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Question
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collegePTP: January 04 2006
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internal rotation
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if i wanted to bench but dont want the nasty side effect or horrible internal rotation...how do i stop it? or should i just avoid it and stick with overhead presses?
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Answer
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Steve Maxwell: January 04 2006
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There are several ways to minimize excessive wear and tear on the shoulders while performng the bench press. Keeping the shoulders 'packed' by squeezing the shoulder blades together and corkscrewing the elbows as if trying to break the bar are two very important performance tips. Arching the back and flexing the lats also help. Do not do the typical gym denizen bench press style of a wide grip, flared elbows and a pec bounce. Keep the grip somewhat narrow, elbows tucked and actively pull the bar to the lower sternum. Adhering to the above advice will allow you to bench safely and lift some respectable weights without risking shoulder health.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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tyrex: January 04 2006
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Need advice to elaborate my plan !
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Hi, I'm new member. Sorry for my english... I'm european lol
This year I would like to do some comp of endurance bench press.
Do the max of reps with 220 lbs.
Actually I do 26 reps
Can you help me to elaborate a routine to do more reps with this weight.
What do you think about that ?
DAY 1 (monday) :
Bench press 3 sets of 25 reps (more weight I can in this reps range)
heavy inclines 3 sets of 8 reps
light flies 3 sets of 12 reps (not to failure)
+ light triceps
DAY 2 (wednesday):
semi-heavy Bench press 3 sets of 8 reps
light inclines 3 sets of 12 reps
light flies 3 sets of 12 reps
+ delts
DAY 3 (friday) :
Bench press 3 sets of 25 reps (more weight I can in this reps range)
light inclines 3 sets of 12 reps
light flies 3 sets of 12 reps (not to failure)
+ heavy triceps
I will add a day 4 : legs and back
Failure or not ?
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Answer
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Steve Maxwell: January 04 2006
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Tyrex,
Everyone that I know who benches often has some type of shoulder problem.
This is usually due to imbalance in the shoulder girdle between the front and rear muscles. To prevent this, include plenty of dumbbell or barbell rows. Hammer machine rows work well also. Take care of your scapular retractors with Hise shrugs and perform rear deltoid flys in a slow, strict controlled manner to off set all the pec, front deltoid work. Pullups and chinups can be a great aide as well. The lats are an important shoulder stabilizer during the bench press, so hit the pullups with high tension and an arched back. For every set of pushes, do a set of some pulls.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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TheBadGuy: January 04 2006
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First Post
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What's going on guys. I've been following the (Power to the People) program for a few weeks now and am about to invest in some kettle bells. I couldn't pass on the great info on this forum, plus I see Comrade Pavel posts here as well. Anyway my first question is about the side press. I know the rest time is 3-5 mins but after the first heavy set I unload to about 90% and then do the second after rest. Is it better to do the heavy set for both arms and if so can the rest time be cut back some?
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Answer
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Steve Maxwell: January 04 2006
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Three to five minutes is merely a guideline for pure strength work. Depending on ones goals, rest periods need to be adjusted. For increase in muscular size (hypertrophy)rest periods should be no longer than one minute. For strength/endurance, 30 seconds to a minute. For cardio and metabolic conditioning, 10 to 30 seconds. For PTP, rest between sets should be about 3 minutes. In a recent study, it was found that there was no advantage to taking longer rests. The results in strength gains between the 3 and 5 minute groups were identical. No sense stretching the workout out.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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kbkris: January 05 2006
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Knee pain in pistols
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I'm wondering if I can even do pistols.
Years ago, while sparring, I took about five kicks to my left knee. It doesn't give me any real problems, but it does hurt when I attempt to do a pistol. My right knee doesn't give me much in the way of problems.
Does anyone here have that problem and can they actually do pistols?
Kris
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Answer
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Steve Maxwell: January 05 2006
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In almost every case that I have seen, knee pain while performing pistols is caused by mis-alignment of the knee, foot and hip. This is caused by several factors; inflexibility (achilles, groin, hip flexors, hamstrings) and a simple lack of strength in the involved muscle structures. In almost every case, the problems were solved by teaching the person to hold the bottom position of the pistol for extended periods of time (over a minute) while maintaining proper alignment. Proper alignment includes, heel flat and engaged, middle of the knee cap lined up over the index toe and the head forward over the knee. Hold onto a pole or rail for time while keeping perfect alignment. Keep increasing the timed holds and slowly wean yourself off of using your hands for balance. When you can hold the bottom without using the hands for a minute, you will be able to do 3 to 5 pain free pistols. Remember, it must be perfect alignment.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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lokate: January 05 2006
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Advice combining martial arts/strengthraining
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I was thinking if it is possible to train martial arts and strength in a same workout.
When I was younger I did this very often, for exampling doing push-ups, barbell curls or chin-ups between my martial arts training.
Just to save time.
A few months ago i had time enough to train everyday because I dont had work.
Now I have found work again but not a 09.00 to 17.00 job. One day a work in the evening, then one week in the early morning and then one week at nights.
In my previous job I had a desk function (sitting on a office the whole day).
But know I am fysiekly busy, its hard work with pulling and picking up and moving heavy stuff.
Of course I have more free time during the day but my wife works to so I have to work at home to (a little bit :-)
So I have to change my workouts a little. When I was unemployed i could train everyday and whenever I want.
Now I want to train 3 times a week my martial arts (thats my sport) but I still want to train my strength and get a little bit muscular.
Do you guys maybay have some advice?
Maybay I can do PTP everyday because that doesnt take to long or GTG.
I have read somewhere that its a good start to do in the morning a combination off push-ups, sit-ups, pull-ups etc. for a few minutes but I dont can find that information anymore. I think it was from a book from Ross Enamait.
Okay, long enough. Hope someone have some advice.
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Answer
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Steve Maxwell: January 05 2006
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You do not mention the type of martial art that you do. That can make a big difference in the way you should add extra strength and conditioning work.
Grappling for instance (judo, jiujitsu, submission wrestling) requires an entirely different type of conditioning work from the striking arts. Supplemental training always needs to be directed toward improving the martial art. For this reason, training needs to be more specific. Martial artists are not strength specialists and should not attempt to work out like bodybuilders, powrer lifters, olympic lifters or kettlebell competitors. Each martial art has it's own particular set of conditioning needs that should be addressed in very specific ways. Without knowing exactly what you do, any advice is useless.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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jpein: January 10 2006
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Judo/Jujitsu class
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Well made it through my first Judo/Jujitsu/Sambo class. My son and I had a great time, even though something cracked when they taught him how to choke me out....he got a little over zealous and does my throat hurt this morning. One thing I learned is that my shoulders are VERY stiff, mostly from age, but alot from lifting.
What exercises can I do with or without kettlebells to loosen them up, or is that even possible?
Thanks in advance
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Answer
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Steve Maxwell: January 10 2006
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It is very possible to loosen and strengthen your shoulders at the same time. Include the following kettlebell exercises two to three times per week and you will see big dividends; windmills, halos, one and two kettlebell over head squats, turkish getups and the arm bar drill. Check past posts to see how these exercises are performed. Also my Joint Mobility and recharge DVD lists a whole host of limbering movements for the shoulders and entire body.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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powerlifter54: January 23 2006
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Question for Steve Maxwell
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While i was unable to convince any coaches to skip pregame warm ups for the mobility drills we did at WF, i have incorporated them myself.
Question: Why is this making my ham and quad insertions so damn sore?
As a morbidly obese person, this could be a problem for me.
LOL.
jack
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Answer
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Steve Maxwell: January 23 2006
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I have seen fatigue and muscular soreness from some of the more difficult mobility drills. Some of the movements present new and challenging positions for the body. Eventually the joints adapt and the movements become pain free. The idea is to move tension free in all movements. Some joints that have been pounded for years may take a while to loosen up. Perhaps the huge poundages that you have been lifting over the decades has left a lot of residual tension in the insertion points and the result is muscular soreness after the mobility drills. Some of the drills like the cossack side lunges, the four corner balance drill and the deep extended squats are farely strenuous and also may be hitting the joints in a way never experienced before. Ultimately, the exercises should get easier and easier and produce effortless fluid movement. The best I can say is to keep on keeping on.
Steve
http://www.stevemaxwell.com
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Question
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gaijin: January 24 2006
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Seated groin stretch vs. side splits
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Thomas Kurz recommends performing the side split right from the start of flexibility training but Pavel advises the seated groin stretch,to the roadkill split,to the suspended split.
Is there a reason why Pavel doesn't suggest the standing side split from the start?
Even after many years of training,i still have a problem "manually" pushing my legs wider during the seated groin stretch.If i place my feetonto a surface that is easy to slide on my legs start to slowly creep back in.
Anyone got any tips that could help?
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Answer
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Steve Maxwell: January 24 2006
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Both are good stretches, but there is a much higher chance of injury with the side splits. For beginners, the seated groin stretch is the way to go; much safer, hard to get hurt. For the experienced that understand their bodies limits, the side splits would be the ticket. The problem for most people in the side splits is knee related problems caused by the excessive loading. It is very easy to pop or tear something in the back or side of the knees when loaded in the side split. A passive loaded stretch technique that works well to open the groin is to attach light ankle weights and do wall splits. Lay on your back on the floor with your butt against a smooth wall surface. The legs are against the wall at a 90' angle to the torso. Simply let the legs slide apart while keeping the legs straight. Just let gravity do the work. You can add tension techniques and massage and chop the adductors while in this stretch. You can also do isometric straddle situps by trying to touch the wall with the hands or even the elbows. This is a good alternative to the other stretches. You can also do your seated straddle on a slight decline. Place a folded gymnastic mat or even a large couch pillow under your butt so that you are facing downhill so to speak. Anchor your feet with heavy kettlebells or dumbbells so they don't slide. Once again, because of the angle, gravity works in your favor to help pull the upper body forward during the seated straddle stretch. The decline seated straddle falls in between the normal seated straddle a side splits.
Steve Maxwell
http://www.stevemaxwell.com
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