[quote]wufwugy wrote:
i’ll still consider zercher squats the ultimate ab strengthener.[/quote]
Really, why? Not arguing, just piqued.
[quote]wufwugy wrote:
i’ll still consider zercher squats the ultimate ab strengthener. also, i can crunch a lot of weight. a lot more than when i started lifting, and ive never done them in any program. looks like their role as a spine stabilizer has paid off for me.[/quote]
If I do zercher’s and take HOT-ROX, will I get a nice six-pack? I’m 5’10" and weigh 145. I don’t want to add muscle, I just want a nice stomach for the beach.
[quote]DON D1ESEL wrote:
wufwugy wrote:
i’ll still consider zercher squats the ultimate ab strengthener.
Really, why? Not arguing, just piqued.[/quote]
the way i see it, the spine is stabilized by all the muscles around the spine, i.e. erectors, abs, and obliques. if you are weak on any one of those then you’re weak on all of those. likewise, if you’re using any one of those you’ll be using all of em (this doesn’t apply to laying supine and flexing the trunk; that’s a very unrealistic movement anyways).
the spine stabilizers are then considered the “core”, and exercises that force the body to stabilize its spine the most are also the ones that will strengthen its spinal core muscles the most.
many people mistakingly consider hip/trunk flexion/rotation as core work. when in actuallity, core work is done by lifting stuff with your feet on the ground and by pulling your body off the ground. the main lifts that do this are squats, deads, chins, and overhead press. from these four core lifts are derived so many other lifts that are simply a variation of one or more of the core lifts. notice how supine hip/spinal flexion are not involved in any of the four core lifts.
some variations of the core lift “deadlifts” are cleans (more upper trap dominant, focus on speed, includes ankle extension, etc.), snatch grip deads (emphasis on grip and upper back, more range of motion than conventional deads so more emphasis on hams and erectors, etc.), side deads (oblique dominant, emphasis on grip, etc).
as you can see, changing the conventional deadlift into a different kind of deadlift changes the bodypart that dominates. when it comes to squatting, the farther forward the bar is placed, the more your spine must stabilize the weight. so zercher squats will emphasize the spine stabilizers while taking away from the hips and legs (compared to back squat, that is).
actually, i was wrong to say that zercher squats are the best ab exercise. in actuality, sprinting, bodyweight exercises, picking stuff up and walking with it, and side deads are a few that are right up there as well.
[quote]rainjack wrote:
wufwugy wrote:
i’ll still consider zercher squats the ultimate ab strengthener. also, i can crunch a lot of weight. a lot more than when i started lifting, and ive never done them in any program. looks like their role as a spine stabilizer has paid off for me.
If I do zercher’s and take HOT-ROX, will I get a nice six-pack? I’m 5’10" and weigh 145. I don’t want to add muscle, I just want a nice stomach for the beach.[/quote]
AH HA! the true rainjack has revealed himself! looks like you’re gonna hafta take down your “stats of lies” cuz now we know you aint 232, 11.1%…
[quote]wufwugy wrote:
AH HA! the true rainjack has revealed himself! looks like you’re gonna hafta take down your “stats of lies” cuz now we know you aint 232, 11.1%…[/quote]
Wait…did I say 145? I meant 245. Yeah - that’s the ticket. I’m 245 and don’t want to add any more mass…
Functional? Depends completly what needs to function. A strong posterior chain is useless or counter-intuitive for a rock climber. A strong grip won’t give the olympic swimmer an edge. Although the heart, solarius plexus and jaw muscles seem to be essential in everything.
Aestethic
Underrated - The entire lower leg. The front side, can it be developed? I need a thicker pillow against impact, as my front legs are magnets to hard objects ;(.
Overrated:
Like everybody said. The beach muscles.
Most overrated body part?
My penis. I mean it’s a large, well-endowed rod but I’m no Ron Jeremy. Why all the fuss from the population at large?
Most underrated body part?
My balls. Most people don’t know this but their like 2 large croquet balls full of vim and vigor waiting to release at a moments notice.
On what HHH wrote:
I agree w/ u on the most underated part being the back. I c too many guys w/ a flat back. It’s sad. I love to train my back! I go for complete development & the back is very important to workout. Maybe it’s because these morons can’t c it. Not sure; they need to realize others CAN c it!
Also, the lower body. Way too many guys out there w/ no ass, HAMS, quads, especially the upside down tear drop muscle! And calves! Quite sad to see.
Another one is forearms! Very underrated for most dudes. By the time they’ve worked the arms they usually leave out the forarms. I’ve shook hands w/ some real dead limp arms.
Overrated is chest of course. Everyone is benching thinking they’re going to get a huge chest when all they’re doing is working the front delts & messing up the rotator cuff. I’ve seen guys benching 3-4 times a weeks! Insane.
I do neck presses, Gironda weighted dips, DB incline press & flys w/ an offset grip. And my chest is full w/ razor sharp cuts. Also breathing squats for size!
How much more feakin effort does it take to type ‘see’ versus ‘c’?
Please use proper English. Is that too much to ask?
I would also agree that the back is underrated by most people. Personally, I think having a good back is the most important muscle. My reasoning is that having good traps, rhomboids and lats really sticks out when in clothes. You can always tell a guy that really lifts because of his back. A guy that does 800 sets of biceps and 500 sets of abs won’t even look like he lifts weights when wearing a t-shirt.
I may be odd, but I like training back, legs, etc. (the non beach muscles) because everyone else at the gym is training the beach muscles. I guess that sets us T-men apart.
Jeff
[quote]rainjack wrote:
How much more feakin effort does it take to type ‘see’ versus ‘c’?
Please use proper English. Is that too much to ask?[/quote]
I agree with u.
Overrated: Bis
Underrated: PC, obliques
Most overrated: abs (how many ab-blaster-type informercials are there these days?)
Most underrated: pubococcygeal (PC) muscles (both men and women should do kegels)
[quote]TeeVee69 wrote:
Most underrated: pubococcygeal (PC) muscles (both men and women should do kegels)[/quote]
What kinda set/rep schemes should we be doing with kegels for pubococcygeal hypertrophy? Is it a predominantly fast or slow twitch type? In the long run should I go for endurance or strength?
Would the 100 reps a day program be useful to break through plateaus?
I’d hate to see T-men get injured due to muscle imbalances.
Is there an upper and lower pubococcygeal? How many heads does it have? How can we train these?
To what extent does the height of the muscle insertion points dictate leverage/power potential?
How much does genetics come into play for aesthetic development?
Most over rated especialy this time of year are the beach muscles, chest arms, abs, the stuff that looks good from the front, underated are legs and back stuff most people really need to work on
[quote]Vyapada wrote:
In the long run should I go for endurance or strength?
[/quote]
Definitely endurance. While there are many competing training programs for the PC muscles, the target goal is the same: you want to replicate the 30-minute orgasm experienced by the pig.
I am currently at 27.6 minutes.
[quote]TeeVee69 wrote:
Vyapada wrote:
In the long run should I go for endurance or strength?
Definitely endurance. While there are many competing training programs for the PC muscles, the target goal is the same: you want to replicate the 30-minute orgasm experienced by the pig.
I am currently at 27.6 minutes.[/quote]
can you explain further?