PH Transformation Thread 2012 - Chat

[GBDG]

In my gym there is a very clear divide between the weights (98% men) section and women's weights area. You see the occasional bloke venture in there. Yesterday there was a lad doing biceps with 2.5kg pink weight. He may have been achieving amazing contraction, but I think that may be taking "lower the weight" too far.

No doubt if you asked him, he'd say he was "toning" and is probably paralyzed by fear of lifting 12.5kg and waking up the next day 100lb of muscle heavier, with a body like Jay Cutler. Of course, everyone knows the dangers of overnight bodybuilder physique. I've heard you're at particular high risk if you take whey protein.

[Jimbo NW]

Ordinary_Chap said:

Hoofy said:

Smitters said:

I'd be interested to see what people thought of these weights and if I look hideously imbalanced. I know they're low, but I'm working to change that...

Bench 5x5 - 40kg
Standing OHP w. bar 5x5 - 20kg
Lat Pull down 5x5 - 40kg
Standing bent over barbell row - 40kg

What do you mean? Presumably, you're lifting weights that are challenging, so just keep going and the numbers will grow. Pay attention to good form to avoid injury and watch the numbers increase over the next few months.

If you're worried about, for instance, having massive lats and skinny biceps, you can focus on specific areas later. My weakness is shoulders so I started hitting those more. Have started to get comments so clearly it's working. (They're still st by other PHers' standards but people I know have commented so they must be growing.)

Other PHers standards? Like who?

Anyway my revelation over the past 6 months has been obtaining maximum muscle contraction and volume.

That "I'll never be a weightlifter" Video helped me no end, since then dropping the weights right down and focusing on "Stretccccch, Contract..." I've noticed my muscles looking fuller, wider and broader than ever before.

As an example, before applying these principles I would finish back and bi's with 22kg dumbbells, more likely than not throw them up using my back, now using controlled and timed reps i'm only lifting 14's however the burn and pump is incredible, very much a preacher of that type of lifting now.

Or on the flip side you can use Dorian Yates, who advocates slightly cheat movements on the positive motion, along as the negative is controlled and focusing on stretch, which i have nicknamed negative volume training.

Either way, both these top bodybuilders advocate and preach slow controlled movements and leaving number chasing for the powerlifters.

[Ordinary_Chap]

Jimbo NW said:

Ordinary_Chap said:

Hoofy said:

Smitters said:

I'd be interested to see what people thought of these weights and if I look hideously imbalanced. I know they're low, but I'm working to change that...

Bench 5x5 - 40kg
Standing OHP w. bar 5x5 - 20kg
Lat Pull down 5x5 - 40kg
Standing bent over barbell row - 40kg

What do you mean? Presumably, you're lifting weights that are challenging, so just keep going and the numbers will grow. Pay attention to good form to avoid injury and watch the numbers increase over the next few months.

If you're worried about, for instance, having massive lats and skinny biceps, you can focus on specific areas later. My weakness is shoulders so I started hitting those more. Have started to get comments so clearly it's working. (They're still st by other PHers' standards but people I know have commented so they must be growing.)

Other PHers standards? Like who?

Anyway my revelation over the past 6 months has been obtaining maximum muscle contraction and volume.

That "I'll never be a weightlifter" Video helped me no end, since then dropping the weights right down and focusing on "Stretccccch, Contract..." I've noticed my muscles looking fuller, wider and broader than ever before.

As an example, before applying these principles I would finish back and bi's with 22kg dumbbells, more likely than not throw them up using my back, now using controlled and timed reps i'm only lifting 14's however the burn and pump is incredible, very much a preacher of that type of lifting now.

Or on the flip side you can use Dorian Yates, who advocates slightly cheat movements on the positive motion, along as the negative is controlled and focusing on stretch, which i have nicknamed negative volume training.

Either way, both these top bodybuilders advocate and preach slow controlled movements and leaving number chasing for the powerlifters.

I'm glad it was useful!

Dorian's technique is similar to Kai's in that squeezing the muscle is very important for working the muscle. If you've watched any Dorian video's he's constantly screaming SQUEEEEEEEEEZE!

I had a huge spurt of growth from doing this type of training.

Previously I lifted a lot of weight and grew but at a much slower rate. My main issue in the past was not squeezing the muscle. For instance my forearms are comparatively big compared because when I did exercises like back exercises I was engaging them to help as opposed to focusing on my back.

Its amazing how much of this is a mental/muscle game.

[Hoofy]

From now on, if anyone questions why I'm lifting girlie weights, I'll say, "I'm following Kai Greene's training methodology."

GBDG said:

Of course, everyone knows the dangers of overnight bodybuilder physique. I've heard you're at particular high risk if you take whey protein.

[maximus123]

Ordinary_Chap said:

I'm glad it was useful!

Dorian's technique is similar to Kai's in that squeezing the muscle is very important for working the muscle. If you've watched any Dorian video's he's constantly screaming SQUEEEEEEEEEZE!

I had a huge spurt of growth from doing this type of training.

Previously I lifted a lot of weight and grew but at a much slower rate. My main issue in the past was not squeezing the muscle. For instance my forearms are comparatively big compared because when I did exercises like back exercises I was engaging them to help as opposed to focusing on my back.

Its amazing how much of this is a mental/muscle game.

Can you just clarify the 'squeezing' the muscle. I can see it working easily for say bacep curls but how about bench press? Do you squeeze at the end of the movement? Also does this type of training work with the squats and deadlifts?

What type of reps/sets are people using?

[Smitters]

Interesting to watch the Kai Greene vid. TBH I turned off after 90 secs as the desired outcomes are totally opposed to my goals - I want maximum functional strength and will take whatever look comes as a by-product. That's not to say the technique and approach is wrong though, so I'll have a look through when I've more time as I'll bet his form is outstanding.

[theshrew]

I think im correct in saying for more strengh you should do lower reps higher weight.

Probably someone with more experience could tell you better than me

[didelydoo]

theshrew said:

I think im correct in saying for more strengh you should do lower reps higher weight.

Probably someone with more experience could tell you better than me

Generally yes. Best way to get to get strong is to lift heavy stuff- this necessarily means lower reps (as it's heavy)

In saying that you'll also get strong from 20 rep's (as well as a multitude of other configurations) too so it's not too clear cut.

[Ordinary_Chap]

maximus123 said:

Ordinary_Chap said:

I'm glad it was useful!

Dorian's technique is similar to Kai's in that squeezing the muscle is very important for working the muscle. If you've watched any Dorian video's he's constantly screaming SQUEEEEEEEEEZE!

I had a huge spurt of growth from doing this type of training.

Previously I lifted a lot of weight and grew but at a much slower rate. My main issue in the past was not squeezing the muscle. For instance my forearms are comparatively big compared because when I did exercises like back exercises I was engaging them to help as opposed to focusing on my back.

Its amazing how much of this is a mental/muscle game.

Can you just clarify the 'squeezing' the muscle. I can see it working easily for say bacep curls but how about bench press? Do you squeeze at the end of the movement? Also does this type of training work with the squats and deadlifts?

What type of reps/sets are people using?

You can normally squeeze the muscles when doing bench, with bench I've also been pausing at the bottom and squeezing, then explosive up and slow down.

[Ordinary_Chap]

Hoofy this is a good Kai video on shoulders/back. He really offers some truly superb advice to the chap he is training.

http://www.youtube.com/watch?v=cG32kXQxFu8&fea...

There is a part one of this video if you like it.

Lee

[Hoofy]

Ordinary_Chap said:

Hoofy this is a good Kai video on shoulders/back. He really offers some truly superb advice to the chap he is training.

http://www.youtube.com/watch?v=cG32kXQxFu8&fea...

There is a part one of this video if you like it.

Lee

Thanks! Will watch now while eating dinner.

Edit: Just found part 1: http://youtu.be/5f7mbUQkJA0

Edited by Hoofy on Thursday 12th April 19:25

[Lost_BMW]

A heads up for anyone interested - well two actually!

R5 Live are having a discussion about legal sports supplements for athletes around 9.30 tonight


and BBC4 have got a programme about exercise/training at 9.00pm - also repeated in the early hours...

[GBDG]

Ordinary_Chap said:

Hoofy this is a good Kai video on shoulders/back. He really offers some truly superb advice to the chap he is training.

http://www.youtube.com/watch?v=cG32kXQxFu8&fea...

There is a part one of this video if you like it.

Lee

Oh my god, the advert at the start of that is one of the funniest things I have seen in a long time!

The first protein isolate made from... 100% BEEF! 350% the concentrated protein of steak! It's like a viz supplements advert

Edited by GBDG on Thursday 12th April 20:15

[Halb]

GBDG said:

The first protein isolate made from... 100% BEEF! 350% the concentrated protein of steak! It's like a viz supplements advert

I did wonder if it was a pisstake for a second.

[Hoofy]

Halb said:

GBDG said:

The first protein isolate made from... 100% BEEF! 350% the concentrated protein of steak! It's like a viz supplements advert

I did wonder if it was a pisstake for a second.

What I particularly liked was "In four great flavours" and proceeded to list fruity, girl-friendly flavours to hard rock riffs. Surely, it should be rust, Swarfega, Castrol and WD40.

[Bolognese]

Just did a back a bi's session. I tried the behind style lat pulldown technique from the above Kai vid. I couldnt really get on with it - just didnt feel comfortable. Not sure if you have to work up to it. The other stuff was cool though.

(I kept hearing his voice in my head saying "squeeeeeezeeeee")

[Lost_BMW]

Bolognese said:

Just did a back a bi's session. I tried the behind style lat pulldown technique from the above Kai vid. I couldnt really get on with it - just didnt feel comfortable. Not sure if you have to work up to it. The other stuff was cool though.

(I kept hearing his voice in my head saying "squeeeeeezeeeee")

Used to be all the rage when I started training then seemed to get linked to shoulder injuries, a bit like press behind neck. I stopped doing them years ago as it felt like it made my shoulders click + hurt my elbow tendons for some reason.

[Ordinary_Chap]

Lost_BMW said:

Bolognese said:

Just did a back a bi's session. I tried the behind style lat pulldown technique from the above Kai vid. I couldnt really get on with it - just didnt feel comfortable. Not sure if you have to work up to it. The other stuff was cool though.

(I kept hearing his voice in my head saying "squeeeeeezeeeee")

Used to be all the rage when I started training then seemed to get linked to shoulder injuries, a bit like press behind neck. I stopped doing them years ago as it felt like it made my shoulders click + hurt my elbow tendons for some reason.

It's an exercise that some can do safely but was generally considered a no-no for the average gym goer due the increased possibility of injury.

I personally find it difficult to do but my coach has others who do it.

[Bolognese]

Interesting. I have heard it can cause injuries. I dont think its one for me. Glad I gave it a shot though.

[Lost_BMW]

Ordinary_Chap said:

It's an exercise that some can do safely but was generally considered a no-no for the average gym goer due the increased possibility of injury.

I personally find it difficult to do but my coach has others who do it.

IMO it - like anything I guess - is only safe until the day it causes an injury. Only takes one event and then sit out the setback.

Fair enough, no exercise is totally safe but with all the options available why risk one that might be more risky and doesn't seem to offer any particular or unique advantage?