- Lid geworden
- 11 okt 2002
- Berichten
- 6.844
- Karma
- 25
Uit Testosterone.. de dl wordt de armeluis squat genoemd: je leert 'm snel en hij is te doen zonder hulp en levert weinig blessures op.
(keek eigenlijk een link na over stretching en vond dit toen..). Kijk zelf maar:
http://www.t-mag.com/articles/152russ.html
T: In your book and video Power to the People!, you talk a lot about two lifts — the deadlift and the all-but-forgotten bent press, or side press. Why the emphasis on those two lifts?
Pavel: The deadlift is the working class answer to the squat. The squat is a wonderful exercise, but it’s like a clean and jerk. You just don’t go out and learn to squat on your own. People complain about their blown out knees and their hurt backs. The proper squatting form that involves keeping your shins vertical, keeping the normal curve in the spine, not letting the knees bow in, keeping the whole body under tension, etc., it’s something that takes a lot of time to learn.
Most squatters don’t have the slightest clue how to carry the bar on their backs. It kills their wrists and it kills their shoulders. So the squat is a great exercise, but just like you don’t learn how to do gymnastics by yourself, you don’t learn how to squat without expert hands-on instruction. It can take years to learn. Besides, it requires a power rack and a spotter. Rephrase that, it requires a competent spotter.
With the deadlift on the other hand, you can drop the bar if you want to. You don’t need a spotter or a power rack. It’s also a much more natural movement. In our ontogenesis or development, there’s a reflex for the deadlift; it’s just extending your body. It’s very quick and easy to learn and it’s a skill you use everyday. Plus, you work more muscle groups. You work your shoulder girdle, your traps, your biceps, your forearms and your grip. Also, for athletes from sports where hypertrophy in the legs is not recommended, the deadlift is a great exercise. UFC champ Ken Shamrock is among the smart combat athletes who chose the dead over the squat.
If you are a bodybuilder and your legs are your strong body part, consider deads as your only leg exercise. I coached Jim Wilke, who went on to become one of the top natural bodybuilders in Minnesota, and it worked like a charm for him.
T: Okay, so what about the side press?
Pavel: The old-fashioned side press, or an overhead press with a sideways lean, is great for the shoulders, lats, and waist, but it is just a cherry on top of the
deadlift sundae.
T: So if a person is super busy and can only get two workouts per week, they need to use the side press and the deadlift.
Pavel: A bodybuilder could make it the bench press and the deadlift. It’s the most comprehensive workout you could possibly hope for, especially if you use all the high-tension techniques we’ve been talking about. You’ll be able to use every muscle in your body at the same time.
(keek eigenlijk een link na over stretching en vond dit toen..). Kijk zelf maar:
http://www.t-mag.com/articles/152russ.html
T: In your book and video Power to the People!, you talk a lot about two lifts — the deadlift and the all-but-forgotten bent press, or side press. Why the emphasis on those two lifts?
Pavel: The deadlift is the working class answer to the squat. The squat is a wonderful exercise, but it’s like a clean and jerk. You just don’t go out and learn to squat on your own. People complain about their blown out knees and their hurt backs. The proper squatting form that involves keeping your shins vertical, keeping the normal curve in the spine, not letting the knees bow in, keeping the whole body under tension, etc., it’s something that takes a lot of time to learn.
Most squatters don’t have the slightest clue how to carry the bar on their backs. It kills their wrists and it kills their shoulders. So the squat is a great exercise, but just like you don’t learn how to do gymnastics by yourself, you don’t learn how to squat without expert hands-on instruction. It can take years to learn. Besides, it requires a power rack and a spotter. Rephrase that, it requires a competent spotter.
With the deadlift on the other hand, you can drop the bar if you want to. You don’t need a spotter or a power rack. It’s also a much more natural movement. In our ontogenesis or development, there’s a reflex for the deadlift; it’s just extending your body. It’s very quick and easy to learn and it’s a skill you use everyday. Plus, you work more muscle groups. You work your shoulder girdle, your traps, your biceps, your forearms and your grip. Also, for athletes from sports where hypertrophy in the legs is not recommended, the deadlift is a great exercise. UFC champ Ken Shamrock is among the smart combat athletes who chose the dead over the squat.
If you are a bodybuilder and your legs are your strong body part, consider deads as your only leg exercise. I coached Jim Wilke, who went on to become one of the top natural bodybuilders in Minnesota, and it worked like a charm for him.
T: Okay, so what about the side press?
Pavel: The old-fashioned side press, or an overhead press with a sideways lean, is great for the shoulders, lats, and waist, but it is just a cherry on top of the
deadlift sundae.
T: So if a person is super busy and can only get two workouts per week, they need to use the side press and the deadlift.
Pavel: A bodybuilder could make it the bench press and the deadlift. It’s the most comprehensive workout you could possibly hope for, especially if you use all the high-tension techniques we’ve been talking about. You’ll be able to use every muscle in your body at the same time.
verder deadlift+ bench press voldoende voor een complete ontwikkeling? Dat is natuurlijk onzin.
