On January 22 2013 06:38 Zowon wrote: I just made a video on my 1 year transformation :-) Would be happy if you guys could check it out and tell me what you think!
Pretty sick transformation. Grats on some great work.
What were the keys to the core development? Diet the biggest factor? How were you training dem abs?
Everyone has abs, you just need to get that lard off ya belly to show em. Doesn't really matter what you do and how you train as long as it's covered with fat. Get your diet and just do some core excersises, once they start showing you can start thinking about developing which ones you want to stick out the most. Supersetted: hanging knee rise -> crunch -> reverse crunch -> bicycle. USe BW, if you can go over 45sec on an ex. add weights. You can add some planks if you want, for endurance.
I'd hesitate to recommend crunches just because I've read so much stuff about them being bad for you (along the lines of herniating discs). But then again some people like to say squats are bad for your knees, so if anyone can enlighten me I'd appreciate it. All I do is HLRs and maybe some planks, seems plenty for me.
On January 22 2013 13:04 Deadeight wrote: I'd hesitate to recommend crunches just because I've read so much stuff about them being bad for you (along the lines of herniating discs). But then again some people like to say squats are bad for your knees, so if anyone can enlighten me I'd appreciate it. All I do is HLRs and maybe some planks, seems plenty for me.
My favorite way to put some burn on the abs is to do (don't know if there's a fancy name for it) chinups with my legs out ninety degrees in front of me. No pressure on the back or tailbone, makes it work a lot of stuff, and helps train your body to keep your core tight when doing things not "directly" related to it.
Since I do martial arts, that last is important, the last thing you want is to let a good kick slip through your guard when you weren't tightened up. I've taken some shots that would have landed most people on their ass and not even slowed down my counterkick.
My lower back gives up first when doing squats and I can't find out why. It happens with and without belt, prolly more without though. I focus on keeping tight abs, shoulders back and down, etc. My back is relatively stronger than my legs. The only reason that I can come with is my leverages are very lean foward type squats (long back, short legs) but I guess that is the case with all powerlifters?
Squat: 162.5kgx3x6 (low bar), 120kgx7x2(high bar, still lots of discomfort) (my back couldn't take it)
Like, enormous amount of pain in my lower back muscles, to the point they get really tight and I need like 20 mins for them to loosen up so I can start pressing. Pain is gone completely by the end of pressing (mostly OHP) and no pain at all afterwards, it just cuts my squat sessions short.
Tried to figure my 1RM tonight and I felt like I was cheating quite a bit.. How much am I allowed to use my legs and stuff? Do I need to worry if I'm bouncing?
On January 22 2013 13:04 Deadeight wrote: I'd hesitate to recommend crunches just because I've read so much stuff about them being bad for you (along the lines of herniating discs). But then again some people like to say squats are bad for your knees, so if anyone can enlighten me I'd appreciate it. All I do is HLRs and maybe some planks, seems plenty for me.
I don't think there's any risk if you're maintaining proper form. I wouldn't recomend placing your hands at the back of your head like people usually do, when your abs gets tired, people tend to try to use their arms to help themselves get a few more and they're putting pressure on the spine. http://scoobysworkshop.com/abdominal-exercises/
On January 22 2013 17:13 MrBitter wrote: Question on overhead press:
Tried to figure my 1RM tonight and I felt like I was cheating quite a bit.. How much am I allowed to use my legs and stuff? Do I need to worry if I'm bouncing?
Legs should be locked during the lift. If you are bouncing the weight with your legs then you're doing a push press.
On January 22 2013 14:28 GoTuNk! wrote: My lower back gives up first when doing squats and I can't find out why. It happens with and without belt, prolly more without though. I focus on keeping tight abs, shoulders back and down, etc. My back is relatively stronger than my legs. The only reason that I can come with is my leverages are very lean foward type squats (long back, short legs) but I guess that is the case with all powerlifters?
Squat: 162.5kgx3x6 (low bar), 120kgx7x2(high bar, still lots of discomfort) (my back couldn't take it)
Like, enormous amount of pain in my lower back muscles, to the point they get really tight and I need like 20 mins for them to loosen up so I can start pressing. Pain is gone completely by the end of pressing (mostly OHP) and no pain at all afterwards, it just cuts my squat sessions short.
Any ideas?
dont allow yourself to do any reps in which you're leaning forward inadvertently. thats how i mashed up my back and still need to get an xray 1-2 yrs later
On January 22 2013 13:04 Deadeight wrote: I'd hesitate to recommend crunches just because I've read so much stuff about them being bad for you (along the lines of herniating discs). But then again some people like to say squats are bad for your knees, so if anyone can enlighten me I'd appreciate it. All I do is HLRs and maybe some planks, seems plenty for me.
My favorite way to put some burn on the abs is to do (don't know if there's a fancy name for it) chinups with my legs out ninety degrees in front of me. No pressure on the back or tailbone, makes it work a lot of stuff, and helps train your body to keep your core tight when doing things not "directly" related to it.
Since I do martial arts, that last is important, the last thing you want is to let a good kick slip through your guard when you weren't tightened up. I've taken some shots that would have landed most people on their ass and not even slowed down my counterkick.
So hopefully my weight lifting starts up around early March (trying to convince my friends to do it with me ^^). I've been trying to build up endurance and the like, mostly doing dumbbell and bodyweight exercises. Not really using an organized workout, sort of going through and doing different body parts and trying to just get my heart rate up while using moderately heavy weights (20 lbs for easier exercises, 10 or 15 for harder ones like pushups w/ prone rows).
Are there any good ways to train my legs using only bodyweight/light dumbbells, or should I just wait until I start using a barbell to worry about my lower body? I tried using the leg press and stuff at my gym, but it's really easy (after about 5 workouts of doing 10 reps of it, I got up to 270 and weigh 140 lbs) and doesn't seem very effective. Goblet squats seem like they're decent, but the issue with them is the lower weight (they're good for training good form it seems though). I've definitely been feeling some soreness in my ass/hamstrings, especially since I have tight hamstrings, but I feel like the fattiest part of my body is my lower body and I'm trying to build up strength there.
On January 22 2013 13:04 Deadeight wrote: I'd hesitate to recommend crunches just because I've read so much stuff about them being bad for you (along the lines of herniating discs). But then again some people like to say squats are bad for your knees, so if anyone can enlighten me I'd appreciate it. All I do is HLRs and maybe some planks, seems plenty for me.
I don't think there's any risk if you're maintaining proper form. I wouldn't recomend placing your hands at the back of your head like people usually do, when your abs gets tired, people tend to try to use their arms to help themselves get a few more and they're putting pressure on the spine. http://scoobysworkshop.com/abdominal-exercises/
Isn't scooby the guy who says to just do leg press instead of squats?
I did a bit of research and crunches get a lot of hate, but you're right it's safer to do them with correct form (only moving the thoracic and not the lumbar spine). But you could easily do HLRs (or planks) and then you also get to work in rep ranges of 10-20 instead of like 200.
On January 22 2013 13:04 Deadeight wrote: I'd hesitate to recommend crunches just because I've read so much stuff about them being bad for you (along the lines of herniating discs). But then again some people like to say squats are bad for your knees, so if anyone can enlighten me I'd appreciate it. All I do is HLRs and maybe some planks, seems plenty for me.
I don't think there's any risk if you're maintaining proper form. I wouldn't recomend placing your hands at the back of your head like people usually do, when your abs gets tired, people tend to try to use their arms to help themselves get a few more and they're putting pressure on the spine. http://scoobysworkshop.com/abdominal-exercises/
Isn't scooby the guy who says to just do leg press instead of squats?
I did a bit of research and crunches get a lot of hate, but you're right it's safer to do them with correct form (only moving the thoracic and not the lumbar spine). But you could easily do HLRs (or planks) and then you also get to work in rep ranges of 10-20 instead of like 200.
Never heared him saying that, but he's always advocating perfecting form and safety is his number one priority with exercises. And well, squats aren't among the safest exercises, that's for sure.
You can do all kinds of funky shit on a physioball as well. And doing 200 hlr reps is really out of my league. :D
EPT
