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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Lugar on March 07, 2007, 06:24:41 AM
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this look pretty good for a mass routine??
Weights are irrelevant.......mre concerned with exercises selection and rep range...........training more pure Mass......not concerned with strength although they do come hand in hand.......
Standing Over Head Press:
warm-up: bare bar: 15 reps each set
Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 3 reps; 135 lbs: 3 reps
Set 3: 225 lbs: 2 reps w/ assists; 135 lbs: 2 reps
Set 4: 135 lbs: 6 reps
Seated Dumbbell Press:
Set 1: 60 lb dumbbells: 8 reps
Set 2: 100 lbs dumbbells: 4 assisted reps
Set 3: 100 lbs dumbbells: 4 assisted reps
Barbell Upright Row:
Set 1: 70 lbs: 8 reps
Set 2: 120 lbs: 8 reps
Set 3: 120 lbs: 8 reps
Close Grip Bench
Set 1 : 165: 10 reps
Set 2: 165 : 8 reps
Set 3: 165 : 8 reps
Set 4: 165 : 8 reps, 135 : 9 reps , 95: 10 reps
Wide-grip Tricep Press-down:
Set 1: 65 lbs: 10 reps
Set 2: 85 lbs: 10 reps
Set 3: 105 lbs: 5 reps; 85 lbs: 5 reps; 65 lbs: 5 reps
One-arm Dumbbell French Press:
3 sets: 35 lb dumbbell: 6 reps each arm each set**
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Looks alright. Personally I dont like stading barbell presses for shoulders. I feel it's too dangerous for the lower back. You're not doing any raises? I find one set of lateral raises to absolute failure at the end of a shoulder workout a killer, keep doing reps, even if they're only half or quarter reps on this excercise.
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YEAH...I do them with cleans on Friday......
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whoa...whoa...whoa, hold on a minute, didn't you post in another thread that you barely bench 200 pounds? how are you overhead pressing 225 then?
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Weights are irrelevant
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Weights are irrelevant
hahahahaha, rrrrrriiiiiiiggggghhhhhh ttttt, then why did you include them in your post?
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hahahahaha, rrrrrriiiiiiiggggghhhhhh ttttt, then why did you include them in your post?
hahaha, no way he's overhead pressing 225 and doing CGBP with 160..... ::)
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this look pretty good for a mass routine??
Weights are irrelevant.......mre concerned with exercises selection and rep range...........training more pure Mass......not concerned with strength although they do come hand in hand.......
Standing Over Head Press:
warm-up: bare bar: 15 reps each set
Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 3 reps; 135 lbs: 3 reps
Set 3: 225 lbs: 2 reps w/ assists; 135 lbs: 2 reps
Set 4: 135 lbs: 6 reps
Seated Dumbbell Press:
Set 1: 60 lb dumbbells: 8 reps
Set 2: 100 lbs dumbbells: 4 assisted reps
Set 3: 100 lbs dumbbells: 4 assisted reps
Barbell Upright Row:
Set 1: 70 lbs: 8 reps
Set 2: 120 lbs: 8 reps
Set 3: 120 lbs: 8 reps
Close Grip Bench
Set 1 : 165: 10 reps
Set 2: 165 : 8 reps
Set 3: 165 : 8 reps
Set 4: 165 : 8 reps, 135 : 9 reps , 95: 10 reps
Wide-grip Tricep Press-down:
Set 1: 65 lbs: 10 reps
Set 2: 85 lbs: 10 reps
Set 3: 105 lbs: 5 reps; 85 lbs: 5 reps; 65 lbs: 5 reps
One-arm Dumbbell French Press:
3 sets: 35 lb dumbbell: 6 reps each arm each set**
The exersise selection looks good, I would up the reps on the shoulder press.
For muscle hypertrophy you want to be in the 8 - 15 rep range, strength would be in the 3 - 6 range. Looks like you have a good mix of both.
I'd go for pure strength to started, get those weights up a bit in the 3 - 6 range for about 4 weeks, then you can use heavier weights in the 8-15 rep range for about 4 weeks and you should see some growth, depending on diet.
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Ive been doing standing presses for a while and im going back to seated presses. standing is good for a while but you will get bigger delts by using more weight while seated IMO.
do the presses while seated on a plain flat bench with no back support. they are the bomb.
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dont follow the same weight. always try to lift one more pound then last time.
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dont follow the same weight. always try to lift one more pound then last time.
How do you rack 226?
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How do you rack 226?
lol then 5 more pounds then last time.
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How do you rack 226?
hahahaha
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How do you rack 226?
Magnets ;)
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dont follow the same weight. always try to lift one more pound then last time.
Not possible.
All you have to do it progress somewhat. Do more reps with the same weight, lift more than last week, take less rest.......just progress.
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Every single session I try to increase the weight by 5llbs or 1 rep.....obviously it's not possible but it has been for the past month.....when I stall, I usually change the movement i.e. dumbell to barbell etc....seems to work nicely