Form is the most important thing in all aspects of lifting, powerlifting, bodybuilding and olympic weightlifting
Never sacrifice it
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02-22-2013, 09:28 AM #31
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02-22-2013, 09:33 AM #32
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02-22-2013, 09:35 AM #33
Wut is going on in this thread.
First off your routine is not good. Aim to hit each muscle roughly twice a week. Arms dont need their own day.
Do push/pull/legs/rest/repeat or chest/arms, legs, back/shoulders, rest, repeat.
As far as the weight thing goes: obviously do not sacrifice form for weight at all IF it is an exercise where you could really hurt yourself doing so. HOWEVER, unlike most people on here, I don't see the problem if adding a very small swing on say bicep curls, or sacrificing form slightly on something like lateral raises helps you get up more weight. Thats not to say you should let your form go to sht, but the expectation that every rep of every set of every exercise has to be done with perfect form is absurd.
Keep your rows, deads, presses, benching, squats, and other very heavy lifts in good form. Experiment with lighter lifts. Find what works for you. Ie: my shoulders and traps fukin exploded when I started swinging on my upright rows. In turn, my strict upright row weight also went up a ton.Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
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02-22-2013, 09:47 AM #34
Cheers man, I've heard that hitting the muscle group 2x a week is better plus it will also make my body get used to recovering quicker, right?
Push
Pull
Legs
Rest
Repeat
This sounds like a good routine to follow, i'll see if i can come up with some exercises to do for each category.
Thanks."Quit being a lil' bish!" - Ogus
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02-22-2013, 04:09 PM #35
To each their own, agreed. Just my opinion. Generally, most beginners would benefit from a higher frequency because they can recover faster. Yes you made progress, I won't doubt that. Beginners make progress on just about ANY program. But it doesn't mean you couldn't have gotten better results with a higher frequency routine.
Having said that, if it works for you, ignore what I have said. But then again I stress that most beginners should be on a higher frequency routine.
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02-22-2013, 04:14 PM #36
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02-22-2013, 04:23 PM #37
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02-22-2013, 10:09 PM #38
- Join Date: Jan 2013
- Location: Indiana, United States
- Age: 44
- Posts: 85
- Rep Power: 155
maybe try this:
Mon: Chest/arms
Tue: Legs/Back
Wed: Shoulders/abs
Thur: Arms/Chest
Fri: Back/Legs/abs
first body group of the day is rep goal based for higher reps and the 2nd is lower reps for strength gains. This way you'd get muscle endurance and strength in each muscle during the week. I do something like this and track the high rep progress only for simplicity. Lifting only heavy is hard on the joints and connective tissue and lifting only high reps will have much slower strength gains so don't be afraid to do both in your training. You should also include ab training somewhere in there or risk developing an anterior pelvic tilt when your lifts start getting heavy.
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02-22-2013, 10:18 PM #39
There is nothign wrong with sacrificing a bit of form to get some heavier weight.
Depending on the lift of course.
Squat, DL, Bench etc you don't wanna sacrifice form too much.
Curls, Rows, Pulls, Lat Raises etc a bit of form degeneration on heavier sets is a good thing.
There's a reason all the biggest guys have "crappy" form, and often swing etc to get more weight on working sets.
And you're not gonna get huge by staying in a 100% fixed range of motion with every exercise, contrary to what most people will tell you (especially PTs lol).
But the most important thing when doing this is not to risk injury. If your form is bad to the point where you might hurt yourself, you're doing it wrong.
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02-22-2013, 10:53 PM #40
Maybe on curls and some pulling movements like low cable rows but most movements should be done with very strict form; specifically movements like lateral raises. It's so easy for other muscle groups to come into play. On Pulldowns I have to use very strict form and do maybe 190 really focusing on the contraction versus what I can do which is like 240x10 with good form but it doesn't emphasize my lats as much. Since I've focused on keeping tension on the muscle just slightly slowing down tempo and really focusing on the contraction so I still near failure I've been noticing a big difference not just in isolation movements but in my overall strength on compounds. Just my $.02
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02-22-2013, 11:12 PM #41
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02-22-2013, 11:32 PM #42
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02-22-2013, 11:35 PM #43
While that's true; the overwhelmingly large majority of people except for maybe you are going to see better benefits from strict form on lateral raises. Cheating on an exercise that is heavily reliant on removing the front delt from the equation and very little swaying/rocking isn't going to give better benefits than strict form for again the overwhelming majority of people.
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02-22-2013, 11:39 PM #44
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02-23-2013, 12:03 AM #45
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02-23-2013, 12:13 AM #46
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02-23-2013, 12:15 AM #47
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02-23-2013, 12:18 AM #48
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02-23-2013, 12:23 AM #49
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02-23-2013, 12:27 AM #50
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02-23-2013, 12:30 AM #51
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02-23-2013, 12:32 AM #52
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02-23-2013, 12:33 AM #53
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02-23-2013, 12:36 AM #54
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02-23-2013, 12:42 AM #55
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02-23-2013, 12:45 AM #56
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02-23-2013, 12:45 AM #57
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02-23-2013, 12:48 AM #58
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02-23-2013, 12:49 AM #59
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02-23-2013, 01:00 AM #60
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