The Workout Thread
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Wed Jan 16, 2013 12:03 pm
#30718Chisa wrote:good lord Shadow, you're doing WAY too much and WAY too many curls
you don't need half of those exercises
It works to different parts of the muscles.
Upper and lower.
It's not a lot actually.
Hammer Curls works the lower part of the biceps. (I think, if not then it's the upper. lol)
Wed Jan 16, 2013 12:07 pm
#30719- ChisaGod Of Boobs
- Location : Boston, MA
in my opinion, and that of a lot of materials I've read from people/coaches, curls are something to be added to the end of a routine, not the focus
low rep (5-8 ), multiple set (5-7) HEAVY rows, along with pull ups and/or lat pull downs will annhililate your arms and result in tremendous strength gains, especially at your age
you could easily save yourself a lot of time and energy
Check out Bodybuilding.com, like Kaz said, they'll get you sorted out in a hurry
Compound exercises, look into them
low rep (5-8 ), multiple set (5-7) HEAVY rows, along with pull ups and/or lat pull downs will annhililate your arms and result in tremendous strength gains, especially at your age
you could easily save yourself a lot of time and energy
Check out Bodybuilding.com, like Kaz said, they'll get you sorted out in a hurry
Compound exercises, look into them
Wed Jan 16, 2013 12:12 pm
#30721I'm checking it out as we speak.
But It's only 3 sets of biceps and triceps.
Hammer Curls actually does the forearms. lol No wonder I got veins there.
With the Progressive sets you usually start off light and get heavy and back to light.
15 - 30lbs, 12 - 40lbs, 8 - 50lbs, 8 - 50lbs, 12 - 40lbs, 15 - 30lbs
Like that. It works but I might have to change it up soon.
I need a decline bench.
But It's only 3 sets of biceps and triceps.
Hammer Curls actually does the forearms. lol No wonder I got veins there.
With the Progressive sets you usually start off light and get heavy and back to light.
15 - 30lbs, 12 - 40lbs, 8 - 50lbs, 8 - 50lbs, 12 - 40lbs, 15 - 30lbs
Like that. It works but I might have to change it up soon.
I need a decline bench.
Wed Jan 16, 2013 1:15 pm
#30728- Kaz--MoneyMember
- Location : Calgary, AB, Canada
Just took a quick glance shades....
I'd try to work like muscle with like muscle.
For example, you go tri / bi / tri / bi etc on arm day.
Go Bi, Bi, Bi, then Tri, Tri, Tri.
Unless you are going rapidfire from bi to tri, you don't want to give too much rest between sets.
Let's say a dumbell bi alternating curl workout of 12 reps takes 40 seconds (picking up weights, doing 12 reps on each arm, putting down weights). Then you go and get rolling on a tri set. Ideally, I find keeping rest to under m minute works best. If the whole tricep ordeal takes 3 minutes (maybe, setting up plates, etc), then you've done a disservice to your bi routine.
Same applies accross muscle groups.
60 seconds can give best response for muscle building
90-120 seconds can give oxygen a chance to saturate the muscles before continuation.
2-3 minutes provides ample recovery time, allowing you to feel your strength is back to normal.
I'd try to work like muscle with like muscle.
For example, you go tri / bi / tri / bi etc on arm day.
Go Bi, Bi, Bi, then Tri, Tri, Tri.
Unless you are going rapidfire from bi to tri, you don't want to give too much rest between sets.
Let's say a dumbell bi alternating curl workout of 12 reps takes 40 seconds (picking up weights, doing 12 reps on each arm, putting down weights). Then you go and get rolling on a tri set. Ideally, I find keeping rest to under m minute works best. If the whole tricep ordeal takes 3 minutes (maybe, setting up plates, etc), then you've done a disservice to your bi routine.
Same applies accross muscle groups.
60 seconds can give best response for muscle building
90-120 seconds can give oxygen a chance to saturate the muscles before continuation.
2-3 minutes provides ample recovery time, allowing you to feel your strength is back to normal.
Wed Jan 16, 2013 1:58 pm
#30743Wed Jan 16, 2013 3:00 pm
#30751- moosedawg06Member
- Location : Georgia
Heavy weight/low rep for bulk, opposite for lean. That is a shit ton of curls. Surprised you're able to beat it.
Wed Jan 16, 2013 3:31 pm
#30767Wed Jan 16, 2013 3:37 pm
#30769- Kaz--MoneyMember
- Location : Calgary, AB, Canada
Don't try to overtrain the weak / smaller one.
Under train the other one. So, if you do dumbell curls with, say, 40lbs for 12, do 8 with the stronger arm and run the other 4 out with the other arm.
Same with Tri's.
This is where the virtues of independent training comes in handy. Bench press with a bar vs with dumbells, your weaker side gets compensation from the stronger side, and thus, strengthens the stronger side. The weaker side never has a chance to catch up.
over training the weaker or smaller side ends up having you overtrain, which is bad.
Drop reps down on strong side, do normal reps on side needing improvement.
Under train the other one. So, if you do dumbell curls with, say, 40lbs for 12, do 8 with the stronger arm and run the other 4 out with the other arm.
Same with Tri's.
This is where the virtues of independent training comes in handy. Bench press with a bar vs with dumbells, your weaker side gets compensation from the stronger side, and thus, strengthens the stronger side. The weaker side never has a chance to catch up.
over training the weaker or smaller side ends up having you overtrain, which is bad.
Drop reps down on strong side, do normal reps on side needing improvement.
Wed Jan 16, 2013 3:58 pm
#30770Kaz--Money wrote:Don't try to overtrain the weak / smaller one.
Under train the other one. So, if you do dumbell curls with, say, 40lbs for 12, do 8 with the stronger arm and run the other 4 out with the other arm.
Same with Tri's.
This is where the virtues of independent training comes in handy. Bench press with a bar vs with dumbells, your weaker side gets compensation from the stronger side, and thus, strengthens the stronger side. The weaker side never has a chance to catch up.
over training the weaker or smaller side ends up having you overtrain, which is bad.
Drop reps down on strong side, do normal reps on side needing improvement.
Might give this a go.
Left side is strong but doesn't show anything.
So doing more reps on left arm and less on right. Got it. Thank you sir.
Thing with my triceps. My right triceps feels the burn before my left.
Wed Jan 16, 2013 4:01 pm
#30771- ChisaGod Of Boobs
- Location : Boston, MA
With all the chest exercises you do on Monday, I think you'd be better off switching your arms day to Thursday or Friday due to not giving your Triceps time to recover after getting blasted on Monday
Wed Jan 16, 2013 5:11 pm
#30777- Kaz--MoneyMember
- Location : Calgary, AB, Canada
...and do try using dumbells over the bar, anytime possible.
It allows each side to do it's own work...
It allows each side to do it's own work...
Wed Jan 16, 2013 5:18 pm
#30778- ChisaGod Of Boobs
- Location : Boston, MA
I usually split up barbell and dumbbell, flat bench press is bar, incline press and flys were dbs, dips obviously exempt
Wed Jan 16, 2013 5:26 pm
#30783- Kaz--MoneyMember
- Location : Calgary, AB, Canada
Pussy.
2 armed dips are for pussies.
Pussy.
2 armed dips are for pussies.
Pussy.
Wed Jan 16, 2013 6:04 pm
#30789Chisa wrote:With all the chest exercises you do on Monday, I think you'd be better off switching your arms day to Thursday or Friday due to not giving your Triceps time to recover after getting blasted on Monday
Triceps doesn't burn when I do chest. So on arms day it doesn't hurt.
Kaz, I do barbell and dumbbell.
I feel like I get more out of the dumbbell than I do with barbell.
Wed Jan 16, 2013 10:37 pm
#30841- OtisSupreme Overlord
- Location : Texas
just finished shoulder day.
dumbbell shoulder press 4x12/10/8/10 with 55/60/65/50
upright rows 4x12/10/8/10 with 70/90/100/70
lateral raises 3x10 w/25s
front raises 3x12 w/20s
dumbbell shrugs 3x20/15/10 with 65/75/85
dumbbell shoulder press 4x12/10/8/10 with 55/60/65/50
upright rows 4x12/10/8/10 with 70/90/100/70
lateral raises 3x10 w/25s
front raises 3x12 w/20s
dumbbell shrugs 3x20/15/10 with 65/75/85
Wed Jan 16, 2013 11:23 pm
#30852- CorvadeMember
otis, may i recommend some rear delt work.
Dont wanna get dat dere hunch back.
Dont wanna get dat dere hunch back.
Wed Jan 16, 2013 11:26 pm
#30853- OtisSupreme Overlord
- Location : Texas
Corvade wrote:otis, may i recommend some rear delt work.
Dont wanna get dat dere hunch back.
rear delts get worked on back day.
Thu Jan 17, 2013 1:01 am
#30864- AlphaI like Pink
Them 20 never seem to end. 1st set is good, after that they on fire by 8
Thu Jan 17, 2013 1:44 am
#30865- OtisSupreme Overlord
- Location : Texas
Alpha wrote:Them 20 never seem to end. 1st set is good, after that they on fire by 8
honestly my grip goes before my traps do. i need to get some grip wraps.
Thu Jan 17, 2013 7:56 am
#30870- AlphaI like Pink
That's free forearm workout. If you want to see how many more you can stretch out, wrap a face towel around the handles. Keeps your hands dry a few reps longer so your fingers aren't doing all the work.
Thu Jan 17, 2013 9:16 am
#30886- Kaz--MoneyMember
- Location : Calgary, AB, Canada
I'd usually start out without wraps...then when weight made it too hard to hold, I'd switch to wraps.
300+ lbs is hella hard to hold, and it ends up being about holding on more than working the traps. usually made it to 250 or so without, but sht was dodgy going any higher.
300+ lbs is hella hard to hold, and it ends up being about holding on more than working the traps. usually made it to 250 or so without, but sht was dodgy going any higher.
Thu Jan 17, 2013 9:51 am
#30902Thu Jan 17, 2013 11:56 am
#30936- OtisSupreme Overlord
- Location : Texas
Alpha wrote:That's free forearm workout. If you want to see how many more you can stretch out, wrap a face towel around the handles. Keeps your hands dry a few reps longer so your fingers aren't doing all the work.
it wouldnt be so bad but shrugs is my last exercise and my grip is pretty much shot by then.
Thu Jan 17, 2013 12:01 pm
#30937- moosedawg06Member
- Location : Georgia
Most I've dead lifted without straps in 335. Tore a callus on my hand after that. Straps work wonders.
Thu Jan 17, 2013 12:11 pm
#30938- ChisaGod Of Boobs
- Location : Boston, MA
I wear gloves when I deadlift, helps with the callus problem
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