How to do it right? GS - BSB

[WantFit]

I need help how to do it right for GS - BSB.

I have been doing this for two weeks now. But did not feel anything hit on the right spot, Back, Shoulder. Dumbbells row reverse exercises, I used barbell 40lbs instead of db 20lbs, I felt nothing in my back. Only at the end, I felt a little bit hit on my lower back. Band T-back squeez, I felt more in my chest and my upper arms, not the back. For bb pull over, I felt in my triceps.

In shoulder part, band rear delt raise, again, I felt all in my chest, the areas right next to arm pits. What did I do wrong? What are the right way to do these workouts?

Thanks

WantFit

"Become the change you want to see in the world. Live as if you were to die tomorrow. Learn as if you were to live forever." - Mahatma Gandhi

 

[kathryn]

Hmm...sounds like you are perhaps tensing muscles that should be more relaxed, and not able to focus on muscles that should be working. Try doing the moves with no weights or very light weights, and concentrate on squeezing and lifting with the targeted muscles. If you are doing the move correctly, you should be able to 'get your mind in the muscle' even without weights. (ie: I can feel a strong squeeze in my upper back when I try the Band T-back squeeze with no band or weights). Then remember what that feels like and transfer it to the weighted move. Start to squeeze that muscle before the weight begins to move.

Another thought: you may be lifting heavier than you should at this point, and using other muscles to help move the weight?

 

[queenmaynie]

ITA with Kathryn. It sounds like you should first do the moves with very light weight to get used to the movement and so that you are not using the assisting muscles as your primary movers. Also, and I tell this to my clients, you must put your mind to the muscle you are working. So, when you are doing pull overs, you have to really think about your lats. You may feel it a bit in the triceps, but you won't as much if you think about squeezing the lats, and blow out hard when coming back up. Also, be sure to keep your elbows slightly bent and very steady. One thing my clients like to do to cheat is to move their elbows to get them there and I always catch them and make them keep steady. Again, with the band, you may have too much tension right now, so ease up and think about squeezing your mid-upper back muscles, squeeze your shoulder blades together and blow out when you do that. Again, breathing out when you contract the muscle during any exercise will also help you do the move correctly. It will ease up n some of the momentum that it sounds like you may be using. So, every time and for every rep. where you are in the contraction phase ( e.g. the upward motion of a bicep curl, upward in shoulder presses, and upward in your pull overs, etc.) blow out!
Don't be afraid to go very light to get better at doing the moves right. You will get more out of it then going too heavy and doing it wrong. You just won't get the results you are looking for if you continue that way! It takes about 6-8 weeks for your brain to begin to do these things with less though behind it, and about 3 months to do them automatically. Even then, you still need to remind yourself about good form every so often!

HTH! Good luck!

 

[WantFit]

Thanks, Kathryn & Vicki.

I would try the techniques you mentioned to imagine working in the back and shoulder muscle groups. I will try the light weight next time to see how it works.

Thanks

WantFit

"Become the change you want to see in the world. Live as if you were to die tomorrow. Learn as if you were to live forever." - Mahatma Gandhi