BENCH PRESS: Narrow your grip about two inches from what you have now, one on each hand. As you lay on the bench, pull your traps together and keep your ass on the bench. Make sure your feet stay flat on the floor. But pull those shoulder blades together and stick up your chest. You will need a spotter at first to unrack the weight, but with this form, you will probably set a personal record the first time you use it. Lower the weight as quickly as possible to the bottom of your sternum and press it up AS HARD AS YOU CAN. No matter what weight you use, visualize that you are pressing it up with all you have. This way you are doing a max out contraction with each rep. Make sure to vary the bench and grip you use for EACH workout. You may do well to only do a "regular" bench press when you want to test your strength. The closer you have your hands together when you work out, the stronger you will be when you use your natural grip.

6/8/2011 2:29:29 PM

DEAD LIFT: i've bored you enough, but make sure to vary your stance and grips. For building pure strength, I would recommend a sumo stance (feet way wide) and a narrow grip. Works well for building hip strength.


But, you can use romanian dead lifts, stiff legged, dead lifts off of pins (higher off the floor to start), off of a box (you on the box, range of motion is further), 1 arm dead lifts with a dumbell, etc.

Don't get so set in a routine that your body gets good at THAT routine.

6/8/2011 2:33:33 PM

ty for your posts maximus.

i tried out box squatting for the squating sessions last week, and really liked it.

unfortunately, i'm short enough that the movable benches at my gym are too high. to box squat, i've gone to stacking plates up. when i go and lift at 5am, it's totally ok. every now and then i've been forced to go after work and man it's just too busy to go hunt down that many plates, and have been forced back to the free squat. i must say that even with doing three sessions of box squats i could definitely tell a difference with the free squats last night. the reason why i haven't really moved the weight at all is to become comfortable with doing box squats on that weight, and really focus on doing them right. weird feeling at first.

i will be continuing to box squat. likely for the foreseeable future. a lot ive read online agrees with you.

i hadn't really thought about mixing up the delicacies of the movements with the bp and dl, but makes total sense and i will be doing so. i havent played with grip width much, but will look into it. i read some dave tate article about bench form and it jives with what you're saying about body positioning. been trying to do that, and seen immediate results.

yay tww being helpful

6/8/2011 2:49:24 PM

get the stair stepper elevator squares and box squat to them.

6/8/2011 3:07:16 PM

Does the gym have steps used in aerobics? A stack of those should do. The gym's I've been to have had some sort of box contraption for box squats...maybe ask the staff and see if there's anything "behind the counter"?

For bench, and especially important with beginners I've known, it is crucial to maintain your form and bench with a constant speed while learning. I've seen people start to get too confident and start performing fast reps, which results in oscillation of the bar. Too bad of an angle and you can suddently lose muscle support ("I don't know man, my arm just gave out"). I always stress that a lifter focuses on control of the weight; good form = good lift.

I could be wrong, but I've always envisioned that the bar travels in a perfectly vertical path. Focus on keeping it in that path. Eventually, when you master the form, you can perform fast bench reps that will stay in that vertical path.

6/8/2011 3:49:50 PM

powerlifters have a huge arc in which the bar travels horizontally. If you're trying to build up your chest and not your ego, then the bar ought to be moving vertically and your elbows should be flared out instead of tucked in.

6/8/2011 3:51:53 PM

Huh, never knew that, interesting.

I also find it aggravating that smith machines (I've used) have an angled bar path.

6/8/2011 3:58:16 PM

^^different strokes for different folks i think.

i am advising most "weak" individuals who want to bulk up to get stronger first. they can body build later when they have the functional strength. that's just my opinion, supported by some, not by others. it is important that people are exposed to different types of strength training and get at least some helpful (if not dubious) advice on where to start from people that have found success in one area or another.

funny, I am all for single ply assisted squats. I think dead lifts should have no assistance save grip support, and all bench press should be raw. I never knew that about myself until just now.

that being said, i'll keep my elbows in and do my hypertrophy work with dumbells and every 8th week.

6/8/2011 4:26:06 PM

Currently riding the workout high from this morning. Man, that's a great feeling!

Question, Starting next month I am going to be riding my bike to commute to work which will be 14 miles round trip, 70 miles a week. I already bike and run a decent amount but not 70 miles a week. What I am trying to balance is the injection of this fairly strenuous cardio with my already very active lifting schedule (that being p90x, the new rules for lifting for abs and independent work on building my pull up capabilities). Is there a nutritional change that I can make to best ensure that I won't burn through muscle mass? Perhaps upping my carb intake? Thanks!

6/8/2011 4:35:29 PM

Today after my chest workout was the first time I've looked in the mirror and been, "whoa." I can finally start telling a difference. Some of it is just the pump the muscles got by destroying them for an hour, but some of it is sticking too.

6/8/2011 6:33:13 PM

Bench Press Technique

This can vary a bit depending on goals and anthropometry of the trainee. This is what I generally recommend...

Hand spacing can vary. I like going a bit narrower than most. I think it's easier on the shoulders.

Lower the bar down to the nipple line and press it as vertical as you can. Elbows at about 45degrees from the torso. Not flared out, not tucked all the way in either.

Touch the chest each rep. Do not bounce the bar off the chest. Visualize a piece of glass on the chest; you want to touch the glass but don't break it.

Lower the bar under control while building tension/tightness in the muscle. On the lifting phase, accelerate the bar as fast as you can, under control.

[Edited on June 8, 2011 at 7:01 PM. Reason : 0]

6/8/2011 6:58:59 PM

I was sweating like crazy today in the gym due to the half-ass AC unit Gold's has and my being in a caloric deficit on leg day. My shoulders were so sweaty that I accidentally let the bar slip off my shoulders doing front squats and come crashing down into the rack.

I always feel better when I work up a good sweat in a hot gym, but that unnerved me a little bit.

6/8/2011 7:38:26 PM

^most gold's "fitness centers" will not let you use chalk. i went to one in chantilly, va that had a power rack, bumper plates, harnesses, safety squat bars, and all sorts of power gear.

i really wish that the ones in the raleigh area would have some of that stuff (besides the one rack at the glennwood location).

i was at a planet fitness in january and the mug told me they have a three plate maximum on each side of the bar. i said, "funny, i have a three plate minimum on each side of the bar." usually, i find that place to be alright. nobody has ever bothered me there. but i have heard some horror stories. you can't beat the free tanning. tanning makes maximus's gut look smaller.

6/9/2011 9:42:16 AM

Quote :

"told me they have a three plate maximum on each side of the bar."

that would be the moment i left the gym

gg on your response to them though

6/9/2011 1:08:46 PM

casein protein is fucking gross.

6/9/2011 5:44:16 PM

just drink some milk before bed

6/9/2011 6:06:27 PM

Maybe Planet Fitness just has cheap bars that will bend with more weight

6/9/2011 6:31:57 PM

Planet Fitness was the first place I benched 405 and squatted/deadlifted 495, so I think their bars held up just fine. I was fine with the people that knew me and knew I recruited membership there like crazy, but a couple of their newer employees tried to make me leave on two separate occasions when I was deadlifting because they said they didn't allow "dangerous heavy lifting".

6/9/2011 7:47:38 PM

just picked up the rules at the ECU rec center:

-no olympic lifts
-no chalk
-no hanging upside down
-no one rep max training

probably my favorite part:

Quote :

"The fitness areas are not designed nor satisfy the facility standards for athletic training, competitive performance, or non-traditional forms of exercise."

"If your gym has no chalk, bring your own. If your gym complains about your chalk, find another gym." -Mark Rippetoe

6/9/2011 7:55:46 PM

^^ Wow.

^ What the fuck? Do they actually enforce any of that, or is it just something their lawyers made them put up? (I can KINDA understand the chalk, at least sort of. It can make a mess...but otherwise... )

Quote :

"This is a bad pic, but this is what happens when I lift weights. About 25 to 30 lbs heavier there."

Ehh, I definitely have a thing for little skinny women, and I think your body looks great in that picture.

[Edited on June 9, 2011 at 9:31 PM. Reason : ]

6/9/2011 9:27:09 PM

^I don't know. I mean, I'm not surprised about those rules. They simply don't have the equipment or the staff.

Quote :

"Kulsoom Abdullah is a 35-year-old with a doctorate in electrical and computer engineering."

a female doctorate in ECE who enjoys deadlifting: my hero

6/10/2011 8:11:15 AM

sucks cuz planet fitness on western wont let you do deadlifts per a few signs they have up. ive seen guys do them though, when its not too crowded late at night. im a total noob, but deadlifts were something i wanted to learn to do from starting strength.

6/10/2011 8:32:12 AM

Finally got the all clear for the shoulder.

Yay back to training full speed!!

6/10/2011 8:46:13 AM

any good deals on protein powder?

6/10/2011 8:56:46 AM

Bench Day:

Bench 5x10+
Dips 3xMax
CS Row 5x8
JM Press 4x8
DB High Pulls 3x10
Reverse Flys 3x10.

6/10/2011 12:05:06 PM

^^^^ don't forget to pull. a lot of people deadlift with their legs only. they forget that you are doing an isometric row, an isometric curl, and an isometric shrug along with the feats of leg strength.

pull that bitch for all she's worth (but don't tear your bicep off of your arm, common injury from deadlifting)

6/10/2011 1:54:05 PM

Yay! Down 9.2 lbs! It will be two months tomorrow. Excited!

6/10/2011 3:30:14 PM

Quote :

"any good deals on protein powder?"

This is usually what I buy: http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B000QSNYGI/ref=sr_1_1?ie=UTF8&qid=1307738280&sr=8-1

6/10/2011 4:37:48 PM

I've been using this stuff called Nu-Tek, banana flavor. No complaints.

6/10/2011 4:49:16 PM

i just ran like 3 miles in the rain. felt incredible. now ill sleep like a baby.

6/11/2011 12:06:28 AM

Has anyone ever head of a form of squat called the Jefferson Squat?

I saw a guy doing this in the gym and it looked interesting. You basically put the bar in between your legs and your grip has one arm in from of your chest and the other behind your back. You grab the bar off the ground and then lift with your legs for how ever many reps, then switch your grip and repeat.

The guys that were doing this definitely looked like they knew what they were doing, so is this legit?

6/11/2011 11:50:32 AM

It's legit.

I've never done them, though.

6/11/2011 11:55:10 AM

Hell, sounds like something I could implement at my home gym since I lack leg equipment and can't do heavy lifts for legs besides deadlift

Though it sounds just like a deadlift

6/11/2011 12:01:16 PM

Squat Day:
Squat 190 5x10+
RDL 185 5x8+
Deficit Reverse Lunge 3x15
Abs

Got 15reps on my last set of squats. Felt like a marathon. I am not made for high rep work, but I think this will definitely trigger some mass gains.

6/11/2011 2:06:56 PM

I've been making good progress by sticking to the diet and new workout plan, but next week should be interesting with me staying at a hotel to do my continuing education classes. The hotel gyms leave a lot to be desired, but hopefully I can get some cardio by walking on the beach.

6/12/2011 5:50:06 PM

I got my workout motivation back took the dog for a long walk around the intense hills then did some weights/crunches


I'm also going to try to eliminate a lot of stuff with gluten... My appointment isn't until July 25th so I can't cut it out completely but I'm hoping I'll start feeling better after switching to mostly gluten free :\

6/12/2011 7:24:51 PM

Most people tend to focus on the aesthetic benefits of exercise, but I've found that the mental benefits can be just as rewarding. It's incredible how you can be feeling depressed/unmotivated, but after forcing yourself to go through an intense workout, you feel like a new person.

6/12/2011 9:37:17 PM

I love the mood swing that can happen after a workout.

I'm in another damn plateau and it's driving me crazy trying to figure out why. I was in one for four weeks, took a week off and lost 3lbs, then I worked out and I've been that new weight for three weeks now. It's annoying and pissing me off.

I wonder if it's a medical thing or something cause I've been mixing my workouts up to not get into another one. It sucks cause I lost 20lbs like it was nothing, now I'm struggling to lose 1lb! wtf?

6/12/2011 9:52:02 PM

^ it's your body trying to adjust. it's most likely not medical.

cross - training could be your key. it was certainly mine.

i was doing 3 days a week of bootcamp, running 4-5 days a week, swimming pretty frequently and doing long bike rides (40-50miles) on the weekends. PLUS (and i think this was crucial) i was meticulous about my diet.

just keep on plugging away - you'll get there

6/12/2011 9:58:40 PM

It's just frustrating! lol

Last time I lost weight there was a consistent losws every week, not this time so I feel like I am doing something wrong.

My calories, if anything, may have gone down due to my new work schedule. I just dont have as much time to plug them into the website though I've got a rough estimate.

[Edited on June 12, 2011 at 10:02 PM. Reason : gdsf]

6/12/2011 10:01:35 PM

it's crucial to find a balance on what you're eating and your workout.

i learned the hard way that if i was hitting by calorie count but i wasn't eating the right things - i suffered big time.

what are you using to track your food again? i found the meal tracker on live strong to be the best

6/12/2011 10:09:39 PM

caloriecount.about.com

I may actually not be eating enough. My shift is later so I am skipping a meal eating breakfast, a small snack like some mixed nuts for lunch and then a dinner. I miiiiiiiiight eat something when I get home @10 but I make it a small something like fruit or whatever.

I've actually done better at this job because I pack lunch so I haven't had fast food or even a subway in over a month. I do have my cheat DAYS but they're more like a cheat meal and only once a week. I'm having a hard time adjusting to this new schedule with food times.

siiiiiiiiiiiigh

6/12/2011 10:16:38 PM

yea it's difficult - but you'll get there

and once you get there it'll be awesome

6/12/2011 10:17:58 PM

True that. No way I'm going back now. "they" say most people quit working out after 6 months and those who keep the weight off over a yr are better off. Last time I did the weight loss thing I stopped at 6 mos, I hit my goal, then I went crazy thinking I deserved to do whatgever cause I worked hard. Now I'm smarter and ready to live this exact life (but smaller) forever.

6/12/2011 10:20:08 PM

been doing a LOT of pull ups lately...but the thing is i get to where Im burnt out and start using a chair for help..

in the long run would it be better NOT to use the chair for help at all or go till failure then do a few more with the chair?

6/13/2011 12:30:33 AM

ME Lower Body

Wide Stance, Bent Knee Good Mornings: 3x3x3x3x1x1x1
Romanian D/Ls: 4X6
Glute Ham Raises: 3x8
Standing Rope Crunches: 3x10
Reverse Hypers: 2x10
Seated Weighted Crunches: 2x10
1 Arm Dumbell Rows: 2x10

6/13/2011 10:21:34 AM

I did 8 laps in the pool today and some pool exercises. WOW! I'm so out of shape! Glad I'm starting the challenge finally!

6/13/2011 12:15:43 PM

minor setback in diet yesterday after eating cake and ice cream for my birthday, and I'll probably finish off what's left tonight. After that, it's back to strict dieting again for the remainder of the month.

6/13/2011 12:21:31 PM

^ message_topic.aspx?topic=614067

immediately thought of that thread

6/13/2011 12:38:28 PM

Any recommendations on the best ways to work the pecs? I'm trying to do something about this birdcage, but even if I do pushups to exhaustion, or 4-6 bench, incline or butterfly press reps to failure, I feel more burn and later soreness in my arms. I'm having a hard time targeting the chest; maybe I should be using different grip widths, etc?

6/13/2011 2:04:30 PM