Just adding that the 21's (7's) don't have to be preformed in that exact order, if it does not suit you. Some guy's may start the bar half way up (90 degrees) from the waist to the top position,than  bottom to half way up (90degrees) and than finally with the full ROM as in a regular BB curl. Or starting from the bottom up to 90 degress, etc, etc, etc...Good Luck.

Getting more out of a regular rep:

The One & Half Rep systems has worked well for some men who's progress has slowed down...or hit that training wall. Adapts very well to arm, delts & pec workouts, in particular, but can be used for the rest of the body also. Moderate to light weight is usually done with any of the below suggestions. Not designed for heavier workouts, but true BB'ing.

Taking the BB curl for example:

Complete one full rep  to the top position. Now only lower the bar half way (90 degrees), hold for a second or two and curl back up to the top position again. At that position, lower the bar all the way down to the orginal bottom starting position. That's considered  1 & 1/2 rep. Try for 8-10 reps a set.

Seen guy's use this with cable curls & cable flys, with excellent results. But can be done with a pair of DB, remembering to focus on the performance of the movement. Delts also.

21's (7's) are another way to take  regular rep's to another level. Again BB curls for example:

Just do 7 complete full ROM reps, than 7 reps from the half way mark (90 degrees) to the top position. Next do 7 reps from the bottom position to the half way mark (90 degrees) of the body.  Never pause or rest until these 21's (7's) are done. Two cycles should do it. Also can work well on the triceps, delts & pecs.

There is Running The Rack, also, for biceps, triceps or delts. Couple more ways also. All the above are meant to increase tension in the shorter period of time. Good Luck.

As always...Great Stuff.

Remember seeing that pic of Pat Casey, standing over the bench, when I was in jr. high. Thanks for bring it up again. Believe Casey died rather young and was a cop in Seal Beach for awhile?

I've seen 50lb exercise plates (even 75lbs once) but never Olympic style ones. Any one know why 45's were the standard, rather than a 50lb plate? Because of the European kilo thing and switching over to the U.S. weight measurements?

Trapz101

When doing twice a week chest (or any other muscle group) and results are slowed, or no noticeable results at all (size/strength), than try the once a week thing.

3 times a week: Now days , not too many train a muscle group more than twice a week, but if wishing to give it a try...that's up to you. Back in the day, 3 times a week was the general scheme of training. Pretty big boys back the, with that more classic look to them. Though, as a general rule of thumb, 3 times a week reduces the rate of recovery for the muscle worked.

As with recovery, the key to progressive improvement in size and strength, try not going to the point of failure on any given rep or set. Stop a rep or two away from that point.Experienced BB'ers and Pl'ers know this all to well. Of course if your juiced to the max, do what you wish. Though drugs don't always give the results you may think they do. Good Luck.

That's a question usually ask by women, and quite a lot, but anyway...... The inner thigh is not a heavily muscled area by nature, but they certainly can be developed to their full potential.  

Might suggest squats (a wide foot spacing), lunges (in place or walking) and step-ups. Even wide footing on some forms of the DL. Sumo squats and DL's come to mind, also. Some gym's have different type machines/cables (sitting or standing) which may also draw your interest.

Generally speaking, wrestlers practice scissors type training for power of the inner thighs. As do ground fighters and other forms of the martial art.  Good Luck.

The above chest work is pretty standard, which has worked for many in the past. It's not the exercises you  do, so much, but the way you do them. Remembering that the idea is to attack the area, increasing intensity throughout (or as much as possible).

Might suggest the following:

1)   Dips, if having a "V" bar than the hand spacing can be a little wider than usual.. which lessens the influence of the triceps and more to the pec's and stretch. Try placing the chin on the upper chest and draw the knees up into the body, while doing reps. Might be surprised how this has a affect on the upper pec's for some guy's, once the influence of the triceps and even the anterior delts are reduced. Might suggest only bwt at first. This is a learning exercise, meant to be done the correct way.  2X8-10  

2)  DB flat bench presses.  Keeping the elbows inline with the upper chest/neck, going for a full stretch each rep. Touch the DB's together at the top position and hold for a second or two, flexing the pecs themselves. Gives extra focus on the pec's. 2X10

3) First choice here would be the Pec Deck (with elbows on pads), second would be a cable station. If not having either than DB flys, keeping the DB's in line with the chest/neck, elbows back again. Full stretch.  2X10

With a protocol like this, some prefer doing the Pec Deck/Cable/DB Flys at the beginning of their workout. Though, for most of us, the dips first seems to work out best. But do explore the possibility's of doing these exercises  in any order you wish. Also add another set, rather than the suggested 2, if feeling the need. If results slow, than back to the 2 sets.

I know it's a very over used term, but the mind/muscle connection can be important for any pure BB'ing training. A moderate weight/resistance, done at a faster pace in a  workout also is suggested.  60 seconds between sets and 3 minutes between exercises. Might be tough at first, it's something you can build up too. Keep the blood flowing to keep the pump up.

If you still wish to alternate this program, than one workout could start with dip, the next with flat DB benches, etc...  Do even what you wish, if this style program does or doesn't draw your interest.  Good Luck.

PrimeMuscle

Does you wife have a caregiver when your away all day?

Agree with Oldtimer1.

 As he noted, band training can have a major role in strengthening the four muscle attachments of the rotator cuff it's self, even considering that style training before DB work. In any event, try keeping the area warm when working the rotator cuff region, increasing the blood supply to the area is important  (a heat pad, lotion, etc).

Flexibility  (or lack of it) of the shoulder girdle has a strong influence on the rotator cuff.  Even the flexibility of the spine (bad posture/alinement, etc) comes into play. Good Luck

http://www.getbig.com/boards/index.php?topic=453485.msg6547362#msg65473

Hmmmmm...seems the other ones have been deleted. But this one can't be, so leaving it up. Fear and lies tend to lead to cowardly actions...no doubt.

Guessing she weighted a solid 200lbs, or more, judging by old pictures of her? Terry Todd was one powerful and intelligent trainer, taking weight training to other sports. Guess their still alive today?

Some outdoor running paths (parks, etc in SoCal) have exercise stations along the way. Like chinning bars at one station, the next station might have a situp set up, dips bars, pushup bars (mounted to the ground or in cement), ladder bars, etc, etc, etc.. Even cement bench stations for one legged step-ups, ham stretches, etc.

Lot of Tri athletes do  sand sprints, and at time up the sand dunes, at the beaches. Can usually workout all year round out here.

PrimeMuscle:

Duly noted. But I'm quite laid back in the real physical world. And as you may note, no CAP'S (needing attention, showing anger...rather rude actually) in any of my postings. Never going to the extreme of coming unglued with something on a site like GB. Very few people, who post here, are who they really claim they are. Just role playing for them. Some very lonely souls out there.

Donald Smith and I got along very well in the past. He once posted that I should write a book about training (in a serious vein....no sarcasm was  intended). Not sure what went wrong along the way, but around October/November, of last year, seemed to be a turning point. I suggested the advantage of raising the heels when squatting, also including the one arm negative chin in a workout..if one wished to try those out.  Than wham-O, got the somewhat abusive post and PM's from Donald Smith. Still don't know the reason behind all of that.  His persona had changed with other GB members, also. Donald Smith also took exception the "Good Luck" at the end of most of my post, even complaining to the Mods about that. (I have friends in high places within GB)

All this seems to have leaked over to the Mature site...truly sorry for the interruptions. But the lie's and miss statements about me really need to be addressed. Wish to believe me or not, that is anyone's choice. Hopefully Donald Smith and I can come to a agreement to disagree and not take it to a abusive level.      

 

Dear little person,

Produce the thread that I endorsed the one arm chin for senior golfers. Seems one arm chins bring out the envy in you, of others. Some women can do one arm chins, so what's the big deal?

Why lie, you have PM'ed many times, all very negative with the usual subject of violence and preforming homosexual acts.  What's with the tat's thing, it's just what my culture does.

Don't know who Ronald is, one of the many people you swore at, and were arrogant with, in the past? It's all on record, from the beginning of your first post to the present.

                                         Good Luck

Hmmmm...guess the little guy is upsets with me...again.

Of course I never said anything close to training senior citizens, on the one arm chin, for golf. Why the lie's all the time? Anyone is free to read any of my past post (years now) to see the many, many options suggested for training. Might also run through some of the crude and pretty nasty stuff the little guy has said to others. Seems obsessed with other men sucking his little pecker, and suggest that quite a lot.

I don't do direct arm work because I don't have to,. they respond well enough. To me, direct arm work is the most boring thing I could ever do.  But that's just me, anyone enjoys the need  to do  arms, than good for them.

Now I ready myself for the many PM's I'll be getting from the little guy. Main theme will be his punching me in the face (while standing on a ladder?) and his homosexual offer for me to suck his little pecker. Good Luck with that.

Is that from the Jane Fonda exercise guide for women's better bodies? 


Good Luck.

PrimeMuscle:  Congrats on your renewed efforts.

Not a dis by any means:  Just might suggest that doing 26 total sets for arm work may prove to be counterproductive in the long (or even short) run. Even for most young guy's in their 20's, this might prove to be way too much...even at once a week. But as a  68 year old man, perhaps enthusiasm  has overtaken a practical approach to  common  sense training.

Dropping 18 to 20 sets, from a arm program like that, may produce better results. But if you find a arm program like that rewarding for you, and you do know your own body better than most, than good for you. Good Luck.

Lying on a higher bench ,I'll have a training partner apply manual resistance while doing leg curls. One leg at a time. Best part about this is the the pressure can increase or decrease depending on the position of the actual curling function. So you might have him apply enough so 4 or 5 extra hard leg curls are done, than have him loosen the pressure where you can do 5 or 6 more full reps. Something like a Nautilus leg curl machine, where full pressure in on the muscle group for the full ROM. Something like a Nautilus leg curl machine would do.

Usually use a longer towel for these, seen some use a Gi belt also. Thought some will have the partner just use his hand grip on the heels/ankles.

A good ham stretch would be with the toes on a 2" board, pair of 45's, etc. Doing GM'ings, SLDL or just hold the hands clasped behind the back. Hold at the bottom for a few seconds. Also seems to affect the calves in a good way. Good Luck.

Side Bar:  this towel manual resistance exercise also works extremely well when doing triceps exercises. Lying face down (on a mat/bench), have a partner apply the resistance, starting with the hands clasped together.

Anyone ever use the original PHA system, partly created  by Bob Gajda, with regards to endurance plus strength training (stamina)? Kind of like circuit training gone wild.  Sergio Oliva wa said to use it , from time to time.

 Always wonder what Oliva's brother look like, back in Cuba. I read that Oliva said his brother was much bigger and stronger than him. Just never had the opportunity to get out of Cuba.

Mille Cyrus

Congrats, dropping 40.5 lbs starts with a great mind set, leading to a better attitude towards success.


Yesterdays workouts:

Warm-ups
Pullovers, straight arm, 180 degrees..swing bell.

1) DL...partials, in a PR, with the bar set at mid thigh level. 2X12-15 reps (sometimes up to 20)

2) BB Shrugs....2X10-12

3) Hi-pulls...in a PR...2X12-15

4)  Chins (weighted)...Hammer grip, around shoulder width..2X10-12

5)  Chins (bwt)...one arm negatives (haven't done this one in quite a while).   2X8-10

Last Thursday workout:

Warm-ups...Sissy squats (hold at the bottom for a few seconds, burn baby burn) and light GoodMorning's (backed arched and straight) with the toes on a 2" board (allows a much better ham stretch)

1) Step-ups...DB held on working side, box height a bit below knee height.  8X8, soon to be 10X10's.

2)  Lying ham curls, one leg at a time. 8X8, soon to be 10X10's.

Puzzling, very puzzling.......incoheren t...wondering what that last post had to do with anything about  being conservative or anything else.

Must be speaking from the British, and some European view, on conservative people (or party). In America we can have quite many different layers of conservatism or liberalism. We also have liberal conservatives and even conservative liberals. Can't prejudge anyone person(or thing) by whatever label might be put on them, earned or not.

Mr Nobody is correct with that good advice about the raised heels.

 Would usually suggest a 2" board (1 5/8 actually) or a pair of 45's. Sets the body more inline with the BB Hack lift. But if 1" works for you, than great. Going to put some extra focus on the quads (raised heels) and less stress on the lower back.

Dragging into, or brushing the hams, can be an annoyance for some guy's...but that raising of the heels thing may help.I find the more upright (spine/lower back/shoulders)the less bother with the bar hitting the hams. For me, either flat of raises works. Probably due to body types again, like when doing  regular DL's of squats.  Which in truth, some body types are just not designed to do...at least when getting into more serious weight.

Think men's fitness magazine can be the main source on information on the TQ&A board.

Actual ham curls have been known to influence the calf's a bit. Heels together sounds like the old Vince Gironda Hack machine style. He called it the frog version or something like that.....knees way out.

BB Hacks have been my favorite leg exercise for years. I think of it as a reverse DL, without the over involvement of the lower back and more inline with the upper body as you lift...not like the DL and trying to avoid the knees.

Montague:

Just remembered the "Y" board this morning, while visiting the Dead Zone.   AKA...The Training Q & A board.

You know, the board with the few dumb and dumber taking over, along with their kiss of the asses of each other. Where if you might have a different view, or slant, on training than theirs, than you become  arrogant and a know it all...if by magic.

Than there's the fragile & sensitive little guy who really may be on the verge of needing emotional help.....very, very soon. Sad part is, the few mentally challenged over there believe most of his BS.

Most of the gentleman who come to the TQ&A are great and interested in training.  Just the few with cripple egos are taking the site to shit heaven. Sort of like the Pumpster era, when people avoided that site at all cost. Glad the "Y" board is meant to be more open and free to expression.   I hope.