Exercise Questions

[HailMary]

What up, guys -

A couple questions. I'm about to launch into Waterbury's "Next Frontier" and have a few areas of confusion.

Note: I looked for the answers online to a bunch of questions and these are those that remain.

Thanks for the help!



1.) On a DB military press, how far down should the weights come? (About to the top of the shoulders?)

2.) How do you do a Seated Cable Row with palms up?

3.) How do you do Split Squats without falling over? I always have a lot of trouble with balance for this exercise.

4.) Do I use two DB's for "DB Triceps Extensions" or just one? Not sure what this exercise is. Anyone got a link to a video?

5.) What is a "DB Side Raise"?

[mystery_bowler]

I can't answer all of your questions, but I think I can answer a few.

3.) Very carefully. I used to have a lot of trouble with this exercise, but it was because my form was poor. I was leaning too far forward and allowing my knee to extend too far in front of my foot. The key is to keep your knee from going too far forward, keep your back straight and bring your body as straight down as you can.

4.) I don't think it matters, really. You can do either, although I choose to use two at a time (just to reduce the time spent in the gym).

5.) I'd guess that Chad is referring to a lateral raise. Stand with dumbbells hanging down (like the starting position of a shrug or hammer curl) and then raise them laterally (like you're forming a 'T'). I see some people do them with very strict form and arms straight, while others hinge their elbows and lean forward just a bit. I'm not sure which form is better, but I tend to do mine with my back and arms straight.

[gobbla]

1> parallel

2> use the little bar attachment w\ an underhand grip

[Cynic]

Originally Posted by HailMary

3.) How do you do Split Squats without falling over? I always have a lot of trouble with balance for this exercise.

To add to what Mystery Bowler said, be sure you're resting your weight on your heel on your forward foot and you push off with your heel.

4.) Do I use two DB's for "DB Triceps Extensions" or just one? Not sure what this exercise is. Anyone got a link to a video?

Using one per hand doesn't seem too much of a diff too me, except in time. It's still a unilateral exercise.

http://www.exrx.net/WeightExercises/.../BBTriExt.html
http://www.exrx.net/WeightExercises/.../DBTriExt.html

5.) What is a "DB Side Raise"?

I believe it's also called a lateral raise.

http://www.exrx.net/WeightExercises/...eralRaise.html

[Lost Dog]

Originally Posted by HailMary

3.) How do you do Split Squats without falling over? I always have a lot of trouble with balance for this exercise.

Are they Bulgarian Split Squats, with back foot up on a bench? If, so, start with both feet on the floor, instead.

If you still can't keep your balance, use no weights and do the exercises as part of your warmups until you get better. Every day, if you want.

Slowly add weights, using dbs, which keeps your center of gravity low. When you get good enough, you can put your foot back up on the bench, but go weightless again.

It's important to get better and the single leg stuff, even if it means using no weights until you get better.

[HailMary]

Originally Posted by Lost_Dog

Are they Bulgarian Split Squats, with back foot up on a bench? If, so, start with both feet on the floor, instead.

If you still can't keep your balance, use no weights and do the exercises as part of your warmups until you get better. Every day, if you want.

Slowly add weights, using dbs, which keeps your center of gravity low. When you get good enough, you can put your foot back up on the bench, but go weightless again.

It's important to get better and the single leg stuff, even if it means using no weights until you get better.

A good question. I don't know if they're Bulgarians. Chad just wrote "Split Squats."

Here's what the day's workout looks like:


PM Workout

A1 Back Squat (wide stance)
A2 Bentover Rows or Seated Cable Rows (palms up grip)
B1 BB Military Press
B2 Split Squats
C1 Standing Calf Raises (feet angled out)
C2 Incline Bench Press (wide grip)
Sets: 2
Reps: 12
Rest: 75s between each pairing
Load: 14RM

[HailMary]

Thanks, guys, for the time you put into these responses. It's a great help - a lot of good advice!