Ok here it goes, I'm on a clean bulk. Hitting my macros every day. My split is as follows:
Day 1 - Chest - Bicep - Forarms
Day 2 - Back
Day 3 - OFF
Day 4 - Shoulder - Tri
Day 5 - Legs - Abs - Obliques
Day 6 - OFF
Day 7 - Repeat Split
The day after my bicep workout I see gains every time.
My back routine is as follows (i will only list the working sets, as i do 2 light warmups for every lift)
Dumbell Pullover - 3x to Failure
Close Grip Lat Pulldown - 3x to Failure
One Arm Dumbell Row - 3x to Failure
Wide Grip Row - 3x to Failure
Dumbell Shrugs 3x/30rep
Smith Machine Barbell Shrugs (heavy weight) 3x/20rep
Deadlift - 3x till failure of grip. (i really need to work on deadlifts, i know. My lower back still gets shredded each workout though.)
That's my back routine. Now some of my lifts have bicep involvement. My biceps still have only been recovering 20-24 hours during this period. Am I losing my gains because of inadequate recovery? I feel like they get smaller after every back workout. Then again it could all be in my mind. Thoughts?
EDIT: Oh, and i do flex my biceps ALOT. I love it for some reason... could that also be interfering?
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04-24-2011, 12:36 AM #1
Can I lose bicep gains with close grip lat pulldowns?
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04-24-2011, 12:42 AM #2
You'd probably be better at deadlifts if you didn't do them after hitting your traps, lats (and lower back to an extent) and forearms from all the stuff beforehand. Forgive me for my powerlifting bias, but you'd probably be better off following a more basic program at first (Starting Strength, Stronglifts, Layne Norton's power/hypertrophy program is apparently good too). You've probably already been told this, but that's because it's true.
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04-24-2011, 01:01 AM #3
The whole routine i've been doing for the last 2 months has brought me fantastic gains. I'm now looking more athstetic than ever. And my strength gains have been fantastic as well. No need for SS for my body. However I am constantly switching my routines every 3-4 weeks to keep confusing my muscles. So they never have any idea of what's going on. Keeps the gains going.
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04-24-2011, 01:27 AM #4
Forget muscle confusion, its bull****, increasing weight is enough. If your eating enough, you can gain off almost any routine at the beginning, doesn't mean its good, IMO cut out DB shrugs, CG lat pulldown and put deads at the start of youf workout, you don't need so much volume yet, and you don't need to go to failure for every set, you are probably comprimising the amount of weight you could lift in the other exercises by doing that.
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04-24-2011, 01:42 AM #5
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