how could i do it without hurting my elbows and wrists?

the answer is smith machine and machine press...

its the safest way to do reverse grip without blowing up ur wrists and elbows...

http://www.bodybuilding.com/fun/video-anat...f-the-chest.htm

exactly my sentiments. Having a reverse grip is not going to build you 500% more muscle. It may stimulate a little bit more pec muscle but is it worth to take the risk and go under such an awkward position and like a few of us mentioned, having your wrists and shoulders be under so much pressure? You can go incline , decline and flat or go under a HS machine to vary your angle so why try this? I'm turning 21 this week and I'm a young lad, but I have had to understand very quickly that it's all about moving the max amount of weight, maximizing the max amount of targeted muscle in the best technique and form IN THE SAFEST ENVIRONMENT that's going to help me build my body. I don't care if says that I'm a sissy for not doing BB bench so much or only BB squatting once in a fortnight or only doing Smith Machine Shoulder Press. I don't care if I get laughed at for strapping up my wrists when I do presses and strapping up my knees when I go heavy with legs or strap a belt on when i'm shoulder pressing. I have my reasons for doing it and if I get laughed at, so be it. At least I know I'm not training with my ego and I'm not gonna potentially die on the gym floor

This post has been edited by razorboy: Oct 25 2011, 09:45 AM

Lol the free weights only mentality needs to be kicked out. I Smith shoulder press 275lbs. No one calls me a sissy.

you are in a position that you're able to let the weights do the talking. I have a thick skin. But guys that just start out, they are always concerned about this kind of things. In the gym, unless you're confident to hold your own, the newer guys will always succumb to wanting to looking macho, lift heavy ass weight without any concern. I've always had problems with my shoulder to begin with, so I had to find out and understood a lot about training safely. And I've been thick faced all my life. but i'd be lying if my ego never once came into mind.

hmm, after a moment to reflect, i would agree to this. the new guys in the gym have this mentality where they have to fit in. hell, when i first started i was doing random things on machines, not even daring to step on the freeweights area.

to actually enter a free weights area where everyone else is doing more weights than you and still be confident enough to hold up on your own is pretty courageous imo. especially if you are a female.

i got lucky. i was literally dragged into the free weights by my gym buddies when they saw me fooling around with the machines. if it werent for them, progress for me would be much slower than it is atm.

and to those trying to be macho by doing heavy ass weights without proper form, dont. there are people who will lift heavier than you, with better form, and with more reps. always. its how you look that matters, not the weight you lift.

of course this doesnt apply to powerlifters, lol.

good solid advice

+1

It's pretty intimidating for the newbie to be benching 55 lbs when everyone around him is doing well over 100. Same thing for me. Took a while to shelve the ego and the need to conform.

i'm benching <100lbs ATM(i'm a weakling who is very new to gym ), but i still do it, i dont know them, they dont know me(heck, if they know me also)
i dont need to impress them la

same goes to me. (been training at home for 3 months, and a months plus in gym currently). the max that i can bench is 95lbs, but i still do it for the sake of my own progress. but seriously, i do envy guys that can bench heavy.

im not... just minding my own business... cuz i know someday, i'll reach tat level... but not now...

You big sissy!

LOL'd

But i fool around with machines. =(

=P

Pedro!! Tricep dipped 75kg x 6 reps! Woo hoo!!

i was doing the newbie thing with the machines. and wtf sick poundages

I'm 71kg, I just realized i tricep dip heavier than my BW. Lol... it's the preworkout booster i think. It was madness, i was curling 60lbs dumbbells for alternate curls.

Lies.
I took preworkout boosters and I ain't curling 60 lbs dumbbells.

=( Sniff.......

hey DL, where do you do tricep dips? my gym is the elevated type dip bars (the ones you had shenay doing pull ups on at mont kiara) so i could never do tricep dips to failure or even near failure because its gonna a hell lot of hurt if i fall, lol. planning to get the weight belt soon and wanna make the most of it.

I don't go till failure. It'll kill my shoulders. My rep scheme for weighted tri dips was:-
20kg x 7
40kg x 7
60kg x 6
75kg x 6-7

I stopped before failure.

This post has been edited by darklight79: Oct 25 2011, 05:46 PM

alright, great thanks! best place to buy weight belts would be at egos i suppose? checking it out next weekend ngeks.

Yeah ego.

Told ya you can go heavier than BW!

Lol I guess.

dragon shisha perhaps ? at gelugor..haha

guys , where can i get bar and plates? fitness concept one seem to be only one i notice got sell but i think it's quite expensive. any recommendation of suppliers that are mainly selling bodybuilder stuff ?

Try bodybuilding.com too

thanks for the tip
and look at this guy, young and DOING EVERYTHING RIGHT. look through his thread for some awesome deadlift and squat vids. friggin monster.. and hes joining a natty competition, which means he doesnt use steroids, but are other HGH allowed?
Ebombs First Contest Prep

HGH isn't allowed in natty competitions.

Huge poundages. And his back is sick!

guys , where can i get bar and plates? fitness concept one seem to be only one i notice got sell but i think it's quite expensive. any recommendation of suppliers that are mainly selling bodybuilder stuff ?

there is one vid of a 20 repper squat with 3 plates. try looking for it in the thread. i was like "wtf" all the way through

How do I put a video here without using YouTube?

was wondering the same thing...

Btw, please don't crucify me when I post my video. I know I'm fat

why u have to say tis shiat brah?

we no better than wat u have now (exept Darkie)....

Oh believe me, just make sure you guys back me up when I get crucify. @@

AFAIK, Youtube's the only way. Then again I don't know that much about this anyway.

I SUPPOSE you can try add attachments to ur post. Only way I can think of. No worries I'll crucify u for sure. Got your back brah

We got your back!
Anyhow, just plonk it on Youtube.

you can upload to youtube and choose private video option, not to be published on any searches... so you and the ppl here would be the only few who knows ure link.. no where else

my internet is being a b****. BUT GUYS, PLEASE DON'T CRUCIFY ME, I will run to my corner and not come back anymore. lol.

Seriously, don't -_____-

In the mean time, this was the load

Those are some heavy-ass curls you're doing.

Wow, I didn't expect that. LOL. Man, if I was curling that, at any point in my life. I'll pay for all of ya'll's supplement bills for a year. LOL.



This post has been edited by razorboy: Oct 26 2011, 04:30 PM

Here goes nothing, BTW, TURN DOWN YOUR VOLUME, i tend to be a little loud psyching myself for the lift. Empty gym FTW.

And no it's not a full deadlift, it's a partial deadlift, I mentioned why I do this instead of a full dead in my workout journal, it's just a personal preference of wanting to concentrate on my back rather than go full ROM and involve my legs.

IMHO, looks dangerous walking out the weight like that. not a fan of partial DL's but thats some heavy shit!

The only rack available is attached to the smith machine. I do with what I have. And quite frankly, if i were to lose my grip, it's just a matter of letting it drop on the floor. As safe as the situation allows it to be.

i suppose. well cant comment on form, looks alright to me lol but then again im a newb. it did look like you had at least one more in the tank though

nah, that was my 18th set from the whole workout. Everything is fried already. I don't like playing with fire. I was at 315 for 6, and I figured i can get like 3 on this. 1 rep and I realized ,damn, my system is out. So I just rack it back. This was the first time I had it recorded, and I was getting concerned that my form is breaking cuz of the fatigue, so I had one of the PTs check my form on the 315 and on this.

one more thing, it was getting really hard to balance the bar cuz it was kind of bending. Took me awhile to go into starting position before going down for the rep because of that.

This post has been edited by razorboy: Oct 26 2011, 05:08 PM

Heavy load!

But on the setup, would it be better if you used your legs to bring it off the floor into position rather than walking those few steps?

I LOL

thought about it before and I did it before this. Then I made the switch to just pick it off the rack instead. Bringing that bar up from the floor takes a bit out of me before I even start the set. So i figured to just cut down the work I had to do to go into position. Actually I don't get why you guys say that it's a bit dangerous to walk out like that? The only thing I can think of is that I lose my grip. Unless you guys are talking about tripping over ?

Lifting it off the floor, the bar travels in one vertical direction. Up or down.

Walking it out, there is a lot more movement to the weight and 400 lbs is quite a load to balance when shifting your weight from one foot to the other.


But I've seen a fair share of people doing the walkout. Just that the scariest part of the vid was the walkout portion, hence our concern. If you're comfortable enough with it, it's ok.

All right mates. Thanks for the advice. Maybe I'll try not to walk out that far back, and stay close with the rack

impressive poundages..mirin'..my deadlift is like 280 x 6..lol

but.....when u gonna cut brah? unless ur aiming to powerlift then it doesnt apply

cut-TING. I was even rounder b4 this.

my turn, criticisms are most welcome! its far from perfect, long way to go. on another note, the 5 reps seemed easier than last time, probably from the GVT squats or form change, i dont know. either way im happy my strength level hasnt gone down ever since i started gvt.

100kg x 5 squat. did 105kg x 2, and 105kg x 3 after this set. lost balance on the third rep, weight got too in front on the way up.


60kg x 8 squat, last 2 reps stayed in the hole for a bit. this was the burnout set after the 105kg x 3


previous video of 80kg x 8 for comparison, i think the angle here quite similar so easier to compare

good strength mike

you form for 100kg is good
mine was stuck at 100 kg poundage for 5-6 reps but doesnt looks steady form like you in the vid though

very nice hip drive. However, when you do lock out at the top, try control your body movement a bit mate, you're almost bouncing with the bar on your back.

Nice form mike. Even at the 100kg squat.

thanks man! try going down a notch if you plateau, i was doing 90kgs for quite a bit and it helped.


thanks! will do, was going for explosiveness but i guess its a bit too much


thanks man!

mike you ever try front squat?i am doing it for half year
hits the quads pretty well
me gusta

not yet, i try to keep my learning curves pretty low lol. aiming for 2xBW back squats before doing anything else

Nice squats! Very strong too ! And also great technique !!

Coming from the squats king himself. I'm pretty friggin honored haha. Thanks man!

Hey ! No squat king man ! I just happen to like that exercise quite abit thats all ! Take it easy man, great stuff anyway !

brah, strong lift there, but as all the brahs just mentioned, the "walking back" move is kinda dangerous... 1 wrong footing and you might lose a leg or something... for me, if im doing partial DL, i would do it in a safety rack... no point doing it outside and u have to go all the way down to pick up and all the way down to release it...


btw, first time saw ur face

The rack is basically an extension of the smith machine. If I put the safety pins , it won't even be lower than my knees. That's why I need to reverse walk a bit

you are 1 strong mofo (moon walking with 400 pounds barbell... MJ, beat that!!! oh wai.....)

Compared to you guys, especially dark, i'm nothing. I gotta catch up a lot of my physique and my poundages