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1  Getbig Bodybuilding Boards / Training Q&A / Re: Bar position on squats on: Today at 07:58:00 AM
 It's a individual choice, of course.

 Though getting the technique correct, in whichever style you use, can become important with regards to safety and potential injury. Also in getting the full value of the effort anyone puts into a squat (or any other muscle group) workout. At times, comfort can be misleading. Sort of like a bad habit feels good at the time, but later on, when it catches up with you...not so much.

Good Luck
2  Getbig Bodybuilding Boards / Training Q&A / Re: Bar position on squats on: April 16, 2014, 11:42:22 AM
Might suggest box/bench squats as an alternate way to learn correct squatting. With the bar placed mid range on the traps (not too far down..not too far up), which seems to work for most guys.

Box/bench (some also use platforms) squats can also set the depth of each rep, and how low you want to go. Pausing a second or two, at the bottom, can be a great help also. Probably a good idea to relearn the basic squatting style for each of our body types.  Knees tend to take the whole of the blunt force, as well as the lower back, which doesn't always have to be the case. Should be almost an equal  distribution of the effort required to lift.

Can also relearn the front squats with the help of a box/bench. Which, when done right, recruits the quads way more that regular squats. Again adjusting to our individual body type.

Been a lot of pro's & cons about the depth of a squat and the affects on the knees over the years. Some even believe that the reversing of a squat, before reaching it's bottom position, can be doing more damage than good for most. Like if doing parallel reps (1/2 -3/4 down) and reversing the motion and coming back to full standing position again can be brutal on the knees. Others believe that a full ROM is a must when squatting.Olympic lifters seem to hit that rock bottom position when doing squat cleans/snatches, even when in training workouts.  It's a individual choice, of course.

Good Luck
3  Getbig Bodybuilding Boards / Training Logs and Info / Re: JPM101 current training on: April 14, 2014, 08:56:16 PM
Current..done twice a week. Adding weight to the bar once a week.


(1)   Press Behind The Neck or Behind the Neck Press...whatever.  (found different gyms/regions may have different names for the same exercises or training systems)
        
    10X10 ..GVT. Using 180 for all sets. The first few sets feel very light, more like a warm up. That can fool you, big time. I try to keep 60 seconds rest between sets. Touch the lower neck/trap each rep and to just before top lockout. Gripping the bar too wide gives extra stress on the shoulder girdle, so I use a little wider than shoulder grip.

 (2)  Upright Row...EZ bar. 10X10's, same as above, using a light 150 to start and for all following sets. Pull to the upper pec level. Keep the bar close to the body at all times. Having the bar drift out and away from the body causes more stress on the shoulders.

(3)   GoodMorning's...315 10X10's (GVT).....(explaining further from last nights post) Exception here, with 90 seconds between sets. Break just before a true 90 degree bend. I, and others, have also done GM'ing while sitting on a bench/box, but not this time. This is a basic power movement that a lot of folks just avoid, for what ever reason. Don't really know how strong you could be if you don't try. This exercise can help increase the squat greatly.

That's all...this is a brief, fast paced and to the point workout.

10X10's  (German Volume Training) is just another way to accomplish 100 reps per exercise...a set goal of completed reps. Lifting is about how many reps are accomplished, divided into individual sets. Not so much how many total sets are done. That's why a lot of extra sets are not really needed at all. I, and others, find themselves much stronger when a periodization of 6 to 8 weeks is finished with GVT.

On other days (2 to 3 days) I'll run a football lineman's sled for 30 to 40's.  Wanted a change of pace for leg training. Excellent stamina builder.

Good Luck.
4  Getbig Bodybuilding Boards / Training Q&A / Re: Chest exercises that doesn't include pressing on: April 11, 2014, 08:40:33 AM
Sounds like the intercostal area. Which may be a slight rupture/tear. Has happened (sooner or later) to many BB'ers.

 You may not want to ice the area before training. Ice will only constrict the blood flow and you need a warm and active blood flow to the muscle worked. Actually might use a heating element, like a lotion, patch, gel, etc to keep the region warm. Heat brings more blood, which will also nourish the muscle area and help with healing.

An intercostal injury is hard to train around. If matters seem not getting better (or worse) than might suggest taking a couple weeks off on any direct/pressing chest training. And than come back to chest work better than ever.

Good Luck.

5  Getbig Bodybuilding Boards / Training Q&A / Re: Chest exercises that doesn't include pressing on: April 08, 2014, 08:57:32 AM
May not want to be too concerned with DOMS, never a indicator of a good workout or potential of muscle growth. Just means your sore.

If your gym has a pec deck, may want to try that for awhile. If you can do dips (elbows somewhat close to the body) may want to try those also. With dips your press down and alone side the body. With benches or overhead presses your pressing out and away from the body, which can affect the ribs more. Guessing your referring to the intercostal muscles and not any bone/ligament/tendon injury?

Good Luck..
6  Getbig Bodybuilding Boards / Training Q&A / Re: Dennis James MTUT training style on: April 08, 2014, 08:36:34 AM
Just to note;I don't follow BB'ing so don't know Mr James or his MTUT system...I searched it.

Been pretty much established that quick hard muscle contractions (positive rep...shorting the muscle) followed by a slower eccentric (negative rep...lengthening the muscle) is the best way to increase muscle strength and size. Of course there are exceptions like with anything else in training. Mid range & partial reps come to mind. And the once trendy 3.1.4.0 (just an example..other forms of this) exercise style.

There are also seldom used negative only reps, where much heavier weight is used, with very slow lowering. Negatives are a great way to increase the strength in chinning/pullup movements.

Just my view: Super slow reps are usually done in 8-12 rep range, moderate weight and in strict style. They can be a good protocol to obtain a certain level of development and strength, and can be joint friendly.  But for the average BB'er, with the intent to get much bigger and stronger, slower and strict reps just don't seem to accomplish this aim. Now the MTUT may work wonders for a select few, and that is a good thing. Only way to find out is to try this style of training, giving it a fair chance, yourself. You may be the exception to the rule. As yet, I have failed to see a large, impressive and strong BB'er ever use anywhere near the super slow style of training, or even strict reps. They usually hit the middle range rep scheme only and at a very quick pace. Semi to extreme cheating in the process. It's the TUT (Time Under Tension) thing mostly.

Rehab requires slower movements because the muscle area is relearning to call upon the proper muscle memory/impulse to complete a normal function. Also the tendon/ligaments healing comes into importance. Light stretching, and massage, is also a major element to take into consideration in any healing process. Can never rush a injury. Cold laser theory seems to becoming more of a medical aid, of late.

Good Luck








7  Getbig Bodybuilding Boards / Training Q&A / Re: Bar position on squats on: March 29, 2014, 08:55:52 AM
Agree with Melkor on all his points. Good presentation of the clips.

Of course there are what is called BB'ing squats, where the bar is placed nearer the neck/upper traps or the highest point the bar can be. Point being to keep the upper body straight up, chest out as much as possible,   during the squat. Not going to use has much weight in this style, but the quads should take the main focus of this high bar/'BB'ing squat.  Don't see this style much anymore among BB'ers. This would be called old school strict squatting. Foot spacing is very close in than with regular squatti

Going to depend on each of us to find that good spot where the bar rest. With the bar resting on the mid range of the traps seems to suit most, as was shown by the Asian gentleman. Newer guys may use just a folded gym towel when first learning to squat. After awhile they tend to not need any form of padding, having the body adapt to the bar.

I, and some others I know, squat with the bar mid range on the traps. But instead of gripping the bar near the shoulders we wrap the outstretched arms under and over the bar and grip the 45's on the top. Started this style when doing heavy 20 rep breathing squats. Works well for me and others.

Good Luck.

Side Bar: There is the GoodMorning squat, which some guys try to pass off as a real squat. Only fooling them self. Though some do include it as a regular part of their workouts.
8  Getbig Bodybuilding Boards / History - Stories - and Memories / Re: Sig Kleinīs gym- Does anyone know somebody who trained there? on: March 22, 2014, 10:01:52 AM
Great stuff, always a pleasure to learn about the history of lifting or anything else for that matter.

Did Sig give any special instructions for training the abs, obliques and lower back?

Read once that some men, getting ready for the NYPD academy, would train at Sig's. Believe they had to DB press a 100lbs and other such lifts to pass the physical part of the police test.

Thanks again for all the stories about back in the day.
9  Getbig Bodybuilding Boards / Training Q&A / Re: Best biceP exercise on: March 21, 2014, 09:03:31 AM
A few of different exercise for the biceps, not commonly used:

Standing BB curl, where as you curl the bar up you also begin bending from the waist about a quarter of the way down. The idea is to touch the forehead with the bar and cramp the biceps them selfs for a second. Than lower to the starting position of the curl, raising the upper body to a standing position again. Lot of intense focus on the biceps this way. Could us a EZ bar, buit most use a straigh bar.

One arm curl, gripping a Olympic bar directly in the middle. Requires balance, calling upon muscle fibers, from the forearms to the biceps, not normally used in regular curling. Whole different feel to this exercise, biceps undergo steady focus. Can use a regular exercise bar, but suggest the Olympic bar for it's longer length.

DB Concentration curl..old school.  Putting the whole focus on the mind as you complete a full ROM slower than usual. Bracing the elbow on the insides of the leg, assuring that the biceps do the actual work. A lighte weigh is used, with strict performance...no heaving or jerking allowed.

Good Luck.

10  Getbig Bodybuilding Boards / Training Q&A / Re: Didn't squat in few month.. is there anything I can do to minimize doms? on: March 17, 2014, 08:33:54 PM
As getting adjusted to squatting again, might consider bwt squats only; Hindu, military style, etc.. Doing 20-30 easy reps of 3 sets to get use to a full ROM. This should not be overtaxing, so squatting 5 days in a row might be suggested, with the last two day adding a 100lbs on a bar for a couple sets of 20 reps of regular squats. All to get the legs programed to the feel of squatting again. Than take three days off of squatting and begin a more serious attempt of heavier weighted squats next workout.  Something like reps in the 6 to 9 range, with 2 or 3 sets each.

I think way too much importance is placed on DOMS  (Delayed Onset Muscle Soreness). Increased blood circulation is know to  flush and return the muscled area to a readied state for further workouts, reducing the affects of DOMS. That's why the above suggest of working light squats for 5 days in a row. Along with heat lotions, pads, etc. Deep tissue massages have given very rewarding benefits to many athlete's.

Might suggest, along with regular BB squats, Step-Up with holding DB's in each hand for added resistance. Would suggest a BB across the back but some have a question of balance this way, but do whatever feels best for you. Want to work each leg individually to insure equal strength, balance and development. Step-ups also influence the hams and hips greatly. Have the box/bench/platforms around knee height or a bit lower depending on body type. Might find than having a focus on Step-Ups will have a greater benefit than regular squatting does. Even working the hams/lower back can be a great aid, as with GoodMornings, SLDL's, etc. Simple leg curls also. Try working to focus on the legs twice a week. Your not going to need a lot of sets, just brief and to the point leg training. Most athletes find Step-UP a great help in their chosen sport.

Going to get a continual blood pump to the legs with serious MTB biking, also with short sprint racing, so the legs should increase in denser muscle tissue. Tension is usually on the legs during the duration of MTB training. And more blood builds more muscle tissue.

Good Luck.

11  Getbig Bodybuilding Boards / Training Q&A / Re: Failure on: March 15, 2014, 08:41:20 AM
Damios...try not over thinking training, pretty simple process...really. Many half wits (look at me) have excelled in BB'ing, doesn't require a masters degree. The cause and effect principle can apply to any form of weight training. With that, allowing enough recovery time for the body (CNS).

Following the motto  of KISS  (Kiss It Simple Stupid) which has hung on banners/signs in many serious gyms, over the years, may be something to remember.

General rule is that any rep scheme, in any set, should not be taken to a point of failure (not moving the bar or completing the actual exercise). As exampled by the Coleman video, by stopping short of just one more rep. . There are exception, for brief training periods, when advance method are put into play of course. Using the idea of extended sets, heavy/light, Rest/Pause, drop sets, 21's, running the rack (exceptional), etc. Negative are another proven way for extending a normal set.

Good Luck.

12  Getbig Bodybuilding Boards / Training Q&A / Re: Failure on: March 14, 2014, 04:16:07 PM
Yeah Buddy!!!

Coleman's would be a example of positive failure, where another rep would not be attempted. He could have stopped the rep before his final rep actually (for the average BB'er, anyway). But I'm not being critical of the great Ronnie Coleman......one of the tops of all time.

Williams hit the point of temporary failure, on the last attempted rep, and failed. Probably better off with just doing 2 good reps. But I don't think that video was part of his regular chest workout. More for the camera, and ego, than anything else. I don't follow BB'ing so not familiar with Williams, but a good lift by any ones scale.

DB benches can just become a pain in the ass for most guy's after reaching 140-150+ in workouts with a higher rep range (8-12). Not the press so much, that's more of the easier part, but the getting into position on the bench (or incline bench). Some guy's can get spotters for help, but not always that much better for the spotter and the guy doing the benching. I never wanted to bother spotter, so haven't done any max weight DB benches for years. Machines are just not my first choice, but if they work for other people, than good for them..

Here's something no one does anymore: If wanting to improve getting a pair of DB's in position, practice cleaning those two DB sitting down or on your knees for 3X6-9 reps. Tends to improve getting the DB's into position for benching. Side benefit is better traps, delts and biceps.

Good Luck.
13  Getbig Main Boards / Gossip & Opinions / Re: What do you think a silverback could lift? on: March 14, 2014, 09:05:30 AM
Estimate a full grown chimp is 10X stronger than the average men. Just think if you really pissed one off

Silverbacks would make great linebackers. Both these primate are vegans, with a few bugs thrown in.
14  Getbig Bodybuilding Boards / Training Q&A / Re: Failure on: March 14, 2014, 08:55:39 AM
Positive failure is reaching a point where attempting another rep will result in only doing a half, quarter or not moving the bar at all. This is where temporary failure comes into play, because the muscle worked is temporary fatigued. Good time to end that set at least one rep before. Of course there are advanced ways to continue the set, as with the Rest-Pause system,  drop sets and similar programs of extended sets. These are short ranged programs, maybe lasting from 2 to 4 weeks, than back to general training.

Most training videos of the Pro's may not be the actual way they train. Most Pro's, and advanced men, will not do full ROM's but rather favor the middle range of most exercises. Example..the BP; pressing the bar/DB/machine never to a full top  position (lockout) or lowering the bar to the chest (no touch and go here). But doing very fast reps (around 1/4 to 1/2 ROM) in the mid-range position , keeping the TUT  (Time Under Tension) to the extreme. They don't require a lot of sets, for the focus is directly on the muscle worked. And not unneeded stress on the joints, for the weight can be somewhat moderate in training. Not going to the point of failure also. I have witnessed make of these types of works, from very large men, over the years.

Sorry, not sure what you mean by users (juicers?), wet T shirts, etc....maybe it's just me being dense at times.

Good Luck
15  Getbig Bodybuilding Boards / Training Q&A / Re: Failure on: March 13, 2014, 09:09:44 AM
Three levels of failure. Keeping this simple because it's really a complex subject. A point of any level of failure can affect not only a selected muscle group, but the whole body also. Which, in turn, affects the Central Nervous System (CNS). The CNS rely's of full recovery to function normally. The CNS is the key to muscle response and future potential of muscle growth and strength...when it is, in fact, allowed to function normally with rest and recovery.

1) Momentary failure
2) Temporary failure
3) Complete failure

General rule among Olympic lifters, Power Lifters and advanced BB'er is to avoid reaching a point of failure in training. Stopping 1 or 2 reps away, on any set, from reaching even a point of momentary failure. Lifters will usually test themselves for improvement every 3 weeks or so, with max weights, per lift, held to 1 to 3 reps. BB's may tend to do this also, though not needed for encouraging muscle growth.

This is where many BB'ers make the mistake of exhausting their CNS and not allowing enough recovery time, from workout to workout, with too many exercises, sets and workout days per week. Successful and experienced BB'ers tend to find that less is always more, with shorter workout and shying away from any point of failure. If your the one in a million gifted with superior genes, you may get away from any form of volume training......many have in the past. Or shooting up in the cheeks 2 times a day, you may thrive on any extreme method. If an average BB'er, spinning his wheels with not much in noticeable results in months, or even years, might suggest avoiding the point of failure and reducing the workouts and work load per week.

Good Luck

16  Getbig Main Boards / Gossip & Opinions / Re: "Bodybuilder" with 29" arms on: March 11, 2014, 09:15:07 AM
Guess this guy will never drown, with those pontoons in his arms & traps. Oil floats on water.
17  Getbig Bodybuilding Boards / Training Logs and Info / Re: Larry Scott's ideas about training on: March 11, 2014, 08:15:43 AM
Wow....Montague is really up on these things.

Did a check and Scott died from Alzheimer's on march 8th in Salt Lake City. Started, and ended, a whole new era in BB'ing.

Read, a while back, that Scott said he did have true 20" guns (measured cold and with a steel tape), though he said he held the measurement for only a few weeks. Said his arms hurt all the time during that brief time, even when resting/sleeping. Almost like his body was rejecting the increased muscle mass. Scott overcame many physical disadvantages to become one of the top BB'ers of all time.  R.I.P.
18  Getbig Main Boards / Gossip & Opinions / Re: Have You Ever Read A Book That Changed You/Your Ways or Inspired You? on: March 04, 2014, 10:17:49 AM
Those primate people build some very impressive structures, still standing, with mathematical precision that is marveled even today by experts. Including moving those huge stones into place, that even out modern heavy equipment can not move. And with exact fitting with one another, down to almost a nano measurement.. Evidence of brain operations, and other medical arts, from many ancient cultures. Their astronomy skills were amazing, being aware of distance constellations. And mapping the exact movements of our inner planets. All seemly without an aid of telescopes. Those some ancient glyph & written records, suggest that there were lens devices.

Always wondered why pyramids are discovered in just about anyplace on earth, each with similar basic building styles.  With the help of satellites, more are being discovered just about every month. And quite a few under oceans and lakes.
19  Getbig Main Boards / Gossip & Opinions / Re: Have You Ever Read A Book That Changed You/Your Ways or Inspired You? on: March 04, 2014, 09:37:22 AM
Changed direction of thinking.

Illusions ...Bach.  Autobiography of a Yoga...Yogananda.   Fountainhead, Atlas Shrugged...Ayn Rand.  Kipling Collected Reader.

Had to read The Book Of Mormon when a teenager. Compare it a little to reading L Ron Hubbard. Both  more like reading science fiction than a belief system (just my view). But I'll let people believe what they want to believe.
20  Getbig Bodybuilding Boards / Training Q&A / Re: Working Out when Sleep Deprived on: March 03, 2014, 10:10:43 AM
No use attempting a workout if you feel like the walking dead. The body is going to be at two speeds, slow and stop, and not only does the workout suffer but you bodies recovery ability's also.

Take a few day off, you probably have earned it. Let the body heal and get back in it's natural groove.

Good Luck

21  Getbig Main Boards / Gossip & Opinions / Re: George Lopez at a Canadian Casion Last Night on: March 02, 2014, 10:26:58 AM
Lopez is very popular with other Pocho's, as Obama is with most blacks, and like Obama can not do any wrong.. The term Pocho's can be used to mean half and half, Mexicans born in North America. Also referring to their mixing up bad Spanish with bad English in a sentence...half & half in other words. Native Mexicans think of Pocho's as uncultured and too North American.

Have a few friend who have worked security for some of his casino shows. Many mood changes and can be pretty mean, mostly when doing bad habits (drink, nose candy, etc). Lopez would try to nail any female withing hands reach, so surprising that he ever got married at all. Still paying large alimony , he played that women pretty badly. Now her time for payback. Some people have had him in the dead pool for a number of years....still bad health.
22  Getbig Bodybuilding Boards / Training Q&A / Re: Old school lift on: March 02, 2014, 08:52:14 AM
I'm sure Funk has pictures of this movement, the one arm bent press. Which was a key strongman lift way, way back in the day. The old globe (some loaded with shot) type BB , before the modern revolving type Olympic plate bar, made the exercise extra hard. Some used old style kettle bells. Seen a picture of a man using a anvil, and one a motor block from a car.

Europe, with it's long history of strongmen, made the bent press one of it's standard lifts, with regular contest. The great Sandow (if memory serves) used over 300 as part of his strongman act (not sure if these stage weights were less than claimed...might have been) and he was around 180-190lbs.  

Rather than one handed cleaning the bar to shoulder position, some stood the bar on it's end, squatted down and rocked the bar unto their shoulder. Kind of impossible to one hand clean a heavier bar. A few would two hand clean the bar and slide it into position on the shoulder.Their lockout power was something else.

Another old timers lift that no one sees anymore is the two hand Continental lift (aka..the two hand anyhow). Just brute strength and a little technique was applied to hoist some very impressive weight over head. Could take 20 to 30  seconds to complete one rep. can be kind of painful to watch, ut still impressive.

Both of these lifts were from a era of true strong men. No drugs or chemical engineering, just lots of beer, for many of the lifting contest were held in , and around, beer halls in Germany, France, Lowland country's, et, etc, etc..

Good Luck
23  Getbig Main Boards / Gossip & Opinions / Re: WYHI? on: March 01, 2014, 10:13:19 AM
Most all sisters wear a wig and more than one.  Looks  like some guy, you bad luck would have, as a cell mate.
24  Getbig Main Boards / Gossip & Opinions / Re: So many hot Asian chicks around here... on: March 01, 2014, 10:09:36 AM
Take a walk on the campus of UC Irvine, where the majority of the students are Asian. Even some of the hot grad students ...WOW!   Even SDSU (San Diego State University) has more than enough hot Asian chicks. Korean towns (LA) and  around Little Saigon (Orange county) not bad either.

The state administration is putting a limit on Asian enrollment at  Irvin state university. Seems many  minority's (other than Asian) can't meet the education requirement challenge. So more Latino and Black enrollments. Discrimination, big time against hot Asians chicks with brains. PC crap again.
25  Getbig Bodybuilding Boards / Training Q&A / Re: Anyone use weightlifting shoes for squatting? on: March 01, 2014, 09:43:37 AM
Not to judge, but aren't gym clothes an option, than wearing 'just socks' when working out?

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