NickR33

yeah the old flat back, flared elbows, bar down to the upper chest is all shoulders... just my opinion but its a great way to end up with shoulder problems... my bro-in-law benches with a flat back and no leg drive... he can't understand why even though he's 30kg heavier than me he can't bench as much... claims its because I have short arms... I tell him to arch, use legs and he says it doesn't help... its just a technique thing, it takes practice like anything else

found it... its actually a whole series, there's 5 or so parts if I remember correctly

I wouldn't generally got to BB forums for form advice but they aren't too bad... with bench press, yes definitely squeeze you shoulder blades together, arch your lower back and try and keep tension in your whole body so you can use your legs to help you drive the weight up These guys know their shit, couldn't find their bench press instructional but this is pretty helpful With bent over rows you will instinctively start standing up straighter as the weight gets heavy so I like to start with my knees bent, bent over to almost 90º... then bring the bar up to your belly button... elbows in toward your sides, not flared out... hold at the top as you squeeze your mid back together... pronated or supinated both good, mix it up SLDL the bar should contact your body the whole time... push your hips/butt back as you go down, don't simply bend at the waist... you will still have a slight knee bend just make sure you can feel the tension in your hams hope that helps

looks like he is wearing weightlifting shoes which have a raised heal... still not as much as a board but similar effect... so yes, having your heals raised (by shoes or board) should allow you to go lower

I find that pressing doesn't really hit my chest at all... I get much better chest involvement when I'm moving weight across my body... so flyes and 'power flyes'... that said the best chest pump I have ever experienced is from doing the below exercise with cables rather than free weights... not sure why, maybe the constant tension? I find if you focus on bringing your hands together at the end, really flexing your chest and holding it for a second it works really well

totally agree... however for some people it takes some serious practice to get that low correctly... not as easy as it looks! the olympic lifters make it look so effortless... was watching the 48kg girls C&J 100kg+ above their heads... serious reality check for anyone who thinks they're strong

that's a nice little shoulder routine... 6 sets of each of those and you won't be able to lift your arms! I've been using drop sets to really get a good burn in the shoulders... been doing my reverse flyes lying face down on a flat or slightly incline bench... rep out 10-15 with a heavyish weight, then immediately grabbing a weight that's a few kilos lighter and doing another 10-15... then some half reps right at then end to finish... half reps are done in the middle of the rom... constant tension... supersetted with incline DB press if your keen or standing DB press I also like the cables for shoulder stuff... love the reverse cable crossover... also the lateral raise done one side at a time whilst holding onto the upright with the other hand and leaning the upper body away... face pulls with the rope attachment

are you looking in the mirror at the same time? lol

bent arms are okay as long as your not bending them because the weight is too heavy as soon as I try and go heavy I start 'shrugging' it up and feel it it my mid back instead of posterior delts... I try and concentrate on lifting it out and away from my body I'm trying to build my shoulders a bit as I'm very lat/trap heavy... I'm finding it hard to isolate the medial/posterior delt without using the bigger back muscles... finding light weights the best for this... as soon as my form drops off a finish the set

many shoulder problems are caused by muscle imbalance... too much pressing, not enough posterior delt work... reverse flyes are the obvious one but I also like face pulls I see guys do 3 or 4 different exercises for front delts, then throw in 2 or so sets of rear flys or lateral raises (12/2 ratio)... usually done with waaaay too heavy weight, leaving them with a bent arm, half row, body swinging abortion of an exercise

we need to have a block party! just won't tell Zoltan... he might bring that WRX garbage

you need to see a physio or equivalent... I have a bad left elbow that causes me trouble when I curl, row or pull up with palm supinated... I can train around it but your issues sound more serious than that... get it checked Birds, keep training those obliques! the thought that someone would deliberately avoid strengthening a muscle so they appeared larger/stronger is just a tad retarded... I have huge respect for BBers and what they do but sometimes............ face palm

stumbled on this article... breaks down the various vitamins and minerals and explains their uses and dosages etc http://greatist.com/health/vitamins-minerals-guide/#

phew, this thread went a bit ghey there for a second... all this talk of chest shaving and abz brah... lol seriously though, medicine ball throws, kettlebell movements, are good for core strength and if done as a circuit burn fat as well... no need to do endless crunches, leg raises etc IMHO

lol

clearly on the juice...

yeah I did the same thing, then he cruised the 100kg up without any struggle... bit of a beast really! when its cold and I don't feel like training I start with a barbell complex... rule is your not allowed to rest or put the weight down between exercises... usually something like RDL, into bent over rows, into power cleans, into overhead press, into back or front squat... pick a weight that you can do the hardest exercise with (usually OHP) and do 6 or 7 of each... 30-40kg will make you hate life... good for us guys who need to burn off a few more calories;) probably not necessary for you lean bastards lol

you probably shouldn't watch this one either

82-83kg... but carrying a few kilos of fat I could probably do without...l probably somewhere between 15-20% it doesn't really have a name, I think you just invented it lol... you can do a hang snatch which is kinda what your doing... that's where you start with the bar just below your knees, bent at the waist like your half way through a DL and then you straighten and throw the bar above your head in one motion next time you pick the bar up off the ground try and clean or snatch it... obviously start with a very light weight until you get the motion down... then you can work in two exercises into the one set... snatch the bar to above your head, lower then press it, lower it back to just below your knees, snatch it above our head again etc

if you snatched 100kg like that I'd be fckn impressed... I can barely power clean and push press my own bodyweight... and its not pretty lol I was reading an article that was talking about strength goals for athletes (not powerlifters, weightlifters or strong men etc) so have been trying for these goals Push Body weight bench press for 15 reps - tried over the weekend, only got 12 and last rep was a bit suspect Pull 15 pull-ups - easy, can do 20 Squat Body weight squat for 15 reps - hard work, can do 20 though Hinge Double body weight deadlift - did 180kg at 82kg bodyweight Loaded Carry (Farmer Walk) 40 metres Body weight per hand - haven't tried this one, will have to find a space but it sounds bloody difficult... would have to work up to it I imagine

why do I watch this shit... makes me feel like a major weakling... how easy does it go up!

just make sure whatever supps your taking don't have any artificial sweeteners in them

just had my pre-workout supp... double shot espresso... time to go lift heavy shit:)

you live in my street... or I live in yours lol