do deadlifts thicken waist

[pullinbig]

thursdays back and hame workout was interesting. on my last warm up of rack pulls i pulled something in my side. had a sharp pain shoot thru my side just above the belt. i normallly dont wear a belt on these but did tonight as my back was still tight from squats on manday. i wanted to post some pics but they did not turn out well. first day with new camera. plus some weightlifters taking the pics didnt help. i will post 2 pics of rack pulls though. one at lockout and one at the ending position when i felt the pain.

rack pulls were a no go today. injured on last warm up with 675.

high rows on hammer. 12 plates. 2 x 5

seated cable rows. 300lbs 2 x 5

that was it. side is sore but i live to battle another day. i'll get the camera figured out and post some pics of board presses, box squats and some of the other lifts we do.

[Bimmer]

Originally posted by needsize
to me, every exercise is about going as full range as you can, as thats what stimulates growth. I dont care how much weight is on the bar, just that I'm going as deep as I can with it. This attitude has brought my legs up in a big way over the years

I use to go all the way ass down doing squats but now my knee hurts everytime I do them. I no longer do squats to the ground. I do them knees parallel and partials. As far as leg press I go all the way but now my knees are hurting again. Any advice?

[pullinbig]

Originally posted by Bimmer
I use to go all the way ass down doing squats but now my knee hurts everytime I do them. I no longer do squats to the ground. I do them knees parallel and partials. As far as leg press I go all the way but now my knees are hurting again. Any advice?

without seeing you squat it is hard to tell. i have widened my stance a bit as of late and turned my toes further out and the pain in my kness is substantially less. also wrapping your knees will make a big difference. you will have to do more weight but the kness are protected very well. get a good quality wrap and snug um up pretty tight. once a hit over 500 i wrap cause if i dont my knees will be sore for several days. post a pic if you can of your squat stance and on the leg press.

[Insane_Man]

Originally posted by pullinbig
try backing down on the weight and see how it feels. go deep!!!! leave your ego at the door and try it.

i have done floor presses. I like them but dont like laying in the floor. lololol i do board presses and rack presses for tri strength.

I paid close attention to my form on friday, it feels a little better.

As for floor press, you think that laying one's feet off the edge of the bench, not pressing on the floor could provide the same effect? I suppose you would lose some stability, which may hurt the bigger lifts. I don't often have a spotter, and I dont like lying on the floor, but nothing murders my chest as mercilessly as floor presses.

Sorry to hear about your pain on the rack pulls. Get well soon!

I look forward to your videos.

[majic]

Arnold was a big fan of belts... He said the reason that your waist gets bigger when you do squats and deadlifts is because you recruit your obliques to stabilize.

So, to counteract this, Arnie says to cynch your belt down as tight as possible, to put pressure on those stabilization muscles. If there is an extreme ammount of pressure on muscles to begin with, it will be harder to contract them, and will effectivly stunt their utilization on a given exercise.

So -- take it for what it's worth.. but I tighten my weight belt till I can hardly breath when I work out. I've got a 30" waist, 25+" legs, and a 42+" chest

[pullinbig]

Originally posted by majic
Arnold was a big fan of belts... He said the reason that your waist gets bigger when you do squats and deadlifts is because you recruit your obliques to stabilize.

So, to counteract this, Arnie says to cynch your belt down as tight as possible, to put pressure on those stabilization muscles. If there is an extreme ammount of pressure on muscles to begin with, it will be harder to contract them, and will effectivly stunt their utilization on a given exercise.

So -- take it for what it's worth.. but I tighten my weight belt till I can hardly breath when I work out. I've got a 30" waist, 25+" legs, and a 42+" chest

thats fine if you dont want to develop the most important part of your body. if anrie competed today agaist the top in the game he would finish last. why because the guys of today are more heavily muscled. neglecting the core areas costs you on all your lifts as far as strength gains go. increasing strength is the key to growth.

i have a 40in waste, 34in legs and a 56in chest. 6 ft 300lbs.

[pullinbig]

Originally posted by Insane_Man
I paid close attention to my form on friday, it feels a little better.

As for floor press, you think that laying one's feet off the edge of the bench, not pressing on the floor could provide the same effect? I suppose you would lose some stability, which may hurt the bigger lifts. I don't often have a spotter, and I dont like lying on the floor, but nothing murders my chest as mercilessly as floor presses.

Sorry to hear about your pain on the rack pulls. Get well soon!

I look forward to your videos.

try doing presses in the rack. set the pins up at different heights and this will hit it almost identical to the floor presses and you wont need a spot.

[huskyguy]

I do all of my deadlifts without a belt except for my heaviest set. Deadlifts develop and strengthen my abs and back more than any other exercise.

[pullinbig]

Originally posted by huskyguy
I do all of my deadlifts without a belt except for my heaviest set. Deadlifts develop and strengthen my abs and back more than any other exercise.

i found out thursday how much pressure is put on the core area when I pulled something in my side doing rack pulls. ouch. gotta squat tomorrow, hope it feels OK then. I didnt bench yesterday cause my side is very tender.

[pullinbig]

OK here is tonights leg workout.

squats
1 x 5 605

box squats
2 x 4 425

tried leg presses but dey was painful at the bottom. side is tender and discolored. must have torn sumpin. I am gonna try deads thursday and see how it feels. got a meet coming up so that will determine if i am gonna do full power or bench only. peace my bros in iron and remember always clean up your weights and be courtious to the next lifter.

bench assitance work tomorrow. I am going to film some board presses and rack lockouts. dont know if i can post them here but i will try. if not i can IM them thru msn messnger for those of you who want them. i was gonna take clips of squats and box squats tonight but forgot the camera. duhhhh!!!!

[pullinbig]

bench assistance work tonight.

4 board
365 x 3
385 x 3
405 x 3

5 board
425 x 3
445 x 3
475 x 3

lockouts
405 x 3
435 x 3
465 x 3
495 x 3

thats it. I got some footage but i can not post it on my website. freebie. if someone has a website i will send clips to you and then we can link them to here. gonna try to pull deads thursday. if i can with out too much pain then i'll do the full power meet next weekend. if not bench only will have to do.

hey..... you guys make sure to pick up your weights and leave your area cleaner than when you found it. i went into the gym tonight and someone had loaded the leg press up with 100lbs plates and left them there. aint nothin sorrier than a lazy gym rat. part of working out is loading and unloading plates. you guys be safe.

[needsize]

I disagree with arnolds comment re using a belt. I have 28" quads, with a waist that was 29.5" on contest day, and havent used a belt in many years

Bimmer, wierd that squats to the floor hurt your knees more as when you go below parallel, the stress actually shifts from your knees to your hips, which is a stronger joint anyway

[Insane_Man]

Needsize, when you squat, how far apart are your feet?

BTW, Your ab routine kicks ass!

[needsize]

Originally posted by Insane_Man
Needsize, when you squat, how far apart are your feet?

BTW, Your ab routine kicks ass!

glad to hear you like the ab routine
Anyway, my feet are about shoulder width apart, toes pointed out. Heres a video of a set of squats, its was 405 x 10
squat video

[pullinbig]

nice looking squats. dumped um on you back a bit at the end but with higher rep sets fatigue plays a roll. i'll post some footage of a few of us squatting and doing box squats soon. do you have a web site, if so maybe i can send the footage to you and we can link it from there.

[string_bean00]

Originally posted by needsize
glad to hear you like the ab routine
Anyway, my feet are about shoulder width apart, toes pointed out. Heres a video of a set of squats, its was 405 x 10
squat video

Awesome video.

[Insane_Man]

Thanks for the vid Needsize. That's some nice squatting.

I always worry about my form because I usually get a spotter to tell me how I'm doing, but most people at my gym squat like shit.

[needsize]

Originally posted by pullinbig
nice looking squats. dumped um on you back a bit at the end but with higher rep sets fatigue plays a roll. i'll post some footage of a few of us squatting and doing box squats soon. do you have a web site, if so maybe i can send the footage to you and we can link it from there.

Thanks, I do have a website, so I can host it for you if you want

[needsize]

I've got a few other vids that I shot recently too

Heres a bench one, 405lbs for a single, its not huge but not bad for someone who doesnt train at all for strength
bench vid

Heres a deadlift vid, 525lbs for 7 reps, my back is a little rounded, I woke up with a cold that morning and my strength sucked ass, but wanted to do the vid anyway
deadlift vid

A little off topic, but a few vids from my show in the fall
routine
mandatories

[pullinbig]

Originally posted by needsize
Thanks, I do have a website, so I can host it for you if you want

great!! do you have msn messenger? the files are too big to email, so i can get them to you thru messenger. if you dont have it is a free down load. or if you have a better alternative i will do what i need to to get um to you. so far i have board presses and lockouts on video. just figured out how to use my new camera. i have a meet next weekend then after that i'll get some more clips of us working out. i think its important for the guys/gals to see proper form and the different training styles to build strength. your clip is a good example. a pic is worth a thousand words and a clip worth 10,000.

[pullinbig]

heres a short one by a guy many of you may know i am sure.

A tale of two more trainees

Here is another tale of two more trainees that suffer the same delusion from the illusion of looking “flat” like the last two I wrote about. Only difference is this time their goals are different. They are both actively trying to add mass. Let’s see what happens to these two…….

Both of these trainees are low-intermediate level trainees that made pretty good gains when they started, but have struggled big-time since then. They go to the gym week after week and lift the same poundage’s again and again rarely moving up in weight, both on the bar, and on their frame. After much studying they have both decided they are simply training using too much volume, and training too frequently so they both decide to do a low volume/frequency routine.

Two weeks into it all their lifts are up, but………they look in the mirror and they look “flat”!!! It “LOOKS” like they are actually getting smaller!!!! The first trainee does what MANY, MANY trainees do in this situation, he immediately freaks-out and goes right back to the high volume, high frequency work that was failing him. The second trainee understands that since he is no longer doing so many sets and different lifts that the muscles will not be as full since nutrient loading will decrease with the decreased volume, so he keeps at it.

Six month later the guy that went back to “what didn’t work before” is still struggling. His lifts have barely budged, and he looks about the same as he did six months prior. The second trainee has made remarkable progress. All his lifts are WAY up and he has put on a bunch of solid bodyweight and is getting compliments wherever he goes.

Which would you rather be??

Iron Addict

[pullinbig]

I would like to add something to this as well. Everybody wants a quick fix. Most folks don’t want to put the hours in at the gym needed to build mass. Hey.... it aint gonna happen in a week. I have set up programs for guys and after two weeks they want to change it. Two weeks!!!!! It takes months and years to put on serious size. Consistency is paramount and believing in what you are doing. If you don’t have faith in the program you are using it aint gonna work. Here's an analogy for you. If you wanna be rich would you ask a bum or Donald Trump for advice? Ahhh... I believe I would ask Donnie. Now if you wanna put on size do you get your training routine from a 150lb guy who has been moving the same weight for three years or do you go to a 300lber that is constantly making gains? Ahhhh..... hmmm lets see. This is a toughie. I see guys at the gym every time I go in there who have been there longer than me and still benching 225 for reps. No squats or deads, just arms, shoulders, feeble attempts at legs and benching. 0 progress in 4 years. Sad but true. Do not be one of these guys unless you just wanna go to the gym to exercise. May as well stay at home and do push-ups and pull-ups on the door jam. I hear um say, "I don’t want my legs to get to big". My legs develop very fast and I’ll look out of proportion. You already look out of proportion cause you been benching 225 for 4 years. I would be ashamed to go to the gym if I wasn’t making any progress. We have a 148 lb girl in our gym squatting over 5 and pulling high 4s. She has a 300 bench as well. She has not settled for less but has pushed her self out of her comfort range. Is it painful? Yes. Is it worth it? Yes. Soon you want have to tell people you work out cause when they look at you they will know. Nothing sadder than a guy who’s been training for years trying to bulk up and he has to tell people he works out.

Hey Dawg, how's my sensitivity now? lolololol and you guys clean your weights up when you are done.

[josh81]

great videos needsize. Question about your ab routine though.
I tried it a few days ago and noticed while I'm holding the position for 5 or so seconds, I seem to be very shakey...Do you ever experience this problem or could it just be me?

[Insane_Man]

Great stuff Pullin!

I see so many people doing way too much volume. I have suffered from this myself. I like to lift and that is my problem. But when I look at the other guys at my gym who are still pushing the same weight as at the star of the (school)year, I know I'm doing the right thing with low volume.

[pullinbig]

AAAAAAAAAmen!!!!!