A few q's for someone with knowledge.

[WantNoFatAssHo!]

1. I have lots of slow twitch muscle fibre. I was thinking of using weight collars on my wrists every day (maybe 6-7lbs) so increase the size of my arms (larger type I fibre diameter). Does this make any sense?

2. I can't keep my back straight during stiff legged deadlifts, and I fear for my back, (I have a naturally really strange back that for some reason isn't able to straighten itself out). What I want is larger hamstrings. What exercise should I do? (e.g. leg curl, but I hear they are not as good as SL-DL's)

3. Is it smart of me to do one set of high reps at the end of each w/o to get loads of pump? It's cool to have pump, and can it help growth? It can't just, can it?

4. This is my current back/bi/shoulder routine, is it any good?
3 sets of chins
3 sets of lat pull down
3 sets of cablw row with the v-handle
2 sets of t-bar row
1 set close grip underhand chins (for the bi's)
3 sets bb military press
3 sets db side lat raise

plus warmup etc.

If you have a good answer to one or more of these (retarded?) q's then please post as I have worked my brain on this a long time.

-Want

 

[Thaibox]

no questions are retarded bro.

I can only offer a decent answer(my opinion anyway) for number 4.

You're back routine is much to complicated. Simplify it with big tough stuff.

Deadlifts
BO rows
Chins

and if you're going to work delts with back, then...

BB Military
uprights
laterals

hit some shrugs also

 

[coolcolj]

 

[WantNoFatAssHo!]

uh? CoolColj, I know you can do better than this... Come on, help a bro out!

 

[bignate73]

1. I have lots of slow twitch muscle fibre. I was thinking of using weight collars on my wrists every day (maybe 6-7lbs) so increase the size of my arms (larger type I fibre diameter). Does this make any sense?

2. I can't keep my back straight during stiff legged deadlifts, and I fear for my back, (I have a naturally really strange back that for some reason isn't able to straighten itself out). What I want is larger hamstrings. What exercise should I do? (e.g. leg curl, but I hear they are not as good as SL-DL's)

3. Is it smart of me to do one set of high reps at the end of each w/o to get loads of pump? It's cool to have pump, and can it help growth? It can't just, can it?

4. This is my current back/bi/shoulder routine, is it any good?
3 sets of chins
3 sets of lat pull down
3 sets of cablw row with the v-handle
2 sets of t-bar row
1 set close grip underhand chins (for the bi's)
3 sets bb military press
3 sets db side lat raise

plus warmup etc.

If you have a good answer to one or more of these (retarded?) q's then please post as I have worked my brain on this a long time.

-Want

1. No. type 1 fibers dont work that way. they have a very short time span when they are active. hence low reps to stimulate them. wearing weights around your wrists will do nothing but stimulate your type 2 fibers and wear on your joints.

2. yes you can, you just dont know how. stick your ass out, LITERALLY. most people cant straighten out their back because they are afraid to stick out their pooper. you gotta think of the position like you are taking a bow. what i tell clients sometimes is stick their ass out like they are trying to lean back over their heels or even....doing a photoshoot for playboy. whatever analogy works. you gotta learn how to arch your back and bend over. thats all there is to it. you cant be structurally that messed up, you just havent learned the right movement pattern. leg curls are fine too.

3.pump sets are fun...but really serve little purpose. usually they mean you did alot of reps at a higher weight.

4. way too much for back. if you are able to do all of that, the intensity is lacking. you should probably shoot for 3 exercises, 4 tops for back. with shoulders, hit the presses, then you can do some raises, side, front rear whatever. but make sure you hit the presses first. you might want to do presses, upright rows and some sort of raise (front, side etc.)

 

[Nonerz]

Re: Re: A few q's for someone with knowledge.

stick your ass out, LITERALLY. most people cant straighten out their back because they are afraid to stick out their pooper.

you gotta learn how to arch your back and bend over.

Nate is an expert at this...teaching how to arch your back and bend over that is!

 

[WantNoFatAssHo!]

Re: Re: A few q's for someone with knowledge.

1. No. type 1 fibers dont work that way. they have a very short time span when they are active. hence low reps to stimulate them. wearing weights around your wrists will do nothing but stimulate your type 2 fibers and wear on your joints.

I am really confused here now, Isn't type 1 fibre slow twitch? So as they can "use" oxygen in making energy?

Oh, and onother thing. Should I focus a lot on trying to get the Sl-DL's right, or use my energy doing leg curls? (I think I know the answer to this one...)

 

[coolcolj]

1. I have lots of slow twitch muscle fibre. I was thinking of using weight collars on my wrists every day (maybe 6-7lbs) so increase the size of my arms (larger type I fibre diameter). Does this make any sense?

2. I can't keep my back straight during stiff legged deadlifts, and I fear for my back, (I have a naturally really strange back that for some reason isn't able to straighten itself out). What I want is larger hamstrings. What exercise should I do? (e.g. leg curl, but I hear they are not as good as SL-DL's)

3. Is it smart of me to do one set of high reps at the end of each w/o to get loads of pump? It's cool to have pump, and can it help growth? It can't just, can it?

4. This is my current back/bi/shoulder routine, is it any good?
3 sets of chins
3 sets of lat pull down
3 sets of cablw row with the v-handle
2 sets of t-bar row
1 set close grip underhand chins (for the bi's)
3 sets bb military press
3 sets db side lat raise

plus warmup etc.

If you have a good answer to one or more of these (retarded?) q's then please post as I have worked my brain on this a long time.

-Want

1) no, tensions is too low. Stick with weights, do higher reps.

2) http://testosterone.net/nation_articles/237pain.jsp

3) Only pumps with a decent amount of weight will create growth.

4) If you doing chins, why do pulldowns? Just do shoulder width chins, this will hit both lats and biceps

can the laterals and do slightly wider than shoulder width grip upright rows to your sternum, keep the bar very close to your body. WIll amke your medial and posterior delts, plus traps grow like you can believe

 

[WantNoFatAssHo!]

Ok, so far I'm gonna have another go at the SL-DL's and throw in some BB Rowing on my back day.

And i'm probably gonna dump the weight collar idea, however, some top sports people here in scandinavia still walk around with those (mostly for the legs), so I am still not 100% on this.

 

[bignate73]

caught me slipping...yes type 1 are slow twitch.

here is the bad news....they dont hypertrophy (grow larger) much...so wearing wrist weights is like overfeeding a toy poodle...it wont get much bigger. stick to heavy basics in the lower rep range for size on your arms.