I've stopped doing Rippetoes (after 4 months) and am now doing Tsatsouline's DeLorme-inspired 6 Week Hyperthrophy Cycle. 3X a week, each a fullbody workout. But only 2 lifts: Deadlift and bench press.

During this phase I've also upped my protein intake to 3g/kg of body weight, as per DiPasquale's advice.

Sunday was the second time I did the volume day, and I could barely get out of bed on Monday morning, such was the soreness and stiffness. Today is the testosterone peak (incredibly horny and hard for no good reason).

This post has been edited by kotmj: Sep 1 2009, 06:46 PM

When you guys do the seated dumbbell shoulder press, do you guys arch your back slightly? Assuming the bench is set at 75-80 degrees angle (not straight up like a kayu)

I was deloading with 40 lbs presses when this PT came over and told me that I was 'pushing with my lower back'. I was stunned for a bit because I didn't know the lower back actually had a pushing function. And then he proceeded to explain to me that the reason is because there is a slight gap between my lower back and the 75-80 degree bench. He told me it is very dangerous for my lower back and that the correct way to do it is to do it with the whole back touching the bench.

I always thought it was natural to arch a little bit since our spine isn't as straight as a kayu... I thought it was curvy. I tried to do it as he told me to but I found that it puts extra strain and pressure on the lower back. Then the fella told me that it is because my lower back is weak, and that I should get a belt. I told him I'm still lifting light weights only and I have been able to maintain my form so far without much difficulties, and he was like, "Itu 40 paun dumbbell kira heavy weight, mesti pakai belt kalau buat 40 lbs"... =.= But overall I personally feel that having a slight gap isn't a problem, and the arch is in fact natural, though I could be wrong. (Incidentally I have a friend who told me that the barbell bench press must be done with the whole back being in contact with the bench as well, which I personally feel is unnatural).

Also, he told me that when doing the shoulder presses I should make sure the dumbbell is in front my head, and that I was doing it wrong (I do it whereby the dumbbells and my head are almost aligned together). Need some clarification on this because he might be right too.

Anyway he kinda nagged me for a while and kept on stressing that he is correct because he is the PT, but I find that to be an invalid statement... Not all PTs are correct based on my experience. In fact, the PTs in my gym have on various occasions given me retarded and even harmful advice.

Later on when I was doing lateral raises that same PT came over to me and asked me if I took protein powder. I told him I didn't cuz its expensive (actually I do). Told him that my protein source is from daging. Then he asked me- apa binatang paling suka makan daging? At this point I knew he was going to say something retarded, and I wanted to sarcastically reply to him 'bodybuilders', but decided to play along and told him singa lah, harimau lah... Then he told me- betul lah! u tengok itu binatang semua yang suka makan daging, semua senang marah. lagi pun semua malas-malas belaka. lepas makan semua pergi tidur. oleh itu tak bagus makan daging banyak. patut makan protein powder. LMAO!!!

And when I asked him why exactly is protein powder > lean meat, he just told me, "protein dia lain lah". LMAO!!!

This post has been edited by wallpaper89: Sep 1 2009, 07:16 PM

Ah yes, wondering if what you mentioned above is correct or wrong. As i have already had a lower back injury from sports, i would like to know whether im doing it the right way.

Hah, seriously hate all those PTs that think they know everything.

That PT's quite the arrogant know-it-all prick.

Yeah. The best-looking PT in my gym (his body damn huge and well-shaped) even gave me the wrong advice, although he looked sooo credible. When I first started I once asked him how to breathe during execution of bench press and he told me to breathe out while lowering the bar and breathe in while pushing it up. He even proudly demo-ed it to me, breathing out loudly while lowering the bar and sucking in air while pushing =.= This same PT also told me that I should always do my workouts in xx reps, as though it is a fixed rule which I must abide by at all times, which is stupid, since different rep ranges serve different purposes.

Another female PT (she's quite hot) taught me how to do the smith squats on my first day at the gym. Wrongly. Told me to ensure my back is straight (perpendicular to the floor) at all times and that my feet must be positioned in front of my body so that when I was at the bottom of the squat motion my abs and quads will form 90 degree angle, and my quads and lower leg will form 90 degree. I was like wha...? So different from the squats I read from Rippetoe's. And she also told me that I cannot do free weights until I am stronger. Told me to strictly stick to machines only for first few months. I just ignored her advice lol...

Yep, minus the know-it-all part. The part where he talked about the carnivorous animals was really absurd though... wonder how he came up with that idea.

This post has been edited by wallpaper89: Sep 1 2009, 07:28 PM

LOL, it's hard enough to get into that 90 degree position by yourself, let alone having a barbell and weights on your back.

wondered how she would look like squatting heavy with forms like that..

btw guys, do u guys arched your upper back during bench press(like during doing squat)?

I've seen people curling up like a ball and doing bench presses. Is that right?

Exactly... it was only possible when you have something like the smith bar on your back to lean on. And the best part is immediately after she left, I went to ask another PT if what she taught me was correct. That other PT said she's teaching wrong things. Swt.

Err bench press I think there's a small gap in between my lower/middle (not sure which) back and the bench, and I tighten/squeeze my lats moderately throughout the exercise as well (read it somewhere that it should be done that way... Rippetoe's I think?).

maybe u should let her know that the other PT was saying that she was wrong, then u might have the opportunity to see a catfight between 2 PTs..

btw, on the bench press, ive read it in stronglift manual.but whenever i tried to squeeze my lats during press, it will cause an immense pain on my scapula after the 4th or during the 5th set.anyone experienced this before?is it because of my back muscle is not sufficient in providing padding?

i've read somewhere if you want to bench press, you need to put your upper back flat on the bench and arch your back. I will post the source if I can find it again

Can I say something... Don't just read to believe its true. Try it for yourself. How many ppl here try the Leg raise to get six pack cause they say that is the best workout and whats the result ? or do 21reps for biceps to get 21inch GUNS, any of you try it yet and whats the result... Anyway reading do give some pointer

This post has been edited by Kmaru: Sep 1 2009, 08:22 PM

A belt might not be needed yet but that much the PT is correct. You may have been arching too much.

err..just wanna share somethings about bench press
b4 that when i bench i actually hit my shoulders quite hard and not my chest..well i follow this video and my shoulders dont involve that much anymore..just share things up..

http://www.youtube.com/watch?v=Dh3t6T-nqP0

Nice video on bench press, instead of pushing the bar away from u, push u urself into the bench.

thanks 4 the vid. i also been hard on shoulder during bench press.

oh really..i actually follows him..
especially the part he says 'finds the same pressure'
and my legs now are under my butt..
i do arch my lower back but of coz not too much..i just make sure that my upper back is stick on the bench with pressure and tats how i get rid of the shoulder..
im no pro just sharing thoughts and listen and learn what works best for me..

love it when he says that we should fail as in a muscular point of view and not techniques..lol..

LOL elnino! yah maybe I should've done that back then, would be nice to watch them argue... so sadistic lol XD

Thank you darklight. Is it ok to arch a little or is it crucial for the entire back, including the lower back, to make contact with the bench? What about the part where he said the dumbbells are supposed to be more in front instead of being more aligned with the head?

Btw great vid. I usually push the barbell straight up (I think that's what I do), never knew had to push it in that weird way he showed to ensure the elbow is under the bar at all times. I've read about the importance of the elbow/forearm/bar being aligned and perpendicular to the floor but I never knew had to push the bar up in that 'senget' way... Always thought it was important to make sure the bar goes up and down in a straight line.

And I must try that 'push ur body away from the bench' feel.

That feeling can be used for just about anything. Shoulder presses, I imagine I'm driving myself into the floor. Squats, oh yes I imagine I'm pushing hard into the floor (This encourages your legs to push outside, thus being able to squat more) Deadlift, I'm not sure how you guys work it, but in my form of clean pulls, I also imagine my legs driving into the floor.

holy fark. after watching the video, means my bench press form is wrong .....

same goes for everyone i see in the gym =.="