Deadlifting and Squatting

Raising your legs during dips is fine, I do it too.

Chin-ups can be a replacement for pull-ups if you don't have width ability, all it's going to do is make your biceps work harder due to a supinated grip, the lats are still the prime movers hence the "chinning" to stimulate the tissue.

I normally try to break 90 degrees when I do a pull-up but if that's all you can work with it can serve as effective and the difference may even be insignificant.

If I'm for sure the hip flexors are the rectis femoris and the illiopsas, which is anterior of the hip.

The "squeeze" can be done by just as a pause and flex at the top of the contraction. Flex your lats at the top and pause for a second or so to focus on the isometric contraction and it can assist in muscle growth.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

But should I go as high as possible or just chin on bar?  Or is it almost impossible to go higher than chin on bar w/bodyweight?  If I'm working up to BW by using an assist, I've noticed I can go higher than chin on bar.  Does that mean it's time to reduce the assist?

Yes. I would say it's because you're getting stronger on the assistance machine and it would be time to reduce the assistance.

As far as chinning with your body-weight goes, it would be exceptionally different than with the machine. As long as your chin exceeds the top of the bar. Just try to make sure the ulna and the radius is as close to the humerus as you could possibly get in a range of motion and you should do fine.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Got it!  Can't wait to try it!  Thx a ton, MVP!  :)

eww stop using the assist machine.

negatives are so much better.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

N$,
    So say I do 15 to 20 BW negs.  How often (every day, every other day, several times a day).  If I keep doing that I'll be able to increase # of BW pulls?  Should I be doing the concentric phase in addition to the negs?  In other words do negs but before those do as may pullups as possible?  I'm I overthinking it?  Just eat, sleep, and sh!t negs, is that the idea?

I agree with N$ concerning the negatives. That's what I meant when I kept saying the isometrics.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Okay, so isometric as a pause at the top before dropping down s l o w l y, right?  That'll be easy in the basement because I can reach the bar while standing.  Thx guys!
 
 
Okay, just did 'em.  I'm out of breath.
The big numbers:  ;)
Bodyweight pullup to failure:  3 reps
Negatives:  10 reps (2 sec hold at top, 5 sec negative phase)
 
Is that a good tempo?
10 was plenty for now.  Ay carumba!
 
And it's okay to just bang those out several times a day?

yeah knock them out whenever you can

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Good work!

Do them as often as possible and you'll be doing 20 at a time before you know it!

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP, I have to say you have some of the most informative posts..you might've said this before but are you a trainer or anything? Although most trainers I have met don't know as much about lifting.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Thanks connelly!

I have to say I am impressed with the knowledge you have at your young age, as well.

I'm taking the ACE certification test for being a PT next Wednesday, it would have been today but I had to re-schedule, I'm taking the NSCA exam next summer too.

Thanks for the compliments though, much appreciated.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I am considering weighted negatives instead of kipping. I don't know which is best.

MVP


Thanks connelly!

I have to say I am impressed with the knowledge you have at your young age, as well.

I'm taking the ACE certification test for being a PT next Wednesday, it would have been today but I had to re-schedule, I'm taking the NSCA exam next summer too.

Thanks for the compliments though, much appreciated.

I have to agree w/C.  You certainly live up to your screen name.  Now when you get big and famous, you're not gonna leave us little guys hangin', are ya?  You're my free personal trainer!  It's like I won the lottery!  :)

Perrynaytor


I am considering weighted negatives instead of kipping. I don't know which is best.

I could look it up, but for the sake of airing out the differences here:  What is kipping?

JMBS

MVP


Thanks connelly!

I have to say I am impressed with the knowledge you have at your young age, as well.

I'm taking the ACE certification test for being a PT next Wednesday, it would have been today but I had to re-schedule, I'm taking the NSCA exam next summer too.

Thanks for the compliments though, much appreciated.

I have to agree w/C.  You certainly live up to your screen name.  Now when you get big and famous, you're not gonna leave us little guys hangin', are ya?  You're my free personal trainer!  It's like I won the lottery!  :)

Appreciated!

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Good work!

Do them as often as possible and you'll be doing 20 at a time before you know it!

This morning:  6 bw chins!  (up from 3 y'day!  why the splitting headache back of head/neck?)
Then 10 negs.  Likin' the feel of this!!!  I'll move the progress over to my journal.  Thx guys!  :)

connelly


MVP, I have to say you have some of the most informative posts..you might've said this before but are you a trainer or anything? Although most trainers I have met don't know as much about lifting.

this is very true.  i forgot the other guys name that had awesome posts as well, but him and MVP would feed off each others posts.  was like reading a fitness article.  live up to your name man and good luck with your certs!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

KublaKhan

connelly


MVP, I have to say you have some of the most informative posts..you might've said this before but are you a trainer or anything? Although most trainers I have met don't know as much about lifting.

this is very true.  i forgot the other guys name that had awesome posts as well, but him and MVP would feed off each others posts.  was like reading a fitness article.  live up to your name man and good luck with your certs!

Much appreciated bro, much appreciated.

I believe the other guy you're referring to is PureNatural. One of my great friends.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

yes that is him

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

JMBS

Perrynaytor


I am considering weighted negatives instead of kipping. I don't know which is best.

I could look it up, but for the sake of airing out the differences here:  What is kipping?

a pointless crossfit maneuver that involves swinging your whole damn body weight around in order to do what they think is a pullup. they are nothing like real pullups and in my opinion they wont help i the slightest to increase your total number of pullups.

if u cant do pullups then do negatives!!!!! not lat pulldowns, or assisted pullups, or kipping. do negatives!!!!!!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

D,
   Thx!  Negatives ftw!

was going to say I have seen people hang bands from the bar and put their foot in it to assist, doesn't look half bad but I have never tried it nor have I tried those negatives.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx