Do you know where could I research about corrective exercises? I just began to come up with this because everytime I read I see more and more the importance of prevention. As a young lifter, I want to keep improving my lifts while reducing the risk of injury.[/quote]
what i’m going to say is going to fly in the face of what 99% of most people around her do.
i’ve been lifting for over 25 years and feel great. no joint issues or soft tissue problems. the reason- i do basic compound movements, THROUGH A FULL ROM (bolded for emphasis) using mostly free weights. I learned proper form on my lifts and constantly work to maintain that form. those that stop their reps short or use mostly machines that fix the body into an unnatural ROM are asking for injuries. All you need is a bar, some weights, a rack and a bench. that’s it. machines are a great supplement but shouldn’t be a used as your main movement.
if you want to stay injury free stick to the basics, through a full ROM with good form. it’s that simple. unfortunately those basic movements are hard. poeple would prefer to use machines because they are easier and they can use more weight. they also like to shorten the ROM because they can lift more weight and it’s easier. most people are ego lifters. but if they just took the time to perfect their form then they would actually become stronger and protect themselves from injury.
[/quote]
MM, not sure if you have answered this before, but what is your opinion on “ghetto rows” vs barbell rows vs dumbell rows. What have you found to work the best for back development and or carryover to other lifts thanks.
[quote]Malaka79 wrote:
MM, not sure if you have answered this before, but what is your opinion on “ghetto rows” vs barbell rows vs dumbell rows. What have you found to work the best for back development and or carryover to other lifts thanks.
P.S. Love this thread.[/quote]
i find that heavy bent over rows have the most direct carryover to bench pressing. the necessity to hold a heavy weight in that position really works the core which is needed to bench heavy. also, bent over rows follow a similiar bar path as a bench press. i feel that to really be able to control heavy weight to the chest, pause it and then power it off the chest, heavy barbell rows are the way to go.
having said that, i feel that all rowing movements have their place. i really like high rep dumbell rows to build lat mass as well as work my grip for deads.
ghetto rows are good for building mass as well but don’t have much direct carryover to bench or deads IMO.
[quote]Malaka79 wrote:
MM, not sure if you have answered this before, but what is your opinion on “ghetto rows” vs barbell rows vs dumbell rows. What have you found to work the best for back development and or carryover to other lifts thanks.
P.S. Love this thread.[/quote]
i find that heavy bent over rows have the most direct carryover to bench pressing. the necessity to hold a heavy weight in that position really works the core which is needed to bench heavy. also, bent over rows follow a similiar bar path as a bench press. i feel that to really be able to control heavy weight to the chest, pause it and then power it off the chest, heavy barbell rows are the way to go.
having said that, i feel that all rowing movements have their place. i really like high rep dumbell rows to build lat mass as well as work my grip for deads.
ghetto rows are good for building mass as well but don’t have much direct carryover to bench or deads IMO.
[/quote]
I’ve always been a fan of the BB row, however my numbers are dim in comparison! This will be one of my staple compounds post-contest. Considering it’s carry-over, would you recommend the same hand width you use for bench? I usually vary my grip on BB rows.
I wanted to get your professional opinion MM – I’m considering two approaches for mass and thought you would be the best person to ask. At first 5/3/1 seemed like the obvious route, however after reading CT’s beast building I’m leaning heavily towards it. I know you do a lot of work with bands, but what do you think about the isometrics/partial reps in CT’s program?
I’m sure both programs have lots of merit and I’ll get results one way or another, thought you might have some good insight from personal experience! Thanks.
[quote]Malaka79 wrote:
MM, not sure if you have answered this before, but what is your opinion on “ghetto rows” vs barbell rows vs dumbell rows. What have you found to work the best for back development and or carryover to other lifts thanks.
P.S. Love this thread.[/quote]
i find that heavy bent over rows have the most direct carryover to bench pressing. the necessity to hold a heavy weight in that position really works the core which is needed to bench heavy. also, bent over rows follow a similiar bar path as a bench press. i feel that to really be able to control heavy weight to the chest, pause it and then power it off the chest, heavy barbell rows are the way to go.
having said that, i feel that all rowing movements have their place. i really like high rep dumbell rows to build lat mass as well as work my grip for deads.
ghetto rows are good for building mass as well but don’t have much direct carryover to bench or deads IMO.
[/quote]
I’ve always been a fan of the BB row, however my numbers are dim in comparison! This will be one of my staple compounds post-contest. Considering it’s carry-over, would you recommend the same hand width you use for bench? I usually vary my grip on BB rows.
I wanted to get your professional opinion MM – I’m considering two approaches for mass and thought you would be the best person to ask. At first 5/3/1 seemed like the obvious route, however after reading CT’s beast building I’m leaning heavily towards it. I know you do a lot of work with bands, but what do you think about the isometrics/partial reps in CT’s program?
I’m sure both programs have lots of merit and I’ll get results one way or another, thought you might have some good insight from personal experience! Thanks.
-CTF[/quote]
first off, i’ve been meaning to tell you how impressed i’ve been with your progress. you are definitely going places and definitely have the right mindset for your sport.
if you are using the bent over row to supplement your bench in terms of strength, i would go with a hand position that is similiar to your bench press. i try to place my hands in the same place as where i bench as well as attempt to “bend the bar” as i’m rowing it just as i do when i bench.
if you are using it to build mass, i would definitely vary it as much as possible. building muscle requires constant variation.
personally for building mass i’ve found that doing moderate to light weight for extremely high reps and sets got me the most bang for my buck. i’ve used partial reps to build strength but not mass. for me, building mass is all about high volume with lighter weights. i also include a ton of variations in my training for mass. i won’t ever do the same accessory work twice in a row. i’ll sometimes do straight sets with the same weight for 5 sets, then sometimes i’ll do drop sets, then sometimes i’ll pyramid the weight, the another i’ll do Rest/pause. the goal is to keep the body from adapting but the one thing that’s always constant is the lighter weight for high reps. volume builds muscle… at least for me.
front squats- ATG, stopping about mid way up on each rep
185 x 10 x 3
205 x 10
225 x 10
abzzz machine
some x 10 x 5
that’s it. time to eat a whole chocolate cake now. i hear that’s how you get huuuuuugggggeeee!!![/quote]
Did you forget the bit that you’ve been training for 20 years? It’s hilarious that i’ve pissed you off so much.
[/quote]
It’s more sad really. What pisses me off is that you would come over to my training log to post useless shit.
this thread is for training questions not for someone that gets butt hurt over the truth and then cries like a little girl and threatens to run away for a year, then will come back and show us all.
MM, you have trained for years, what is the most benficial , hack squat or leg press , please dont say both because im going to a new gym and the 2 i have to choose from , one has the LP, and the other HS , i always squat with a barbell from the rack but i want to mix my leg days up a bit, so its going to have to be HS or LP , the rest of their eqiup is more or less the same.
Do you know where could I research about corrective exercises? I just began to come up with this because everytime I read I see more and more the importance of prevention. As a young lifter, I want to keep improving my lifts while reducing the risk of injury.[/quote]
what i’m going to say is going to fly in the face of what 99% of most people around her do.
i’ve been lifting for over 25 years and feel great. no joint issues or soft tissue problems. the reason- i do basic compound movements, THROUGH A FULL ROM (bolded for emphasis) using mostly free weights. I learned proper form on my lifts and constantly work to maintain that form. those that stop their reps short or use mostly machines that fix the body into an unnatural ROM are asking for injuries. All you need is a bar, some weights, a rack and a bench. that’s it. machines are a great supplement but shouldn’t be a used as your main movement.
if you want to stay injury free stick to the basics, through a full ROM with good form. it’s that simple. unfortunately those basic movements are hard. poeple would prefer to use machines because they are easier and they can use more weight. they also like to shorten the ROM because they can lift more weight and it’s easier. most people are ego lifters. but if they just took the time to perfect their form then they would actually become stronger and protect themselves from injury.
[/quote]
Thank you for your answer. It’s funny how conventional knowledge, and trainers in gyms think the opposite (machines are more injury free than freeweights). I’ve seen numerous guys that use “a lot of weight” on machines, then you ask how much you bench, squat, etc. and they say “I don’t use freeweights because…”.
So your saying STOP using machines, or just reduce the exercises you apply them? The part of the partials is quite clear.
[quote]hiphoptothetop wrote:
MM, you have trained for years, what is the most benficial , hack squat or leg press , please dont say both because im going to a new gym and the 2 i have to choose from , one has the LP, and the other HS , i always squat with a barbell from the rack but i want to mix my leg days up a bit, so its going to have to be HS or LP , the rest of their eqiup is more or less the same.
cheers.[/quote]
both are good but if you have to choose between one or the other i would go with the leg press. it is much more versatile than a hack squat. with the leg press you can move your feet higher to hit the hams more. then you can move your feet lower on the platform and hit the quads.
Do you know where could I research about corrective exercises? I just began to come up with this because everytime I read I see more and more the importance of prevention. As a young lifter, I want to keep improving my lifts while reducing the risk of injury.[/quote]
what i’m going to say is going to fly in the face of what 99% of most people around her do.
i’ve been lifting for over 25 years and feel great. no joint issues or soft tissue problems. the reason- i do basic compound movements, THROUGH A FULL ROM (bolded for emphasis) using mostly free weights. I learned proper form on my lifts and constantly work to maintain that form. those that stop their reps short or use mostly machines that fix the body into an unnatural ROM are asking for injuries. All you need is a bar, some weights, a rack and a bench. that’s it. machines are a great supplement but shouldn’t be a used as your main movement.
if you want to stay injury free stick to the basics, through a full ROM with good form. it’s that simple. unfortunately those basic movements are hard. poeple would prefer to use machines because they are easier and they can use more weight. they also like to shorten the ROM because they can lift more weight and it’s easier. most people are ego lifters. but if they just took the time to perfect their form then they would actually become stronger and protect themselves from injury.
[/quote]
Thank you for your answer. It’s funny how conventional knowledge, and trainers in gyms think the opposite (machines are more injury free than freeweights). I’ve seen numerous guys that use “a lot of weight” on machines, then you ask how much you bench, squat, etc. and they say “I don’t use freeweights because…”.
So your saying STOP using machines, or just reduce the exercises you apply them? The part of the partials is quite clear.[/quote]
no… i’m definitely not saying to stop using machines. machines are great for isolating specific muscle groups for hypertrophy purposes. I just wouldn’t use them as a main movement. they are great for accessory work after hitting the free weights.
[quote]Malaka79 wrote:
MM, not sure if you have answered this before, but what is your opinion on “ghetto rows” vs barbell rows vs dumbell rows. What have you found to work the best for back development and or carryover to other lifts thanks.
P.S. Love this thread.[/quote]
i find that heavy bent over rows have the most direct carryover to bench pressing. the necessity to hold a heavy weight in that position really works the core which is needed to bench heavy. also, bent over rows follow a similiar bar path as a bench press. i feel that to really be able to control heavy weight to the chest, pause it and then power it off the chest, heavy barbell rows are the way to go.
having said that, i feel that all rowing movements have their place. i really like high rep dumbell rows to build lat mass as well as work my grip for deads.
ghetto rows are good for building mass as well but don’t have much direct carryover to bench or deads IMO.
[/quote]
I’ve always been a fan of the BB row, however my numbers are dim in comparison! This will be one of my staple compounds post-contest. Considering it’s carry-over, would you recommend the same hand width you use for bench? I usually vary my grip on BB rows.
I wanted to get your professional opinion MM – I’m considering two approaches for mass and thought you would be the best person to ask. At first 5/3/1 seemed like the obvious route, however after reading CT’s beast building I’m leaning heavily towards it. I know you do a lot of work with bands, but what do you think about the isometrics/partial reps in CT’s program?
I’m sure both programs have lots of merit and I’ll get results one way or another, thought you might have some good insight from personal experience! Thanks.
-CTF[/quote]
first off, i’ve been meaning to tell you how impressed i’ve been with your progress. you are definitely going places and definitely have the right mindset for your sport.
if you are using the bent over row to supplement your bench in terms of strength, i would go with a hand position that is similiar to your bench press. i try to place my hands in the same place as where i bench as well as attempt to “bend the bar” as i’m rowing it just as i do when i bench.
if you are using it to build mass, i would definitely vary it as much as possible. building muscle requires constant variation.
personally for building mass i’ve found that doing moderate to light weight for extremely high reps and sets got me the most bang for my buck. i’ve used partial reps to build strength but not mass. for me, building mass is all about high volume with lighter weights. i also include a ton of variations in my training for mass. i won’t ever do the same accessory work twice in a row. i’ll sometimes do straight sets with the same weight for 5 sets, then sometimes i’ll do drop sets, then sometimes i’ll pyramid the weight, the another i’ll do Rest/pause. the goal is to keep the body from adapting but the one thing that’s always constant is the lighter weight for high reps. volume builds muscle… at least for me.
[/quote]
Thanks a lot for the kind words.
I’ve never considered high rep sets before, my first show I switched to a 5x5 TBT post contest. It was good but I think I can do better. I definitely see the value of using variation – which is why I’d like something more versatile than madcows.
I’ve had good success with balancing a heavy upper/lower split M/T, and high reps Thurs/Fri/Sat, ‘power-hypertrophy’ as Layne Norton described it. However, in the past I wasn’t too intelligent with my deloading and got burnt out.
Anyways, thanks for the ideas you gave me a lot to think about!
I have been watching your videos and reading your thread for quite sometime now…
and considering your background in both bodybuilding and powerlifting…
I was wondering:
When it comes to floor presses - did you find them to be better for triceps strength? or better for triceps size?
Would it be worth my time to rely on floor presses to help build triceps size?
:)[/quote]
variety is very important when builing muscle. i would rotate floor press into your tricep movements and give them a try. if you are going for size i would increase the volume through reps and sets.
another great way of building tricep size is to go with a neutral grip on your dumbell pressing movements and really try to keep the elbows tucked throughout the movement.
meat, what have you found to increase your military press?
i currently do partial overhead presses(it was in an article here, can’t find it though) and elbows out extensions. i can’t do close grip bench because my gym doesn’t have a bench(oly lifitng gym) and dips hurt my shoulder.
thanks in advance and great post(the one about seriousness) in the “are people not trying hard?” thread, it was pretty thought provoking.
I have been watching your videos and reading your thread for quite sometime now…
and considering your background in both bodybuilding and powerlifting…
I was wondering:
When it comes to floor presses - did you find them to be better for triceps strength? or better for triceps size?
Would it be worth my time to rely on floor presses to help build triceps size?
:)[/quote]
variety is very important when builing muscle. i would rotate floor press into your tricep movements and give them a try. if you are going for size i would increase the volume through reps and sets.
another great way of building tricep size is to go with a neutral grip on your dumbell pressing movements and really try to keep the elbows tucked throughout the movement.
[/quote]
Cool, thanks!
I have been under the impression a neutral grip on DB bench press would use more chest and less triceps/shoulders, though. You found differently?
Also, how many movements do you suggest? I’ve been doing 3 each day I do triceps… and I do triceps twice a week. So 6 movements in a week.
How do you decide your accessory work? From what I’ve gathered, you seem to do your main exercise, a directly applicable accessory exercise (per cycle) and then the extra stuff kind of rotates from time to time. Is this simply because of the gym you’re in? Or because you just systematically work through a certain list of your favorite accessory work?
Sorry if I’m overthinking this. And I love reading this thread. So much useful info here.
