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Old 02-04-2013, 10:18 AM   #331
NotYetGreat
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by plowking
You seem to take your lifting seriously, so I doubt there is much more I could tell you that you already don't know for pulls. Do you pinch your shoulders back? Chest up?
What I've found that works well is tensing and touching the muscle I'm supposed to be working out helps if I feel that the secondary muscles are taking too much load.

Yeah, I try to tense my whole body before certain lifts that need prep or I find more difficult than others. I tried this other cue I got though that's intended for pull-ups, and it's to pull yourelbows to your hip, plus I tried stopping the pull at the ooint where my elbow just passes my torso. Helped greatly as I was able to hit 15 comfortably in the first set. The other 4 hour were a struggle though.
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Old 02-04-2013, 10:38 AM   #332
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Default Re: Ish Official Fit-club

Does anyone have any advice for stalling on military presses? I seem to be stuck at the same weight for a while now and was wondering if there are some other exercises I could incorporate to help it.
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Old 02-04-2013, 11:25 AM   #333
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Default Re: Ish Official Fit-club

I would increase frequency(if you're doing them more than 4 times per week, ignore this post).
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Old 02-04-2013, 11:44 AM   #334
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Default Re: Ish Official Fit-club

I have just started going to the gym.

My mate who is very muscular and has been lifting for about 5 years now told me that I should use protein powder. Is it a must? I have read some negative things about it but so many people use it.

Can anyone help me with some brands as well and which to buy. Im from Australia so our stores might sell a different product to yours.
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Old 02-04-2013, 11:55 AM   #335
LBJ 23
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Default Re: Ish Official Fit-club

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Is it a must?

No. But it is a pretty cheap and convenient source of protein.
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Old 02-04-2013, 01:24 PM   #336
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Default Re: Ish Official Fit-club

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Originally Posted by B-Easy8
I have read some negative things about it but so many people use it.
What are the negatives?
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Old 02-04-2013, 01:51 PM   #337
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Default Re: Ish Official Fit-club

there are no negatives if you use one to two scoops a day
if you use A LOT it could lead to kidney or liver damage and to osteoporosis in some cases

most people who exercise need 100-150 gr. of proteins per day, and one scoop of protein powder gives you 30gr.
and its pretty cheap too
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Old 02-04-2013, 01:57 PM   #338
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Default Re: Ish Official Fit-club

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Originally Posted by alenleomessi
there are no negatives if you use one to two scoops a day
if you use A LOT it could lead to kidney or liver damage and to osteoporosis in some cases

most people who exercise need 100-150 gr. of proteins per day, and one scoop of protein powder gives you 30gr.
and its pretty cheap too
You would really need some abnormal amount of it to cause damage. It's mostly used as PWM because it's fast absorbing protein. Rest of your daily intake should come from food...
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Old 02-04-2013, 01:57 PM   #339
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Default Re: Ish Official Fit-club

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Originally Posted by plowking
Does anyone have any advice for stalling on military presses? I seem to be stuck at the same weight for a while now and was wondering if there are some other exercises I could incorporate to help it.

PK.

Weighted Dips and Push Presses are probably the best for assistance. Apparently squats as well.

Form-wise.
Here are links:

http://www.t-nation.com/free_online_...overhead_press
http://www.t-nation.com/free_online_..._your_press_up
http://www.t-nation.com/free_online_...overhead_press

The gist of it is to have a very stable base, to keep your chin back insstead of up, to squeeze the fukk outta your abs and glutes, and to PUSH the HEAD FORWARD. Rippetoe also curves his back at the rise, and pushes hips forward to lock ou.
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Old 02-04-2013, 02:05 PM   #340
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Default Re: Ish Official Fit-club

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Originally Posted by jamal99
You would really need some abnormal amount of it to cause damage. It's mostly used as PWM because it's fast absorbing protein. Rest of your daily intake should come from food...
yeah, i see a lot of kids nowadays that use way too much of it but dont really eat... calories are just as important
3-4 eggs in the morning, steak or some other meat in the afternoon, protein shake before workout, after too if you want, and something lighter for dinner, like spagheti or potatoes with cottage cheese. Have some nuts, milk and vegetables/fruit inbetween. Its simple.
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Old 02-04-2013, 04:14 PM   #341
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by alenleomessi
yeah, i see a lot of kids nowadays that use way too much of it but dont really eat... calories are just as important
3-4 eggs in the morning, steak or some other meat in the afternoon, protein shake before workout, after too if you want, and something lighter for dinner, like spagheti or potatoes with cottage cheese. Have some nuts, milk and vegetables/fruit inbetween. Its simple.
Might not be as simple as one would think. Depends on your goals really...
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Old 02-04-2013, 07:09 PM   #342
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by B-Easy8
I have just started going to the gym.

My mate who is very muscular and has been lifting for about 5 years now told me that I should use protein powder. Is it a must? I have read some negative things about it but so many people use it.

Can anyone help me with some brands as well and which to buy. Im from Australia so our stores might sell a different product to yours.

You should PM Hateraid. He's the go-to source on supplements
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Old 02-04-2013, 07:24 PM   #343
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by plowking
Does anyone have any advice for stalling on military presses? I seem to be stuck at the same weight for a while now and was wondering if there are some other exercises I could incorporate to help it.


What's your shoulder/Triceps/traps routine? perhaps you've been going at those shoulders to hard? Maybe not allowing proper rest in all the support muscles for that movement?
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Old 02-04-2013, 08:07 PM   #344
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by Mach_3
What's your shoulder/Triceps/traps routine? perhaps you've been going at those shoulders to hard? Maybe not allowing proper rest in all the support muscles for that movement?

5 sets of military press (5 reps)
4 sets of front raises (8 reps)
4 sets of upright row (8 reps)
4 sets of side raises ( 8 reps)
1 set of arnold press (8 reps)
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Old 02-05-2013, 02:11 AM   #345
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by plowking
Does anyone have any advice for stalling on military presses? I seem to be stuck at the same weight for a while now and was wondering if there are some other exercises I could incorporate to help it.

You could switch over to Push Presses first. When I was starting to press oferhead, I couldn't get past 85 for a triple. I switched over to Push Presses and worked up to 155 for 5 over a couple months then went back to OHPs and I was able to go from 85 to 125 quicker than I did from 55 to 85 (but only for a double). Definitely helps build confidence in putting heavier weights over your head and helps strengthen you at the top and on the way down. Also, since you can go heavier on the way down, it can carry over to the eccentric portion. Reason why lots of strength athletes work with negatives for certain periods in their training.

Last edited by NotYetGreat : 02-05-2013 at 02:13 AM.
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