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The FORM THREAD (questions about the exercises)
- Thread starter desmond
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desmond
New member
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)
- 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
New member
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?
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?
desmond
New member
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?
- 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
New member
Awesome thread, I had the same question about the Curls as well.
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.
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slamminshaun
New member
Omega, you made reference to the proper form of reverse curls AND regular barbell curls. My understanding is that we are NOT supposed to do regular barbell curls. Am I missing something? Thanks.
Good thread by the way. I can already see that I wasn't doing some things the "Omega way"...
Good thread by the way. I can already see that I wasn't doing some things the "Omega way"...
~Always Start Smith Military from the Top fully Extended position.
~Then Slowly descend till Arms break just Parallel
~Harness the weight with the delts and push through just short of lock out, hence my 3rd or 5th range of motion terminology.
~Always have the bar in front of you for front presses vs Behind the neck
~ As you get fatigues GET MORE STRICT instead of cheating.
~ The Strength curve for this lift rises fast in time, so while you may do girls weights at first you will get Strong FAST in it.
And the Delts just keep growing and growing
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slamminshaun
New member
By parallel, do you mean my bicep/tricep portion of my arms will be parallel to the floor? For me, that would mean bringing the barbell to around eye level. Is that correct? If not, what do you mean by parallel then? Thanks.
desmond
New member
The first time I did shoulder press, I realise I was making it harder for myself and doing it wrong (pushing forward into the smith machine, and not straight up).
I didn't get 25 reps out of an unweighted smith machine lol
I didn't get 25 reps out of an unweighted smith machine lol
slamminshaun
New member
Will this also be the case with the low incline dumbbell presses?
slamminshaun
New member
your a natural
Yes Just Below Parallel
ALL PURE PECTORAL contraction this way
Just a point of clarification...On incline dumbbell presses, when you say "just below parallel" are you saying that when we're lowering the weight and get to the parallel point that we should go past it (lower) just a hair? Or are you saying as we approach parallel we should stop short before actually getting to parallel?
Also, on the positive, touch them together at the top of the movement? If not, how far apart should the dumbbells be at the top? Should the handles on the dumbbells remain parallel to the floor at all times through the movement?
desmond
New member
SHOULDERS QUESTION;
Hey Omega, u've suggested I do 4 upper body sessions per week, and 1 lower.
My question is re shoulders? Could this be overtraining them (I'm really keen in particular to improve my shoulders though).
I note you said the shoulder press (SM) is to focus on the front deltoids, and the side raises on the back day should be focussed on the side deltoids.
Does this mean - for SM Press I should just tense the front deltoid and for side raises the side deltoids? This will require some practice and I guess will reduce the SM press load. Would a wider or narrower SM Shoulder Press grip help? Tomorrow I will get to try this for chest day
Hey Omega, u've suggested I do 4 upper body sessions per week, and 1 lower.
My question is re shoulders? Could this be overtraining them (I'm really keen in particular to improve my shoulders though).
I note you said the shoulder press (SM) is to focus on the front deltoids, and the side raises on the back day should be focussed on the side deltoids.
Does this mean - for SM Press I should just tense the front deltoid and for side raises the side deltoids? This will require some practice and I guess will reduce the SM press load. Would a wider or narrower SM Shoulder Press grip help? Tomorrow I will get to try this for chest day
~ Desmond you WILL not over train, the front delts will effortlessly take the load do to ALREADY being tired from the previous Chest Lifts
~Use a Neutral Grip ( normal ) and Just press! and press till Burn out.
~ON the back day you will get extra Trap development and side deltoid do to how the exercise flow.
~If anything in part 1 your rotator will get STRONGER or heal if previously compromised
~Use a Neutral Grip ( normal ) and Just press!
and press till Burn out.~ON the back day you will get extra Trap development and side deltoid do to how the exercise flow.
~If anything in part 1 your rotator will get STRONGER or heal if previously compromised
desmond
New member
~ Desmond you WILL not over train, the front delts will effortlessly take the load do to ALREADY being tired from the previous Chest Lifts
~Use a Neutral Grip ( normal ) and Just press!
~ON the back day you will get extra Trap development and side deltoid do to how the exercise flow.
~If anything in part 1 your rotator will get STRONGER or heal if previously compromised
thanks - that makes sense.
i dont know what im doing wrong but after my first refined chest workout, im not sore at all! i dont know how im not sore after 7 sets of incline DB Press but some how im not, also today i did the leg workout and i powered threw it alot easier then last week, iv kept strict form and iv been focusing on the muscle that im working and squeezing at the top of the all the movements. maybe im not doing enough weight? but during the workout i feel like im going to die so i dont know how im going to up the weight at this stage. i have been taking in about 15g of glutamine and about 10g of creatine everyday so that may be one of the reasons. another thing is i just changed my pwo stimulant and it works a hell of alot better. is it possible that all my other workouts were not being preformed to the fullest because of a bad stimulant? but at first i was very sore... i mean like very very sore. but now im just not feeling it. i dont know what to do, let me know what u think
thanx
deezy
thanx
deezy
desmond
New member
My recovery has greatly improved, but I'm very sore during the exercise. Body parts often feel as if they are on fire. But I'm fine by the time the next workout is due now
thats exactly what happens. i feel like the body part is on fire during the workout! but after the workout, after the steam room and shower i feel fine. as long as im not the only one
for Some Glutamine Is incredibly powerful as is Creatine
thanks OMEGA i feel bigger and i look bigger but iv dropped about 3-4lbs but i know the scale is a lire
desmond
New member
Tricep Push down:
Hey Omega, I'm not sure if I'm doing these right, because I feel less of pump/soreness in my tris than anyting of ur routine.
I'm assuming we are meant to use a pronated grip (although I feel more pain if I use supinated), but how wided are my hands meant to be (more than or less than shoulder width), and should I be facing the machine (I assume so).
I'm a bit concerned I'm not getting a full tricep workout - is there any tips?
Thanks
BTW - is it uncommon after DB bench to feel like u've got nothing for cable flys. I keep hitting PR's on DB bench, and each time I feel like I have nothing whatsoever to give the cable flies, and am doing weights `10 year girls could handle lol.
Hey Omega, I'm not sure if I'm doing these right, because I feel less of pump/soreness in my tris than anyting of ur routine.
I'm assuming we are meant to use a pronated grip (although I feel more pain if I use supinated), but how wided are my hands meant to be (more than or less than shoulder width), and should I be facing the machine (I assume so).
I'm a bit concerned I'm not getting a full tricep workout - is there any tips?
Thanks
BTW - is it uncommon after DB bench to feel like u've got nothing for cable flys. I keep hitting PR's on DB bench, and each time I feel like I have nothing whatsoever to give the cable flies, and am doing weights `10 year girls could handle lol.
desmond
New member
Using the chest exercise's as an example:
(1) 5 exercies, about 60 reps per exercises, about 5 seconds per rep (2 seconds up, down, pause) = 1500 seconds of exercises (25 minutes)
(2) 3 45 second rest breaks, 5 exercises = 675 seconds, 11.25 minutes
(3) 5 20 second rest breaks, = 100 minutes, 1.67 minutes
(4) 4 2-3 minutes breaks between exercises, 8-12 minutes
THEREFORE TOTAL TIME
(for 2 min rest breaks): 45.92 minutes
(for 3 min rest breaks): 49.92
(1) 5 exercies, about 60 reps per exercises, about 5 seconds per rep (2 seconds up, down, pause) = 1500 seconds of exercises (25 minutes)
(2) 3 45 second rest breaks, 5 exercises = 675 seconds, 11.25 minutes
(3) 5 20 second rest breaks, = 100 minutes, 1.67 minutes
(4) 4 2-3 minutes breaks between exercises, 8-12 minutes
THEREFORE TOTAL TIME
(for 2 min rest breaks): 45.92 minutes
(for 3 min rest breaks): 49.92
desmond
New member
Phase 2 lifting:
(1)
Had PM u about this Omega, but thought I'd add it here just in case others knew the answer.
For the 3 rep exercises in stage 2, is it meant to be 2/1/2 rep speed, or quicker. There is a reference in your PM to me stating the program that it may be quicker but it is ambiguous.
I guess I'm think about this most for barbell rows, as done slowly the weight is quite low because of the top part.
(2) I note in your Dorian Yates deltoid training video, On a lot of the exercises he jerks the weight and rests at the bottom (e.g., lateral raises), even on the beginning reps. Did you intend for me to do them like this or are you merely referring to him as an example of negative training?
(1)
Had PM u about this Omega, but thought I'd add it here just in case others knew the answer.
For the 3 rep exercises in stage 2, is it meant to be 2/1/2 rep speed, or quicker. There is a reference in your PM to me stating the program that it may be quicker but it is ambiguous.
I guess I'm think about this most for barbell rows, as done slowly the weight is quite low because of the top part.
(2) I note in your Dorian Yates deltoid training video, On a lot of the exercises he jerks the weight and rests at the bottom (e.g., lateral raises), even on the beginning reps. Did you intend for me to do them like this or are you merely referring to him as an example of negative training?
With rep speed Des I still like to use the same controlled movement on all exercises regardless. Omega did state that with Phase Two to attempt to go heavier which meant that in the last rep or two you may use some "momentum" to finish the set out on last 1 or 2 reps due to the increased weight but overall I still believe you should be controlling the weight throughout the movement to maximally isolate the muscle or muscle group being worked.
desmond
New member
In addition to confirming these points - I have gone with access' view - I wodered whether for one arm rows, the elbow was meant to go above parallel to the floor.
I realise I was only just passing parallel, and that maybe (after trying today) it was better to raise the elbow as high as possible (more inner back squeeze).
What are your thoughts?
I realise I was only just passing parallel, and that maybe (after trying today) it was better to raise the elbow as high as possible (more inner back squeeze).
What are your thoughts?
desmond
New member
Ah, I've probably done it wrong then. I've to tried to smash middle back have probably gone 15kg lighter just so I can slowly perform that top of inches where it gets really difficult without any cheating and constant flex.
Hi All -
Couple quick questions:
On the "side laterals" on back day - are these seated/bent over, to target rear delts, or standing, targeting side delts?
With the reverse curls, is the target forearms or biceps?
On the last set, the perform form to failure set - how are ya'll defining failure. Failure @ perfect form, or just complete failure?
Thanks
Couple quick questions:
On the "side laterals" on back day - are these seated/bent over, to target rear delts, or standing, targeting side delts?
With the reverse curls, is the target forearms or biceps?
On the last set, the perform form to failure set - how are ya'll defining failure. Failure @ perfect form, or just complete failure?
Thanks
weallhaveourday
New member
Smith machine military press .... should they be standing or seated?
I'm not sure of the actual exact angle Des for DB presses I use but set the bench so that when I am lying back and look into the mirror I am just able to see myself. I would think this would have to be pretty close to 30 degrees. 15 seems like it might be getting to flat.
On the SM I can't see any reason why you couldn't wear a belt while doing these.
On the SM I can't see any reason why you couldn't wear a belt while doing these.
weallhaveourday
New member
Cable Chest fly's ...... just want to check im doing it right., I see guys doing this all sorts of ways. The link is the way i do it.
Omega, whats the advantage of doing cable flys over dumbell flys?
Cable Chest Fly Workouts for Weightlifting & Bodybuilding | Expert Village Videos
Omega, whats the advantage of doing cable flys over dumbell flys?
Cable Chest Fly Workouts for Weightlifting & Bodybuilding | Expert Village Videos
That form looks good with the flys. The only thing I note is they have adjusted the axis point down to about shouldert level. I like it a little higher and also have a slight forward lean into the fly. This way you can really squeeze your pecs at the end of the movement but the range of motion they are using is very good.
Also with dumbell flys they are an equally good exercise for chest development but I know Omega likes to work in more of an incline dumbell fly/press movement into an overall chest program so this way you take advantage of both the dumbells and cables.
Also with dumbell flys they are an equally good exercise for chest development but I know Omega likes to work in more of an incline dumbell fly/press movement into an overall chest program so this way you take advantage of both the dumbells and cables.
weallhaveourday
New member
Cheers access... i usally have the axis point a bit higher but dropped it to shoulder height as in video thinking i was doing it wrong. I'll go back to the way u suggest.
As for fly/cable query... makes sence
Cheers
As for fly/cable query... makes sence
Cheers
YouTube - Bodybuilder Michael Lockett cable crossovers
perfect form for cable flys
will get to other Q's tommorrow
perfect form for cable flys
will get to other Q's tommorrow
PERFECT also keep the 30 degree forever, DO NOT try to get fancy one day and alter the angle do to the sheer forces being different then one is used to
if you decide to make the angle steeper or lower always start with light weight and build over the weeks till a new pattern is sustained and learned by the body
Yes that's the way!
A little higher axis point and just a slight lean into the movement. Excellent exercise to hit the pecs and maintain resistance throughout the movement.
