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Fadi65 last won the day on August 12

Fadi65 had the most liked content!


About Fadi65

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    Newbie Trainer
  • Birthday 08/11/1965

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    Sydney Australia

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  1. I can’t remember the last time I had someone spot me in the b/bell bench press. I liked my d/bells and never really gone so heavy in the b/bell press to require a spot from anyone. This brings me to the subject of this thread. I’ve listed seven inappropriate, ugly, and at times needlessly dangerous things that occur when spotting. 1. The spotter pulls the weight up through his line of power which derails your own line of power. 2. The spotter’s perspiration drips right onto your face or worse, in your eyes or mouth. 3. The spotter is not your partner and you’ve had no previous experience with his abilities and demeanour (and vice- versa). 4. The spotter does not know when to shut up and when to speak his words of encouragement. 5. The spotter is a bad judge of the situation at hand. He does your joints a disservice when he falsely believes that he’s actually doing you a favour, by not spotting you enough. 6. The opposite of # 5 above. This time, rather than causing you a possible injury, he’s just simply wasting your time (or set), by helping too much. 7. Picking a beautiful and athletic female to spot you; only to let you down due to lack in her strength department, (which was no match for your inflated ego and the too heavy weight you’ve chosen to lift). These were the ugly seven presented to you right off the top of my head. It’s an art that has to be learnt or injury and discomfort may be inflicted upon you or by you, (depending whether you’re on the receiving or giving end of course). Speaking from an injury point of view, I truly believe that #1 in the above list is the most dangerous of all the ugly 7s. The reason for this is that the damage takes place so subtlety and gradually, that neither the lifter nor the spotter are aware of any misgivings. The flip side to #1 where the spotter is pulling the weight up toward himself rather than following your line of pressing, occurs when the spotter lifts the weight off the bar for you, then lets it go before your muscles are in the "loaded position". A loaded position is when your muscles are in their contracted phase as opposed to their totally relaxed phase. Ouch, please have mercy on my shoulder joints man ! OK Team, now it’s over to you. Please share your thoughts and experiences here, so as to help us refine the art of spotting for the benefit of all the good people who are involved. Cheers Fadi.
  2. The difference is obvious. The pushdowns are where you move your forearms in an arc, emphasising the lateral (outer) head of your triceps. Another way of looking at it is to think of pushdowns as the lying triceps extension, and the pressdowns as the lying triceps close grip bench press with elbows out. The pressdowns are done with your elbows flared out to the side (and not close to/or by your side), with the bar coming up to the lower chest area, before pressing it down again, extending the elbows fully, feeling the contraction/cramp like feeling deep within your long/meaty head of the triceps, and the medial head, the one that gives that powerful 3D look to your arms. Why do this? I find this exercise unique in the way it utilises two of the three main mechanisms that cause muscles to grow, namely; muscle/mechanical tension, and muscle/metabolic stress/pump. Both of these are achieved whilst maintaining a relatively good form with this exercise, with continuous/controlled time under tension. You may have noticed that one of the three mechanisms to muscle hypertrophy is missing from this exercise. To be honest, I’m not a big fan of this particular factor, namely; the muscle damage one. To achieve this aspect, one would need to perform an exercise whilst focusing on its eccentric/negative phase, and secondly, choosing exercises that would place the muscle under tension whilst it’s in a stretched position. I (personally) don’t like either of this approaches, as I believe (even though there’s plenty of benefits to be derived here) the risk, or ratio of injury to /muscle gain goes out of balance for me. Perhaps you’re different here, as we all are. A good example of what I'm referring to re this muscle damage and the way the muscle needs to be in a stretched position whilst under tension, is the triceps French curls. It used to be one of my all time favourites, as I was able to push some serious weights overhead, until I heard that (unforgettable) "zipper" sound down the long head of my right triceps. No black and blue (as it was not a muscle tear), but a fascia tear nonetheless. It most certainly forces you to reevaluate your choice of exercises, choosing the ones that would deliver the goods, whilst minimising on injury. I know, I'm all for injury prevention, as I've tasted pain, and it ain't pleasant, for its fingerprints never fade away from our memories. Thanks for the opportunity. Fadi.
  3. Squat form

    1. Your set up is required above all else. It was absent. And this point is proven at the 13 seconds mark, when just before you descended into your second rep, you made some adjustments with the width/positioning of your feet/stance. 2. I see an attitude of hesitancy in your whole approach, from walking towards the bar, to the execution of the actual lift. And that's understandable when you continue reading my analysis. 3. This hesitancy manifested itself on the 4th rep when you began to drop your chest and raise your hips at the same time, seeking more muscle recruitment from your most powerful muscle of all, your glutes. Big deal? Yes, as this places tremendous pressure on your lumber spine, leading to lower back injury. What is needed here? First, a reduction of load on the bar is necessary in order for us to properly execute the lift. Not only would this decrease in load allow us to fix our form, but it'll also add volumes to our confidence in the way we approach and lift the weight. A score out of 100, would be 80%. Not bad as you can see, but plenty of room for improvement should you ever decide to go heavier than what I see in the above video clip. Fadi.
  4. Hiya Anna, I truly feel your positive energy vibrating right into my soul; reminding me never to forget the beauty of yours. You’re such a valuable asset to this forum; a breath of fresh air on a cool spring morning. On UK-M, we all feed off and connect with each other’s positive; genuine, and enthusiastically vibrant energy. And you beautiful woman, I must acknowledge, are a great contributor to the liveliness we’re all witnessing on here. It took me 1 second to read your comment above, and that was enough to recharge my other 86,399 seconds left in my day. So... Thank you for being you Anna, you’re awesome ! Fadi.
  5. Finding it a bit hard to get moving? I'm here to help. 1. Get your outdoor walking or gym gear ready for Monday, or Sunday (on your day off, even better still). 2. Either before work or after work or whenever you have enough time to watch a short video clip... 3. Put your gear on, open your front door and go. No need to think about it, in fact, it would be detrimental at this early stage of the game. 4. Head to wherever your feet take you for 5 minutes, then head back home. 5. Congratulations! Now pat yourself on the back for achieving your first goal. 6. Repeat the above, with only one exception. Aim to increase your walk by a single minute, i.e. 6 minutes one way, then head right back home. 7. Repeat for 7 days straight to show your mind's negative chatter box who's boss! 8. A huge congratulation is in order here. You've progressed from a 10 minutes walk to a 22 minutes walk in a single week. The above can be modeled around resistance training as well. Here, you drive to the gym, and lift something, something you're familiar with, an exercise you like to perform. Go back and repeat the same thing for few more days or evenings (depending on your line of work). Your number one aim here is to not think, but move instead, leaving the emotions behind (at home). Selfishness and loving yourself is something you need to grab hold of if you wish to succeed here. I know, we all know. You've got all the time in the world for everyone and everything except time for you! It's time to shift gears and pay some attention to the one who deserves your attention, your own Self. I wrote under the section of "Getting Started" because most overdo it with both the "getting" and the "started" bit. Over complicating it and over thinking everything, until a point of paralysis by analysis is reached, yet the trainee hasn't even gotten off the couch yet! Stop thinking and start moving, and once you're moving steadily, UK-M is more than willing and able to ensure your movement is maintained and developed to a new and higher level. Fadi.
  6. Need Advise

    Hey Bruno, Well done on taking up resistance training at such a young age. I must warn you though, you've chosen an addictive sport for yourself, one that would grow with you until you get to my age and beyond. I know, I started when I was 15. I'll make this very easy for you, minus the complication, and without the "blabla" that you've been hearing from some ill informed individuals..., my dad was one of those 37 years ago when I decided on Olympic weightlifting, saying hey son, tell the coach dad says no if it makes you short or stops you from getting taller blablabla .... 1. Consistency is key at this stage of your journey. 2. "Heavy" is a relative term. My advice to you is only add weight onto the bar when you have mastered the form of a particular lift and not before this point. I am not ashamed to say on a public forum that I lifted the broomstick a thousand times over before graduating onto the 20kg Olympic weightlifting bar. There's no harm in that. We all crawl before we walk, and we all walk before we run, and just as well it is so, or our nervous system and connective tissues would not have been strong enough to handle our own (baby) weight in a good form at that time. So no need to wait for me or John down the road or in the gym to tell you when you can add weight to the bar, as the formula for that is crystal clear..., when form is good , this translates into moving up in weight and challenging yourself, for if there is no challenging of your musculature and nervous system, progress and adaptation would be non existent..., period! 3. Add between 2.5kg to 5kg on the deadlift each week for 3 weeks, before taking it a bit easier on the 4th week. After that, you're welcome to tag me and ask me where to from here, and it'll be my pleasure to guide you in the right direction for further progress. All power to you young man. Fadi.
  7. Post a Recent Picture Thread - Vol. II

    I agree. No needs to do anything special ... you are! Can’t see it? Then here..., my eyes, and through them yourself you shall see. Can you see the unspoken message your physique is sending? An unspoken message I understand loud and clear. A reflection into the inner deeper you is what they see. A road that leads to where ‘comfortable” is an unwelcomed guest, and to where self-respect and hard work reign supreme..., to where passion and effort rule the kingdom of the Self. You’re a true inspiration to young and old, Champion. Respect. Fadi.
  8. What are your thoughts on fighting?

    I do not care for fighting, but I’d fight to defend those who I care for, and those who cannot fight for themselves. Though (like you), I won’t be the instigator myself, and neither would I be the victim, but above all else, I won’t be the neutral bystander. Yes, power and strength can very well be displayed in a fight, but supreme power and strength belongs to the one who masterfully avoids and/or prevents one from erupting in the first place. My thoughts on fighting you ask? I say fighting is never the answer, until it becomes the only answer. Fadi.
  9. Fear you say. I’m so glad you know what fear is, and I’m also glad that you still have it. My dear young man, (who I believe one day will most certainly be a courageous Champion)..., without fear courage cannot exist, for truly I tell you, courage is not the absence of fear oh no, it is the ability to act in the presence of fear. The more often you act (go under that bar), the better you get at it. Courage is very much like a muscle really..., we strengthen it by using it. How can I be so confident that one day soon, you will overcome these fears, these moments of hesitations..., how can I be so confident in my words to you? I can, I can because I see a young man who has proven to me that he is not merely interested, but one who has the seed of passion. And I know deep down, that passion is the oxygen of courage, for as passion lights up the way, courage appears. If you look at the one waiting by the roadside, you’d be sure to find passion waiting for courage to catch up. I admire your passion. There’s no higher attribute I am able to ascribe to you than that... Champion! Fadi.
  10. Lat pull down form

    Everyone of us is going to have his favourite, and that's normal, since biomechanically, we're all slightly different. So I tell you what works for me, and some of the things I say are backed by science, however I do not pin all my hopes on science when the aim is muscle building. In this sport, everything works, but not everything works all of the time. Change is as good as the "best" program out there. For me, the close grip/V-bar comes in first. I prefer the neutral grip as it serves to not only place me in a very strong position to pull down, but because it also minimises on my weak links, i.e.my forearm muscles. As far as the back lean, I would have to say that science agrees with the bodybuilding community here, in that leaning back as one contracts the lats, does activate the lats much more than if one was to do a text-book erected/upright back position. The other grip I like is the pronated grip (that's palms over the bar). Here, the width is slightly wider than my shoulder width. You mentioned the scapulae, and in this particular pulldown, with this particular width, my focus would be on the scapulae downward rotation, the bottom squeezing part of the movement. The teres major muscle (that's the one right beneath your armpits), comes more into play the wider your arms go out. INJURY MINIMISATION OF TRICEPS' LONG HEAD As usual, I have to talk about injuries and the importance of their prevention and/or minimisation. Tearing of the long head of your triceps occurs when the muscle is fatigued (a point of reflection when it comes to the grouping and strategically placing of muscle parts worked in the same session). It only takes one sudden moment of relaxation (as is the case when we're in the overstretched/overhead arm position I've mentioned above), with arms straight as opposed to a slightly unlocked elbow position, where now our most powerful/primary player, the latissimus dorsi, is momentarily relieved of its role, resulting in the tension immediately shifting onto the much weaker long head of the triceps. This can lead to a partial tear in the triceps' tendon close to its insertion on the scapula. I'll leave it here for now. Fadi.
  11. Swole Troll's Off Season Log

    You got me a bit concerned here strong man, so it's best (for both of us) that I clarify my position so there's zero doubt of what we're doing here. I think you've performed the exercise with palms in a supinated position, and if so, I am not surprised you found the going rough. We need to use a neutral grip palm please. Some call it the hammer grip. I tell you something though, and I know this won't surprise you. Performing triceps work with a supinated grip is a hell of a lot harder, because no other grip better isolates the long/meaty head of the triceps than this palms facing you/supinated grip position. However, there is one major drawback, and it is major only because this grip, gives way to lack of sustainability whilst performing this particular exercise. If we were to switch gears and go exercising the back for example, then you'd hear me say the exact opposite re this very effective grip. Here I'm referring to the barbell bent over rows with a supinated grip, as I find it great in placing the needed pressure/stress onto the latissimus dorsi muscles, whilst minimising the stress on the forearms. Different exercises shine differently depending on the grip we choose to use whilst executing them. You're doing great, just keep at it, but please don't raise your expectations too high too soon Champ. You need to trust me on this because I have a better view of you from where I am sitting. You are driven by your passion, and if not brought to your attention by an observer like myself, your passionate attitude could very easily overwhelm your expectations (at this still early time in your come back post injury), and end up making you feel less than self-worthy. Not a position I'd wish to see you in...., ever! Respect Fadi.
  12. Training to "failure"

    Sure, cumulative muscle fatigue, rather than being based on muscle failure, is based on a gradual exhaustion of the muscle. How this occur has a lot to do with the time factor, that is, the rest intervals you take between each set, whereby the accumulation of waste product build up within the muscle, is greater than the buffering that takes place whilst resting. GVT comes to mind as one of those cumulative muscle fatigue training methods. Another one I made up is called the 100 rep workout. Whereby your aim is to complete 100 reps in an exercise with a given weight. Where with GVT the emphasis is on set number completion, here with my 100 reps, the number of reps is your target. So no matter what, you'd need to finish the 100 total reps. These 100 reps are not all done at once no. Let us take the b/bell curls as our example here. Let us say you load the bar with 30kg, and you knock off (say) about 20 reps with that weight. You rest about 60 seconds or so, and then you continue. Get as many reps as you can, before putting the bar down and having another 60 seconds of rest. Continue in this manner until you get your 100 reps total. Gradual progressive overload here, can also rely on the time factor if you do not wish to use the load factor as a mean of overloading the muscle. For example, on week 1, the weight was 30kg, and the rest intervals was 60 seconds. On week 2, the weight remains at 30kg, but the rest is now 50 seconds. 3rd week would see you strip few more seconds off by taking it down to 35 seconds or so. Week 4, you do the exact opposite by increasing the time to 90 seconds, as week 4 would be a deload week, before you up the ante and go for another Mesocycle of 4 weeks (periodised training). Cheers. Fadi.
  13. Menno Henselmans does write some interesting articles, and I did read this one about a year or so ago; on why women should not train like men. I think people here know by now, that I'm not a great fan (if at all) of the concept of essentialism. I believe it serves no more than to strip the individuality out of the individual, by saying hey you, (in this case) woman, you and your fellow sisters are all alike, and you better believe it or...! Well, we have one above me right here, her name is @anna1, and how dare she break rank with all her sisters by saying: Ah, biological essentialism between this beauty and I is warranted , as there are essentially innate differences between us men and women. However when it comes to training, the emphasis behind the reasoning for this difference in training, seems to stem from hormonal difference, leading to (as Menno alludes to it), a greater tolerance for high reps/recovery between sets etc. I'm not here to analise each and every point of the article, but it suffices to say that someone forgot to tell those female Olympic weightlifters not to bother with this most incredibly explosive of all sports, because (well), the female nervous system is not as efficient as that of men we're told. To be honest, I find this type of statements offensive, be they based on some "scientific" study or not. I'd love to see one program for men weightlifting and one for women weightlifting... Moving on, by going back in time 35 years ago to 1982. This is not based on some article, neither a book, nor some BS hearsay. This is based on a 16 year old boy (me), watching with awe, a woman, training (squatting over 200kg to be exact), on the lifting platform next to mine at the AIS in Canberra Australia. Who was this woman and what was the occasion that led her to come over and have a training session with the Olympic weightlifting squad? Before I give you her name, I give you her title, as she was the World Powerlifting Champion and World record holder..., she was/ is Ms.. Bev Francis. https://en.wikipedia.org/wiki/Bev_Francis She joins Anna, as she also was not told about training differently than us men. I'll conclude with this by saying, if it is so, that women ought to train differently than men because of their inherently different biological make up, then surely, we awe them the opportunity to train like us or not train like us. Allow them to find out for their own selves what suits them best, instead of subtly dictating to them what they should or should not do, based on their ability or lack thereof. Psychology in the wrong hands is dangerous. Tell someone they are this or that (enough times), and they will start to believe it. Let them be and let them discover all their potentialities. I think women are incredibly strong, in many more ways than one, and that's not to differentiate between the sexes, but to complement between them. I know I've digressed much, sorry about that ... Fadi.
  14. Just starting gym 3 day routine

    That is not correct Sir, especially in your case. So I won't be the one doing the telling here, as I do know (rather than simply believe), that you can add muscle whilst in a state of caloric deficit. My sixth word in this post is of importance, because based on what I've read in your entire post, you are a beginner, and the opportunity for amazing transformation to take place is generously afforded to beginners like you. One of those things is the addition of muscle. Your body's response/receptiveness to the new muscle stimulus is very high indeed at this stage of your journey. Things slow down accordingly as you move forward in the iron game. You've got plenty of calories on your body that your new muscles could use to grow larger. It's called body recompositioning. Much harder to achieve for the advance and elite, but the opposite holds true for a beginner like yourself, so do capitalise on this fact. Re your workout, I'd much rather see you do a full body workout 3x/week, with the other three days (Sunday or one other day being a complete rest day)..., with those three other days not spent doing steady state aerobic activities. What then? I'd rather see you become friends with the weights, both free and machine weights. I am talking weight circuits, which is even better than HIIT using only your own bodyweight. Perhaps I should not say better, but rather different, where one (perhaps) can still utilise one (or so() session of full HIIT using his own bodyweight. Here's an example of what I would have you focus on for three days per week: For the weight circuit, you can pick up (say) 10 exercises, made up of both compound and isolation, with a weight that is about 30% of your 1RM, or in your case a weight you can manage to lift about 25x non stop, before moving onto the next station/exercise. Start slow and increase the volume as the days role into weeks and the weeks role into 3 or 4 months. You'll come back here a new man, but consistency is king, whilst sustainability is the queen. If you enjoy it, you can sustain it whilst being consistent with it. All the best to you. Fadi.