[Sporto]

With one of my ultimate goals this offseason being to develop my hamstrings and glutes better, I'm constantly look for exercises and/or ways to engage the muscle better, along with perfecting my form on all of my movements. I was looking at another workout of a good friend of mine who does Pause Squats. Now, this is a guy who has extremely good hamstring/glute development, so I thought I would give these a try this weekend. When I did these, I tried sending him a PM on how long to pause, but didn't hear back until after I had done the workout. Here, I'm only holding for a count at the bottom. When I heard back, he normally pauses for 3-5 counts at the bottom. I'm looking for some feedback on the pause. I will say that it was TOUGH to hold the core while doing these for 10 reps. I was breathing so heavy towards the end I could barely keep my core tight for the squat. So, I might need a belt next time (and lower weight if I need to pause longer).

Here's the video...365X10...thoughts on the length of pause? The goal here being maximum recruitment of glute/hams. PS - it hurts to sit down today LOL



Sporto

[smeton_yea]

Looking Big Tommy. Calves, as well, looking big from the back.

[bolt10]

WOW you keep putting up some insane vids i really like it. Form is amazing no problems seen there. Maybe just a half second longer on the pause? idk though it seems very well done. I think you have given me an idea of how i will squat this week

[Sporto]

Originally Posted by bolt10

WOW you keep putting up some insane vids i really like it. Form is amazing no problems seen there. Maybe just a half second longer on the pause? idk though it seems very well done. I think you have given me an idea of how i will squat this week

Bolt, I HIGHLY recommend it! It was hurting to sit down all yesterday!

Smeaton, thanks man...I'm working on those legs!!!

Sporto

[Sporto]

Now, another one of my offseason goals is to bring up my biceps. Over the last couple of years talking with various trainers, bodybuilders, etc., I've come to realize that my biceps don't look the way I want them to because of two things:

1) Not paying strict enough attention to form and activating the bicep through the entire movement

2) Insertion point into the elbow (genetics)

I will most certainly do everything I can to make myself better. Having said that, the only thing I can control lifting in all rep ranges with good form. I'd like some feedback on this video as I perform Standing DB Curls. I do my best to keep my elbow still and use little to no momentum. I need to use as heavy weight as I can with good form to get these bad boys to GROW! Hopefully in a couple of years I'll have baseballs on top of my arms like yzrider400f

Here's the video:

Thanks guys

Sporto

[bolt10]

I think the form looks really good. Your elbows seem to be kept your elbows back during the lift(other than last rep but thats fine) and i like the tempo. You do not seem to be using momentum to help throw it up and you control it going down. Maybe you should yell or something jp it looks great. I really like the video thing you've been doing it helps me as well with seeing what good form i should be striving for

[Fireproof]

Good to see you, Tommy! Solid set as always!

[pistonpump]

r u left handed?

those are how i do my squats, excepth when i do my 20+ rep sets.

and when you say "insertion point into the elbow (genetics)" do you mean it is high, like when you stretch your arm the bicep does not connect close to the elbow? just trying to understand here.

[Sporto]

Chest/Back Hypertrophy

Machine Pulldowns
250X10
250X10
250X9

Rack Chins
+125X15
+125X13
+125X12

CG Cable Rows
225X13
225X11
225X10

Machine Straight Arm Pulldowns
70X15
70X15
70X13

BB Incline Press
275X8
275X7
275X6

DB Bench Press
100X14
100X14
100X12

Machine Flys
220X10
220X10
220X8

Sporto

[Sporto]

Originally Posted by pistonpump

r u left handed?

those are how i do my squats, excepth when i do my 20+ rep sets.

and when you say "insertion point into the elbow (genetics)" do you mean it is high, like when you stretch your arm the bicep does not connect close to the elbow? just trying to understand here.

Where your bicep inserts into the elbow will determine what kind of a "peak you will be able to get. Take a look at Arnold's biceps. Each arm had a different insertion point, and each bicep had a different type of peak.

Sporto

[Sporto]

Legs/Calves Hypertrophy

Deadlifts
405X12
455X12
495X10

Seated Leg Extensions
200X10
200X10
200X10

Seated Leg Curls
125X10
125X10
125X10

Seated Calves
200X8
200X8
200X7

Straight-Leg Calves
250X10
250X10
250X10

Diet

Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295cals

Supplements

Throughout Day
Now Foods Multi-Vitamin
Dr. Rexall Fish Oil
Scivation Sesamin
Scivation Dialene-4
Primaforce Max CLA
Primaforce Elastimine
Primaforce ZMA
USP Labs PowerFull
USP Labs SuperCissus Rx
USP Labs TNA
USP Labs Bolic
Omega T-Force

Pre-Workout
Primaforce Primal NO2
Scivation Xtend
USP Labs PowerFull
Ergopharm Amp

During Workout
Scivation Xtend
Primaforce Beta Alanine

Post Workout
Primaforce Pure ALA

Pre-Carb Meals
USP Labs PSlin
USP Labs Anabolic Pump

~This was a very exciting workout. I brought back deadlifts and have decided to make those a staple again in my routine. I took a break from them after my contest for nothing more than a sheer psychological break (I get really intense with these). So yesterday I decided to remove squats and replace them with deadlifts. I wasn't sure where my strength was at so I warmed up with 4 or 5 sets to make sure I was good and ready for my work sets. I can't remember deadlifting in a hypertrophy range before (it's always been sets of 3-6 reps or so), so I wanted to ease into the weights I thought I would be using. I put on 405 for my first set. 12 reps. Piece of cake. I put on 455 for my second set. 12 reps again, this time with some struggling towards the end. Last set, the hell with it, throw on 5 plates on each side. I geared up physchologically and pushed through 10 reps. THe last rep was the longest EVER! LOL! But it still went up. I was stoked after that. I took the remaining lifts I had for legs and calves and lowered the weight some and squeezed the living hel out of my form. For extensions and curls, I took at least 3 seconds to lower with a second squeeze at the top. For calves, I paused for a good 3 count at the bottom, squeeze for a count at the top and took a good 5 seconds to lower the weight really slow. Needless to say my legs are sore today...what a great feeling

Sporto

[smeton_yea]

Nice numbers on the Deads.

[Sporto]

Originally Posted by smeton_yea

Nice numbers on the Deads.

Thanks! Although it hurts to sit down today LOL

Sporto

[Sporto]

Shoulders/Arms Hypertrophy

DB Military Press
95X12
100X10
100X8

Single Arm Cable Lateral Raises
22.5X10
22.5X10

DB Rear Raises
40X10
40X10

EZ Standing Curls
115X12
115X10
115X8
115X8

DB Concentration Curls
35X15
35X15
35X13

EZ Skull Crushers
135X10
135X10
135X8
135X7

Rope Pressdowns
52.5X15
52.5X15
52.5X13

~Awesome workout and a truly sick pump! I set a personal best on DB Military Press; I've never done 100's for that many before...what can I say, I was pumped to the max. My reps are going up with the weights I'm using on most other exercises as well, so I couldn't be happier. I've lost a few pounds, so I'm back down to 220ish. That doesn't bother me...I'm getting stronger and not turning into a tubby. I'm surprised I'm not burnt out on all of this at all like I have been in previous years after competing where I start to become a little lackluster in the gym...my focus is still as sharp as it was when I was competing. I think it's because I know how much work I have ahead of me if I want to place in the IFPA shows...everyone around me seems to be competing now, so it kinda gives me the itch, but I know I can't waste time dieting...I've got work to do...

Sporto

[bolt10]

Nice workout again and congrats on the new avi thats awesome!!