Bench Press

[heycal]

Originally Posted by chess9

Squats activate the largest muscles in your body-quads, glutes, hammys, blasting testosterone into your blood stream. Squats will make your biceps grow. They will make everything grow. Just warn your wife.

I'm not married, Robert. Remember above I said I wanted to continuing chasing young girls? I'm guessing a wife wouldn't like that sort of thing...

[Rickson]

Listen, you Anti-Ricksons, stop man loving each other and hit the gym! Robert, stop telling people your age! Cal, leave those young girls alone!

[HornedWildebeast]

This is pretty embarrasing but I'm 6'2 150 and only bench 85. My upper body is extremely weak. Lower body is much stronger

[10sfreak]

Originally Posted by heycal

Rickson and others: What do you think of this super squat machine my gym has, in terms of effectiveness and safety compared to traditonal free weight squats for those of us who are not hard core and just want to build a little strength and muscle mass?

Actually, I don't think that's only for hack squats - it can be used for either hack or regular squats. If you face away from the machine, you'd use it for a hack squat. If you faced into the machine, it would closely mimic a regular squat.
Also heycal, to answer your question: yes, squats are good for your hamstrings as well as quads and glutes.

[10sfreak]

Heycal, as for your routine you outlined before, since you're pressed for time, you could superset your calf work into your incline leg-press work. Do a set of leg presses, do a set of calf raises (while on the leg-press machine - note: you'll need to rotate the stop-pins back into place for safety)
Also, when doing your squat work, as suggested by chess9, be sure to rest no more than 60 seconds between sets. This will increase your testosterone and growth hormone levels, which will not only help you build muscle, but burn fat as well.

[heycal]

Originally Posted by 10sfreak

Actually, I don't think that's only for hack squats - it can be used for either hack or regular squats. If you face away from the machine, you'd use it for a hack squat. If you faced into the machine, it would closely mimic a regular squat.
Also heycal, to answer your question: yes, squats are good for your hamstrings as well as quads and glutes.

Don't know much about hack squats, but that machine definitely feels like it works the body differently depending on whether you face in or out as you mention.

Originally Posted by 10sfreak

Heycal, as for your routine you outlined before, since you're pressed for time, you could superset your calf work into your incline leg-press work. Do a set of leg presses, do a set of calf raises (while on the leg-press machine - note: you'll need to rotate the stop-pins back into place for safety)
Also, when doing your squat work, as suggested by chess9, be sure to rest no more than 60 seconds between sets. This will increase your testosterone and growth hormone levels, which will not only help you build muscle, but burn fat as well.

Thanks for the tips. Good idea about about incoporating the calves into the leg press machine.

As for rest time between sets, doesn't longer rest enable you to recover your strength and lift more, and thus ultimately help build more muscle mass? It certainly feels to be the case, and I believe the trainer who showed me around the gym suggested a nice rest between sets, and to work heavy, if I wanted to build muscle.

[FastFreddy]

Calf machines are are a waste of time they should be removed from the earth, calfs are pretty much gentetics. I seen huge ripped calf muscles at the gym and they don't even train them. My other juiced bodybuilding friends still can't get their calfs any bigger or change the shape. I never train my calfs or stretch out spend that time lifting or running or play tennis. Thats why Arnold got calf inplants to win bodybuilding shows.

They should also remove all stretching area in the gym. Who wants to see out of shape people doing abs on the floor and stretching out, when they should be lifting heavy weights and running on the treadmill. Forget all that walking on the treadmill(bs) if you want to get in shape look at the people in the gym who are in shape. They are running on the treadmill or lifting med to heavy weights.

[heycal]

Originally Posted by FastFreddy

Calf machines are are a waste of time they should be removed from the earth.

I've torn both calves playing tennis. It's been recommended I strengthen them to prevent future tears. So I don't quite see machines that could help me do that as a plague upon the earth like you do.

[onehandbh]

Originally Posted by heycal

I've torn both calves playing tennis. It's been recommended I strengthen them to prevent future tears. So I don't quite see machines that could help me do that as a plague upon the earth like you do.

Yikes! both calves? How is your calf flexibility?
You can do calf work on steps/stairs using your bodyweight. Use one
hand to hold onto a wall/rail for balance. Once it becomes too easy using
both calves, switch to one leg at a time.

[chess9]

Originally Posted by FastFreddy

Calf machines are are a waste of time they should be removed from the earth, calfs are pretty much gentetics. I seen huge ripped calf muscles at the gym and they don't even train them. My other juiced bodybuilding friends still can't get their calfs any bigger or change the shape. I never train my calfs or stretch out spend that time lifting or running or play tennis. Thats why Arnold got calf inplants to win bodybuilding shows.

They should also remove all stretching area in the gym. Who wants to see out of shape people doing abs on the floor and stretching out, when they should be lifting heavy weights and running on the treadmill. Forget all that walking on the treadmill(bs) if you want to get in shape look at the people in the gym who are in shape. They are running on the treadmill or lifting med to heavy weights.

I use the calf machine occasionally. It's not bad for strengthening calf muscles. I like calf raises with the Smith Machine better.

But, the reason I decided to not do bodybuilding in my late 20's (went into powerlifting) was because I discovered after about 6 months that my skinny legs were going NOWHERE. If I could build my calf muscles the way I can build biceps, back and pecs I'd be a monster! OK, I'd be Grendel's ugly step-child.

-Robert

[heycal]

Originally Posted by onehandbh

Yikes! both calves? How is your calf flexibility?

Apparently not good! I tore the left in January 2006, the right in February 2007, both at the beginning of the matches in chilly weather. (Actually the first one happened in the pre-match rally.) Been doing body weight calf strengthening of the type you mention ever since, as well as trying to make sure the body is warmed up a bit before playing. No problems since then.

[Rickson]

That can be said about any machine or free weight exercise. If you don't do calf raises, you won't die from a lack of exercise, but if you don't bench, squat, or curl you still won't die from a lack of exercise. People lift weights to build a small amount of muscle and to get stronger. You can choose to skip a vast number of exercises or do a lot of what some people perceive as pointless. It is a choice.

[Tofuspeedstar]

I dunno, I believe it's around 265-270 at 2 reps.

Deadlift is 315 at 7 reps, 340 for 2 reps.

*shrug*

[FastFreddy]

Rickson is right thats why I run 7.5 miles every day a 8:00 minute mile pace at a average hr of 146. I been running every day since January 2007. I started running back in 2003 I ran three times a week and then four times a week in 2004, five times a week in 2005, six times a week in 2006. I also done 3 marathons and my quickest time was 3:09 at 215lbs wearing a 3 liter cammelback(9lbs) You will never die because you have small guns or skinny chicken legs. Most people will suffer a stroke or heart attack in their lifetime.

You need to lift 85% 5 reps of your max to kept your joints tendons ligaments and bones strong. If you lift light weight for alot of reps you will not get strong and just wear out your joints. I still love to bench heavy since its a ego thing and gives me a nice 46inch chest. I am going see a sport med tennis doctor to get my shoulder checked out on Sept 9th. I will make sure I get an mri I got x-rays done last week when I saw my reg doc. X-rays are a waste of time since I know its my tendon silding on the bone. I am still lifting 285 for 15 reps just doing 3 sets. Still doing back ex machine, lat pulldowns to the front overhand grip, and shoulder press, rear delt and fly machine (bodymaster). For legs leg press, seated upright leg curl and leg ex machine. for abs I do the swiss ball at home with my shoulder pt.

[nCode747]

like 100 or somthing i weigh 135lbs

[heycal]

Originally Posted by FastFreddy

I still love to bench heavy since its a ego thing and gives me a nice 46inch chest. I am going see a sport med tennis doctor to get my shoulder checked out on Sept 9th.

Think there could be a link between the latter sentence and the former?

[FastFreddy]

Nah, I tore up my right shoulder from impact from hockey. Its called not wearing your sholder pads in a light practice but I got carried away and checked the smallest guy on my team with 5 mins left in practice and torn it off the bone 4cm by 6cm.The year before I broke my team mates shoulder in practice we both were not wearing our pads pretty dumb. I also torn up my left shoulder 2cm by 3cm tear with that crapy clay court tennis hitting 25 ball rallies over your shoulder. Sure clay court is softer on your knees but hell on your shoulder. I can't image using poly on clay you will rip your arm right off the bone and then sew it back on.

[10sfreak]

Originally Posted by heycal

Don't know much about hack squats, but that machine definitely feels like it works the body differently depending on whether you face in or out as you mention.



Thanks for the tips. Good idea about about incoporating the calves into the leg press machine.

As for rest time between sets, doesn't longer rest enable you to recover your strength and lift more, and thus ultimately help build more muscle mass? It certainly feels to be the case, and I believe the trainer who showed me around the gym suggested a nice rest between sets, and to work heavy, if I wanted to build muscle.

It depends on what your goals are. If building muscle is your primary goal, then you'll want to minimize the rest between sets. As I posted earlier, this will maximize your GH/testosterone surge post-workout. Obviously, you won't be able to use as much weight, but this will build muscle and burn fat for hours after your workout. On the other hand, if pure strength is your primary goal, then you'll want to lift a higher percentage of your 1-rep max, and rest 3-5 minutes between sets. This will build your muscles to a more limited extent, but your strength will go up more. Hope this helps.

[Hot Sauce]

Can anyone confirm the tips this guy uses in this bench press video? (Slight back arch, etc)

http://www.youtube.com/watch?v=Hsr1-xcXFL8

[chess9]

Originally Posted by Hot Sauce

Can anyone confirm the tips this guy uses in this bench press video? (Slight back arch, etc)

http://www.youtube.com/watch?v=Hsr1-xcXFL8

I prefer the instruction to "retract the scapulas", but for the internet that's probably an effective teaching technique. Notice that by arching your back slightly, your chest rises a bit and your scapulas come together. That action engages the pecs much more effectively during the bench press.

The sort of arching of the back that is bad, and that you often see in high school gyms, is a very high lifting at the belly button and the feet often go up on the toes. Good way to really screw up your back. Notice this guy is saying a very slight arch. DO NOT OVERDO THE ARCHING.

-Robert