DukeTheSlaya's Journey to Overhead Pressing Like a God

[duketheslaya]

Haha

[duketheslaya]

@FlatsFarmer

Avoid Ripplestiltskin and his fairy tales.

No 1 rep maxes, or even 5 rep maxes with a newbie at the gym.

Definitely man.

[duketheslaya]

@Benanything

come in as appropriate.

In all seriousness though, just do what you can to help her and don’t be overbearing.She could either A) genuinely want some help and believe you’re the right person to ask or B) what @FlatsFarmer is implying in which, you go get some.

Thanks for that man. I think she genuinely wants help though. Im happy to help.

[Yogi1]

Don’t go full-on personal trainer megalomaniac on her.

Make it fun.

Use it as an excuse for flirty horseplay.

Make sure she’s squatting properly.

Use high reps for everything. Superset antagonist compounds (bench and row, pulldowns and OHP, etc)

Don’t use words like “stupid” when she says she wants to do the usual stupid shit that young girls want to do in gyms. Just offer an alternative and say she should just do whichever she likes best.

[oldbeancam]

I know a lot of people will shit on me for it, but every time I’ve trained anyone just starting out, I use machine for like the first month. They’re easy to learn, you can usually progress ungodly fast because the movement is easier which leads to people wanting to workout more, and it’s less work mentally and physically for you. You can throw in things like swings, goblet squats, standing overhead presses, an and low back work, etc. but it’s a hell of a lot easier for someone brand new to the gym to jump on a incline hammer strength machine, superset that with a chest supported row, and go from there, progressing into incline dumbbell or barbell and bent rows db or bb, than trying to teach someone to brace immediately, learn to have immaculate form, yada yada ya with no musculature yet. Just my .02. I think Lyle McDonald wrote a post awhileee back about Training obese people and this was the approach he took. While she may not be overweight, in my opinion, it’s a great way to get introduced because of the points I mentioned above.

[FlatsFarmer]

Good post. Keep it simple and fun.

[danteism]

@FlatsFarmer

simple and fun.

Definitely. You do not want to get into the situation where she is trying to squat but does it wrong all the time and you have no idea why it’s happening and you end up spending 45 minutes trying to fix her squat unsuccessfully and then she leaves

I’ve seen that happen and it’s not fun at all (even if you’re just watching)

Plan it out, then test and perfect the movements you want her to do, do them yourself (yes, even the cable kickbacks) and think; what cues are easy to remember and really help with keeping the form in check. Try to use a maxium on 1-2 cues per movement.

Oh yeah, because it’s a female and it’s her first time remember these two rules;

1. You must include a direct glute movement.

2. The training must be fun, 10x5 on the deadlift won’t cut it.

After a while she’ll enjoy training even if it’s a bit monotonous and she will realize that you don’t need a gazillion reps of glute isolation for growth.

Oh yeah, one more thing. Keep calm, and do not raise your voice because that’s game over. Remember that she’s a beginner and needs to treated as one. Understand that something that’s very natural to you can be ungodly hard for her.

[duketheslaya]

@danteism

Plan it out, then test and perfect the movements you want her to do, do them yourself (yes, even the cable kickbacks) and think; what cues are easy to remember and really help with keeping the form in check. Try to use a maxium on 1-2 cues per movement.

Oh yeah, because it’s a female and it’s her first time remember these two rules;

You must include a direct glute movement.

The training must be fun, 10x5 on the deadlift won’t cut it.

After a while she’ll enjoy training even if it’s a bit monotonous and she will realize that you don’t need a gazillion reps of glute isolation for growth.

Oh yeah, one more thing. Keep calm, and do not raise your voice because that’s game over. Remember that she’s a beginner and needs to treated as one. Understand that something that’s very natural to you can be ungodly hard for her.

I was thinking just for now to use kettlebells and machines/ cables /bodyweight stuff etc. Then slowly introduce dumbells, then barbell.

[magick]

@Yogi1

Don’t go full-on personal trainer megalomaniac on her.

Make it fun.

Use it as an excuse for flirty horseplay.

Make sure she’s squatting properly.

Use high reps for everything. Superset antagonist compounds (bench and row, pulldowns and OHP, etc)

Don’t use words like “stupid” when she says she wants to do the usual stupid shit that young girls want to do in gyms. Just offer an alternative and say she should just do whichever she likes best.

This sounds good.

One more thing I’d add-

Say everything in the form of suggestions and do not ever come off as sounding that you know better than her.

You probably do, but there’s no easier way of pissing someone off than taking a position of authority over them when they feel that it isn’t warranted.

[duketheslaya]

Shoulders day

Ohp 40kg
3
3
6
3

30 kg ×12 pr

×8
Bar × lots

Cable lateral raise 3×10

Seated machine shoulder press 4×12

Leaning side laterals 5kg 3×10 Pr .

Rear delt pec deck 3×10

Facepulls 4×10

Decline situps
10

8

5
Did these on the other decline situps thingy which is alot steeper then the other one. Got a massive burn and was alot more difficult. Probably my favourite abb exercise I’ve done. Man these are super hard.

[duketheslaya]

Arm day.
Was a great training session.

Cable curls superset tricep pressdowns 4×10
Dips and neutral grip chinups 30 total reps of each, dont care how many sets to get there. My max dips is 3 in a set and 4 chinups atm. Will add more total reps and reps in a set as i get stronger.

Pjr pullovers 15 kg 3×10 superset with dumbell hammer curls off thighs 8kg

Thanks for these exercises @MarkKO . They work like a charm!. Also thanks to @danteism for the advice of more compound arm work, im doing close grip bench on Tuesday, plenty of rows on monday , overhead presses on friday and chins and dips on saturdays.

In the last few weeks since starting a bodybuilding split, i have had a nice juicy surge in muscle growth all over. I must have needed more time under tension and volume.

[Frank_C]

@duketheslaya

In the last few weeks since starting a bodybuilding split, i have had a nice juicy surge in muscle growth all over.

Congrats on this!!! (this emoji says facepunch but I use it for fist bump)

[duketheslaya]

@Frank_C

Congrats on this!!! (this emoji says facepunch but I use it for fist bump)

Thanks man. Hopefully the gains keep flowing in!

[dt79]

@Yogi1

Don’t use words like “stupid”

Damn, I think I’ve found the reason why my wife doesn’t want to train with me anymore. Do you think stuff like “retard” and “degenerate maoist swine puppet” should be off limits too?

[dt79]

Seriously, get the chick to do the same thing you are doing.

Compounds not to failure until technique, i.e, muscular activation and coordination, is satisfactory.

Machines and isolations to failure.

[duketheslaya]

Here is a back pic from a few months ago. Obviously loghting is alot different but i feel iv added a little bit of size

Sorry about the S, my sister sent that to me and ithink she sent it out on her snapchat streaks.

Here is today from the beach

[bonoboschimp]

well, how did it go?

[duketheslaya]

Do you mean me training someone?. It should start this upcoming week thats if its a definite.

[bonoboschimp]

oki, ill be patient

[duketheslaya]

Lol. Yeah i basically am just going to see what there fitness level is like for the first session then go from there.