Gym And Supplement Discussion

[No Crust Racing]

EDIT: Wrong topic.

Edited April 30, 2013 by ActionDan

[God_speed]

 

I should see if I can even bench 100kg lol. Most I've ever even bothered unracking was 95kg, which I managed 3 (sketchy) reps from memory. Been sticking to dumbbells lately, predominantly incline press over flat (aesthetic basis). Pushed out 36kg x7,7,6,7 reps last night, which is a PB on incline for me. New PB for flat DB press too last week - 42kg x7 on my 4th set.

 

Well done mate, that's fantastic.

I also prefer using DBs but mainly because my gym does not have a free weight bench press. Yeah I know.

[TM7GTR]

I know I "could" bench more as I used to rep in the 110 range for sets of 10 but I have no desire to go back to that in terms of chest size. I'd be happy to get back to an even 100 for the psychological factor.

What do you think Tom, the York one look better?

I would definitely choose the York bench out of those two. We used to sell York a couple years ago.

[TTT]

Can someone post an anatomy pic and point out the seperate upper, middle and lower pecs please.

[Trozzle]

 

  

Well done mate, that's fantastic.

I also prefer using DBs but mainly because my gym does not have a free weight bench press. Yeah I know.

 

Cheers Matt yeah I know that feeling - since I go to a commercial gym (Anytime Fitness), I find that 9/10 times I wanted to do bench press, some other little kids were using it or simply wasting time in some way that would hinder me doing so...eventually gave up and started smashing the dumbbell presses, since most of these scrawny little shits can't even unrack a dumbbell over 30kg let alone USE them! haha

[Mitcho_7]

Can someone post an anatomy pic and point out the seperate upper, middle and lower pecs please.

we have had this arguement with markos before and there is plenty of emg studies that show doing incline bench doesnt stimulate the clavicular head of the pecs anymore than flat bench, stop flogging the dead horse...

[TTT]

we have had this arguement with markos before and there is plenty of emg studies that show doing incline bench doesnt stimulate the clavicular head of the pecs anymore than flat bench, stop flogging the dead horse...

Are we arguing the same point?

[Trozzle]

 

we have had this arguement with markos before and there is plenty of emg studies that show doing incline bench doesnt stimulate the clavicular head of the pecs anymore than flat bench, stop flogging the dead horse...

 

So the obvious massive transformation my chest has undergone since I started giving any kind of f**k for incline press is entirely smoke and mirrors? Since focussing much more on incline press, my defined collar bones have almost vanished from obvious sight, and it's undeniable (to me at least) that my upper pectoral has grown significantly when compared to old photos I have.

[No Crust Racing]

I think you might be.

[TTT]

there are no upper pectorals.

[Mitcho_7]

Troy, I would think if you can flat bench the 42.5kg dumbells you'll be able to rep 100kg pretty easily.

I much prefer benching with dumbells over barbell, but i havent done flat bench with dumbells in a fair while because i have been doing PPP.

Im not arguing that your upper chest hasn't grown since you have done more incline benching, im just stating what the scientific research using emg has shown...

Either way doing a combo of flat and incline bench is your best bet i say, i do both on every chest day...

Edited April 30, 2013 by Mitcho_7

[TM7GTR]

F**k the research. If doing a chest exercise that bro-scientifically focuses on upper development actually gives you specific results, keep doing it.

Research in the health and fitness world changes from year to year anyway.. Do what works for you Troy.

[Trozzle]

 

there are no upper pectorals.

 

Blah, you know what I mean. The upper part of the muscle. Either way, I'm seeing changes now that I hit incline every second chest session and am pushing as hard as I can.

Mitch - I think the main thing that always screwed me with barbell press stuff is wrist positioning. As far as I can remember, I've never done anything bad to my right wrist (no sprains, breaks, nothing...) however it becomes somewhat uncomfortable when the barbell is at the lowest point of the movement regardless of how wide my grip is same deal with barbell bicep curls - the insides of my palms completely leave the bar by the time I'm halfway through the curl....

I conclude that dumbbells are the way to go for me

[Mitcho_7]

heres a link to a study

http://journals.lww.com/nsca-jscr/Abstract/1995/11000/Effects_of_Variations_of_the_Bench_Press_Exercise.3.aspx

[No Crust Racing]

Rack, bench, new bar, and foam roller ordered and paid for.

Also had a promising session with the physio today, that is, I was handed over to the resident SIJ expert.

She did say something I thought was interesting too, she'd rather see me only squat half way but with my feet pointing ahead "properly" than have an angled foot position and go lower.

Thoughts?

She said she is very confident she can "smash" my ankle to get better ROM and wants me to start working on what she calls "inner core" strength and had me doing this weird "tuck your tummy in" exercise but without tensing abs or obliques, she thinks my inner core is shot from being laid up for so long and said I need to learn to reactivate it which is what's giving me grief.

She said fitter/active people can muscle their way through weakness like that by recruiting other muscles which is what she thinks I'm doing.

She also jammed her fingers into spots in my hips to test for some reaction which apparently was shit and was very uncomfortable.

Edited April 30, 2013 by ActionDan

[NickR33]

inner core hey...

play with your foot position... whatever is the most comfortable and allows you to squat to depth pain free is the way you should do it

if your anything like me and have been sitting at a desk for years your hips are tight and your glutes are weak... you need to stretch your hips and strengthen your posterior chain

foam roll your hips and quads... then go to mobility.wod and do the hip, groin and quad stretches... it hurts and sucks a bag of dicks

then squat... properly

[No Crust Racing]

Next session I'll try with feet ahead and see how low I can get.

I'll do the tummy tucking exercises she's asked me to do and we'll see what comes of it - whatever is going to help.

She did say she was happy for me to continue with all of my exercises though so that's good, normally they want you to stop everything.

Edited April 30, 2013 by ActionDan

[No Crust Racing]

inner core hey...

play with your foot position... whatever is the most comfortable and allows you to squat to depth pain free is the way you should do it

if your anything like me and have been sitting at a desk for years your hips are tight and your glutes are weak... you need to stretch your hips and strengthen your posterior chain

foam roll your hips and quads... then go to mobility.wod and do the hip, groin and quad stretches... it hurts and sucks a bag of dicks

then squat... properly

I was doing some experimenting last night and managed to "activate" some sort of muscle that drew my stomach in but was notable separate from my abs and obliques, you fel it pulling near your hip bones and it's quite subtle.

With my feet at 40 or so degrees I can get much lower with just a bit of discomfort on the inside of the bad ankle but I'll have a play with the positioning. she mentioned that too much outward rotation would likely result in (insert long winded name here) injury once the squats got heavy, if only because she was confident she did sound like she had some idea.

You said go to mobility.wod what is that? typo or something I have no idea about?

[Trozzle]

 

I was doing some experimenting last night and managed to "activate" some sort of muscle that drew my stomach in but was notable separate from my abs and obliques, you fel it pulling near your hip bones and it's quite subtle.

With my feet at 40 or so degrees I can get much lower with just a bit of discomfort on the inside of the bad ankle but I'll have a play with the positioning. she mentioned that too much outward rotation would likely result in (insert long winded name here) injury once the squats got heavy, if only because she was confident she did sound like she had some idea.

You said go to mobility.wod what is that? typo or something I have no idea about?

 

http://www.mobilitywod.com/

Seems it's a URL (though he did still muff typing it )

[TTT]

www.mobilitywod.com

no typo.

Inner core is just laymens term for Transverse Abdominis.

I assume she gave you an exercise where you are on all 4s and trying to pull your belly button in to your spine.

There are plenty of others you can try.. youtube/google will give you heaps.

Feet forward squat will require a much closer stance. I get why she wants you to do half squats in this way too.

it takes out the hips from the movement all together.

it focuses on quads and glutes alot.

Also means you stay much more upright and use your "core".. hate that word.... for stability.

Give it a go.

I sometimes do it with lighter weights if my knee has had enough after regular squats.

Edit - Troy - the f**k is wrong with your quoting..

why does it always say " "

does it mean "not balls, suck penis"?

Edited April 30, 2013 by TTT