Bench: If the bar doesn't touch your chest, you didn't do it properly.
Squat: If your butt doesn't go below your knees (or lower, really), you didn't do it properly.
Deadlift: If you're not tapping the ground, you didn't do it properly.
Re-evaluate. 95% of posters in here probably have no idea what they're doing.
That's all common knowledge these days brah. The internet has become a pretty good place to get strength training information.
Common knowledge doesn't equate to utilization. Trust me, egos and stupidity get in the way of watching a big kid pretend he can bench 315 when in reality he's barely breaching 10RM of 135.
Bench: If the bar doesn't touch your chest, you didn't do it properly.
Squat: If your butt doesn't go below your knees (or lower, really), you didn't do it properly.
Deadlift: If you're not tapping the ground, you didn't do it properly.
Re-evaluate. 95% of posters in here probably have no idea what they're doing.
Solid base but just wanted to elaborate on it a bit.
on bench you do not want the bar touching your chest if you are going to be hyper extending the anterior (front) portion of your delts. Generally a better rule of thumb would be to bring your elbows in line with your shoulders, maybe slightly farther. To much and you risk injury. All depends on a persons proportions.
On the squat, [filtered] to knees, agreed, that is where your glutes really start kicking in. Going to much farther risks damage to the patellar tendon. knees behind the toes people, save them knees.
deadlifts: its a tap as the man said... tappity tap tap tap, not a bounce people. Almost like you are setting it down each time. You do not get to use momentum to help you life heavier weight. One you look stupid as hell and two, doing it right = better results anyways.
i would say more along the lines of 99% of posters and population don't know what they are doing.
That's all common knowledge these days brah. The internet has become a pretty good place to get strength training information.
Common knowledge doesn't equate to utilization. Trust me, egos and stupidity get in the way of watching a big kid pretend he can bench 315 when in reality he's barely breaching 10RM of 135.
Gatta go with Wormed on this. Internet has some solid information out there... if you can shift between the 95% of BS that comes with it. Really only true way to lift proper is to develop a in depth understanding of muscles. Origins, insertions, primary, second, tertiary functions, etc.
for god sakes, dont listen the the damn yahoo fitness/diet articles they are always posting.
That's all common knowledge these days brah. The internet has become a pretty good place to get strength training information.
Common knowledge doesn't equate to utilization. Trust me, egos and stupidity get in the way of watching a big kid pretend he can bench 315 when in reality he's barely breaching 10RM of 135.
Gatta go with Wormed on this. Internet has some solid information out there... if you can shift between the 95% of BS that comes with it. Really only true way to lift proper is to develop a in depth understanding of muscles. Origins, insertions, primary, second, tertiary functions, etc.
for god sakes, dont listen the the damn yahoo fitness/diet articles they are always posting.
It amuses me immensely that you can probably get way better information by asking for help on the server message board for an unreleased korean MMO than you can get one many "reputable" sites and diet magazines.
Bench: If the bar doesn't touch your chest, you didn't do it properly.
Squat: If your butt doesn't go below your knees (or lower, really), you didn't do it properly.
Deadlift: If you're not tapping the ground, you didn't do it properly.
Re-evaluate. 95% of posters in here probably have no idea what they're doing.
Solid base but just wanted to elaborate on it a bit.
on bench you do not want the bar touching your chest if you are going to be hyper extending the anterior (front) portion of your delts. Generally a better rule of thumb would be to bring your elbows in line with your shoulders, maybe slightly farther. To much and you risk injury. All depends on a persons proportions.
On the squat, [filtered] to knees, agreed, that is where your glutes really start kicking in. Going to much farther risks damage to the patellar tendon. knees behind the toes people, save them knees.
deadlifts: its a tap as the man said... tappity tap tap tap, not a bounce people. Almost like you are setting it down each time. You do not get to use momentum to help you life heavier weight. One you look stupid as hell and two, doing it right = better results anyways.
i would say more along the lines of 99% of posters and population don't know what they are doing.
I disagree on bench, obviously. Considerations must be made to personal proportions, ie, height equates to longer limbs, hypertrophy of chest, etc. However, just like a push up, bringing the elbows more in line with the thoracic cage is technique, rather than hyperextension of the delts. I have a larger chest, so I touch the bar to my chest. Unless you're absolutely slim where bringing the bar to the chest clearly results in pain or impingement, then yes, just above is the same effect.
I'm also curious as to where you read that beyond below the butt results in patellar damage. Any study you have I'm more than willing to read. Note, a STUDY, not some retarded article by Mr. Fitness from Strength & Fitness. Obviously, damage can occur if a squat is taken too low IMPROPERLY, just like any exercise. However, I have read no studies that have proven that squat depth results in patellar damage. I am open to being wrong, though.
The problem with the fitness industry is that people base their knowledge on myths and misinterpretations that are perpetuated down the line. Nobody (rather, very few) cares to look into new research, studies and testing protocols to dismiss these myths.
'
EDIT: I misread what you meant by bring your elbows in-line with your shoulders on benchpress. Again, I highly disagree as doing that will result in less pectoral activation, which occurs mainly at the bottom of the press, and utilize more delt/tricep activation. Drop into a push up on your floor. I have a large chest and my elbows still go well beyond my shoulders. That's a general rule of thumb for people who have no clue what they're doing, sure, just like squatting past 90 degrees is apparently "bad" for your knees. (When the reality of it is, more pressure is placed onto the knee joint than following through into a full squat.)
EDIT2: For arguments sake, please look at Olympic lifters. If there was a risk of patellar damage, you really think the human body could sustain the amount of weight these amazing athletes endure? Not a chance. Stopping short results in far more pressure towards the knee cap than anything. The main problem with the general population is inflexibility, lacking of knowledge in this area and the perpetuation of myths through mass media, at least when it comes to many exercises.
Bench: If the bar doesn't touch your chest, you didn't do it properly.
Squat: If your butt doesn't go below your knees (or lower, really), you didn't do it properly.
Deadlift: If you're not tapping the ground, you didn't do it properly.
Re-evaluate. 95% of posters in here probably have no idea what they're doing.
Solid base but just wanted to elaborate on it a bit.
on bench you do not want the bar touching your chest if you are going to be hyper extending the anterior (front) portion of your delts. Generally a better rule of thumb would be to bring your elbows in line with your shoulders, maybe slightly farther. To much and you risk injury. All depends on a persons proportions.
On the squat, [filtered] to knees, agreed, that is where your glutes really start kicking in. Going to much farther risks damage to the patellar tendon. knees behind the toes people, save them knees.
deadlifts: its a tap as the man said... tappity tap tap tap, not a bounce people. Almost like you are setting it down each time. You do not get to use momentum to help you life heavier weight. One you look stupid as hell and two, doing it right = better results anyways.
i would say more along the lines of 99% of posters and population don't know what they are doing.
I disagree on bench, obviously. Considerations must be made to personal proportions, ie, height equates to longer limbs, hypertrophy of chest, etc. However, just like a push up, bringing the elbows more in line with the thoracic cage is technique, rather than hyperextension of the delts. I have a larger chest, so I touch the bar to my chest. Unless you're absolutely slim where bringing the bar to the chest clearly results in pain or impingement, then yes, just above is the same effect.
I'm also curious as to where you read that beyond below the butt results in patellar damage. Any study you have I'm more than willing to read. Note, a STUDY, not some retarded article by Mr. Fitness from Strength & Fitness. Obviously, damage can occur if a squat is taken too low IMPROPERLY, just like any exercise. However, I have read no studies that have proven that squat depth results in patellar damage. I am open to being wrong, though.
The problem with the fitness industry is that people base their knowledge on myths and misinterpretations that are perpetuated down the line. Nobody (rather, very few) cares to look into new research, studies and testing protocols to dismiss these myths.
'
EDIT: I misread what you meant by bring your elbows in-line with your shoulders on benchpress. Again, I highly disagree as doing that will result in less pectoral activation, which occurs mainly at the bottom of the press, and utilize more delt/tricep activation. Drop into a push up on your floor. I have a large chest and my elbows still go well beyond my shoulders. That's a general rule of thumb for people who have no clue what they're doing, sure, just like squatting past 90 degrees is apparently "bad" for your knees. (When the reality of it is, more pressure is placed onto the knee joint than following through into a full squat.)
part 1) i think our information is getting crossed here in our descriptions, i think you might have gotten the idea i was saying 90 degrees at the shoulders? Definitely dont want elbows in-line with your shoulders. Should have been more specific in saying when laying in a bench, to the same plane as your shoulders or slightly lowers. One definitely wants to keep their shoulder joint at an acute angle when lifting. Well hope that kind of clears up something. Not really ganna try and describe something that is better off shown haha.
part 2) i cant link you anything at the moment because the information you seek would be a scholarly journal... these are not free sites and any quality publishing requires a monthly payment to access from a database, but i am sure you know this. I have access to these through my university, not a personal account. Will try to get one next time i am at school. Next trimester starts in just over a week :(
Let's see how many real men and women actually play on this server. So post you're [filtered] stats and let's see if this server is really THE hardcore PVP server of y'all just a bunch of mewling' babies playing at swords your hipster twig arms could never carry.
Age:26
Height: 5'10"
Weight: 180
Squat: 355lbs
Bench: 215lbs
Dead: 405lbs
OHP: 145lbs
Mile run: 6:51
TRUE TEST OF MAN NECK RAISES: 65lbs
Ya I'm a bit fat ATM got a bit over zealous with my winter bulk but that [filtered]'ll shed off in time for beach season. Tera got some mighty fine beaches.
If you train in some other [filtered] feel free to add your own categories so long as it's not some [filtered] broga [filtered].
I hear all the real athletes lift weights compulsively untill they cant wipe their [filtered]... Not.
+ [filtered] is weak i squat 30lbs more then that when i cut to 2/3 your weight. You wouldnt last 1 minute in the ring lulz.
Edit last time i ran a mile that slow i was 7... and it was 6.35 for 1.25 miles. Pathetic cardio.
That's all common knowledge these days brah. The internet has become a pretty good place to get strength training information.
Common knowledge doesn't equate to utilization. Trust me, egos and stupidity get in the way of watching a big kid pretend he can bench 315 when in reality he's barely breaching 10RM of 135.
Waaaaaaait wait wait.... was that directed at me? Dude I've been lifting since the 7th grade. My bench isn't even that high. I knew a guy in college that benched 365 (his dad was a pro powerlifter though). So I don't think I'm all high and mighty. This is me after the gym last night so you can get an idea. I'm 205
