RONNIE LOTT: THAT WORK PT II
- Thread starter Ronnie Lott
- Start date
Silver Surfer
Veteran
Actually, the cat you posted in your video's BACK form is fine, but his WRIST form isthe weight is resting on the palm of his hand instead of being held up with pure strength and no "safety net" (wrist/palm) so to speak. I seen cats in prison try to pull this shyt all the time. Over time your wrist strength breaks down, and you're really putting yourself at risk lifting like this, not to mention slightly cheating.
Close grip works more of your triceps, less chest...resulting in more tri muscle, and lifting your pecs up off of your bone and giving you that line of separation down the middle. Wide grips result in a widening of the pecs, especially on the outer edges near your shoulders and require less tricep strength, but are technically more difficult for the average person. Especially the SUPER wide grips.
Exactly...thats why the wide grip is easy for Ronnie Lott...dude shoulders looks like football pads....
LeVraiPapi
Redemption is Coming
Born2BKing
Veteran
*does 20 pushups*
* collapses*
* collapses*
OneManGang
Veteran
Actually, the cat you posted in your video's BACK form is fine, but his WRIST form is
Close grip works more of your triceps, less chest...resulting in more tri muscle, and lifting your pecs up off of your bone and giving you that line of separation down the middle. Wide grips result in a widening of the pecs, especially on the outer edges near your shoulders and require less tricep strength, but are technically more difficult for the average person. Especially the SUPER wide grips.
So for optimal chest isolation, what kind of grip should I be using? Right now I put my thumbs on the inner grips then position my hands where the thumb joint meets my hand....if that makes sense.
Silver Surfer
Veteran
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A.V.
reTIreMEnt: THE ALBUM (01/22) ALL DSPs
For optimal chest isolation, think less of the grip (on a flat bench, it's always gonna be a standard mixture of chest/triceps) and go to the incline & decline benches. On the incline bench machine, have a good spot, and with a weight that's heavy (but not as heavy as your normal bench), it should isolate your chest (although it will hit your upper shoulders as well)...the top of your chest will poke out more. And vice versa for the decline bench, hitting the bottom of your chest. Incline, decline & regular bench should be a part of your regular chest regimen. Period.
U good. The pic in my avi is from like March last year, I got out in Feb. a solid 185, I'm 205 now so they a little bigger now, I just haven't taken any recent pics. But the routine I was doing was a tri-set routine. We didn't have a decline bench, and the weights were few & too many nikkas would try to workout at once, so I had to make do. My regular chest/shoulder/tricep routine went like this:
Bench press - 6 sets (155lbs or 235lbs depending on the day -- wasn't much of a weight selection)
Dumbell shoulder raises - 6 sets (40lb dumbells)
Barbell upright rows - 6 sets (125lbs)
Rest for 10 minutes
Incline bench press - 6 sets (135lbs)
Barbell shrugs - 6 sets (235lbs)
Machine lat pulldowns - 6 sets (Bottom plate)
And by tri-set, I mean I was going from my bench presses, STRAIGHT into my shoulder raises, STRAIGHT into my barbell upright rows, and THEN resting for 1-2 mins before starting my next set. When I finished 6 sets of everything on the top list, I took a few laps around the track & came back and did the same with my bottom 3. Then when I finished those, I got to my stomach routine, which was 3 different exercises I tri-setted as well. Normally took about 1hr45 mins - 2hrs every day, but I only did stomach Monday, Wednesday & Fridays, and I did Shoulders/Triceps/Chest twice a week. It's all about the balance of how you schedule everything out, but it worked beautifully for me. I was getting anywhere from 54-72 sets a day in while most cats was getting 20-30 sets....in the same amount of time. I had lifers lookin at me like a fukkin monster.
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http://www.the-coli.com/gym/82236-yo-@bk-whats-up-deletin-my-thread.html#.UQFCkPIbZwQ
so basically, the dude in that vid is beastin for sure, it's just not the op
so basically, the dude in that vid is beastin for sure, it's just not the op
Silver Surfer
Veteran
For optimal chest isolation, think less of the grip (on a flat bench, it's always gonna be a standard mixture of chest/triceps) and go to the incline & decline benches. On the incline bench machine, have a good spot, and with a weight that's heavy (but not as heavy as your normal bench), it should isolate your chest (although it will hit your upper shoulders as well)...the top of your chest will poke out more. And vice versa for the decline bench, hitting the bottom of your chest. Incline, decline & regular bench should be a part of your regular chest regimen. Period.
U good. The pic in my avi is from like March last year, I got out in Feb. a solid 185, I'm 205 now so they a little bigger now, I just haven't taken any recent pics. But the routine I was doing was a tri-set routine. We didn't have a decline bench, and the weights were few & too many nikkas would try to workout at once, so I had to make do. My regular chest/shoulder/tricep routine went like this:
Bench press - 6 sets (155lbs or 235lbs depending on the day -- wasn't much of a weight selection)
Dumbell shoulder raises - 6 sets (40lb dumbells)
Barbell upright rows - 6 sets (125lbs)
Rest for 10 minutes
Incline bench press - 6 sets (135lbs)
Barbell shrugs - 6 sets (235lbs)
Machine lat pulldowns - 6 sets (Bottom plate)
And by tri-set, I mean I was going from my bench presses, STRAIGHT into my shoulder raises, STRAIGHT into my barbell upright rows, and THEN resting for 1-2 mins before starting my next set. When I finished 6 sets of everything on the top list, I took a few laps around the track & came back and did the same with my bottom 3. Then when I finished those, I got to my stomach routine, which was 3 different exercises I tri-setted as well. Normally took about 1hr45 mins - 2hrs every day, but I only did stomach Monday, Wednesday & Fridays, and I did Shoulders/Triceps/Chest twice a week. It's all about the balance of how you schedule everything out, but it worked beautifully for me. I was getting anywhere from 54-72 sets a day in while most cats was getting 20-30 sets....in the same amount of time. I had lifers lookin at me like a fukkin monster.
Damn bruh I need to work out with a nicca like you...Im at 180 right now..want to make it 190-195 by the end of the year
You eating crazy or just regular square meals with protein shakes?
what Height are you? Im 6'2
MikeBrownsJob
Seattle fan since 2013 *deal with it slime*
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A.V.
reTIreMEnt: THE ALBUM (01/22) ALL DSPs
No doubt, that's why I became a trainer. Love to see that progress. In prison, I did all that off of minimal food, just regular square meals and commissary food (I only ordered shyt like mackrel, tuna fish, chili, peanut butter & oatmeal though...no sweets or bullshyt. Required mad discipline) But the prison food was a blessing in disguise b/c with the minimal amount of food I was getting, I still got the necesseties, so I was able to cut up like a MFA.
When I first came home, the initial weight/muscle gain was cuz my body could finally get more nutrients & protein whenever, wherever, and I could schedule my eating a little better. I don't eat crazy at all though. And I just recently hopped on the protein shakes, they're not necessary, just more convinient if you can't always cook or find the right food immediately after a workout which is when you should be eating. After a workout, I'll eat like 2-3 cans of tuna, a shake, a few eggs n maybe some oatmeal...other days, I might have a pre-made meal & a shake...it's all in your discipline, but it's a beautiful thing once you get that part down.
awkwardblackgirl
Shakara
Silver Surfer
Veteran
good stuff bro...
the bossman
Superstar
http://www.the-coli.com/gym/82236-yo-@bk-whats-up-deletin-my-thread.html#.UQFCkPIbZwQ
so basically, the dude in that vid is beastin for sure, it's just not the op
he fraud?
