BOF Posted July 30, 2015 Moderator Share Posted July 30, 2015 My Uncle has a farm if I want to do that. 1 Link to comment Share on other sites More sharing options...
Vive_La_Villa Posted July 30, 2015 Share Posted July 30, 2015 I use a smith machine for calf lifts. That's it. Same here. Link to comment Share on other sites More sharing options...
JB Posted July 30, 2015 Share Posted July 30, 2015 Smith machines definitely have their uses. Reverse lunge, supine row, negative bench press (two hands up, one down) are just a few worthwhile exercises. Link to comment Share on other sites More sharing options...
YGabbana Posted July 30, 2015 Share Posted July 30, 2015 I use a lat pull down, seated leg extensions, hamstring curls, calf raises i do on the leg press Smith machines have their uses Link to comment Share on other sites More sharing options...
sexbelowsound Posted July 30, 2015 Share Posted July 30, 2015 Smith machines definitely have their uses. Reverse lunge, supine row, negative bench press (two hands up, one down) are just a few worthwhile exercises. No bloody wonder you can lift so heavy!! Link to comment Share on other sites More sharing options...
JB Posted July 30, 2015 Share Posted July 30, 2015 Haha sorry that wasn't the clearest description! I meant using both hands to push the bar up, then taking one hand off the bar and just using one arm to resist the negative. Means you can do negatives on the bench without a spotter. Link to comment Share on other sites More sharing options...
sexbelowsound Posted July 30, 2015 Share Posted July 30, 2015 Haha sorry that wasn't the clearest description! I meant using both hands to push the bar up, then taking one hand off the bar and just using one arm to resist the negative. Means you can do negatives on the bench without a spotter. There was me thinking you had 3 arms. Made me feel better! Link to comment Share on other sites More sharing options...
MCU Posted July 30, 2015 Share Posted July 30, 2015 (edited) Just coming off the past page regarding deadlifts how important are they in routines? I don't do them and I've never done them specifically for the reason I'm scared of doing them wrong. What is a reasonable weight to start on? EDIT: Is it true they are the 'king' of mass builders? Edited July 30, 2015 by Warnock Link to comment Share on other sites More sharing options...
BOF Posted July 30, 2015 Moderator Share Posted July 30, 2015 Everything I've read says D/L & Squat are the Daddies. 1 Link to comment Share on other sites More sharing options...
JB Posted July 30, 2015 Share Posted July 30, 2015 No single exercise is vital for a good routine. There seems to be a form of snobbery amongst some people in the fitness world who think that everyone should deadlift. Deadlifts are great and I'd recommend them to anybody who is physically able to do them but they're certainly not essential. Those with lower back or spinal issues would certainly be better off ditching them. I'm not sure there is any such thing as a king of mass builders, although it's quite fashionable to claim that about the deadlift as it requires the activation of loads of muscle in the posterior chain, as well as grip strength which will help build forearms. I was unable to deadlift for about 2 years due to some spinal issues and didn't notice any difference in my overall muscle mass. A reasonable weight to start on is something light that would help you get used to the movement. Watch some of the tutorial videos, learn to hip hinge, practise, be consistent and the weight will take care of itself . 1 Link to comment Share on other sites More sharing options...
Stevo985 Posted July 30, 2015 VT Supporter Share Posted July 30, 2015 That basically. I'd say squats and DLs are about the best exercises you can do. But they're not essential. As JB says, no one exercise is essential Link to comment Share on other sites More sharing options...
BOF Posted July 30, 2015 Moderator Share Posted July 30, 2015 That's answering a slightly different question though JB. No one said they're essential. Just that your body will get more from one of them than it gets from one of anything else. Link to comment Share on other sites More sharing options...
Vive_La_Villa Posted July 30, 2015 Share Posted July 30, 2015 I find squats are safer than deadlifts and easier to do. Start with those. Link to comment Share on other sites More sharing options...
JB Posted July 30, 2015 Share Posted July 30, 2015 I find squats are safer than deadlifts and easier to do. Start with those. See, I find the opposite. It's different for each individual. Link to comment Share on other sites More sharing options...
BOF Posted July 30, 2015 Moderator Share Posted July 30, 2015 Squats are safer I think but they're not easier to do. In a deadlift you lean over, grab the bar, stand up and put it back down again (proper form etc etc). Squat is hugely technical. Starting with where on your back you place the bar. Where you grip the bar so as to flex the back muscles for it to rest on. Then raising elbows behind you to extend the 'shelf'. That's before you even lift it. Then there's the pre-lift check. That you have the right stance. Feet far enough apart to get your arse down but not too far to pull the groin. All the weight on the heel of the foot so you don't lean forward and put pressure on the knees. Balance and straightness being crucial. Again that's before you've even started the exercise. Link to comment Share on other sites More sharing options...
JB Posted July 30, 2015 Share Posted July 30, 2015 (edited) That's answering a slightly different question though JB. No one said they're essential. Just that your body will get more from one of them than it gets from one of anything else. Hmm, see I think it is answering the question. He asked how important deads are to a routine. 'Essential' would be a point (the highest) on the scale of importance surely? Saying they're not essential and that it's possible to build a solid routine without them, but to do them if you're able/don't hate them gives an idea of where they would figure on this imaginary importance scale that I seem to have invented . Perhaps I didn't express myself very clearly. I tend to ramble a bit sometimes . Also, I probably wasn't clear enough when I addressed the part about it being the king of mass builders. It could be considered as much, in that it requires the usage of more muscles than pretty much any other exercise. It gives you a lot of 'bang for your buck' so to speak. However, there are individual exercises that activate every single one of those muscles to a higher extent. So you don't need it to get big. If that makes more sense (probably not) . Edited July 30, 2015 by JB Link to comment Share on other sites More sharing options...
BOF Posted July 30, 2015 Moderator Share Posted July 30, 2015 No that does make sense. I was answering his edit. The bang for buck question. Which they are. You'd spend a long time doing all the individual exercises that make up the deadlift but as you say if someone doesn't like them or they're injured (or they've hours and hours to burn) then fire away. Link to comment Share on other sites More sharing options...
sexbelowsound Posted July 31, 2015 Share Posted July 31, 2015 Morning lads, A question, obviously everyone is different and require a different programme but for the average person, starting from scratch, in what order would you place each muscle group in terms of volume required? Personally I have it as: 1) Back 2) Chest/Quads/Hamstrings 3) Delts/Triceps 4) Calves/Biceps Any other opinions? Link to comment Share on other sites More sharing options...
JB Posted July 31, 2015 Share Posted July 31, 2015 Looks good to me. For someone starting from scratch, I might not bother with bis, tris and calves, though. Maybe not delts either. I'd probably stick some direct glute work in there. Link to comment Share on other sites More sharing options...
sexbelowsound Posted July 31, 2015 Share Posted July 31, 2015 Looks good to me. For someone starting from scratch, I might not bother with bis, tris and calves, though. Maybe not delts either. I'd probably stick some direct glute work in there. Oh really? Glutes? Link to comment Share on other sites More sharing options...
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