I agree with the above....I am new to this forum and read a lot of BS... juced_porkchop has it right when he talks about the stabilization of the shoulder girdle, building a strong foundation, and getting rid of your weakest link. All good points. I have been personal training for 7 years; before I take on a new client whether they want to get stronger, leaner, build muscle, get faster, are "experienced" or not etc.... we spend at least 20-30 hours of Prehab/rehab/foundation. There are right ways and wrong ways to move. It's like building a house out of 2 x 2's instead of using 2 x6 or 2 x8's----what's gonna stand the test of time/volume/hours of training, jumping, squatting, pressing, on and on and on. It can even come down to making sure you are breathing correctly! Like juced_porkchop says....the exercised aren't fancy and the gym peeps aren't gonna be hittin' you up at the water fountain asking what the exercise was and if you can show them.... sure you may feel like a schmo---give it 2-3 months and soon schmo will be "show"! :-)
I am also a Natural Bodybuilder (If you wanna mess with Mother Nature and "gear up" it's your life---No Big Deal to me :-) who has competed at tested shows (2) and non-tested (7) .... female, 5'9", first contest 2008 Western Canadians First overall....contest weight 153# (now @ 180# @ 14% BF); did 6 more shows (won 4), 2 in WA, USA( not tested) and a couple more in BC (not tested) and Nat's 2 times (masters and Heavyweight).... I figured I held my own at Nat's ---I didn't get last but felt good that I held my own. I train more like Crossfit style... I stay the HELL away from any 2 dimensional machines... that means all machines. Sticking to BB and DB and my own bodyweight. I admit I have won the genetic lottery! (Thanks mom and dad). In the past 3 years I've been able to put on close to 12# of CLEAN, SOLID muscle---AS A FEMALE!
MY POINT____(and relating it to the previous post) I don't train like the typical bodybuilder nor give in to the Bodybuilding mentality 'cuz it doesn't "do it" for me. I take the odd protein shake but eat WHOLE FOOD meals, take glutamine, and eat mostly organic, free range meats and eggs and fruits and vegetables. Tony Robbins----not a bad idea at all. Sort of like Kai Green; he's way onto the mental imagery and mind-muscle connection!
I make damn sure that my connective tissues are in top notch. I don't have shoulder pain, low back, elbow, on and on. I take the time to Prehab/rehab ---- a proper warm up ---and a 10 minute ride on the bike is NOT a warm up to hit your legs and NEITHER is 3 sets of light leg extensions. We're talking about thoracic mobilization, hip and shoulder mobility, mysofascial release (that foam roller thingy you might see in the corner), then some dynamic stretching of hips, hammies, quads,--some short speed, agility and quickness drills. Oh yeah, "they'll" be lookin' atcha! All in all, your warmup will take about 20 minutes---BEFORE you get into the squat rack. -------- for example, if you want big legs, look at a powerlifter's legs... they do power cleans, snatches and jerks, deadlifts and squat ATG. Think they're doing 3-5 sets of leg extensions and seated ham curls???? don't think so.
KMEQK----no matter what you decide to do, do what works for YOU! Just because Joe Blow is doing his thing is by no means grounds for you to do the same thing. It's always QUALITY OVER QUANTITY..... AND IF YOU'VE ALWAYS DO WHAT YOU'VE DONE, YOUR ALWAYS GONNA GET WHAT YOU'VE ALWAYS GOT!
Just my 2 cents ...... or more like $0.75
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