If you're using terribad form from the beginning of the set, I think it's too heavy. I only do 1 or 2 cheat rep when I'm at my failure already. My goal is to get the weight up so I can do some slow negative resistance with whatever left of my target muscle.

Though I won't do that with squat and deads. Can't cheat with these, too much risk.

This post has been edited by GameFr3ak: Aug 19 2013, 10:58 PM

ah kuang, I found one of the baddest form done by IFBB Pro Branch Warren. He was doing an incline bench with a very crappy form. The weight is surely heavy but him bouncing the weight from his chest like that barbell was on a trampoline.



Skip to 6:00 min

p/s: this vid just for the lulz and a reminder to us all to not to lift like this.

It hurts watching him do that. Finally decent form when there's one plate left on each side. However, he's still huge. I guess riding the bicycles helps a lot.

That's branch Warren, not some typical gym rat. An IFBB pro. Get to his level before saying shit.

Trains with bad form? His physique is purely roids? Lol. He knows how and what he needs to grow. Doubt I can say that for most of us here

This post has been edited by Far-KingOfSorts: Aug 20 2013, 11:47 AM

Sure he's an IFBB Pro. But we see how the other IFBB Pro train compared to how he trains (comparing apple to an apple). He wound up with so many injuries due to his bad form while others aren't.

One of the excerpt in wiki about him.

"He qualified for the 2011 Mr Olympia but was unable to compete due to a torn quadriceps tendon". That's sad.

But, that bouncing is correct?

You need to get your facts right. How he trains works for him. And his torn quad is NOT training related. Not everything is about roids. These are the elite of the elite. You don't get to that level with just juicing. They train hard as a motherf***er.

There isn't a "correct" way. Generally for newbies, or most of gym trainees, good form is the way to go, but then you have people like Warren who does bad form and still get to his peak physique.

What matters is if it works for you, why change? Criticize him all you want but you ain't gonna reach his physique any time in the near future.

Preach good form all you want, but don't Criticize just because someone does not follow your advice and still be better than you

Post a comparison pic of yourself and Warren. Please.

Would like to add, as a beginner and beginner-intermediate, lift relatively heavy weights with PERFECT form. As an.advanced trainee; heavy weights with reasonably good form.

Noted.

Still here to learn.

Yeah, my bad on that. I assume that it was weight lifting injury related but it was actually he slipped at a parking lot. Bad luck Branch. Nevertheless, I do acknowledge that he comes to that level due to he trains very hard, harder than most.

Then get your facts right before you start judging other people, pros or newbies or regulars here. Don't deny you are dispensing advice like the hammer of justice when you are stumbling in the dark at a crime scene without a torch light. I say this as a gentle rebuke.

focus on ur form as a beginner.. lift as heavy as u can with a good form.. However, I'm not saying that u need to be in a good form in every single of ur reps coz u may get tired after 6 reps (assuming 3 sets of 8 reps).. with that say, it's ok to lift in a bad form in ur last 2 reps or maybe only in ur last reps..... BUT, in my opinion, certain exercises like deadlift and squats need to be done in a good form in every single reps to avoid from having injury on ur spine.. to make long story short, if u down to get injured, focus on ur form... at the end of the day, we want to live happily with a healthy body.... no point having a muscular body but end up lying on the bed at hospital besar kuala lumpur.....

No. Not as a beginner. Not even as an beginner/intermediate. Form above all else. Seriously.

This post has been edited by darklight79: Aug 22 2013, 12:23 AM

i asked this question before. sacrifice form to fulfill your reps?
the answer is no. regulars here have adviced to complete ur reps if u need to with lower weights. or just leave the reps be and try again next round.

been practicing that and so far no injuries and managed to maintain mind muscle connection.

Rest-pause, drop sets.

wut about patial reps?does it consider as bad form?

This debate of form vs heavy weight is never gonna end well.

In order to be a good BB'er you need both.

Im summary:

Form is to target the muscles correctly and also to avoid visit to the snapcity.

Heavy weights (*progressively) will make you get bigger.


(below find my rant on this topic)
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Form.
As with everything, including your daily jog or walking around, good form is required to avoid injuries. As with jogging, once you get tired, your core will become weak and you will slouch, tilt your shoulders left and right, hunch too much forward and rounding your back will get you a ticket to snapcity as well. This is jogging, considering we are not talking about lifting weights yet.

Take a bicep curl for example (since this is easiest to describe). If you are doing it way out of form, you will target wrong muscles as your shoulders and your back (and even sometimes your LEGS!) will come into play, thus even with a heavy weight, you are doing very little to your biceps because your other muscles are coming into the rep. So what's the point in this case? Whole-body compound movement workout on bicep curl!?


GO HEAVY!
The keyword to going heavy here is "progressive." This means you are actually logging your workout know your 1 max rep, 3rep range or 5 rep range and the corresponding weights. By keeping a log of your workouts, you know where you stand as far as how you are progressing. These are several things to track when you decide how heavy to lift:

1. How long have you lifted heavy? Have you de-load recently?
2. How long have you spent on the previous weight range? Are you progressing?

Surely, when you are trying to go heavy, "some" form will be out. IF you know exactly how heavy (your intensity) you are lifting, your form should not be too out because you know better not to lift WAY out of your range. Only fools who has no idea what weight they should be lifting will be lifting heavy and out of form.

OUT OF FORM! (Form police in DA HOUSE!)
It is easy to judge and call some one out when they have a few reps out of form. When one is pushing out to the max, surely 100% strict form is not easy. Your body has never been there before, you WILL get out of form. Thus, this is why you need a spotter or a trainer to assist (like they tap or tell you your elbows are flaying out, or etc.) Bad form should not be for the entire workout, but perhaps at the last few reps where you are pushing out of your boundaries.

Our body reacts, adapts. When we don't eat, our body goes into starvation mode and start to slow down metabolism and start converting energy into fats as for the most efficient energy storage. Thus, it is the same with weights. We need to progressively go heavier to allow the body to "adapt" by growing bigger muscles. In addition, if you are not lifting heavy enough, you will not grow the deep tissues (you can either target those deep tissues if you have a good muscle-mind connection from squeeeeeeezing it hardcore or you force it with heavy weights.)

Guy above me says "what about partial reps."
Partial reps are to be done within a set. This is to specifically fatigue the muscle further. When you failed at full motion range movement (lets take leg extensions for example;) you actually have some energy left even though you are already hitting failure; thus to squeeze out more from your quads, you make 5-10 more partial reps with the lower motion range of your leg extension. Not all exercise can benefit from partial reps though.

But this is jut my 2cents and I quote "do whatever the fck you wanna do!"-TMW lol

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This post has been edited by anthony2211: Aug 23 2013, 04:15 PM