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In The Gym With EM! (part 1)

E

ExtraMile

High End Bro
Platinum
Few videos from wednesdays and fridays workout not many and usually my last sets, part two Im gonna do a video of every big exercise for the whole week and do the first sets so Im stronger. This is mainly for form checks and I geuss dabuffguy will want to rub one out watchin it but thats none of my business :)


Monday:
One Arm DB Row (as two videos, first 20kg db then drop it and used 17.5kg db (2nd set):
MOV00076.flv video by racing_nut - Photobucket


Wednesday:
Weighted Vest Dips (3rd set) - Iv never done these before, it was only a 25lb vest (@ 176lb bodyweight) but I was meant to use 30lb in plates on a belt but I forgot my belt :(
MOV00077.flv video by racing_nut - Photobucket

Underhand Row 52.5kg x 10. never done these before today, 1st work set.
MOV00078.flv video by racing_nut - Photobucket

Standing DB Military, 40lb x 5, (3rd & final set)
MOV00079.flv video by racing_nut - Photobucket <<< that lest rep just wouldnt budge :mad:


Friday
Flat BB bench 62.5kg x 6, (62.5kg = 138lbs) 3rd & final set. It looks like he helped me on the second to last and last reps, in fact he only helped me a little on the last he just got his hands ready to spot on the second to last one.
Video0006.flv video by racing_nut - Photobucket

Front Squats ATG 52.5kg x 7 (2nd set) :
MOV00080.flv video by racing_nut - Photobucket


:rainbow:
 
Just form checks bro like I said above, Im 14 and Im very concious Im using good form and before Iv just posted up like a new thread for every exercise but I decided to post them all up in 1 to get some opinions.
 
Row:
- this is a yates row. Personally, I'd bend over as far as ur flexibility allows, but this is basically how dorian yates does it (to hit lower lats). you realise I assume that your decreasing your ROM towards the end.

Dips:
- reduce the weight and go down further. Your elbows are not even breaking parallel.

Front Squats:
- good first few reps, you start to lean forward a bit towards end. It's not really the optimal angle to judge your form though
 
Form looks good, it's not perfect, no one ever is, but you've got the idea. You aren't doing anything flat out wrong that would be unsafe.

As a general rule, eliminate all movement other then the movement specific to the exercise.

So quit squirming with your hips during bench as an example. Lock every thing that isn't suppose to move down. This includes the "rock" of your row. - not the end of the world, or a big deal, but it is an incorrect movement pattern. The more you do it, the more you learn it.

Now I'm sure you could argue that the "rock" can be beneficial to mass gains. I would have to agree, but this difference would be very minimal. I'm not willing to sacrifice function for it. But if mass is your primary concern and you don't really care how your body performs my power to ya!
 
Bro you have done nothing but impress me with your form and dedication. You will see some SERIOUS gains if you keep up with this.... Make sure you are eating as much as possible ever 1.5-2hrs and you will be HUGE.
 
I havent put up any videos for a while so i will take video this sunday (if we train, big snow storm coming this way) and all this week in the gym of my lifts.
 
Yes those rows i find hard the only sort of rows Iv done before for a long time are pendlays so I rock a little but its hard no to. Im only doing them while i dont deadlift though

That hip squirm is just a little hip thrust but you cant really see from that angle

Ill get another front squat video instead then from a differant angle

Dips are usually lower but that was with a vest not weight belt I found it harder to balance...
 
Ah thanks BK lol you have always inspired me

The other day a girl had a go at me telling me I look disgusting with my muscles saying what I do is not natural its not natural for a 14 year old to eat that much etc basically tellin me Im a dick for doin all this. Iv never wanted to deadlift more in my life when she said that!!!

People are always tellin me Im gonna fuck up my joints and its not good for me, ill die young, ill have a bad adult life cuz my joints will be knackered, ill stunt my growth, ill make myself ill etc etc basically tryna make me give up and putting me down... its hard when I get that all the time even from family...
 
When do we get to see you with your shirt off?






WTF?:rainbow:



(Disclaimer: I'm not a pedo. This is an inside joke.)
 
ExtraMile said:
Ah thanks BK lol you have always inspired me

The other day a girl had a go at me telling me I look disgusting with my muscles saying what I do is not natural its not natural for a 14 year old to eat that much etc basically tellin me Im a dick for doin all this. Iv never wanted to deadlift more in my life when she said that!!!

People are always tellin me Im gonna fuck up my joints and its not good for me, ill die young, ill have a bad adult life cuz my joints will be knackered, ill stunt my growth, ill make myself ill etc etc basically tryna make me give up and putting me down... its hard when I get that all the time even from family...
Click to expand...

Once you are bigger then all of them and they all TRUELY envy you the hate comments will turn into praise comments. I went thru the same shit in highschool, constantly being given crap for eating all the time during class, cooking all healthy meals, etc. and now everyone wants to be my best friend.... hmmmm. funny how that works isint it? Keep doing what your doing bro!
 
desmond said:
Row:
- this is a yates row. Personally, I'd bend over as far as ur flexibility allows, but this is basically how dorian yates does it (to hit lower lats). you realise I assume that your decreasing your ROM towards the end.

Dips:
- reduce the weight and go down further. Your elbows are not even breaking parallel.

Front Squats:
- good first few reps, you start to lean forward a bit towards end. It's not really the optimal angle to judge your form though
Click to expand...

I think its just the angle, looks like hes going pretty deep to me.
 
That one arm DB row looks awkward to me. Probably because you are leaning over from the far side of the bench.

If you are pulling with your left arm, your right knee should be on the bench and your left leg on the ground underneath your body. That will also help keep your back straight on not on some weird twist across the bench.
 
dabuffguy said:
When do we get to see you with your shirt off?






WTF?:rainbow:



(Disclaimer: I'm not a pedo. This is an inside joke.)
Click to expand...

You'll get plenty of that if u add me on msn bro Im always showin saibot progress with poses and stuff :heart:

And about the rows, yes I didnt even notice that I was sideways on the bench, Ill stop doing that thanks bro!
 
Big_BK said:
Once you are bigger then all of them and they all TRUELY envy you the hate comments will turn into praise comments. I went thru the same shit in highschool, constantly being given crap for eating all the time during class, cooking all healthy meals, etc. and now everyone wants to be my best friend.... hmmmm. funny how that works isint it? Keep doing what your doing bro!
Click to expand...

Lol from lads I get good comments and shit mostly, its funny as since Iv got bigger Iv got more like respect and shit. Most girls like it too its just some that say its mingin and un natural and shit and its adults mainly that say im fuckin my joints and stuntin growth... But yeh Im bigger than some adults I guess, Im heavier, more muscular and bigger waist than my dad lol and he is 6ft and not weak at all...

And yes it is the angle on dips I alway watch in the mirror to make sure I go at least to parrallel some of those were lower...
 
~ make sure to squeeze at the peak of the db row

~ get lower on the dips and do them a little faster

~ keep the bar close to you and head up while doing bb rows

~ on mil db presses make sure not to push up and let the weight fall down. push it up and let it down slowly

~ on bench don't use your hips to push the weight up. no arcing your back either. go down slow and explode up.

~ front squats - your taking too long a pause at the top. do it more fast and explosively. get as low as you can go (you did a decent job of getting low)

thats all i got for ya bro. other than that keep up the good work! stay fast and explosive.

can't wait to see you powerclean.
 
Don't listen to anyone that gives you shit man!!! I used to get picked on a bit when I was about your age, but things in my life forced me to do something about being weak and not being able to fight and I haven't had one person seriously say anything to me since. Most of the population in this world is ignorant and also lazy and I highly would suggest you don't hang around those types of people(unless they are relatives) because unless your very strong it will bring you down. As for the ladies, some of them won't like it, but I guarantee the ones that do will cling to you like crazy and this definitely out ways the other. As far as form goes everything looks good enough because I don't see anything that would get you hurt. However, the DB rows were kinda out of wack and the dips were kinda high, but you already know all this. Keep up the good work because just reading this motivates me!
 
Ah ok so I did get some responses, thats good. Its Sunday today, this week Ill video all of my big lifts on every day I hit the gym. I'll try and go lower on dips on wednesday, Ill be 5x5 deadlifting on wednesday so no more underhand rows. Ill video my pullups and maybe take my shirt of while Im doing them if the gym isnt busy just so dabuffguy is happy. Ill try and do my front squats more explosive.

The only thing is, people are saying not to use hip drive when flat benching, this will reduce the amount of weight I can use though...
 
weight does not matter for you now. form does. i have a buddy i played football with who is 18 now. when he was 17 he had a growth spurt like a fucking plant and went from benching 225 to 315 and all the way up to 365 in a year. he arc'd his back and did the hip thing you do. after he quit doing both his bench went down 50 pounds. it went back up after a couple of months but his chest looked much better and he was much stronger.

Form is one of the most important things in lifting. without good form and a good mind muscle connection you won't grow near as much as you should.

for squats, cleans, and bench when i had this powerlifting coach he taught me a lot about explosion. we did box squats for power in football. he would teach us to go down slow, and when we got to the peak explode up. when you reach your knee caps in cleaning you explode the bar to your chin and catch it. when you squat you go down slow and blow up, and when you bench you go down slow and blow the weight up. this is how i was taught to lift powerlifting style. so when you are doing all of those, get angry, and think explosion. i will show you in a video sometime in the near future.
 
Allright so flat back feet flat on the floor etc. How much do you think I will need to lower the weight? Next friday I was gonna do 62.5 try get 8 reps, if I manage it then bump up to 67.5x however many but 1 rep from failure the week after... what would u sugggest trying now if I dont drive with my hips?

I made a thread a while ago asking about squat form and I got videos posted saying to arch your back and daveTSI (i think) gave me a good detailed explanation on how to use hip drive to get more bench...
 
i myself would ditch the whole hip thing as you are more prone to injury. you want everything isolating your chest also. the thing with the hips does not help this. it is your decision though. im just here to state my opinion and give you my advice.
 
Everyone already commented on your dumbell row form, but no one mentioned speed. I try to row faster because I can focus on my back muscles more than my arms. You look like you could use more weight on them because you were going so slow. My biceps start working too hard when I do any type of rows slowly. Maybe that's just me, I don't know. Stretch your arm down almost to the ground, and then force it up! Pause at the top and squeeze. Trust me, your first couple of reps will be faster, but they will slow down when you start getting tired, and you will be working much harder to maintain your speed!
 
scotty too hotty said:
Everyone already commented on your dumbell row form, but no one mentioned speed. I try to row faster because I can focus on my back muscles more than my arms. You look like you could use more weight on them because you were going so slow. My biceps start working too hard when I do any type of rows slowly. Maybe that's just me, I don't know. Stretch your arm down almost to the ground, and then force it up! Pause at the top and squeeze. Trust me, your first couple of reps will be faster, but they will slow down when you start getting tired, and you will be working much harder to maintain your speed!
Click to expand...


I'm not a fan of speed, but a fan of control.

A squeeze at the top is muy bueno.
 
iggy said:
weight does not matter for you now. form does. i have a buddy i played football with who is 18 now. when he was 17 he had a growth spurt like a fucking plant and went from benching 225 to 315 and all the way up to 365 in a year. he arc'd his back and did the hip thing you do. after he quit doing both his bench went down 50 pounds. it went back up after a couple of months but his chest looked much better and he was much stronger.

Form is one of the most important things in lifting. without good form and a good mind muscle connection you won't grow near as much as you should.

+1,000,000

EM, remember to breathe!
Click to expand...
 
iggy said:
i myself would ditch the whole hip thing as you are more prone to injury. you want everything isolating your chest also. the thing with the hips does not help this. it is your decision though. im just here to state my opinion and give you my advice.
Click to expand...

Yes, ditch the hip thing. Plant your back firmly in the bench, feet flat, there shouldn't be an unatural arch in your back, but not press flat against the bench either. Let the natural curvature of your spine determine the arch of your back on the bench.

Focus on your chest doing the pressing. The arms are along for the ride.

And like iggy said, form form form. Weight and strength will come, but form is so important. You are young, and as your body is maturing, you will make great improvements in strength and size regardless whether you even lifted weights. Lifting the wights will make your body develop thick and strong.


And whoever said you are going to stunt your growth is an ignorant git. If anything, the increased amount of hormone response to lifting weight will increase your growth.
 
OK, yes no benching with an arc for now especially as I want to pack on as much mass as possible now in the last 4 weeks of my bulk, shame my workout today was so short :mad: I got a video of hang cleans for ya though like u asked bro
 
Good thread you got going EM. Im gonna have to do this too to see if i have good form. Actually im 21 so i know i pretty much got it but with new lifts like BB rows, deadlifts, squats.

Keep it up, for 14 youre gonna be very happy with the results when youre older. For now i would build as much muscle possible then when you get big enough start running and doing cardio so you can see every bit of muscle you have. Its all personal what you want, but when i was younger i used to want to be HUGE. Now im saying i want to be ripped. But im 5'9" and i want to be 190 8% BF. Thats way biggerr than a 230 soft.
 
Yeah well in 4 weeks I cut for the summer, Im tired of this 18-20% bf. But strength and mass are number one after that. Im lookin into powerlifting competitions. Today I squatted 210lbs for 4 reps and a while back I deadlifted 242lbs for 6 reps. Bodyweight on the deads was around 170, on the squats 175. Squats wernt to failure. My best bench has been 138x5 not to failure and Iv dipped a total off 203lbsx5.
 
ExtraMile said:
Yeah well in 4 weeks I cut for the summer, Im tired of this 18-20% bf. But strength and mass are number one after that. Im lookin into powerlifting competitions. Today I squatted 210lbs for 4 reps and a while back I deadlifted 242lbs for 6 reps. Bodyweight on the deads was around 170, on the squats 175. Squats wernt to failure. My best bench has been 138x5 not to failure and Iv dipped a total off 203lbsx5.
Click to expand...


Oh wow, didnt know you were 18-20% BF, dont look like it in the picture. GL on cutting, you really dont have to change your diet drastically and maki it complicated, just eat less but with good foods and run. When you run your body burns fat, when you change your diet your body doesnt store fat.

200lbs for dips? Like with 4 45lbs and a 25lb hanging from you? Thats pretty fuckin good! Get your bench up, do incline bb/db, flat bb/db and reverse grip bench and weighted dips for tris.

I broke my leg in october so right now im squatting 225x8, deadlifting 275x4/6, and benching 260. Keep it up bro!
 
EM where do you want to go with your training? More towards strength or more towards BBing? The reason i ask is because you are going to be getting 2 clear cut and mostly conflicting advice on form alot of the times depending what you are trying to do. As long as your ass stays on the bench the arch is good for powerlifting just don't try and go crazy like other have said. This is coming from a strength training perspective though.
 
the.gladiator1987 said:
Oh wow, didnt know you were 18-20% BF, dont look like it in the picture. GL on cutting, you really dont have to change your diet drastically and maki it complicated, just eat less but with good foods and run. When you run your body burns fat, when you change your diet your body doesnt store fat.

200lbs for dips? Like with 4 45lbs and a 25lb hanging from you? Thats pretty fuckin good! Get your bench up, do incline bb/db, flat bb/db and reverse grip bench and weighted dips for tris.

I broke my leg in october so right now im squatting 225x8, deadlifting 275x4/6, and benching 260. Keep it up bro!
Click to expand...

Lol bro I wish I was dipping 200lbs extra. When I said dipping 200lbs in total, I meant bodyweight 175, 30lbs extra weight right now, so 205lbs. Yeah I know I dont look that chubby, its mostly all around my midsection, I hate it lol
 
Big_BK said:
EM where do you want to go with your training? More towards strength or more towards BBing? The reason i ask is because you are going to be getting 2 clear cut and mostly conflicting advice on form alot of the times depending what you are trying to do. As long as your ass stays on the bench the arch is good for powerlifting just don't try and go crazy like other have said. This is coming from a strength training perspective though.
Click to expand...

I really have no idea bro, this is something I need to decide, I love lifting heavy and more than 8-10 reps and it gets boring for me, but I also do care about how I look, I wana build some muscle so I have no idea. I am lookin into teenage powerlifting but I think I would have to enter an under 18's catagory and for my weight class I wouldnt be able to come anywere near top I dont think. I really dont know what I want to do...
 
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