Here’s the stuff I learned/knew but needed reminding.
Alright well Evan demostrated how to squat properly. Said it was good to stretch everything including chest before squats.
Evan really emphasized stretching. Said it helped prevent injury. Says he didn’t give stretching and warming up too much importance as a youth and that was a mistake. The whole bull shit of stretching making you weaker seems to be bull shit.
For taller dudes rest the bar on the lower traps to stay away from bending over during the lift. To use lighter weight and focus on the muscle rather than balling out and fucking good morning the weight.
They also stressed hitting the weak links first. Everyone builds up quads but that’s not a complete leg.
Dorian went over his rowing, how to squeeze the bar and how it’s stupid to move the torso during the lift. Basically being very strict, taking the bar to the lower belly and focusing on the squeeze. After you can’t complete a full rep do half reps.
He also talked about how machine pullovers were his best back exercise. How they target only the lat and elimnate the biceps, the weak link in back training. Also showed us how to deadlift. Said intensity is what builds a champion not volume and that he would hit 9 sets of back every 6-7 days ramping sets.
Rodney and Kevin English went on to discuss proper pressing technique, how you should push your shoulder back and retract the scapula rather than rounding the shoulders during presses. Stuff we know. Also reaffirmed that these dudes barbell bench and incline every workout so you don’t need all the crazy shit, and benching ain’t bad unless you’re a pussy. When I say benching, I mean flat, incline etc, or some variation because everyones chest responds differently
Rodney went on to explain that hitting heavy weights is majority mental. He gets pissed at the bar psyches himself up and gives it his all. Can’t doubt yourself.
Branch went over shoulders, talked about his training, explained why he doesn’t lock out his militaries because it’s delts not tris we are training. Explained how military press was his main shoulder exercise.
Branch also said when doing front raises to keep your hands in a hammer curl position because it targets the front delt better.
Vic was arms. He showed proper curling technique. To raise the arm so in a way your trying to touch you shoulder and get a full contraction. Said do not wrist curl the bar when curling and don’t use straps. Said he prefers free weight moves first, machines after.
Went onto explain that dips and bench dips were his favorite tricep builders, god his triceps were enormous, and went over that. Said to come down to about 4 inches off your chest on close grips. Any lower and you get chest involvement. Mentioned overhead rope extensions were great. And some other exercise I’ll video cause I don’t know it’s name.
Ohhh and when doing preachers, the more the set goes on the more our elbows tend to turn and our arms become wider and wider apart. He said to keep the elbows tight and to try and keep the arms from moving.
If I didn’t explain something clearly, please ask.
