For your own health never do

[PHIL HERNON]

1 Bench press touching chest
2 Hack squats
3 Shoulder Presses
4 Dead lifts
5 heavy power cleans

 

[kandink009]

Lol. Don't lift weights either


Sent from my iPhone using Tapatalk

 

[mytreefiddy]

Good to see you posting Phil..... But why not Hack Squats????

 

[PHIL HERNON]

Hey brother

Good to see you posting Phil..... But why not Hack Squats????

Too much force on the knees..........stick to parallel squats, they are hard enough.

 

[sluggy]

What about bench press touching chest? I'm not even sure what the alternative is? Stop at 90 degrees?

 

[thethinker48]

I think some of these movements are essential for one to build up a respectable level of mass. I do agree that continuing to do these movements when you get super strong, and putting an emphasis on progressive overload at that point will get you injured.

But I still think that some of these movements are essential for beginners, and even intermediates.

 

[GreenEarth]

Does your advice only pertain to flat bench? Or incline + decline as well?

 

[PHIL HERNON]

Bench press

Only go 1/2 way down.........keep stress on pecs, not shoulder joint

 

[PHIL HERNON]

Yes

I think some of these movements are essential for one to build up a respectable level of mass. I do agree that continuing to do these movements when you get super strong, and putting an emphasis on progressive overload at that point will get you injured.

But I still think that some of these movements are essential for beginners, and even intermediates.

I agree with a lot of this

 

[nothuman]

Can you elaborate on all these?

 

[thethinker48]

I agree with a lot of this

Coleman, and Yates are great examples of what your talking about. Both had a method of training that turned them into gods, but also what ended their careers.

Cutler on the other hand trained heavy up to a certain point, and then backed off that kind of training to have a far less injurious career.

 

[PHIL HERNON]

Yes

Can you elaborate on all these?

Just to prevent osteoarthritis........partials are GREAT.......keep muscle tension.......no need to do an exercise that is actually done in a few other movements (safer)

 

[buck]

1 Bench press touching chest
2 Hack squats
3 Shoulder Presses
4 Dead lifts
5 heavy power cleans

i could have used that advice about 40 years ago!!!

 

[jm425]

Phil, what do you suggest as an alternative to deads? Partials? Back extensions only do so much.

 

[PHIL HERNON]

Right

i could have used that advice about 40 years ago!!!

I know brother! Me too!! We were INVINCIBLE though!!

 

[PHIL HERNON]

Hey man

Phil, what do you suggest as an alternative to deads? Partials? Back extensions only do so much.

Squats, bent rows, stiff leg deads......so basically break up the movement

 

[GottaGain]

What about rack pulls from just below the knee instead of deadlifts?

 

[PHIL HERNON]

Sure

What about rack pulls from just below the knee instead of deadlifts?

Great but on leg day? Back day? What about stiff leg deads? Bent rows?

 

[SL1CED]

Actually do a full bench press ROM, do just the bar see and which parts your chest works and delts or tris come into play. For me, with long arms, it's hardly noticable.

I've noticed the best chest development going with a decline setting and lowering it until it's best for my chest. Not my triceps or delts.

when I first did bench, my front delts and tris hurt.

My chest still sucks, but it was much better in that one year of doing decline bench press and dips than it was the 3 years before.

 

[Jacky McSwole]

I do everything you say not to besides hack squats on a weekly basis. Dont have sholder or lower back issues either. Im 32. I have always taken alot of things for my joints though and as science advances i think there will be even more drugs out there to help repair damage that lifting can cause.