Here are some videos below, examples of how dangerous benching can be. Benching can even be risky with a spotter too. Bench presses are not toys, kids.

Kev

When I work out at the Greenwich Y and you see a bunch of guys doing bench presses without a spotter, a staff member who works at the Y will go around asking if they need a spotter. Guess what? Many of the guys refuse to get a spotter. This leaves me scratching my head a lot. This is very popular at the Y. Guys benching without a spotter.

Why do guys think they can bench without a spotter? I see them lifting heavy weights by themselves with no one behind them to watch. Sometimes I even see them have trouble putting the bar back up when they are done.

I tell ya right now everyone. When you put that bar back up when done benching, if you lose control of the bar, you’re going to drop the bar on your fuckin’ neck. Guys think they know what they are doing and they think they are doing it carefully.

Accidents can happen anytime doing benching by yourself. I just can’t wait for the day a 911 call happens at the Greenwich Y and an ambulance will be taking some dude away because he didn’t have a spotter. The bench maybe a great exercise for the chest, but very DANGEROUS doing it by yourself.

Many people have gotten injured, even paralyzed from the neck down or even death from benching accidents. I love how guys don’t think these things will happen. I’m not sure why guys at the Y refuse a spotter.

I’ll probably give up benching for a while again ’cause I found better chest workouts. There are better chest workouts out there, you don’t really need to bench if you don’t want to. It’s not really an important exercise to do.

Dumbbell flies are amazing, they work your chest better than the bench, in my opinion. So does the cable cross overs.

Kev

There’s this certain other blog that talks health and fitness and he says he wants three different things to be worked on more.

Here’s what he said:

*Abs:a pretty common problem area for men AND women. I have some some decent muscles here, but they are buried beneath a bit of fat still. Plus my lower back problems don’t help.

Brock says: Only way to get abs is burn the fat that’s covering it! Good nutrition and cardio, man! That’s how I got visible abs. Eat strictly healthy meals on a weekly basis and do plenty of cardio, you’ll lose the fat in no time. Gotta lose the bodyfat in order for it to show. I believe when you get down to 7% – 14% bodyfat, the abs will start showing. You won’t get abs, doing ab exercises alone. Many men and women have that problem because they waste more time doing ab exercises instead of eating right and cardio.

*Chest: still got some good old “man boobs” going on. If I had a bench press and could do some good old decline presses, this would firm right up. However, since I don’t, I need to find an answer elsewhere.

Brock says: If you don’t have a bench press, you don’t need one! There are plenty of ways to improve your chest. Just get a cheap small set of dumbbells and you can do dumbbell presses on your floor at home or do dumbbell flies for chest. Plus, push ups is an important exercise that will beef up your chest. Decline presses will just work your lower chest. If you want to improve your chest,  you need workouts that will work your entire chest overall.

*Arms: more particularly forearms. Even more specifically, I want to work on my gripping power.

Brock says: You can do forearm workouts with just regular dumbbells, I know a few of them. Maybe I will make a video on that soon. Just a word of advice, you don’t want to do forearms workouts all the time. All the arm workouts you do, are working your forearms anyway, so no need to worry about forearm exercises. If you do too many arm workouts along with the forearm stuff, that would be over training your arms and your forearms would look like Popeye The Sailor Man. I do forearm workouts on dumbbells once in a while, but it’s not good to do those all the time like I said.

You just need to ditch P90x, which is a waste of money.

Kev

When it comes to meals and clean eating, many fitness people make the mistake that they must eat a high protein diet only. Ignoring all the other healthy meals that you need. This is a bad idea and not recommended. It’s very dangerous to have a protein only diet. If you eat protein only, there can be some very dangerous side effects like bad odor and bad breath. It can also damage your kidneys and liver. They can increase high blood fat levels, and you can get all kinds of diseases in the future. Plus, worst of all, you could actually lose muscle, and not make gains.

Every meal, I’ll have healthy carbs and fiber. You need your whole wheats, fruits and vegetables for a lot of reasons. Make sure the carbs are healthy. Even if your meals may have more carbs than protein, still high carbs meals have useful protein that you need. You need your carbs and fiber to help get muscle gains. If you want to make a sandwich for lunch or toast for breakfast, make sure the bread is Natural Whole Wheat and for Oatmeal, the usual Quaker Oats – Whole Wheat Natural is good too.

I mix all the healthy meals into one. Protein, carbs, and fiber. Having  a protein only diet, will only give you some future health risks. If you mix it up, you’ll be healthy and get the good results that you want in fitness.

Kev

Good form in workouts is very important. If you do them wrong all the time, what’s going to happen? Yes, that’s right. You’re gonna get injured. Even if you don’t get injured, if you do dumbbell curls wrong, you could be working out a different body part instead of your biceps.

You see people in public gyms doing work outs in bad form all the time. It happens. I’m not saying everyone does workouts in bad form. I see some people at public gyms do workouts in fantastic form, but that’s probably because they have years of experience working out, so they know what they are doing.

So for the people who do workouts in bad form, why do you see so many people do workouts in bad form? I can think of a few answers. 1) They are probably new to the bodybuilding & fitness world 2) They don’t bother asking other people if he/she is doing the workout right 3) They don’t do research on the workout before doing them 4) Some people think they can go in a public gym and do things how they want to do them.

Yes, I’m kind of new to the bodybuilding & fitness world as it has been like, 2 years I’ve been doing it now? I still know what I’m doing. Before I do every workout, I make sure I do everything right and correctly, in perfect form. I’ll either ask someone else with a lot of experience  to make sure I’m doing it right, or I’ll look up the workout online.

You can practice doing workouts in good form without using barbells and weights at home everyday. For example, you can pretend you’re doing dumbbell curls even if you don’t have a dumbbell, use a mirror and watch your arm movements. Want to bench press in good form? Practice that at home on the floor, you don’t need a barbell at home, just pretend you have an invisible one. That’s how you practice good form. You can pretend with invisible weights at home with all workouts.You can practice invisible weights at the public gym using the mirrors they have there just to make sure you’re doing it right.

Another option, have a gym manager or an employee to teach you if you have questions. That’s what they work there for, to help you. So don’t be afraid to ask them to teach you things. If you do workouts in good form all the time, you won’t get injured  and you’ll get great results out of the workout.

Like I said, I make sure I do everything right. You can tell, since I’ve made my home workout videos, the “dumbbell curls” and Tricep workout videos I did. I’ll try to make more workout lesson videos. They are fun to make.

Kev

The secret to lowering the body fat is two simple things, good nutrition and plenty of cardio. The secret to getting visible abs is eat 5-6 small meals a day. Yes, “small”. It’s still okay to have a large meal for dinner but don’t over eat. The small meals, have a high protein and healthy carbs and a mix of fiber to go along with it. Eat more fruits and vegetables. Like I keep saying the best fat burners are hot green tea and the best fruit to eat is bananas or grapefruit. For dairy products only eat non-fat stuff, and only eat lowfat yogurt or cottage cheese. Stay away from sugars completely and make sure all your meals are very low in calories. Stay away from fatty and fried stuff.

I’ll repeat myself it’s okay to cheat on the weekends only and eat what you want, but make sure cheat meals are for one or two days only. It helps to eat junk food all you want on weekends and burn it off during the week, this trick helps also. Like I keep saying, what I do for cheat meals is have a small pizza, Chinese food or eat out at other restaurants.

Most importantly of all, do plenty of cardio. You don’t have to do cardio every single day. All I need is cardio every other day and will do about 20-40 minutes. When the summer comes, I’ll do cardio every day.

A lot of people want the six pack, but they fail at getting it. Probably because they spend too much time doing ab exercises, and not eating well, ignoring cardio. Plus, people don’t get enough motivation to reach their six pack dreams.

Getting a six pack is not that hard, pretty easy to do. Just gotta change your lifestyle and get motivated.

When my goal is to get in shape, get a six pack and muscular body all around, I’ve been laughed at and have been called delusional. I proved people wrong that I could actually do it. I didn’t have a personal trainer for any of this. Did it all myself.

Kev

When you’re into fitness and bodybuilding, photos are the most important thing. Why? Because a lot of people can’t tell how good they look. That’s why everyone posts shirtless pics of themselves and post them online to get feedback.

For example, I posted my latest progress pic in facebook, and somebody just said, I have the six pack, a full visible washboard successfully. I’m, like, “Wow, okay, cool”. I can’t tell how I look either. When you get positive responses to your photos, that’s when you know you’re going somewhere.

I’m glad I have the full washboard now. Summer it’s on it’s way. I need to beef up my chest some more so I can have the full physique in prepared for summer. I’m working on my chest the best I can.

Can’t wait to show off my physique more in the Spring/Summer in public, gonna be fun.

Kev

Scooby just uploaded this video, and I’m surprised that I actually agree with it. When you get into bodybuilding, all bodybuilders immediately think they need to drink protein shakes, whey protein or any supplement. Bodybuilders think protein drinks of any kind will build them muscle quicker. Well it doesn’t really, that’s what the advertisements want you to believe.

There are a lot of dangerous chemicals in these things that they could mess up your kidneys or liver. They aren’t healthy as the ads claim. Plus, they’ll make you fat because of calories.

When I first started bodybuilding, I used to think it’s important to drink whey protein or shakes, but I don’t agree with it anymore. You can get the body of your dreams by taking in protein with real food. That’s what I’ve been doing lately. Getting my protein from real meals. That’s the way to go.

Plus, another reason to stop drinking protein drinks is because they are over priced. Every time you run out of the stuff, it’ll force you to buy more. It certainly got too expensive for me. Eating clean is the way to build muscle faster.

Kev

The pic above is an old pic, like maybe 4 or 5 months ago.

Just took this one a few minutes ago. Notice the difference? The pecs are getting a little bigger like I said, so yeah, I’m doing good. Body fat has also gotten a little lower too, seeing more abs.

Kev

Yes, I’ll admit, that I still continue to watch Scooby’s videos, read posts on his facebook and his blog, all that stuff. Why? I don’t know why. Maybe for laughs, I guess. Scooby is the wrong person to go asking for fitness advice from. Why? If you ask him what are the best workouts to do for a certain body part or nutritional advice, all he’s going to do is come back with a negative response, thinking he’s, Mr. Know It All. He’s got that Mr. Know It All, attitude, thinking he’s better than you and he thinks he’s “right” all the time.

That squat video he just put out there is the perfect example of what I’m talking about. Everyone loves to do squats and he just bashed a popular workout that everyone loves. He’s going to keep going with that negativity. I don’t know why fans keep going after him like he some kind of fitness hero. He’s not. He’s a fraud and a phony. Just my opinion.

He doesn’t treat his fans and supporters, very good, in my opinion, and they all don’t realize it. People ask him about supplements and all that stuff, he’ll shoot all that down too.

The online world isn’t a place for fitness advice ’cause every fitness trainer online, have their own teaching method. Everyone is different. If you need fitness advice, learn locally, don’t do it online. I get my fitness information from books & magazines. I don’t go to Scooby or Scott Herman or any online fitness guru. I also get my fitness advice from other experienced fitness people around my area at local gyms, that’s a good start too. You can’t trust online trainers. You can’t believe everything they say. Online fitness guru’s are just out there to promote themselves.

Kev