ProjectSwole for big arms?

[ExtraMile]

get a weight for you sit ups and put it on your chest and then do the exercise

putting weight on your chest is rediculous and doesnt really make much differance or make the exercise much harder. You should put the weight behind your head or across your forehead

 

[z66x]

Okay so I'll restart on this routine only I'll lower the squat weight so I can touch my thighs to my calves, and I'll do the chin ups with palms facing outwards? And dips, maybe I'll see better results if I do it properly this time. Oh and the sit ups with weighht over my head or the hanging raises. Thanks fir all your help guys.

 

[ExtraMile]

Okay so I'll restart on this routine only I'll lower the squat weight so I can touch my thighs to my calves, and I'll do the chin ups with palms facing outwards? And dips, maybe I'll see better results if I do it properly this time. Oh and the sit ups with weighht over my head or the hanging raises. Thanks fir all your help guys.

try doing situps at the highest decline the bench will go to, if they are still to easy do either weighted situps, hanging leg raises or use the ab wheel.

For dips go as low as your flexibility will allow without it hurting your shoulders, I go deep until I feel a stretch in my chest. And for chins, if you find them hard then use a shoudler width neutral grip, if you can do them fine then I would use a wide overhand grip about the same width you would benchpress with and go until your mouth or chins is level with the bar. If you cant chin at all with your bodyweight then do the overhand grip a little wider than shoulder width but only go as high as forehead being level with the bar, or you could do inverted rows or rack chinups

 

[z66x]

Is hanging leg raise where you hang from a bar from your legs and you raise your torso up? For chins I was doing close grip and my palms were facing me, so maybe I should do wider and facing away to work my back, and for dips I think I'm fine.

 

[ExtraMile]

Is hanging leg raise where you hang from a bar from your legs and you raise your torso up? For chins I was doing close grip and my palms were facing me, so maybe I should do wider and facing away to work my back, and for dips I think I'm fine.

hanging leg raises are these YouTube - BOSU Hanging Knee Raise - good form

when they are too easy do it with your legs straight, and when those are too easy do it hanging from a chinup bar instead

 

[z66x]

I never feel anything when I do those maybe it's my form.. Ill try the chin up bar one.

 

[ExtraMile]

I never feel anything when I do those maybe it's my form.. Ill try the chin up bar one.

bring your knees up to your chest and roll your hips upwards so your glutes come off the back pad

if you still dont like it just to weighted decline situps or ab wheel

 

[z66x]

ok so I restaryed the super 20 squats thing and this time I did it properly and I am still feeling sore right now all over my body, I'm even sore in places that I didn't think I'd worked.. The catch is I didn't do near as much weight for the squats

FULL squats (quads touch calves) 105lbs.. Yes embarassing
Barbell pullovers 20lbs (just a stretching exercise)
Pullups
Dips
Leg raises

Pullups were harder than I thought, I only managed to bust out 5 at a time, but I feel the burn in so many more places.. I did pullups instead of chin ups.