Stage Select

The Fitness Thread


Recommended Posts

I do flat bench, incline bench, then some type fly motion.  I don't do dumbell flies cause my shoulders but I do cable crossovers (upper and lower) or the fly machine.  I do light on those exercises so I can do sets of 20-25 reps.

 

Right now I'm doing dumbell for both flat and incline but I prefer bar.  Just working through shoulder issues though and dumbell lets me keep my shoulders in better position.

 

If you feel your triceps being more tired, move your grip a little wider.  If your shoulders are getting too tired, move your grip in a bit. You have to find that sweet spot and it varies per person.

Edited by purbeast
Link to comment
7 hours ago, purbeast said:

I do flat bench, incline bench, then some type fly motion.  I don't do dumbell flies cause my shoulders but I do cable crossovers (upper and lower) or the fly machine.  I do light on those exercises so I can do sets of 20-25 reps.

 

Right now I'm doing dumbell for both flat and incline but I prefer bar.  Just working through shoulder issues though and dumbell lets me keep my shoulders in better position.

 

If you feel your triceps being more tired, move your grip a little wider.  If your shoulders are getting too tired, move your grip in a bit. You have to find that sweet spot and it varies per person.

This advice definitely helped. Did work with those cable crosses. Gotta integrate that into my workout for sure. 
 

Thanks

Link to comment
2 hours ago, Vhozite said:

This advice definitely helped. Did work with those cable crosses. Gotta integrate that into my workout for sure. 
 

Thanks

And you may already know this, but you want to stick with the heavier/compound movements like bench pressing, before you do stuff like flies or cable crossovers, as far as the order of your exercises go in a single workout. 

 

This is in general too, like with legs you want to do squats before doing calf raises, shoulders you want to do shoulder presses before side raises, etc.

Link to comment
27 minutes ago, purbeast said:

And you may already know this, but you want to stick with the heavier/compound movements like bench pressing, before you do stuff like flies or cable crossovers, as far as the order of your exercises go in a single workout. 

 

This is in general too, like with legs you want to do squats before doing calf raises, shoulders you want to do shoulder presses before side raises, etc.

I actually didn’t know this. Why does it matter? 
 

The only thing I consider in terms of order is doing cardio last. Also I start every workout with chin-ups and a small amount of stretching.

Link to comment
21 minutes ago, Vhozite said:

I actually didn’t know this. Why does it matter? 
 

The only thing I consider in terms of order is doing cardio last. Also I start every workout with chin-ups and a small amount of stretching.

The compound lifts are using more than one muscle and just take more effort/work to get up than the minor exercises that are more focused.  So you don't want to do those minor ones and tire out part of the muscle group you are doing and then go do a compound lift when you aren't as fresh as you could be.  The overall goal is to put up as much weight as you can and if you do something like bench press after doing cable flies, chances are you aren't going to lift as much as you would had you done it before doing cable flies.  

 

Sure you may put up like 5 or so more lbs on the cable flies, but that would be doing like 30lbs instead of 25lbs (making up numbers here) whereas if you are benching after doing cable flies, maybe you will bench press 180lbs instead of 225lbs (again, totally making up numbers here).

 

Bench pressing 225lbs and doing cable flies with 25lbs is "better" than bench pressing 180lbs and doing cable flies with 30lbs.  

 

Chin ups are compound exercises though and are good to start with.  I am not a fan of them over pullups but they are still good to do, although they are only going to be helping out your back and biceps.

Link to comment
10 hours ago, Vhozite said:

I actually have my terms confused I start my work outs with pullups. Apparently I’ve had the terms backwards my whole life. 
 

But thanks for the advice. I’ll keep it in mind when I go tomorrow 👍🏽 

Yeah pullups are really good.  Unfortunately that is another thing that is bothering my shoulders now but I'm going to try them soon because my shoulders are feeling better.

Link to comment
12 hours ago, purbeast said:

The compound lifts are using more than one muscle and just take more effort/work to get up than the minor exercises that are more focused.  So you don't want to do those minor ones and tire out part of the muscle group you are doing and then go do a compound lift when you aren't as fresh as you could be.  The overall goal is to put up as much weight as you can and if you do something like bench press after doing cable flies, chances are you aren't going to lift as much as you would had you done it before doing cable flies.  

 

Sure you may put up like 5 or so more lbs on the cable flies, but that would be doing like 30lbs instead of 25lbs (making up numbers here) whereas if you are benching after doing cable flies, maybe you will bench press 180lbs instead of 225lbs (again, totally making up numbers here).

 

Bench pressing 225lbs and doing cable flies with 25lbs is "better" than bench pressing 180lbs and doing cable flies with 30lbs.  

 

Chin ups are compound exercises though and are good to start with.  I am not a fan of them over pullups but they are still good to do, although they are only going to be helping out your back and biceps.

This is all solid advice. Compound movements identify weak links in your movement chain. 

Link to comment
Posted (edited)

I just do dumb bell bench presses for chest. Pressing with dumb bells feels more natural. When done with proper form, the arms naturally just go up and and down. I prefer doing dumb bell exercises since they feel more natural. 

Edited by Seth Vega
Link to comment
  • 2 weeks later...

My heart is broken and I’ve been in an extremely shitty mood hating myself for 2+ days. 
 

In other words I’ve got my inner fire back. Been hitting the gym like a man possessed, and I’m finally back to my PR on the assisted bench press. 
 

Unfortunately I’m one of those people who needs bad things to happen to them for motivation. I’ve never accomplished anything while I was happy lol. 

Edited by Vhozite
Link to comment
19 hours ago, hanzohattori12 said:

What would be the best exercises for getting rid of man boobs?

I'd also suggest cutting back on fast food and processed food/sugars.  You'd be surprised how much soybeans and corn syrup are used for filler in modern day foods.  Eating food in it's primary form makes it difficult to over eat. 1000 cals of fast food is nothing but try eating 1000 cals of vegetables, brown rice and meat and you will be so stuffed.  Fast food is just empty calories.

Edited by J-ride
Link to comment

Just picked up a multi-grip barbell from an assbook seller for $50. Have been dealing with some shoulder pain, likely from heavy benching and sub-optimal form. Lots of people seem to swear by these for reducing shoulder strain/pain for heavy lifts, hoping I have a similar experience. Better form and more rear deltoid work should help as well.

 

 

Edited by Camacho
Link to comment

Love my multi grip bar for benching. I used to have elbow and shoulder pain when benching that it alleviated. The downside to it for me is that it didn’t feel great for overhead press or barbell row. It pushes out the bar path by nature of the width of the bar. So it wasn’t nearly as useful as I hoped but I’m still glad I got it since I enjoy the bench press. 

Link to comment

I'm going to have to get used to it- felt really strange when I did some reps on it. Had to go way down on weight also. Probably doesn't help that the one I got is a really cheap Rouge knockoff that weighs like 21 lbs. I noticed that my quick connect clips don't hold tight to it, which sucks. Spring clips are a bit better, but still a bit on the loose side.

Link to comment

It should be a partial legs and back lift so that you aren't lifting so much with your back.  In general I tell people to avoid deadlift unless they have someone to walk them through perfect form because most people do it wrong and end up hurting their backs for no reason.  I really think you need to have someone supervise you and watch your form.

 

I still use the deadlift but I prefer doing a really heavy farmer's walk to a deadlift in most instances, and especially for newer lifters.

Link to comment

There are some great deadlift instructional videos on YouTube: 

 

 

Here is just one example. However, it’s not really a must do exercise. You can train the muscles used in a deadlift through other exercises. I think the big thing is just coming up with a plan that targets all of the main muscle groups.

 

Link to comment

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

×
  • Create New...
Stage Select