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CM a écrit un nouvel article: Kogeban: une centrale de nouvelle (co-)génération

Wed, 19 Jun 2013 12:24:40 +0000

CM a écrit un nouvel article: Kogeban: une centrale de nouvelle (co-)génération Le sommet de Dubaï de décembre 2012 a illustré, une fois encore, la difficile conciliation des thématiques écologiques et des engagements financiers en temps de crise économique. A nouveau, les Etats se sont arcboutés sur des difficultés de politique et de finance intérieures pour ajouter une brique au mur de l’indifférence générale. Heureusement, tout le monde [...]

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Luc Vieri a mis à jour: Une programmation spéciale sur ARTE, à l'occasion de la 100e édition du Tour de France [...]

Wed, 19 Jun 2013 11:40:20 +0000

Luc Vieri a mis à jour: Une programmation spéciale sur ARTE, à l'occasion de la 100e édition du Tour de France
A partir du 24 juin, ARTE fête les 100 ans du Tour de France !Photo 1 : © Presse Sport/L'Equipe/FELÀ l…
http://0z.fr/hnwdZ

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Anton Deniger s'est inscrit

Wed, 19 Jun 2013 09:33:34 +0000

Anton Deniger s'est inscrit

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ythz 晶晶 a mis à jour: Barbell Rows - So much advice what is real?Okay, I'm really wanting to add bb [...]

Wed, 19 Jun 2013 07:08:32 +0000

ythz 晶晶 a mis à jour:
Barbell Rows - So much advice what is real?Okay, I'm really wanting to add bb rows in to my routine trx pro pack. The thing is I've seen about six million suggestions on how to do them properly. I've seen 90, 70, and 45 degree rows promoted. I've been told they should be to the navel, sternum, and hips. Everybody has a way they say is correct. I'm just looking for a form that is simple and can replace or compliment single arm db rows in my next program. When doing db rows I typically bring my hand up in line with my waist, if that matters.
You can use any of those angles to hit different parts of the back, as well as flipping your grip to a reverse grip to incorporate less bicep help. Just make sure to keep your back in a natural position and don't go too heavy
Originally Posted by MikeNice81Okay, I'm really wanting to add bb rows in to my routine. The thing is I've seen about six million suggestions on how to do them properly. I've seen 90, 70, and 45 degree rows promoted. I've been told they should be to the navel, sternum, and hips. Everybody has a way they say is correct. I'm just looking for a form that is simple and can replace or compliment single arm db rows in my next program. When doing db rows I typically bring my hand up in line with my waist, if that matters. Keep your back straight maintaning the natural curve of the spine, look straight ahead and bend at the knees. Thats the standard posture, you couldnt lift your hands anywhere near your waist when lifting the barbell during backrows, the pulling motion stops once your hands reach the upper thigh area. Leave positive rep for me.
Our 2 posts is all the info you need, enjoy the new routine
Of course you need to see what angle suits you, however you should try and pull in as tight as poss to your ribs cheap trx, squeeze your shoulder blades together at the top and pause. If you can't pause at the top, it's too heavy. Forget listening to the phaggot that tells you to lift to the upper thigh. That's half rom.
Originally Posted by MikeNice81Okay, I'm really wanting to add bb rows in to my routine. The thing is I've seen about six million suggestions on how to do them properly. I've seen 90, 70, and 45 degree rows promoted. I've been told they should be to the navel, sternum, and hips. Everybody has a way they say is correct. Any of them is fine. Different angles will shift the emphasis to different portions of the back. That being said, for best results find the one you are most comfortable with, stick to it and progress. Originally Posted by MikeNice81I'm just looking for a form that is simple and can replace or compliment single arm db rows in my next program. When doing db rows I typically bring my hand up in line with my waist, if that matters. Any form of horizontal pulling movement will have a huge carryover to another horizontal pulling movement. If you want, you can just mimic the DB Press form, except you can't hammer grip the bar lol(if that's how you perform a DB Row).Most importantly you want to pull with your elbows and shoulder blades not your hands. IOW, Imagine pulling your elbows and shoulder blades toward the ceiling.
Originally Posted by ProrasoKeep your back straight maintaning the natural curve of the spine, look straight ahead and bend at the knees. Thats the standard posture, you couldnt lift your hands anywhere near your waist when lifting the barbell during backrows, the pulling motion stops once your hands reach the upper thigh area. Leave positive rep for me. i lol'd pretty hard at this... "keep your back straight maintaning the natural curve of the spine, look straight ahead" please do not listen to this idiot, if u are in a bent over row position, and u look straight ahead of u, your spine will not be in a natural position, apparently he doesnt consider anything above the lumbar spine, part of your spine.... look at the floor ahead of you. and as stated above, do not pull it to your upper thigh, i don't know where on earth this kid learned this sh*t but its pretty funny. I personally pull it to my belly area, but thats only because i have plenty of other pulls in other ranges. if you have a tendency to pull seated rows really low, then do ur barbell rows a little higher. Pull at the elbows, not the hands, and act like your putting your shoulder blades in your back pockets trx equipment, rotate them downward and back as you make the pull.
The right way is the way that works for you. There's countless ways to do it. You need to do it the way that you can feel the muscles being stimulated the most. The only way to know is to experiment until you get it right.
Originally Posted by cparrott133i lol'd pretty hard at this... "keep your back straight maintaning the natural curve of the spine, look straight ahead" please do not listen to this idiot, if u are in a bent over row position, and u look straight ahead of u, your spine will not be in a natural position, apparently he doesnt consider anything above the lumbar spine, part of your spine.... look at the floor ahead of you. and as stated above, do not pull it to your upper thigh, i don't know where on earth this kid learned this sh*t but its pretty funny. I personally pull it to my belly area, but thats only because i have plenty of other pulls in other ranges. if you have a tendency to pull seated rows really low, then do ur barbell rows a little higher. Pull at the elbows, not the hands, and act like your putting your shoulder blades in your back pockets, rotate them downward and back as you make the pull. ^^ALL of this^^ Especially the part about the previous idiot.--Mike
Originally Posted by cparrott133i lol'd pretty hard at this... "keep your back straight maintaning the natural curve of the spine, look straight ahead" please do not listen to this idiot, if u are in a bent over row position, and u look straight ahead of u, your spine will not be in a natural position, apparently he doesnt consider anything above the lumbar spine, part of your spine.... look at the floor ahead of you. . ^^^THIS! You must keep your head/neck in line with the rest of your spine. Looking straight ahead only cranes the neck when your body is bent over.
I suggest you use one of the station where you can lied frontward on it, so you don't have to worry too much about hurting your lower back and you can focus more on the actual movement. there is no need to expose your lower back to injury when you don't have to, there are exercises for it. You should consider Deadlift if you really want to hit your back (as well of all the rest of your body), anyway your call, experiment and find out what's provide you with the best results that's what it's all about just keep doing it smartly and look for advice like you did.
Originally Posted by yanboulayI suggest you use one of the station where you can lied frontward on it the human trainer, so you don't have to worry too much about hurting your lower back and you can focus more on the actual movement trx suspension trainer pro pack. there is no need to expose your lower back to injury when you don't have to, there are exercises for it. You should consider Deadlift if you really want to hit your back (as well of all the rest of your body), anyway your call, experiment and find out what's provide you with the best results that's what it's all about just keep doing it smartly and look for advice like you did. i feel like it's very hard to injure your lower back doing rows unless you're using a weight that is wayyy too heavy, or using insane amounts of momentum
Totally agree with the advice of not looking up and forward. Was doing that today and it caused pain in back my neck and upper back. Felt much better once I looked toward the floor a few feet ahead of me.
Originally Posted by DivaJanaDivaJana Join date feb. 2013-posts 2127Mind-blown
Originally Posted by HarryFlashmanOf course you need to see what angle suits you, however you should try and pull in as tight as poss to your ribs trx fitness, squeeze your shoulder blades together at the top and pause. If you can't pause at the top, it's too heavy. Forget listening to the phaggot that tells you to lift to the upper thigh. That's half rom. The back muscles lock out once your wrists reach the upper thigh level during barbell backrows you punk phaggot, thats the full rep you deformed looking back retard trx bands for sale.
Originally Posted by MikeNice81Okay, I'm really wanting to add bb rows in to my routine. The thing is I've seen about six million suggestions on how to do them properly. I've seen 90, 70, and 45 degree rows promoted. I've been told they should be to the navel, sternum, and hips. Everybody has a way they say is correct. I'm just looking for a form that is simple and can replace or compliment single arm db rows in my next program. When doing db rows I typically bring my hand up in line with my waist, if that matters. Everybody always has a way they say is correct. To learn anything about fitness, you have to figure out who to listen to based on who sounds like an idiot. Once you've ignored the idiots, compare the remaining advice with what little you might know from your own personal experience and your own personal common sense. Once you've done that, if the advice still isn't clear, you might have to run your own experiments, playing the role of scientist and test subject. Through some combination of these things, you should have a pretty good idea of which advice is right in the end.Or you could keep a flat back, take a wide grip (about 1" inside your bench press grip), bend at the hips until you're nearly horizontal (maybe 20 degrees above horizontal), retract the scapulae, and row the bar to your upper abs, focusing on the contraction in your back muscles and thinking of your hands as passive hooks that hang from your elbows suspension trainer. Because that's how I do them. Unless you think I'm one of the idiots, or if this doesn't fit well with your personal experience.-Andrew
Easy, just search for Dorians videis and tips, you cant go wrong. Also Ronnie in Unbelievable, its on youtube, but id suggest not stretching too far down and using as much momentum untill your core stability and lower back us strong.Retract shoulders, pinch shoulder blades to gether, keep back flat or arched. All this is on all of the back movement advices and is standard. Also practice pullling with your lats using your arms as hooks. And focus on retracting your shoulders otherwise you wont stimulate the lats. And keep the angle steepish upwards of 45, more power, more weight, more muscle. You wont get an exact method for yourself from anyone, but the basics are here plus two good examples from two of the best pros ever.There ive solved your row worries.Edit- check ronnies first training vid on youtube. Great row form.
thank you everybody. There are a ton of people to rep in here. I'm on recharge, but I will get you guys. Thanks for recommending Dorrian Yates' videos. It all makes sense now.

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ythz 晶晶 a mis à jour: Beginner's Guide: 6 Basic Compound Lifts, and How to do ThemThe core of any good [...]

Wed, 19 Jun 2013 07:07:39 +0000

ythz 晶晶 a mis à jour: Beginner's Guide: 6 Basic Compound Lifts, and How to do ThemThe core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of bobybuilding, the cornerstone of hypertrophy, the mecca of mass, the.... well, you get the idea. Must you do all of these? No. Nothing is a "must". But instead of wasting countless hours doing 45 degree back hyper-extensions, concentration curls, and pec-dec flyes, you should try these first. If you do these as the core of your workout you can, and you will, get bigger and stronger - faster. Now, without further ado, let's meet these monsters of muscle....1. Squats:Most people begin with the Back Squat, and therefore that's what we'll focus on here. Start with this one, and then later you can move on to Front Squats, Hack Squats, Box Squats, one-legged hungarian death squats, or whatever floats your boat.The Back Squat: - Your lower back should maintain a natural curve inward throughout the movement. Do not "bend over" and arch your back or you risk a back injury. - Go as deep as your flexibility allows. Ideally, you will squat until your thighs are below parallel to the floor. But if you lack the proper degree of flexibility, going deeper causes your hips to tuck in under you and your back to round. If this is the case, then go as deep as you can while maintaining a proper curve to your spine. Work on hip flexibility to allow you to squat progressively deeper. - Good form is key. Do not use a weight which you cannot handle with proper form. If your form is compromised, drop the weight until you can maintain good form.- Your knees should point the same direction as your toes throughout the entire movement.- Have someone watch you squat and critique your form until you are sure you are doing this exercise correctly. There are many threads on bb.com about squatting - so do your research.For more information: http://www.exrx.net/WeightExercises/...s/BBSquat.html/showpo...77&postcount=5 <-- Read this!2. Deadlift:Like Squats, there are many forms of the deadlift. The basic form is presented here, but there are also Stiff-Legged Deadlifts, Romanian Deadlifts, and Casket Deadlifts for your uncle Joe (just kidding on the last one).First: Read the Sticky! /showth...hp?t=112127931The Basic Deadlift:Tips:- Like the squat, make sure you maintain a natural curve in your back. Do not bend over and round your back or your risk an injury.- The barbell should remain close to your legs through the entire movement. You don't have to drag it along your shins like a cheese-grater (unless you want the street cred), but it should remain in light contact over very near your legs.- For heavy weights it is very helpful to use an overhand-underhand grip on the barbell. (One hand grips overhand, one hand grips underhand). This will help keep the barbell from rolling out of your hands. If you are a wimp, then feel free to use straps. For More Information: http://www.exrx.net/WeightExercises/...BDeadlift.html/showpo...9&postcount=11 <-- Read this!3. Bench Press:The bench press is everyone's favorite exercise [url=http://www.protrx-training.net/]trx fitness[/url]. Those who claim it's not are lying. Do this one, if for no other reason than to be able to answer the perennial gym favorite: "How much do you bench?". FYI, I think damn near everyone does this exercise "incorrectly" to some degree. I know I do. The Bench Press:Basic Form:More Advanced Tutorial:Tips:- Use a weight you can control. Do not "bounce" the bar off your chest.- Do not allow your elbows to flare outward so that your upper arms are perpendicular to your body. They should be "tucked in" toward your body at an angle. - Do some research on this one too, since it's easy to do this exercise incorrectly. Generally, you'll be fine, but some form issues can cause RC (rotator cuff) injuries, especially at higher weights.- You can also substitute Dumbbell bench presses. These allow you to work your stabilizers, and allow you more freedom to move your arms in a natural path - use these especially if you have shoulder issues with barbell bench pressing.For More Information: http://www.exrx.net/WeightExercises/...enchPress.html/showpo...07&postcount=9 <-- Read this!4. RowsTo fully work your back, you need a mass-building rowing exercise. Bent-Over Barbell Rows, T-Bar Rows, or Dumbell Rows are staples.Bent-Over Barbell Row:T-Bar Row:Dumbell Row:http://www.exrx.net/WeightExercises/...ntOverRow.htmlTips:- For most rowing exercises, it helps to visualize your hands as hooks and think about pulling your arm backward from your elbow. You want to minimize the involvement of the bicep, and instead concentrate on contracting your back. - Generally speaking, think of pulling the weight upward to your hip joint or lower abdomen. In the basic form of the exercises you aren't pulling to your chest. For More Information:/showpo...9&postcount=15 <-- Read this!5. Pullups & Chinups:Pullups (palms facing away) and Chinups (palms facing toward you), are also good mass-building exercises for your back. We all know how to do these from grade school (along with the Flex-arm-hang, right?) There's not a lot of mystery here. Grab a bar and pull yourself up. If you can't do a pullup/chinup (or can't do many), place a chair under the bar and put one foot on the chair. As you pull yourself up, use your leg to assist you. When you reach the top, stop assisting yourself and lower yourself using just your arms.Think about bringing the bar to your chest (not just eye level) [url=http://www.protrx-training.net/newtrx-force-kit-tactical-p-53.html]trx force kit[/url], and lean back slightly at the top of the movement. Don't swing your body, or "kip" yourself up with your hips. Use slow, controlled movements.Once these become easy to do with just body weight, you can do them weighted with a dip belt, or with a dumbell between your feet. (Or small children hanging from you). For More Information: http://www.exrx.net/WeightExercises/.../WtPullup.html/showpo...9&postcount=19 <-- Read this!6. Military Press / Overhead Press:The Overhead barbell press or Military Press (the Military Press is a specific version of an Overhead press) are usually referred to interchangeably. The Overhead press can be done seated or standing - your preference. The Overhead Press:Basic Form:http://www.exrx.net/WeightExercises/...taryPress.htmlFurther Instruction:Tips:- Overhead presses can be done standing, seated, with a barbell, or with Dumbells. There are numerous variants including Arnold presses.- Keep the weight directly over the shoulders. As you drive the weight upward for a standing overhead press, think about moving your upper body forward under the weight.- I like to place one foot forward and one rearward instead of just having them side by side. I find this helps with balance.- Like everything else, keep a natural curve in your back.Notes & Final Thoughts:1. The videos I chose are ones I could find without wasting my entire day. I'm sure there are better ones, but these should give the basic idea of proper form. If you have a better one, please feel free to post it. 2. This is meant to be a guide for beginners', outlining the basic lifts, how to do them, and general form tips as a starting point. It's not an academic dissertation on the most advanced forms and techniques. If you have your own tips, videos, or reference material on any of these exercises, feel free to post them.3. If you want to know which muscles each exercise works, follow the http://www.exrx.net link.4. There is a great degree of variation and subtlety that can be incorporated into each of these lifts. However, I would suggest learning the basic form first - and correctly. 5. Start with a weight you know you can handle, and progress upward steadily workout to workout. There is no need to "ego" lift and just throw as much weight on the bar as you can handle. This often leads to form errors and injuries.Good starting programs which incorporate these lifts:All Pro's Beginners' Routine: /showthread.php?t=4195843Rippetoe Starting Strength: /showthread.php?t=998224Madcows: http://madcow.hostzi.com/5x5_Program/Linear_5x5.htmAlso see this thread: /showth...hp?t=115643271^ If you are serious about learning barbell training [url=http://www.protrx-training.net/]trx straps[/url], read these threads ^Acknowledgments: Thanks to AllPro, N@tural1, kethnaab, Kiknskreem, and others who have taken time to compile information referenced here.
Wow strong spoon feeding!lol I kid. Nice thread (yet again).
Originally Posted by VoxExMachinaThe core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of bobybuilding, the cornerstone of hypertrophy, the mecca of mass, the.... well, you get the idea. Must you do all of these? No. Nothing is a "must". But instead of wasting countless hours doing 45 degree back hyper-extensions, concentration curls, and pec-dec flyes, you should try these first. If you do these as the core of your workout you can, and you will, get bigger and stronger - faster. Now, without further ado, let's meet these monsters of muscle....1. Squats:Most people begin with the Back Squat, and therefore that's what we'll focus on here. Start with this one, and then later you can move on to Front Squats, Hack Squats, Box Squats [url=http://www.protrx-training.net/]cheap trx[/url], one-legged hungarian death squats, or whatever floats your boat.The Back Squat: - Your lower back should maintain a natural curve inward throughout the movement. Do not "bend over" and arch your back or you risk a back injury. - Go as deep as your flexibility allows. Ideally, you will squat until your thighs are below parallel to the floor. But if you lack the proper degree of flexibility, going deeper causes your hips to tuck in under you and your back to round. If this is the case, then go as deep as you can while maintaining a proper curve to your spine. Work on hip flexibility to allow you to squat progressively deeper. - Good form is key. Do not use a weight which you cannot handle with proper form. If your form is compromised [url=http://www.protrx-training.net/]trx suspension trainer[/url], drop the weight until you can maintain good form.- Your knees should point the same direction as your toes throughout the entire movement.- Have someone watch you squat and critique your form until you are sure you are doing this exercise correctly. There are many threads on bb.com about squatting - so do your research.For more information: http://www.exrx.net/WeightExercises/...s/BBSquat.html/showpo...77&postcount=5 <-- Read this!2. Deadlift:Like Squats, there are many forms of the deadlift. The basic form is presented here, but there are also Stiff-Legged Deadlifts, Romanian Deadlifts, and Casket Deadlifts for your uncle Joe (just kidding on the last one).First: Read the Sticky! /showth [url=http://www.protrx-training.net/]trx bands[/url]...hp?t=112127931The Basic Deadlift:Tips:- Like the squat, make sure you maintain a natural curve in your back. Do not bend over and round your back or your risk an injury.- The barbell should remain close to your legs through the entire movement. You don't have to drag it along your shins like a cheese-grater (unless you want the street cred), but it should remain in light contact over very near your legs.- For heavy weights it is very helpful to use an overhand-underhand grip on the barbell. (One hand grips overhand, one hand grips underhand). This will help keep the barbell from rolling out of your hands. If you are a wimp, then feel free to use straps. For More Information: http://www.exrx.net/WeightExercises/...BDeadlift.html/showpo...9&postcount=11 <-- Read this!3. Bench Press:The bench press is everyone's favorite exercise. Those who claim it's not are lying. Do this one, if for no other reason than to be able to answer the perennial gym favorite: "How much do you bench?". FYI, I think damn near everyone does this exercise "incorrectly" to some degree. I know I do. The Bench Press:Basic Form:More Advanced Tutorial:Tips:- Use a weight you can control. Do not "bounce" the bar off your chest.- Do not allow your elbows to flare outward so that your upper arms are perpendicular to your body. They should be "tucked in" toward your body at an angle. - Do some research on this one too, since it's easy to do this exercise incorrectly. Generally, you'll be fine, but some form issues can cause RC (rotator cuff) injuries, especially at higher weights.- You can also substitute Dumbbell bench presses. These allow you to work your stabilizers, and allow you more freedom to move your arms in a natural path - use these especially if you have shoulder issues with barbell bench pressing.For More Information: http://www.exrx.net/WeightExercises/...enchPress.html/showpo...07&postcount=9 <-- Read this!4. RowsTo fully work your back, you need a mass-building rowing exercise. Bent-Over Barbell Rows, T-Bar Rows, or Dumbell Rows are staples.Bent-Over Barbell Row:T-Bar Row:Dumbell Row:http://www.exrx.net/WeightExercises/...ntOverRow.htmlTips:- For most rowing exercises, it helps to visualize your hands as hooks and think about pulling your arm backward from your elbow. You want to minimize the involvement of the bicep, and instead concentrate on contracting your back. - Generally speaking, think of pulling the weight upward to your hip joint or lower abdomen. In the basic form of the exercises you aren't pulling to your chest. For More Information:/showpo...9&postcount=15 <-- Read this!5. Pullups & Chinups:Pullups (palms facing away) and Chinups (palms facing toward you), are also good mass-building exercises for your back. We all know how to do these from grade school (along with the Flex-arm-hang, right?) There's not a lot of mystery here. Grab a bar and pull yourself up. If you can't do a pullup/chinup (or can't do many), place a chair under the bar and put one foot on the chair. As you pull yourself up, use your leg to assist you. When you reach the top, stop assisting yourself and lower yourself using just your arms.Think about bringing the bar to your chest (not just eye level), and lean back slightly at the top of the movement. Don't swing your body, or "kip" yourself up with your hips. Use slow, controlled movements.Once these become easy to do with just body weight, you can do them weighted with a dip belt, or with a dumbell between your feet. (Or small children hanging from you). For More Information: http://www.exrx.net/WeightExercises/.../WtPullup.html/showpo...9&postcount=19 <-- Read this!6. Military Press / Overhead Press:The Overhead barbell press or Military Press (the Military Press is a specific version of an Overhead press) are usually referred to interchangeably. The Overhead press can be done seated or standing - your preference. The Overhead Press:Basic Form:http://www.exrx.net/WeightExercises/...taryPress.htmlFurther Instruction:Tips:- Overhead presses can be done standing, seated, with a barbell, or with Dumbells. There are numerous variants including Arnold presses.- Keep the weight directly over the shoulders. As you drive the weight upward for a standing overhead press, think about moving your upper body forward under the weight.- I like to place one foot forward and one rearward instead of just having them side by side. I find this helps with balance.- Like everything else, keep a natural curve in your back.Notes & Final Thoughts:1. The videos I chose are ones I could find without wasting my entire day. I'm sure there are better ones, but these should give the basic idea of proper form. If you have a better one, please feel free to post it. 2. This is meant to be a guide for beginners', outlining the basic lifts, how to do them, and general form tips as a starting point. It's not an academic dissertation on the most advanced forms and techniques. If you have your own tips, videos, or reference material on any of these exercises, feel free to post them.3. If you want to know which muscles each exercise works, follow the http://www.exrx.net link.4. There is a great degree of variation and subtlety that can be incorporated into each of these lifts. However, I would suggest learning the basic form first - and correctly. 5. Start with a weight you know you can handle, and progress upward steadily workout to workout. There is no need to "ego" lift and just throw as much weight on the bar as you can handle. This often leads to form errors and injuries.Good starting programs which incorporate these lifts:All Pro's Beginners' Routine: /showthread.php?t=4195843Rippetoe Starting Strength: /showthread.php?t=998224Madcows: http://www.geocities.com/elitemadcow...nts_thread.htmAlso see this thread: /showth...hp?t=115643271^ If you are serious about learning barbell training, read these threads ^Acknowledgments: Thanks to AllPro, N@tural1, kethnaab, and others who have taken time to compile information referenced here. i like these info.
Stickyalso, as far as the squat goes Squat Rx on youtube helped me alot.
Originally Posted by djansenStickyalso, as far as the squat goes Squat Rx on youtube helped me alot. ^ This.Squat Rx rules.
haha i love the press one "you can leg press......but thats gay"
Good stuff Vox.what no videos on how to do a leg press or a lat pulldown?
I want to kick you in the face for that shoulder press video. Another good collaborative post Vox, too bad it will fall on deaf newb ears.
That's a good compilation of exercise info, Vox. Also, good on ya for including the link to kiknskreem's deadlift tutorial. Man, to have had a resource like this back when I was a noob. It would have easily saved me 6 months of fumbling around in the dark, trying to figure this stuff out on my own.
Originally Posted by chazzy1864too bad it will fall on deaf newb ears. this. but good job trying to explain proper form for the exercises from just a few points. thats hard to do. oh and maybe you should address the low bar and high bar positions for squat. just to be clear to new guys.
Originally Posted by VoxExMachinaThe core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of bobybuilding, the cornerstone of hypertrophy, the mecca of mass, the.... well, you get the idea. Must you do all of these? No. Nothing is a "must". But instead of wasting countless hours doing 45 degree back hyper-extensions, concentration curls, and pec-dec flyes, you should try these first. If you do these as the core of your workout you can, and you will, get bigger and stronger - faster. Now, without further ado, let's meet these monsters of muscle....1. Squats:Most people begin with the Back Squat, and therefore that's what we'll focus on here. Start with this one, and then later you can move on to Front Squats [url=http://www.protrx-training.net/]suspension trainer[/url], Hack Squats, Box Squats, one-legged hungarian death squats, or whatever floats your boat.The Back Squat: - Your lower back should maintain a natural curve inward throughout the movement. Do not "bend over" and arch your back or you risk a back injury. - Go as deep as your flexibility allows. Ideally, you will squat until your thighs are below parallel to the floor. But if you lack the proper degree of flexibility, going deeper causes your hips to tuck in under you and your back to round. If this is the case, then go as deep as you can while maintaining a proper curve to your spine. Work on hip flexibility to allow you to squat progressively deeper. - Good form is key. Do not use a weight which you cannot handle with proper form. If your form is compromised, drop the weight until you can maintain good form.- Your knees should point the same direction as your toes throughout the entire movement.- Have someone watch you squat and critique your form until you are sure you are doing this exercise correctly. There are many threads on bb.com about squatting - so do your research.For more information: http://www.exrx.net/WeightExercises/...s/BBSquat.html/showpo...77&postcount=5 <-- Read this!2. Deadlift:Like Squats, there are many forms of the deadlift. The basic form is presented here, but there are also Stiff-Legged Deadlifts, Romanian Deadlifts, and Casket Deadlifts for your uncle Joe (just kidding on the last one).First: Read the Sticky! /showth...hp?t=112127931The Basic Deadlift:Tips:- Like the squat, make sure you maintain a natural curve in your back. Do not bend over and round your back or your risk an injury.- The barbell should remain close to your legs through the entire movement. You don't have to drag it along your shins like a cheese-grater (unless you want the street cred), but it should remain in light contact over very near your legs.- For heavy weights it is very helpful to use an overhand-underhand grip on the barbell. (One hand grips overhand, one hand grips underhand). This will help keep the barbell from rolling out of your hands. If you are a wimp, then feel free to use straps. For More Information: http://www.exrx.net/WeightExercises/...BDeadlift.html/showpo...9&postcount=11 <-- Read this!3. Bench Press:The bench press is everyone's favorite exercise. Those who claim it's not are lying. Do this one, if for no other reason than to be able to answer the perennial gym favorite: "How much do you bench?". FYI, I think damn near everyone does this exercise "incorrectly" to some degree. I know I do. The Bench Press:Basic Form:More Advanced Tutorial:Tips:- Use a weight you can control. Do not "bounce" the bar off your chest.- Do not allow your elbows to flare outward so that your upper arms are perpendicular to your body. They should be "tucked in" toward your body at an angle. - Do some research on this one too, since it's easy to do this exercise incorrectly. Generally, you'll be fine, but some form issues can cause RC (rotator cuff) injuries, especially at higher weights.- You can also substitute Dumbbell bench presses. These allow you to work your stabilizers, and allow you more freedom to move your arms in a natural path - use these especially if you have shoulder issues with barbell bench pressing.For More Information: http://www.exrx.net/WeightExercises/...enchPress.html/showpo...07&postcount=9 <-- Read this!4. RowsTo fully work your back, you need a mass-building rowing exercise. Bent-Over Barbell Rows, T-Bar Rows, or Dumbell Rows are staples.Bent-Over Barbell Row:T-Bar Row:Dumbell Row:http://www.exrx.net/WeightExercises/...ntOverRow.htmlTips:- For most rowing exercises, it helps to visualize your hands as hooks and think about pulling your arm backward from your elbow. You want to minimize the involvement of the bicep, and instead concentrate on contracting your back. - Generally speaking, think of pulling the weight upward to your hip joint or lower abdomen. In the basic form of the exercises you aren't pulling to your chest. For More Information:/showpo...9&postcount=15 <-- Read this!5. Pullups & Chinups:Pullups (palms facing away) and Chinups (palms facing toward you), are also good mass-building exercises for your back. We all know how to do these from grade school (along with the Flex-arm-hang, right?) There's not a lot of mystery here. Grab a bar and pull yourself up. If you can't do a pullup/chinup (or can't do many), place a chair under the bar and put one foot on the chair. As you pull yourself up, use your leg to assist you. When you reach the top, stop assisting yourself and lower yourself using just your arms.Think about bringing the bar to your chest (not just eye level), and lean back slightly at the top of the movement. Don't swing your body, or "kip" yourself up with your hips. Use slow, controlled movements.Once these become easy to do with just body weight, you can do them weighted with a dip belt, or with a dumbell between your feet. (Or small children hanging from you). For More Information: http://www.exrx.net/WeightExercises/.../WtPullup.html/showpo...9&postcount=19 <-- Read this!6. Military Press / Overhead Press:The Overhead barbell press or Military Press (the Military Press is a specific version of an Overhead press) are usually referred to interchangeably. The Overhead press can be done seated or standing - your preference. The Overhead Press:Basic Form:http://www.exrx.net/WeightExercises/...taryPress.htmlFurther Instruction:Tips:- Overhead presses can be done standing, seated, with a barbell, or with Dumbells. There are numerous variants including Arnold presses.- Keep the weight directly over the shoulders. As you drive the weight upward for a standing overhead press, think about moving your upper body forward under the weight.- I like to place one foot forward and one rearward instead of just having them side by side. I find this helps with balance.- Like everything else, keep a natural curve in your back.Notes & Final Thoughts:1. The videos I chose are ones I could find without wasting my entire day. I'm sure there are better ones, but these should give the basic idea of proper form. If you have a better one, please feel free to post it. 2. This is meant to be a guide for beginners', outlining the basic lifts, how to do them, and general form tips as a starting point. It's not an academic dissertation on the most advanced forms and techniques. If you have your own tips, videos, or reference material on any of these exercises, feel free to post them.3. If you want to know which muscles each exercise works, follow the http://www.exrx.net link.4. There is a great degree of variation and subtlety that can be incorporated into each of these lifts. However, I would suggest learning the basic form first - and correctly. 5. Start with a weight you know you can handle, and progress upward steadily workout to workout. There is no need to "ego" lift and just throw as much weight on the bar as you can handle. This often leads to form errors and injuries.Good starting programs which incorporate these lifts:All Pro's Beginners' Routine: /showthread.php?t=4195843Rippetoe Starting Strength: /showthread.php?t=998224Madcows: http://www.geocities.com/elitemadcow...nts_thread.htmAlso see this thread: /showth...hp?t=115643271^ If you are serious about learning barbell training, read these threads ^Acknowledgments: Thanks to AllPro, N@tural1, kethnaab, and others who have taken time to compile information referenced here. in case anyone missed it the first time
this should be stickied once you've added in pec dec and bicep curls
Bee-You-Emm-Pee
Posting so I remember to rep you tomorrow.Thanks for making this place not suck.
Originally Posted by ironwill2008Bee-You-Emm-Pee ^ That.
Once again, Vox, you've outdone yourself.Asking the Mods to "Sticky" this and make EVERY newb to this forum READ IT TWICE before being allowed to post.Seriously.Great stuff, very simple, easy to follow, and rep-worthy by all, including yours truly when I can rep you again.
I say sticky this, and unsticky Uncle Ben's post. It will just require a concerted effort of the vets around here to bump Vox's and Ben's threads to help the newbies out. This can be stickied so we can just quickly link to it, like we do with the exrx and deadlift 101 threads.
Originally Posted by chazzy1864I say sticky this, and unsticky Uncle Ben's post. LOL....I agree.The information presented here "trumps" that thread by a large margin imo.
Vox deserves to be mod repped by the way.
Agreed. Vox should be Mod-repped..........and Lucifer GANG-NEGGED!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!(Just kidding on the Lucifer deal!)
Should def. be stickied... I've been "lifting" for years, didn't start making real progress until I incorporated these lifts into my workouts
Originally Posted by SquatTilYouDropLOL....I agree.The information presented here "trumps" that thread by a large margin imo. Well I also say it, because this is an informative "exercise" thread. The other two are simply for the newbs to not be such giant tool bags. Newbs don't read the "don't be a tool bag" thread when it is stickied. So if we bump it, they might see it. This will just be easier to find for us, so we can spoon feed the newbs without wasting our (un)precious time.
Originally Posted by GuyJinAgreed. Vox should be Mod-repped..........and Lucifer GANG-NEGGED!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!Just kidding on the Lucifer deal!) Whoops, I didn't scroll fast enough. My bad DL.
Nice info.
Originally Posted by -LuciferWow strong spoon feeding!lol I kid. Nice thread (yet again). Thanks. Yeah, it's a bit of spoon feeding, but I actually wish someone had given me some sort of primer back when I started lifting [url=http://www.protrx-training.net/trx-suspension-trainer-pro-pack-p-48.html]trx pro pack[/url]. Originally Posted by pFuzzzGood stuff Vox.what no videos on how to do a leg press or a lat pulldown? That will be in my next post: "Exercises you don't need (but can do if you really want to)". Originally Posted by ironwill2008That's a good compilation of exercise info, Vox. Also, good on ya for including the link to kiknskreem's deadlift tutorial. Man, to have had a resource like this back when I was a noob. It would have easily saved me 6 months of fumbling around in the dark, trying to figure this stuff out on my own. I hear you, Will. Like you, I had to learn a lot of things the hard way, and actually gave up on some of these exercises for a long time since I wasn't doing them correctly and therefore didn't see the benefit. Originally Posted by jgrubethis. but good job trying to explain proper form for the exercises from just a few points. thats hard to do. oh and maybe you should address the low bar and high bar positions for squat. just to be clear to new guys. I actually started to detail the different kinds of squats, variants on bar position, etc. and then realized that I'd be better off detailing the basics and give people a place to start their research. Too much detail is more likely to intimidate a beginner than to spur their interest, IMO. I would definitely suggest anyone use this only as a starting point, however. Try all these exercises, and then keep seeking out new information as they continue so they can learn the variants and finer points of form. Originally Posted by GuyJinOnce again, Vox, you've outdone yourself.Asking the Mods to "Sticky" this and make EVERY newb to this forum READ IT TWICE before being allowed to post.Seriously.Great stuff, very simple, easy to follow, and rep-worthy by all, including yours truly when I can rep you again. Thanks, GuyJin. That's what comes from being sick over the Labor Day weekend. I figured if I was going to have to skip a workout or two, then maybe it would be worth it to put together something "useful".
Originally Posted by VoxExMachinaI would definitely suggest anyone use this only as a starting point, however. Try all these exercises, and then keep seeking out new information as they continue so they can learn the variants and finer points of form. to be fair, there would be absolutely nothing wrong with a beginner program that incorporated only these 6 exercises and nothing else. My workouts now don't really have much else in there.
Good info in there. Nice post.
Don't hate me if you don't agree, but wouldn't it be a good idea to put dips on that list? Otherwise a really good post!
Originally Posted by chazzy1864I want to kick you in the face for that shoulder press video. haha why?
Originally Posted by VoxExMachinaI actually started to detail the different kinds of squats, variants on bar position, etc. and then realized that I'd be better off detailing the basics and give people a place to start their research. Too much detail is more likely to intimidate a beginner than to spur their interest, IMO. I agree completely. The basics are plenty enough info for newbs. If any of them are still training after 3 months, then they're probably interested enough to do some research on their own, and may actually benefit from some additional details. I see much posting by skinny kids, asking about minor details of training that even a Pro wouldn't be bothered with. Over-thinking seems to be the order of the day on this, and other forums on this site.It isn't rocket science, people. Train. Eat. Rest. Repeat.

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ythz 晶晶 a mis à jour: Body Building ExercisesOriginally Posted by VoxExMachinaSquatting Details Thank you! Well written and thorough. Have delivered [...]

Wed, 19 Jun 2013 07:06:19 +0000

ythz 晶晶 a mis à jour:
Body Building ExercisesOriginally Posted by VoxExMachinaSquatting Details Thank you! Well written and thorough. Have delivered invisible reps.
The best exercise for the chest has to be the bench press. There are some variations you can do like an incline bench press which will put more emphasis on the upper chest and shoulders; or the decline bench press which targets the lower chest and triceps.
My brother and I have always squatted using a low end squat/bench rack, since we can't afford a power cage for our garage, and it's worked fine with 300lb loads and I also tested 400lb on it and it held it fine. It sucks for benching though...
This actually helped me out alot thanks brahh!!
Here is an excellent article on Squat depth and how to increase depth safely:http://www.t-nation.com/free_online_...a_deeper_squat
Does anyone have advice for keeping the knees safe/keeping the hamstrings tight in a high bar squat? I'm pretty sure not maintaining the latter is causing the former for me. Thanks.
Originally Posted by ZeezprahDoes anyone have advice for keeping the knees safe/keeping the hamstrings tight in a high bar squat? I'm pretty sure not maintaining the latter is causing the former for me rip 60 sale. Thanks. Why do you think you aren't keeping your knees safe?
Originally Posted by Farley1324Why do you think you aren't keeping your knees safe? Sometimes I get discomfort/pain in my knees. Again, I think it's to do with me not being tight enough in the bottom, mainly my hamstrings, since I've always heard and read that that's commonly what happens when someone goes deep, and is how it feels to me.
Originally Posted by ZeezprahSometimes I get discomfort/pain in my knees. Again, I think it's to do with me not being tight enough in the bottom, mainly my hamstrings, since I've always heard and read that that's commonly what happens when someone goes deep, and is how it feels to me. Your knees probably aren't bothering you from anything related to going "too deep".It is usually from your knees collapsing in and/or your weight shifting forward to the balls of your feet accompanied by your knees going far ahead of your toes
Originally Posted by Farley1324Your knees probably aren't bothering you from anything related to going "too deep" trx system.It is usually from your knees collapsing in and/or your weight shifting forward to the balls of your feet accompanied by your knees going far ahead of your toes Pain/discomfort shifted today more to my calves, around the sides and back. I've got lifting shoes, and I make a conscious effort to keep my knees out the whole time. Gonna foam roll the sh!t out of them today and see how it helps.
Do many of you guys subscribe to squatting and using hip drive a lot?
Can someone please elaborate, to squat Olympic style aka ATG, i should break at the knees? Should i also not sit back but straight down?
Originally Posted by nainchikCan someone please elaborate trx suspension trainer pro pack, to squat Olympic style aka ATG, i should break at the knees? Should i also not sit back but straight down? Yes. Sit down between your legs and break at the knees.
Once again another great post. Thank you.
Thanks for sharing this information...
Originally Posted by HreetyThanks for sharing this information... Repped you for having the foresight to check out an important "stickie" in this forum first, on your first post. This is not done often enough on this site. Cool beans and good luck!
Wow any way you wanna squat you can squat! Great Thread!
Awesome post OP. Valuable info and Vids - thanks a million.
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Most of the last 30 posts are spam posts by banned members. Any chance a moderator could delete the posts to preserve the integrity of this great thread.
Originally Posted by tropoMost of the last 30 posts are spam posts by banned members. Any chance a moderator could delete the posts to preserve the integrity of this great thread. This! ^^^^Vox - Nice to touch up on some solid tips, thanks for sharing bro. I had some knee injuries that are finally healed (knock on wood) allowing me to start squatting again.
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Originally Posted by boathead this vid helped me loads with setting up trx pro pack. only used the squat rack twice, first time my neck was bruised/ sore after resting the bar on the wrong place. second time was yesterday and no soreness at all today. (joined a new gym with a squat rack you see)after doing squats and stiff leg dead lifts, i really felt a pump in my lower back. is this normal?? i appreciate my back will get a workout in the stiff deads, but this was different than the last few times ive done slds. any thoughts why?
and + 1 on deleting all the spam posts in this thread. some great stuff otherwise
Nice post. It's amazing to look around the gyms and see how many people do squats wrong, or don't do them at all and opt for some other inferior leg exercise. I like the two spotters in the video. That's the right way to spot on squats.
Originally Posted by ctg23this vid helped me loads with setting up. only used the squat rack twice, first time my neck was bruised/ sore after resting the bar on the wrong place. second time was yesterday and no soreness at all today. (joined a new gym with a squat rack you see)after doing squats and stiff leg dead lifts, i really felt a pump in my lower back. is this normal?? i appreciate my back will get a workout in the stiff deads, but this was different than the last few times ive done slds. any thoughts why? You'll feel your back and it's working for sure during squats and deads, but what you're describing sounds like overreaching. Periodize your workouts properly and cycle your intensities. In other words make sure your back is well rested before you hit it hard again. More isn't always better. The right balance is key, and will get you bigger and stronger in the long run.
Great information here, i was really struggling with my squats and found these posts great helping me to correct where i was going wrong.
Any chance anyone can comment on my squat form?! First and Tird sets or 5x80kg below. Thanks!

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ythz a commenté l'article Evaluation des fanpages de collectivités : dépasser le concours de la plus grande liste de fans

Wed, 19 Jun 2013 07:05:12 +0000

ythz a commenté l'article Evaluation des fanpages de collectivités : dépasser le concours de la plus grande liste de fans Best exercises for abdominal hypertrophy?Everything I have read seems to be people saying to train abs with heavy weight, why wouldn't you train it like any other muscle, etc. Then I found this on another forum: http://forums.steroid.com/lifting-te...-want-abs.htmlThis is the basic routine: Decline Bench Crunches: 1 x FailureHanging Leg Lifts: 1 x FailureHanging Leg Kicks: 1 [...]

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ythz a commenté l'article Déclaration d’amour à mon troll

Wed, 19 Jun 2013 07:04:40 +0000

ythz a commenté l'article Déclaration d’amour à mon troll Beginner's Guide: 6 Basic Compound Lifts, and How to do ThemThe core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of bobybuilding, the cornerstone of hypertrophy, the mecca of mass, the.... well, you get the idea. Must you do all of these? No. Nothing is [...]

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ythz 晶晶 a mis à jour: Beginner's Guide: 6 Basic Compound Lifts, and How to do ThemThe core of any good [...]

Wed, 19 Jun 2013 07:03:43 +0000

ythz 晶晶 a mis à jour:
Beginner's Guide: 6 Basic Compound Lifts, and How to do ThemThe core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of bobybuilding, the cornerstone of hypertrophy, the mecca of mass, the.... well, you get the idea. Must you do all of these? No. Nothing is a "must". But instead of wasting countless hours doing 45 degree back hyper-extensions, concentration curls, and pec-dec flyes, you should try these first. If you do these as the core of your workout you can, and you will, get bigger and stronger - faster. Now, without further ado, let's meet these monsters of muscle....1. Squats:Most people begin with the Back Squat, and therefore that's what we'll focus on here. Start with this one, and then later you can move on to Front Squats, Hack Squats, Box Squats, one-legged hungarian death squats, or whatever floats your boat.The Back Squat: - Your lower back should maintain a natural curve inward throughout the movement. Do not "bend over" and arch your back or you risk a back injury. - Go as deep as your flexibility allows. Ideally, you will squat until your thighs are below parallel to the floor. But if you lack the proper degree of flexibility, going deeper causes your hips to tuck in under you and your back to round. If this is the case, then go as deep as you can while maintaining a proper curve to your spine. Work on hip flexibility to allow you to squat progressively deeper. - Good form is key. Do not use a weight which you cannot handle with proper form. If your form is compromised, drop the weight until you can maintain good form.- Your knees should point the same direction as your toes throughout the entire movement.- Have someone watch you squat and critique your form until you are sure you are doing this exercise correctly. There are many threads on bb.com about squatting - so do your research.For more information: http://www.exrx.net/WeightExercises/...s/BBSquat.html/showpo...77&postcount=5 <-- Read this!2. Deadlift:Like Squats, there are many forms of the deadlift. The basic form is presented here, but there are also Stiff-Legged Deadlifts, Romanian Deadlifts, and Casket Deadlifts for your uncle Joe (just kidding on the last one).First: Read the Sticky! /showth...hp?t=112127931The Basic Deadlift:Tips:- Like the squat, make sure you maintain a natural curve in your back. Do not bend over and round your back or your risk an injury.- The barbell should remain close to your legs through the entire movement. You don't have to drag it along your shins like a cheese-grater (unless you want the street cred), but it should remain in light contact over very near your legs.- For heavy weights it is very helpful to use an overhand-underhand grip on the barbell. (One hand grips overhand, one hand grips underhand). This will help keep the barbell from rolling out of your hands. If you are a wimp, then feel free to use straps. For More Information: http://www.exrx.net/WeightExercises/...BDeadlift.html/showpo...9&postcount=11 <-- Read this!3. Bench Press:The bench press is everyone's favorite exercise trx fitness. Those who claim it's not are lying. Do this one, if for no other reason than to be able to answer the perennial gym favorite: "How much do you bench?". FYI, I think damn near everyone does this exercise "incorrectly" to some degree. I know I do. The Bench Press:Basic Form:More Advanced Tutorial:Tips:- Use a weight you can control. Do not "bounce" the bar off your chest.- Do not allow your elbows to flare outward so that your upper arms are perpendicular to your body. They should be "tucked in" toward your body at an angle. - Do some research on this one too, since it's easy to do this exercise incorrectly. Generally, you'll be fine, but some form issues can cause RC (rotator cuff) injuries, especially at higher weights.- You can also substitute Dumbbell bench presses. These allow you to work your stabilizers, and allow you more freedom to move your arms in a natural path - use these especially if you have shoulder issues with barbell bench pressing.For More Information: http://www.exrx.net/WeightExercises/...enchPress.html/showpo...07&postcount=9 <-- Read this!4. RowsTo fully work your back, you need a mass-building rowing exercise. Bent-Over Barbell Rows, T-Bar Rows, or Dumbell Rows are staples.Bent-Over Barbell Row:T-Bar Row:Dumbell Row:http://www.exrx.net/WeightExercises/...ntOverRow.htmlTips:- For most rowing exercises, it helps to visualize your hands as hooks and think about pulling your arm backward from your elbow. You want to minimize the involvement of the bicep, and instead concentrate on contracting your back. - Generally speaking, think of pulling the weight upward to your hip joint or lower abdomen. In the basic form of the exercises you aren't pulling to your chest. For More Information:/showpo...9&postcount=15 <-- Read this!5. Pullups & Chinups:Pullups (palms facing away) and Chinups (palms facing toward you), are also good mass-building exercises for your back. We all know how to do these from grade school (along with the Flex-arm-hang, right?) There's not a lot of mystery here. Grab a bar and pull yourself up. If you can't do a pullup/chinup (or can't do many), place a chair under the bar and put one foot on the chair. As you pull yourself up, use your leg to assist you. When you reach the top, stop assisting yourself and lower yourself using just your arms.Think about bringing the bar to your chest (not just eye level) trx force kit, and lean back slightly at the top of the movement. Don't swing your body, or "kip" yourself up with your hips. Use slow, controlled movements.Once these become easy to do with just body weight, you can do them weighted with a dip belt, or with a dumbell between your feet. (Or small children hanging from you). For More Information: http://www.exrx.net/WeightExercises/.../WtPullup.html/showpo...9&postcount=19 <-- Read this!6. Military Press / Overhead Press:The Overhead barbell press or Military Press (the Military Press is a specific version of an Overhead press) are usually referred to interchangeably. The Overhead press can be done seated or standing - your preference. The Overhead Press:Basic Form:http://www.exrx.net/WeightExercises/...taryPress.htmlFurther Instruction:Tips:- Overhead presses can be done standing, seated, with a barbell, or with Dumbells. There are numerous variants including Arnold presses.- Keep the weight directly over the shoulders. As you drive the weight upward for a standing overhead press, think about moving your upper body forward under the weight.- I like to place one foot forward and one rearward instead of just having them side by side. I find this helps with balance.- Like everything else, keep a natural curve in your back.Notes & Final Thoughts:1. The videos I chose are ones I could find without wasting my entire day. I'm sure there are better ones, but these should give the basic idea of proper form. If you have a better one, please feel free to post it. 2. This is meant to be a guide for beginners', outlining the basic lifts, how to do them, and general form tips as a starting point. It's not an academic dissertation on the most advanced forms and techniques. If you have your own tips, videos, or reference material on any of these exercises, feel free to post them.3. If you want to know which muscles each exercise works, follow the http://www.exrx.net link.4. There is a great degree of variation and subtlety that can be incorporated into each of these lifts. However, I would suggest learning the basic form first - and correctly. 5. Start with a weight you know you can handle, and progress upward steadily workout to workout. There is no need to "ego" lift and just throw as much weight on the bar as you can handle. This often leads to form errors and injuries.Good starting programs which incorporate these lifts:All Pro's Beginners' Routine: /showthread.php?t=4195843Rippetoe Starting Strength: /showthread.php?t=998224Madcows: http://madcow.hostzi.com/5x5_Program/Linear_5x5.htmAlso see this thread: /showth...hp?t=115643271^ If you are serious about learning barbell training trx straps, read these threads ^Acknowledgments: Thanks to AllPro, N@tural1, kethnaab, Kiknskreem, and others who have taken time to compile information referenced here.
Wow strong spoon feeding!lol I kid. Nice thread (yet again).
Originally Posted by VoxExMachinaThe core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of bobybuilding, the cornerstone of hypertrophy, the mecca of mass, the.... well, you get the idea. Must you do all of these? No. Nothing is a "must". But instead of wasting countless hours doing 45 degree back hyper-extensions, concentration curls, and pec-dec flyes, you should try these first. If you do these as the core of your workout you can, and you will, get bigger and stronger - faster. Now, without further ado, let's meet these monsters of muscle....1. Squats:Most people begin with the Back Squat, and therefore that's what we'll focus on here. Start with this one, and then later you can move on to Front Squats, Hack Squats, Box Squats cheap trx, one-legged hungarian death squats, or whatever floats your boat.The Back Squat: - Your lower back should maintain a natural curve inward throughout the movement. Do not "bend over" and arch your back or you risk a back injury. - Go as deep as your flexibility allows. Ideally, you will squat until your thighs are below parallel to the floor. But if you lack the proper degree of flexibility, going deeper causes your hips to tuck in under you and your back to round. If this is the case, then go as deep as you can while maintaining a proper curve to your spine. Work on hip flexibility to allow you to squat progressively deeper. - Good form is key. Do not use a weight which you cannot handle with proper form. If your form is compromised trx suspension trainer, drop the weight until you can maintain good form.- Your knees should point the same direction as your toes throughout the entire movement.- Have someone watch you squat and critique your form until you are sure you are doing this exercise correctly. There are many threads on bb.com about squatting - so do your research.For more information: http://www.exrx.net/WeightExercises/...s/BBSquat.html/showpo...77&postcount=5 <-- Read this!2. Deadlift:Like Squats, there are many forms of the deadlift. The basic form is presented here, but there are also Stiff-Legged Deadlifts, Romanian Deadlifts, and Casket Deadlifts for your uncle Joe (just kidding on the last one).First: Read the Sticky! /showth trx bands...hp?t=112127931The Basic Deadlift:Tips:- Like the squat, make sure you maintain a natural curve in your back. Do not bend over and round your back or your risk an injury.- The barbell should remain close to your legs through the entire movement. You don't have to drag it along your shins like a cheese-grater (unless you want the street cred), but it should remain in light contact over very near your legs.- For heavy weights it is very helpful to use an overhand-underhand grip on the barbell. (One hand grips overhand, one hand grips underhand). This will help keep the barbell from rolling out of your hands. If you are a wimp, then feel free to use straps. For More Information: http://www.exrx.net/WeightExercises/...BDeadlift.html/showpo...9&postcount=11 <-- Read this!3. Bench Press:The bench press is everyone's favorite exercise. Those who claim it's not are lying. Do this one, if for no other reason than to be able to answer the perennial gym favorite: "How much do you bench?". FYI, I think damn near everyone does this exercise "incorrectly" to some degree. I know I do. The Bench Press:Basic Form:More Advanced Tutorial:Tips:- Use a weight you can control. Do not "bounce" the bar off your chest.- Do not allow your elbows to flare outward so that your upper arms are perpendicular to your body. They should be "tucked in" toward your body at an angle. - Do some research on this one too, since it's easy to do this exercise incorrectly. Generally, you'll be fine, but some form issues can cause RC (rotator cuff) injuries, especially at higher weights.- You can also substitute Dumbbell bench presses. These allow you to work your stabilizers, and allow you more freedom to move your arms in a natural path - use these especially if you have shoulder issues with barbell bench pressing.For More Information: http://www.exrx.net/WeightExercises/...enchPress.html/showpo...07&postcount=9 <-- Read this!4. RowsTo fully work your back, you need a mass-building rowing exercise. Bent-Over Barbell Rows, T-Bar Rows, or Dumbell Rows are staples.Bent-Over Barbell Row:T-Bar Row:Dumbell Row:http://www.exrx.net/WeightExercises/...ntOverRow.htmlTips:- For most rowing exercises, it helps to visualize your hands as hooks and think about pulling your arm backward from your elbow. You want to minimize the involvement of the bicep, and instead concentrate on contracting your back. - Generally speaking, think of pulling the weight upward to your hip joint or lower abdomen. In the basic form of the exercises you aren't pulling to your chest. For More Information:/showpo...9&postcount=15 <-- Read this!5. Pullups & Chinups:Pullups (palms facing away) and Chinups (palms facing toward you), are also good mass-building exercises for your back. We all know how to do these from grade school (along with the Flex-arm-hang, right?) There's not a lot of mystery here. Grab a bar and pull yourself up. If you can't do a pullup/chinup (or can't do many), place a chair under the bar and put one foot on the chair. As you pull yourself up, use your leg to assist you. When you reach the top, stop assisting yourself and lower yourself using just your arms.Think about bringing the bar to your chest (not just eye level), and lean back slightly at the top of the movement. Don't swing your body, or "kip" yourself up with your hips. Use slow, controlled movements.Once these become easy to do with just body weight, you can do them weighted with a dip belt, or with a dumbell between your feet. (Or small children hanging from you). For More Information: http://www.exrx.net/WeightExercises/.../WtPullup.html/showpo...9&postcount=19 <-- Read this!6. Military Press / Overhead Press:The Overhead barbell press or Military Press (the Military Press is a specific version of an Overhead press) are usually referred to interchangeably. The Overhead press can be done seated or standing - your preference. The Overhead Press:Basic Form:http://www.exrx.net/WeightExercises/...taryPress.htmlFurther Instruction:Tips:- Overhead presses can be done standing, seated, with a barbell, or with Dumbells. There are numerous variants including Arnold presses.- Keep the weight directly over the shoulders. As you drive the weight upward for a standing overhead press, think about moving your upper body forward under the weight.- I like to place one foot forward and one rearward instead of just having them side by side. I find this helps with balance.- Like everything else, keep a natural curve in your back.Notes & Final Thoughts:1. The videos I chose are ones I could find without wasting my entire day. I'm sure there are better ones, but these should give the basic idea of proper form. If you have a better one, please feel free to post it. 2. This is meant to be a guide for beginners', outlining the basic lifts, how to do them, and general form tips as a starting point. It's not an academic dissertation on the most advanced forms and techniques. If you have your own tips, videos, or reference material on any of these exercises, feel free to post them.3. If you want to know which muscles each exercise works, follow the http://www.exrx.net link.4. There is a great degree of variation and subtlety that can be incorporated into each of these lifts. However, I would suggest learning the basic form first - and correctly. 5. Start with a weight you know you can handle, and progress upward steadily workout to workout. There is no need to "ego" lift and just throw as much weight on the bar as you can handle. This often leads to form errors and injuries.Good starting programs which incorporate these lifts:All Pro's Beginners' Routine: /showthread.php?t=4195843Rippetoe Starting Strength: /showthread.php?t=998224Madcows: http://www.geocities.com/elitemadcow...nts_thread.htmAlso see this thread: /showth...hp?t=115643271^ If you are serious about learning barbell training, read these threads ^Acknowledgments: Thanks to AllPro, N@tural1, kethnaab, and others who have taken time to compile information referenced here. i like these info.
Stickyalso, as far as the squat goes Squat Rx on youtube helped me alot.
Originally Posted by djansenStickyalso, as far as the squat goes Squat Rx on youtube helped me alot. ^ This.Squat Rx rules.
haha i love the press one "you can leg press......but thats gay"
Good stuff Vox.what no videos on how to do a leg press or a lat pulldown?
I want to kick you in the face for that shoulder press video. Another good collaborative post Vox, too bad it will fall on deaf newb ears.
That's a good compilation of exercise info, Vox. Also, good on ya for including the link to kiknskreem's deadlift tutorial. Man, to have had a resource like this back when I was a noob. It would have easily saved me 6 months of fumbling around in the dark, trying to figure this stuff out on my own.
Originally Posted by chazzy1864too bad it will fall on deaf newb ears. this. but good job trying to explain proper form for the exercises from just a few points. thats hard to do. oh and maybe you should address the low bar and high bar positions for squat. just to be clear to new guys.
Originally Posted by VoxExMachinaThe core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of bobybuilding, the cornerstone of hypertrophy, the mecca of mass, the.... well, you get the idea. Must you do all of these? No. Nothing is a "must". But instead of wasting countless hours doing 45 degree back hyper-extensions, concentration curls, and pec-dec flyes, you should try these first. If you do these as the core of your workout you can, and you will, get bigger and stronger - faster. Now, without further ado, let's meet these monsters of muscle....1. Squats:Most people begin with the Back Squat, and therefore that's what we'll focus on here. Start with this one, and then later you can move on to Front Squats suspension trainer, Hack Squats, Box Squats, one-legged hungarian death squats, or whatever floats your boat.The Back Squat: - Your lower back should maintain a natural curve inward throughout the movement. Do not "bend over" and arch your back or you risk a back injury. - Go as deep as your flexibility allows. Ideally, you will squat until your thighs are below parallel to the floor. But if you lack the proper degree of flexibility, going deeper causes your hips to tuck in under you and your back to round. If this is the case, then go as deep as you can while maintaining a proper curve to your spine. Work on hip flexibility to allow you to squat progressively deeper. - Good form is key. Do not use a weight which you cannot handle with proper form. If your form is compromised, drop the weight until you can maintain good form.- Your knees should point the same direction as your toes throughout the entire movement.- Have someone watch you squat and critique your form until you are sure you are doing this exercise correctly. There are many threads on bb.com about squatting - so do your research.For more information: http://www.exrx.net/WeightExercises/...s/BBSquat.html/showpo...77&postcount=5 <-- Read this!2. Deadlift:Like Squats, there are many forms of the deadlift. The basic form is presented here, but there are also Stiff-Legged Deadlifts, Romanian Deadlifts, and Casket Deadlifts for your uncle Joe (just kidding on the last one).First: Read the Sticky! /showth...hp?t=112127931The Basic Deadlift:Tips:- Like the squat, make sure you maintain a natural curve in your back. Do not bend over and round your back or your risk an injury.- The barbell should remain close to your legs through the entire movement. You don't have to drag it along your shins like a cheese-grater (unless you want the street cred), but it should remain in light contact over very near your legs.- For heavy weights it is very helpful to use an overhand-underhand grip on the barbell. (One hand grips overhand, one hand grips underhand). This will help keep the barbell from rolling out of your hands. If you are a wimp, then feel free to use straps. For More Information: http://www.exrx.net/WeightExercises/...BDeadlift.html/showpo...9&postcount=11 <-- Read this!3. Bench Press:The bench press is everyone's favorite exercise. Those who claim it's not are lying. Do this one, if for no other reason than to be able to answer the perennial gym favorite: "How much do you bench?". FYI, I think damn near everyone does this exercise "incorrectly" to some degree. I know I do. The Bench Press:Basic Form:More Advanced Tutorial:Tips:- Use a weight you can control. Do not "bounce" the bar off your chest.- Do not allow your elbows to flare outward so that your upper arms are perpendicular to your body. They should be "tucked in" toward your body at an angle. - Do some research on this one too, since it's easy to do this exercise incorrectly. Generally, you'll be fine, but some form issues can cause RC (rotator cuff) injuries, especially at higher weights.- You can also substitute Dumbbell bench presses. These allow you to work your stabilizers, and allow you more freedom to move your arms in a natural path - use these especially if you have shoulder issues with barbell bench pressing.For More Information: http://www.exrx.net/WeightExercises/...enchPress.html/showpo...07&postcount=9 <-- Read this!4. RowsTo fully work your back, you need a mass-building rowing exercise. Bent-Over Barbell Rows, T-Bar Rows, or Dumbell Rows are staples.Bent-Over Barbell Row:T-Bar Row:Dumbell Row:http://www.exrx.net/WeightExercises/...ntOverRow.htmlTips:- For most rowing exercises, it helps to visualize your hands as hooks and think about pulling your arm backward from your elbow. You want to minimize the involvement of the bicep, and instead concentrate on contracting your back. - Generally speaking, think of pulling the weight upward to your hip joint or lower abdomen. In the basic form of the exercises you aren't pulling to your chest. For More Information:/showpo...9&postcount=15 <-- Read this!5. Pullups & Chinups:Pullups (palms facing away) and Chinups (palms facing toward you), are also good mass-building exercises for your back. We all know how to do these from grade school (along with the Flex-arm-hang, right?) There's not a lot of mystery here. Grab a bar and pull yourself up. If you can't do a pullup/chinup (or can't do many), place a chair under the bar and put one foot on the chair. As you pull yourself up, use your leg to assist you. When you reach the top, stop assisting yourself and lower yourself using just your arms.Think about bringing the bar to your chest (not just eye level), and lean back slightly at the top of the movement. Don't swing your body, or "kip" yourself up with your hips. Use slow, controlled movements.Once these become easy to do with just body weight, you can do them weighted with a dip belt, or with a dumbell between your feet. (Or small children hanging from you). For More Information: http://www.exrx.net/WeightExercises/.../WtPullup.html/showpo...9&postcount=19 <-- Read this!6. Military Press / Overhead Press:The Overhead barbell press or Military Press (the Military Press is a specific version of an Overhead press) are usually referred to interchangeably. The Overhead press can be done seated or standing - your preference. The Overhead Press:Basic Form:http://www.exrx.net/WeightExercises/...taryPress.htmlFurther Instruction:Tips:- Overhead presses can be done standing, seated, with a barbell, or with Dumbells. There are numerous variants including Arnold presses.- Keep the weight directly over the shoulders. As you drive the weight upward for a standing overhead press, think about moving your upper body forward under the weight.- I like to place one foot forward and one rearward instead of just having them side by side. I find this helps with balance.- Like everything else, keep a natural curve in your back.Notes & Final Thoughts:1. The videos I chose are ones I could find without wasting my entire day. I'm sure there are better ones, but these should give the basic idea of proper form. If you have a better one, please feel free to post it. 2. This is meant to be a guide for beginners', outlining the basic lifts, how to do them, and general form tips as a starting point. It's not an academic dissertation on the most advanced forms and techniques. If you have your own tips, videos, or reference material on any of these exercises, feel free to post them.3. If you want to know which muscles each exercise works, follow the http://www.exrx.net link.4. There is a great degree of variation and subtlety that can be incorporated into each of these lifts. However, I would suggest learning the basic form first - and correctly. 5. Start with a weight you know you can handle, and progress upward steadily workout to workout. There is no need to "ego" lift and just throw as much weight on the bar as you can handle. This often leads to form errors and injuries.Good starting programs which incorporate these lifts:All Pro's Beginners' Routine: /showthread.php?t=4195843Rippetoe Starting Strength: /showthread.php?t=998224Madcows: http://www.geocities.com/elitemadcow...nts_thread.htmAlso see this thread: /showth...hp?t=115643271^ If you are serious about learning barbell training, read these threads ^Acknowledgments: Thanks to AllPro, N@tural1, kethnaab, and others who have taken time to compile information referenced here. in case anyone missed it the first time
this should be stickied once you've added in pec dec and bicep curls
Bee-You-Emm-Pee
Posting so I remember to rep you tomorrow.Thanks for making this place not suck.
Originally Posted by ironwill2008Bee-You-Emm-Pee ^ That.
Once again, Vox, you've outdone yourself.Asking the Mods to "Sticky" this and make EVERY newb to this forum READ IT TWICE before being allowed to post.Seriously.Great stuff, very simple, easy to follow, and rep-worthy by all, including yours truly when I can rep you again.
I say sticky this, and unsticky Uncle Ben's post. It will just require a concerted effort of the vets around here to bump Vox's and Ben's threads to help the newbies out. This can be stickied so we can just quickly link to it, like we do with the exrx and deadlift 101 threads.
Originally Posted by chazzy1864I say sticky this, and unsticky Uncle Ben's post. LOL....I agree.The information presented here "trumps" that thread by a large margin imo.
Vox deserves to be mod repped by the way.
Agreed. Vox should be Mod-repped..........and Lucifer GANG-NEGGED!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!(Just kidding on the Lucifer deal!)
Should def. be stickied... I've been "lifting" for years, didn't start making real progress until I incorporated these lifts into my workouts
Originally Posted by SquatTilYouDropLOL....I agree.The information presented here "trumps" that thread by a large margin imo. Well I also say it, because this is an informative "exercise" thread. The other two are simply for the newbs to not be such giant tool bags. Newbs don't read the "don't be a tool bag" thread when it is stickied. So if we bump it, they might see it. This will just be easier to find for us, so we can spoon feed the newbs without wasting our (un)precious time.
Originally Posted by GuyJinAgreed. Vox should be Mod-repped..........and Lucifer GANG-NEGGED!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!Just kidding on the Lucifer deal!) Whoops, I didn't scroll fast enough. My bad DL.
Nice info.
Originally Posted by -LuciferWow strong spoon feeding!lol I kid. Nice thread (yet again). Thanks. Yeah, it's a bit of spoon feeding, but I actually wish someone had given me some sort of primer back when I started lifting trx pro pack. Originally Posted by pFuzzzGood stuff Vox.what no videos on how to do a leg press or a lat pulldown? That will be in my next post: "Exercises you don't need (but can do if you really want to)". Originally Posted by ironwill2008That's a good compilation of exercise info, Vox. Also, good on ya for including the link to kiknskreem's deadlift tutorial. Man, to have had a resource like this back when I was a noob. It would have easily saved me 6 months of fumbling around in the dark, trying to figure this stuff out on my own. I hear you, Will. Like you, I had to learn a lot of things the hard way, and actually gave up on some of these exercises for a long time since I wasn't doing them correctly and therefore didn't see the benefit. Originally Posted by jgrubethis. but good job trying to explain proper form for the exercises from just a few points. thats hard to do. oh and maybe you should address the low bar and high bar positions for squat. just to be clear to new guys. I actually started to detail the different kinds of squats, variants on bar position, etc. and then realized that I'd be better off detailing the basics and give people a place to start their research. Too much detail is more likely to intimidate a beginner than to spur their interest, IMO. I would definitely suggest anyone use this only as a starting point, however. Try all these exercises, and then keep seeking out new information as they continue so they can learn the variants and finer points of form. Originally Posted by GuyJinOnce again, Vox, you've outdone yourself.Asking the Mods to "Sticky" this and make EVERY newb to this forum READ IT TWICE before being allowed to post.Seriously.Great stuff, very simple, easy to follow, and rep-worthy by all, including yours truly when I can rep you again. Thanks, GuyJin. That's what comes from being sick over the Labor Day weekend. I figured if I was going to have to skip a workout or two, then maybe it would be worth it to put together something "useful".
Originally Posted by VoxExMachinaI would definitely suggest anyone use this only as a starting point, however. Try all these exercises, and then keep seeking out new information as they continue so they can learn the variants and finer points of form. to be fair, there would be absolutely nothing wrong with a beginner program that incorporated only these 6 exercises and nothing else. My workouts now don't really have much else in there.
Good info in there. Nice post.
Don't hate me if you don't agree, but wouldn't it be a good idea to put dips on that list? Otherwise a really good post!
Originally Posted by chazzy1864I want to kick you in the face for that shoulder press video. haha why?
Originally Posted by VoxExMachinaI actually started to detail the different kinds of squats, variants on bar position, etc. and then realized that I'd be better off detailing the basics and give people a place to start their research. Too much detail is more likely to intimidate a beginner than to spur their interest, IMO. I agree completely. The basics are plenty enough info for newbs. If any of them are still training after 3 months, then they're probably interested enough to do some research on their own, and may actually benefit from some additional details. I see much posting by skinny kids, asking about minor details of training that even a Pro wouldn't be bothered with. Over-thinking seems to be the order of the day on this, and other forums on this site.It isn't rocket science, people. Train. Eat. Rest. Repeat.

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Marc Thebault a fait une mise à jour dans le groupe Communication: "La peste brune et le marketing territorial", quand le nationalisme commente la compublique http://thebaultmarc.expertpublic.fr/?p=2706

Wed, 19 Jun 2013 06:15:48 +0000

Marc Thebault a fait une mise à jour dans le groupe Communication: [BILLET] "La peste brune et le marketing territorial", quand le nationalisme commente la compublique http://thebaultmarc.expertpublic.fr/?p=2706

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ythz 晶晶 a mis à jour: Barbell Rows - So much advice what is real? Okay, I'm really wanting to add [...]

Wed, 19 Jun 2013 02:59:27 +0000

ythz 晶晶 a mis à jour: Barbell Rows - So much advice what is real?
Okay, I'm really wanting to add bb rows in to my routine trx pro pack. The thing is I've seen about six million suggestions on how to do them properly. I've seen 90, 70, and 45 degree rows promoted. I've been told they should be to the navel, sternum, and hips. Everybody has a way they say is correct. I'm just looking for a form that is simple and can replace or compliment single arm db rows in my next program. When doing db rows I typically bring my hand up in line with my waist, if that matters. You can use any of those angles to hit different parts of the back, as well as flipping your grip to a reverse grip to incorporate less bicep help. Just make sure to keep your back in a natural position and don't go too heavy Originally Posted by MikeNice81Okay, I'm really wanting to add bb rows in to my routine. The thing is I've seen about six million suggestions on how to do them properly. I've seen 90, 70, and 45 degree rows promoted. I've been told they should be to the navel, sternum, and hips. Everybody has a way they say is correct. I'm just looking for a form that is simple and can replace or compliment single arm db rows in my next program. When doing db rows I typically bring my hand up in line with my waist, if that matters. Keep your back straight maintaning the natural curve of the spine, look straight ahead and bend at the knees. Thats the standard posture, you couldnt lift your hands anywhere near your waist when lifting the barbell during backrows, the pulling motion stops once your hands reach the upper thigh area. Leave positive rep for me. Our 2 posts is all the info you need, enjoy the new routine Of course you need to see what angle suits you, however you should try and pull in as tight as poss to your ribs cheap trx, squeeze your shoulder blades together at the top and pause. If you can't pause at the top, it's too heavy. Forget listening to the phaggot that tells you to lift to the upper thigh. That's half rom. Originally Posted by MikeNice81Okay, I'm really wanting to add bb rows in to my routine. The thing is I've seen about six million suggestions on how to do them properly. I've seen 90, 70, and 45 degree rows promoted. I've been told they should be to the navel, sternum, and hips. Everybody has a way they say is correct. Any of them is fine. Different angles will shift the emphasis to different portions of the back. That being said, for best results find the one you are most comfortable with, stick to it and progress. Originally Posted by MikeNice81I'm just looking for a form that is simple and can replace or compliment single arm db rows in my next program. When doing db rows I typically bring my hand up in line with my waist, if that matters. Any form of horizontal pulling movement will have a huge carryover to another horizontal pulling movement. If you want, you can just mimic the DB Press form, except you can't hammer grip the bar lol(if that's how you perform a DB Row).Most importantly you want to pull with your elbows and shoulder blades not your hands. IOW, Imagine pulling your elbows and shoulder blades toward the ceiling. Originally Posted by ProrasoKeep your back straight maintaning the natural curve of the spine, look straight ahead and bend at the knees. Thats the standard posture, you couldnt lift your hands anywhere near your waist when lifting the barbell during backrows, the pulling motion stops once your hands reach the upper thigh area. Leave positive rep for me. i lol'd pretty hard at this... "keep your back straight maintaning the natural curve of the spine, look straight ahead" please do not listen to this idiot, if u are in a bent over row position, and u look straight ahead of u, your spine will not be in a natural position, apparently he doesnt consider anything above the lumbar spine, part of your spine.... look at the floor ahead of you. and as stated above, do not pull it to your upper thigh, i don't know where on earth this kid learned this sh*t but its pretty funny. I personally pull it to my belly area, but thats only because i have plenty of other pulls in other ranges. if you have a tendency to pull seated rows really low, then do ur barbell rows a little higher. Pull at the elbows, not the hands, and act like your putting your shoulder blades in your back pockets trx equipment, rotate them downward and back as you make the pull. The right way is the way that works for you. There's countless ways to do it. You need to do it the way that you can feel the muscles being stimulated the most. The only way to know is to experiment until you get it right. Originally Posted by cparrott133i lol'd pretty hard at this... "keep your back straight maintaning the natural curve of the spine, look straight ahead" please do not listen to this idiot, if u are in a bent over row position, and u look straight ahead of u, your spine will not be in a natural position, apparently he doesnt consider anything above the lumbar spine, part of your spine.... look at the floor ahead of you. and as stated above, do not pull it to your upper thigh, i don't know where on earth this kid learned this sh*t but its pretty funny. I personally pull it to my belly area, but thats only because i have plenty of other pulls in other ranges. if you have a tendency to pull seated rows really low, then do ur barbell rows a little higher. Pull at the elbows, not the hands, and act like your putting your shoulder blades in your back pockets, rotate them downward and back as you make the pull. ^^ALL of this^^ Especially the part about the previous idiot.--Mike Originally Posted by cparrott133i lol'd pretty hard at this... "keep your back straight maintaning the natural curve of the spine, look straight ahead" please do not listen to this idiot, if u are in a bent over row position, and u look straight ahead of u, your spine will not be in a natural position, apparently he doesnt consider anything above the lumbar spine, part of your spine.... look at the floor ahead of you. . ^^^THIS! You must keep your head/neck in line with the rest of your spine. Looking straight ahead only cranes the neck when your body is bent over. I suggest you use one of the station where you can lied frontward on it, so you don't have to worry too much about hurting your lower back and you can focus more on the actual movement. there is no need to expose your lower back to injury when you don't have to, there are exercises for it. You should consider Deadlift if you really want to hit your back (as well of all the rest of your body), anyway your call, experiment and find out what's provide you with the best results that's what it's all about just keep doing it smartly and look for advice like you did. Originally Posted by yanboulayI suggest you use one of the station where you can lied frontward on it the human trainer, so you don't have to worry too much about hurting your lower back and you can focus more on the actual movement trx suspension trainer pro pack. there is no need to expose your lower back to injury when you don't have to, there are exercises for it. You should consider Deadlift if you really want to hit your back (as well of all the rest of your body), anyway your call, experiment and find out what's provide you with the best results that's what it's all about just keep doing it smartly and look for advice like you did. i feel like it's very hard to injure your lower back doing rows unless you're using a weight that is wayyy too heavy, or using insane amounts of momentum Totally agree with the advice of not looking up and forward. Was doing that today and it caused pain in back my neck and upper back. Felt much better once I looked toward the floor a few feet ahead of me. Originally Posted by DivaJanaDivaJana Join date feb. 2013-posts 2127Mind-blown Originally Posted by HarryFlashmanOf course you need to see what angle suits you, however you should try and pull in as tight as poss to your ribs trx fitness, squeeze your shoulder blades together at the top and pause. If you can't pause at the top, it's too heavy. Forget listening to the phaggot that tells you to lift to the upper thigh. That's half rom. The back muscles lock out once your wrists reach the upper thigh level during barbell backrows you punk phaggot, thats the full rep you deformed looking back retard trx bands for sale. Originally Posted by MikeNice81Okay, I'm really wanting to add bb rows in to my routine. The thing is I've seen about six million suggestions on how to do them properly. I've seen 90, 70, and 45 degree rows promoted. I've been told they should be to the navel, sternum, and hips. Everybody has a way they say is correct. I'm just looking for a form that is simple and can replace or compliment single arm db rows in my next program. When doing db rows I typically bring my hand up in line with my waist, if that matters. Everybody always has a way they say is correct. To learn anything about fitness, you have to figure out who to listen to based on who sounds like an idiot. Once you've ignored the idiots, compare the remaining advice with what little you might know from your own personal experience and your own personal common sense. Once you've done that, if the advice still isn't clear, you might have to run your own experiments, playing the role of scientist and test subject. Through some combination of these things, you should have a pretty good idea of which advice is right in the end.Or you could keep a flat back, take a wide grip (about 1" inside your bench press grip), bend at the hips until you're nearly horizontal (maybe 20 degrees above horizontal), retract the scapulae, and row the bar to your upper abs, focusing on the contraction in your back muscles and thinking of your hands as passive hooks that hang from your elbows suspension trainer. Because that's how I do them. Unless you think I'm one of the idiots, or if this doesn't fit well with your personal experience.-Andrew Easy, just search for Dorians videis and tips, you cant go wrong. Also Ronnie in Unbelievable, its on youtube, but id suggest not stretching too far down and using as much momentum untill your core stability and lower back us strong.Retract shoulders, pinch shoulder blades to gether, keep back flat or arched. All this is on all of the back movement advices and is standard. Also practice pullling with your lats using your arms as hooks. And focus on retracting your shoulders otherwise you wont stimulate the lats. And keep the angle steepish upwards of 45, more power, more weight, more muscle. You wont get an exact method for yourself from anyone, but the basics are here plus two good examples from two of the best pros ever.There ive solved your row worries.Edit- check ronnies first training vid on youtube. Great row form. thank you everybody. There are a ton of people to rep in here. I'm on recharge, but I will get you guys. Thanks for recommending Dorrian Yates' videos. It all makes sense now.

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ythz 晶晶 a mis à jour: Barbell Rows - So much advice what is real?Okay, I'm really wanting to add bb [...]

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ythz a commenté l'article Communiquer par le jeu : pourquoi ça marche 3/4 Barbell Rows - So much advice what is real?Okay, I'm really wanting to add bb rows in to my routine trx pro pack . The thing is I've seen about six million suggestions on how to do them properly. I've seen 90, 70, and 45 degree rows promoted. I've been told they should be to the navel, [...]

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