Cool Workout- Great DOMS

[Al Doggity]

My usual 5 day routine is push/pull/legs/push/pull rest two days.
I usually split the upper body workouts in half, doing tris for half hour then chest for half hour on pull day, for example.

Because I was using the gym in our apartment building for the last two days which is not as equipped as my regular gym, I tried something a little different that I don't think I've ever read about.

Instead of splitting my workouts in half, I rotated between bodyparts and also rotated between heavy weights and extremely high volume. So, this morning's pull workout looked like this:

 Warmup:
Chinups/ 5 sets

Biceps:
Seated DB Curls(60 lbs) supersetted with cable hammer curls(50 reps)/3 sets

Back:
Bent over barbell rows (275) supersetted with seated lat pulls (40 reps)/3sets

Biceps:
Incline seated Hammer Curls (40 lbs) supersetted with bentover barbell curls(30 reps) supersetted with forearm curls (50) /3 sets

Back
Rack Pulls (495) supersetted with cable pullover (25 reps)/3 sets


There was a bit more, but you get the idea. I really liked these workouts, feeling intense DOMS all over upper body and experienced a really good pump. I like that they are intense and focus on volume as well as weight. I have wanted to work towards a 100-rep curl , but did not want to sacrifice strength training and I feel like this might be the answer.

[Never1AShow]

There's too much bent over and hammer movements.

[Irongrip400]

I hate DOMS. I know it's supposed to make you feel like you really did something, but without gear it is counterproductive in my eyes.

[wes]

Epic biceps overtraining.


Do chest and biceps and triceps with back ala Dorian Yates.

[Al Doggity]

There's too much bent over and hammer movements.

I used to hate hammer curls because I thought they were worthless, but I've been  doing them consistently for the past 6 months and I feel like they've really added thickness.


As for bent over movements- for back, they are imperative for me. Most guys around my weight don't do a lot chinups but I can do 14 on my first set and 11 on my 5th and I think that mostly comes from bent over barbell rows.

[Al Doggity]

I hate DOMS. I know it's supposed to make you feel like you really did something, but without gear it is counterproductive in my eyes.

When I don't feel any soreness, I feel like it was almost a wasted workout. When I experience doms, my muscles feel harder and fuller.

[wes]

I like getting sore.

NO HOMO

[Never1AShow]

Do you like bent over movements and hammer movements?

[HTexan]

DOMS is bad tho. I get that shit and fucking hate it.

[Coach is Back!]

Basile in 3....2....

[mr.turbo]

hey this is a pretty slick routine

I like it

[Waller]

I do the alternating style for arms, and somewhat for shoulders through the different heads. I find I'm stronger for longer doing it that way.

[Dr Dutch]

Well let's be serious for once: I never have DOMS in my side delts. I always found this strange, cause I work them well and all other muscles get DOMS.
Anyone else got the same experience ?

[Waller]

Well let's be serious for once: I never have DOMS in my side delts. I always found this strange, cause I work them well and all other muscles get DOMS.
Anyone else got the same experience ?

I really struggle to get DOMS in my shoulders. They respond to pretty much anything though, they're my easy bodypart. Once in a blue moon I'll manage to make them sore.

[Simple Simon]

I really struggle to get DOMS in my shoulders. They respond to pretty much anything though, they're my easy bodypart. Once in a blue moon I'll manage to make them sore.

Carry the weekly shop home rather than taking the car.

[Royalty]

My usual 5 day routine is push/pull/legs/push/pull rest two days.
I usually split the upper body workouts in half, doing tris for half hour then chest for half hour on pull day, for example.

Because I was using the gym in our apartment building for the last two days which is not as equipped as my regular gym, I tried something a little different that I don't think I've ever read about.

Instead of splitting my workouts in half, I rotated between bodyparts and also rotated between heavy weights and extremely high volume. So, this morning's pull workout looked like this:

 Warmup:
Chinups/ 5 sets

Biceps:
Seated DB Curls(60 lbs) supersetted with cable hammer curls(50 reps)/3 sets

Back:
Bent over barbell rows (275) supersetted with seated lat pulls (40 reps)/3sets

Biceps:
Incline seated Hammer Curls (40 lbs) supersetted with bentover barbell curls(30 reps) supersetted with forearm curls (50) /3 sets

Back
Rack Pulls (495) supersetted with cable pullover (25 reps)/3 sets


There was a bit more, but you get the idea. I really liked these workouts, feeling intense DOMS all over upper body and experienced a really good pump. I like that they are intense and focus on volume as well as weight. I have wanted to work towards a 100-rep curl , but did not want to sacrifice strength training and I feel like this might be the answer.

Heavy dumbbell curls and then high-rep cable hammer curls BEFORE bent rows?  

[Yamcha]

Back
Rack Pulls (495) supersetted with cable pullover (25 reps)/3 sets Chin Ups (Failure)

Try that next time. Absolutely killer finisher.

[Al Doggity]

Heavy dumbbell curls and then high-rep cable hammer curls BEFORE bent rows?  

Yeah.I'm a big believer in pre-exhausting.

Try that next time. Absolutely killer finisher.

I have no doubt that it would be, but the thing I'm liking about this workout style is that it combines high weight/moderate reps with low weight/ extremely high volume. I'd be lucky to squeeze out 5 reps of chinups.

[Al Doggity]

Well let's be serious for once: I never have DOMS in my side delts. I always found this strange, cause I work them well and all other muscles get DOMS.
Anyone else got the same experience ?

Like I said in my last post, I'm a big believer in pre-exhausting, and I actually discovered the principle on a push day with an intense shoulder workout. My gym was crowded, so I was fucking around with various flyes shoulder isolation exercises and trying not to get pissed because I felt like my shoulder workout was going to be ruined. It actually turned out to be a great workout and felt some pretty intense DOMS. I never paid any attention to pre-exhaust principles before that, but they have been a staple for me since then and have been really beneficial. If you're looking to increase DOMS in the shoulder area, give pre-exhausting a try for a workout and see if its something that is beneficial to your workouts.

[Yamcha]

Yeah.I'm a big believer in pre-exhausting.

I have no doubt that it would be, but the thing I'm liking about this workout style is that it combines high weight/moderate reps with low weight/ extremely high volume. I'd be lucky to squeeze out 5 reps of chinups.

If you have an assisted chin up machine available, you could incorporate your strategy easily

[robcguns]

There's too much bent over and hammer movements.

No such thing as to much hammer movements if you want really thick arms.

[Dr Dutch]

Pre exhaust gives me monster DOMS, but not in my side delts (laterals before presses, or laterals before wide grip uprigt rows, or combined..).
Shit happens, or not....

[wes]

Pre exhaust gives me monster DOMS, but not in my side delts (laterals before presses, or laterals before wide grip uprigt rows, or combined..).
Shit happens, or not....

Do a few "Quad Sets".....lateral raise for 15 reps,followed by Bradford Press for 8-10 reps,then immediately back to laterals to failure then back to Bradfords,to failure THEN you rest.

3-4 cycles of this and you`ll be wiped!!


Thank me later!!   

[Dr Dutch]

Thanks, I will thank or curse you later.....

[wes]

Thanks, I will thank or curse you later.....

You`ll curse me first and during said workout,but once your shirts are too small to fit into,you`ll thank me!