The FORM THREAD (questions about the exercises)

[OMEGA]

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.

.

YouTube - Dorian Yates

watch 1:10 -1:20

perfect FORM PERFECT

 

[desmond]

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?

 

[access]

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]

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?

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?

 

[OMEGA]

No do not exaggerate the point of flexing, it actually better in this case to only do the middle 3/4th range of motion to achieve constant tension

then the Muscle will fill in over time

 

[desmond]

No do not exaggerate the point of flexing, it actually better in this case to only do the middle 3/4th range of motion to achieve constant tension

then the Muscle will fill in over time

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.

 

[Rig]

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

 

[access]

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?

Side Delts. I use cables for this primarily but dumbells is equally good and from memory what was used in Phase One

With the reverse curls, is the target forearms or biceps?

Biceps

On the last set, the perform form to failure set - how are ya'll defining failure. Failure @ perfect form, or just complete failure?

Failure while maintaining form

Thanks

Your welcome!

 

[OMEGA]

awsome

 

[weallhaveourday]

Smith machine military press .... should they be standing or seated?