Weight Lifting techniques and tips

Last one; magic starts from 18:00

 

You mean a traditional pullover? That’s actually an old school upper back movement. Bodybuilders used to do it as they thought it would “ expand their ribcage”.
There is some triceps movement involved, but that should be very minor. If it takes up the bulk of the load, you’re doing it not correct. Then you should substitute it indeed for skullcrushers.
The correct/better form for skullcrushers is indeed going for that stretch. It doesn’t turn into a pullover. Just try it for yourself and focus on the movement.
That’s they key here with all three videos. Focus on the movement; not moving the weight. Those are two distinct things. As is weight being used. The weight is merely a tool if you want to build muscle. If your focus is powerlifting than the discussion changes of course.

It’s a fault 99,99% of most gyms rats. They focus on improving the weight. Your focus should be on improving the movement; then the weight automatically changes as well. Focus on getter ‘ beter’; not stronger if indeed muscle growth is the key.
However most people in gyms these days train like they want to be a powerlifter yet aspire an athlete’s physique.

Don’t get me wrong here, not trying to add critique just giving my 2 cents and trying to dot your i’s.

 

As long as you feel the primary muscles you’re good to go.
But let’s agree to disagree here on angels and motions. A simple face to face workout would typically show you what I mean…
With professional body builders we never had discussions about “ how much can you bench” .
It was more about what the volume was for a muscle group, sets and reps and intensity. No one cared about the weight used.
I’ve seen many horrible injuries happen when too much weight was involved and it scared the **** out of me as those left a lot of lifters crippled for life.

Fortunately there are multiple ways to skin a cat, it’s not one solution fits all.
I really hope you don’t focus too much on weights used as it is but one small variable with resistance training.
99% of people in the gym feel like muscle weight = more muscle. It’s generally the opposite.
The weight is merely a tool.
I’ve benched 400 pounds for 10 reps, but looked beter when I could only only bench that weight for 1 rep.
Let alone feeling injury free (as much as I can be with old injuries)for years now since I dropped the whole “ I need to move as much weight as I can.”
My main goal was always to max out each and every machine in any gym I went to.
I could in the end… but at what cost… partial tore my back, dislocated few discs in my back, crooked hip, partially tore my brachialis.
I’m older but smarter now and want to remain fit/in shape for an eternity.
And yes, I can still kick guys half my age ass in the gym….

 

Agreed. Strong abs really can almost prevent low back issues which most men suffer from.
Then focus on mobility and exercises that ‘move the body through space’ like squats and pull ups.
The whole ‘ free weights are beter than machines’ is out dated as the majority of lifters would benefit from a fixed plane of movement.
Free weights are beter is pure bro science.

 

Speaking as a powerlifter who has won a few meets for my age and weight group, I don't know where you get your information from, however all of the small muscle groups used in controlling and balancing free weights are what is missing from training on machines alone. A proper mix of free weights and machines and floor exercises will produce the best results.

 

From a host of well known trainers, professional body builders including several mr olympians.....
However I do make the distinct difference between training for strength and training for muscle building.

My point is not that machines are better, it's simply that machine's are not as useless as they once deemed to be. A balanced mix would always be preferred.
As mentioned in my post, moving your body trough space, aka the pull ups, squats and deadlifts are yet to be equalled.

Yet, I'm sure you'll also agree, especially as a powerlifter, how few people in a gym know how to use proper form.

And I'll be the first to agree, proper form has become my pet peeve as I have seen many friends, including my friend (yes, not name dropping here!) Ronnie Coleman undergo various surgeries, hospitalized and in a wheel chair. So If I can prevent someone from a terrible injury, I will try. I personally also had to learn the hard way...

 

damn, keep up the great work. I can only wish to be as fit as you. Appreciate the updates, gives guys like me inspiration.

 

Best thing you can do is to simply start.
Second thing is to keep going!

 

Great video for us older lifters.
Mind you, this person is not an Instagrammer, but an actual doctor...!

 

Yes, you are. Kudos. A great example for anyone in your age to strive for!

 

These are inded guidelines and not set in stone.
It's about knowing what the scale is on how to construct your training.
It all harkens back to listening to your body; as it never lies. few actually do so; at any age.
With age should come winsdom and knowing indeed it might be smarter not to do "stupid stuff" anymore.
Some are blessed with amazing genetics, some aren't.
Gues i did too much stupid stuff when I was young as chasing PR's for me belongs in the past or I pay a hefty price.

Other take away from this video is that anyone, regardless of age can get into shape. That's an amazing positive message for anyone reading these posts and wanting to know if it's worth it to start.
It is; at any fitness and age.

 

Yes, health is not something to take for granted so easily. One truly values it’s worth when it’s too late…. No one ever said “ I’m glad I have a gazillion Ferrari’s” whilst being severely hospitalized….

With age comes experience and hopefully a realization that heavy weights do not equal progress anymore. Usually going slightly lighter but infuse your training with intensity increasing tricks is generally much more demanding.

 

+1

Motivation is nice, but determination is always more important.

 

You need motivation to start, determination (discipline) keeps you going!
Oh and sometimes a scale/mirror check as well.
I still remember seeing my bicep vein pop 30 years ago ;-)

 

As long as it is done with good form it’s OK. As long as you don’t force the rep just to make it. Good form is crucial not to get injured. If you fail half way a rep, that’s OK as well.
Books and studies have been written on perhaps not going to failure and increasing overall volume….
You know your body best.
Discipline is learned, not given.

 

For the sake of information, here’s my current split whilst recovering from a semi torn brachialis.
Mon - chest & back + shoulders (60% chest - 40% back)
Wed - legs - focus on quads + calves and abs
Friday - chest + back + shoulders (40% chest + 60% back)
Saturday - arms + abs
Sunday - legs (hamstring focus) + calves

I vary sets and reps a bit depending on how I feel, recovered or how busy I am.
Generally it’s 12 sets per muscle group excluding warm up sets.
Calves and abs are generally 4 sets.
I try to do some cardio on Tuesdays.

 

Ton of neural adaptation is responsible for that new threshold. Once indeed you clip it, t becomes easier.
I generally like to finish most muscle groups with some kind of higher rep drop set to get maximum pump.