Tecnhiques in the Gym - Exercise & Fitness Message Board

DAVID_1157 · 11-14-2002, 06:26 AM

I've noticed that some guys (usually those big strong guys) will work out in ways which you're not "supposed to" according to what I was told as a beginner.

They tend to use other muscles. For example, on the buttefly chest press, they will lean forward to use other muscles apart from their chest muscles, since they can't lift that weight with only their chest muscles. Or when doing bicep curls, they will lean back and use their back.

Is this a good technique to help the muscles close to the muscles which you're working out? Does this help you go beyond a weight where you have been stuck at for ages?

kuzanagi · 11-14-2002, 06:46 AM

I've noticed this as well in the past, particularly when I was a beginner. Basically, just because someone is bigger than you, certainly doesn't mean that they know better.

Often, the ego overtake the desire to perform in the Gym, and you get guys who lift heavier weights than they can manage but with poor form. Form is the key with weightlifting, so make sure you can perform GOOD reps with a CHALLENGING weight rather than POOR reps with a RIDICULOUS weight. I've lost count of the times I've humiliated guys much bigger than me in the Gym by using the correct technique, and getting them to do likewise.

For me, the big mistakes are:

Squats : Stopping early, before the thighs are parallel to the ground. Means you can squat heavier, but eventually wears out the knees, plus you don't get a full movement on the muscle.

Bench-Pressing : Raising the back off the bench means that you can bench heavier, but it's very poor form. A slight arch in the back is essential, but not too much.

Bicep-curl : As you said, leaning back too far, or swinging the weight up and down with no control are the big two with this exercise. It's best to pin the elbows to the side of your body when performing barbell or dumb-bell curls.

Above all : Don't be tempted to lift heavier with poor form. If you do, you're not going to develop properly, and you're certainly putting yourself at risk of injury.

Endorphin Junky · 11-14-2002, 08:36 AM

There's a lifting technique in which you use "cheat reps". However, this technique is only supposed to be used when you're lifting heavy weights and is only supposed to be done on the last 2-3 reps you perform in order to work the muscle past failure. The reps previous to the cheat reps should be done with perfect or as close to perfect form as possible. Alot of body builders use this technique as it's a very good for building mass. Unfortunately, alot don't use it properly and just perform a whole set of cheat reps which is pretty pointless.

Hitmen · 11-16-2002, 08:37 AM

I too am a novice weightlifter at 18 years old and I notice the same thing. It seems like those big guys are almost bouncing when they lift and I used to think that looked so bad but they are so huge that they must be doing it right...guess not.

Eri©TheViking · 11-16-2002, 08:50 AM

Copying the fit, muscular dude on the bench next to you is a common lifting mistake. I've done it. And it doesn't lead to success. You need to swallow your pride and lift less weight with proper form, and preferably with a slower rep speed. (I prefer two seconds up and 4 seconds down.)

Then you need to make sure your diet is correct. No amount of lifting will give you muscle if you're not getting enough protein and calories. I wasted years in the gym before figuring this out. If wish I knew at age 18 what I finally figured out at age 30.