Some Questions, Some Answers

Question: Close grip bench presses and barbell curls kill my wrists. Is there any way to fix or get around that?
Thanks,

Ty

Answer: Ty,

On close grip bench presses you probably have your hands too close. The closest grip you should ever use is about 14-15” between index fingers. If your hands are closer than that the stress on your wrists will be too great.

As far as the barbell curls go you could also try moving your hands out wider. If that doesn’t work then you should just stick with the EZ bar or dumbbells.

Question: Hi, My names Stevie and i’m e-mailing all the fitness and muscle building experts about Static contraction training. I Use this type of training and find it to be a good way of building muscle and strength, but i want your thoughts and opinions about this type of training.

Thanks a million

Stevie

Answer: Stevie,

I am not a big fan of static contraction training as the only method of training employed. There are certain times when isometric exercises are of benefit but they should be worked into a well rounded training program. Doing every exercise in this manner will yield very little results as you only gain strength in a very limited range which does not transfer to full range strength at all. Therefore you would have to include numerous ranges for each muscle group, lift or bodypart and you would be in the gym all day.

We do use certain isometric bridging type exercises regularly for the neck, abdominals and glutes, but that’s about it.

Question: I was wondering if you could please answer a few questions for me?

1. During deadlifts is it ok to take a couple of breaths between reps at the bottom of the movement whilst re-gripping after each rep?

2. During a squat set, is it o.k to take a number of breaths in between reps (like you would for a set of 20 rep squats)?

Thanks,
Nick

Answer: I would try to limit it to one breath on the deads.

For squats, it’s okay but you should be able to bang out the first 5-8 reps with no more than one breath. If you start needing several breaths for each rep the weight is too heavy and it is becoming more work than it should be. Once in a while this is okay but you don’t want every set of squats you do to be a supramaximal effort.

The way we do 20 rep squats is straight through the first 10 with no pause, one breath per rep. Pause at 10 for a couple breaths. Again at 15, and usually a pause for a couple breaths on 16-20. Sometimes as many as 3-4 deep breaths before the last 2 reps.

Question: I work out at home and only have barbells, dumbbells and a power rack. What exercises could I substitute in for face pulls, cable scarecrows, stiff arm pulldowns, and pushdowns?

Answer: My recommendation to you would be to get a pair of Lifeline USA TNT Cables. With these high powered bands you will be able to do all of the exercises you mentioned in a very simple home gym. I personally take them on the road with me whenever I travel and use them outside in parks all the time. You can pick up a pair HERE.