The FORM THREAD (questions about the exercises)

[desmond]

Perhaps its just me, but when others asks re: form, I normally learn something, and I still have questions outstanding, so I thought I'd create a Q and A form thread to consolidate the questions into thread (Omega: delete if u don't want it).

 

[desmond]

QUESTION on SHRUGS:
- I read that we are not suppose to go to the bottom, but are we meant to roll the shoulders or around, or go straight up, flex at top, and then 3/4 way down.

QUESTION on DELTOID SIDE RAISES:
- Are these meant to be done slightly in front of the body, or completely to the side. Also, I'm assuming that here we should only go 1/2 way down on the downward motion, as otherwise all tension is lost.

QUESTION on BISCEP/REVERSE Curls:
- doing these with the strictest of form, I noticed at the top of the motion, when my biscels are completely contracted and flexed, my bisceps are really only 3/4's way up (i.e., they say 30 degrees away from vertical). Is that how the movement is meant to end (i.e., not really even close to vertical)

 

[desmond]

SLDL and Leg Pres:

Because our Leg press machine sucks, you suggested to me wide stance free weight squat. For both of these exercises (squat/SLDL), I'm feeling it in hamstrings, but not significantly in the glute. One difference I've noticed in this routine compared to previously is that I'm hitting the quads/hamstring much more (based on DOMS and general observation), but feeling much less DOMS in the glutes, whereas previously with lunges for eg I felt massive DOMS in the glutes. Is there anything I can do here to hit the hams/glutes equally?

 

[OMEGA]

Great Thread I will def get to these in the next days

 

[desmond]

SMITH MACHINE SQUATS:
- I see some people in the gym with their feet in front of the bar. I seem to feel more quad tension with feet close together, and feet directly under the bar? Is this preferable? Any preference re: too positions (would an inwards toes result in "prettier" definition (i.e., outer quad)
SLDL
- When I'm at the top of the movement, with my back completely erect, should I lean back to flex my lower back further?

 

[lifebleeder]

Awesome thread, I had the same question about the Curls as well.

 

[OMEGA]

QUESTION on SHRUGS:
- I read that we are not suppose to go to the bottom, but are we meant to roll the shoulders or around, or go straight up, flex at top, and then 3/4 way down.

Bend Forward roughly 2-3 inches, look straight ahead , and do a Simple shrug up. The Movement is literally about 3-4 inches up and down yet, get your upper back gets HUGE if done right

QUESTION on DELTOID SIDE RAISES:
- Are these meant to be done slightly in front of the body, or completely to the side. Also, I'm assuming that here we should only go 1/2 way down on the downward motion, as otherwise all tension is lost.

Bend Forward roughly 2-3 inches, look straight ahead and do not do the top 15% of the movement of the lower 15%. Thus to achieve constant tension arms never go above shoulder level and never touch sides on the bottom

QUESTION on BISCEP/REVERSE Curls:
- doing these with the strictest of form, I noticed at the top of the motion, when my biscels are completely contracted and flexed, my bisceps are really only 3/4's way up (i.e., they say 30 degrees away from vertical). Is that how the movement is meant to end (i.e., not really even close to vertical)

Barbell CURLS " just do them" and follow good form so on this exercise don't get too technical outside what I specified.
HOWEVER on reverse curls GET technical, and ONLY do the Bottom 3/4 range. Start with arms extended and curl up to where forearms go just above parallel, them harness the weight on the way down and repeat till fatigued

..

 

[desmond]

Thanks Omega!

 

[OMEGA]

SLDL and Leg Pres:

Because our Leg press machine sucks, you suggested to me wide stance free weight squat. For both of these exercises (squat/SLDL), I'm feeling it in hamstrings, but not significantly in the glute. One difference I've noticed in this routine compared to previously is that I'm hitting the quads/hamstring much more (based on DOMS and general observation), but feeling much less DOMS in the glutes, whereas previously with lunges for eg I felt massive DOMS in the glutes. Is there anything I can do here to hit the hams/glutes equally?

YES a simple solution really

do a Deliberate gluteal contraction at the top then descend slowly and repeat as you also engage the others muscles.
Be careful though and ease into it as your Glutes may lock via a cramp lol, so DONT hit the contract too hard.

 

[OMEGA]

SMITH MACHINE SQUATS:
- I see some people in the gym with their feet in front of the bar. I seem to feel more quad tension with feet close together, and feet directly under the bar? Is this preferable? Any preference re: too positions (would an inwards toes result in "prettier" definition (i.e., outer quad)

Just use a Neutral foot position and Normal Body position to Mimic what is your normal mechanics in nature.
This is what will give your legs the look as size and you repeat over and over the natural plane of motion under progressive resistance over time



SLDL
- When I'm at the top of the movement, with my back completely erect, should I lean back to flex my lower back further?
NO, just repeat while harnessing the weight down. Some lifts like Dl's and Barbell curls are what i a call a "just do them exercise" they lend themselves to pretty even load so long as the lift is done with the form we use.

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