I don’t know if a thread like this has been done before, but my idea was basically to post here tips and tricks we’ve picked up over the years working in the gym. Let’s try to stay on topic (that is, only post tips) even if we think the poster is a lame dumbass or we learned what he has to say 20 years ago.
I’ll start:
Back feel tight as hell and sore after deadlifts? Try doing a set of weighted pull-ups, six or so reps, after your deadlift–use a dumbbell between the feet, not the belt. Use as much weight as you can handle. It’ll stretch out our lower back like magic.
The first time I did deadlifts, my shins got scraped and bruised. The second time, in spite of wearing thick sweatpants, they bled and scabbed over (still have the scars). Now I do deadlifts with those soccer shin guards–they were a godsend for me.
The first time I did deadlifts, my shins got scraped and bruised. The second time, in spite of wearing thick sweatpants, they bled and scabbed over (still have the scars). Now I do deadlifts with those soccer shin guards–they were a godsend for me.
Anybody else with some tips? [/quote]
Back the hell away from the bar. Do close-stance goodmornings to strengthen your low back. The reason most people scrape their shins is because they have weak lowerbacks so they stand closer to the bar for more leg activation.
nail the basics be it diet training etc and all else is icing. So eat good food you’ll get lean if you are trying or big if you are trying. Lift with big compounds, do a deadlift a squats, a row, pull ups, bench and overhead press each week and you can do what ever else you want and still see pretty damn good results.
Read, listen, learn and help, but in the end shut the hell up and do what youve read, heard, learned, or tried to pass on or you wont get anywhere. Once again the application is multifaceted.
When your training don’t use it as an excuse to catch up with your pals when you enter that door your there to bust your ass and get out, Bring an mp3 player packed with your favorite fast music to keep you focused and angry
Buy some 3" and 2" etc… diameter PVC pipe and a hacksaw. Cut lengths so that you can put the pipe over your dumbells or barbells and hence make instant thick handled training implements.
Best used with screw-lock dumbells
Many uses:
thick bars
rolling thunder bars
over bar on deadlift, no more scrapey shins
more comfortable for squats (haven’t tried this one though)
two rolling dumbells whilst doing pushups = sliding pushups. Alternatively, all sorts of sliding bridging work
make the dumbell handle longer for two handed dumbell work
load one side of the dumbell and the pvc pipe runs to the other screw lock collar = wrist exercises (the dumbell has plates at only one side)
roll pvc over body for active release massage
if real clever get the connectors and build a dipping station / chinup station (obviously takes a lot of skill to do so but I’ve seen it done well)
giant 5"+ pipe and big plates for a real hard to lift object
I could go on and on but those are the main things.
Concentrate on driving your heels through the floor when deadlifting, not on pulling the weight up.
Try to pull the bar apart with your hands (without moving them) when benching to activate the triceps. Try pushing your hands together (but not actually moving them on the bar) to activate the pecs.
Stay Intense and consistant. Don’t get discouraged it takes time.
Read everything you can.
Stick to the basics. They work.
More is not always better.
Periodize your training. Start off with a strength phase 4 reps, followed by a mass phase 8-10 reps, finished with an endurance phase 12-15 reps. You’d be amazed.
The Ten Commandments, etched in two 50KG plates on T-Mountain peak:
I - Train Consistently: don’t just do this to show off some abs on the beach.
II - Be Smart: never in history was it so easy to obtain that kind of training knowledge quality and quantity. So read!
III - Eat Enough. Food intake may have a higher anabolic effect than the actual training.
IV - Take your time to properly Regenerate your body. Consider taking a nap before or after training. It’s easy to overtrain. Sometimes less is better.
V - Hang back a week or two occasionally.
Then, return with new motivation and charged batteries.
VI - Avoid Injuries at all costs, that doesn’t only mean to use good lifting form but also to take care of imbalances. Do some exercises that are purely for health, like the headstand.
VII - Use a (new)Training Partner. It’s always a good thing. You can learn from him, draw motivation from him, make your training more interesting and demanding. Give good advice to newbies.
VIII - Train Smart: Don’t train without goals.
Periodize your training. Try some programs. Then try some other. Always be progressive and push yourself. Most routines won’t work forever.
IX - Don’t neglect the Basics
Squat, Deadlift, Clean and Press, Chins etc.
X - Above all: Don’t complicate it too much, Just Train!
When trying to build size. You aren’t lifting weights, you are flexing your muscles against a resistance. Try it, you’ll get bigger and better pumps. When people start being able to lift some decent weights they forget about form and just shoot for the higher weight.
Back the hell away from the bar. Do close-stance goodmornings to strengthen your low back. The reason most people scrape their shins is because they have weak lowerbacks so they stand closer to the bar for more leg activation. [/quote]
This is rubbish.
Any accomplished powerlifter or olympic lifter will tell you that.
At any decent competition, your shins will scrape open when you’re using a lot of weight. Keeping the bar further in front of you not only makes you weaker, but it’s very dangerous to the spine as well.
If you want to stop scraping them, use lots of chalk.
1.I know this has been said before but on this site it can never be said enough. DON’T OVER COMPLICATE THINGS. Eat lots of good clean food,train hard and get lots of sleep,the gains will come. Whether it be getting lean or getting big.
2.Don’t get let your ideas on training become too dogmatic.Try to learn something new everyday,whether it be from this site or from someone in your actual gym. This is a journey both physically and mentally.
3.Everything works,Upper/Lower splits, full body and bodypart splits.They all work,decide what you like to do most and go with it.
Back the hell away from the bar. Do close-stance goodmornings to strengthen your low back. The reason most people scrape their shins is because they have weak lowerbacks so they stand closer to the bar for more leg activation.
This is rubbish.
Any accomplished powerlifter or olympic lifter will tell you that.
At any decent competition, your shins will scrape open when you’re using a lot of weight. Keeping the bar further in front of you not only makes you weaker, but it’s very dangerous to the spine as well.
If you want to stop scraping them, use lots of chalk.
[/quote]
not all people should do deadlifts with the bar starting right at their shins. some people are better off with the bar a little bit away from their shins. it depends on the dimensions of the lifter. main point: keep your delts BEHIND the bar at all the times .
not all people should do deadlifts with the bar starting right at their shins. some people are better off with the bar a little bit away from their shins. it depends on the dimensions of the lifter. main point: keep your delts BEHIND the bar at all the times .
[/quote]
Not all people.
Your delt quote is very true.
Here’s my tip, for a good measure :
On deadlifts, shins close to the bar, shoulders behind the bar, chest out, chin up, and push through the heels.
And don’t wear shoes if you wanna pull more.
Great post! Here’s my 2 cents: If you want to increase your pull ups, try the ‘grease the grove’ method: do 1/2 of what you can, three times a day. For example, if your max is 10, do 5 chins, 3 times a day. Increase your load by 1 chin every 2 weeks. Do not pull to failure. This method really works! I started off at 6 and now I’m at 15. My max is now about 30.