Me too, just hate calf cramps.
I havent dont straight leg dead lifts in awhile, freaking killed my hammies.
I havent dont straight leg dead lifts in awhile, freaking killed my hammies.
hey Sonder you sexy bitch!
i took you advice and i've been piling the weight on my pecs and i'm seeing some really good results. changed up a lot of my routines in general and finding a lot more strength coming thru.
i took you advice and i've been piling the weight on my pecs and i'm seeing some really good results. changed up a lot of my routines in general and finding a lot more strength coming thru.
nice man! Make sure you do alot of incline work, keep the upper chest coming in while expaning that breadth of the chest area.baggs wrote:
hey Sonder you sexy bitch!
i took you advice and i've been piling the weight on my pecs and i'm seeing some really good results. changed up a lot of my routines in general and finding a lot more strength coming thru.
yeah, i start with a flat bench press wide grip, move to incline dumbell press, incline dumbell flys, flat dumbell pullovers then some flys on the cables but holding for 5-6 seconds and squeezing my pecs together. then finish up with some press up sets just to fuck me offSonderKommando wrote:
nice man! Make sure you do alot of incline work, keep the upper chest coming in while expaning that breadth of the chest area.baggs wrote:
hey Sonder you sexy bitch!
i took you advice and i've been piling the weight on my pecs and i'm seeing some really good results. changed up a lot of my routines in general and finding a lot more strength coming thru.
thats really close to my chest workout. Always end with an exercise that will give you a pump, dumbell presses are a great choice. I like to rotate teh dumbells at the top so my hands are perpendicular to my body so i can squeeze just a little more in teh chest.
Also, try around teh worlds, awesome all around chest exercise, I like to end with these too sometimes.
Also, try around teh worlds, awesome all around chest exercise, I like to end with these too sometimes.
thats an interesting exercise, never seen them before. i'll give them a go next chest session.SonderKommando wrote:
thats really close to my chest workout. Always end with an exercise that will give you a pump, dumbell presses are a great choice. I like to rotate teh dumbells at the top so my hands are perpendicular to my body so i can squeeze just a little more in teh chest.
Also, try around teh worlds, awesome all around chest exercise, I like to end with these too sometimes.
http://www.youtube.com/watch?v=zyzuuU1Ee4s
tell me, what do you do for shoulder routine?
Typically shoulders are as follows:
Seated Dumbell Press
3 x 12/10
Lateral Raises (simultaneous)
3 x 12/10
Barbell Shrugs
3 x 12/10
Wide Grip Upright rows
3 x 12/10
Anchored delt fly (single handed)'
3 x 10/12
Overhead Press or Military Press
3 x 10/12
Rear delt flies
same set rep range
Wide grip bent row (great for hitting your upper back/rear delts)
Generally thats the template, but i mix differnet exercises here and there.
Seated Dumbell Press
3 x 12/10
Lateral Raises (simultaneous)
3 x 12/10
Barbell Shrugs
3 x 12/10
Wide Grip Upright rows
3 x 12/10
Anchored delt fly (single handed)'
3 x 10/12
Overhead Press or Military Press
3 x 10/12
Rear delt flies
same set rep range
Wide grip bent row (great for hitting your upper back/rear delts)
Generally thats the template, but i mix differnet exercises here and there.
thanks again sonder
yup yup
I'm embarrassingly out of shape, and it showed when I tried to play IM sports today (I was way slower than I should be and gassed after a 100 yard sprint). Please advise.
Duh...
you're aerobically unfit? get your ipod and go for a bike-ride once a week, and perhaps a jog every day or two. push yourself every time.
libertarian benefit collector - anti-academic super-intellectual. http://mixlr.com/the-little-phrase/
Our shoulder workout is quite similair, except you're seems way more intense :p
This is mine
Front Raises
Lateral Raises
Seated Militairy Press
DB Arnold Press
Shrugs
All exercises 3x 8-12
Minimum goal is 8 reps every set, if I can do more I'll try 12. When I reach 3x12 it's time to up the weight so I'll be back down to 3x8.
This is mine
Front Raises
Lateral Raises
Seated Militairy Press
DB Arnold Press
Shrugs
All exercises 3x 8-12
Minimum goal is 8 reps every set, if I can do more I'll try 12. When I reach 3x12 it's time to up the weight so I'll be back down to 3x8.
Fuck man. I have to train arms and back today since I work ALL DAY tomorrow...
Least i got me some Jack3d, will make it loads easier.
Least i got me some Jack3d, will make it loads easier.
A month ago I started doing super sets because I was reaching my plateau. I've since then put on 4kg of muscle weight and it's feeling great.
Chest and tris today (this is going against what I said before, but that's because I'm super setting and that can only be done properly with neighbouring muscle groups or ones that are used in the first exercise. E.g - Chest press followed by dips.)
Chest and tris today (this is going against what I said before, but that's because I'm super setting and that can only be done properly with neighbouring muscle groups or ones that are used in the first exercise. E.g - Chest press followed by dips.)
Yeah, I superset when i HAVE to. Like tomorrow. Typciall Back and Bi's is another group that goes good together, so i figured id do it. then and can do chest and tri's on sun.. That will work well. Back to normal next week.Zimmer wrote:
A month ago I started doing super sets because I was reaching my plateau. I've since then put on 4kg of muscle weight and it's feeling great.
Chest and tris today (this is going against what I said before, but that's because I'm super setting and that can only be done properly with neighbouring muscle groups or ones that are used in the first exercise. E.g - Chest press followed by dips.)
I've been gaining good weight too, nice strength gains as well. Pretty awesome to be reppin 365lb deadlifts.
OK so I am leaving to go to college in 2 weeks. The last week before I leave I won't be going to the gym, which I though could be useful as a sort of deload.
Anyways, especially because progress on my chest and biceps has been slow/nonexistent lately, I was thinking about starting a new 6-8 week program at college. Currently I'm doing a 4 day split, two bodyparts a day, 3x10-12 for each exercise.
I was thinking about doing a strength routine for the first 6 weeks, then geting back into the hypertrophy range after that? Maybe full body workouts and in the 5x5 range? Is this a good or bad idea?
Anyways, especially because progress on my chest and biceps has been slow/nonexistent lately, I was thinking about starting a new 6-8 week program at college. Currently I'm doing a 4 day split, two bodyparts a day, 3x10-12 for each exercise.
I was thinking about doing a strength routine for the first 6 weeks, then geting back into the hypertrophy range after that? Maybe full body workouts and in the 5x5 range? Is this a good or bad idea?
Been taking something for my chest problem (it cracks like a knuckle and hurts) for a month or so now, and got a osteopathic appointment before the end of the month.
Hopefully after that I can hit the gym again!
Been so depressed not going, it's been a hell of a long time.
Hopefully after that I can hit the gym again!
Been so depressed not going, it's been a hell of a long time.
Doesnt sounds like a bad idea to me. Sometimes you need to shake things up.Home wrote:
OK so I am leaving to go to college in 2 weeks. The last week before I leave I won't be going to the gym, which I though could be useful as a sort of deload.
Anyways, especially because progress on my chest and biceps has been slow/nonexistent lately, I was thinking about starting a new 6-8 week program at college. Currently I'm doing a 4 day split, two bodyparts a day, 3x10-12 for each exercise.
I was thinking about doing a strength routine for the first 6 weeks, then geting back into the hypertrophy range after that? Maybe full body workouts and in the 5x5 range? Is this a good or bad idea?
Finally got my android phone, and got a nice app for it, called Droidfit. Will be my best buddy in the gym for now, as it records all the sets/reps/weights I use in the gym, making it easier for me to progress in the gym, as opposed to last year where I'd just go with what weight felt right at the time.
There's a couple of studies out there that show that you explode doing it the other way around. So you go from Hypertrophy to Strength training.... But as you're already on hypertrophy, that should help you a lot.Home wrote:
OK so I am leaving to go to college in 2 weeks. The last week before I leave I won't be going to the gym, which I though could be useful as a sort of deload.
Anyways, especially because progress on my chest and biceps has been slow/nonexistent lately, I was thinking about starting a new 6-8 week program at college. Currently I'm doing a 4 day split, two bodyparts a day, 3x10-12 for each exercise.
I was thinking about doing a strength routine for the first 6 weeks, then geting back into the hypertrophy range after that? Maybe full body workouts and in the 5x5 range? Is this a good or bad idea?
I'm about to do that, I've been on hypertrophy for a while now and gonna switch to strength in a week or so.
Something i've observed in my time doing weights is that a lot of people who attend the gym to build muscle really don't understand the fundamental principles of building good muscle and also that you can't just train 'trophy' muscles and still look good.
It's obvious when you look at the people who are just lazy to put in the core exercises such as deadlifts, pressups, pull/chin-ups, squats and such.
Also, i used to love chest days, mainly due to the fact it was the thing i wanted to improve about my body the most. But for probably the last 9 months i've fallen in love with shoulders and back. Theres something sexy about lifting some serious weight with back muscles But generally i love seeing the all round progress, noticing the small improvements from changing an exercise around or discovering something new.
I love the gym. I love my body.
It's obvious when you look at the people who are just lazy to put in the core exercises such as deadlifts, pressups, pull/chin-ups, squats and such.
Also, i used to love chest days, mainly due to the fact it was the thing i wanted to improve about my body the most. But for probably the last 9 months i've fallen in love with shoulders and back. Theres something sexy about lifting some serious weight with back muscles But generally i love seeing the all round progress, noticing the small improvements from changing an exercise around or discovering something new.
I love the gym. I love my body.
nice feelin aint it.baggs wrote:
Something i've observed in my time doing weights is that a lot of people who attend the gym to build muscle really don't understand the fundamental principles of building good muscle and also that you can't just train 'trophy' muscles and still look good.
It's obvious when you look at the people who are just lazy to put in the core exercises such as deadlifts, pressups, pull/chin-ups, squats and such.
Also, i used to love chest days, mainly due to the fact it was the thing i wanted to improve about my body the most. But for probably the last 9 months i've fallen in love with shoulders and back. Theres something sexy about lifting some serious weight with back muscles But generally i love seeing the all round progress, noticing the small improvements from changing an exercise around or discovering something new.
I love the gym. I love my body.
Back is one of my favorites. So is leg day. Love me some fucking squats man.
I'd love to do a session or two with you Sonder, i know you'd be the kinda training partner to spurn me on to do more/heavier. Something i lack at the moment.SonderKommando wrote:
nice feelin aint it.
Back is one of my favorites. So is leg day. Love me some fucking squats man.