Author Topic: Getbig Exercise of the Day: Kickbacks (Read 3019 times)

Royalty · « **on:** February 03, 2015, 04:10:47 AM »

Today, I would like all members to perform 4 sets, 8-10 reps for each arm

DroppingPlates · « **Reply #1 on:** February 03, 2015, 04:58:25 AM »

They're esp effective when you keep your elbow behind your back

NotMrAverage · « **Reply #2 on:** February 03, 2015, 05:45:29 AM »

Challenge accepted!

I like to to this a finisher in my arm routine.

Do 1 exersice for bis
Then 1 for tris
Routate like this and perform 3 exersices for each muscle. Great burn! Keep weights so u can peform 10-15 reps on each exersice.

I did arms heavy for yeats and did not get much results.

Now i've dropped weight and go for contact.

Todays workout:
exc 1: Concentretion Curls (as Arnold perform them in pumping iron. Standing up)
exc 2: Dips (body straight to avoid too much pec involvment)
-----3: Ez-curls
-----4: Pushdowns standing straight up - no leaning forward (straight bar)
-----5: Cable curl ez-bar (pump the shit out of them with drop sets)
-----6: Dumbell kick backs with slight pause in full contraction

Mix wotkouts so one U do 2 exersizes as super sets. Next time as straight sets.

Will go do this shit now. Please give my some bro power! and we will see how much arm measure before and after workout

Updates come later during the day.

I'be changed from curling heavier weights so lower weights and they have grown 5 cm in a short while. Reps will be around 12-15.

Weird since back and chest and even legs respond excellent from heavier weight (like 6-8 on chest and even as low as 4-6 on back).

falco · « **Reply #3 on:** February 03, 2015, 05:48:12 AM »

Must we do them in posing trunks like arnold or can we be clothed?

Royalty · « **Reply #4 on:** February 03, 2015, 05:50:42 AM »

Quote from: falco on February 03, 2015, 05:48:12 AM

Must we do them in posing trunks like arnold or can we be clothed?

Posing trunks only

_aj_ · « **Reply #5 on:** February 03, 2015, 05:56:35 AM »

I always thought of these as a useless tricep exercise, especially compared to things like close-grip bench and dips. Of course, my triceps are for shit, so YMMV.

Royalty · « **Reply #6 on:** February 03, 2015, 06:02:21 AM »

Quote from: _aj_ on February 03, 2015, 05:56:35 AM

I always thought of these as a useless tricep exercise, especially compared to things like close-grip bench and dips. Of course, my triceps are for shit, so YMMV.

Kickbacks seem to isolate the outer head of the tricep

Close grip bench press hits all 3 heads of the tricep

Donny · « **Reply #7 on:** February 03, 2015, 06:13:41 AM »

Quote from: _aj_ on February 03, 2015, 05:56:35 AM

I always thought of these as a useless tricep exercise, especially compared to things like close-grip bench and dips. Of course, my triceps are for shit, so YMMV.

only useless with pink dumbbells..

With a POF arm workout they are to finish off in the contracted position. Being honest if i was doing your standard workout for mass and strength i would do Close Grip Benches,Dips on the Parallel Bars or Between Benches,finish with Incline BB extensions.

TheShape. · « **Reply #8 on:** February 03, 2015, 06:16:58 AM »

It only works as a quick way to keep a pump going for me.

Donny · « **Reply #9 on:** February 03, 2015, 06:23:10 AM »

Quote from: TheShape. on February 03, 2015, 06:16:58 AM

It only works as a quick way to keep a pump going for me.

I am trying to train as efficient as possible to save my joints. Granted kickbacks are not the first exercise one thinks about but with the right programme they are useful. Cable kickbacks i like. Also 1 arm reverse grip pushdowns are useful.

Powerlift66 · « **Reply #10 on:** February 03, 2015, 06:28:03 AM »

Great exercise for the fitness bunnies...

Donny · « **Reply #11 on:** February 03, 2015, 06:34:47 AM »

Quote from: Powerlift66 on February 03, 2015, 06:28:03 AM

Great exercise for the fitness bunnies...

Attention to detail my man...then again you can´t flex fat can you ?

ritch · « **Reply #12 on:** February 03, 2015, 07:49:49 AM »

Actually an underestimated movement. Done with a cable is pretty good!

Palpatine Q · « **Reply #13 on:** February 03, 2015, 08:01:55 AM »

I do mine both arms at the same time.

thegamechanger · « **Reply #14 on:** February 03, 2015, 08:03:49 AM »

#whykickback?

ritch · « **Reply #15 on:** February 03, 2015, 08:20:00 AM »

Quote from: Palpatine Q on February 03, 2015, 08:01:55 AM

I do mine both arms at the same time.

Perfect. This way you have no free arm to fend me off when I ram it up your ass!
Or was that your plan?

falco · « **Reply #16 on:** February 03, 2015, 08:25:39 AM »

Quote from: _aj_ on February 03, 2015, 05:56:35 AM

I always thought of these as a useless tricep exercise, especially compared to things like close-grip bench and dips. Of course, my triceps are for shit, so YMMV.

I'm not a fan either.

Palpatine Q · « **Reply #17 on:** February 03, 2015, 08:28:19 AM »

Quote from: ritch on February 03, 2015, 08:20:00 AM

Perfect. This way you have no free arm to fend me off when I ram it up your ass!
Or was that your plan?

Fend you off ?

you got me all wrong stud...LOL

FermiDirac · « **Reply #18 on:** February 03, 2015, 08:28:42 AM »

What is your opinion on upright row?

Palpatine Q · « **Reply #19 on:** February 03, 2015, 08:31:28 AM »

Quote from: FermiDirac on February 03, 2015, 08:28:42 AM

What is your opinion on upright row?

not a big fan (apologies to BDB)

an odd movement, and with a barbell your torquing your shoulders in away they aren't meant to be stressed. because i seriously doubt many people here have identically strong shoulder capsules that track exactly the same. and you join them with a barbell. this is true for everything, but upright rows put your shoulder in a very bad position

if i did do them it would be with DBs

just do laterals,

Royalty · « **Reply #20 on:** February 03, 2015, 08:34:12 AM »

Quote from: thegamechanger on February 03, 2015, 08:03:49 AM

#whykickback?

....so we can all win 6 consecutive Mr O titles

...and make comeback to win a 7th title

Palpatine Q · « **Reply #21 on:** February 03, 2015, 08:38:58 AM »

Quote from: Royalty on February 03, 2015, 08:34:12 AM

....so we can all win 6 consecutive Mr O titles

...and make comeback to win a 7th title

look at that "weak" tricep.....LOLOL

ritch · « **Reply #22 on:** February 03, 2015, 09:29:13 AM »

Quote from: Palpatine Q on February 03, 2015, 08:28:19 AM

Fend you off ?

you got me all wrong stud...LOL

Party time!!!

thegamechanger · « **Reply #23 on:** February 03, 2015, 09:39:38 AM »

maybe arnold just liked to be in that position

NotMrAverage · « **Reply #24 on:** February 03, 2015, 10:49:55 AM »

Workout completed. Went fine. Kickbacks work fine for me as a last exercise. Pause at the maximum straighted out arm position for a peak contraction of whatever. Did'nt remember to tape them but who cares about that. 47cm cold 50 cm pumped is normal. Arms are my weakest muscle group and it sucks.

More of those exercise of the day things!