Pumping Iron with Zemekone and Icehog3

[Mugen910]

Originally Posted by Big Vito

another one would be flutter kicks:
Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

also Roman chair sit ups

So uhm..every phucken exercise I hated doing in the Marines?

Originally Posted by The Professor

With all due respect to Perry's suggestions, I think the kinds of compound movements Frank is talking about are more like real squats and deadlifts -- movements that involve more than body weight and develop your "core" when you're doing them right.

[Genetic Defect]

Originally Posted by The Professor

With all due respect to Perry's suggestions, I think the kinds of compound movements Frank is talking about are more like real squats and deadlifts -- movements that involve more than body weight and develop your "core" when you're doing them right.

true, but doing exercises that target the core are more effective, that is like doing chest and forgetting about any tri work outs. I hope you get what I tried to say

[Genetic Defect]

Originally Posted by Mugen910

So uhm..every phucken exercise I hated doing in the Marines?

Unfortunately Bao that is true, remember what shape you were in after all that?

[Mugen910]

Originally Posted by Big Vito

Unfortunately Bao that is true, remember what shape you were in after all that?

Then=Lean, Mean, Killing Machine!
Now= Not Lean, Not Mean, Cheeseburger Killing machine!

[Genetic Defect]

Originally Posted by Mugen910

Then=Lean, Mean, Killing Machine!
Now= Not Lean, Not Mean, Cheeseburger Killing machine!

time to get back to "basics"

[The Professor]

Originally Posted by Big Vito

true, but doing exercises that target the core are more effective, that is like doing chest and forgetting about any tri work outs. I hope you get what I tried to say

I get what you're saying; but that's why doing them "right" makes them compound exercises.

Take the bench, for example. If you do it like a lot of the mirror boys, you're keeping your back flat(ter), elbows out, and isolating your pecs. If you're doing them like a powerlifter ("right" ), you're using your legs, abs, pecs, tris, shoulders, lats, and more. You're not isolating ... but I think that's Frank's point.

[Genetic Defect]

Originally Posted by The Professor

I get what you're saying; but that's why doing them "right" makes them compound exercises.

Take the bench, for example. If you do it like a lot of the mirror boys, you're keeping your back flat(ter), elbows out, and isolating your pecs. If you're doing them like a powerlifter ("right" ), you're using your legs, abs, pecs, tris, shoulders, lats, and more. You're not isolating ... but I think that's Frank's point.

Frank's only point is his head (haha) true but I still feel targeting those muscles work better for strength though not fat burning

[Pete]

Originally Posted by The Professor

the mirror boys

[BigFrank]

Oh jeez I started a debate LOL
Prof is on target with me on this one. Isolating with body weight is far less compared compound movements done with even moderate weight.

Dont worry Bao, I went from a athlete to a cheeseburger killing machine also. lol

[Chris.]

I did some Russian twists on the decline sit up bench today with a 5lb medicine ball above my head as part of my ab workout. Today was the first day in months I've worked my abs. Main focus was back and chest. wide grip pull-ups, incline bench, flat bench, abs. The ab workout got my hip flexors so tight that I could barely walk. I had like a 1ft stride. Gotta start working them some more.

[Genetic Defect]

I lift like a mirror boy, I don't arch my back or use my legs when benching. Where is Gerry?

[BigFrank]

Originally Posted by Big Vito

I lift like a mirror boy, I don't arch my back or use my legs when benching. Where is Gerry?

I dont see anything wrong with doing bench in that fashion. If you are truly seeking isolation than more power to you on that. Others, and myself included feel that basic exercises such as the bench press, are more beneficial for everyone done more as a compound movement, with traditional form. Also many people will argue that compound movements, done improperly or tweaked to be performed as an isolation type exercise do more harm than good. Example being, bench pressing with a wide grip and elbows flared.

My big argument has always been, performing 1 exercise more effectively than say 3, is more beneficial in so many ways.

[zemekone]

Originally Posted by Big Vito

I lift like a mirror boy, I don't arch my back or use my legs when benching. Where is Gerry?

you rang?

[Genetic Defect]

Originally Posted by BigFrank

I dont see anything wrong with doing bench in that fashion. If you are truly seeking isolation than more power to you on that. Others, and myself included feel that basic exercises such as the bench press, are more beneficial for everyone done more as a compound movement, with traditional form. Also many people will argue that compound movements, done improperly or tweaked to be performed as an isolation type exercise do more harm than good. Example being, bench pressing with a wide grip and elbows flared.

My big argument has always been, performing 1 exercise more effectively than say 3, is more beneficial in so many ways.

I'm not sure what flared elboys are, but I always keep strict form when lifting swinging bouncing and arching are cheats to me

Originally Posted by zemekone

you rang?

Was hoping to get your view on this little debate we got going the squats for core ,isolated vs compound etc. If you rather not get drawn in I understand

[zemekone]

i bench arched back, drive with legs, and elbows in...

[Genetic Defect]

I wonder if I'm in the minority on certain techniques? I guess I have more reading to do

[Mugen910]

Originally Posted by Chris.

The ab workout got my hip flexors so tight that I could barely walk. I had like a 1ft stride. Gotta start working them some more.

I usually walk like that if I need to do a #2


Great debate/info guys...I love the knowledge being thrown around!

[BigFrank]

Originally Posted by Big Vito

I wonder if I'm in the minority on certain techniques? I guess I have more reading to do

I wouldnt say you are in the minority about it. There are a lot of people who are proponents of isolation type movements. There are many different schools of thought on everything. What it really boils down to is what you are training for.
Everyone loves a little debate.

[icehog3]

Originally Posted by BigFrank

I wouldnt say you are in the minority about it. There are a lot of people who are proponents of isolation type movements. There are many different schools of thought on everything. What it really boils down to is what you are training for.
Everyone loves a little debate.

That, Frank, and I would add "instinctive training" or training through experience to the equation. People respond differently to the same movements, so you need to find out what works best for you.

[Genetic Defect]

Originally Posted by BigFrank

I wouldnt say you are in the minority about it. There are a lot of people who are proponents of isolation type movements. There are many different schools of thought on everything. What it really boils down to is what you are training for.
Everyone loves a little debate.

The cool thing is Frank while we debate others learn and we remain fratelli