xphilx

http://www.youtube.com/watch?v=Dh3t6T-nqP0 http://www.tmuscle.com/free_online_article/sports_body_training_performance/dave_tates_sixweek_bench_press_cure since we're talking so much about squat technique in the other thread i thought it would be cool to have a thread about benching, too. and i hope this time more people agree with me that the shown form is a good one.

yeah, i have to agree with ralst. last time i squatted i felt a pain at the back of my head and i think it was cause i pushed my head backwards to look up. have to change that.

a smith machine??? and those were defenitely not parallel.

http://www.chanmatthewchan.com/blog/wp-content/uploads/2009/01/squat-bar-position.jpg the low bar position.

shit, that looked easy.

I squat high-bar and low bar, but mainly high. Not saying I'm a good squatter though. your numbers say you are. do you have a video of yourself from the side squatting with the high bar position? i'm always willing to learn. i can't follow your argumentation here. what are you trying to say? I'm saying that with increased weight comes truth. You can theorise about the optimal way to move weight but heavy weights will test those theories. The style displayed in the video simply wouldn't be replicated if he added 200kg (looks like he maybe has 40kg on the bar there). It's by no means a bad squat, but it's clearly a light weight example squat. I also don't see that it is so much deeper than the other squat videos posted, it is only just below parallel to my eyes (which is fine). that video was obviously made for showing a good technique. i don't think that he could 200kg that way, too but in my eyes that video shows perfectly how a squat should like as far as the movement of the body is concerned (hips, chest, etc.). i never said that this squat is deeper than other ones or something like that. i actually don't even care how deep squats are as long they're below parallel and performed with a good form.

True, true. I don't think that it's necessarily that people CAN'T go lower, but that it takes form adjustments for some to do it. If I high-bar squat, I can definitely go lower than low-bar positioning. Here's my link to my old high-bar deep squat form from my first PL competition - http://www.musclebuddies.org/rsquat.mpg I had lots of high-level PL'ers shaking their heads, saying "If he didn't go so deep, he'd lift more weight!" I eventually found that I just flat-out stopped making progress with high-bar squats so I moved to low-bar and that changed things and moved my progression up. But, of course, I can't hit the same depth, not because it's not possible, but because one type of squat lends itself to greater depth and the other to moving more weight in a different way. nice one! and i totally agree with you in all points here. i just don't like the high bar position and wouldn't recommend it to someone. and i neither heard a good squatter recommend it to someone. Believe me, with high-bar deep squats, you're not feeling any actual bounce out of the hole despite the appearance. It's WAY harder to get back up from a deep squat with a fast descent and the appearance of bounce than it is for me when doing a just-to-parallel dead-stop-on-the-pins low bar squat. Like many people say, every inch below parallel you go adds 20-40 lbs. as comparted to just hitting parallel, so it's always tougher when going deep than it is even when being more slow and controlled and not going as low. Besides, if you REALLY used a true "bounce", you'd blow out your knees in no time. It's more of simply not wasting time in the hole and being ready to rise once you know you've hit it as deep as you want to go, because any extra time spent will throw your form off and screw the lift up. i never wanted to say that a full squat brings "bouncing" with it. all i said was that the squatter in the video 4x4 posted is doing it and that i don't see any sense i that. maybe he is not and i only think i see him doing it, maybe i'm wrong. nobody is perfect. and again i agree with everything you said. I don't think the clip is of a bad squat by any means, but I honestly think that he's letting his torso get more forward lean than necessary before pushing his hips back to the proper position. It looks like he's getting ready to do a good morning early on, then the hips shoot back a bit later than I'd normally expect. That's just my take on it. to be honest, i don't see what you're talking about. in my eyes he is not leaning forward, he just pushes his hips backwards and then goes down and comes up again by pushing his hips forward again. that's it. btw that's how i do squats, too. do you think that there is anything totally wrong with squatting like this? Ah, the words of someone who's never tried a push press routine before A push-press or jerk is nothing like a regular press in application. I average 40-60 lbs. more on overhead pressing with leg drive than I do without, because it's a completely different animal. The push takes off some of the stress of the intial press, but once you clear about 6-9" or so, there's little to no more advantage from the leg drive if you're going heavy (unless you simultaneously dip under the bar on the catch in jerk fashion). Using push presses often HELP your strict press get better because you're A) building more core stability in handling heavier weights, B) strengthening your shoulders with overloaded weights beyond your strict press from a few inches off the shoulders to lockout, and C) overloading your triceps to handle heavier weights at lockout. It has many different functions for using leg drive, and again, much of it carries over to strict pressing as once you hit big numbers with leg drive, dropping down to strict press weights feel like you're handling a fraction of the poundages that you had done before. Denouncing push pressing is like saying that in powerlifting, using things like bands and chains don't have an application - they take a normal movement and add different increases or decreases of stresses at different points, all of which can translate to bigger numbers overall. Again, not saying that there aren't many ways to do a lift, but training doesn't have to be all strict by-the-book movements to have great applications for gains in size and strength. Some of the biggest, strongest people in bodybuilding, powerlifting and strongman use what we deem as "bad form" on lifts in the textbook sense, yet they're bull-strong and are as larege as houses. Sometimes, what seems to be unorthodox can be some of the best ways to get large and strong, even if common opinion says otherwise i got your point here but still think that i would never do a overhead press like this. but at least i know now why it's not completely wrong to do it like that, thanks. i like his "drive". looks good to me, too. i can't follow your argumentation here. what are you trying to say? @4x4: yes, i know what a full squat is, thanks. i don't get what you're trying to say with that "third world squat" pic. i know that this position is much more natural for your knees than a parallel position if that was your intention. but that doesn't make it healthier for your rounded back when you're having 400lbs on it.

Push: Bench Press 20x25, 40x12, 60x5, 70x1, 82,5x5 (+1), 80x5 (+1), 70x8 Squats 25x10, 45x10, 65x5, 65x5, 65x5 Dumbbell Lateral Raise 7,5x12, 10x12, 10x12, 10x11 Skull Crusher 25x12, 25x8, 22,5x11 Calve Raises (Leg Press) 67x15, 67x13 -> 57x8, 57x12 -> 47x10 + rotator cuff + 30min cardio almost no sleep at all last night. therefor the training was good.

wow, your 60th post for this.

the depth of the squat is not the only criterion for a good technique. there are some people who are simply not able to go all the way down, at least not while keeping a good form. i prefer to keep a tight back and don't go for a full squat instead of just trying to go all the way down no matter how much your back rounds and how much swinging you're using by bouncing when coming up again. beside that i don't see much sense in that bouncing at the lowest point when you train as a bodybuilder cause it takes the work of the quads - the muscle you actually want to train. olimpic lifters may need that, for a powerlifter it could be a way to train beside their normal squatting. concerning "my" videos: squat: you see a perfect hip movement there, at the same time his upper body is held upright, his back is tight, the positive phase is explosive, the negative could be a bit slower but that's not a must. press: he keeps a prefect tension on body and muscle all the time. same here, it's not a must to let the bar rest on your shoulders. some people do, some not. but doing presses by using mostly your legs and a lot of swinging it's just uneffective in my eyes, at least if you want to train your shoulders.

the best squat i've ever seen on the internet: http://www.team-andro.com/wkmvideos/Kniebeugen.mpeg and overhead presses should probably look more like this: http://www.team-andro.com/wkmvideos/Frontdruecken.mpeg the lifts posted by 4x4 are ok for powerlifters/strongman though i guess.

i'm pretty sure it is. i read an article about him not long ago. but who cares..

that is a gironda exercise, isn't it?

the short interview with devils plaything is about how long and why he is/was vegan/vegetarian. alex talks about the same stuff plus a bit about training (can you gain muscles with a vegan diet? ..and so on) and later at the restaurant more about nutrition (protein, etc.).

i don't like it. it's all so fake. but the interview is cool all in all.

sounds kinda dangerous.

Pull: Pull-Ups (wide) +5x5, +5x5, +5x5, +5x5, +5x5 Bent-Over Rows 70x11, 75x7, 70x9 Leg-Curls 42x6, 52x9, 52x7, 47x7 EZ-Curls 35x12, 35x10, 30x10 + abs + rear delts + 30min cardio progress (almost) everywhere. from now on i'll do deads on friday.

i know the time for excuses is over now. i'll try my very best to increase the weights during the three weeks i have left to train before i'll leave for holidays.

i started with 20kg for 10 reps or so.

Push: Squats: 25x20, 45x10, 65x5, 80x1, 95x9, 95x7, 95x5, 75x12 Bench Press: 20x20, 40x10, 60x5, 70x1, 65x5, 65x5, 65x5 Dumbbell Shoulder Press 14x7, 20x8, 18x8, 16x8 Skull Crusher 25x9 (+2), 25x7 (+1), 22,5x10 Calve Raises (seated) 67x15, 67x10, 67x10 -> 47x15 + rotator cuff + 30min cardio reallly satisfied with the form of my squats today.

haha, yeah. i struggled a bit with my squat technique lately and guess i thought too much about it instead of simply doing it. so i reminded myself of the shirt i often wear while squatting which says: shut up and squat!

so you still want to increase your strength? did you even the links i posted in here? i mean, i don't want to sound too offensive but if you'll go on like this i don't see any chance for you to reach your goals.

his music died, too?

Pull: Pull-Ups (close) +5x5, +5x5, +5x5, +5x5, +5x5 Dumbbell Rows 22,5x10, 32,5x10, 30x10, 30x8 Leg-Curls 42,5x6, 57,5x8, 57,5x6, 52,5x6 Incline Dumbbell Curls 12x14, 12x9, 10x10 + abs + rear delts + 30min cardio was satisfied today.

Push: Bench Press 20x25, 40x12, 60x5, 70x1, 80x6 (+1), 75x8 (+1), 70x9 (+1) Squats 25x10, 45x10, 65x5, 85x5, 85x5, 65x5 Dumbbell Lateral Raise 7,5x12, 10x12, 10x12, 10x10 Skull Crusher 25x9, 25x8, 22,5x8 Calve Raises (Leg Press) 170x18, 170x12 -> 120x10, 120x10 + rotator cuff + 30min cardio