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Getbig Bodybuilding Boards => Training Q&A => Topic started by: mesmorph78 on February 09, 2009, 01:14:32 PM
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Here is a good arm workout I did today
Just thought Id share
cable Press downs 4 sets
cable curls 4 sets
skull crushers 4 sets
dumbell double curls 3 sets * curl one arm twice that counts as one rep (palms facing fowards)
seated french presses 4 sets
dumbell preacher curls 4 sets
decline skull crushers 4 sets
hammer curls seated heavy
superset with cross body hammer curls 3 sets
then knuckle facing pressdows with the pulley row handle 4 sets * for the outer tri head
rope pressdowns 6 sets
....
great arm workout totally blew those tris and bis out
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I used to do workouts like this, so I speak from experience. The exercises are fine but redundant, includes way too many similar overlapping exercises and far too many sets, *IF* serious work and intensity is applied to each set excluding warmups. In which case the muscles are burnt out and blown up with a third of that volume.
Like it or not, there is NO way to be working hard through all of that, there's some coasting involved to do an endurance workout like that. Endurance is not the name of the game though.
The redundant exercises can be rotated in an out of workouts on different days instead of doing them all at once.
The only real value to that workout is pre-contest. It's good for refinement because as i said there's definitely a big-time endurance component in there that would help with leaness and calories expenditure to some extent.
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wsup pimp trust me i work out hard thing is over the years... inve always used loads of volumn.... so my arms in particularare conditined for it....
i went heavy on all those movements....
never under 6 reps..
... im an anomaly when it comes to endurance for arms... last week i did a harder workout than that.. and still did close grip presses with 315 at the end...
ok what would be a typical mass building workout for you
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I believe you work hard meso, so did I. By that i mean you should be going to positive failure on at least one set per exercise if not more. But after doing that for years i've concluded that it wasn't necessary and in fact doesn't make sense.
It's not possible to work to maximum intensity AND to do that much volume. They're mutually exclusive and go in opposite directions. I get the same benefit now by making each set count for more, which equates to far less sets.
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i went to failure on two out of three excerses i did
ok take skulls....
my max ever on that is 2 plates per side... but i find it pointless to go that heavy it just realllly hurts my elbows...
so i will do a 45 plate and a 25 each side for 8 reps as the last set that takes me to failure...
can you post up your tri routine.. and i will follow it for a month
im always open to learn
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supersetting like that i bet you can go on and on and on... like you said... but IMO i think its better to go one then the other... the super set i normally save for the transition...like my last set with tris ill superset with my first set for bi's..
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I believe you work hard meso, so did I. By that i mean you should be going to positive failure on at least one set per exercise if not more. But after doing that for years i've concluded that it wasn't necessary and in fact doesn't make sense.
It's not possible to work to maximum intensity AND to do that much volume. They're mutually exclusive and go in opposite directions. I get the same benefit now by making each set count for more, which equates to far less sets.
you don't go to failure? i pretty much always go to failure
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i went to failure on two out of three excerses i did
ok take skulls....
my max ever on that is 2 plates per side... but i find it pointless to go that heavy it just realllly hurts my elbows...
so i will do a 45 plate and a 25 each side for 8 reps as the last set that takes me to failure...
can you post up your tri routine.. and i will follow it for a month
im always open to learn
Ya forget about going heavy, it's about applying intensity in the medium rep range you don't need to go that heavy.
This is my favorite arm routine. Don't laugh - it works. What you want to do here is simply focus on getting more reps/weight over time, that's the focus. That's the bottom line for adding size. Add enough extra protein to allow some weight gain while training hard, for best gains.
In each case you can substitute on exercise for another, as long as they hit the same approximate area-for example seated extensions instead of lying, close-grip bench, bench dips or pushdowns instead of dip machine. Each exercise emphasizes different parts of the triceps. These are the sets AFTER warmups. Go to positive failure on each set, then if you can, get someone's help to go into negative failure at least one set using any of the following: partials after you can do any more full reps, cheats, negatives, etc.
Tris:
-Lying triceps extensions 3-4 sets 8-15 reps - your choice of rep ranges within that.
-Dip machine 3 sets 8-15 reps - use any rep range within this range.
That's it - you want to focus on increasing the reps/weight, no matter what.
Once in a while change this by supersetting the two exercises.
Bis:
-3-4 sets of cable or BB curls. 8-15 reps. Go to positive failure on each, go to negative failure on one using cheat curls, partials, etc.
-3 sets preacher curls using cable (better), BB or machine (as long as the machine you're using is felt in the bis).
Once in a while change this up by supersetting one set of each then resting then repeat.
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supersetting like that i bet you can go on and on and on... like you said... but IMO i think its better to go one then the other... the super set i normally save for the transition...like my last set with tris ill superset with my first set for bi's..
good point i used to work them seperate on arm day... but i got more gains when i started hiting them in a superset fashion... however i do hit them twice a week...
biceps after back
and then tri after shoulders...
not as hard as on a monday but just as a touch up
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very good program right there Pump, cable curls are very underrated, never believed in brutally heavy weights on arm work either with the exception of close grips.
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You can do supersets twice a week, and you can hit a muscle hard twice a week. Today it's in vogue to under-rate our recovery period and make the assumption that long recovery is needed.
You can generally recover from a workout in 2-3 days, which means that twice weekly is no problem as long as the workouts aren't long endurance marathons that won't work anyway. Most of the best BBs of the 60s till now did twice weekly for size in the offseason, shorter but intense workouts without worrying about making one of the workouts easier.
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Ya forget about going heavy, it's about applying intensity in the medium rep range you don't need to go that heavy.
This is my favorite arm routine. Don't laugh - it works. What you want to do here is simply focus on getting more reps/weight over time, that's the focus. That's the bottom line for adding size. Add enough extra protein to allow some weight gain while training hard, for best gains.
In each case you can substitute on exercise for another, as long as they hit the same approximate area-for example seated extensions instead of lying, close-grip bench, bench dips or pushdowns instead of dip machine. Each exercise emphasizes different parts of the triceps. These are the sets AFTER warmups. Go to positive failure on each set, then if you can, get someone's help to go into negative failure at least one set using any of the following: partials after you can do any more full reps, cheats, negatives, etc.
Tris:
-Lying triceps extensions 3-4 sets 8-15 reps - your choice of rep ranges within that.
-Dip machine 3 sets 8-15 reps - use any rep range within this range.
That's it - you want to focus on increasing the reps/weight, no matter what.
Once in a while change this by supersetting one exercise of each done consecutively, then rest and repeat.
Bis:
-3-4 sets of cable or BB curls. 8-15 reps. Go to positive failure on each, go to negative failure on one using cheat curls, partials, etc.
-3 sets preacher curls using cable (better), BB or machine (as long as the machine you're using is felt in the bis).
Once in a while change this up by supersetting one set of each then resting then repeat.
wow thats very low volumn
i never do dip machine does absolutley nothing for me....
hmmmmm
i dunno man pump.. that seems like verrry low volumn
i'll give it a try though maybe pressdowns with skull crushers
i'll do that as a touchup on friday for tris...
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wow thats very low volumn
i never do dip machine does absolutley nothing for me....
hmmmmm
i dunno man pump.. that seems like verrry low volumn
i'll give it a try though maybe pressdowns with skull crushers
i'll do that as a touchup on friday for tris...
Especially when doing high volume it seems like nothing, but keep in mind the idea is to go to positive failure on each set, and to negative failure on one set. If every set is good,the muscles are quickly burnt out, there's nothing else to do. You'll have nothing left if you're serious. The focus always has to be increasing reps and weight. Rest time 1 minute, 1.5 minutes tops.
As far as bench dips as i said just substitute something else that focuses on the medial and lateral heads, like decline close grips, wide-elbow pushdowns, etc.
Do not think of it as a "touchup" day, that's a waste of a day. Each workout can be just as intense as the last one, except for those off days when you don't have much energy.
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oh i am serious....
here's the thing though for tris
its funny ok lying extensions...
i can probably rep out a lot of reps with a 45 per side on the ez bar
im talkin 20 reps reps
if i go to say a 45 and a 25 on each side... (I still do it though) after rep 6 it starts to kill my elbows...
so... should i be repping out with the 45's then 20 reps...
is that still productive for mass?
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Coleman uses 15 reps/set on most of his arm work, which i think is getting close to the limit. The higher you go after that it can still work but you're starting to skew it a little towards endurance and cuts and less about increasing size.What matters the most is eventually increasing the reps/weights-if you do that on any rep range you'll improve size.
Why not somewhere in between, 45 and a 10 or 10 +15-weight that allows 12-15 reps..will that hurt? Right now i'll have to do same, go to higher reps to avoid pain. Still works well. You can also either superset or reduce rest times as alternative ways of increasing intensity without upping the weight and hurting the joints.
On other thing: to minimimze elbow probs on extensions:
-Do the other exercise first-close-grips, dips, pushdowns - will warm up the elbows.
-Keep the reps higher.
-Try variations such as decline extensions, they hurt the elbows the least.
-Try alternate grips like hammer triceps bar or super e-z curl bar, which is different from an e-z curl bar.
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Coleman uses 15 reps/set on most of his arm work, which i think is getting close to the limit. The higher you go after that it can still work but you're starting to skew it a little towards endurance and maintaining rather than increasing size.What matters the most is eventually increasing the reps/weights-if you do that on any rep range you'll improve size.
Why not somewhere in between, 45 and a 10 or 10 +15-weight that allows 12-15 reps..will that hurt? Right now i'll have to do same, go to higher reps to avoid pain. Still works well. You can also either superset or reduce rest times as an alternative.
On other thing: to minimimze elbow probs on extensions:
-Do the other exercise first-close-grips, dips, pushdowns - will warm up the elbows.
-Keep the reps higher.
-Try variations such as decline extensions, they hurt the elbows the least.
EVERY extension movement for triceps gives me elbow pian EVENTUALLY, they always start out fine but after a month or so the elbows start talking, what i do then is switch up the movement to another extension exercise and then come back to the other one.
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EVERY extension movement for triceps gives me elbow pian EVENTUALLY, they always start out fine but after a month or so the elbows start talking, what i do then is switch up the movement to another extension exercise and then come back to the other one.
Ya i'm starting to get that, and i hate the idea of excluding them. If nothing else works, what has worked to get around that is doing sets of 20-30. Even though it skews it more towards definition, if you do increase the weight used eventually you'll still see size improvements.
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Coleman uses 15 reps/set on most of his arm work, which i think is getting close to the limit. The higher you go after that it can still work but you're starting to skew it a little towards endurance and cuts and less about increasing size.What matters the most is eventually increasing the reps/weights-if you do that on any rep range you'll improve size.
Why not somewhere in between, 45 and a 10 or 10 +15-weight that allows 12-15 reps..will that hurt? Right now i'll have to do same, go to higher reps to avoid pain. Still works well. You can also either superset or reduce rest times as alternative ways of increasing intensity without upping the weight and hurting the joints.
On other thing: to minimimze elbow probs on extensions:
-Do the other exercise first-close-grips, dips, pushdowns - will warm up the elbows.
-Keep the reps higher.
-Try variations such as decline extensions, they hurt the elbows the least.
-Try alternate grips like hammer triceps bar or super e-z curl bar, which is different from an e-z curl bar.
I hear you i always do pressdowns first though to warm up the elbow....
i jst feel like if i dont do skulls i havent killed my tris good and proper.. but i will try what you say though.. I ALWAYS open to learn training wise..
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I agree, you have to do some kind of extension unless you've tried everything above and injuries still happen. I'm starting to get more injuries now but one of those combinations above should always allow something even if it means higher reps.
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I agree, you have to do some kind of extension unless you've tried everything above and injuries still happen. I'm starting to get more injuries now but one of those combinations above should always allow something even if it means higher reps.
crazy thing about extesions is that there's a million variations, db, bb, machine, overhead, incline, flat, decline, elbows in, elbows out, lowering to different places, etc.
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crazy thing about extesions is that there's a million variations, db, bb, machine, overhead, incline, flat, decline, elbows in, elbows out, lowering to different places, etc.
Ya, hopefully you've been able to find something that won't hurt. Some kind of cable extensions with a rope seem easier on the elbows. If you can't, fuggedaboudit the elbows are done.
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Seen some good results when doing the heavy-light quad set system. Usually 60-90 seconds between sets. Reps vary.
Example:
Heavy...5 to 7 reps
1) Close (very) grip tricep push down, Bertil Fox way.
2) Slight cheat BB curl
Moderate...8 to 10 reps
3) Lying bench BB tricep press...lower the bar a little beyond half way of the head. Can do this on a incline bench also.
4) Preacher curls..upper chest resting on the top part of the bench...looking for a full extension of the arms on the bench.
Those 4 exercises complete one quad set, going from heavy to moderate, with the 60 to 90 second break between sets. Usually 2 or 3 Quad sets are preformed for the arms, twice a week. Excellent pump for those who chase the pump in a workout. Does not have to be those exact movements, whichever heavy-moderate exercise you can think of. Good Luck.
3) Preacher curl
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Seen some good results when doing the heavy-light quad set system. Usually 60-90 seconds between sets. Reps vary.
Example:
Heavy...5 to 7 reps
1) Close (very) grip tricep push down, Bertil Fox way.
2) Slight cheat BB curl
Moderate...8 to 10 reps
3) Lying bench BB tricep press...lower the bar a little beyond half way of the head. Can do this on a incline bench also.
4) Preacher curls..upper chest resting on the top part of the bench...looking for a full extension of the arms on the bench.
Those 4 exercises complete one quad set, going from heavy to moderate, with the 60 to 90 second break between sets. Usually 2 or 3 Quad sets are preformed for the arms, twice a week. Excellent pump for those who chase the pump in a workout. Does not have to be those exact movements, whichever heavy-moderate exercise you can think of. Good Luck.
3) Preacher curl
that looks like a great workout.
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I think supersetting bis/tris isn't good.
Hit tris, then move to biceps..
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dunno i got better gains super setting them....
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word mes...
i just can't seem to ..... i need to annihilate one, then move to the next..
whatever works though! :)
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after you murder tris...
what do you have left for tris?
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I usually do have plenty left for bi's.
After tri's, i get a cup of coffee and down a banana.
I just can't seem to get a good workout by supersettnig them.. one always seems to lag.
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training bi's and tri's together isn't that difficult, it's not like you're training legs or back, shouldn't need a break, cup of coffee, etc. to train them.
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training bi's and tri's together isn't that difficult, it's not like you're training legs or back, shouldn't need a break, cup of coffee, etc. to train them.
I agree, it's kind of an easy day, you're not moving a ton of weight.
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Just went and had a shower and was thinking about it....
it makes sense to work them one after the other....
that way none gets off the hook less rest more blood in the muscle....
which means for example the elbow joint stays warm.. and doesnt get a chance too cool down...
thanks for that eye opener.. tbombz coltrane pump and quacker
gonna switch it up... and do even less for bis... 3 excersises barbell curls preacher and hammers
my tris grow fairly good.. but my bis grow superfast ..
need those hanging tris like flex wheeler
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wsup groink saw your pic...
on the G&O board....
looking good huge tris..
care to throw in your tri workout? (please)
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wsup groink saw your pic...
on the G&O board....
looking good huge tris..
care to throw in your tri workout? (please)
Close grip decline bech 3 sets
Cybex tricep machine extensions 3 sets
Double arm kickbacks 3 sets. when I do these twist my wrists palms-up at the top of the movement. Try it.....you can feel the long head of your tri just frying to a crisp.
That's this week.....i am always changing shit up, I rarely ever do the same exact workout twice. I've always said it's all about intensity and getting a feel for what movements work for you. and also having the smarts to avoid shit that doesn't work, even if they are considered vital exercises by most trainers
In an earlier post you said that Skullcrushers are a must in your routine, for me all they do is hurt my elbows. I can do a ton of weight on them and i don't get jack shit out of 'em....same with Squats. So instead I'll do the same movement only with dumbells so i can "set up" myself the way that works for me and my elbows don't hurt.
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So instead I'll do the same movement only with dumbells so i can "set up" myself the way that works for me and my elbows don't hurt.
That's it, try variations and one might be found that doesn't create problems. Sometimes it only takes very slight changes in ROM.
I never found supersetting bis and tris that good, what's better and less used is compound supersets (the name's misleading, nothing to do with compound exercises) - take any two exercises for the same muscle and work them in supersets.
That keeps the muscles worked separately but ups the intensity.
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training bi's and tri's together isn't that difficult, it's not like you're training legs or back, shouldn't need a break, cup of coffee, etc. to train them.
Whens it's 8pm at night and i worked all day, i do need a cup. 8)
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That's it, try variations and one might be found that doesn't create problems. Sometimes it only takes very slight changes in ROM.
I never found supersetting bis and tris that good, what's better and less used is compound supersets (the name's misleading, nothing to do with compound exercises) - take any two exercises for the same muscle and work them in supersets.
That keeps the muscles worked separately but ups the intensity.
I train them separately but on the same day. I don't think I would be able to focus enough if i was jumping back and forth.
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I train them separately but on the same day. I don't think I would be able to focus enough if i was jumping back and forth.
That's what i'm saying, you don't have to do that with compound supersets. The standard supersets blow up the area but don't hit either muscle as well.
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That's what i'm saying, you don't have to do that with compound supersets. The standard supersets blow up the area but don't hit either muscle as well.
I hear you Pump. I'm not a supersetter per se but maybe i'll give it a whirl on my next arm workout. what the fuck,it can't hurt.
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I train them separately but on the same day. I don't think I would be able to focus enough if i was jumping back and forth.
bingo. my thoughts too. I need to destroy one muscle, then move on to the other.
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cool i will be switching to working them seperately....
next arm day
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For arms i do
3 sets - 3 exercises for tris (and when finished with them sometimes i do a burn set like Lee Priest does, you know close grip reps at something stable)
and 3 - 3 for bis
I also believed cable curls are for "women" but now im totally convinced that they are fucking great, i love them.
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only 3 excersises....
hmmm i do 5 for tris
4 for bis
any less i dont feel it
you do skulls mesoz
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only 3 excersises....
hmmm i do 5 for tris
4 for bis
any less i dont feel it
you do skulls mesoz
My tris dont "hang" out so much, they are pretty good but they are "flat" from behind you know.
Yes i do skulls.
in the beggining i did high volume for arms like you but later i felt that my bis and tris got some work from back movements and pressing. so i reduced sets and exercises..
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also what about other bodyparts? you also do high volume? for example chest, one of your strong points.
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my tris have hang but i need more
yeah heavy volumn for chest
today was incline dumbell presses (heavy) 3 sets
flat dumbell presses (heavy) 3 sets
incline hammer strength (heavy) 3 sets
flat hammer strength (heavy) 3 sets
incline flyes 3 sets
flat flyes 3 sets
cable crossovers 3sets
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how long does a workout takes for you?
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my tris have hang but i need more
yeah heavy volumn for chest
today was incline dumbell presses (heavy) 3 sets
flat dumbell presses (heavy) 3 sets
incline hammer strength (heavy) 3 sets
flat hammer strength (heavy) 3 sets
incline flyes 3 sets
flat flyes 3 sets
cable crossovers 3sets
the Hammer shit is redundant and totally unnecessary, otherwise great workout.
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my tris have hang but i need more
yeah heavy volumn for chest
today was incline dumbell presses (heavy) 3 sets
flat dumbell presses (heavy) 3 sets
incline hammer strength (heavy) 3 sets
flat hammer strength (heavy) 3 sets
incline flyes 3 sets
flat flyes 3 sets
cable crossovers 3sets
21 sets for chest.....that is a lot of volume. But if it works for you...
I do 9 sets for chest, though sometimes i do 12.
3 sets incline DB presses
3 sets flat presses to the neck
3 sets weighted dips
and sometimes i will throw in either 3 sets of flat presses (DB) or flat flyes.
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the Hammer shit is redundant and totally unnecessary, otherwise great workout.
I don't think so the machines gives a different feel isolates the chest a little more than dumbells
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I don't think so the machines gives a different feel isolates the chest a little more than dumbells
+1. Flex Leverage stuff in particlar for flat and incline press.
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I don't think so the machines gives a different feel isolates the chest a little more than dumbells
i meant doing two db pressing movements and two machine pressing movements in the same workout, probably be better strength and recovery wise to do 1 db press and 1 machine press or just two of either one.
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+1. Flex Leverage stuff in particlar for flat and incline press.
Yeah that's good stuff. My old gym had it and I used it a lot
My new gym ain't got it but they have more cable actuated devices than i have ever seen in my life, I don't even know what half of the shit does.
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meso! my opinion for chest is to drop at least one exercise, and see how it goes for a couple of weeks.
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i meant doing two db pressing movements and two machine pressing movements in the same workout, probably be better strength and recovery wise to do 1 db press and 1 machine press or just two of either one.
Meso you have too much overlap in your programs, even for someone who loves volume. Even when doing your usual program you should take out some of it and when you want to do those exercises substitute them for something already in there.
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i dont know pumpster... 4 pressing movenets for chest to me isnt a lot....
i think volumn is a relative term.. i train 5 days a week... lotta volumn still make gains good gains...
hmmmm im a lifter not a bber... i never know how many sets im gonna do before i go in the gym....
i just really genuinly love training..
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i dont know pumpster... 4 pressing movenets for chest to me isnt a lot....
i think volumn is a relative term.. i train 5 days a week... lotta volumn still make gains good gains...
hmmmm im a lifter not a bber... i never know how many sets im gonna do before i go in the gym....
i just really genuinly love training..
Knock yourself out, but what's already been said is entirely valid.
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no doubt man i take all advice under consideration...
Im doing my arms like you suggested tomorrow
tris first then bis...
put a lil size on my ams recently ant wait to see what the result of doing it like you suggested... over a long period of time
mes :)
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just to let you know pumpsster..
i switched it up yesterday felt good did tris first then bi's
.. I think ima do bi's first from now on though... 3 excercises...
get them out the way so i can concentrate on tris..
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I believe you work hard meso, so did I. By that i mean you should be going to positive failure on at least one set per exercise if not more. But after doing that for years i've concluded that it wasn't necessary and in fact doesn't make sense.
It's not possible to work to maximum intensity AND to do that much volume. They're mutually exclusive and go in opposite directions. I get the same benefit now by making each set count for more, which equates to far less sets.
i have the same opinion. you know where i learned this from? mike mentzer and his high intensity training. although i wouldnt recommend permanently sticking with HIT, its good to throw it in there for a cycle every now and then. it did taught me a lot, and completely changed the way i work out. i give every set my ALL really trying to do as many reps as my muscles possibly can with a given amount of weight. i only do 6 sets for biceps and 6 sets for triceps, either 3 sets of 2 diff exercises or 2 sets of three different exercises. it is plenty for biceps and triceps, they got sore almost every time, and i can feel the fatigue and success of a good workout every time.
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(http://i6.photobucket.com/albums/y225/lucas78/IMAGE_00015-1-1.jpg)
(http://i6.photobucket.com/albums/y225/lucas78/IMAGE_00014-1-1.jpg)
(http://i6.photobucket.com/albums/y225/lucas78/coldbi.jpg)
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good photos Meso but why do you have photos taken from 2 inches away? anyone's arms look big from that angle. :-\
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thanks for the back handed compliment... ;)
i took them like that to show the detail in my arm too them using my cell phone..
there are vids arnd of me measurin my arms a few yrs back ... but anyway i need to make my arms better
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i have the same opinion. you know where i learned this from? mike mentzer and his high intensity training. although i wouldnt recommend permanently sticking with HIT, its good to throw it in there for a cycle every now and then.
That's where it comes from; it can be appiled to any degree of volume though. Yates used modified HIT, adding a few sets. Or use moderate volume that is more sets than HIT but still not much volume, and apply higher intensity than what is used in volume, but not as much intensity per set as HIT. Essentially you have to cover more or less the same amount of work to fatigue the muscle, how much you want to spread the work out over multiple sets vs. getting right to it and wear the muscle down quickly rather than dickin around with massive numbers of sets..
True HIT means taking failure well beyond the normal definition, using a training partner and is hard to maintain for long periods of time because of the insane effort needed for each set.
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good photos Meso but why do you have photos taken from 2 inches away? anyone's arms look big from that angle. :-\
classis quacker jealously right there.
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classis quacker jealously right there.
are you denying that the pictures are extreme close ups?
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Close up or from the top of a mountain, those gun's are impressive. Has that excellent balance (down the center) between the bicep and tricep. Something along the line of what Larry Scott had/has. Classic envy by my good bud QO's. Too bad, the less blessed just seem to criticize others the most on GB. Good Luck.
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are you denying that the pictures are extreme close ups?
Nope. But this isn't Glammer Shots either. And i don't think Meso is trying to be some huge jacked bb he's not. He's got a great physique.
Maybe you'd like to set out some rule and regulations regarding the type of pictures allowed on Getbig?
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Great pic Mes~!
here's my extreme closeup:
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Maybe QO's would like to give us a pic of his gun's reflected in a sliding glass door about 10 feet away. To set the standard for photos, and how they should be presented, on GB...maybe? He might also want to put up a couple of ab's shots for inspiration for the rest of us. Good Luck.
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Maybe QO's would like to give us a pic of his gun's reflected in a sliding glass door about 10 feet away. To set the standard for photos, and how they should be presented, on GB...maybe? He might also want to put up a couple of ab's shots for inspiration for the rest of us. Good Luck.
Yes, i think one should be roughly 10 feet away from the sliding glass door. That way the glass will give that slimming effect one would desire. It also tends to lend itself to the best possible shadowing effect given by the sun.
Quacker? Your thoughts? We're waiting... ;D
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Great pic Mes~!
here's my extreme closeup:
great arms man.... full and peaked.... and cut
quaker is critisizing my Close pic.. when he took a pic of his reflection in a sliding glass door
:-\
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great arms man.... full and peaked.... and cut
quaker is critisizing my Close pic.. when he took a pic of his reflection in a sliding glass door
:-\
and yet my arm looks at least the same size if not bigger and that's from at least 15 feet away, i know, i know........"yeah but you're 652% bodyfat, if you dieted down to negative 46% like me you'd be 79 pounds with 3 inch arms". ;D
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and yet my arm looks at least the same size if not bigger and that's from at least 15 feet away, i know, i know........"yeah but you're 652% bodyfat, if you dieted down to negative 46% like me you'd be 79 pounds with 3 inch arms". ;D
good for you man ;)
anyway...
coltrane you have big forearms do you work them directly?
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Maybe QO's would like to give us a pic of his gun's reflected in a sliding glass door about 10 feet away. To set the standard for photos, and how they should be presented, on GB...maybe? He might also want to put up a couple of ab's shots for inspiration for the rest of us. Good Luck.
More trolling by "jpm" whose ADD prevents focus on training, and who hasn't yet produced any of his own pics.
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More trolling by "jpm" whose ADD prevents focus on training, and who hasn't yet produced any of his own pics.
shit doesn't he claim to shoulder press a 175 pound dumbbell with one arm? with a lift like that you'd think there'd be a video of it somewhere. :D
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good for you man ;)
anyway...
coltrane you have big forearms do you work them directly?
Usually i hit them right after my arm day... once a week. Something like the following:
--palms up (forearms resting on bench), bar with 25's on each side.. 4 sets of as many as i can do
then
--palms down (forearms resting on bench), cambered bar with 5's each side... 4 sets as many as i can do.
here, i think the burn is most important over weight amounts...
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ive actually never done forearm work directly...
might start doing a little..
those big arms are a good look
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Forearms seems to grow rather quick if you really nail them once or twice a week
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finishing your arm workout with hammer curls hits the forearms pretty good, specialy if you dont relax your grip at the bottom of the movement...
an old gym i went to used to have a broomshank with a peice of rope attached to the middle, you used to tie a dumbell or disks and roll it up to the top then roll it down, wringing your hand one direction one time then the oposite the other set,,, most horrible burn youl ever experience!
on the subject of arm training, ive allways went the low set route, its more important then any other bodypart to not get carried away with the weight imo, more so with biceps than triceps.. my fave workout would be( with fresh elbows and shoulders)
seated alternate curls 3 warm ups, one full set 8 to 10 reps
standing straight bbcurls 1 warm up 2 full sets 8 to 10 reps
hammer or preacher curls 2 sets, moderate weight
tricep pushdown straight bar 3 warm ups, 1 full set
seated ez bar extensions 3 warm ups, 2 full sets( this can play havoc with your elbows, dont use it anymore, still my fave for putting meat on)
seated db extension 2 sets
dips one set, rest paused till i can only get one or 2 reps out
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did a touch up tri routine today after shoulders...
did hany's fst7 on tyhe end with rope push downs felt great....
ima use some of what you guys said along with this.. and hopefully
in a few months time maybe summer..
20 inches..
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did a touch up tri routine today after shoulders...
did hany's fst7 on tyhe end with rope push downs felt great....
ima use some of what you guys said along with this.. and hopefully
in a few months time maybe summer..
20 inches..
20 inches? what do you weigh again?
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210
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did a touch up tri routine today after shoulders...
did hany's fst7 on tyhe end with rope push downs felt great....
ima use some of what you guys said along with this.. and hopefully
in a few months time maybe summer..
20 inches..
whats fst7? i have read that Jay does this from now on. extereme stretching on exersices?
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What's a touch up workout? Either train hard or don't do anything. I can understand less sets sometimes, but not less intensity, if the intensity's not there, there's no point to just pump, that's only psychological.
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when i say touch up you misunderstand...
i dont mean sissy wourkout...
i have an arm day monday....
on friday with delts i hit tris again...
but less volum... and with no skulls.. or seated french press to spare my elbows
so a touch u could be press down, dips.. and dumbell extensions
...
meso z fst7 is a training method hany came up with
on the last excersie for lagging bodyparts do 8-12 reps... for 7 sets straight.. with onlty 30 sec rest in between sets...
i did it friday properly.. with rope extensions... very good
i initially before tried it but thought it was wack...because i was doing it light and was looking for a pump.. so i went back read the article properly and realised its supposed to be moderately heavy....
VERY good
im gonna use it on some of those excersises pumpster mentioned
but gonna use it mainly use it for weak bodyparts
like calves... also more legs couldnt hurt
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when i say touch up you misunderstand...
i dont mean sissy wourkout...
i have an arm day monday....
on friday with delts i hit tris again...
but less volum... and with no skulls.. or seated french press to spare my elbows
so a touch u could be press down, dips.. and dumbell extensions
...
meso z fst7 is a training method hany came up with
on the last excersie for lagging bodyparts do 8-12 reps... for 7 sets straight.. with onlty 30 sec rest in between sets...
i did it friday properly.. with rope extensions... very good
i initially before tried it but thought it was wack...because i was doing it light and was looking for a pump.. so i went back read the article properly and realised its supposed to be moderately heavy....
VERY good
im gonna use it on some of those excersises pumpster mentioned
but gonna use it mainly use it for weak bodyparts
like calves... also more legs couldnt hurt
So its simple.. i was waiting a more complicates approach. I will give it a try though.
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...
meso z fst7 is a training method hany came up with
on the last excersie for lagging bodyparts do 8-12 reps... for 7 sets straight.. with onlty 30 sec rest in between sets...
i did it friday properly.. with rope extensions... very good
i initially before tried it but thought it was wack...because i was doing it light and was looking for a pump.. so i went back read the article properly and realised its supposed to be moderately heavy....
VERY good
im gonna use it on some of those excersises pumpster mentioned
but gonna use it mainly use it for weak bodyparts
like calves... also more legs couldnt hurt
What Haney suggested is GVT/Gironda training. If you look at his videos, he had great intensity, better than a lot of guys. The only negative with Lee is that i noticed on some of the clips that he's a little preachy, as if his opinions about training are the last word. For example he says that all movements must be "slow with no jerking", which is just his opinion, but he doesn't mention that. Another exmple, he talks about using an E-Z curl bar for "biceps peak" which is complete garbage.
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Anyway, that's a great system, you can use it 6 x 6, 7 x 7, 8 x 8, etc. The shortened rest times are another way of increasing intensity, instead of upping the weight or increasing the reps. Try it with short rests and other times with one minute rest and slightly more weight and see which you like better.
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when i say touch up you misunderstand...
i dont mean sissy wourkout...
i have an arm day monday....
on friday with delts i hit tris again...
but less volum... and with no skulls.. or seated french press to spare my elbows
so a touch u could be press down, dips.. and dumbell extensions
...
meso z fst7 is a training method hany came up with
on the last excersie for lagging bodyparts do 8-12 reps... for 7 sets straight.. with onlty 30 sec rest in between sets...
i did it friday properly.. with rope extensions... very good
i initially before tried it but thought it was wack...because i was doing it light and was looking for a pump.. so i went back read the article properly and realised its supposed to be moderately heavy....
VERY good
im gonna use it on some of those excersises pumpster mentioned
but gonna use it mainly use it for weak bodyparts
like calves... also more legs couldnt hurt
I have a 'touch up' arm day too on chest day;
Bench dips supersetted with barbell curls. 4 sets
Then pressdowns with alternate dumbell curls, (but 2 repetitions per arm at a time). 4 sets.
I feel my arms need to be hit directly more than once a week
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What's a touch up workout? Either train hard or don't do anything. I can understand less sets sometimes, but not less intensity, if the intensity's not there, there's no point to just pump, that's only psychological.
I tend to disagree. On weds i do legs hard (i work one body part a week, but hard, except for legs which i have a lighter day later on). They are usually still sore on saturdays when i go back and hit them really lightly...higher reps, but light... just to get some blood flowing in that area. I find it helps with my recovery and brings out more detail. To each their own though.
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I tend to disagree. On weds i do legs hard (i work one body part a week, but hard, except for legs which i have a lighter day later on). They are usually still sore on saturdays when i go back and hit them really lightly...higher reps, but light... just to get some blood flowing in that area. I find it helps with my recovery and brings out more detail. To each their own though.
Yes i do that also, but with my triceps.
on arms day (friday) i blast them
then on monday, after chest i train them again light with exersizes like rope push downs, bodyweight dips etc.
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Yes i do that also, but with my triceps.
on arms day (friday) i blast them
then on monday, after chest i train them again light with exersizes like rope push downs, bodyweight dips etc.
yes. i like these lighter higher rep, low weight pump days. Nothing too strenuous. Great for pushing some blood thru to heal things up..
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i thoroughly recommend fst7...
gives the as a more dense feel and look ..
also did it for legs... on the legpress...
seriously intense...
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yes. i like these lighter higher rep, low weight pump days. Nothing too strenuous. Great for pushing some blood thru to heal things up..
Yes it's called "showing off" ;D
I do it too 8)
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Yes it's called "showing off" ;D
I do it too 8)
Does serve a dual purpose. ;D
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Does serve a dual purpose. ;D
I also "touch up" my side delts on leg day ;D