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2004/02/07, 08:00 PM
heres a few old and new excercises that I think are very good ones but very few people do them, even though they are some of the best...
sumo squats......regular squats but iwth bar further down on your back, you will lean foaward a lil bit( no more than 35 degrees) great for adducter and abducters and lower back
zecular squats......a version of front squats but you hold the bar in the bends of your arms( in your elbows) you'll need a pad, the bar should go betwen your legs, or your elbows should touch your knees, strangthes your arms, lower back, and of coarse legs.....for a twist you can do them sumo style too.
free standing hack squats.........hold a barbell behind you back( like you were doing forearm excercise) hold the bar under you butt and squat, the weight should ballance you out so you can lean foarward a lil bit.
power thrusters( good for footabll players) if you don't have a thruster you can do it in a hack squat....instead of laying your back on the pad turn around, put your shoulders in it unlock it KEEP BACK STRAIGHT and thrust, depending on the length of the pad you might not be able to do this. WEAR A BELT
floor close parallel bar rows...........get a barbell and place it in a corner, place weight on one end of it( make sure its in a corner firmly and won't slide) you can either use the bar like that , or place a close grip ( parallel bar grip under the bar with grips facing upward)and do it like you would a row......again keep back straight thorugh out
Clean and press.......works al upper back, including shoulders and tris.......if I can only get in the gym once or twice a week I do these with deadlifts
front squats.... place bar across your front delts by over lapping your hands in a "X" or hold it liek you would if you had cleaned it( hard on wrists though) works freat for making sure your back and abbs are tight so you don't drop the bar
bench pressing/ military/ etc with bands.......you don't need to spend 50 bucks a band or so for bands heres what I do.......walmart has these, and some gyms do to in the aerobics classes.....get two bands the ones with a handle on each( some are green , black ,yellow whatever). Take the handles and loopp them through a 45( in the whole) the handles should keep them from pulling through it. The loop end loop it aroud the bar once or 2 times whatever( make sure bands have same resistance lol) why do this...???
gravity pulls in a uniform motion from the center of the object down ward , when you add a band, the band is pulling doward just like gravity, even with the press back up, so actually you may have 200lbs on the bar but with the bands the more you press the bar up , the heaver it gets, so by the time you lock out it might be 225lbs. THINK about it when you lose control of the bar for a max? you can get it off your chest but you poop out half way right>? think about how that helps you by it getting heaver on the accent.... trust me it works
and the final thing I hardly see in the gym....proper form......need I say more? Lift the weights folks, not your ego........hope I introduced some new excercises soem of you might try out
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/02/08, 07:27 AM
Thx for those exercises Andrew!!! I really enjoy having you around this place, you help everybody here and you can also make ppl laught (croc hunter) You spent so much tme on your post ins that i just don't see where you get the time. You are amazing man, good luck with your exercises!1!!
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2004/02/08, 12:07 PM
All hale Andrew!!! You have your first worshiper...it can only get bigger and better from here Andrew.lol These are the exact exercises that we should be incorperating into our exercise regimines to stimulate growth. It about variety and Andrew's got it. Too many people that I've trained with throughout the years have trained the SAME way every time, no varience, and they always say "I feel stuck" or "I hit a plateu". Its advice like Andrew's and everyone else on this site, that helps us break through those barriers the correct way...the smart way.
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May the lift be with you.
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2004/02/08, 01:22 PM
thanx you two, just trying to help out, hay any you all haven't
read my croc hunter story you all need too lol its been posted in general forum
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/02/09, 05:33 PM
don't forget pullups. i think they are one of the top 3 or 4 exercises you can do in the gym. when i started, my back sucked while my chest was ok...that was when i was 17... now i just turned 20, my back has caught up, and i can do 4 pullups with 2 45 lb plates... i think that this has done a ton for me personally..and thats what its all about, improving yourself... don't compare yourself to anyone else, just do them.
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2004/02/10, 12:05 AM
yes they are very good excercises, but I was trying to point out excercises people very very rarely do anymore, pull ups I see quite a bit. How many people you see do clean and presses?
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/02/13, 02:30 PM
i do sumo squats and front squats cuz it is very umcomfertable for me to hold a bar straight across my shoulders. i also do clean and press for my main powerlifting exercise.
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free your mind -Logger
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