Training Q&A from The Steel Dungeon by Dane Fletcher
DUMBBELL
KICKS
Q:Is the dumbbell kickback not an exercise people use these days? I grew up in the gym doing them, and at my new gym, guys snicker at me for doing them. But I hit 3 sets of 75-80 pounds the other day and I was pretty stoked. I did: 1x12(70lbs), 1x10(75lbs), and 1x10(85lbs). Is this bad? I’m getting monster pumps from it!
A:You’re listening to guys who may not prefer to do these, but who may also be losers who would chime in about anything. Any exercise, I don’t care what it is, can benefit you if a) you are doing it correctly, and b) are using a weight that is proportionate to gaining good results because you can maintain your form while doing it at that weight. I do question the weight and your form though. Did you consider that perhaps they were reacting to you not using the best form with that weight? If that’s not true, fine. But I think that’s an ambitious amount of weight to use, particularly for that rep range. However, if you can handle it, fine. Usually though, the attachments and the density in a guy’s torso isn’t developed enough to keep a completely steady body in order to actually use these to isolate the muscle. It’s a very hard thing to do at high weight. If you are getting great pumps, it’s one indication that you are, in fact, using a weight effectively. Just be aware of where the pump is. Is it isolated in the triceps, or throughout the lats, traps, triceps and forearms? Personally, I feel they can be a very effective isolative exercise. Man cannot live by compound movement alone, so they are a good accompaniment to any triceps workout.
THE PROBLEM
WITH OLD GYM EQUIPMENT
Q:I work out in a gym that is broken down and old but we all love it. It’s the most hardcore atmosphere you can find and is owned by an old wrestler who is old school in his training. Problem is, the T-Bar we use doesn’t have a huge ROM – it’s the old kind – so I wanted to make one out of a barbell. How can I make it self-spotting with an end that isn’t anchored down?
A:Well, you can anchor it by putting it in a corner, like a lot of T-bars of old used to be. Just load up the other end more than the end you are using, or, you can have someone step on the end of the bar in the corner with their foot, and have it loaded minimally. I would also suggest that you attach some kind of handle apparatus (a triangle apparatus will do) to the end of the bar so that you take some of the pressure off of the end of the bar you’re using and disperse the pulling so that you aren’t going to pull the bar forward. In fact, remember, pull up and back as you lift and you’ll also keep it in the corner. You can also anchor it with a heavy dumbbell in the back instead of plates so it both weights it and blocks it.
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KICKS
Q:Is the dumbbell kickback not an exercise people use these days? I grew up in the gym doing them, and at my new gym, guys snicker at me for doing them. But I hit 3 sets of 75-80 pounds the other day and I was pretty stoked. I did: 1x12(70lbs), 1x10(75lbs), and 1x10(85lbs). Is this bad? I’m getting monster pumps from it!
A:You’re listening to guys who may not prefer to do these, but who may also be losers who would chime in about anything. Any exercise, I don’t care what it is, can benefit you if a) you are doing it correctly, and b) are using a weight that is proportionate to gaining good results because you can maintain your form while doing it at that weight. I do question the weight and your form though. Did you consider that perhaps they were reacting to you not using the best form with that weight? If that’s not true, fine. But I think that’s an ambitious amount of weight to use, particularly for that rep range. However, if you can handle it, fine. Usually though, the attachments and the density in a guy’s torso isn’t developed enough to keep a completely steady body in order to actually use these to isolate the muscle. It’s a very hard thing to do at high weight. If you are getting great pumps, it’s one indication that you are, in fact, using a weight effectively. Just be aware of where the pump is. Is it isolated in the triceps, or throughout the lats, traps, triceps and forearms? Personally, I feel they can be a very effective isolative exercise. Man cannot live by compound movement alone, so they are a good accompaniment to any triceps workout.
THE PROBLEM
WITH OLD GYM EQUIPMENT
Q:I work out in a gym that is broken down and old but we all love it. It’s the most hardcore atmosphere you can find and is owned by an old wrestler who is old school in his training. Problem is, the T-Bar we use doesn’t have a huge ROM – it’s the old kind – so I wanted to make one out of a barbell. How can I make it self-spotting with an end that isn’t anchored down?
A:Well, you can anchor it by putting it in a corner, like a lot of T-bars of old used to be. Just load up the other end more than the end you are using, or, you can have someone step on the end of the bar in the corner with their foot, and have it loaded minimally. I would also suggest that you attach some kind of handle apparatus (a triangle apparatus will do) to the end of the bar so that you take some of the pressure off of the end of the bar you’re using and disperse the pulling so that you aren’t going to pull the bar forward. In fact, remember, pull up and back as you lift and you’ll also keep it in the corner. You can also anchor it with a heavy dumbbell in the back instead of plates so it both weights it and blocks it.
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Labels: bodybuilding, exercise, Training, weightlifting
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