Message from Steve - NJ in Fitness #lifting
@The Huwhyte Ulf - VA Ah very helpful - "elbows behind the barbell turns the exercise into more of a front shoulder raise"
I do try to pin my shoulder blades before every set as well. Has helped isolate my chest.
I have bad shoulders and have been tweaking things on bench press for a while to try to find the safest method
I've found that making sure your grip isn't too wide, keeping your wrists straight, arching your back, and your pushing shoulder blades together goes a long way
If your shoulders are already aching, you can still do a lighter underhanded bench press until they feel better
My set up is... grab bar with right hand, lean back and arch my back, put left hand on, push shoulderblades together, pin down shoulders. Lift and tuck elbows closer going down, slight arch of bar path forwad to sternum. Press up along same arch. I am religious about my set up and that's how I got my 410lb bench (and Sheiko programming)
410 is fantastic. I do something very similar. Grab the bar, tuck the sholders, brace, feet flat and go 1-2" below my nipples. Always keeping my elbows below the bar and the arms tucking in to 45 degrees against the torso on the bottom. Bar has to go from directly above your shoulders to below you nipples. If it goes up and down you are hurting your shoulders. I have been benching for decades adding 10lb a year last few - injury free (thank God) for 5x340. I don't do heavy singles anymore.
I pause banch each rep and I don't arch the back at all. I lift less weight that way but it is better to lift 30lbs less with good form and activate the same amount of muscle fibers then to put all that additional strain on joints and ligaments for no benefit. (I am looking at you above the knee rack-pullers haha)
@shyguy Thanks for posting that 5x5 workout link. I'm starting it Monday.
somtimes i feel like i am just putting stress on my joints and ligaments on not making any gains
Make sure you’re eating bone broth, or collagen and such. There are some good cheap gelatin supplements, bone broth is cheap. That stuff is really good for rebuilding connective tissue and join health.
Maybe you are @Pat-MA . Especially if you are doing partial movements, use straps and so on. Partial squats will destroy your recovery and really wear out your connective tissue.
I recently read that quarter squats can improve sprinting and vertical jump ability much better than full squats so I have been doing quarter squats because i like to play basketball and also have a bad knee if I squat about halfway down
I do not condone partial anything when lifting
If you do partial squats you are gonna be torn up
And you will have bad inflammation
Anybody have problems with cramping during squats? The last couple of weeks, ive noticed cramping basically as soon as I start my warmups. It's not so bad that its caused me to cut short a workout, and while Im no worldbeater, Im not a novice either, most of my working sets are between 365 and 430. Im not sure why this has started happening, I typically stay well hydrated and the only change ive made is more carbs before workouts
How's your salt and potassium intake
Who needs pre-workout when you can take a taser hit instead?
Hell no I busted my ass lifting
Can't do that
What do you guys think of 1 rep lifting?
I've utilized it before on Sheiko programs
It got me on podium both times and Westside uses it too
I'm thinking about switching my 3 x 5 squats and deadies to 3 x 1 on account of I think it will have lower impact on my knees, which are getting sore as I increase my weight. Think it's worth a shot?
I also do 3 x warm ups
What sort of warm up do you goys recommend before the 5x5 lifting routine? Currently I do nothing to warm up, just start the lifts. Is it necessary or not really? Opinions?
I'd probably do more volume in sets if you're gonna do one rep
At 85% of 1RM
I usually work up to singles with a high rep low weight, then 60% for 5 reps, 70% for 3, and go to singles
I have bad squatters elbow so I use singles and low reps to keep the inflammation down