Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routine

[ceo]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Holy shite.. I would feel like a totall pussy using those...Except...Frankly...That is just awesome. The reason I hurt my shoulder was trying to get the 90s up on my shoulder before laying back. I twisted myself a little getting the second one up and laid back my left hand dipped a little too far and I strained it holding the weight up.

Lay back Piss everyone off waiting for a bench press and just enjoy the reps. Re rack your dumbells and get ready to roll for another set!!

ps the question about excersizes added to the 5x5 per routine question..totally bypassed lol. I'd like to get madcow in on this. I am trying to stick strictly to the post. But that would end up leaving me short in some area's that I am weaker. (back and shoulders) Doing squats AND deadlifts just wipes me out..Anyone else feel this way?

Fuck people waiting! What's the difference between them hogging the bench doing barbell presses or you doing sets of DB presses? Not a damn thing! They probably can't even do the 100 lb DB's either, so fuck em! I would use them in the Smith machine then. My gym has 3 smiths and though people looove to use those fuckers, you can usually find one open at some point.

I didn't see the question, I just saw some statements. madcow doesn't post here anymore, but there's still a few 5x5 experts. They would tell you to do it as it is. I know for us tall guys, squatting 3 times a week can be hell on the lower back, especially squatting and deading on the same day. When I did 5x5, I did the cybex leg press instead of squats on my DL'ing day. You could also try front squats or hacks. I think you'd be ok doing that.

 

[SaiBoT]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

and hats why you're a beast!

I want more MORE, MUCH MORE

 

[SouthernLord]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I am about to give the 5x5 a run. I am going to start in January. I should be able to cruise and hit one last blast before I start. I plan on doing the 5x5 for 18 weeks, but possibly 27 weeks. That will be the first half of the year, then DC the second half. I feel by really focusing on the core lifts for part of the year, that my gains will be that much better when I switch back to DC. I am a powerlifter at heart and I really can't wait to get back to the raw basics of the 5x5. Here is my plan Red. Maybe this will give you some ideas. If I go 27 weeks it will actually be 30 weeks. Six weeks 5x5 and three weeks 3x3 with one week completely off. This is one training cycle. I will more than likely do 3 cycles of this.

Day 1
Squat 5x5 (same weight)
Bench 5x5 (same weight)
JS Row 5x5 (same weight)

Day 2
Squat 5x5 (20% less than Day 1)
OHP 5x5 (same weight)
DL 5x5 (same weight)
Chins 5x5 (weighted)

Day 3
Squat 5x5 (ramp up to new 5RM)
bench 5x5 (ramp up to new 5RM)
JS Row 5x5

I am going to include some accessory work in this program.

(A) BB curls or DB Curls 2-3 sets of 8-15, Reverse BB curls or Pinwheel curls 1 set of 12-20, Abs, hypers
(B) Incline tri extensions or lying tri extensions 2-3 sets of 8-15, LP calves or standing calve rest paused for 25-30 reps

I will start slow with the accessory work. I will add it in slowly. The most important part of the program is the actual squats, presses, and deads. If these suffer because of the accessory work, then it will go. I am going to alternate between (A) and (B), and both of the bis, forearm and tris exercises. So it looks like....

Day 1 (A)
Day 2 (B)
Day 3 (A2)
Day 4 (B2)
Day 5 (A)
Day 6 (B)
Day 7 etc

I plan on including the DC x-stretches during this training phase. I also plan on consuming mass quantities of food. I would like to gain 10-15 pounds of LBM during this time.

 

[SouthernLord]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I am about to give the 5x5 a run. I am going to start in January. I should be able to cruise and hit one last blast before I start. I plan on doing the 5x5 for 18 weeks, but possibly 27 weeks. That will be the first half of the year, then DC the second half. I feel by really focusing on the core lifts for part of the year, that my gains will be that much better when I switch back to DC. I am a powerlifter at heart and I really can't wait to get back to the raw basics of the 5x5. Here is my plan Red. Maybe this will give you some ideas. If I go 27 weeks it will actually be 30 weeks. Six weeks 5x5 and three weeks 3x3 with one week completely off. This is one training cycle. I will more than likely do 3 cycles of this.

Day 1
Squat 5x5 (same weight)
Bench 5x5 (same weight)
JS Row 5x5 (same weight)

Day 2
Squat 5x5 (20% less than Day 1)
OHP 5x5 (same weight)
DL 5x5 (same weight)
Chins 5x5 (weighted)

Day 3
Squat 5x5 (ramp up to new 5RM)
bench 5x5 (ramp up to new 5RM)
JS Row 5x5

I am going to include some accessory work in this program.

(A) BB curls or DB Curls 2-3 sets of 8-15, Reverse BB curls or Pinwheel curls 1 set of 12-20, Abs, hypers
(B) Incline tri extensions or lying tri extensions 2-3 sets of 8-15, LP calves or standing calve rest paused for 25-30 reps

I will start slow with the accessory work. I will add it in slowly. The most important part of the program is the actual squats, presses, and deads. If these suffer because of the accessory work, then it will go. I am going to alternate between (A) and (B), and both of the bis, forearm and tris exercises. So it looks like....

Day 1 (A)
Day 2 (B)
Day 3 (A2)
Day 4 (B2)
Day 5 (A)
Day 6 (B)
Day 7 etc

I plan on including the DC x-stretches during this training phase. I also plan on consuming mass quantities of food. I would like to gain 10-15 pounds of LBM during this time.

This could all change by January btw....

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

actually that's really close to what I want to do. Almost exactly what I was thinking so I might have ta steel from you. There's alot of the stretching I am adding in now. Just for increased muscle strength...I know sounds strange but it works for me. JS Row?

 

[SouthernLord]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

actually that's really close to what I want to do. Almost exactly what I was thinking so I might have ta steel from you. There's alot of the stretching I am adding in now. Just for increased muscle strength...I know sounds strange but it works for me. JS Row?

This is a good example of a pendlay/JS row. The weight deloads between every rep, your hips stay (some what) stationary, and your back stays parallel to the floor. This is how I am doing those high reps rows we talked about.

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

OOOH K so barbell rows but from deadweight each time.

You have to drop weight a little bit for that I am guessing? I am finally getting comfortable with the barbell rows I went up to 225 on BB Rows yesterday although that was the last set....I did a little body swing to squeeze it in at the top...did you look at the ronnie coleman back exsersize that pops up with that video? He does barbell rows with 495 lbs......I Think he's deadlifting 700 lbs too....dude....makes me wanna IV suspension into my shit while I'm at the gym lol

I am keeping my back completely parallel and just swinging my shoulders back a little..Guessing that's good form. maybe I should video tape myself doing excersizes. I can really see how that or someone else to spot and watch what your doing is invaluable.

 

[SouthernLord]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

OOOH K so barbell rows but from deadweight each time.

You have to drop weight a little bit for that I am guessing? I am finally getting comfortable with the barbell rows I went up to 225 on BB Rows yesterday although that was the last set....I did a little body swing to squeeze it in at the top...did you look at the ronnie coleman back exsersize that pops up with that video? He does barbell rows with 495 lbs......I Think he's deadlifting 700 lbs too....dude....makes me wanna IV suspension into my shit while I'm at the gym lol

I am keeping my back completely parallel and just swinging my shoulders back a little..Guessing that's good form. maybe I should video tape myself doing excersizes. I can really see how that or someone else to spot and watch what your doing is invaluable.

Yeah bro... Do the rows however you feel like. Rows and DLs are my two strongest lifts. I have never really put much effort into doing JS/Pendelay rows, but i feel they are superior to regular rows. I feel them more in my lats, but just as much in my traps and mid back as regular rows(does that make sense? lol). My weights are significantly lighter with the JS rows, but I will progress fast on them. I plan on besting my standard BB rows 5Rm with the JS rows at the end of this. I think a strict JS row for five with 315 would be sick, but manageable after 6 months of training them.

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I want more MORE, MUCH MORE

don't we all?

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

no I like the idea of the JS rows. I know alot of people like to do the "explosive" weight lifts..meaning swing that shit as far as you can or use your legs to push it halfway up then the rest with your arms. but I think REAL power and mass muscle is thrown on when your using Max effort each rep but you also use STRICT form. Meaning explode off the flor with your JS Rows for instance. Having to come off the floor prevents you from using your muscles like rubber bands and using momentum.

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

damn I killed this shit!!!

So today I am holding myself to what I am posting here so this threads gonna keep growing like it or not.

Car broke down so my ride is being generous and I have to leave when they want to leave

Squats Warmed up with 225x5 then 275x5 315x5 for 3 sets. Last set I was just shit out of energy. I hit 4 the idea of squating down again made me wanna puke.. I racked it..I hate that shit. Last week was the first week I ever touched 315 as a new max so I'm cool and still made progress feeling like someone just pissed fire all over my new puppy. I don't know why just shit for energy for this one.
JS Rows Last week I started 135 this week I started 185x5 then 225x5x3 245x5 My back is weak so I am working heavily on really bombing my lats for thickness. wide is pretty easy to get for me...I think...not positive..Bench press by this point I had nothing left and I was told...your on your last 10 minutes. I did 225 on the smith machine..It felt heavy don't know why..I said screw this if I am going to do bench heavy or light and I gotta crash..I'm going old school. went to the bench loaded 225x5x4 245x4...I wanted to stab myself with a screwdriver when I left.

My diet today has consisted of..one vegetarian sort of bean burrito. Sour Cream and Cheese (small amounts ease up guys geez) and salsa x2 stupid of me but really not toooo shabby I could have done much worse with whats around here. A can of Tuna. protien shake and half of a home made enchilada plate. 3 slices of Turkey breast. I am pretty much assuming that wasn't enough to really maintain...but I am in for another meal now...late at night....pissed off....Going to eat a can of chicken breast. My shake I had 30 minutes before the gym...I really should have posted it in earlier than that by a long shot.

overall My max squat jumped up 20 lbs last week and I added another set to the same weight today. I am happy..I just hate running out of gas.

 

[IncredibleHoss]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

OK. I want to shred my legs. I am not up to bar on legs if i can bench what i squat

but my quads are fucking huge. I want to shred leg, gain vascularity in the legs and i started doing calves daily.

Any advice

 

[SouthernLord]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

OK. I want to shred my legs. I am not up to bar on legs if i can bench what i squat

but my quads are fucking huge. I want to shred leg, gain vascularity in the legs and i started doing calves daily.

Any advice

What is your current split?

Squats are the key. Getting your squat numbers up will do amazing things for your overall physique. This is common knowledge. Also easier said than done. Putting in work now will pay off big time down the road. I would do something like the basic 5x5 and work on getting those squat numbers up. Everyone has a huge bench, but not many people squat 2x BW for reps. Something that will help immediately is fascia stretching. This has worked wonders for my quad definition. After your squats or quad workout hold one of these stretches for 30-90 seconds. These will hurt like hell and you will barely get 30 seconds the first few time. keep doing them though.

This is the one I do....90 seconds each leg...."Yeah Budddyyyyy!!!!"

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Dude that's sado masochistic.....Facial stretching.....I think I saw that on Porntube.....

Ooooh

Fascia...RIGHT

Hey SL what are you eating before workout and how long? I am trying to keep strength up and carbs down....but....I might have to load up a little more in the morning and afternoon or those heavy squat workouts are going to drain the Stuff right out of me. Another excersize I have to try out.

Good news is now that I am working a more balanced full body workout...My lifts are balancing..Squats have gone up 30lbs or so and I am up to 245 on BB Rows. If I could squat double my bodyweight I would be STOKED!!! 500lb squat is no joke I know some of you boys are way past that but I'd be pretty happy.

 

[SouthernLord]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Dude that's sado masochistic.....Facial stretching.....I think I saw that on Porntube.....

Ooooh

Fascia...RIGHT

Hey SL what are you eating before workout and how long? I am trying to keep strength up and carbs down....but....I might have to load up a little more in the morning and afternoon or those heavy squat workouts are going to drain the Stuff right out of me. Another excersize I have to try out.

Good news is now that I am working a more balanced full body workout...My lifts are balancing..Squats have gone up 30lbs or so and I am up to 245 on BB Rows. If I could squat double my bodyweight I would be STOKED!!! 500lb squat is no joke I know some of you boys are way past that but I'd be pretty happy.

I stay low carb, but eat a shit ton of fat. My body loves the high fat intake. About 1.5-2 hours pre workout I have 8-12oz of beef, 1 cup of Broccoli or green beans, and two ounces of Almonds. As I am walking into the gym I am finishing up a WMS shake. 40g WMS, 10g Peptopro or BCAA, 5g Creatine Mono, 30ml Glycerol, and a pinch of sea salt. I have this same shake immediately PWO.

For someone who does not live the high fat lifestyle lol I would recommend a Whey, oats, and ANPB shake an hour or so pre liftoff.

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

SouthernLord, do you have any more extreme stretches, other than that shoulder stretch that you showed me?

I need as many variations of extreme stretching as you can get me.

 

[SouthernLord]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Extreme Stretching Fun!!!


Chest

Quad

Shoulder

Bis (These hurt the worse imo)

Tris

Back (Strap up and flare those lats!)

Hammies

Hammies 2

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Can't see those links SL!

 

[SaiBoT]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Here is a nice link! ImageShack(TM) slideshow

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Here is a nice link! ImageShack(TM) slideshow

The triceps stretch is awesome...thnx for the link bro!

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Are those the stretches ol SL was posting up? I like the shoulder stretch I need a good hip flexor stretch that I can do. something that's more easily controlled. I try to stretch my hip flexors and my back rounds forward


ps..not even an lol outta that...tough crowd

 

[IncredibleHoss]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

My tris are always sharp as if i was doing a fist pump i feel a pain and my front deltoid area can act up on shoulders day.

Any good stretches and solutions.

Im off to hit back/bi right now!!

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

My tris are always sharp as if i was doing a fist pump i feel a pain and my front deltoid area can act up on shoulders day.

Any good stretches and solutions.

Im off to hit back/bi right now!!

Bro, looks in this thread for an extreme shoulders stretch that SL posted in the form of a youtube vid. It works!

 

[ceo]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Bro, looks in this thread for an extreme shoulders stretch that SL posted in the form of a youtube vid. It works!

I swear I posted this link in here once already, but here is info on extreme stretching:

http://www.elitefitness.com/forum/c...ant-fascia-stretching-595445.html#post8172551

I shall paste for those too lazy to click:

Here are some guidelines for extreme stretches from Doggcrapp (training):

Chest
Use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be. On a flat bench, with your chest high and lungs full of air, drop down into the deepest fly you can for the first 10 seconds or so, keeping the dumbells close to your body so you feel the stretch in your chest - NOT your shoulders! Staying in this position, arch your back slightly and try to press your sternum upward. The rest of the 60 seconds, try to concentrate on dropping your elbows farther and farther down (the last 15 seconds are excruciating).

Shoulders
This one is tough to describe. Put a barbell in squat rack shoulder height (or use a smith machine). Face away from it and reach back and grab it palms up (hands on bottom of bar). Walk yourself outward until you are on your heels and the stretch gets painful, then roll your shoulders downward and hold for 60 seconds.

Triceps
Seated on a flat bench with your back up against the barbell, take a dumbbell in your hand behind your head (like in an overhead dumbbell extension). Sink the dumbbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbbell down with the back of your head.

Back
I'll quote DC directly on this one: "Honestly for about 3 years my training partner and I would hang a 100lb dumbbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and it’s way too hard too explain here--just try it and get your feel for it."

Biceps
Just like the position for the shoulder stretch, but hold barbell palms down now (hands on top of bar). Now, either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. Put the bar at a place on the squat rack in which you can kneel at a severe stretch and then try to sink your ass down to touch your feet. If its too easy, put the bar up to the next rung.

Hamstrings
Leg up on a high barbell holding your toe and trying to force your leg straight with your free hand for a very painful 60 seconds.

Quads
Facing a barbell in a power rack about hip high, grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. Then, straighten your arms and lean as far back as you can. 60 seconds and if this one doesn't bring tears to your eyes nothing will. Do this one faithfully and see in 4 weeks if your quads don’t look a lot different than they used to.

Calves
This is straight from Dante too: "My weak body part that I couldn’t get up too par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too). I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and wan to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank God."

Here are all the stretches in a collage:
http://server6.theimagehosting.com/i...tretches66.jpg

Here are all the stretches in a slideshow:
http://img396.imageshack.us/slidesho...465404m2r.smil

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

YEAAH BUDDDY!!!! you Thanks Ceo

 

[ajaygill]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

okay so i'm doing a winter bulk eating like a monster don't really have a set diet. I do eat out alot being in highschool and everything, so i was wondering should i do some cardio to keep the excess fat off, maybe something not to intense like a 2km run twice a week or something?

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Research Cling Cardio good stuff for strength and burning a shit ton of fat.

 

[ajaygill]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

i just did a google search could not find anything

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Great post! thnx bro.

I swear I posted this link in here once already, but here is info on extreme stretching:

http://www.elitefitness.com/forum/c...ant-fascia-stretching-595445.html#post8172551

I shall paste for those too lazy to click:

Here are some guidelines for extreme stretches from Doggcrapp (training):

Chest
Use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be. On a flat bench, with your chest high and lungs full of air, drop down into the deepest fly you can for the first 10 seconds or so, keeping the dumbells close to your body so you feel the stretch in your chest - NOT your shoulders! Staying in this position, arch your back slightly and try to press your sternum upward. The rest of the 60 seconds, try to concentrate on dropping your elbows farther and farther down (the last 15 seconds are excruciating).

Shoulders
This one is tough to describe. Put a barbell in squat rack shoulder height (or use a smith machine). Face away from it and reach back and grab it palms up (hands on bottom of bar). Walk yourself outward until you are on your heels and the stretch gets painful, then roll your shoulders downward and hold for 60 seconds.

Triceps
Seated on a flat bench with your back up against the barbell, take a dumbbell in your hand behind your head (like in an overhead dumbbell extension). Sink the dumbbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbbell down with the back of your head.

Back
I'll quote DC directly on this one: "Honestly for about 3 years my training partner and I would hang a 100lb dumbbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and it’s way too hard too explain here--just try it and get your feel for it."

Biceps
Just like the position for the shoulder stretch, but hold barbell palms down now (hands on top of bar). Now, either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. Put the bar at a place on the squat rack in which you can kneel at a severe stretch and then try to sink your ass down to touch your feet. If its too easy, put the bar up to the next rung.

Hamstrings
Leg up on a high barbell holding your toe and trying to force your leg straight with your free hand for a very painful 60 seconds.

Quads
Facing a barbell in a power rack about hip high, grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. Then, straighten your arms and lean as far back as you can. 60 seconds and if this one doesn't bring tears to your eyes nothing will. Do this one faithfully and see in 4 weeks if your quads don’t look a lot different than they used to.

Calves
This is straight from Dante too: "My weak body part that I couldn’t get up too par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too). I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and wan to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank God."

Here are all the stretches in a collage:
http://server6.theimagehosting.com/i...tretches66.jpg

Here are all the stretches in a slideshow:
http://img396.imageshack.us/slidesho...465404m2r.smil

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Is there anything Alc to be gained by traverse abdominal/stability exercises in terms of aesthetics.

Abs have always been a strong point for me and I never use to train them as a result. However, they look better since i've incorporated a small ab program (crunches; 45 degree side bends). Wondering if stability/traverse ab exericises have any point.

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I think it's on Madcow's site...look up the 5x5 stuff it's in there. Basically light weight. 4 sets of 25 reps? of clean or clean n press. You need to use a fairly light weight as there is only 30 seconds rest between sets. I dont' remember fully it might have been 10 sets. Each rep controlled. Check out the links on Madcow did anyone else find this? Search here to Clean Cardio or Cardio Cleans

 

[SaiBoT]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Is there anything Alc to be gained by traverse abdominal/stability exercises in terms of aesthetics.

Abs have always been a strong point for me and I never use to train them as a result. However, they look better since i've incorporated a small ab program (crunches; 45 degree side bends). Wondering if stability/traverse ab exericises have any point.

As far as I know it helps to get a tighter waist. By working the transversus the ab wall will be able to hold in your organs more efficiently.

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I agree with saibot. That said I am looking for new ways to torture my core muscles.

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I agree with saibot. That said I am looking for new ways to torture my core muscles.

whata are you doing for core right now?

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

whata are you doing for core right now?

All super slowly

(1) 45 degree side bends
(2) Sit ups on hyper machine (with back arched as far as possible and descending down)
(3) Hanging leg raises (legs straight to failure supersetted with knee ups)
(4) Hanging leg twists (not sure what to call these - its a serraturus exercise in Arnie's book, where you twist from one side to another)
(5) Cable crunches
(6) (very cocasionally) weighted isometric holds on decline sit up bench


Not all on same day. Normally 3 of above, ATM 3 times per week

Abs are a strong point for me - I've never really needed to exercise them, but I've noticed improvement since exercising them

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I just do 4 sets of weighted situps and 4 sets of weighted plank right now.. 3 times a week.
Is that gonne be alright? Oblique work needs to be kept to minimum all I wana do it thicken those bitches up...

(Oh and I have no cables to use, although Im thinkin of gettin some power bands which I could use...)

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I just do 4 sets of weighted situps and 4 sets of weighted plank right now.. 3 times a week.
Is that gonne be alright? Oblique work needs to be kept to minimum all I wana do it thicken those bitches up...

(Oh and I have no cables to use, although Im thinkin of gettin some power bands which I could use...)

Probably OK - what are u abs like now?
Do you do sit ups as arched as possible - otherwise ur not hitting the lower abs to much with your routine.

I have noticed an improvement since doing ab exercises. My 6 pack ridges are more pronounced than earlier this year even though bf is higher (I didn't do abs earlier this year). I use to find ab exercise too boring to ever do lol

I'm thinking I should have an 8 pack when I aim to drop bf at to 9%. I'd say I'm currently 11-12%. I'm kinda wanting gymnast abs lol

I acknowledge the concern of excessive obliques, but I never do more than 1 oblique exercise per session.

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Well I dont really no about my abs, Im about 20% Bf lol, everyone says I should just concentrate on eatin liek a mofo and bulkin until im like 18 or w.e but I just wana loose a bit of BF first to make the whole point of liftin - to look better possible if you understand, with a bit of belly on, you cant really show off the hard work as easily I find, so I wana loose a bit.
& Yeah I try to arche my back, but somtimes the tops of my legs ache as much as my abs afterwards so Im guessin im not doin somthin right, I wuold add in weighted hanging knee raises in but my grip has fallen so far behind I cant hang for long enough, and besides, even without weight I cant sto myself from swingin...

But if I put my thumb on my belly button and sort of pull down a bit to tighten the fat a bit if you know what I mean, to pull it against my stomach and tighten my abs a bit you can see a 4 pack so Im guessin my abs arnt too under developed...

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

At 20% bf, I wouldn't worry about abs too much unless you thought weak abs were undermining your squat/deadlifting, and hence strictly doing them as accessory exercise.

I wouldn't worry about "isolating" lower abs then.

Personally, I'd get down <15% before bulking. There are studies suggesting that at higher levels of bodyfat, your body is more likely to store surplus calories as fat. Further, given your bf, you are not going to lose LBM dieting unless you do it really stupidly.

Your choice. I'm biased because I'm short and well...a gut looks more pronounced more quickly

Well I dont really no about my abs, Im about 20% Bf lol, everyone says I should just concentrate on eatin liek a mofo and bulkin until im like 18 or w.e but I just wana loose a bit of BF first to make the whole point of liftin - to look better possible if you understand, with a bit of belly on, you cant really show off the hard work as easily I find, so I wana loose a bit.
& Yeah I try to arche my back, but somtimes the tops of my legs ache as much as my abs afterwards so Im guessin im not doin somthin right, I wuold add in weighted hanging knee raises in but my grip has fallen so far behind I cant hang for long enough, and besides, even without weight I cant sto myself from swingin...

But if I put my thumb on my belly button and sort of pull down a bit to tighten the fat a bit if you know what I mean, to pull it against my stomach and tighten my abs a bit you can see a 4 pack so Im guessin my abs arnt too under developed...

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

actually there is some evidence that working a muscle the body will pull energy from fat stores around that muscle. So there is always a good reason to add it in your workout. Besides most people have a weak and inflexible core.

right now Alc I am doing decline weighted sittups 2 or 3 sets of 15 leg lifts..I am working on an exercise that using a cable I can "side crush" allowing me to work the smaller muscles along the ribs and obliques.

 

[ironwings]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I recently read an article on t-nation about taking your hip flexors out of the equation when training abs:

The abs are responsible for 30-degree flexion at the trunk; yet I see every wannabe-Arnie-clone and cardio bunny cranking out hundreds of reps of actual sit-ups, raising their body right off the floor till they're sat bolt upright, as if expecting a biscuit for their hard work!

Why's this a big deal, you ask? Well, it's not a problem at all — at least not if your goal is to train your hip flexors! All you're doing by performing such movements is placing an enormous load on the hip flexors (which are very strong and easily engaged).

The hip flexors can have a very powerful pull on your pelvic alignment, yanking your hips forward into an anterior pelvic tilt. Yes, we all like a J-Lo bum, but no one wants to walk around like Donald Duck as a result of incorrect ab training.

Anywho...try some of these:

T-Nation.com | Death to Crunching

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

actually there is some evidence that working a muscle the body will pull energy from fat stores around that muscle. So there is always a good reason to add it in your workout. Besides most people have a weak and inflexible core.

right now Alc I am doing decline weighted sittups 2 or 3 sets of 15 leg lifts..I am working on an exercise that using a cable I can "side crush" allowing me to work the smaller muscles along the ribs and obliques.

How's that working for you?

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

That gymnasts body is amazing! That would be exactly how I want to eventually look. I realise this is no easy task

I recently read an article on t-nation about taking your hip flexors out of the equation when training abs:

The abs are responsible for 30-degree flexion at the trunk; yet I see every wannabe-Arnie-clone and cardio bunny cranking out hundreds of reps of actual sit-ups, raising their body right off the floor till they're sat bolt upright, as if expecting a biscuit for their hard work!

Why's this a big deal, you ask? Well, it's not a problem at all — at least not if your goal is to train your hip flexors! All you're doing by performing such movements is placing an enormous load on the hip flexors (which are very strong and easily engaged).

The hip flexors can have a very powerful pull on your pelvic alignment, yanking your hips forward into an anterior pelvic tilt. Yes, we all like a J-Lo bum, but no one wants to walk around like Donald Duck as a result of incorrect ab training.

Anywho...try some of these:

T-Nation.com | Death to Crunching

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

That gymnasts body is amazing! That would be exactly how I want to eventually look. I realise this is no easy task

Add some 20 lbs on there and you've got a winner.

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Add some 20 lbs on there and you've got a winner.

The bodies of gymnasts/sprinters, who only exercise anaerobically, eat high carb diets, yet consistently maintain 5-7% bf all year around and decent muscle mass, has always made me wonder about many bodybuilder's extreme carbphobia, and obsession with fasted and low intensity cardio.

 

[needtogetaas]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

fuck alc we got a 2500 views or more thread going here.

 

[needtogetaas]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

The bodies of gymnasts/sprinters, who only exercise anaerobically, eat high carb diets, yet consistently maintain 5-7% bf all year around and decent muscle mass, has always made me wonder about many bodybuilder's extreme carbphobia, and obsession with fasted and low intensity cardio.

most guys want the bod that gets the bitches. Me I could give a fuck less.

 

[ceo]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

most guys want the bod that gets the bitches. Me I could give a fuck less.

that's right! We got our bitches! lolol

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

most guys want the bod that gets the bitches. Me I could give a fuck less.

I actually don't quite agree with neeto.

There are polls suggesting that most girls regard people like Justin Timberlake as having the best body lol. And most girls for eg prefer Brad Pitt's body in Fight club over troy.

I doubt most guys would really want JT's body. I certainly wouldn't.

 

[needtogetaas]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

that's right! We got our bitches! lolol

Ya I got all the bitch I will ever need. See angel for example

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Ya I got all the bitch I will ever need. See angel for example

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I actually don't quite agree with neeto.

There are polls suggesting that most girls regard people like Justin Timberlake as having the best body lol. And most girls for eg prefer Brad Pitt's body in Fight club over troy.

I doubt most guys would really want JT's body. I certainly wouldn't.

Some women want skinny looking guys, others want big jacked mofos...not all your fingers are the same

 

[ironwings]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

"bitches"?? Come on guys. Be respectful. IMAO

I want an intellegent mind. How muscular or lean you are is your game, not mine.

 

[needtogetaas]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

"bitches"?? Come on guys. Be respectful. IMAO

I want an intellegent mind. How muscular or lean you are is your game, not mine.

I was playing. Cut me some slack.

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

"bitches"?? Come on guys. Be respectful. IMAO

I want an intellegent mind. How muscular or lean you are is your game, not mine.

lol

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

OOOhh I heard that whip crack

Needto I got some ointment in case the whip broke skin

lol

women say they want muscular men but they have a hard time meeting them. Why? because larger more muscular men are more intimidating and until they get to know us..It's tough to feel fully comfortable around someone that is THAT much higher on the food chain than you..Like a fish chillin with a great White. Once they trust you they want the muscles in my opinion. I just think we are a little more intimidating. Especially a larger man with a career and a mind to back that up? Same thing when we see the perfect body on a woman. A lot of us guys are afraid to approach and so are they.

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Let's keep this on topic guys.

What issues do you have with training?

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

had as shit workout today...Strength has totally crapped out in my legs. I think the walking (3 miles last night and 12 miles on thursday) has just abolished my knee's for a few days...What about hack squats for free standing squats?

 

[ceo]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

"bitches"?? Come on guys. Be respectful. IMAO

I want an intellegent mind. How muscular or lean you are is your game, not mine.

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I had the biggest damn crush on her...Can you imagine how much old nudes of her would be worth? She caused me puberty. I didn't hit it naturally..I saw that show and BOOOM everything grew bigger and got harder...literally...

 

[ceo]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I had the biggest damn crush on her...Can you imagine how much old nudes of her would be worth? She caused me puberty. I didn't hit it naturally..I saw that show and BOOOM everything grew bigger and got harder...literally...

Dood!! Have you seen her recently? She looks GREAT for her age! Looks like she's barely aged at all! She lost a bunch of weight. She got pretty fat for a while there. Looks good now though!

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Yah

and she still has those fuggin bedroom eyes. She still has a fantastic body that just..damn I gotta go train the dog now.

 

[SaiBoT]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

LOL at this guys discussing about veteran hotties!!! Those surely know how to please a man

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Let's hear it guys!

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Two questions..
How much it too much for calves? What sort of sets,reps and how many times a week should I do them?

Are their any real advantages in using cables on things like french presses and lateral raises and iso stuff like that?

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Two questions..
How much it too much for calves? What sort of sets,reps and how many times a week should I do them?

Are their any real advantages in using cables on things like french presses and lateral raises and iso stuff like that?

Arnold used to believe there are three muscle groups that are so dense in muscle fiber that you can train everyday: abdominals, forearms and calves. I believe you can train your calves every other day and they will still improve...I saw the greatest improvement when I did this!

Triceps responds well to cable training...I do cable pressdowns with palm facing upwards, downwards, etc...

But french presses, skull crushers and the such, I use free weights...because I go very heavy!

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Allright thanks, but what sort of sets and reps for calves? For a while I trained calves every rest day and did 3 sets of calf raises on a step to very high reps, like 50-60 reps and the burn was crazy, I actually saw a bit more mass. I was thinking of training them with heavy seated calf raises, like 4x12 at the gym, which would be 3 times per week, then once per week do a high rep day like I used to. Or should I just stick to 3 times a week and do them on workout days?

Ok and I just meant would their be any point in doing cable moves rather than with the free weights for certain things? Would I get any advantages? My elbows often hurt when doing heavy tricep work and the only tricep move I have found so far that doesnt hurt my elbows is the pressdown...

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I do steated calve raises supersetting different angles: toes inward, toes outward and regular and then i hit it up with heavy standing calve raises....if the gym is hardcore enough, I may do donkey calf raises

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

My gym doesnt have donkey calf raise pad, and I dont really feel like asking someone to get on my back so i can do it lol...

Ok so would a calf routine like this be a good idea? -
Seated Calf Raise 4x12
Drop 10 lbs and go to failure again on each set.

Done 3x per week

...

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

My gym doesnt have donkey calf raise pad, and I dont really feel like asking someone to get on my back so i can do it lol...

Ok so would a calf routine like this be a good idea? -
Seated Calf Raise 4x12
Drop 10 lbs and go to failure again on each set.

Done 3x per week

...

I like it...I always do calves till failure...it really gets them pumped!

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

OK, Iv been trying it, the only problem is, with 80lbs I could probably go to 15 reps, but the burn is so painful I literally have to stop, its as if the calf is ripping apart, after 4 sets to just 12 reps I can barely walk! .. Is this normal?

& what do you find is the best to pack on delt size? DB Military? BB Military? Behind Neck Military? Seated Overhead Press? Bradfords?

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

OK, Iv been trying it, the only problem is, with 80lbs I could probably go to 15 reps, but the burn is so painful I literally have to stop, its as if the calf is ripping apart, after 4 sets to just 12 reps I can barely walk! .. Is this normal?

& what do you find is the best to pack on delt size? DB Military? BB Military? Behind Neck Military? Seated Overhead Press? Bradfords?

Military Press (barbell) and behind the neck press are the monster mass builders for shoulders....you can lift a lot more than dumbells using those...

yes, the burn when you're doing calves is normal. it happens to me. a pump is good, it shows good blood flow and good nutrient flow in your body.

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Military Press (barbell) and behind the neck press are the monster mass builders for shoulders....you can lift a lot more than dumbells using those...

yes, the burn when you're doing calves is normal. it happens to me. a pump is good, it shows good blood flow and good nutrient flow in your body.

OK, so military and behind the neck being the two best, would u say bradfords are a good idea? seen as they incorporate both?

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

OK, so military and behind the neck being the two best, would u say bradfords are a good idea? seen as they incorporate both?

haven't heard of them bro...sorry

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

OK heres how you do it:
Start with the bar infront or your head, as doing a military press.
Press the bar up overhead
Lower the bar behind head so your in postition do to a behind the neck military press
press the bar up and lower to the front
etc

repeat for a total of 8 reps, so 4 reps per side. Its an exercise saibot does, he told me about them...

 

[d70mac]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Monday: Chest and Arms
Chest - Incline BB
Incline DB
Decline BB
Flat Bench DB
DB Flys or Cable Flys
Pullovers

Tris- Close-Grip
Tricep Extensions
Kickbacks
One Arm Cables
Rope Extensions with Rope Pushdowns
Dips

Biceps- Straight Bar Curl
Preacher with either DB or E-Z Bar (sometimes both)
Incline Curl
Standing Curl
Concetration Curl


Tues- Shoulders and Back
Shoulders: Lat Flies
Front Raises
Behind Neck Military on Smith Machine
DB press
Shrugs
Bent over Flies

Back: BB rows
Lat Pull Downs (front)
Pull downs (behind Neck)
Vbar Lat pull downs
seated row
one arm row
chin ups

Wed: Legs (works out good, no help with that)

Thurs: Chest and Arms
Chest- Flat BB Bench
Incline DB
Incline DB Fly
Decline DB
Flat DB
Flat DB Flys or Cable Flys

Tris: Skull Crushers
Tricep Extensions
Pushups
Dips
Kickbacks
One arm cable
Super Set Rope Extensions and Rope Pull Downs

Biceps: E-Z Bar Curl
Preacher with E-Z or one arm DB preacher
Standing DB
Incline Curl
Concentraion Curl

Friday: Shoulders Back same as Tues

Saturday: Legs



I need some advice on this, I want some new exercises for Forearms which I do on leg days (just hammer curls, wrist rolls, reverse Curl)
Constructive Critiscm is more than welcomed...
Have seen gains, want more of a variety though of different exercises

Thanks guys,
D

 

[SaiBoT]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Monday: Chest and Arms
Chest - Incline BB
Incline DB
Decline BB
Flat Bench DB
DB Flys or Cable Flys
Pullovers

Tris- Close-Grip
Tricep Extensions
Kickbacks
One Arm Cables
Rope Extensions with Rope Pushdowns
Dips

Biceps- Straight Bar Curl
Preacher with either DB or E-Z Bar (sometimes both)
Incline Curl
Standing Curl
Concetration Curl


Tues- Shoulders and Back
Shoulders: Lat Flies
Front Raises
Behind Neck Military on Smith Machine
DB press
Shrugs
Bent over Flies

Back: BB rows
Lat Pull Downs (front)
Pull downs (behind Neck)
Vbar Lat pull downs
seated row
one arm row
chin ups

Wed: Legs (works out good, no help with that)

Thurs: Chest and Arms
Chest- Flat BB Bench
Incline DB
Incline DB Fly
Decline DB
Flat DB
Flat DB Flys or Cable Flys

Tris: Skull Crushers
Tricep Extensions
Pushups
Dips
Kickbacks
One arm cable
Super Set Rope Extensions and Rope Pull Downs

Biceps: E-Z Bar Curl
Preacher with E-Z or one arm DB preacher
Standing DB
Incline Curl
Concentraion Curl

Friday: Shoulders Back same as Tues

Saturday: Legs



I need some advice on this, I want some new exercises for Forearms which I do on leg days (just hammer curls, wrist rolls, reverse Curl)
Constructive Critiscm is more than welcomed...
Have seen gains, want more of a variety though of different exercises

Thanks guys,
D

6-7 exercises per bodypart??? What are your stats, age, weight, height, experience? Plus how many sets and reps per exercise?

 

[d70mac]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

i'm 22, 2 cycles previously (3rd one in another month), 6'2'' 235 lbs, not positive body fat % ... I switch it up with 2 weeks high reps, then 2 weeks low reps...I want to get to 4 or 5 days a week but I'm scared I'll lose too much mass, weight and strength

 

[SaiBoT]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

i'm 22, 2 cycles previously (3rd one in another month), 6'2'' 235 lbs, not positive body fat % ... I switch it up with 2 weeks high reps, then 2 weeks low reps...I want to get to 4 or 5 days a week but I'm scared I'll lose too much mass, weight and strength

I don't know if you gonna like it or not, but you really should reduce the exercises to 3 per bodypart you can do 4 for the Back add Deadlifts and Squats to your routine. Yeah I like the whole thing of switching up the reps every 2 weeks! You should give it a day rest every two days of training, you will grow more with less volume and more rest, so what you fear is actually what is going to make you grow.

 

[d70mac]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Thanks, it truly works switching it up each 2 weeks, gained a lot of weight within lifts...I was thinking Monday Chest, Tuesday Legs, Wednesday Off, Thursday Shoulders, Friday Arms, Saturday Back .... Although I'd love to work the chest twice a week, I mean who doesn't want that killer chest how's that sound? Anyone else have some ideas? Especially for forearms and critique my lifts?

 

[SaiBoT]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Yeah looks good, for forearms I like the wrist roller, behind the back wrist curl, reverse grip ez bar sott curl.

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Yeah but saibot, your dont exactly have big forearms do you...

LOL.

 

[SaiBoT]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Yeah but saibot, your dont exactly have big forearms do you...

LOL.

Check my new profile pic

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I like heavy hammer curls, heavy behind the back wrst curls for forearms

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Check my new profile pic

Yes I know

I cant really give any advice on forearms moves cuz I dont know how mine got so big

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

anyone has any other issues you guys want to discuss?

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

For my calves, will doing seated calf raises make them grow? Or do I need to target mainly the Gastrocnemius? Their isnt a donkey calf raise machine or a standing calf raise machine at my gym, just a seated one, so I could either so standing calf raises in the squat rack, do one legged calf raises on a step, do two legged calf raises on a step with a DB in one hand or do what Im doing now - seated calf raises to 12-15 reps at the gym, very high rep two legged calf raises on a step once a week at home...

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

For my calves, will doing seated calf raises make them grow? Or do I need to target mainly the Gastrocnemius? Their isnt a donkey calf raise machine or a standing calf raise machine at my gym, just a seated one, so I could either so standing calf raises in the squat rack, do one legged calf raises on a step, do two legged calf raises on a step with a DB in one hand or do what Im doing now - seated calf raises to 12-15 reps at the gym, very high rep two legged calf raises on a step once a week at home...

Do calf raises on leg press machine?

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Yeh I have thought about that, I like the seated calf raise machine though, I was just wondering if that would be enough, even though the soleous doesnt make up much calf mass, surely the Gastrocnemius is involved aswell?

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

For my calves, will doing seated calf raises make them grow? Or do I need to target mainly the Gastrocnemius? Their isnt a donkey calf raise machine or a standing calf raise machine at my gym, just a seated one, so I could either so standing calf raises in the squat rack, do one legged calf raises on a step, do two legged calf raises on a step with a DB in one hand or do what Im doing now - seated calf raises to 12-15 reps at the gym, very high rep two legged calf raises on a step once a week at home...

repost? answered that question like 50 posts ago bro, or am I imagining things....I'm pretty sure you're the one who asked it too

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Yeah bro I posted a while back asking about calf work, asking about sets and reps but just wondered about this, whether seated would be enough? Sorry for the confusion

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

and I answered that you should mix it up....seated and standing.

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Oh ok sorry

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Oh ok sorry

no problem bro....you're welcome to ask questions anytime, just to be able to use this thread the best we can, if a question is a repost, I'll just let you know...this is for all members...this is a long thread and a lot of questions have already been covered....

 

[Tassie]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hi!

Umm...I'm left handed, thus my left pec is more muscular than my right one, is there anything I can do to bring up my right pec? It's appears to be more of the upper pectoral, generally speaking. Would DB chest presses do the trick, with pumping a few more reps out with my left and do the trick? Of course it wont 'pop' into symetry, but would it a good place to start ? Am i making sense ?

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hi!

Umm...I'm left handed, thus my left pec is more muscular than my right one, is there anything I can do to bring up my right pec? It's appears to be more of the upper pectoral, generally speaking. Would DB chest presses do the trick, with pumping a few more reps out with my left and do the trick? Of course it wont 'pop' into symetry, but would it a good place to start ? Am i making sense ?

my left pec is bigger than my right pec as well, but im right handed....i think a lot of people have a little difference in size in their pecs...

I think with time, they will get closer in size and your right pec will start to slowely grow so you can get a balanced square chest look

 

[Tassie]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I think with time, they will get closer in size and your right pec will start to slowely grow so you can get a balanced square chest look

what's that? eat, sleep & train smart & it will fix itself?! Awesome!

 

[needtogetaas]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hi!

Umm...I'm left handed, thus my left pec is more muscular than my right one, is there anything I can do to bring up my right pec? It's appears to be more of the upper pectoral, generally speaking. Would DB chest presses do the trick, with pumping a few more reps out with my left and do the trick? Of course it wont 'pop' into symetry, but would it a good place to start ? Am i making sense ?

When you work out you should have nothing left for a few more set with one side. YAAA!!!!!!!


Really though speaking from experence I have tried it bro and it don't work.

 

[Trevor111]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hello, I have had a problem training some muscles.

First, I have lots of trouble with the bi's. I can reach failure on them and feel a burn on them for about six hours, but after that I feel like I can do as much bi work as I just did six hours ago. I have not managed to gain much bicep mass either. I use preacher EZ bar curls and hammer curls for a 6-8 rep range. I usually do 5-6 sets per excersize. I used to do concentration curls, but had trouble with the form and so replaced them with the preacher curls, which work only a little better. I do a similar workout for tri's, and it seems to work very well.

Also, I have trouble with calves. All I normally do is a few sets of the seated calf raises, and I have trouble feeling much of a burn at all with it, much less one that lasts. (Our gym doesn't have a standing calf raise machine.)

Also, for each muscle, I train about once a week

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

what's that? eat, sleep & train smart & it will fix itself?! Awesome!

yes...there is a synergy in the body...eventually if you keep at it long enough, they will balance themselves out