gym-spotting

[DavidC]

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I hate when I ask someone to spot me and they have no idea what they are doing.

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FWIW, I hate it when people ask me to spot, because I have not idea what I'm doing. I always refuse, too.

--Dave.

[Warik]

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Deadlift doesnt screw anything [img]/images/graemlins/smile.gif[/img]

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It does when you haven't done it in a while and do too much weight to start off. Back has been screwed for 2 weeks and barely improving. Haven't been able to squat or anything. I can forget about golf too.

Gonna have to see a doc for it. Damn. I hate doctors (professionally... not as people in general [img]/images/graemlins/smile.gif[/img]).

[gamblore99]

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2-3 forced reps is not good for u, is that in every set for u? that u have 2-3 forced reps?
You will tear ur body appart more than u'll train that way.

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No. This is usually only for the last 1-2 sets.

[/ QUOTE ]Hows ur training for bench for instance? 5x5xyyypuonds or???

Do you get to set of forced in every exercise u make during a workout?

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I usually do the first 1-2 by myself, maybe have some help on the second. The 3rd probably only last rep, maybe 2, and the 4th 1-3 depending on how I am feeling. Whenever it is more than help with 1 extra rep it is because the first assisted rep was pretty much all me.
THis is just a reflection, it may be more or less. Need to start keeping a journal again.

[cookie]

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Deadlift doesnt screw anything [img]/images/graemlins/smile.gif[/img]

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It does when you haven't done it in a while and do too much weight to start off. Back has been screwed for 2 weeks and barely improving. Haven't been able to squat or anything. I can forget about golf too.

Gonna have to see a doc for it. Damn. I hate doctors (professionally... not as people in general [img]/images/graemlins/smile.gif[/img]).

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Either you did go too heavy on the first day or ur teqnique has flaws.
2 weeks is to much for it to just be muscle soreness, I think around 5 days is the max. And we are talking meeting deadlift grinded out for very long time...

[cookie]

[quote
I usually do the first 1-2 by myself, maybe have some help on the second. The 3rd probably only last rep, maybe 2, and the 4th 1-3 depending on how I am feeling. Whenever it is more than help with 1 extra rep it is because the first assisted rep was pretty much all me.
THis is just a reflection, it may be more or less. Need to start keeping a journal again.

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I still think that's to much.

And a training journal would be good, progression is 1 of the much important things in lifting weights.

For instance, my training atm:
Kyle's Russian Bench Routine

Monday Wed. Friday
Bench 70% 3x8 Bench 75% 3x8 Bench 80% 3x8
Incline 70% 3x8 Incline 75% 3x8 Incline 80% 3x8
Powerclean 70% 3x5 Bench and Incline 4x12 (50%) Powerclean 75% 3x5
**All days Squat x5-4-3
Monday Wed Friday
Bench 75% 4x6 Bench 80% 4x6 Bench 85% 4x6
Incline 75% 4x6 Incline 80% 4x6 Incline 85% 4x6
Powerclean 75% 3x5 Powerclean 80% 3x5 Powerlcean 80% 3x5
**All days Squat x5-4-3
Monday Wed. Friday
Bench 5(70%)4(75%)3(80%)2(85%)1(90%) Bench 5(75%)4(80%)3(85%)2(90%)1(95%) Bench5(80%)4(85%)3(90%)2(95%)1(100%)
Incline (same as bench) Incline (same as bench) Incline (same as bench)
Powerclean 5-4-3-2 Bench and Incline 4x6 (50%) Powerclean 5-4-3-2
**Monday/Friday Squat x5-4-3
Monday Wed. Friday
Bench 5(75%)4(80%)3(85%)2(90%)1(95%) Bench5(80%)4(85%)3(90%)2(95%)1(100%) Bench5(85%)4(90%)3(95%)2(100%)1-Max
Incline (Same ad Bench) Incline (Same as Bench) Incline (Same as Bench)
PowerClean 5-4-3-2-1 Powerclean 5-4-3-2-1 Powerclean 5-4-3-2-1
**Monday/Friday Squat x5-4-3

hmmmmm copy pasting no good I think.

I do squatting deferently from the above, but it is the bench cyclus which are important.

But that program will push u far, but not too far

[flatline]

Are you saying you bench and squat 3x a week? If you are trying to gain strength, this is terrible. You are probably seeing gains, but nowhere close to optimal. You shouldn't be doing either excercise more than once per week.

[gamblore99]

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Are you saying you bench and squat 3x a week? If you are trying to gain strength, this is terrible. You are probably seeing gains, but nowhere close to optimal. You shouldn't be doing either excercise more than once per week.

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What are your sources on this? The book I mostly use, serious strength training by Tudor Bompa says a muscle should be excercised 2 times a week. The muscles grow better if they are constantly adapting and such. Also, most trainers at my university with 2-3 years of kin background and a really big interest in strength training agree with this.

[jakethebake]

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Are you saying you bench and squat 3x a week? If you are trying to gain strength, this is terrible. You are probably seeing gains, but nowhere close to optimal. You shouldn't be doing either excercise more than once per week.

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That's idiotic.

[diebitter]

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Are you saying you bench and squat 3x a week? If you are trying to gain strength, this is terrible. You are probably seeing gains, but nowhere close to optimal. You shouldn't be doing either excercise more than once per week.

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Stupid comment. There's no muscle-building (or even toning) routine that is optimal at once a week.

x3 is the optimal rate with a day's rest between, though for very heavy squatting, x2 is probably better, with at least 2 day's rest (3 days is better) between.

And in my experience, nothing build muscle-mass all over faster than heavy squatting.

[flatline]

Well, it seems like you've done your research, so I'm sorry if I came off like an ass in my last post. I usually abide by the stuff I read on WBB, which generally preaches lifting at maximum intensity about once a week. From my personal experience, I have found that lifting 3x a week will not gain any more than just one hard session a week. But as long as you're putting thought into your routine and not just thinking "if I lift more I will grow faster", I'm sure you're doing alright.