Please Scroll Down to See Forums Below I'm using the stability ball press for ME bench day for the next couple weeks. Today I got up to 85 pound dumbells for a five rep max -- and I'm not very strong so it took me three different attempts to get the dumbells up into the pressing position on the ball. It's pretty embarassing and annoying. I have to walk myself forward into a lying position, so I can't throw the dumbells up to my chest off my knees like I do for other dumbell presses, and I'm not quite strong enough to curl them up yet either. I want to get 90s for 5 reps next week -- any suggestions for how to get them up to my chest and get on the ball at the same time?
heavy dumbells on ball press
- Thread starter DOM
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DOM said:
My question is simply why would you want to go that heavy on a ball press. Don't get me wrong I go balls to the wall on ME day. However if you are doing the repetition method on that day the best way to do it is with 3 sets of 20. This will help increase muscle mass and give your elbows and shoulders a break from the constant wear and tear.
Movements like the ball press and illegal wide benches are best done using the repetion method. Illegal wides for sets of 6 and ball presses for 3 sets of 15-20. When you get up to your working weight do each set to failure...resting at least 5 minutes in between. This promotes muscle hypertropy. Plus, like I said, give the joints a break.
Singles and triples are best used with board presses, pin presses, reverse band preses, floor presses, chain presses. The ball press and illegal wides are best for the repetition method. Use the repetition method every third or fourth mini cycle. Of course you have to find what works for you.
Good Luck
I don't even do the rep thing -- tried it and did nothng for me except make me sore as hell. Hell, I don't even use db's. We have one set of 12lb'er in the garage and my wife uses them. Also, if you are not that advanced yet then yo shoudl stick with the basic movemnts and plan. The rep stuff is really for the advanced guy or girl who need a break.
Hannibal, maybe I misunderstood the video...
Louie said use dumbells or illegal wides every third or fourth mini-cycle for ME day for a 5 or 6 rep max. So I was using ball presses for my max effort exercise, then I did lying tricep extentions for 6 sets of 10 for my repitition exercise.
Instead, every 4th mini-cycle, should I use a normal barbell exercise for maximum effort work, and then do stability ball for repitition work... OR... am I supposed to use the ball presses for 3 sets of 20, and then do tricep extensions like normal? Or are you saying don't do any ball presses at all at this point?
Sorry for all the dumb questions, but I'm just starting westside tapes and training.
Louie said use dumbells or illegal wides every third or fourth mini-cycle for ME day for a 5 or 6 rep max. So I was using ball presses for my max effort exercise, then I did lying tricep extentions for 6 sets of 10 for my repitition exercise.
Instead, every 4th mini-cycle, should I use a normal barbell exercise for maximum effort work, and then do stability ball for repitition work... OR... am I supposed to use the ball presses for 3 sets of 20, and then do tricep extensions like normal? Or are you saying don't do any ball presses at all at this point?
Sorry for all the dumb questions, but I'm just starting westside tapes and training.
No such thing as a dumb question. Louie recommends the 5 or 6 rep max for the illegal wide. The ball press should be done for 3 sets to failure...high reps (15-20) are recommended. You don't have to change your tricep exercises when you do the repetition method for ME work.
The reason I don't do them is because they don't work for me. Nothing is written in stone in the Westside Methods. Its all about bringing up week points. I tried the rep work and it didn't work for me. So I scrapped it. That's not to say that it won't work for you. Find the ME exercises that work and stick to them.
Good Luck
The reason I don't do them is because they don't work for me. Nothing is written in stone in the Westside Methods. Its all about bringing up week points. I tried the rep work and it didn't work for me. So I scrapped it. That's not to say that it won't work for you. Find the ME exercises that work and stick to them.
Good Luck
Man Hannibal -- you hit it right on the head. Beat the shit out o fthe weak muscles and nothing is written in stone. Most of wsb doesn't dl in the gym, or if they do it is light, but I have to or I forget how to pull. I will take about 5 wuick pulls with 425'ish, then as the meet grows closer I take a heavier pull about once every 3 weeks. I don't even go to my opener -- I may go to 585 or 605 but no higher.
I have a question. I get stuck at the bottom on squats. I go about 2-4" below parallel on box day but my max has not moved in months. What excercise would hit the lower portion of the squat? For the bench, I also have not moved for some time. I get stuck in the middle. On ME day I do close grip stuff mostly. Do you have any ideas?
Zombie
FIrst off you are using too low of a box. Get it at parallel or 1 inch below. You will end up losing your arch and falling on the box. Save the extra low box for your max effort days. You need to learn the right depth -- not too low or too high. If you are getting stuck on the box bump your ab work and hit the glutes and hammies hard. If your abs are strong then you are not using them right. You really need to learn how to take air into your stomach. Dave tate taught me this to learn how to take air in -- stand in front of a mirror and take in a deep breath -- if your shoulders are moving up and down then you're not getting air into your stomach.
One more thing -- check your form. If your form sucks and you are falling onthe box hen start with one abv parallel and gradaully bring it to the correct depth.
Glad I can help in anyway. I had to learn this shit the hard way.
FIrst off you are using too low of a box. Get it at parallel or 1 inch below. You will end up losing your arch and falling on the box. Save the extra low box for your max effort days. You need to learn the right depth -- not too low or too high. If you are getting stuck on the box bump your ab work and hit the glutes and hammies hard. If your abs are strong then you are not using them right. You really need to learn how to take air into your stomach. Dave tate taught me this to learn how to take air in -- stand in front of a mirror and take in a deep breath -- if your shoulders are moving up and down then you're not getting air into your stomach.
One more thing -- check your form. If your form sucks and you are falling onthe box hen start with one abv parallel and gradaully bring it to the correct depth.
Glad I can help in anyway. I had to learn this shit the hard way.
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