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Tip of the month

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ozzy
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2002/12/13 16:13:06 (permalink)

Tip of the month

I think this would be a good little thing to add to the site each week.

Each week i will post a little training tip that i have picked up along my travels in the gym. Feel free to add, commment debate anything you see. i hope this should bring some healthy debate and bring about some of the knowledge you guys have but never knew it.

Ok, this weeks tip.

Bent over laterals

As we all know, form is the most crucial aspect for any exercise. One tip i picked up from a fellow gymer when doing this exercise is to take a frees tanding inclineable bench. Set the back support to about 45 degress to the floor. Stand behind the bench (as if youwere about to spot someone), take your dumbbells and assume the bent over position placing your forehead on the top of the back support.

Proceed to to do your set and keep your head on the top of the bench and this should help your to keep your back straight and maintain a good angle.

Happy lifting
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    buz
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    RE: Tip of the month 2002/12/15 13:21:59 (permalink)
    good idea ozzy,
    hears one i saw the weightlifters on the telly doing and i've tried it - i thought it was pretty good.

    when doing any ex that your grip would fail on try putting your thumb inline with the bar then wrap your fingers over the bar and thumb (in effect your holding your thumb).
    works fine on curls, heaves or rowing - not to happy with it on deads yet
    #2
    Zack
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    RE: Tip of the month 2002/12/15 13:41:50 (permalink)
    Ahh...the old hook grip.
    #3
    Lift2Live
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    RE: Tip of the month 2002/12/18 15:51:31 (permalink)
    i've done that before works well....ive also done them with my body on the bench like laying on an incline bench...both work well. laying moreso on the bench helps stabalize your body a little more if sometimes you have trouble with balance
    #4
    ozzy
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    RE: Tip of the month 2002/12/23 11:00:24 (permalink)
    This weeks tip of the week

    Don't go and get drunk every night of the weekend and walk in late for work on the Monday unless it is xmas.

    Enjoy
    #5
    Born2Lift
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    RE: Tip of the month 2002/12/23 13:00:24 (permalink)
    Got that one covered .. Dont got a job [^]
    #6
    whampyri
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    RE: Tip of the month 2002/12/30 15:47:01 (permalink)
    when doing curls put your back against a wall to stop you swinging you can do DB preachers off an incline bench as well by laying ur arm down the bench from the top stops any cheating (YOU KNOW WHO U R)
    #7
    bear1981
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    RE: Tip of the month 2003/01/01 19:54:26 (permalink)
    dont like using the bench personally, i found it really uncomfortable. I do love bent over rows tho, its great to hav good rear delts, they look good....
    #8
    Geoffrey562
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    RE: Tip of the month 2003/01/02 05:44:52 (permalink)
    Great Tip!!!!!!! Thanks!!!!
    #9
    dannyboy
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    RE: Tip of the month 2003/01/10 13:10:49 (permalink)
    My tip is when doing standing calf raises - pull your t-shirt forwards!

    Otherwise you get nasty lines from the weight pushing down on the seams!
    #10
    Junkyard Dog
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    RE: Tip of the month 2003/01/15 15:32:58 (permalink)
    quote:
    Originally posted by ozzy

    This weeks tip of the week

    Don't go and get drunk every night of the weekend and walk in late for work on the Monday unless it is xmas.
    Did you get in a 'lot' of trouble? (hehe) Been there, done that!

    Ozzy, what is your opinion of negatives?

    I have been unhappy with the workout I am getting on my biceps and getting no results. I will work them using 3-4 exercises at a 8-10 rep pace. When i am done i am very vascular and pumped but I get do DOMS and I do not see any significant growth. My biceps are very stubborn!

    Monday I was working out with my brother and after not being able to get one more preacher curl out I had my bro (actual brother - lol) spot me and then I did a few negatives. I had him lift the weight up and then I slowly dropped the weight trying to hold it the best I could. I was able to get another 6 reps out.

    I didn't get any significant DOMS from it but I could feel that I definately worked them harder than I have in a while. They seemed pumped for a couple days. I took that as a good sign.

    What are your thoughts on negatives and should I add them into my routine on a regular basis just to trick my body?
    #11
    jack hammer
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    RE: Tip of the month 2003/01/15 21:53:39 (permalink)
    quote:
    What are your thoughts on negatives and should I add them into my routine on a regular basis just to trick my body?

    Negatives are fantastic! I would not use them every workout though, as you will probably overtrain.
    #12
    ozzy
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    RE: Tip of the month 2003/01/15 22:50:59 (permalink)
    As Jack has mentioned, negatives are fantastic extra tool to have in your armoury.

    Negatives recruit more type IIx muscle fibres which have the greatest potential for hypertrophy. A slow negative on your normal reps will really help stimulate fibre microtrauma. But adding a set of pure negatives every once in a while will be good.

    For adding a set of pure negatives i would do this. Do your normal workout and then take your last exercise. After completing your final work set add another 10% of the weight to the bar. Use your spotter to help do the concentric motion of the lift with you and then use a 6-10 second eccentric motion and do sets of 8-12 reps. 1 or 2 sets every 3-4 weeks and you should grow well.
    #13
    Junkyard Dog
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    RE: Tip of the month 2003/01/16 00:00:33 (permalink)
    quote:
    Originally posted by ozzy

    As Jack has mentioned, negatives are fantastic extra tool to have in your armoury.

    Negatives recruit more type IIx muscle fibres which have the greatest potential for hypertrophy. A slow negative on your normal reps will really help stimulate fibre microtrauma. But adding a set of pure negatives every once in a while will be good.

    For adding a set of pure negatives i would do this. Do your normal workout and then take your last exercise. After completing your final work set add another 10% of the weight to the bar. Use your spotter to help do the concentric motion of the lift with you and then use a 6-10 second eccentric motion and do sets of 8-12 reps. 1 or 2 sets every 3-4 weeks and you should grow well.

    Excellent data, thanks bro! Will start tonight! On my way to gym in minutes, back and biceps night.
    #14
    dannymix
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    RE: Tip of the month 2003/01/17 12:49:27 (permalink)
    Hey some great tips there I will use them, iv been ill but im back training.
    #15
    ozzy
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    RE: Tip of the month 2003/01/17 13:08:13 (permalink)
    A thought for the weekend.

    When squatting, try to position the bar as low down the back/traps as possible. This will shift the line of decent back slightly and will make squatting easier.
    #16
    Zack
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    RE: Tip of the month 2003/01/17 13:17:32 (permalink)
    quote:
    Originally posted by ozzy

    A thought for the weekend.

    When squatting, try to position the bar as low down the back/traps as possible. This will shift the line of decent back slightly and will make squatting easier.

    Great advice for everyone. I have recently lowered my bar positioning and it has helped tremendously. It feels a lot more stable. Also, it should be noted that if you arent very flexible, you may have to widen your grip some to get the bar lower.

    #17
    getting there
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    RE: Tip of the month 2003/01/21 23:23:22 (permalink)
    Ozzy thanks for posting that just recently I started to do that and got over my fear of the heavy squat finally I was stuck for a long time not wanting to go over 400 now with placing the bar further down and pushing with my abs I have no fear
    #18
    jack hammer
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    RE: Tip of the month 2003/01/21 23:25:48 (permalink)
    Here is my tip:
    Do not open a window in a crowded gym when it is below freezing! Especially when I am in there![:(!]
    #19
    Junkyard Dog
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    RE: Tip of the month 2003/01/22 00:20:16 (permalink)
    quote:
    Originally posted by jack hammer

    Here is my tip:
    Do not open a window in a crowded gym when it is below freezing! Especially when I am in there![:(!]

    LOL, this a-hole almost got pummelled when he opened the back door and the sub-zero wind blasted in!
    #20
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