Calling out BWYS61, Brawny MAB, Rick, rippednmichigan and others

[TitanWIP]

I've never done negatives and would like to hear how I can use then to.

[bwys61]

I would start by using them on every set and repetition. Use a weight that is controlable. Focus on a controlled concentric action, and use a slow 5-count eccentric portion. This should decrease the number of sets and reps that you have to perform, but causing more damage(good thing).

If you have a partner, you can load up the machine or bar, have them help you with the concentric action, and make you do all of the eccentric work.


I would need a list of what lifts you do and what type of equipment you have to be of better assistance

[rippednmichigan]

Originally Posted by RickB

I really don't believe in over-thinking it. Move weight, eat healthy, do work, get rest. And you're good! Not too deep there is it I like lifting! If you don't enjoy doing it, you ain't gonna get anywhere!

I'm with Rick on this one, keep it simple.

[glwanabe]

Lift for power and strength, eat for size.
Squat, row, and bench is flawed. Squat, row, and Standing press overhead.
Deltoids take priority over pecs.
Dips, and heavy flyes with bent arms are enough chest work until......
Front squat as often as you back squat
Pick a barbell up off the floor, deadlift, and cleans are your friends
increase your flexability
If it runs, flys, swims, or is green, eat it.
Wheat, and sugar are not your friends.
Drink water always
sleep
be a man

[BendtheBar]

Some interesting points. Want to explore your take a bit more if you don't mind....

Originally Posted by glwanabe

Squat, row, and bench is flawed. Squat, row, and Standing press overhead. Deltoids take priority over pecs.

I love the overhead press. Can I ask if you still bench, and why you prefer the press?

[nighttrain]

^^^ explain a bit more GL

[glwanabe]

Originally Posted by MuscleandBrawn

Some interesting points. Want to explore your take a bit more if you don't mind....
I love the overhead press. Can I ask if you still bench, and why you prefer the press?

I have not benched on a regular schedule for over two years.

I really got away from benching when I started doing a gymnastics strength program. A friend and myself have the same home gym setups, with rings, and paralette bars. We were working hard on doing planche's. Lots of ring dips, chins, core work, handstand pressing moves, etc. link:

Welcome to Gymnastic Bodies Website


Our overall upperbody strength was gaining, and this program was building muscle density that amazed us. Especially since we were only doing bodyweight moves. Planche's are called a disadvanted lever type move. They are very hard to do, and are a great compound move. While we were getting stronger, we also wanted to hit the weights again as well, for heavier leg work. (Leg mass is not what a serious gymnast wants however.)


We got curious, and did check our bench numbers one day. After having not benched in about 18 months at that point, I still pushed 240lbs with some room to spare. I had stepped up to that weight and had already benched several weights working to that number. I believe I could have pushed 250.

I really started to think about what is more important on a day to day basis. Deltoids are the primary muscle we should be developing, and chest as a support group to that end. Your chest is important, but not to the degree that BB routines emphasize. For what we do daily as humans, shoulders are #1, and chest is #2.

cont..

[glwanabe]

While I don't bench, I still work my chest, but utilize other compound moves that hit it somewhat less directly for the most part. I still do flyes however.

Standing presses hit the upper portion, dips, where I lean forward as much as I can hit the lower portion. Those two moves alone still have my chest getting worked enough to see growth. Flyes are done with both dumbells, and in the rings. Flyes done with the rings are brutal!!

I set my bench, and rings up so that with my feet on the bench I'm basically in a pushup position with my hands on the rings. My back is flat. In this position you can do various forms of pushups, alternating your hand position as you go down.

You can also do a flye from this position. Instead of layin on your back your supporting yourself instead. We have gotten to the point of being able to have nearly straight arms at the bottom position. Your chest gets worked, as well as your anterior, and posterier delts. There is a medial delt move as well, Iron Cross negatives.

All of this work demands that you have core strength beyond anything you have worked towards before. Need abs? Incorporate gymnastic strength moves into your workout.

Check out this guy, Yuri Van Gelder. Watch the 4th vid labled training.

yuri van gelder - Google Videos

This as well. Notice the muscualture of his chest and deltoids, his chest is strong and developed, but not BB sized proportion.

http://www.youtube.com/watch?v=g_LN0..._embedded#t=92

[BendtheBar]

A very interesting approach glwanabe. Glad you're here at MAB. I am taking the kids to get a new dog, and will read this is detail after I return

[nighttrain]

i bet those ring flys kick ass.... the Army is starting to implement some suspension training... with this system called TRX, i imagine it works similar to the rings in a fashion... here is a link...


http://www.fitnessanywhere.com/trx-t...itary-fitness/