Thought i would share things i have trialed and errored in the gym some of which i have already discussed throughout a few threads but came to learn that i discover something new almost once a fortnight while training so thought i would just jot them down here and if you like you can try for yourself.
Those that steer away from the squat because of un bearable lower back pain:
If you read an exercise description for squats in a bodybuilding book or course, you find that emphasis is always on keeping the head up, the back straight and torso remaining as straight as possible at all times throughout the entire set.
Now this isn't possible for many people because of their structure. Most people lean forward as they descend and then when they ascend they try to straighten their backs to return to that straight back vertical position.
So I thought, what gives the lower back a working like that?
A lower back exercise!
People that squat that way are doing a mini version of a Good Morning with every rep!
This puts alot of pressure on the lower back!
Something I tried to avoid the problem and that was to stop doing the mini versions of Good Mornings with every rep.
Bend forward abit at the torso before you begin to squat and then lock into this position throughout the whole set. Like this, there is no bending and straightening of the back (no Good Morning motion/action) - no lower back pain/pump.
Targetting different parts of your quads:
In any leg exercise the main heads that we strive to have, can be targetted by simple foot placements whether it be the Leg Press, a Squat or the Leg Extension.
Lateral Head or the 'sweep' - feet / toes point straight ahead! In the case of a Squat or the Leg Press, foot stance is at or just INSIDE shoulder width. In the case of the Leg Extension, at the top of the movement, turn your toes IN facing each other and squeeze the Lateral Head.
Medial Head or the 'tear drop' - toes pointing outwards SLIGHTLY more than a natural stance! In the case of a Squat or the Leg Press, foot stance here is rather at or just OUTSIDE shoulder width. In the case of the Leg Extension, at the top of the movement, turn your toes OUT facig away from each other and squeeze the Medial Head.
Calves - you CAN have them:
If only we were all focused about this muscle group like the time that we involve building our biceps or chest, we would all have decent matching calves to the rest of our bodyparts.
If there is one muscle group that needs good strict form, then it's the calves. You can't do cheat calf raises like you can with bicep curls and bench press and expect them to grow.
THE CALVES NEED FULL RANGE OF MOTION (EVEN FULLER RANGE OF MOTION THAN FULL RANGE OF MOTION) AND LOTS OF STRETCH!
The biggest mistake people make is trying to use too much weight, so therefore full range of motion goes right out the window!
I see they end up doing a bunch of half bouncing style kind of reps that do absolutley nothing to get the whole belly of the calves.
If you can't do ATLEAST 10 full range of motion reps then the weight is too heavy! I'm not saying keep this style right out of your calf rang of motion but to maybe only include this style when you absolutley cannot get anymore full range of motion reps out and the only option is to half rep them in order to get them up. So save the half burn style reps for the END of the set after all the possible full range reps have been done.
Go right up on your toes like a ballet dancer and train the calves ABOVE and OVER the maximum possible range of motion. Thats when your calves will get triggered. As you rise on your toes, place all or most of the stress ON YOUR BIG TOE. Don't roll on the outside edge of your foot.
ALWAYS ALWAYS dip the heels AS LOW AS POSSIBLE on each rep for max stretch on the calves.
When all your working sets are done, here's something you can try to finish them off - decrease the weight and do the extreme ballet dancer style rep toe raises on the big toe. Go up high as you can and stay there for a second or two. Even when you think you are done, you're not! When you can't rise them any further and want even more height on them, there IS a way to keep going... Bend your knees and lean forward to allow yourself to rise completely up on your toes. Huge contraction!
Another small tip I recomend to use to finish off the calves, which I don't have a name for but best I can describe them is "squatting down calf raise". They'll only be effective inbetween sets or after all your working sets.
Squat down into a full squat position, hold onto a steady piece of equipment or a pole for balance, then while squatting down, lean back abit and rise on the balls of your feet/toes. Rep them out one after another until failure!
thanks,
I have avoided squats alltogether because of lower back pain from surgery. I will give this a go tmro. I,m sure I will be able to do them using the method you described.
Great thread
Lat lengthening dumbell rows:
We'll see if you're still able to do them with 50kgs after this!
Instead of pulling the d-bell up in a straight line, reach forward atthe same time that you are lowering the dumbell to give the lat a good long stretch and then pull back right up near the waist.
Some would usually complain in feeling this exercise in their traps and rhomboids but not the lats. Doing it this way, you will feel it in the lower lats too.
So the dumbell moves in an arc. Again, reach forward as the dumbell is lowered to really feel the lats come to a full stretch (before i pull it back up, i personally let the dumbell sit on the ground to a stand still at the furthest spot i can stretch it out to) then pull the dumbell back up keeping it low the ground but heading up at the same time to a spot near the lower lat area.
DO NOT PULL IT IN A STRAIGHT OR VERTICAL LINE!
Think of the arc that was mentioned like a long flattened version of a 'C'.
Lats on just about any cable back machine for a huge eccentric pull of the lats:
If you're gonna use a cable for one arm rows, really dislocate your scapulae as you lean forward and let your upper body to be pulled totally over so your chest is nearly on your thighs. More specifically, your torso is twisted completely side ways while your feet are still facing the front and have not moved. This gives a much bigger range of motion.
Reach out as far as you can without the weight clashing and pull back to contract it.
This action of the torso twisting sideways as you eccentricly lower the weight can be used on the seated row machine too.
Awesome Post/Thread Magic keep them coming. :)
MO
This is really great stuff
Ill be be doing DB rows this week, will give it a go
MDX
I will give that Lat lengthening tip a go MO,
I think it was just the thing I was after, as I'm doing 9 weeks without use of machines,
And to tell you the truth It does not matter how much weight or how little weight I row,
I don't feel satisfied after my workout that I have done the job right.
great post MO, I also pick up a variation of the lat lengethening exercise, which is a cable row, with the triceps rope handle, with an exaggerated lean forward, holding that position and rowing back with a cpl second pause in the contracted position, but maintaining that exaggerated lean forward and stretch throughout..
:D:D:D
Great stuff magic i've tried a couple already and they're real good exercises....
Got anything for tris?
Good to be bringing something to all of you.Originally Posted by scott2301
Scott,
i do have a few things for tris but will get round to it all soon. I may be logged in but i don't want to write up a half assed reply. I will do it when i am logged in and full focused on it.
Many things to discuss that ive discovered.
Clients seem to stick with me longer than they have with other trainers because there are many things to learn. There is more to the bench press than just the bench press etc.
Applause to all that appreciate this.
Thanks.
Pin pointing the side delts like hitting a nail on the head:
The side delts or medial delts take some effort to 'find'. You cant just raise a d-bell and "voila" you've hit that part of the delt head on. You have to find the exact position of it head on!
Even more so than doing them the usual way where it looks like you are playing "mummy look at me, im an aeroplane," where the back of your palms are facing the roof, is a way that i have found just through playing about inbetween a set at the gym.
This variation is a one arm side lateral raise but instead of holding it by your side the usual way at the starting point with your palm facing your leg (same position you would start off a hammer curl), have your palm facing backwards/behind you and where the weight number of the d-bell would be, is facing your leg (same position you would start a d-bell front raise) and raise side ways from there without moving the rest of your body and keeping yourself completely still while raising in this way.
To make this even more harder, lean in on the side that you are doing as the d-bell is being raised!
Really hits the head...head on!
If done properly with super strict form, there is no reason why this shouldnt kill your life doing it with a 1kg d-bell!!
Really good for bringing up a peak like the top of a hill, and great for that capped look we're all after in our Deltoids, so concentrate on that when it is in the final contracted position.
Tricep tips - cable pulldowns and skull crushers:
Too many people pin pointing a certain such and such exercise as the reason for their growth.
Whats the differance in the movement of a skull crusher vs. a straight bar cable pulldown? One you are standing and one you are laying down perhaps?
Hint: pay attention to detail of how each rep is done.
Thats what hits a muscle group smack in the bulls-eye and therefore = GROWTH!!!
Slow down your eccentric movements with your cable pull downs to the point where as you are coming up, you go up the whole way. As far as it allows you to go up WITH YOUR ELBOWS STILL LOCKED BY YOUR SIDE. Your tricep would be fully stretched at this point at the end of the eccentric movement. Do whatever you want to get it back down, just as long as when you get back down there you hold the squeeze for a slight second then repeat.
Tip with the skullcrusher: dont let it "skull crush" you.
Lay on a flat bench with some space behind your head so that when you lower the bar, you can sit it behind your head on the bench. Let it sit there for a second, then push back up and repeat. Each time make rest on the bit of space behind your head on the bench.
Elbows in not out.
Don't be afraid if you were using 1000kg's on the bar and now with this technique you are using only 10kg's. Atleast you know now what your muscles (triceps) can truley lift without supporting muscle groups helping your lift.
Too many people doing skullcrushers turn out to be a bench press by the end of their set because breaking records lifts their ego.
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