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Don't worry, you will soon be rowing with 185, then 205, then 225 and etc. It takes practice. It has taken me 6 years to perfect my exercise form and use heavy weights.
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louden_swain said:
That's kinda what I figure, I really dont care how much is on the bar anyway, I just want to bring my back width up to par, so I'm much better of going light for now and getting it right. Plus, after dealifting that much I dont think I need to go too heavy anyways
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Re: 16/09/2002 Back/Shoulders
I guess its all personal preferance but underhand tends to put alot of stress on the lats/bis. Overhand tends to put stress in lats/forarms/traps. (atleast for me)
i would say switch it up once in a while, its always good to provide an unpredictable stimulus to a given muscle.
another thing i found works well with lat growth, is lat pull downs with wrist straps. This method completely isolate your lats. Perhaps going these after (or before) your heavy compound might benefit you. amazing pump!
laslty watch those rotators, but a full range of motion is also very effective ie. on seated rows; lean really far forward and feel your lats stretch, then explode into a tight contraction by squeezing your lats together at the top of the movement. Im not sure who said this but a Pro stated that the key to lat growth is picturing it as a giant elastic band. the closer your grip and the farther you lean, the more you can stretch it-----the better the growth/contraction.
Personaly i think bent rows is ideal for back growth, mostly overhand, switching from close grip to wide each time.
good luck bro
needsize said:
I guess its all personal preferance but underhand tends to put alot of stress on the lats/bis. Overhand tends to put stress in lats/forarms/traps. (atleast for me)
i would say switch it up once in a while, its always good to provide an unpredictable stimulus to a given muscle.
another thing i found works well with lat growth, is lat pull downs with wrist straps. This method completely isolate your lats. Perhaps going these after (or before) your heavy compound might benefit you. amazing pump!
laslty watch those rotators, but a full range of motion is also very effective ie. on seated rows; lean really far forward and feel your lats stretch, then explode into a tight contraction by squeezing your lats together at the top of the movement. Im not sure who said this but a Pro stated that the key to lat growth is picturing it as a giant elastic band. the closer your grip and the farther you lean, the more you can stretch it-----the better the growth/contraction.
Personaly i think bent rows is ideal for back growth, mostly overhand, switching from close grip to wide each time.
good luck bro
louden_swain
New member
DrBones said:
Yes, I have always been natural. I have been training since I was 16. I was a competitive athlete in high school, so I was always in the gym. I have always loved eating, so shoving food down my throat was never a problem. I love to train hard and set goals. I eventually want to enter a natural competition some day. One of these days I will get some new photos.
18/09/2002 Bi's/Tri's/Forearms
Close grip bench
290lbs 3x5 reps
Standing barbell curl (strict form)
130lbs 1x5 reps, 125lbs 2x5 reps
Weighted dips
Bodyweight plus 115lbs 8,7,6 reps
Incline curls
55's 1x6, 50's 1x6, 45's 1x7
Skull crushers (ez curl bar)
140lbs 1x7 reps, 135lbs 9,8 reps
Preacher curls (ez curl bar)
100lbs 1x8 reps, 95lbs 8,7 reps with a drop set at the end
Overhead extensions (ez curl bar)
105lbs 1x12 reps followed by a drop set
I finshed this up with 4 sets of forearm curls palm down, and 3 sets with palm up
Close grip bench
290lbs 3x5 reps
Standing barbell curl (strict form)
130lbs 1x5 reps, 125lbs 2x5 reps
Weighted dips
Bodyweight plus 115lbs 8,7,6 reps
Incline curls
55's 1x6, 50's 1x6, 45's 1x7
Skull crushers (ez curl bar)
140lbs 1x7 reps, 135lbs 9,8 reps
Preacher curls (ez curl bar)
100lbs 1x8 reps, 95lbs 8,7 reps with a drop set at the end
Overhead extensions (ez curl bar)
105lbs 1x12 reps followed by a drop set
I finshed this up with 4 sets of forearm curls palm down, and 3 sets with palm up
louden_swain
New member
Re: 18/09/2002 Bi's/Tri's/Forearms
Nice solid routine!! It appears that you have immense tricep strength. I use a lot of the same exercises.
needsize said:
Nice solid routine!! It appears that you have immense tricep strength. I use a lot of the same exercises.
Re: Re: 18/09/2002 Bi's/Tri's/Forearms
you're right, my tris are pretty strong, i end up juggling things around as I dont like to go too heavy as it aggravates past injuries, ie, when I used to do dip first I would do sets with 3 1/2 plates, the weight would go up easily but it made everything else hurt.
There really arent that many good exercises when it comes to mass building in the arms
louden_swain said:
you're right, my tris are pretty strong, i end up juggling things around as I dont like to go too heavy as it aggravates past injuries, ie, when I used to do dip first I would do sets with 3 1/2 plates, the weight would go up easily but it made everything else hurt.
There really arent that many good exercises when it comes to mass building in the arms
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