Can I do incline dumbbell presses instead of flyes on upper B or does it have to be a fly movement?
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07-16-2014, 07:14 PM #31
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07-16-2014, 08:24 PM #32
- Join Date: Apr 2012
- Location: United States
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- Rep Power: 1575131
You may be right about the Pendlay subbing reason. I personally don't think they are that hard. Keep your back flat and row it off the floor. Overall posture for the lift should embody what is shown in Glenn's video on it.
I've always thought most people want to sub them since they can work with more weight on BORs. Typical noob mindset that more weight is better regardless.
Knock yourself out.Experience, not just theory
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07-18-2014, 10:47 AM #33
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07-18-2014, 11:24 AM #34
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07-18-2014, 11:40 AM #35
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07-18-2014, 12:56 PM #36
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07-18-2014, 01:19 PM #37
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07-18-2014, 10:40 PM #38
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07-19-2014, 10:49 AM #39
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07-19-2014, 10:53 AM #40
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07-19-2014, 04:38 PM #41
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07-19-2014, 05:50 PM #42
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
Experience, not just theory
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07-23-2014, 08:34 AM #43
Bump for liberty and justice
I'm thinking that, at some point just before moving to the Upper/Lower Split, I might alter the novice program into a sort of "Advanced Novice." It would be:
AxB1xAxxB2xAxB1xxAxB2xAxxB1xAxB2xx
Where B1 is the original Deadlift/Leg Curl day and B2 would be Front Squat/RDL day.
It would be similar to the progression as listed in Practical Programming 2nd Edition/Starting Strength 3rd edition (can't post links, it's on the Starting Strength wiki FAQ)Started w/insanity on June 14th, 2012. P90X & X2. Began Starting Strength June 10th, 2013. On Fierce 5 Novice Program after screwing around for a few months.
Starting/Current/PR
*not in use
Squat:110/190/225
Bench:90/130/155
Dead:115/225/240
*OH Press:60/100/110
Pendlay Row:70/130/155
Incline Bench: 95/110/110
*Front Squat: 85/110/125
*SLDL: 80/100/100
*RDL: 80/90/100
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07-23-2014, 01:37 PM #44
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07-27-2014, 09:55 PM #45
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07-28-2014, 02:04 AM #46
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07-28-2014, 05:21 AM #47
Im a movice an I can do 3x10 pull-ups
whether you're a novice or not depends on your lifts and recovery ability. A novice can fully recover and improve from session to session on a thrice weekly frequency and thus can keep up with a rapidly progressing program.
A generally used benchmark for someone past the novice phase is a bench around 200, squat around 300 and DL around 400 lb. If you're not near these strength standards, you'd do best on a novice programlog:
http://forum.bodybuilding.com/showthread.php?t=165742981
nothing but the basics
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07-28-2014, 12:16 PM #48
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07-29-2014, 12:46 AM #49
Pretty much thought so about buttwink. Some have told me I've a little bit of spinal hyper extension too.
I'm trying to start doing core work, but with my current ****ty internet connection after I moved out, it's pretty hard to get all the stuff, I'm trying to find a way though. I'm only doing the exercises I was told to by the doctor, and I literally have zero back problems atm.Any post I make should not be taken seriously.
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07-29-2014, 03:06 PM #50
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08-01-2014, 11:18 AM #51
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08-01-2014, 12:08 PM #52
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
I followed the typical full body to Upper/Lower to PPL route. Spent a good year on FB another year or so on UL and then have done PPL intermittently the last year, but I've been plagued with injuries for the last year or so...funny actually they all developed from postural imbalances.
Obviously I hadn't designed any of this stuff yet. I ran something with similarly low volume and decent balance. Had I known 3 years ago what I know now my joints wouldn't have gotten destroyed in the process:/Last edited by davisj3537; 08-01-2014 at 01:31 PM. Reason: grammar
Experience, not just theory
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08-01-2014, 01:13 PM #53
- Join Date: Jun 2013
- Location: United Kingdom (Great Britain)
- Age: 42
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Is there an equivalent to face pulls that can be done with either a bar or dumbells? I can do rear flyes on upper B should I just do those on upper a?
Incidentally just read this http://www.t-nation.com/free_online_...lls_and_shrugs interesting stuff!2015- Present. Qualified military psychiatric nurse.
2012-2015 British Army Psych Nurse Training (BSc Nursing Mental health)
2004-2012 Royal Military Police
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08-01-2014, 01:32 PM #54
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08-01-2014, 03:13 PM #55
Hey Davis, if you dont mind me asking why don't you have lateral raises in any of your programs?, aren't they an essential exercise to develop your lateral delts?. Also can i substitute the reverse flies for rear delt lateral raises on your novice program?, and should i still use the 5lbs per month for the rear delt laterals like on the reverse flies?.
Last edited by Ozieman3o5; 08-01-2014 at 04:02 PM.
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08-01-2014, 04:37 PM #56
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
This is a really common question in terms of shoulder development. Lateral raises aren't essential and neither is OHP. A perfect example are my delts in my avatar. With a few very small exceptions I've never done OHP, Incline or any delt isolation exercise other than reverse flies. My delts exploded with pressing, pulling and reverse flies. People put WAY too much emphasis on shoulder exercises. If you lift heavy and eat they will grow just like everything else.
Would you care to explain to me how reverse flies are different than a rear lateral raise? They look nearly identical to me...Experience, not just theory
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08-01-2014, 04:42 PM #57
I believe reverse flies are done standing up with cables, while rear lateral raises are done with dumbells while leaning forward, references for each: http://www.exrx.net/WeightExercises/...everseFly.html, http://www.exrx.net/WeightExercises/...eralRaise.html.
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08-01-2014, 04:55 PM #58
- Join Date: Apr 2012
- Location: United States
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That is what I thought. For now on just consider the names interchangeable for the same exercise. They both do the exact same thing. It doesn't matter how your body is positioned, what matters is how your arms are moving in relation to it. Some people call them reverse flies and others call them rear lat raises.
Experience, not just theory
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08-01-2014, 05:04 PM #59
Alright, thanks, im just gonna do the dumbbell version since i don't have the equipment for cable flyes. I also have a question about the incline bench, how much of an incline should it be?, or does it not matter?, im asking because i have one of these:
http://imagecdn-1.findnsave.com/147/2379629-420
And as you can see there are 3 possible holes i can set the bench to, so im wondering which one of the holes would be best for the incline bench?.
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08-01-2014, 08:12 PM #60
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