Quote: (08-27-2011 10:10 AM)dk902 Wrote:
Also doing only upper body and having chicken legs, what's up with that? I lost count of the amount of people who don't squat.
You should also be doing plenty of Dips, Rows and Chins (various grips). These exercises have stood the test of time and will should be staple to any man's gym routine.
Poor-form
Don't be that guy in the squat rack who squats 1 inch down, this is a pet hate of mine. Why can't you learn to squat parallel or deeper to get all the benefits? Some guys just can't leave their ego at the door and take off the weight to learn the correct form.
You don't have to have 100% perfect form on everything, but there is a reason each has exercise has it's own technique - not only for safety purposes but for getting the most bang for your buck.
Final thoughts and rants
Don't buy into the myth that lifting light weights with high reps gets you 'toned' - this is just some bullshit perpetuated by skinny guys who rationalise being too much of a pussy to lift heavy weights. Just lift heavy and keep it anywhere from the 3-10 rep range.
Do compound lifts, save the isolation exercises until you start getting some decent strength on the main exercises.
Use chalk when you deadlift, you'll be surprised how much it helps. You won't miss a lift again due to sweaty palms, if your gym doesn't allow it, sneak it in.
Lifting light weight with high reps builds MUSCULAR ENDURANCE, not so much MUSCULAR STRENGTH. It's better to focus on muscular endurance if you're primary goals are more focused on endurance events such as running, biking, swimming, gymnastics, etc. Not everyone wants to look like Ronnie Coleman.... but yeah you're right when you say that skinny pussy guys usually justifying by lifting like this.
There are 5 components of fitness:
1. muscular strength (heavy lifts)
2. muscular endurance (pushups, pullups, lower weight/high reps)
3. cardiovascular endurance (running, swimming, etc)
4. Flexibility (stretching, yoga)
5. Body composition (not being obese)
You need to focus on all 5 of these for complete fitness. All of them are important.
-Actually, you should focus on 100% perfect form on everything. Why set yourself up for injury? LIFT VERY LIGHTLY UNTIL YOUR FORM IS PERFECT. It will seem pointless at first, but in the long run it's worth it, and you won't regret it. Don't worry if the other fags in the weight room think you're a pussy for squatting 20lbs.. just do it. 100% PERFECT FORM IS NECESSARY. Lift for perfect form, not ego. In fact, leave your ego at home when you go to the gym.. you're only lying to yourself and wasting time if you can't properly handle the weight you're lifting.
-Pullups and deadlifts are the best back exercises. Period. Barbell rows are fun too. If you suck at pullups, focus on improving your number.
-If you can't deadlift heavy because of your hands, it means that you need to improve your grip strength
-I think that isolation lifts are a waste of time for the most part.. unless you're into body building, i suppose... Multi-joint exercises will always trump single joint movements. Here are some staple movements I like to do:
Legs: Squats, deadlifts, front squats (these are fun), leg press.
Chest: Barbel + dumbell bench press- incline, flat, decline, dips
Back: Pullups, deadlifts, barbell rows, cable rows
Shoulders: Military press, Arnold press, upright barbell rows, shrugs
Biceps: barbel curls, cable curls, etc. 21's.
Triceps: dips, close grip bench, cable pushdowns.
Calves: try this- on the standing machine- do 10 reps. For the first 5 reps go very slowly, squeeze calves at the top for 5 seconds, do the next 5 reps at a regular speed, on the 10th reps hold at the top/squeeze for 5 seconds. After the set, walk around on toes for 30 seconds. Repeat this 3-5 times, your calves will burn.
Abs: basic circuit- crunches 30-60 seconds (no rest)--> bicycle kicks 30-60 seconds (no rest)--> 10-20 leg raises (no rest) --> planks 30-60 seconds. Rest for 30 seconds. Repeat this circuit 3-5 times. Depending on your level, either increase/decrease the reps and number of circuits.
**for abs, inhale on the eccentric phase (muscle lengthening), exhale on the concentric (muscle shortening- contraction) phase.
One of the keys for all lifts is to keep constant tension in the muscle groups your working out.
Here is a great body building resource. I read this years ago and learned A LOT from it
http://www.amazon.com/New-Encyclopedia-M...0684857219
-I recommend doing yoga as a means to increasing ROM and stability. I find that yoga is quite enjoyable, and a good place to meet broads.