Exercise Form - Video Evidence??

I like trying new things and today in the gym, I thought it would be good to video my squat technique, as I wanted to see how good or bad it was.

However what I actually learned from the videos is that my form in the squat has deteriorated over time, due to the urge to lift more weight (Ego), resulting in my exercise form getting poor.

This was a wake up call for me..... I have asked spotters to comment on my form before and they haven't said that much. But as they say the camera doesn't lie, and now I can see where I am going wrong.

There are 2 main problems which can be seen:

1. Too much leaning forward, back is almost parallel to floor

2. Not going deep enough

SQUAT VIDEO 200kg x 5 reps

So now I need to research where I am going wrong to improve the form.

Watch this space.

Phil

World's Strongest Man playing Rugby Union

Marius Pudzianowski, the World's Strongest Man also plays Rugby Union when he is not competing.

Imagine him running at you !!!

Blachy coach Miroslaw Szczepanski said of him:

"I'm very pleased with his performance. He is an absolute world-level champion. You have to remember that his is an individual, non-contact, sport, yet he is still able to synchronize himself with the team despite few actual team practices. He came in during a very difficult situation while had to defend and played in the forwards. He was immensely invaluable, especially in the scrums, where thanks to his strength and power we were able to push the opponent back twenty metres".

Read his profile on wikipedia

Setting Goals and Taking Measurements

Whilst talking with a group of young guys this afternoon about what is the best gym routine for them, it dawned on me that, any routine I provide is useless if there aren't clear goals set. "You will never reach your destination if you don't know where you want to go!!"

Firstly you need to set a goal, or perhaps a few goals. To set a goal you need to say what it is you want to achieve and when you want to achieve it by.

For example you may say that you want to be able to do 1 rep with 200kg, by the 1st June 20XX.

Secondly goals need to be measurable.

When it comes to lifting weights there are a few different measurements you can use to measure progress:

1. Size - this is normally recorded as I want to have 16 inch arms, 56 inch chest etc.

Whilst this is not a bad goal, it can be problematic where there have been changes in size or there appears to be over a period of time, but perhaps the measurement has not been made in the same place as the first time it was recorded. If you are going to measure using this approach, write down where you took the measurement and if the arm or leg was straight, bent, or flexed. i.e if you were measuring the thigh, you might write down that the measurement was taken standing with the leg straight, 10 inches above the top of the patella (knee-cap).

2. Weight Lifted or 1RM

This is the most objective measurement, as you can accurately record how much weight was lifted for an exercise. Whilst you could record the weight lifted for any number of reps, the traditional method is to record how much you can lift for one repetition, known as the 1repmax , or 1RM.

So once you have set your measurable goals you will need to find out what the measurements are now.

This will be done with a tape measure if size related, scales if weight related, and perhaps with fat calipers if bodyfat related.

If using the 1RM approach then you need to test your strength in your next gym workout and record the measurements. Tip: if using this approach it makes sense to record your current strength before setting your goals, as you may otherwise need to change them.

Make sure when doing 1RM that you have a good spotter/spotters and that you use good form. Your 1RM should be the most weight that you can do one "GOOD" rep with. Always warm up with a few sets of an exercise before testing your 1RM to prevent injury.

In summary,

1. Set your goals, as measurable achievable targets

2. Record where you are now

Then look for the routine to fill the need.

Happy Lifting..

Phil.

Who is Viking Supplements??

Viking Supplements is a company set up in Australia to provide proven supplements to gym users, at affordable prices.

We are currently developing our product range and will be launching in the coming months.

Watch this space....