Mounting Heavy Weights

[tropo]

Im spoiled now, really love using them now. No loss of strength while mounting, no worries when putting them back. Now all i have to do is increase the weights a bit. Tomorrow ill be doing incline dumbbell presses again

The pros and cons of training at home. I imagine you'd be pretty shy training in a public gym after so long at home. There's a lot of distractions in a public gym and there's also the ego which can get in the way of productive workouts.

Over the next month I'll be training in 3 different gyms in 2 different countries. It can be fun though....especially in the Philippines provincial gym where I have to forge a productive workout from old homemade equipment from the Paleo era.

[robblok]

I am not shy working out in gym's. I have done so when i started training, and even in Thailand. So its not a problem. I do think you can use hooks like this in your gym too. Nobody will object.

You are right when i workout in gyms i need more time for my workout. The distractions, waiting for machines ect. I have noticed that before. But back in the Netherlands, i sometimes worked out in the evening and sometimes during the day. Even between those sessions there was a difference because at night there was more disturbance.

I actually liked working out in a gym, i still do but i just don't like traveling too much. I already loose a lot of time by working out i don't want to increase that by going to a gym. Now i can workout when i want and fit it perfectly in my schedule.

If i had to add travel time and extra workout time, it would really cut into my day. Remember i got a job still

[tropo]

Working in public gyms doesn't slow me down even if it is busy. If a machine or station is busy when I want it I do something else instead... which means I cannot always keep to a strict exercise plan. I use this to my advantage as it forces me to do different exercises and often in a different sequence. This turns a negative into a positive.

Trying not to talk is the hardest part in a public gym. If I start a conversation I lose my concentration and focus.

[Kalbo]

I just about injured my biceps trying to mount some heavy DB's yesterday. Those power hooks would have come in very handy.

If there is a place you can hang them on, you should consider getting a pair. It really makes working with heavy dumbbells a lot better. Its great for lifting them and putting them back. Makes it a lot safer IMHO.

Tell me about it. I was lucky to escape with no serious injury. It's a good reminder about how dangerous mounting heavy dumbbells can be.

Here's what happened. I had the 115 lbs on my knees ready to mount for a set of incline presses. I didn't push back hard enough with my knee on the right side so instead of leaving the mounting up to momentum and gravity I was forced to curl the weight into position... which could have torn my bicep - I did feel it tearing at the muscle which was still recovering from a heavy biceps session a few days earlier.

This was all due to a momentary lack of concentration. That's all it takes.

115lbs for inclines.... bloody hell. I need to up my game a bit ............

[tropo]

You are right when i workout in gyms i need more time for my workout. The distractions, waiting for machines ect. I have noticed that before. But back in the Netherlands, i sometimes worked out in the evening and sometimes during the day. Even between those sessions there was a difference because at night there was more disturbance.

There were a couple of real cool guys at the gym today with schmick haircuts and wearing sunglasses. They certainly weren't as good as they thought they were. Pushing baby weights wearing sunglasses inside is not really a good look.

[likewise]

Been a month now since I have my home gym and very happy with it, no traveling time, no waiting, just plain freedom

[robblok]

I just about injured my biceps trying to mount some heavy DB's yesterday. Those power hooks would have come in very handy.

If there is a place you can hang them on, you should consider getting a pair. It really makes working with heavy dumbbells a lot better. Its great for lifting them and putting them back. Makes it a lot safer IMHO.

Tell me about it. I was lucky to escape with no serious injury. It's a good reminder about how dangerous mounting heavy dumbbells can be.

Here's what happened. I had the 115 lbs on my knees ready to mount for a set of incline presses. I didn't push back hard enough with my knee on the right side so instead of leaving the mounting up to momentum and gravity I was forced to curl the weight into position... which could have torn my bicep - I did feel it tearing at the muscle which was still recovering from a heavy biceps session a few days earlier.

This was all due to a momentary lack of concentration. That's all it takes.

115lbs for inclines.... bloody hell. I need to up my game a bit ............

Me too only did around 85lbs today.. think i could do 95 if i did it as first exercise. But i usually do it after normal bench and flies, not much strength left then.

I am thinking of adding a bit more cardio, but probably on the bike as i doubt i can take more of the rower. My body is getting punished a lot as 3 rows a week 4 workouts with weights. If i add some HITT on the bike or normal cardio i might be pushing it a bit.

[robblok]

Been a month now since I have my home gym and very happy with it, no traveling time, no waiting, just plain freedom

Home gyms have their advantages and disadvantages. Its not for everyone.

[tropo]

Me too only did around 85lbs today.. think i could do 95 if i did it as first exercise. But i usually do it after normal bench and flies, not much strength left then.

I am thinking of adding a bit more cardio, but probably on the bike as i doubt i can take more of the rower. My body is getting punished a lot as 3 rows a week 4 workouts with weights. If i add some HITT on the bike or normal cardio i might be pushing it a bit.

Don't take this too personally, but I believe starting off with barbell flat benches is a mistake for bodybuilders. Most everyone is underdeveloped in the upper chest region compared to the lower region... and starting with flat benches will accentuate this problem. The reason most people start with flat bench is because they want to show decent numbers in that exercise - other than that it makes no sense at all. Without a decent upper chest, and it's not easy to develop, the pecs have a distinct "boob" look to them.

It's not easy to post decent bench press numbers after an intense upper chest workout, but I'm not concerned about that. At the very least it will help me prevent heavy benching injuries which are very common.

If I don't start with incline DB I'll start with incline BB, but DB's require more balancing effort so it's better to start on them when fresh.

[robblok]

Me too only did around 85lbs today.. think i could do 95 if i did it as first exercise. But i usually do it after normal bench and flies, not much strength left then.

I am thinking of adding a bit more cardio, but probably on the bike as i doubt i can take more of the rower. My body is getting punished a lot as 3 rows a week 4 workouts with weights. If i add some HITT on the bike or normal cardio i might be pushing it a bit.

Don't take this too personally, but I believe starting off with barbell flat benches is a mistake for bodybuilders. Most everyone is underdeveloped in the upper chest region compared to the lower region... and starting with flat benches will accentuate this problem. The reason most people start with flat bench is because they want to show decent numbers in that exercise - other than that it makes no sense at all. Without a decent upper chest, and it's not easy to develop, the pecs have a distinct "boob" look to them.

It's not easy to post decent bench press numbers after an intense upper chest workout, but I'm not concerned about that. At the very least it will help me prevent heavy benching injuries which are very common.

If I don't start with incline DB I'll start with incline BB, but DB's require more balancing effort so it's better to start on them when fresh.

Actually i won't take it personal, i think that i have an ok upper chest. So in my case i don't worry too much. Actually im quite happy how my muscles look. Only weak points are my lat's and i train those enough.

Its not just training its also genetics, overall i think im ok muscle wise. I like my shoulders biceps and triceps and chest. So that leaves my back and calf that are not as great.

In the past i did mix it up once in a while doing inclines first and then flat bench. Actually i don't have the feeling anything is behind except for my back but i know im training that ok and still its not that bad.

My only complaints about my body are always about the fat never about muscle size. Actually ever since im loosing weight my muscles look better. Still not where i want to be but i have time.

Edited October 29, 2012 by robblok

[tropo]

Actually i won't take it personal, i think that i have an ok upper chest.

You're one of the few - you're lucky. Most guys (myself included) lack in the upper chest region for the very reason of neglecting upper chest work in favour of flat bench press.

[robblok]

Actually i won't take it personal, i think that i have an ok upper chest.

You're one of the few - you're lucky. Most guys (myself included) lack in the upper chest region for the very reason of neglecting upper chest work in favour of flat bench press.

Tropo,

Ill let you check later, i will rephrase it. I THINK i got an ok upper chest and even after looking at it again i'm still satisfied with it.

I think it's all a big part genetics, im working my back great. My back is thick and has shape but my lats are not those bulging things a friend of mine has who does a similar workout. Actually he does not have to do much for his back. But other parts of his body are way off in comparison.

That does not mean you have to give up, but genetics play a large role in many things.

I actually can't pose much, i make funny faces while posing and can't hold poses long. Always fun when i try to look good on a picture. Be it for bodybuilding or normal pictures. I should have some Asian genes they love the camera.

[tropo]

Tropo,

Ill let you check later, i will rephrase it. I THINK i got an ok upper chest and even after looking at it again i'm still satisfied with it.

I think it's all a big part genetics, im working my back great. My back is thick and has shape but my lats are not those bulging things a friend of mine has who does a similar workout. Actually he does not have to do much for his back. But other parts of his body are way off in comparison.

That does not mean you have to give up, but genetics play a large role in many things.

I actually can't pose much, i make funny faces while posing and can't hold poses long. Always fun when i try to look good on a picture. Be it for bodybuilding or normal pictures. I should have some Asian genes they love the camera.

I agree genetics are a big thing, but not in relation to upper chest. That's more down to over emphasis of flat bench and under working the upper chest - which is something that 99.9% of people in the gym do - they head straight for the bench press first. We all know why they do that - ego. It's one of the exercises people care about how much they push and if they do bench press second or third they won't push nearly as much.

You can overcome lousy genetics with smart training... with the exception of calves.

BTW, there's a lot more to the back than just lats. That's probably the one area which suffers the most by training at home because the variety of exercises is limited.

Edited October 30, 2012 by tropo

[robblok]

Tropo,

Ill let you check later, i will rephrase it. I THINK i got an ok upper chest and even after looking at it again i'm still satisfied with it.

I think it's all a big part genetics, im working my back great. My back is thick and has shape but my lats are not those bulging things a friend of mine has who does a similar workout. Actually he does not have to do much for his back. But other parts of his body are way off in comparison.

That does not mean you have to give up, but genetics play a large role in many things.

I actually can't pose much, i make funny faces while posing and can't hold poses long. Always fun when i try to look good on a picture. Be it for bodybuilding or normal pictures. I should have some Asian genes they love the camera.

I agree genetics are a big thing, but not in relation to upper chest. That's more down to over emphasis of flat bench and under working the upper chest - which is something that 99.9% of people in the gym do - they head straight for the bench press first. We all know why they do that - ego. It's one of the exercises people care about how much they push and if they do bench press second or third they won't push nearly as much.

You can overcome lousy genetics with smart training... with the exception of calves.

BTW, there's a lot more to the back than just lats. That's probably the one area which suffers the most by training at home because the variety of exercises is limited.

Tropo,

I already had a bad back when i had all the machines in the gym to my disposal. Actually my back with all its lumps of muscle is not that bad. Its the lats.

You are right about the bench press and how much you can press if its the third of fourth exercise. It goes way down. I still don't have the feeling my upper chest is in a bad shape, like i said i think its ok. You will have to look as you got they eye for it. I just think its good.

I might be lucky, who knows or i just don't see that i got a bad upper chest. One of my friends had a bad upper chest it was like there was a dent in his chest it was not full at all.

[tropo]

Maybe you don't have a lousy back but just feel that way compared to your friend. Some guys have short bodies (waists) which makes their lats more obvious - but I wouldn't call that good genetics either.

Generally I look at weak body parts as a challenge.

Truth be told, most of us have bad genetics if we compare ourselves with the professionals.

Edited October 30, 2012 by tropo

[Tolley]

Interesting topic.

I am weakest in the chest area compared to the rest of the body. But i feel it is part genetic as I am narrow from shoulder to shoulder compared to most guys.

So what do you guys recommend as the best exercises to increases strength and definition in the chest area?

[tropo]

Interesting topic.

I am weakest in the chest area compared to the rest of the body. But i feel it is part genetic as I am narrow from shoulder to shoulder compared to most guys.

So what do you guys recommend as the best exercises to increases strength and definition in the chest area?

If you're lacking mass in the general chest area, concentrating on the basic bench press and incline press is the way to go. I wouldn't worry about supplementary stuff like flyes (DB's or cable) or pec deck. Just keep it basic and try to develop some strength in those exercises, but always do it in good form, not sacrificing form for weight. Keep the reps slow and deliberate. Don't worry about what anyone else is pushing, just try to progress at your own rate.

If you waste your energy on supplementary exercises like flys (don't ever do flys - they're the most ridiculous exercise ever invented), cable crossovers, pec deck, you won't build meat in your chest and you'll put a lot of stress on the shoulder joints.

Have a read of this article. There's a lot of very sound advice in there and maybe you can adapt some of it to you own routine:

http://www.t-nation....training_system

Edited October 30, 2012 by tropo

[Tolley]

Interesting topic.

I am weakest in the chest area compared to the rest of the body. But i feel it is part genetic as I am narrow from shoulder to shoulder compared to most guys.

So what do you guys recommend as the best exercises to increases strength and definition in the chest area?

If you're lacking mass in the general chest area, concentrating on the basic bench press and incline press is the way to go. I wouldn't worry about supplementary stuff like flyes (DB's or cable) or pec deck. Just keep it basic and try to develop some strength in those exercises, but always do it in good form, not sacrificing form for weight. Keep the reps slow and deliberate. Don't worry about what anyone else is pushing, just try to progress at your own rate.

If you waste your energy on supplementary exercises like flys (don't ever do flys - they're the most ridiculous exercise ever invented), cable crossovers, pec deck, you won't build meat in your chest and you'll put a lot of stress on the shoulder joints.

Have a read of this article. There's a lot of very sound advice in there and maybe you can adapt some of it to you own routine:

http://www.t-nation....training_system

Thanks for that. And yes I have been doing flys and cable crossovers as part of my chest exercises. Yes I noticed also that the cables put a lot of stress on the shoulders joints.

So if I cut those out for chest I am left with bench press, and inclines. I usually do 5 reps of 10 for each exercise. That doesnt seem quite enough?

BTW That guy's arms arent big enough lol.

Edited October 30, 2012 by Tolley

[tropo]

Thanks for that. And yes I have been doing flys and cable crossovers as part of my chest exercises. Yes I noticed also that the cables put a lot of stress on the shoulders joints.

So if I cut those out for chest I am left with bench press, and inclines. I usually do 5 reps of 10 for each exercise. That doesnt seem quite enough?

BTW That guy's arms arent big enough lol.

If you dump them and concentrate on gaining strength in the pressing movements (flat or incline) you'll pack on some meat. You may want to consider going down to 5 reps on a few sets just to help you develop more strength. If you go heavier for 5 rep sets, your 10 reps set weights will go up too.

Edited October 30, 2012 by tropo