Quick Questions

[FFactory]

Hey, I have two quick questions....

First, when doing the extreme streches for chest. If I have just done incline or decline, do I do incline or decline flys or is it always a flat bech fly?

second, when doing the back stretch, even using straps, my hands start slipping lower and lower. I was wondering if there were any tips to using straps as I have never used them before

and last, I'm sure I'll get flamed for this but here goes.
I see that my green tea stains the containers I hold it in, have any of you gotten stained teeth from it?

Thanks!


P.S. if I have any more questions, I'll keep them in this thread.

[jimpaul]

Dear FF, we usually just stick to the flat stretch with the db's held close to the body. I know other people have done other stretches so I don't see it as imperative that you do them flat. But then again, why change it?

My straps double around at least twice and they don't slip. Maybe you can do the lean back stretch instead?

No green teeth here
jim

[Hanuman]

I just found some green tea in capsule form - this stated as just general info. But I dont see green tea staining teeth at all. be sure to brush at least once a week just to be on teh safe side.

[FFactory]

thanks Jimpaul,
a couple more,
I'm not perfectly clear about the 20 rep squat.
Do you pick a weight that you can get 20 reps out of? Or do you pick a weight that you could get a lower # out of but just pause inbetween reps when you need, so you can make it to 20? If so, how many straight reps should I get from that weight.

Also, I've seen excercise logs that show that they got 15 RP reps out of a weight so I know I'm aiming for that but, I up the weight when I hit how many reps? 17?

Last one, you straight set all forearm excercises? Or just wrist curls? And if it's straight setted, you still do 15 reps?

Thanks a lot guys, I've done hours of reading and found all the basic info but some of these were left more obsure. :albert:

[FFactory]

I just found some green tea in capsule form - this stated as just general info. But I dont see green tea staining teeth at all. be sure to brush at least once a week just to be on teh safe side.

lol, thanks Hanuman

[mobsta]

Ffactory; on the squat, my question is how much can you squat on your max for about 8 reps? i personally take half of my max and rep out 20 then each time that comes up add weight to it.

yes we do straight set forearms i would say 12-15.

on the weight increase its really gonna be up to you on when to up the weight,, if you feel comfortable on adding weight when you hit 17rp thats fine.

[mobsta]

sorry i didnt respond to other half of your question,, the 20 repper varies on the person,, i personally dont like taking a whole lotta time when doing them,, dont take like 2-3 minutes though i would say stop for a couple seconds on 10 or so.. but this is just me

[FFactory]

thanks Mobsta,
What # of reps do you up the weight at? I'm not saying I want to up it at 17, I want to do everything to the letter, I trust Dante more than myself in dealing with his program.

[mobsta]

im not doing this program right now but when i did i personally up the weights when i hit a total of 15 on rp,, the increase though was only about 5lbs total

[MsteveM]

Ffactory, the squats should be brutal - in other words, if it isnt pure torture to get those reps out, its too light. you probably wont get 20 every single time and thats ok as long as you're adding weight and the reps stay up there. if you get 20 reps add more weight - maybe 10-15 lbs. say you only get 15 - add less weight, maybe 5-10lbs or whatever you feel like you can do at the time. and it might be wise to do the 20 repper on a smith since it will be incredibly hard to keep form. it should get very difficult somewhre around 8 reps, and you can take a couple breaths between reps to get you through it if need be - but dont rack it until you finish.

[Shadrach]

second, when doing the back stretch, even using straps, my hands start slipping lower and lower. I was wondering if there were any tips to using straps as I have never used them before

On the straps... if you're having trouble using them you might want to try the lifting cuffs offered by prowriststraps.com; the ones designed by Lee Priest. You just wrap them around the bar once and they stay put. I recently switched to these and I really like them.

[MsteveM]

did you get the straps tight to the bar? make them tight almost like you're winding it up or something. thats what i found works for me if it makes sense.

[FFactory]

did you get the straps tight to the bar? make them tight almost like you're winding it up or something. thats what i found works for me if it makes sense.

thanks, I'll keep working with it, right now I can only hold on for aboout a minute because of grip problems. Thanks for all the answers guys!

Anyone have a different rep that they up the weight at?
Mobsta said he switched at 15, are any of you different?

[FFactory]

Thanks for the link to the lifting cuffs. I've never thought of making a cuff like that.
For $20 a pair before shipping, I'll head over to the fabric store today and see if I can make my own