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Type: Posts; User: Kelei

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    Sticky: Switch over to the new routine. Looks fine to...

    Switch over to the new routine.

    Looks fine to me, the sled drags are probably unnecessary.
  • Deadlifts primarily train the hamstrings, glutes...

    Deadlifts primarily train the hamstrings, glutes and lower back, not the upper back which is what most people are referring to when they say "back". True upper back exercises are vertical pulls,...
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    Sticky: Keep performing reverse hypers, stretch your hip...

    Keep performing reverse hypers, stretch your hip flexors and lower back (lying hamstring wall stretches are also a great lower back stretch), stretch the thigh adductors, perform anti-extension...
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    Sticky: If you want to perform bench press for your...

    If you want to perform bench press for your triceps you should use a close grip (shoulder width or very slightly wider) and perform only the top 1/2 or 1/3 of the ROM, you can set some safety bars at...
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    Sticky: He's talking about force vectors, moment arms...

    He's talking about force vectors, moment arms (levers) and mechanical advantages/disadvantages, then he's simply jumping to conclucions because he only knows half of what he's talking about. He's...
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    Sticky: http://www.youtube.com/watch?v=XowKMitOVNc ...

    http://www.youtube.com/watch?v=XowKMitOVNc

    Hyperextensions are a suitable alternative if you can't get the RDL to feel right.

    The more advanced you are the longer it takes to recomp, more...
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    Sticky: Your relative (pound for pound) strength is...

    Your relative (pound for pound) strength is impressive due to neurological strength adaptions but the muscle mass gains aren't going to reflect your strength levels until you increase your BW.
    ...
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    Sticky: There's another stage/catergory beyond advanced...

    There's another stage/catergory beyond advanced although I never speak of it, beginner/intermediate/advanced/elite. It's not possible to write a generic routine for an elite lifter, their routines...
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    Sticky: http://www.exrx.net/Articulations/Shoulder.html

    http://www.exrx.net/Articulations/Shoulder.html
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    Sticky: Dips and flat bench are interchangable.

    Dips and flat bench are interchangable.
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    Sticky: Looks fine, flat bench press and dumbbell flyes...

    Looks fine, flat bench press and dumbbell flyes are all you need to build an impressive chest. You only need to come 2/3 of the way up during dumbbell flyes, there's not much tension on the pecs...
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    Sticky: Doesn't work that way, the activation/fatigue...

    Doesn't work that way, the activation/fatigue ratios between different muscles (which share functions), muscle heads and even different motor units within single muscles will eventually reach...
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    Sticky: There's something I'd like to mention regarding...

    There's something I'd like to mention regarding muscle recruitment and EMG (as far as I can recall I've never mentioned this in my previous threads, I think it's a useful piece of information for you...
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    Sticky: Looks fine, you can arrange your 2 day split...

    Looks fine, you can arrange your 2 day split however you like, it doesn't even need to be an upper/lower setup, for example some people like to pair back/quads and hamstrings/chest etc. A 2 day split...
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    Sticky: I prefer flat bench, no back arch, rather wide...

    I prefer flat bench, no back arch, rather wide grip, bar lowered to mid pec region, if you experience shoulder pain/discomfort I recommend not lowering the bar so low, you can set some safety bars an...
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    Sticky: 20 reps per exercise is more than enough to make...

    20 reps per exercise is more than enough to make decent progress, don't overexert yourself with excessive volume. Due to diminishing returns 30 total reps might only be 25% more effective compared to...
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    Sticky: Seated rows with the elbows tucked train the...

    Seated rows with the elbows tucked train the shoulder extension function of the lats (as do chin-ups), wide grip pull-ups train the shoulder adduction function of the lats. I think wide grip pull-ups...
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    I just posted the new thread:...

    I just posted the new thread: http://forum.bodybuilding.com/showthread.php?t=162992991

    Best of luck to you all, I appreciate all the kind words and well wishes.
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    Sticky: Kelei Routines/Advice

    My goal is to provide a framework and general guidelines for lifters of any experience level, knowing how to efficiently progress through the different stages (beginner/intermediate/advanced) can...
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    I created the original routine/thread because I...

    I created the original routine/thread because I wanted to share my knowledge/opinions with you all, once upon a time I was clueless about all this stuff, I know how it feels to be passionate about...
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