The Workout Thread
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Tue Oct 23, 2012 10:37 am
#22606- ChisaGod Of Boobs
- Location : Boston, MA
my hands are still tired from the chest workout I had on Sunday
they felt great
they felt great
Tue Oct 23, 2012 10:39 am
#22607- AlphaI like Pink
Flat - pushups
Decline - pushups
Incline - pushups
Dumbell bench - pushups
Butterflys - pushups
Easy way to do 100 + and not even realize it.
Decline - pushups
Incline - pushups
Dumbell bench - pushups
Butterflys - pushups
Easy way to do 100 + and not even realize it.
Tue Oct 23, 2012 10:45 am
#22608- ChisaGod Of Boobs
- Location : Boston, MA
at BJJ, we end up doing three types of pushups during warmup
30 traditional
15 where one hand is higher than the other (then 15 of the reverse)
20 wide
I see more change doing pushups than months of bench pressing, but it could be out of sheer volume of work
30 traditional
15 where one hand is higher than the other (then 15 of the reverse)
20 wide
I see more change doing pushups than months of bench pressing, but it could be out of sheer volume of work
Tue Oct 23, 2012 10:52 am
#22610- moosedawg06Member
- Location : Georgia
Muscle Confusion. Tony Horton says so!
Tue Oct 23, 2012 11:04 am
#22613- AlphaI like Pink
Horton hears a Who? Joey screams to save whoville.
Tue Oct 23, 2012 11:07 am
#22615- moosedawg06Member
- Location : Georgia
Tony doesnt need any help saving Whoville.
For those of you who dont know.... this is him. Hes like 53 years old...
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For those of you who dont know.... this is him. Hes like 53 years old...
[You must be registered and logged in to see this image.]
Tue Oct 23, 2012 12:07 pm
#22618Tue Oct 23, 2012 3:53 pm
#22641Tue Oct 23, 2012 5:47 pm
#22646- CorvadeMember
[quote="Otis"][quote="Corvade"]what do you guys do to really feel the bench work your chest? It comes and goes for me.. [/quote]
its actually proven that you will get a more intense workout, get stronger, and get bigger if you lift with a spotter. when you do 8-10 reps on the bench with heavy weight and you have to muster every last bit of your strength to get that last rep up, that's when you will really feel it and really improve.
of course if you dont have a spotter, you are taking a gamble on whether or not you will be able to get it up. [/quote]
so pretty much go to failure every set? and super set with pushups.
its actually proven that you will get a more intense workout, get stronger, and get bigger if you lift with a spotter. when you do 8-10 reps on the bench with heavy weight and you have to muster every last bit of your strength to get that last rep up, that's when you will really feel it and really improve.
of course if you dont have a spotter, you are taking a gamble on whether or not you will be able to get it up. [/quote]
so pretty much go to failure every set? and super set with pushups.
Tue Oct 23, 2012 5:51 pm
#22648- AlphaI like Pink
Probably either or. Absolute failure at the point you can't lift and the spotter has to finish the rep... you don't want to jump on pushups without a 30 second refuel of ATP levels. Get your muscles back ready to push.
Supersetting is more of speed and shock routine. Very limited breaks, muscles are constantly working. If you go to failure and jump on pushups, the next set you'll probably just drop the bar on yourself.
Supersetting is more of speed and shock routine. Very limited breaks, muscles are constantly working. If you go to failure and jump on pushups, the next set you'll probably just drop the bar on yourself.
Tue Oct 23, 2012 5:53 pm
#22649- CorvadeMember
When my bench is 185x5, im thinking of doing chest/tris/shoulders, Back/bis/, legs/abs and doing that 2x a week with low-moderate volume.
For chest, I'm thinking 4 sets Incline 8-12 reps, 4 sets regular bench 6-8, and 2 sets of dips.
How do I make this more intense to feel the burn? Go to failure every set on every exercise , wait 30- seconds and do pushups after?
For chest, I'm thinking 4 sets Incline 8-12 reps, 4 sets regular bench 6-8, and 2 sets of dips.
How do I make this more intense to feel the burn? Go to failure every set on every exercise , wait 30- seconds and do pushups after?
Tue Oct 23, 2012 6:00 pm
#22650- OtisSupreme Overlord
- Location : Texas
Corvade wrote:
so pretty much go to failure every set? and super set with pushups.
you wanna tailor your sets and weights to where you can barely get that last rep up. if lifting for size, you should be doing sets of 12 but many folks vary their rep count inversely with their weight amount.
i.e. sets of 12/10/8 with 155/165/175lbs
if you can barely get the last rep of your first set, you need to take some weight off the bar, otherwise you are gonna ruin yourself for the following sets.
Tue Oct 23, 2012 6:01 pm
#22651- AlphaI like Pink
Lose the bar, get a spotter, and do dumbell bench. The stabalizer muscles come into effect and you're not counter pushing the weight with a stronger arm for support. Both arms have to balance and push at same time. You will find your weaker side in the 1st couple sets.
Start with dumbells, fail but be careful not to drop them on your chest/head. Use flat bar bench as a burnout set after you think your arms are jello. To make it more intense, push with your arms like you're riding a motorcycle and at the peak, curl them and touch your knuckles together to stretch the inside pec. Squeeze this muscle on reps, you should feel it getting tighter.
If you want to continue the burnout, in between sets and rest, flex your pecs and hold it for a 2-3 count.
Start with dumbells, fail but be careful not to drop them on your chest/head. Use flat bar bench as a burnout set after you think your arms are jello. To make it more intense, push with your arms like you're riding a motorcycle and at the peak, curl them and touch your knuckles together to stretch the inside pec. Squeeze this muscle on reps, you should feel it getting tighter.
If you want to continue the burnout, in between sets and rest, flex your pecs and hold it for a 2-3 count.
Tue Oct 23, 2012 6:04 pm
#22652- CorvadeMember
Cool, got it.
So basically do 4 sets of Incline, make sure you are failing on the last set.
Do DB bench to work stabilizers. After very last set Do a burn out with bench.
So basically do 4 sets of Incline, make sure you are failing on the last set.
Do DB bench to work stabilizers. After very last set Do a burn out with bench.
Tue Oct 23, 2012 6:08 pm
#22653- AlphaI like Pink
Flat bench should be your strongest. Incline and decline curve the bottom and fill the top of the pecs.
Also change your hand stance. If you go shoulder width until burn, drop some weight and go 6 inches wider, do the next reps slow and controlled. This will stretch the outter pec to the deltoids on shoulder.
Some odd reason I can rep 10 in decline what I can't get 6 on flat.
Also change your hand stance. If you go shoulder width until burn, drop some weight and go 6 inches wider, do the next reps slow and controlled. This will stretch the outter pec to the deltoids on shoulder.
Some odd reason I can rep 10 in decline what I can't get 6 on flat.
Tue Oct 23, 2012 6:11 pm
#22654- OtisSupreme Overlord
- Location : Texas
the key thing to remember is that everyone is different. what works for me and what works for you will be different. what works for alpha and what works for shadow will be different as well.
the only way to find out what works best for your body is to experiment. you should be changing up your workouts every 2-3 months anyway so take that as a chance to throw in some new exercises and try new things.
the only way to find out what works best for your body is to experiment. you should be changing up your workouts every 2-3 months anyway so take that as a chance to throw in some new exercises and try new things.
Tue Oct 23, 2012 6:33 pm
#22658- Kaz--MoneyMember
- Location : Calgary, AB, Canada
I think if a spotter is unavailable, drop setting is a good, if not better substitute.
Running a good shock and awe campaign on your muscles is good...but don't "always" drop set.
There isn't anything wrong with repping for 10, and barely getting the 9th one up...or the 11th for that matter.
No offense to anyone here, but, at this suuuper amateur level of weight training, the simple fact that you're lifting and not pussing out on the sets or the reps, means you're working toward a goal. You may not maximize growth, but, as Alpha and I have frequently lamented, you miss a month and 6 months of gains become invisible....so scrutinizing over the minutae may not translate into noticable gains.
I actually found that my eating (quality, quantity, timing) changed things more than any other variable. You simply can't grow without enough calories in your body. If you want bulk, deal with carrying a few extra undesirable pounds. The calories are needed. The fat can come off once size has been attained.
Also, and we've been on shadow for this a few times....get in and get out in a decent time frame. 3 hours at the gym means something ain't right....unless you're looking to shred off calories with yoga, cardio and other long ass sht to do. Make a cycle that allows for adequate rest. I enjoyed far more growth by working out less....oddly enough. I was in too many days a month. Never allowed the body to rest and heal the torn muscles. it leads to fatigue and hampers growth.
Find a good-for-you training pattern. Run it for a few weeks, then change it up. I think a varied program is better for you, for both strength and for growth, than trying to micromanage an unchanging training regimen.
Running a good shock and awe campaign on your muscles is good...but don't "always" drop set.
There isn't anything wrong with repping for 10, and barely getting the 9th one up...or the 11th for that matter.
No offense to anyone here, but, at this suuuper amateur level of weight training, the simple fact that you're lifting and not pussing out on the sets or the reps, means you're working toward a goal. You may not maximize growth, but, as Alpha and I have frequently lamented, you miss a month and 6 months of gains become invisible....so scrutinizing over the minutae may not translate into noticable gains.
I actually found that my eating (quality, quantity, timing) changed things more than any other variable. You simply can't grow without enough calories in your body. If you want bulk, deal with carrying a few extra undesirable pounds. The calories are needed. The fat can come off once size has been attained.
Also, and we've been on shadow for this a few times....get in and get out in a decent time frame. 3 hours at the gym means something ain't right....unless you're looking to shred off calories with yoga, cardio and other long ass sht to do. Make a cycle that allows for adequate rest. I enjoyed far more growth by working out less....oddly enough. I was in too many days a month. Never allowed the body to rest and heal the torn muscles. it leads to fatigue and hampers growth.
Find a good-for-you training pattern. Run it for a few weeks, then change it up. I think a varied program is better for you, for both strength and for growth, than trying to micromanage an unchanging training regimen.
Tue Oct 23, 2012 6:42 pm
#22661- OtisSupreme Overlord
- Location : Texas
Kaz--Money wrote:, but, at this suuuper amateur level of weight training,
who the hell you callin amateur son?
i have perfect form
Tue Oct 23, 2012 7:23 pm
#22675Wed Oct 24, 2012 12:26 am
#22702- OtisSupreme Overlord
- Location : Texas
ok so yesterday was arms (bis/tris/forearms) and today my shoulders are sore as shit. my shoulders dont get this sore even after shoulder day, which is tomorrow. what the hell did i do?
Wed Oct 24, 2012 12:37 am
#22704- Kaz--MoneyMember
- Location : Calgary, AB, Canada
From experience Otis? I'd see what they feel like tomorrow, but would probably advise skipping shoulders this time around.
Pressing on, for me, was always a regrettable move.
So not worth wrecking such an important muscle group.
Pressing on, for me, was always a regrettable move.
So not worth wrecking such an important muscle group.
Wed Oct 24, 2012 1:37 am
#22706- OtisSupreme Overlord
- Location : Texas
yeah im gonna skip shoulders tomorrow. they have been getting more sore as the day went on and im pretty sure they wont be ready by tomorrow.
Wed Oct 24, 2012 9:51 am
#22712- Kaz--MoneyMember
- Location : Calgary, AB, Canada
Good call. Something is obviously not right if you're sore following a non-shoulder day. Could be any number of things, but training them, probably won't fix them.
Wed Oct 24, 2012 10:32 am
#22718Wed Oct 24, 2012 10:37 am
#22719- ChisaGod Of Boobs
- Location : Boston, MA
if you're doing a lot of compound exercises for arms (bent over rows, pull ups etc.), shoulders get worked also
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