I agree, dumbell bench is awesome. In fact, dumbells are awesome in general. Dumbell bench is probably a better exercise for developing functional strength than the regular bench. Don't hesitate to use them for your military press as well if it's more comfortable for you. If you would rather use the barbell though, just grab a spotter instead of trying to use the power rack. Much quicker and easier.

As for palms facing each other or facing away from you, that's a damn good question and I'd love to hear from others about that. I've always meant to ask a PT or somebody with a proper knowledge of bio-mechanics what the pros and cons are regarding wear and tear of the shoulder, but I never got around to it. Most people use palms away, and a few like to rotate the dumbells so that the palms are facing away in the down position, then as you push the weight up, they rotate palms toward each other. I've always done them with palms away through the whole movement. I do think that engages the pecs more.

As for pullups/chinups, you can do them on the assist machine, but it's better in my opinion to do them on a real bar and have somebody assist you by holding your crossed feet in their hands, or putting your feet up on an inclining bench. Right now the machine might be best for you, but after a few weeks, I'd try to get away from it as you aren't using any stabilizers or balance on that machine.

The overhead movements shouldn't be a problem, just stay very light in the beginning. You can move the rods up high on most power racks if you're real uncomfortable and worried about it.

The grip thing will come with time. You might need to do extra grip work though if real light weights are fatiguing your grip.

You should make sure you're getting an adequate amount of protein, whether "real food" or supplementary evvery day, not just on lifting days. Your muscles are growing more on your off days (when you lift you tear them down, when you rest they grow back bigger and stronger) and the idea is to feed them as they grow back.

DB bench press:

Palms in/out/upside down with a side order of fries.

This is what you do, put your hand on your right pec, press it in, now extend your right arm, ala one arm press, make sure the pec is contracted fully, now rotate your wrist and tune your palm in, out, whatever.

Notice any difference? any CONSIDERABLE difference in the feeling of your pec?

DB bench press:

Palms in/out/upside down with a side order of fries.

This is what you do, put your hand on your right pec, press it in, now extend your right arm, ala one arm press, make sure the pec is contracted fully, now rotate your wrist and tune your palm in, out, whatever.

Notice any difference? any CONSIDERABLE difference in the feeling of your pec?
Actually I do. I feel more of a contraction when my palms are facing away, then again I'm a freak.

I'm not so concerned with that though, b/c I agree that it's probably negligible. I'm more concerned with which position causes less wear and tear on the shoulder joint.

I also wonder if for a striker it would be better to keep palms facing each other and elbows in tight to the body in the down position, then rotate palms out at the top of the lift to closer mimick a punch. Muscle memory, motor skill training. Just a thought, I doubt it would make much difference. Although, we all know how different it is benching or doing a pushup with the elbows tucked against the body as opposed to winged out.

Success, an update with questions!

Tonight was the first night I tried doing what was reccomended. The PT session was garbage, but no biggy. 3x10 DL with just the bar, very careful with form. 3x10 assited pullups (8lbs) because there's no way I could do that many without help. I tried to figure out the benchpress power rack sort of thing, but ending up failing with that, so just used dumb bells instead because I could just drop them if I needed to. 1x10 at 20lbers and then 2x10 at 25lbers. Am I at a disadvantage using dumbells instead of the bar? With the dumbells is it better to have my palms facing down or towards eachother?

I'm going again thursday and planning on doing squats, chin ups and I guess overhead press. I'm a bit worried about lifting weight above my head, but I guess it's just another job for the power rack. For most of the exercises I didn't go anywhere near failure (did with pull ups), but I felt that the biggest workout I was getting was in my forearms. Having never lifted I guess my grip is pretty weak. Next time I do those exercises I plan to add just a little bit more weight to each lift still working on form more than anything.

I'm going to the store tomorrow to pick up a few things and thought I'd pick up some whey (as reccomended). Should I be having whey on off days as well or only lifting days, and could anyone reccomend a brand that they think tastes good?

Thats all for now, thanks for being so helpful everyone.


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-daGorilla

I also wonder if for a striker it would be better to keep palms facing each other and elbows in tight to the body in the down position, then rotate palms out at the top of the lift to closer mimick a punch. Muscle memory, motor skill training. Just a thought, I doubt it would make much difference. Although, we all know how different it is benching or doing a pushup with the elbows tucked against the body as opposed to winged out.

That's what I do, but more for my shoulders instead of "punching form". While it's similar to punching form, I don't think it's close enough to matter. For me anyway, since my punches are relaxed, and my shoulders are higher to cover my chin while actually punching, and if I did DB presses like that I'd probably drop one on my face.

I keep my elbows out a little with the palms facing each other at the bottom and turn them at the top. I don't know why I turn them, but it makes the lift easier for me (perhaps from all that punching? :) ), but at the bottom if my palms aren't facing each other, I tend to slack on form and bring my elbows up/out too far and it causes a lot of stress on my shoulders, which I don't feel until the next day when I wake up (in the joint).

I went to a local super market and to a cvs and the only whey I could find was http://www.e2health.net/index.asp?PageAction=VIEWCATS&Category=6 Oxefit. I have no idea what constitutes a good whey powder so I didn't buy this stuff. Should I stop by a GNC to see what they have? The nearest GNC is about an hour away for me and doesn't really seem worth the trip unless this oxefit buisness is no good.

Any previous experience with this stuff or recomendations of what to get at a GNC?

Lies. I know that before I get any form down I should clearly do 15X10 with 400% of my 1rm. Also for max gains I should eat nothing but aspargus and drink nothing except my aspargus colored urine. This diet will surely prevail against the evils of the world.


After 12 days on the GJ workout plan...


http://img354.imageshack.us/img354/1289/pumped1qj.jpg

After 12 days on the GJ workout plan...


http://img354.imageshack.us/img354/1289/pumped1qj.jpg

Puny Mortal.

That's what I do, but more for my shoulders instead of "punching form". While it's similar to punching form, I don't think it's close enough to matter. For me anyway, since my punches are relaxed, and my shoulders are higher to cover my chin while actually punching, and if I did DB presses like that I'd probably drop one on my face.

I keep my elbows out a little with the palms facing each other at the bottom and turn them at the top. I don't know why I turn them, but it makes the lift easier for me (perhaps from all that punching? :) ), but at the bottom if my palms aren't facing each other, I tend to slack on form and bring my elbows up/out too far and it causes a lot of stress on my shoulders, which I don't feel until the next day when I wake up (in the joint).
My guess is that keeping the palms facing each other is better for your shoulder joints. Your experience would support that, but I haven't looked into it as much as I should, so it's possible your experience is unique, although I don't think so.

However, I'm also fairly sure it focuses a bit more on the triceps and a bit less on the pecs, just like the difference between a bodybuilder benching style vs. a power lifter benching style. But in my opinion, that would be a good thing.


I went to a local super market and to a cvs and the only whey I could find was http://www.e2health.net/index.asp?P...CATS&Category=6 Oxefit. I have no idea what constitutes a good whey powder so I didn't buy this stuff. Should I stop by a GNC to see what they have? The nearest GNC is about an hour away for me and doesn't really seem worth the trip unless this oxefit buisness is no good.

Any previous experience with this stuff or recomendations of what to get at a GNC?
I would try to find a Vitamin Shoppe or one of your other discount supplement stores. Optimum Nutrition is probably one of your better protein powders, especially for the price. It tastes pretty good and mixes well. I'm currently taking Iron Tek "100% protein"' b/c it's a blend and I can't stand 100% whey protein. Also mixes well, tastes good, and reasonable, although a little more expensive than ON.

I'm not sure it makes much difference really which powder you take, as long as there isn't a bunch of extra crap added to it. I'd still try to get most of your protein from "real food" if you can. Learn to love eggs. That's probabaly the best source of "real food" protein and not too expensive. Throw in some cheese and spinach and make an omlette. Easy, fast and cheap.

GNC blows. Look online. ON Whey protein. Mixes easily and it's inexpensive.