User Panel
Posted: 5/5/2002 11:46:13 AM EDT
We all have our BEST exercise.
I mean, the one that WORKS BEST for YOU! I find the Bench press,narrow grip press and [b]triple bicep curl- with an easy bar[/b] to be the ones I get the most benefit from. The latter is my overall favorite, because I get great results when I do it! Take the easy bar and do 10 reps with a wide grip,immediately go to intermediate grip and do 10 more, then finish with 10 reps with narrow grip! You will get the "pump" of your life if you use a significant weight. Start with a double(superset) then as you gain strength try the Superman set and do all 3 sets at different width grips as described above. Do 3 to 4 sets of this,and you will feel it.Garanteed![:D] What works for me, may not work for you. Give me your best one so I can try it, and see if it is beneficial to me too! |
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~ramble~Over the years I've found that a steady change once you get to a plateau usually helps,the next time I come back to that particular exercise.ie.flat bench has been at 200lb max 2reps for months,so a change to supersetting incline,decline,flys with average weight as long as I get the good sore burn for a few weeks helps next time I go back to flat bench I handle 200 for 10.~ramble~but that just me.
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[b]Upward rows[/b] with a grip just past shoulder width, as well as [b]incline dumbell presses[/b].
Seems that my body responds the best to midle of the range repitions (12-18) and that's what I do. I pyramid weight up as well as down to help keep my muscles guessing. Tyler |
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Well, I definitely know what my crappiest exercise is...BENCH.
As big and muscular as I look, I can't bench as much as I should. It's just genetics I guess. So, I try and build my chest for looks, rather than strength. I often start with incline movements then go to the flat bench, to build up that lagging upper chest area that plagues almost everyone. My best exercise as far as strength is Military press. At one time in high school, I could actually do the same weight on shoulder presses as bench! I still am stonger at this than most guys twice my weight. I get the best burn from incline-hammer curls w/ dumbells. Great stretch on the bi's and makes it easy to isolate. |
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Quoted: As big and muscular as I look, I can't bench as much as I should. It's just genetics I guess. View Quote If you can bench twice as much as you weigh you are GOOD! 3 times your weight and you are in a very special class! My 1 RM is(was until I tore my tricep last month and have been sidelined [:(])slightly over 1 and 1/2 of my weight [:(] [:(] Whimpy, whimpy, whimpy! I get the best burn from incline-hammer curls w/ dumbells. Great stretch on the bi's and makes it easy to isolate. View Quote This is a great exercise and yet,I don't see many people doing it! |
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Ed - for those of us who weigh in excess of 225# - to 2x that in a BP is on the verge of world class. To 3x that is beyond the world record (I believe it is still under 660 - could be wrong).
I destroyed a shoulder at 375 # 10 yrs ago - and I pay for it every day. Last year I decided to work with heavier weights again - went to 330 # with 3 reps. The toll on my body was great. * Natural, no bench shirt / getting old (mid 30's) It is far more important to be able to run a 6 minute mile, be able to swim for an hour, be able to manipulate your own body weight repeatedly - like doing chin ups (think about climbing into a boat in cold water) than to be able to pick up a car. That old saying [b]"Go Heavy Or Go Home"[/b] is for meat heads and guys that are willing to do [i]anything[/i] for there "pro card". Think about why you are getting in shape. Excersise for that. Think abs - gives you a strong back - back probs are a bitch and [b]chix dig abs[/b]. ps - for a variation on your curls - on a preacher bench, full range, limited range - from bottom to mid point, then from mid point to high point. pss - legs is where is at. Squats are the best overal excersise one can do. Lastly - to avoid plateaus I have always worked in three (3) three (3) month cycles. Light weight / high rep (15 - 20) for stamina, medium weight / medium rep for strength (8 - 10), heavy weight / low rep for power (2 - 5) Diet, dietary suppliments, rountines and weight / reps would change. Allows your body to heal. At the end of a power cycle - your body really need to regroup - dietary suppliments - regardless of if you are legal or illegal need to be swapped around to facilitate recovery as well. Good luck, stay safe. |
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EXERCISE
I am to damn lazy to exercise. Besides my job takes up most of my life, how fun.[>(] |
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ps - for a variation on your curls - on a preacher bench, full range, limited range - from bottom to mid point, then from mid point to high point. View Quote Killer routine. Great pump. My personal favorite are flat bench flyes. Really tears up the pecs, making sure you do them very controlled and with perfect form. I weigh 165 and can do flyes w/ 75lb dumbells. |
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Quoted: Killer routine. Great pump. My personal favorite are flat bench flyes. Really tears up the pecs, making sure you do them very controlled and with perfect form. I weigh 165 and can do flyes w/ 75lb dumbells. View Quote My rotator cuffs scream and burn with 22.5 #. Trust me don't trash a shoulder. I spend 20 minutes warming up my shoulders every day now. Some days they just hurt while typing on a key board. Almost all upper body excercises involve the shoulder. Break up your routine to minimize impacts to the shoulders. Do not do excercises behind your head. (ie lat pull downs and mil presses) - lots of damage. Using an angled chair to do mil presses (very slight angle) will also protect your shoulders a bit. If you use a 90 degree chair and you find your back is arched or you are looking at the sky, consider that your form sucks. Back off the weight. Also dumb bells allow each shoulder to follow the plane (path) that is most natural for it. (an olympic bar can force a path and cause irritation). Good luck, stay safe |
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Quoted: ps - for a variation on your curls - on a preacher bench, full range, limited range - from bottom to mid point, then from mid point to high point. View Quote Killer routine. Great pump. My personal favorite are flat bench flyes. Really tears up the pecs, making sure you do them very controlled and with perfect form. I weigh 165 and can do flyes w/ 75lb dumbells. View Quote You mean flat bench presses? 75lbs is an awful lot for flys if your doing them right. [?] |
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1. 85 lb. Hammer Curls, done sloppy. Jerking them up, whatever it takes. Gets the Bicep, but also ALL of the surrounding muscles, too.
2. Rack Squats: Place the the bar on the safety bars in the cage. Set the bars so the height of the bar is a little LOWER that where you'd be at the BOTTOM of your squat. Get under the weight, spread your feet wide, and lift. Brutal. |
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Quoted: Ed - for those of us who weigh in excess of 225# - to 2x that in a BP is on the verge of world class. To 3x that is beyond the world record (I believe it is still under 660 - could be wrong). View Quote I was thinking of(this I heard a long time ago,so I am probably wrong) the guy who has the record for bench pressing 3x his weight.I believe he was only around 150! I was impressed that a 150 lbs guy could press 450 lbs! I destroyed a shoulder at 375 # 10 yrs ago - and I pay for it every day. Last year I decided to work with heavier weights again - went to 330 # with 3 reps. The toll on my body was great. * Natural, no bench shirt / getting old (mid 30's) View Quote Ouch! Believe me I can empathize with you! That old saying [b]"Go Heavy Or Go Home"[/b] is for meat heads and guys that are willing to do [i]anything[/i] for there "pro card". Think about why you are getting in shape. Exercise for that. View Quote I agree. My main goal is to retain some strength and maintain a decent cardiovascular state and a decent figure WITHOUT INJURING MYSELF! Even so,I am at present nursing a torn left triceps tendon that lifted off its insertion into the elbow.It was reattached through surgery 5 weeks ago,[b]so I am a one arm bandit for now![/b] [:(] I also had surgery for a congenitally displaced left acromion that was impinging on my shoulder. ps - for a variation on your curls - on a preacher bench, full range, limited range - from bottom to mid point, then from mid point to high point. View Quote Could you explain this a bit more? Are you saying to do the set as two parts? First, do your reps from bottom to mid range and when you finish all your reps... then do the mid to high point? Thanks! |
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Ed, I think he means this:
Regular preacher curl w/ a lighter than normal weight. ex.- Full range of motion curl:10 reps bottom 1/2 of range:10 reps top 1/2 of range:10 reps-you'll be hurting here! -done all at once, kind of a burnout thing at the end of your workout. |
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Thanks MP906
So, it is like 21's .........except 30's![:)] 21's I like as a first bicep exercise to warm up- 3 sets of :7low to mid level 7 mid to high 7 full range! It's been a long time since I did those,but I always felt a pump from it! |
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My favorite (and most painful)? The [b]Iron Cross[/b]
Take about 15-20lb dumbells, hold them at your side. Lift your arms, doing a standard lateral raise. Then, [i]twist[/i] your wrists inward, so that the dumbells are vertical. Proceed to bring your arms together, touching the dumbells. Then, reverse/repeat the process. INCREDIBLY painful after 8-10 reps, the kind of burn I only usually feel in my legs after squats. Perfect for widening out your back, and it's also a great Deltoid/Trapezius workout. |
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ps - for a variation on your curls - on a preacher bench, full range, limited range - from bottom to mid point, then from mid point to high point. View Quote Ooo, another painful one. The preacher has its ups and downs - while you don't work your isolators as much, its easier for doing this differing-ranges routine, which is [b]GREAT[/b] for complete upper arm development. Dumbells are great if you have a spotter, but that's not always possible - thus, the preacher routine. |
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Quoted: Thanks MP906 So, it is like 21's .........except 30's![:)] 21's I like as a first bicep exercise to warm up- 3 sets of :7low to mid level 7 mid to high 7 full range! It's been a long time since I did those,but I always felt a pump from it! View Quote Exactly. Hey Ed, when that Tri let go - did it wad up? I have never seen it, but have known those that have had lovely experience with various muscles when they let go. EEEEEEEEEEEEEEk Aside from my shoulder, the worst I have done in a gym is drop a 1/4 on my foot from waist high as I was trying to put it away - I was stairing a chic in a thong across the gym - that sucked. |
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Quoted: Quoted: Killer routine. Great pump. My personal favorite are flat bench flyes. Really tears up the pecs, making sure you do them very controlled and with perfect form. I weigh 165 and can do flyes w/ 75lb dumbells. View Quote My rotator cuffs scream and burn with 22.5 #. Trust me don't trash a shoulder. I spend 20 minutes warming up my shoulders every day now. Some days they just hurt while typing on a key board. Almost all upper body excercises involve the shoulder. Break up your routine to minimize impacts to the shoulders. Do not do excercises behind your head. (ie lat pull downs and mil presses) - lots of damage. Using an angled chair to do mil presses (very slight angle) will also protect your shoulders a bit. If you use a 90 degree chair and you find your back is arched or you are looking at the sky, consider that your form sucks. Back off the weight. Also dumb bells allow each shoulder to follow the plane (path) that is most natural for it. (an olympic bar can force a path and cause irritation). Good luck, stay safe View Quote I know what you are talking about when it comes to shoulders. Had rotator cuff surgery on my left shoulder 7 years ago. It's enough to make a grown man cry. I wouldn't want to wish that kind of pain on anyone. Well, maybe a few people. |
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Quoted: Quoted: ps - for a variation on your curls - on a preacher bench, full range, limited range - from bottom to mid point, then from mid point to high point. View Quote Killer routine. Great pump. My personal favorite are flat bench flyes. Really tears up the pecs, making sure you do them very controlled and with perfect form. I weigh 165 and can do flyes w/ 75lb dumbells. View Quote You mean flat bench presses? 75lbs is an awful lot for flys if your doing them right. [?] View Quote No, I really am talking flyes. |
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Quoted: My favorite and best is the 12 ounce curls. Mike View Quote I prefer a 2 oz curl and then go to 16oz, repeat as necessary. |
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Quoted: Hey Ed, when that Tri let go - did it wad up? I have never seen it, but have known those that have had lovely experience with various muscles when they let go. EEEEEEEEEEEEEEk View Quote Oh yes! The feeling was one of Velcro coming apart,the muscle coming up in my arm to the mid portion and a slight (soft)bulge in the skin over the elbow. Incredible to me was the fact that, I could take a quick shower before driving myself to the ED of the hospital. [b]I let people think I am tough and I ignored the pain [:)],but the fact is (don't tell anyone)that on a scale of 1-10 the pain was a 2-3![/b] My orthopedic surgeon (who kindly found time to operate on me the next morning) said that when the tendon "lifts up" entirely from its insertion into bone,the pain is not as much as if it tears or when it partially lifts off the bone leaving a portion attached. I suppose the tension exerted on the remainder of the attached tendon is painfull.I would think an analogy would be"to be hanging all your weight from the tip of the fingers instead of the entire hand! The pain after the surgery....is a different story![:)] |
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I agree with Cincinnatus. Squats are the [b]best[/b] exercise. I make almost as good upper body progress from just doing squats as from benching and curling. It's strange. I usually do about 6 reps with 425#, then a set of 20 rep squats with about 225. It is very, very painful, but doing those two exercises are the only way I make progress.
EdAvilaSr, in my opinion, benching 150% your weight is pretty good. I've been lifting for years and my best is 75% of my best for five reps. I don't do single reps so I don't have a clue what my max would be. I'm about 230#, and my chest is almost as deep as it is wide. I look like I should be able to bench huge weights, but I can't. My chest is so weak, I can narrow grip press as much as I can do with a wide grip. It's a little embarassing.z |
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Quoted: Squats are the [b]best[/b] exercise. I make almost as good upper body progress from just doing squats as from benching and curling. It's strange. I usually do about 6 reps with 425#, then a set of 20 rep squats with about 225. It is very, very painful, but doing those two exercises are the only way I make progress. View Quote [b]Back-off sets[/b] is the term I have seen used for this technique! It was developed by Fred Hatfield in the 80's and resurrected by Ian King recently. The theory is that you "trick" your neurological system.When you come back to a light weight(back-off set) after lifting heavy,you can do more reps at a given set than you would have if you had done them as your first set! The greater the contrast in the weight between the heavy and the back-up set,the better the effect is supposed to be. Your [b]425 x 6 set [/b] followed by your [b]225 x 20 set(back-off set)[/b] is perfect! Just,don't use this technique in every set because it burns up a lot of your energy. Maybe use it on your last set and go take a shower and drink your protein shake![:)] EdAvilaSr, in my opinion, benching 150% your weight is pretty good. View Quote At my age,I don't think I should be wishing for too much. Staying healthy and in good physical shape is "doable".Benching[b] over 300 lbs [/b]is impossible![:)] |
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Quoted: I agree with Cincinnatus. Squats are the [b]best[/b] exercise. I make almost as good upper body progress from just doing squats as from benching and curling. It's strange. I usually do about 6 reps with 425#, then a set of 20 rep squats with about 225. It is very, very painful, but doing those two exercises are the only way I make progress. EdAvilaSr, in my opinion, benching 150% your weight is pretty good. I've been lifting for years and my best is 75% of my best for five reps. I don't do single reps so I don't have a clue what my max would be. I'm about 230#, and my chest is almost as deep as it is wide. I look like I should be able to bench huge weights, but I can't. My chest is so weak, I can narrow grip press as much as I can do with a wide grip. It's a little embarassing.z View Quote Ahh, not so strange. Studies have shown that your testosterone spikes(even higher than a normal workout) for several hours after doing heavy squats. This would tend to benefit your whole body. I hear you on the chest thing. I'm the same way w/ closegrips. |
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Personal favorite... bench.
/bragging on At best, I could bench 365# x 3 at about 215# body weight. (pats self on back) /bragging off My shoulders have since convinced me to swear off heavy weights. I enjoy (figure of speech) doing slow sets. 7 counts up, 7 counts down, using enough weight to struggle on the 5th rep and fail if I do a 6th. This is easiest to do on compound movements (bench, squat) |
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My pesonal favorite is military presses.
90 degree chair, oly bar, in front. Current ability 225# (3 sets of 3) If I am using dumb bells I am currently using 95's. Previous (and hopefully again soon) 265# DBs - 110. |
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I have to agree with those that say, "If your not full parallel SQUATTING 3X a week,...........go home.With out a strong foundation you look like a turkey,in more ways than one.
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3X a week is over training.
I'd say even once a week is too much, IF you're squatting real weight. 10 days to 2 weeks between squat workouts. |
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My favorite is on the bench. Start with 160 for a set of 10. Next I go 200 for a set of 8. After that 220 for a set of 6. 245 for 3 sets of 3. Finish up with 170 for a set of 10. Once I can do this clean I will add 5 pounds. Right now my last set at 245 I crap out on the last one, sometimes need a boost on 2nd rep. That last set at 170 makes me want to puke. I cant do it on my own after about number 5 and it feels like my spotter is lifting me off the bench. lol. Unfortunately we went a little fast and he blew out his shoulder and now is at about 185 for his sets of three while he rebuilds. Dont do much for either of our motivation. Been taking it easy for last few weeks. Need to hit it a little harder next week. I want 250.
I hate military presses....and running. |
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Hello!
Everyone, be careful with upright rows! While effective, they can injure your rotator cuffs if you are pulling really high, pulling lots of weight, or "golf-swinging" (cheating with momentum) at the end of a set. Also, I saw at least one exercise that had movement across gravity (deltoid flye then a chest flye -type movement while standing). Working across gravity is not as effective as working against it. Health for Life (another plug) has a program of preventitive maintentance for rotator cuffs. It's not for recovery (see your doctor for that). See [url]http://www.healthforlife.com[/url]. My all-time favorite exercise (which I don't do anymore) was what we called rapid power cleans. Same as an "Olympic" style clean & jerk but no jerk (overhead). We didn't kick our legs out (lunge) either. Twelve reps in rapid succession as soon as the bar was down and not moving...up again. I think we did a rep every 4 to 6 seconds. Heart goes 0-200bpm in, oh, about instantly. Second would be squats. Third would be lying rows. I place a platform (usually from the incline situp apparatus) on the "catch" bars in a squat cage. The bars are high enough that an EZ-curl bar on a bench is just within my reach. I lay on the platform to do my lying rows instead of bending over. The amount of weight you can do increases quickly when you do them this way. Fourth would be "HFL Lying Leg Thrusts." (HFL again!). This is a lower abdominal exercise. It's basically a lying leg raise except you cup your hands below your buttocks to tension your abs by curling your torso (and prevent arching of the back). On each rep, when your legs get vertical, thrust your legs and pelvis towards the sky (butt should leave the ground). This accentuates the contraction of the lower abs while they are being stretched. Whew! Fifth would be the the hamstring/leg curl machine. I used to Alpine Ski Race and we tried to maintain a 3:2 ratio between the quads and the hams to keep the knee stable (max was 2:1). This plus #6 made our knee injuries go to virtually zero. Sixth would be "toe-ups." This would be the opposite of calf raises. There is an apparatus that held plates so you could raise your toes against weight to exercise the muscles in front of your shin. These muscles fire the most in skiing. Doing these exercises and stretching this area also virtually eliminated shin splints. Finally, the Nautilus Super Pullover. Most machines are junk but this is one is good. HTH, James |
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