Q&A with BBOD - Page 121 - Muscle and Brawn Forums
Reputation: 710 Hi BBOD!!
I need some advice for bicep exercises. When I'm doing barbell curls and dumbbell curls my forearms are burning and I lose a lot of grip strenght before my biceps gets tired. In each workout I do 3 sets of bicep exercise in a upper/lower split (6 weekly sets for biceps), I don't do a billion sets for biceps if you're wondering. So, do you know some exercise variation for that problem or some advice??
Reputation: 228845 Hey BTB, I've been having a bit of pain where my right pec and shoulder meet. I have some videos of my bench form and was wondering if you could take a look and see if I'm neglecting something. So far I feel like maybe I'm not tucking my elbows enough.
Video from October 13th:
Thanks BBOD, it's good to know you approve of the programme, I do try and cover every muscle group in my assistance work, but I avoid isolation exercises for things like calves, biceps etc. Typical assistance moves include
I do this because these are the sorts of movements I enjoy most, but I also think they will be more beneficial than biceps curls, or tricep kick backs in supporting my main lifts. I'd be interested to know your thoughts on that?
Finally one subject I would like to get some advice on is deloads, should I have a regular frequency or just put them in if I feel fatigued, and by how much weight should I be dropping down on a deload?
Hi BBOD!!
I think you're best bet is just to keep focusing on progress on these barbell exercises while also adding some grip and forearm training, like static barbell holds in a rack along with high rep forearm curls.
There are no real bicep exercises that will relieve this. Your best get is to keep using the same lifts and improve your grip and forearm.
Hey BTB, I've been having a bit of pain where my right pec and shoulder meet. I have some videos of my bench form and was wondering if you could take a look and see if I'm neglecting something. So far I feel like maybe I'm not tucking my elbows enough.
First off I notice you're doing a close grip bench press. Notice your wrists are well inside your elbows. They should at least be over your elbows. Focus on tucked your elbows a little while lowering the bar, and keep that upper body tight. Your eccentrics look a little fast and not controlled. You need a tight upper body, like a spring. This starts with the back.
Think about rowing the bar towards your chest, keeping those lats together.
If the problem is bad, I recommend training with a Slingshot for a couple months until you feel better.
Those are good lifts. You do need to strengthen every muscle group in the body. In the grand scheme of things rows do much more than face pulls, and strong biceps are needed for rowing and benching health. Too many benchers have really weak rows and pull ups ability, yet obsess over face pulls. this is backwards.
I would rather see you do inverted rows than lat pull downs.
Deload when you feel beat up. The concept of deloading is so overblown in the modern era. I rested an extra day or 2 when I was fatigued, or took a week off every 8-16 weeks if I felt like it.
Listen to your body and give it extra rest when you think it's appropriate.
Last edited by BendtheBar; 12-29-2013 at 06:46 PM.
Sounds good BTB, will work on my tightness and elbows. Thanks!
fwinfield
Reputation: 210 Squat form check
Last edited by BendtheBar; 01-02-2014 at 09:49 AM.
Send a private message to fwinfield
Find More Posts by fwinfield
Thank you BBOD!! I'm going to keep using the barbell curl and dumbbell curls and improving my strenght on this couple exercises!!
Reputation: 710 Upper/Lower Split
Hi BBOD, I'm currently on a Upper/Lower Split training 4 days a week and I would like if you can check it out and tell me what do you think about it and if I should change anything. Upper Body A:
Smith Machine Squat 3x10-12 (I don't have a squat rack at my gym)
Leg Extensions 2x12-15
Leg Curl 2x12-15
Weighted Hyperextensions 2x12-15
Weighted Sit Ups 2x15-20
Chin Ups 3xMax as possible
Pull Ups 1xMax as possible
Dumbbell Curl 3x10-12
Seated Dumbbell French Press 4x8-10
Leg Press 3x10-12 (I don't have a squat rack at my gym)
Q&A with BBOD - Page 121 - Muscle and Brawn Forums
Reputation: 710 Hi BBOD!!
I need some advice for bicep exercises. When I'm doing barbell curls and dumbbell curls my forearms are burning and I lose a lot of grip strenght before my biceps gets tired. In each workout I do 3 sets of bicep exercise in a upper/lower split (6 weekly sets for biceps), I don't do a billion sets for biceps if you're wondering. So, do you know some exercise variation for that problem or some advice??
Reputation: 228845 Hey BTB, I've been having a bit of pain where my right pec and shoulder meet. I have some videos of my bench form and was wondering if you could take a look and see if I'm neglecting something. So far I feel like maybe I'm not tucking my elbows enough.
Video from October 13th:
Thanks BBOD, it's good to know you approve of the programme, I do try and cover every muscle group in my assistance work, but I avoid isolation exercises for things like calves, biceps etc. Typical assistance moves include
I do this because these are the sorts of movements I enjoy most, but I also think they will be more beneficial than biceps curls, or tricep kick backs in supporting my main lifts. I'd be interested to know your thoughts on that?
Finally one subject I would like to get some advice on is deloads, should I have a regular frequency or just put them in if I feel fatigued, and by how much weight should I be dropping down on a deload?
Hi BBOD!!
I think you're best bet is just to keep focusing on progress on these barbell exercises while also adding some grip and forearm training, like static barbell holds in a rack along with high rep forearm curls.
There are no real bicep exercises that will relieve this. Your best get is to keep using the same lifts and improve your grip and forearm.
Hey BTB, I've been having a bit of pain where my right pec and shoulder meet. I have some videos of my bench form and was wondering if you could take a look and see if I'm neglecting something. So far I feel like maybe I'm not tucking my elbows enough.
First off I notice you're doing a close grip bench press
. Notice your wrists are well inside your elbows. They should at least be over your elbows. Focus on tucked your elbows a little while lowering the bar, and keep that upper body tight. Your eccentrics look a little fast and not controlled. You need a tight upper body, like a spring. This starts with the back.
Think about rowing the bar towards your chest, keeping those lats together.
If the problem is bad, I recommend training with a Slingshot for a couple months until you feel better.
Those are good lifts. You do need to strengthen every muscle group in the body. In the grand scheme of things rows do much more than face pulls, and strong biceps are needed for rowing and benching health. Too many benchers have really weak rows and pull ups ability, yet obsess over face pulls. this is backwards.
I would rather see you do inverted rows than lat pull downs.
Deload when you feel beat up. The concept of deloading is so overblown in the modern era. I rested an extra day or 2 when I was fatigued, or took a week off every 8-16 weeks if I felt like it.
Listen to your body and give it extra rest when you think it's appropriate.
Last edited by BendtheBar; 12-29-2013 at 06:46 PM.
Sounds good BTB, will work on my tightness and elbows. Thanks!
fwinfield
Reputation: 210 Squat form check
Last edited by BendtheBar; 01-02-2014 at 09:49 AM.
Send a private message to fwinfield
Find More Posts by fwinfield
Thank you BBOD!! I'm going to keep using the barbell curl and dumbbell curls and improving my strenght on this couple exercises!!
Reputation: 710 Upper/Lower Split
Hi BBOD, I'm currently on a Upper/Lower Split training 4 days a week and I would like if you can check it out and tell me what do you think about it and if I should change anything. Upper Body A:
Smith Machine Squat 3x10-12 (I don't have a squat rack at my gym)
Leg Extensions 2x12-15
Leg Curl 2x12-15
Weighted Hyperextensions 2x12-15
Weighted Sit Ups 2x15-20
Chin Ups 3xMax as possible
Pull Ups 1xMax as possible
Dumbbell Curl 3x10-12
Seated Dumbbell French Press 4x8-10
Leg Press 3x10-12 (I don't have a squat rack at my gym)