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Am I doing fly's right

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Posts: 35

FriedShrimp

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Posted: Jun. 24, 2009 - 6:25 PM ET #26

Sorry to spam the thread here but have question for you guys....

Is it normal to go directly from one exercise to the next without pauses? Say doing back and legs, we go straight from a back exercise to a leg exercise then back and forth. Not hitting the same body part in a row but there are NO breaks going on.

I told trainer about the flys and he said it was because of the increased stamina/or muscle something but this just seems strange. Because you get winded if don't pause.

Pauses are maybe 30 seconds tops just the time it takes to rack the weight but if it's a machine, there is basically no pause.

longshotsws

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Joined: Mar, 2006

Posts: 3129

Posted: Jun. 24, 2009 - 6:56 PM ET #27

Quote Originally Posted by FriedShrimp:

By the way, nothing sore from doing those flys. Not even a remote tenderness which is bizarre. I get sore from all kinds of other stuff.

Think I'm already sore from doing the reverse back crunches or roman chair lifts or whatever you call them at body weight.

Does anybody find that exercise to him them in the hamstrings?

Dancing Pectorals

Your are describing a hyperextension (using a Roman Chair). A similar apparatus with a larger pad and a foot plate is known as a GHR (glute ham raise) and is when bend at the knees and your upper body becomes perpendicular to the ground - that hits your hammies.

You should consider deadlifts, which are the king of back exercises... go light to learn the form, but you'll be picking up really heavy shit in no time.

I train specific groups each day, but I generally rest enough between sets to make my lifts (2-4 minutes). The only time I don't rest is when I'm supersetting... I like to superset bicep curls with skullcrushers - a few sets of those give you a sick pump.

FriedShrimp

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Posted: Jun. 24, 2009 - 7:29 PM ET #28

I'll ask my guy next week what's up with the no pauses. He's good though. All the competition guys use him but he's not a big talker or explainer. He's probably trying to focus on body fat versus build muscle is my guess.

This is that thing that is not is hitting the hams. He said it does stretch them but my hams were shot today after:

3 sets of sleds 185-225..... 20 reps

Lunges with 35 pound weights.... I think 4 sets but forgot. Lunges with twists which not crazy about that twist part carrying dumbbells

Then got onto this back exercise and actually felt it in the hams

This Thing

FriedShrimp

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Posted: Jun. 25, 2009 - 12:08 AM ET #29

HAMS are sore right now...... a good sore but they are sore.

Thinking I have week hams.

Trainer is telling me deep lunges will hit hams. Also telling me sleds work both hams and quads.

Thinking my quads are fine but my these hams are WEAK man.

Told trainer months ago be careful with the knees..... old tennis stuff and he's been babying my hams but I need to ramp UP the hams man.

Not sure if ready for squats...... havn't done box jumps in over a week. I love those things though

Give me some ham exercises

FriedShrimp

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Posted: Jun. 25, 2009 - 1:10 PM ET #30

Yep, legs are still sore

Nothing going on in with the pecs though. They are still dancing.

TIMBER9

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Posted: Jun. 25, 2009 - 1:18 PM ET #31

turn your wrist in...... Turn the bottum end of the db in.

Small change, but it will put alot more focus on the chest and keep it off the shoulders

As your completing the contraction slowly rotate your wrist....

I guess im explaining it right....fuck it. Give it a try

FriedShrimp

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Posted: Jun. 25, 2009 - 1:59 PM ET #32

Quote Originally Posted by TIMBER9:

turn your wrist in...... Turn the bottum end of the db in.

Small change, but it will put alot more focus on the chest and keep it off the shoulders

As your completing the contraction slowly rotate your wrist....

I guess im explaining it right....fuck it. Give it a try

Yes, the fly form is perfectola..... slow and controlled.

I cannot walk today though. Seriously, these legs are not cooperating. I only did like 3 sets of sleds and 4 lunges. What the fuck?

TIMBER9

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Posts: 5481

Posted: Jun. 25, 2009 - 2:11 PM ET #33

Your hardcore Shrimp! I carried it on for years after i got out, but nowadays i'm just a 3-4 time a week guy. I just got to busy and got out of routine. I tell myself i'm gonna get back serious, just never do

longshotsws

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Joined: Mar, 2006

Posts: 3129

Posted: Jun. 25, 2009 - 8:03 PM ET #34

Quote Originally Posted by FriedShrimp:

Give me some ham exercises

stiff-legged or romanian leg deadlifts - watch youtube to get the form right

----

did my normal chest routine today, but finished with 2 sets of 6 reps of negatives with my 1 rep max... it's a great plateau buster, but i'll be feeling this for the next few days

Pimpson

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Joined: Sep, 2008

Posts: 538

Posted: Jun. 25, 2009 - 9:51 PM ET #35

Here is a great chest workout that Jay Cutler (former Mr. Olympia) swears by. You'll need a spotter.

Start with a weight you can bench 10 times max, barely being able to get the 10'th rep you'll use this weight for the 3 sets.

1'st set: 10 reps

2nd set: 8 reps, rack the bar, rest 5 second, 2 reps

3'rd set: 6 reps, rack, 5 sec rest, 2 reps, 5 sec rest, 2 reps

each set your muscles will be more fatigued, therefore, not being able to get the full 10 reps, resting the 5 seconds then finishing will ensure maximum muscle failure.

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Am I doing fly's right

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