Well, arnold smoked. I do not. But if it's good enough for the king...

7/7/2011 3:17:37 PM

Sweet, I appreciate it. I found this, looks like something that could be incorporated pretty easily.
http://www.youtube.com/watch?v=M5NZs97ehGU&feature=related

Any recommendations for leg exercises that can be done in a home gym without a squat rack or other leg press? All I have is a leg extension adaptor for a bench, dumbbell handles, ez curl bar, standard bar, and olympic bar.

Right now I primarily do leg extensions and deadlifts. Looks like I will incorporate dimel deadlifts, possbly dumbbell squats (don't know if I can get my weights high enough on that), and hamstring curls.

Quote :

"Buy some wrist straps and forget about grip strength shoulders & lower back are more impressive than steroid freak looking forearms"

When I used to do heavy sets past my grip tolerance, I would use straps. However I'd rather get my grip strength up so that I can safely lift higher weights unaided, plus I think it helps with other lifts like dumbbell curls

[Edited on July 7, 2011 at 3:21 PM. Reason : grip n sip]

7/7/2011 3:19:38 PM

^^Haha, right. I really don't smoke as it's shown to reduce lung capacity, which obviously hurts VO2. Vaping is, I think, a different story.

7/7/2011 3:22:57 PM

is dimel the same thing as a romanian deadlift?

7/7/2011 3:25:21 PM

I come from a long line of tokers, and there's no proof that blowing dookie a few times a week has any long term effect on lung capacity.

7/7/2011 3:26:12 PM

Dimel looks like you stress the "fucking the bar" part of the lift

I could be mistaken though

7/7/2011 3:28:01 PM

I'd say dimels are more glute specific while RDLs are more for the hammies/erectors.

Both work the posterior chain well.

I think one of the main differences between them is the rep cadence. With RDLs you want to emphasize the eccentric phast, maximizing the hamstring stretch while focusing on keeping the low back uber-tight.

Dimels seem to be done with more of a neautral spine and possible posterior pelvic tilt.

7/7/2011 5:28:18 PM

RE: Grip and dead lifts.

Train your grip! Don't use straps unless you are just solely going for BB looks.

I personally prefer a mix of strength and aesthetics so try to do a mix of stuff that will work on it. High rep 1arm rows, towel chins, fat gripz work, using double overhand grip on the dead as much as possible.

Concerning calluses: grip the bar where the fingers meet the palm. Not in the middle of the palm. This will prevent skin folding, pain and giant calluses.

7/7/2011 5:56:35 PM

So regarding calluses, if I'm only getting them here, at the base of the fingers like you said, that would indicate proper form, yes?

7/7/2011 7:31:25 PM

^thats where i get mine!

7/7/2011 7:39:06 PM

Those are from handjobs, btw. I've never touched a weight in my life.

7/7/2011 7:53:23 PM

me too

7/7/2011 7:54:08 PM

Regarding grip: I have always read and practice squeezing the piss out of the bar on all shoulder mounted lifts and on all presses. You have to be tight to move big weight and having an iron grip is a great start. I only use wraps when my grip fails, and go overhand until then. A tight grip really helps your bench press, also. It tightens up your biceps for the decent. If you've ever played sports, skied, bowled, golfed, whacked off, you probably noticed wrist control was important. Strong grip = strong forearms = strong wrists.

For the weight set at home: be creative with dead lifts. You can do all versions of cleans, and if you're capable enough, cleans to a front squat. You can also throw in some Zercher squats and Jefferson squats if you can get the bar into the crooks of your arm. Clean the weight and put behind your head for lunges.

7/7/2011 8:16:32 PM

to avoid calluse failure, and scratchy hands (for your clothes and women's benefit) use a pumice stone on them in the shower.

7/7/2011 8:25:20 PM

ftr (and what its worth) i hate soft hands on a guy.


creeps me out.

7/7/2011 8:39:21 PM

My gf disapproves of soft hands as well lol

7/7/2011 8:40:04 PM

calluses keep my pimp hand strong.

7/7/2011 8:52:38 PM

No, the calluses you should be getting are on the palm side of the middle knuckle.

Those calluses where the finger meets the palm are formed from the skin fold made when you grip the bar low in the palm. The right grip actually feels weaker at first since its further down the hand/fingers. You have to train it to be stronger, but it has more potential for higher strength.

With all that said, if you lift a lot you will get calluses on most parts of the hand. Although the shouldn't be too excessive. If they are you need to manage them with pumice or cutting them off properly.

[Edited on July 7, 2011 at 8:54 PM. Reason : 0]

7/7/2011 8:53:32 PM

Managing Calluses: http://startingstrength.com/index.php/site/platform_managing_calluses

7/7/2011 9:58:40 PM

i like to bite them off, my gf hates them

7/8/2011 10:54:45 AM

I thought using nail clippers on them was cool because you couldn't feel it

7/8/2011 10:59:56 AM

Speaking of grip and blisters, any of you mugs have or tried a captains of crush hand gripper? I can close the 2 several times. I doubt I will ever get the 3, most of humanity can't. 4 is but a myth.

Makes your forearms look like turkeys.

7/8/2011 1:04:52 PM

today i may not try out the good mornings...or even lift at all.

i've had a bout of insomnia the past two days something fierce.

maybe if i get some sleep tonight i will....i HATE lifting if i'm tired, i feel like its almost pointless.

[Edited on July 8, 2011 at 1:06 PM. Reason : PS would it be wrong to post progress pics in here? ]

7/8/2011 1:06:15 PM

Tall box jumps with 30#DBs 3x3
Squats 220 5x8+ (12 last set)
Dimmel DLs 135 3x15 ( I forgot how hard these slam the glutes!)
Reverse Deficit Lunges with 40#DBs 3x5

7/8/2011 1:11:46 PM

Nah, i think pics in here are a great idea.

I'll probably take some new ones soon.

7/8/2011 1:12:25 PM

sweeeet. i feel like i will so you guys can berate me on my lack of definition in my stomach area. it went downhill for the wedding
(in my defense i wasn't walking down in a bikini and it looked better being "softer" underneath OK?! )

7/8/2011 1:15:07 PM

http://www.amazon.com/Relax-into-Stretch-Flexibility-Mastering/dp/0938045288

I have horrible flexibility in shoulders and hips and it makes squats practically pointless as I can barely get low enough to get a good range of motion (it's also an issue for many other exercises). I saw this book posted on bodybuilding.com forums and it has good reviews on amazon.com. Anyone ever read it?

7/8/2011 1:49:40 PM

Can you sit down to take a dump? If so, you can squat.

do you bend your knees first or push your hips back first? I probably just fixed your flexibility issue. If not, practice sitting in a chair or the shitter.

7/8/2011 1:59:03 PM

Quote :

""Buy some wrist straps and forget about grip strength shoulders & lower back are more impressive than steroid freak looking forearms""

need forearm strength to throw people around son

7/8/2011 2:28:36 PM

i have some update pics im gonna post later.
fair word of warning - a couple are close ups of just my legs and ass....considering those are my more problem areas (im wearing shorts though)

7/8/2011 3:03:51 PM

ShinAntonio defecates standing up. I thought this was common knowledge on TWW.

7/8/2011 3:36:11 PM

I've read that book. It's not bad.

If you are really tight and locked up, it's probably more of a stability issue. Your nervous system will lock you up if it think it is unstable or that it may hurt it self.

Tight quads --> work on hip stability (usually glute strength/activation or Psoas).
Tight hammies --> weak glutes and inability to shift your weight backwards stably to counter balance.

Those aren't fix alls, but generally those are the common issues. Most people have problems related to glute activation and core stability, especially anti-rotational.

If you've got tightness or strain, look for a weak or inactive synergist muscle (a muscle that helps with the motion) and try upping your training volume on the reciprocal muscle group. Example: tight pecs? do more horizontal rowing work.

[Edited on July 8, 2011 at 3:45 PM. Reason : 0]

7/8/2011 3:45:11 PM

if my camera comes in the mail tomorrow, I'll take some update pics. Amazon said it shipped yesterday, so we'll see.

7/8/2011 3:53:25 PM

^^You're probably right about the stability thing. Thanks for the feedback.

7/8/2011 4:09:42 PM

dave tate (google him if you don't know) advocates hanging leg raises (arms suspended) to teach you to activate your hip flexors and loosen them up.

louie simmons (google him also) advocates hip pull throughs to teach you to push your hips forward while squeezing your glutes. it's a great exercise. it has got me 50 lbs on my squat because it taught me how to use my hips. activating your glutes is tough. another great glute activator is glute bridges. just be ready for the strange looks as you hump the air.

flexor and glute work are key to flexibility. i know i can stretch like a gymnast (almost) after i'm done with a leg workout. you will probably loosen up the more you do.

[Edited on July 8, 2011 at 4:55 PM. Reason : glute not glue]

7/8/2011 4:54:39 PM

this thread is getting good

thanks guys

7/8/2011 8:39:14 PM

for some reason i don't really feel like this is the place to post progress pics.
heh.


maybe i feel weird being the first.

7/8/2011 10:48:02 PM

Quote :

"dave tate"

Dave Tate ran me over with a squat box at the 2006 Arnold

7/8/2011 11:00:49 PM

okay... so I've been lifting fairly regularly.

Lately, I've noticed these reddish bruise marks just above my arm pits between my arms and chest... (both sides). I'm slightly worried about a possible muscle tear... however, it hasn't spread and there isn't any pain. I'm getting a physical next week, so I'll just bring it up with the doc then... but I was wondering if anyone else has experienced this.

7/9/2011 2:58:27 AM

stretch marks maybe?

7/9/2011 3:20:09 AM

Yep, probably stretch marks.

I've got sone gnarly ones up underneath my pec/shoulder/armpit attachment area. Luckily they are only visible if i lift up my arm and stretch my pec forward.

Maybe looking in to remedies that new mothers use when they get stretch marks from the preggo-belly.

7/9/2011 8:15:31 AM

unfortunately there isn't really a cure for stretch marks (i have light ones on my legs)

it's kind of like a scar

7/9/2011 9:23:10 AM

They do fade with time... from purplish to tan/skin colored. That's what mine did.

7/9/2011 10:40:36 AM

Id say definitely stretch marks. I get them in that area after benching

7/9/2011 4:16:41 PM

i have stretch marks from being fat all over my stomach, they haven't faded at all in 3 years...although i was obese for 10+ years

7/9/2011 8:44:29 PM

i have them on my thighs. luckily they are very light colored. very very light.

7/9/2011 9:44:06 PM

After a 12 week power (Westside) cycle, how long would you guys do a hypertrophy (bodybuilding) cycle before going back to the big weight? Should I do any strength training those weeks or concentrate solely on maximizing muscle size and recruiting more fibers? Power lifting generally only makes your strongest fibers stronger.

I am in week five, and have already met my 12 week squat and deadlift goals. 10 more on bench but I left at least that much on the platform my last ME upper body day.

7/10/2011 9:45:29 AM

Maximus:

You could try a technique called Myo-Reps which uses a combination of higher rep work to activate all muscle fibers, then switches it up to use "selective recruitment" to hammer the higher threshold fibers, which have the most room for growth.

The gist of Myo-Reps:

Pick a weight you can do between 8-15reps with.

Start doing good form reps, with a normal controlled cadence. Once rep speed/form breaks down, where you probably have 2-3 reps left until failure, stop the set.

Rest 10-15 seconds and then do mini-sets of 1-5reps (of the same weight) with as much acceleration on concentric as possible, control the eccentric. Do not complete a rep unless it can be done with moderate-high velocity. Once the speed goes starts to go down, take another 10-15second rest. Repeat with about 3-6 mini-sets.

7/10/2011 12:20:42 PM

I have been taking lifting completely out of my routine. I run 6 days a week now and that is it: No more weights.

7/11/2011 12:45:35 AM

^Sounds a lot like body shrinking than body building!

IMO, strength training is more important than cardio/aerobic fitness. For one, strength is much harder to obtain and is generally more useful.

Why'd you take it out?

7/11/2011 6:30:17 AM