PS Drive an expensive car.
Is there any difference between a lateral incline bench and an incline bench? Is that talking about the same thing or no?
Oh, and also, on the benefits of regular bench press vs lateral benchā¦ Iām 5ā 11" and weigh 145 pounds. I can Lateral incline bench 200 as of last time I went to the gym, but I rep 180. Anyways, when I try to do a regular bench I end up repping 80, and I always feel like I could do more, but I get some weird pains in my right shoulder from doing it. I feel like regular bench would be a better work out, but Iām not sure if itās a good idea to keep goin or if this is normal?
Freeweights are better. Do a search on proper bench press form to make sure you are keeping your arms in the correct position. If your shoulders still bother you, do inclines (freeweight), plus use some cable work to fill in your lower chest.
:lol:
Go get the New Rules of Lifting by Lou Schuler. It should be enough to keep you busy for at least a year IMO.
Incline bench puts more pressure on your shoulder, because it works your shoulder more.
Decline bench would take pressure off your shoulder.
Whatās most likely happening is the dude in question isnāt doing full reps, and is going too high on his chest during normal bench.
Low range of motion and high off the chest is bad for your joints.
EDIT: Also, just as a general thing when it comes to weightlifting, Eating makes you bigger, not lifting weights. If you want to stay small, then donāt eat.
Soldier where you at bro?
I remember we weighed pretty much the same and you were a bit stronger than me.
I am pretty sure you are still stronger since I kinda stopped for a month or so haha
Getting back into it. What program are you following and are you seeing good results?
They seem like less pressure, as the elbows are tucked in a bit more than on a standard benchā¦in my experience. Though, I could be totally off base on this, as itās anecdotal. You are probably correct on his technique issue.
Shoot, I have no idea where Iām at. The last time I tested 1 rep maxes (back squat, deadlift, and bench) were in February.
Since then, much has changed, especially since my new goal became functional strength. I started practicing barbell snatches, power cleans, and front squat. The O-lifts took my body took forever to understand. I was doing that plus regular olā compound exercises til June. From June up until September, I followed a 4-day upper/lower split with 2 HIIT sessions on my off days. Now with school going on, I do 3 full-body work outs. Eating here is tough since I try eating only 2 crap meals a week. I havenāt been strict on filling my macro-nutrient numbers so progress could probably be better. Weightās been hovering around 150ish (surprisingly) and BF is around 13%.
I should really see where Iām at strength-wise, but Iāve been progressing smoothly so far on new exercises like front squat & overhead squat. I think Iāll see how strong I am after this semester is over.
How goes your lifting?
about 2 weeks ago i benched 225. i felt some soreness the next day, but after a few days my shoulder was hurting. i tried to doing 135(145 maybe?) just as a warm up a few days later and the inside of my shoulder had a strong pain. kinda like that of a sprained ankle.
iāve decided to lay off the weight lifting and just concentrate on cardio for now. Im not sure if its severe enough to go to the doctor. i got my good days and bad days with this shoulder. At one point, just rolling over it while in bed makes the pain come back.
Awesome dedication man. Well like I mentioned, I was kinda off for about a month. I did a bit of bodybuilding so my muscles seem more defined but I am pretty sure I lost some strength. My last 1RM was maybe 2 months ago and it was 205 for bench and 300 for deadlift. I still weigh around 153, dunno about body fat but I have a small gut. Gotta get back into strength training. I am a little worried about doing HIIT training, just cuz I am trying to maximize strength/weight gains. When I reach my target strength, (benching 300, deadlifting 500ā¦ lol it will be a while) then I will try to maintain it and work on cardio.
Iām finding really difficult to keep it up during tough exam periods. Food is ok. I eat mostly chicken, fish, fruits, salads, nuts and shakes. But I am not sure if I am overeating sometimesā¦ or maybe, not working hard enough for the calories.
Man, I envy you. Did you get someone to teach you how to oly lift or did you teach yourself? I am so pissed that my campus branch got left out. The others have better equipment and one of them even has an olympic weightlifting program/club.
Get it checked out by a doctor.
Good stuff. I know I donāt get in enough calories, but oh well. The Olympic lifts I learned from a CSCS guy at my school. Thereās a small Olympic lifting room open at certain hours where you can go in and learn or just use the platforms. The guy teaching me was really helpful because thereās no way I couldāve learned on my own. The thing is, maybe 1 or 2 small details he taught me were wrong. I figured it out when I was reading a post online from a trainer.
I learned overhead squats & front squats on my own and that wasnāt too bad. Overhead squat stress form like hell. If you donāt perform it spot on, itās either gonna fall or strain your shoulders hardcore. :sad:
2 questions about whey protein powders (even though Iāve been drinking them for a while):
1: are there any brands with low cholesterol?
2: the cholesterol thatās in themā¦is it bad for you? I was told that itās not the cholesterol that you take in, but the cholesterol you produce.
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Whey protein Isolates contain no cholesterol.
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There are a couple of camps. One believes the old theory about digested cholesterol affecting your overall cholesterol level (most of the medical community), and then there are the newer studies that show it doesnāt really have an effect (except for maybe a handful of people).
Iām in the second camp. Iāve seen studies where weight lifters ate a dozen eggs a day for months, with negligible effects on their cholesterol levels.
If ou are diagnosed with high cholesterol, just keep it monitored (mine is slightly elevatedā¦hereditary) and you should be fine.
More importantly, monitor your daily intake of saturated fats, as that seems to cause a rise in cholesterol.
Indeed. IIRC, your body tries to produce more cholesterol for the lack of it in your diet if you arenāt eating much.
Functional strength is kind of a myth.
Yes, the olympic lifts are generally better for athleticism, but training like a powerlifter will probably get you the best strength gains faster, because the motions are much easier to learn.
I play a lot of basketball, and I owe much of my success to powerlifting.
I guess it depends on what you want to do. If youāre an athlete, I probably wouldnāt use my time on oympic lifting. If you wanna be an olympic lifter though, then basically only olympic lift.
Google Eric Cressey and read his articles on shoulder injury prevention.
I had a soreness on my AC joint from front squatting 315 lbs and I couldnāt lift my left arm at all. Took a couple of weeks off and had to invest ~400$ for safety squat bar and squat rack and now my shoulders are thanking me.
Myth? Elaborate, lol.
The Olympic lifts are for fun since I enjoy them. The entire program isnāt based around Olympic exercises. Basically each day goes as: O-lift, hip/knee dominant exercise, pull & push supersetted, ab/postural movement.
Hi, I was looking for a little advice to help me progress to the next level. So I started working out last january for my resolution, weight 207 height 5,6. Now for the first couple months I didnāt really have a routine more circuit training, anyways now Iām on a 3 day split back/biceps, chest/triceps and shoulders/legs with swiming for about an hour on the off days. My goal at the start of the year was to get down to 165 which I have done I,m currently 162:woot:. The problem Iām having is that over the last month or more I havnāt been losing anymore and Iām still a little fat, my new goal is 150. As far as eating goes Iāve changed my whole diet(basically all fast food before) now breakfast: bowl of special k, yougurt, a piece of fruit and sometimes eggo with peanut butter or just a few scoops straight from the spoon. Lunch depends but green veg and protein and fruit. about the same for dinner, water with every meal and a gatorade through out the day. sometimes I slip up but not often I also binge drink about 3 times a month, smoke cigarettes and weed. any help would be apprciated
There are some easy things you can do to shed a few more pounds.
- Ditch the eggo waffle.
- If you like Special K, cool stick with it, but donāt be afraid to try other cereals like Multi-grain Cheerios, Fiber One, and some from Kashi (not sure which taste good).
- Keep fruit to 2 servings a day. Even though itās good for you, the sugar might be hindering progress. One ratio Iāve read is for every serving of fruit, each 4 servings of veggies. I donāt stick to it, but itās something to keep in mind if you want to be really strict diet-wise.
- Ditch the Gatorade. Only drink it post-workout and thatās only if itās the powdered form you mix yourself.
- Try adding in 2 more snacks throughout the day. If you can eat every 3 hours or 5-8 meals a day, your metabolism will increase (assuming youāre not eating crap).
- Iām sure the drinking is hampering you down a bit, try cutting back if you can.
- For weight training, pair up your muscles as chest/biceps, back/triceps, & abs/legs. A 3-day full body program might be better though.
Those are some quick tips. I might have forgotten to mention other details, but good luck and keep up the good work! :tup:
IIRC, it makes your body work inefficiently and as a result, your body expends more energy doing the exercises in that fashion. The way you have it set is fine for muscle growth, but your main goal is fat loss.
I excluded shoulders cause you get enough work for them from all the other exercises. The only shoulder exercise I recommend adding is the standing BB press since itās a good compound lift. Toss it in with your chest day.