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  1. Replies
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    box dimensions

    I've been doing WS for about 5 weeks now and bench has increased almost 20lbs (more than the previous 2 years!) squat is just starting to go up now that my body has adjusted to the...
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    36,341

    assistance excs.

    Greetings from an ex-pat in Japan. I've only just started and have been trying to put together a program from the various (and sometimes conflicting) articles at the Elite website. I notice from your...
  3. Westside - GHR

    Hey Paul, I've finally decided to give Westside a try. A few questions if you don't mind. How wide is your grip on your training bench compared to your close grip bench? What would be the best...
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    3,684

    semantics

    Benchmonster, thanks for some solid opinions from someone who obviously knows. As for the people who just seem to want to disagree for the sake of it... go to law school!
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    Tryska: Personally I like my squat spotter to...

    Tryska: Personally I like my squat spotter to basically just pull my upper body back a bit when I start to get stuck because I tend to start leaning too far forward then. If he pulls me back with his...
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    Why not switch Wed and Fri around. Then your...

    Why not switch Wed and Fri around. Then your shoulders get the whole weekend off.
  7. Thread: back

    by magoo
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    630

    Belt! Yessss!!!! Especially if you're having...

    Belt! Yessss!!!! Especially if you're having lower back problems. I also wear a helmet when I ride a motorcycle.
  8. I often have a similar pain. When I do, I switch...

    I often have a similar pain. When I do, I switch to decline DB press and/or flyes before doing inclines. That way the weight I use for inclines is reduced enough to reduce the accompanying pain in...
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    For back work, try to visualize that the weight...

    For back work, try to visualize that the weight is attached to the elbows, not the hands, this will take your arms out of it and make it easier to focus on using the back muscles to pull the weigth....
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    Purposeful

    Purposeful
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    Try imagining that the dumbell is attached to...

    Try imagining that the dumbell is attached to your elbows and not sitting in your hands. This will help you focus more on the delts instead of the triceps. Heavy weight is almost always a good thing...
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    Don't rag on him too hard fellas ...and the...

    Don't rag on him too hard fellas

    ...and the reason being? For those who know the difference, most of his posts are just a source of amusement. But for the relatively newer weight trainers, his...
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    Chomsky, I feel the same-extreme DOMS of hams...

    Chomsky, I feel the same-extreme DOMS of hams after about 48 hours (slight DOMS of quads after 24 hours). I'm with Powerman; the wider your feet are, the more the load is moved by glutes and hams...
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    Nice work! Do you go to parallel or ATF? How many...

    Nice work! Do you go to parallel or ATF? How many working sets of squats have you been doing? Do you also do leg press?
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    Straight Leg Deads should definitely be done on...

    Straight Leg Deads should definitely be done on leg day! It's a hamstring exercise primarily and a lower back exercise secondarily.
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    ... than I can curl. (read-ham curl)

    ... than I can curl. (read-ham curl)
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    ...I can do 2x the weight on leg extensions than...

    ...I can do 2x the weight on leg extensions than I can curl.

    I thought this was common? I do more than twice as much on extensions than I do on curls. Of course, the various designs of machines...
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    Why not switch your Wednesday and Friday...

    Why not switch your Wednesday and Friday routines, so that your tri's (and anterior delts) will have 3 days of rest (eg. from Friday evening to Monday evening) before being indirectly hit again on...
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    PowerMan & Vince: Thanks for returning the recent...

    PowerMan & Vince: Thanks for returning the recent discussions to an intelligent, non-confrontational, impersonal, informative and downright friendly atmosphere. I was really getting tired and...
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    When I do bent over laterals with DBs, I can get...

    When I do bent over laterals with DBs, I can get a good rear delt workout, but I can't feel it in the center of my back the way I can with cables. I always try to use strict form (light enough that I...
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