Gym and fitness (32 Viewers)

[Zacheryah]

I usually recommand against deadlifting early tbh, unless you are using the exact correct form.

Bad form deadlifts, fuck the lower back. And a constantly strained/overexerted lower back, will delay progress on squats

 

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[ALC]

My incline bench is higher than my flat bench. Is that ok or does it mean I'm doing something wrong?

 

[AFL_ITALIA]

I usually recommand against deadlifting early tbh, unless you are using the exact correct form.

Bad form deadlifts, fuck the lower back. And a constantly strained/overexerted lower back, will delay progress on squats

Well I've been working out for a year and a half or so now with slow progress, but deadlifting is new to me. I like it a lot though .

 

[Klin]

My incline bench is higher than my flat bench. Is that ok or does it mean I'm doing something wrong?

That can't be real brah, unless your incline is much less than a 45 degrees angle.

I bench press 75Kg flat and around 55Kg incline (and by that time I have to reduce reps to 8 or failure).

 

[Dostoevsky]

I was benching 75kg (I did manage with 80) but my incinle was 85kg (did manage with 90 for 3-4 reps)

 

[Klin]

Now I'm getting confused. I always considered the higher you go (incline-wise), the less you can lift heavy. I shoulder press 40kg max, and that's on a good day.

 

[Dostoevsky]

People usually lift a lot more on the bench press. It was just me who's weird and did a lot more incline

I was doing something like this:

- shoulder press 55-60kg
- bench 75k
- incline 80-90kg
- squat 100-115

 

[Klin]

Are you sure you have a 45 degree angle on your incline?

 

[Zacheryah]

Let me guess, when doing flat bench, you arent really doing anything with your legs, but when doing incline, they are firmly on the ground and you are making a solid posture ?

Cause you cannot incline higher then flat bench, unless you are doing something very wrong with flat bench

 

[Cuti]

so started gym again last week after a year just playing football...i've consulted with friends and gym instructors re exercises, but could you guys give any suggestions on exercises for legs and shoulders? Shoulders I used to have a list of exercises, but cannot find it. With regards to legs, my muscles are big but I would like to give them more definition, just as an example, last Tuesday I went to the gym before football, and decided to do a few leg press, and was doing 90kg presses and barely felt them...just to give some sort of insight.

Cheers!

 

[Klin]

so started gym again last week after a year just playing football...i've consulted with friends and gym instructors re exercises, but could you guys give any suggestions on exercises for legs and shoulders? Shoulders I used to have a list of exercises, but cannot find it. With regards to legs, my muscles are big but I would like to give them more definition, just as an example, last Tuesday I went to the gym before football, and decided to do a few leg press, and was doing 90kg presses and barely felt them...just to give some sort of insight.

Cheers!

Dumbell seated shoulder press
Standing barbell shoulder press
Front raises
Lateral raises
Seated rear raises
Shrugs

Squats
Leg press
Leg extensions
Leg curls
Calf raises

 

[Suns]

People usually lift a lot more on the bench press. It was just me who's weird and did a lot more incline

I was doing something like this:

- shoulder press 55-60kg
- bench 75k
- incline 80-90kg
- squat 100-115

should press, do you mean machine, dumbells or barbell?

anyway, shoulders are by far my favorite muscle to work out.

 

[Dostoevsky]

should press, do you mean machine, dumbells or barbell?

anyway, shoulders are by far my favorite muscle to work out.

Barbell.

Are you sure you have a 45 degree angle on your incline?

It is.

Let me guess, when doing flat bench, you arent really doing anything with your legs, but when doing incline, they are firmly on the ground and you are making a solid posture ?

Cause you cannot incline higher then flat bench, unless you are doing something very wrong with flat bench

And you are right about that. I never thought it would make such a big difference. I know about that, but sadly it was not something I could fix. Simply because my bench seat (?) is retarded. I bought it cheap and it was up higher from the ground, so I can't place and put my strength through legs sadly. On the other hand I stand firmly like a boss while doing incline.

 

[Cuti]

Dumbell seated shoulder press
Standing barbell shoulder press
Front raises
Lateral raises
Seated rear raises
Shrugs

Squats
Leg press
Leg extensions
Leg curls
Calf raises

cheers

 

[Zacheryah]

Dumbell seated shoulder press
Standing barbell shoulder press
Front raises
Lateral raises
Seated rear raises
Shrugs

Squats
Leg press
Leg extensions
Leg curls
Calf raises

Good list

But make sure you do one type of shoulder press.

Also make sure the raises are with proper form and without cheating. isolate them shoulders out.


i'd do shrugs on a diffrent day, as its back and not shoulders, but if you dont have a back day, you could indeed do them on the same day. Dat triangle.

For those who want to have some "3D" in their back, but arent training consistantly for a long while, shrugs and all kind of rows and pulldowns, visually give a simular result then deadlifts. Sure, not nearly as strong, but not nearly as likely to injure yourself eighter



Also, cause i'm the leg fetish guy, i'll use some caps lock, higher size and bolt do make following important note

SQUATS ARE ALLWAYS ASS TO GRASS. WETHER ITS HIP DOMMINANT OR QUADRICEPS DOMMINANT. START UNDER PARALLELL, OR FACE THE TASK OF HAVING TO RELEARN AND SIGNIFICANTLY LOWER THE WEIGHT A YEAR LATER

sorry for that, really. But i have been saying this to many times lately

Barbell.



It is.



And you are right about that. I never thought it would make such a big difference. I know about that, but sadly it was not something I could fix. Simply because my bench seat (?) is retarded. I bought it cheap and it was up higher from the ground, so I can't place and put my strength through legs sadly. On the other hand I stand firmly like a boss while doing incline.

Oh man leg drive is everything. i can easely push 50 lbs more when proper locked down.

 

[Quetzalcoatl]

Start under parallel? What does that mean?

 

[Zacheryah]

Start under parallel? What does that mean?

I mean that when you start squatting, you should learn to go deep enough from the start. It means when you are at the lowest point, that the hip/glutes are lower then the knee joint, as can be seen on the picture below in the spoiler.

Spoiler

the hardest part, is getting from 4 back to between 2 and 3 in that picture. Many fools will only decent to that point between 2 and 3 and think "they can go lower as time passes".

But thats completely wrong. You need to learn how to relaunch the way back up. When you are above parallell again, you will never fail the rest of the way up

 

[Quetzalcoatl]

Oh right, I got dat

 

[Cuti]

Good list

But make sure you do one type of shoulder press.

Also make sure the raises are with proper form and without cheating. isolate them shoulders out.


i'd do shrugs on a diffrent day, as its back and not shoulders, but if you dont have a back day, you could indeed do them on the same day. Dat triangle.

For those who want to have some "3D" in their back, but arent training consistantly for a long while, shrugs and all kind of rows and pulldowns, visually give a simular result then deadlifts. Sure, not nearly as strong, but not nearly as likely to injure yourself eighter



Also, cause i'm the leg fetish guy, i'll use some caps lock, higher size and bolt do make following important note

SQUATS ARE ALLWAYS ASS TO GRASS. WETHER ITS HIP DOMMINANT OR QUADRICEPS DOMMINANT. START UNDER PARALLELL, OR FACE THE TASK OF HAVING TO RELEARN AND SIGNIFICANTLY LOWER THE WEIGHT A YEAR LATER

sorry for that, really. But i have been saying this to many times lately


Oh man leg drive is everything. i can easely push 50 lbs more when proper locked down.

yeah have a back day (today together with tricep). Have legs and shoulders tomorrow, so will have to let you all know on Thursday how that has gone!

 

[Quetzalcoatl]

Guyz, which pull variation targets which back muscles? Wide grip for lats, and close grip for lower and middle traps?