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UH oH, Basic favorite exercise Thread!?

BP & AA, i read the most recent posts & dangg u guyz be beast! hah.

Negro: FRENCH PRESS ALL THE WAY! Skull crushers are cool and all but i feel dumbells are way more productive & harder.

I am aware of the "one hand overhand and one hand under hand" thing for deadlifting but im not too big a fan of that method & usually go with a double overhand grip, is this fucking me up or standard practice? When i dead lift i have the bar on the floor, i got my feet a shoulders' length apart, i bend my knees down and arch my back while bending foward, grip the bar bell & let my shoulders adjust while putting slight strain on them, i straighten out my legs into what i believe has been referred to as the "lock position" at which point i straighten my back out pulling the weight with it, & repeat, any pointers or suggestions/corrections for optimal gains? Thanks, this thread has come along very nicely, thanks everyone for input creating this wealth of information!
 
the grip thing is switch grip, alternate grip, or over/under grip depending who ya ask :). And no, doing double overs isn't bad at all. The issue arises when, say, I want to pull something I just cannot hold with a double over. That's when I need to use either straps or alternate grip, I just go alternate grip but others like straps.

About the lift itself, shit I'll just try to make this in bullet points so I don't write a book lol:
- feet can be anywhere mostly, just hits different muscles. You'll be able to lift the most with a wider stance, although maybe not at first (you have the highest potential there, but if you don't train it, it's not necessarily gonna be higher than your regular pulls off the bat).
- get your feet under the bar
- tip toes outwards a bit, til they're comfortable
- position body and grab bar
- keeping back arched/form tight, while holding the bar, raise your hips as much as possible while keeping form (ie don't start with your hips needlessly low)
- drive your heels through the floor

I'm not sure what you mean at the end about straightening your back out, the way I'm reading that almost sounds as if your original arch is the wrong way - god I hope that's not the case!!!! Your back should be arched the whole lift, I'm doing the motion right now and cannot see how you're altering back arch at the end of the lift. If I go to 'straighten' my back, I have to imagine I'd buckle over and drop the weight.. I think I'm missing something from your descript.
 
i hope not too! I probably just didnt explain in the right words, i looked up a few variations & it seems i have it right. I just did a nasty session in my gym after the the last post though, dead lifts followed up behind the neck wide grip pull ups followed by an all out bicep assault, preacher curls & hammer curls to finish off and get my arms really killed & now here i am, killer.
 
i suppose its equivalent to a dumb bell except its attached to an Olympic bench, i wish i had an EZ bar, my wrists would probably not be killing so bad right now if i did. lol
 
bingalpaws said:
out of curiousity, why do you do things besides the deadlift to warm up for the deadlift? Just seems inefficient to me..

lunges to get a good solid stretch in my hamstrings, glutes, and hip flexors, chins because I love them.

honestly nothing was properly preping my hamstrings for the workload of 535+ lbs deads til I started doing the lunges so I'm just going with what works haha.
 
dude you should try what I was saying, just one time, see if it makes a difference at all.

Doing chins will be weakening your wrists a bit, they're more taxing on them than lighter dl's. Nevermind that chins are a completely different move. Also, I'm not even sure that an increased stretch from lunges is inherently good, but not sure on that.. I dunno, what weight are you doing lunges at, and what kinda lunges? <like how deep / far do you step, what kinda sets?>

But yeah, maybe give what I mentioned a try sometime just to give it a chance. Your warmups sound like they warm the muscles fine, but building up through dl's warms the muscles *exactly* as you'll need for your real work, and gives you some good form practice/warmups before the heavier stuff. I used to warmup like you describe, like with more arbitrary stuff, but once I went specific I never went back, regardless of what lift we're talking.
 
unweighted lunges just 4 laps across the aerobics room (about 60 deep strides knee to floor getting a solid stretch on each). my wrists never feel taxed from lifting actually
 
damn, well hit us back & let us know! For informational purposes of course. Iv been actually lifting pretty extreme & really getting back into it again the last few weeks. Ping pong is suchhh a great warm up though, you may not think it off the bat but that game is damn intense & really breaks a sweat if the players know how to play.
 
Biceps: Preacher Curls
Triceps: Close grip bench, Skull Crushers
Chest: Incline DB Flys
Back: Seated Rows
Legs: Hack Squat
Shoulders: Db Press
 
2/10/8 back + biceps – 250 lbs
chins 12 7 6
deadlifts 135x12 225x12 315x11 405x6 495x2
tbar row 90x14 135x15 180x8
bb curl 55 x4sets
hammer str low row 180x6sets
hammer str high row 90 180 270

First time focusing completely on reps and a VERY slow negative. Very taxing session and I think I could have had 495x4 but I did a lot of hyper extensions yesterday and my lower back was very sore to begin with. I think I'll gain a lot of strength from this day though.
 
MDMAdout said:
Biceps: Preacher Curls
Triceps: Close grip bench, Skull Crushers
Chest: Incline DB Flys
Back: Seated Rows
Legs: Hack Squat
Shoulders: Db Press
..Really?! Wow people's tastes certainly differ!! Those are amongst my least favorites lol =D
 
heh, ass to grass, I like that. Are those atf/ass to grass in sumo/powerlifting stance, or in normal/olympic stance?
 
Skull crushers, preacher curels, inclined DB flyers all rock pretty hard but instead of doing DB presses perhaps you'd benefit from learning teh ARNOLD PRESS!

BAllz 2 the wall, Ass 2 the grass HUUUU-AHHHH!!!
 
FrostyMcFailure said:
Skull crushers, preacher curels, inclined DB flyers all rock pretty hard but instead of doing DB presses perhaps you'd benefit from learning teh ARNOLD PRESS!

BAllz 2 the wall, Ass 2 the grass HUUUU-AHHHH!!!


I definately go through phases....For example, sometime I enjoy chest/triceps day more than leg day or back & bi's, but I always enjoy the more compound exercises that really make your BALLS BIGGER and increase some fuckin testosterone in your life!!!

You know...the exercises you perform that have you walking around the gym in an anabolic state ready to fuck something up or throw up after each set hah....

Favs are deadlift, squat, bench press, and even fucking cardio...I'm an exercise addict..thats why I'm a member of BL =D
 
You know...the exercises you perform that have you walking around the gym in an anabolic state ready to fuck something up or throw up after each set

Oh exactly! I do something much similar, i think its because i am an H addict "in recovery" (aka not using) & since dopemead is released once your bodys in pain or if u really really push yourself i find myself bombing out until i can not walk or function more less and i fucking love it. And yeah if u really push yourself you may vomit. You know its a great work out when you claps after completing it!
 
^^^For a while after you stop your body is unable to produce significant amount of endorphins (up to 6 months easily), which means that whatever pain your going to be feeling will be certainly more intense than whats normally felt. Ive been going through that too, and it feels good in respect to the muscles, but some of the joint pain can be intense (ive laid down a bunch of motorcycles though; thus making it worse)...

Also your test levels should be peaking 1-4 months after quiting, so take advantage of that shit...
 
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