TMAC workout

[donjuandemarco]

Sorry if its been posted already.

http://www.youtube.com/watch?v=HwmbHAc2SdI

[HoustonRockets87]

his form on everything looks awful. no wonder he has back problems...

[junwin]

hmmmmm, did u ever think that maybe his form looks terrible BECAUSE of his bak problems??

and u would definately know more than his proffesional trainer too, so i guess you're right

[HoustonRockets87]

hmmmmm, did u ever think that maybe his form looks terrible BECAUSE of his bak problems??

and u would definately know more than his proffesional trainer too, so i guess you're right
it was just an observation. i wasnt saying i was definetly right. just looks weird. ive never herad of a pro trainer to bounce the bar off his chest extremely hard. i doubt that that could be great for your back. but maybe im wrong.

[Agent 69]

Tracy McGrady possesses a magic-like talent, spellbinding the masses like a wizard with his crystal ball (the rock) in hand, slaying dragons, Kings and Warriors above the rim.

It's a damn shame he's plagued with a rollercoaster injury. He's cocky, but when his game is on, no one in the league can stop him.

[HoustonRockets87]

every expert ive read from or talked to always states not to bounce the bar off your chest.


Bouncing the weight off the chest - always lower the weight under complete control. Allow it to touch your chest then push off. Do not let it rest on your chest and do not bounce the bar off. This can not only damage your rib cage but also reduces the effectiveness of the exercise.


Please do not bounce the weight off your sternum this can cause serious injury.


Be careful not to bounce the bar on your chest as you lower it during bench press exercises. Doing so can lead to traumatic chest injuries.


Lightly touch the weight to your chest. DO NOT bounce the weight off your chest! This can cause injury in the form of cracked ribs or even snapping the tip of the sternum (a little bony protrusion known as the Xiphoid Process). It also diffuses the tension you've built up in the pectorals, reducing the effectiveness of the exercise for building strength and muscle mass.

[donjuandemarco]

You were doing some serious research

[HoustonRockets87]

You were doing some serious research
not really it was very easy since so many places say that you shouldnt bounce the bar off your chest. i just went to google and typed in bench press bounce injury and all that came up.

[donjuandemarco]

You make a good point though. I don't know about the jumping exercise with the bands, or that ab exercise with the machine, they seem to really put alot of stress on the lower back.

[Juvenile]

Tmac doesnt have his back straight on most exercises either. Weird

[Agent 69]

Do not let it rest on your chest and do not bounce the bar off. This can not only damage your rib cage but also reduces the effectiveness of the exercise.

This statement is 100% truth. If you "bounce" the bar off your chest just as it explains - you're using the momentum from the decline, and it roughly decreases the effectiveness of your incline by about 50% per rep.

Also, I see guys go to the gym just about every single day to lift. You should only lift about 3 days a week. If you lift just about every single day, you'll get little results. Alternate, upper-body day 1, lower-body day 2, etc. Most guys who workout do it primarily for cosmetic purposes, and therefore focus more on their upper-body vs lower-body.

[hotsizzle]

this should shut up those ppl who call him lazy

[Aussie Outcast]

Hes doing weights like every single other NBA player. When people say lazy they mean lazy in comparison. Of course he works out more than us.

[astroboy2k5]

His form wasnt that good when he was doing his barbell curls. His form on those are definitly not good for his back. What he should do is obviously take a lighter weight and stand against a wall and then do the curls. This will keep his back straight at all times.

[adamcz]

I have really bad posture. I guess you could say I'm like a short white TMac, but without the basketball skills.

[eurobum]

New nickname.. T-Back.

[wang4three]

Tracy McGrady possesses a magic-like talent, spellbinding the masses like a wizard with his crystal ball (the rock) in hand, slaying dragons, Kings and Warriors above the rim.

???

[FPower]

I'm jealous that he can bench press like that. I have to be insanely careful these days cause my shoulder doesn't like it when I use a lot of weight, so I do sets of 12. I'm also impressed because guys with long arms have it a lot harder on the bench.

His form was actually pretty good on the first set we saw.

[HoustonRockets87]

I'm jealous that he can bench press like that. I have to be insanely careful these days cause my shoulder doesn't like it when I use a lot of weight, so I do sets of 12. I'm also impressed because guys with long arms have it a lot harder on the bench.

His form was actually pretty good on the first set we saw.

it was better on the first but it still wasn't perfect. he was still bouncing it.

[POP A SHOT]

hope the guy can get it together

[HoustonRockets87]

just from watching the video again. mistakes in form:
leg press- he didn't go down far enough.
side laterals- he bent his elbows way too much. he kept throwing his back into it and short've hurdled the weights up instead of bringing them up in a controlled motion.
bench press- he bounced the bar off his chest, using the momentum from that to bring it up.
machine curls- his back swayed back and forth.
dumbell curls- swayed his back again

hopefully he was just trying to show off to the camera by doing weights that were too heavy for him. i hope he trains better than that on a regular basis.

[GoRapz]

who cares if he doesnt have a good form, hes a damn NBA superstar and is making 10+ million a year.

[Jerm]

If I was in the NBA, I won't do any damn heavy weights. I'll just stay away from McDonald's, stay as skinny as possible and shoot jumpers all day whilst getting my max. contracts. Driving into the paint and lifting weights to get "stronger" makes no sense. Your body will break down before you get to 34. Ray Allen and Reggie Miller where art thou?...http://www.ezboard.com/images/emoticons/smokin.gif

[Real Men Wear Green]

That workout form isn't the source of his back problems, he's had back problems for years and the guy with him is a pro trainer, not to mention the elite back specialists Houston and Orlando have had deal with him. If that was the problem they'd know. And on his bench he's not bouncing the weight he's giving a light tap, if he has bouncing and that was the source of the injury he'd be messing up his sternum and maybe shoulders, not his back. You mess your back up in weight training by leaning backwards while arm curling or screwing up the form on squats, not the bench press.

He's a very strong guy by the way. He was repping over 235 (not sure how much over) which is pretty tough with arms as long as his.

[Real Men Wear Green]

If I was in the NBA, I won't do any damn heavy weights. I'll just stay away from McDonald's, stay as skinny as possible and shoot jumpers all day whilst getting my max. contracts. Driving into the paint and lifting weights to get "stronger" makes no sense. Your body will break down before you get to 34. Ray Allen and Reggie Miller where art thou?...http://www.ezboard.com/images/emoticons/smokin.gif
Ray Allen and Reggie Miller both lifted/still lift weights. Every guy that lifts weights doesn't have big muscles.

[KillaBee]

I think most players just concentrate on explosiveness and not just size. For a swingman putting on 5 pounds of muscle every year just doesnt make too much sense for most guys, but just generally increasing your strength and explosiveness is key.

[Unregistered]

who cares if he doesnt have a good form, hes a damn NBA superstar and is making 10+ million a year.
im not saying that to diss him. im just saying that it isnt good for you body. he could get hurt that way.

[Unregistered]

That workout form isn't the source of his back problems, he's had back problems for years and the guy with him is a pro trainer, not to mention the elite back specialists Houston and Orlando have had deal with him. If that was the problem they'd know. And on his bench he's not bouncing the weight he's giving a light tap, if he has bouncing and that was the source of the injury he'd be messing up his sternum and maybe shoulders, not his back. You mess your back up in weight training by leaning backwards while arm curling or screwing up the form on squats, not the bench press.

He's a very strong guy by the way. He was repping over 235 (not sure how much over) which is pretty tough with arms as long as his.
even if it isnt the source of his back problems which i doubt it is it isnt a good way to be training. and he defiently was banging it off his chest the last set they showed him doing on bench. that isnt good for you.

[HoustonRockets87]

^^^^ that was me in those two posts. weird. didnt know you could post unregistered here.

[GOBB]

You guys say his form bad, whats bad for his back etc etc and he had a professional/certified trainer on hand. I can see if Tmac taped himself, but he was with a trainer. Guess he is clueless or retarded to not see what others have? :ohwell:

[Milkman]

You guys say his form bad, whats bad for his back etc etc and he had a professional/certified trainer on hand. I can see if Tmac taped himself, but he was with a trainer. Guess he is clueless or retarded to not see what others have? :ohwell:
dont you know? all the kids here are pros with 40" verts and bench 30000 pounds. they know more than a pro trainer geeeeez http://www.insidehoops.com/forum/images/smilies/ohwell.gif

[Real Men Wear Green]

even if it isnt the source of his back problems which i doubt it is it isnt a good way to be training. and he defiently was banging it off his chest the last set they showed him doing on bench. that isnt good for you.Do you understand that that was a high-level professional trainer with him? The bar wasn't banging into him, if it was he would at least show signs of pain or something. Some of you ought to learn a bit about weight training before you try to comment on this.

[GOBB]

You sure you cant injure your back bench pressing?


How much is Tmac putting up? Anyone got a good guess?

[AKA AAP]

That looks like 225 lbs. Two 45's on each side. And yes, you can hurt your back doing bench press. If you arch your back and use it enough, you can hurt it.

[GOBB]

That looks like 225 lbs. Two 45's on each side. And yes, you can hurt your back doing bench press. If you arch your back and use it enough, you can hurt it.

Thats what I thought, both at the weight & back.

I fcked my back up when i first started lifting. I was cocky and threw on some heavy weight, i got it up then as i struggled started arching my back to help give me leverage to throw it up. And i payed for it...back was hurt for a week and 1 half. I didnt know how often i used my back until it was hurt and started doing shit. Bad pain.


You still workin out?

[JordanPippenRodman]

^ Set you back a week and a half? you must be getting up there in age, eh Gobb? most young kids can recoup from an injury like that in mere days. :D

[GOBB]

^ Set you back a week and a half? you must be getting up there in age, eh Gobb? most young kids can recoup from an injury like that in mere days. :D

Back injury?? Are you sure? I still worked out...but there was the naggin pain. Back injuries are no joke. You never experienced one lifting.

[ppierce34]

Do you understand that that was a high-level professional trainer with him? The bar wasn't banging into him, if it was he would at least show signs of pain or something. Some of you ought to learn a bit about weight training before you try to comment on this.

I'm a certified personal trainer. His form was bad and that trainer should be embarassed that he would let one of his clients use form like that. That clip of him doing dumbbell curls is a perfect example of what not to do. He was swinging his hips and back and his elbows were bouncing on each rep. As for his bench press form, it wasn't that bad, but it wasn't good either, he did let the bar shouldn't really hit your chest with any force at all.

[dirkdiggler41]

I find it funny that some guys that is member of ISH is saying that Tracy is training wrong. He got a pro with him that know what he is doing. The Rockets does not hire a trainer from the streets becaus he got more muscle then the avg. guy. The personal trainer know what he is doing.

[WilliamPhiladelphiaSmith]

For the guy who said that no one can call T-mac lazy from now on.. you're sorely mistaken.

Even Vince lifts as much, if not more, but he isn't known to have a strong work ethic.

Basically, T-mac gets this rep from not putting in full effort during court, and not using the proper combination of BRAINS, DEFENSE, and his full talent. Yet he'z so talented he can put up the insane numbers, though he can do soo much more.

[AKA AAP]

Thats what I thought, both at the weight & back.

I fcked my back up when i first started lifting. I was cocky and threw on some heavy weight, i got it up then as i struggled started arching my back to help give me leverage to throw it up. And i payed for it...back was hurt for a week and 1 half. I didnt know how often i used my back until it was hurt and started doing shit. Bad pain.


You still workin out?

Not as much as I initially planned...but I'm getting more consistent as the weeks go by.

The best way to increase max bench, IMO and past experiences, is by not doing max bench every week. I'd recommend once every other week or once every three weeks. On the weeks you aren't doing max bench, I'd focus on incline bench and triceps. Having equally great workouts for back and biceps are important for max bench as well.

[HoustonRockets87]

I find it funny that some guys that is member of ISH is saying that Tracy is training wrong. He got a pro with him that know what he is doing. The Rockets does not hire a trainer from the streets becaus he got more muscle then the avg. guy. The personal trainer know what he is doing.
first off that isnt the rockets trainer. that's tmac's personal trainer. second- every personal trainer doesn't know exactly what he is doing. being a personal trainer just means youve gone through classes and gotten a license to train. not every personal trainer has the same philosophies. Every personal trainer and strength coach that I've been around would say that his form was horrendous. They would make him lower the weight to a weight where he could keep a proper form without bouncing the bar off his chest on bench or putting his back into curls. If 99 strength coaches and PTs say his form is bad but one person says i's okay, does that make the 1 guy automatically right, since he's a "professional".

[HoustonRockets87]

[quote]Wayne Hall, who has been T-Mac

[AKA AAP]

not every personal trainer has the same philosophies.

Exactly. And if you watch personal trainers lift, a lot of them don't practice what they preach.

[TheGreatNumber8]

lol @ aap the fat ***** pretending he works out.

[HoustonRockets87]

Exactly. And if you watch personal trainers lift, a lot of them don't practice what they preach.
yeah a lot of them don't know what the hell they are talking about. but every elite trainer and strength coach that really knows what they are doing would say his form is awful. Read in every book on weightlifting and it will tell you that his form is horrendous.

[Rocks_fn1]

Tracy McGrady possesses a magic-like talent, spellbinding the masses like a wizard with his crystal ball (the rock) in hand, slaying dragons, Kings and Warriors above the rim.

It's a damn shame he's plagued with a rollercoaster injury. He's cocky, but when his game is on, no one in the league can stop him.

I disagree. He's talented, but selfish. He's more negative than positive for the teem all araound.

[Fudge]

Damn man, this was two years ago. Why the bump? Closed.

[Q.E.C]

Damn man, this was two years ago. Why the bump? Closed.


lol
:applause: