Got exercise/reps/sets/bodyparts,etc questions? Ask your **** here [SRS]

[bybon]

I can not contract my lats on pull ups or bent over rows only unless the weight is light fuuuu

In addition to that, my chest training absolutely sucks now. Its basic same **** for me, i lack a full chest up top

-Get stronger on pull-ups to where you can rep out. **** load of sets with low reps to build strength (10x3 or such).

-ONLY DO Incline DB Rows (chest lays on an inclined bench, about 45 degrees, go very heavy with 5-6 rep range, and feel the lats being pulled down; pinch shoulder blades at top). The heavy weight allows gravity to really stretch/burn the lats.

-Do more pulldowns; close grip with a supinated grip stretches my lats LIKE NOTHING ELSE. I pick a 8 rep range weight.

-----------------------------

All you need is the basics and more calories and weight for chest training.

Do Flat BB/DB Bench, Incline DB/BB bench, and Flat DB/BB bench again (this time with widest grip as comfortably possible).

-For flat BB/DB Bench, do all rep ranges-pyramid such as 1x15, 1x10, 1x8, 1x6, 1x4, 1x2, 1x1. No less than 6 sets.

-For incline BB/DB Bench, do 8 rep range weight. Do no less than 4 sets. Do NOT go past 35 degrees. If using barbell, bring bar to collarbone (this focuses on minor more).

-For flat wide grip bench, do 12-15 rep range weight. This allows you to hit any fibers that weren't already exhausted. Bring bar all the way down.

-For every chest exercise, bring bar/DB all the way, but stop shy of locking out. This keeps constant stress on the chest and will allow for more growth.

[ricbig]

-Get stronger on pull-ups to where you can rep out. **** load of sets with low reps to build strength (10x3 or such).

-ONLY DO Incline DB Rows (chest lays on an inclined bench, about 45 degrees, go very heavy with 5-6 rep range, and feel the lats being pulled down; pinch shoulder blades at top). The heavy weight allows gravity to really stretch/burn the lats.

-Do more pulldowns; close grip with a supinated grip stretches my lats LIKE NOTHING ELSE. I pick a 8 rep range weight.

-----------------------------

All you need is the basics and more calories and weight for chest training.

Do Flat BB/DB Bench, Incline DB/BB bench, and Flat DB/BB bench again (this time with widest grip as comfortably possible).

-For flat BB/DB Bench, do all rep ranges-pyramid such as 1x15, 1x10, 1x8, 1x6, 1x4, 1x2, 1x1. No less than 6 sets.

-For incline BB/DB Bench, do 8 rep range weight. Do no less than 4 sets. Do NOT go past 35 degrees. If using barbell, bring bar to collarbone (this focuses on minor more).

-For flat wide grip bench, do 12-15 rep range weight. This allows you to hit any fibers that weren't already exhausted. Bring bar all the way down.

-For every chest exercise, bring bar/DB all the way, but stop shy of locking out. This keeps constant stress on the chest and will allow for more growth.

for example, you said 10x3...10 Reps only 3 times seems pretty mild

[bybon]

for example, you said 10x3...10 Reps only 3 times seems pretty mild

No, ten SETS of 3 REPS...this is if you don't have enough strength to do a lot of reps on pull-ups. It's a way of building up strength/endurance to where you can end up doing say 4 sets of 20 reps.

[roquebrah]

Tryna lose tits. Cardio + heavy lifts or cardio + reps

[ricbig]

No, ten SETS of 3 REPS...this is if you don't have enough strength to do a lot of reps on pull-ups. It's a way of building up strength/endurance to where you can end up doing say 4 sets of 20 reps.

Glad you brought that up then, Layne uses that method as well on different weights

He'll say do 3 reps for 6 sets...Which i'm assuming uses the idea "Only do this when you feel you can't go any longer" right?

Obviously I wouldn't start off training by doing that or no?

[jbeastin]

Revived this bish! What do you think of the "Big Arm Routine"? My arms are lagging behind the rest of my body.

Barbell curl- 5x8, 1x20
Incline db curl- 5x8, 1x20

Closegrip bench press- 5x8, 1x20
Ez Bar, Lying tricep extension- 5x8, 1x20
Tricep Pushdown- 5x8, 1x20

[bybon]

Tryna lose tits. Cardio + heavy lifts or cardio + reps

Cardio+BOTH! lifting should NEVER be black and white; use heavy weight and get strong, and the lighter weight to hit the rest of the fibers/get the sarcoplasmic hypertrophy.

[bybon]

Glad you brought that up then, Layne uses that method as well on different weights

He'll say do 3 reps for 6 sets...Which i'm assuming uses the idea "Only do this when you feel you can't go any longer" right?

Obviously I wouldn't start off training by doing that or no?

No, it's only for when you can't do many reps; for example, you can only do 5 pull-ups-then I would tell you to do 10 sets of 3 reps so then you'll get enough volume to gain strength on pulling up.

That rep/scheme is only used when you're too weak and can't go past 4 or 5 reps on a lift.

[bybon]

Revived this bish! What do you think of the "Big Arm Routine"? My arms are lagging behind the rest of my body.

Barbell curl- 5x8, 1x20
Incline db curl- 5x8, 1x20

Closegrip bench press- 5x8, 1x20
Ez Bar, Lying tricep extension- 5x8, 1x20
Tricep Pushdown- 5x8, 1x20

Never heard of it. Keep it KISS-do this and you will have huge arms (given you eat enough):

Lying DB Extension (bring DBs to temples, only bend at elbows) 4x8
Pushdown (your favorite; mine is the v-bar) 1x12, 1x10, 1x8, 1x6, 1x4, 1x2 (increase weight to 2RM set at the end)
Overhead pushdown (your fave; mine is overhead rope ext) 4x8
1-arm pushdown reverse grip supersetted w/ normal grip 3x15 (15 reps for reverse and then normal grip)

DB Standing Curl 1x15, 2x4-5 (cheat curls), 1x8, 1x10, 1x12

DB Hammer Curl or Reverse Curl 4x8 (for brachioradialis)

BB Behind the back wrist curl 4x8 (for wrist flexors)
-------------------

On the straight sets (e.g. 4x8), choose a weight that you can do all the sets/reps except for the last one (e.g. Can do 3 sets of 8, but can't do all 8 reps on the 4th and final set). Once you can do ALL reps/sets, increase weight 5-10lbs...voila, progressive overload!

Enjoy your huge gunz in a while from now.

[bybon]

Bump!

[apples09]

why is OP banned???

[SickHabits]

Last Wednesday I did chest/tri's. Still trying to improve my benchpress form since I suck at it. I arched my back a bit more then usual.
15 minutes later my lower back started hurting. 4 days later I was still walking like an old man because it still hurted.

Can I **** up my lower back doing benchpress? I've had lower back problems before.

[Dr_Dolan]

why is OP banned???

Looking at his post history could be either from making a racist comment or talking about illegal substances. Too bad because I liked this thread.

[CockeyJamel]

Looking at his post history could be either from making a racist comment or talking about illegal substances. Too bad because I liked this thread.

this. bybon will be banned until dec. 16th

and if you would like to find op, you'd have a good chance of doing so in the misc tinychat room; www.tinychat.com/misckingdom

[GTTony]

hey everybody im sorry to inform you but bybon was died last night. he wont be answering any more questions

[goondip]

hey everybody im sorry to inform you but bybon was died last night. he wont be answering any more questions

RIP B.Y.B.O.N.

[awds]

bybon's banned until the 16th for an aas post. If you want to talk to him, he is usually on http://tinychat.com/misckingdom.

[FitStick]

Looks like he's back from camp.

I was doing chest and triceps on one day, and back and biceps the next day. I decided to give arms their own day because I felt like they were lagging.

Anyways, I started off arm day with triceps dips, but they are hell on my shoulders. I'm substituting closed grip bench press for them, using the pyramid style rep scheme I've seen you talk about a lot. Is that a good substitute or is there something else better? My range of motion on dips is already pretty limited, and still gives me shoulder pain. So I've pretty much given up on them, which is a shame because they hit my triceps very well.

Here is my arm day w/ reps:
Triceps:
CG Bench press - 15, 12, 10, 8, 6, 4
Triceps Pushdown - 4x8
Overhead Triceps Extension w/ rope - 4x8

Biceps & Forearms:
Standing DB Curls: 15, 2x4 (the cheat sets), 6, 8, 10
Reverse Curls: 4x8
Wrist Curls: 4x8

It's a fairly long workout, but I still feel like I may not be getting enough work in. Do I need more sets on anything? Or is there anything else you would change?

[KReyn]

^made me think of a question. What's your opinion on pairing chest/tri & back/bi as opposed to chest/bi & back/tri?

[Donut Juice]

I know you didn't ask for mine. But he helped me with that, i dedicate a full day to just ARMS and i do back and chest on its own day. I saw more results, and i solely focus on Bi/Tri's that day. Give it a try and you will see what i mean.

[apples09]

what split has given everyone the best results? right now I use:

mon- legs
tues- shoulders/traps/abs
thur-back/bi/forearms
fri- chest/tri


Hitting most muscles once a week, such as chest, doesn't seem ideal. any suggestions? Oh, and I want to keep legs once a week


thanks a lot

[KReyn]

I know you didn't ask for mine. But he helped me with that, i dedicate a full day to just ARMS and i do back and chest on its own day. I saw more results, and i solely focus on Bi/Tri's that day. Give it a try and you will see what i mean.

That's what I am currently doing, I am just curious if you had to pick a pair which one would be more beneficial. My current split is Mon:back Tue:chest Wed:legs Thur:Shoulders Fri:arms. But I'm wondering if I can squeeze arms in twice a week by pairing them again on back/chest days.

[629]

what have you guys done that helped grow your bi's the most? been working out nearly a year now and although my tri's have definitely gotten bigger, my bi's are still thin, soft little pencils.

[bybon]

Yo. I'm back.

Let it resume!

[bybon]

what have you guys done that helped grow your bi's the most? been working out nearly a year now and although my tri's have definitely gotten bigger, my bi's are still thin, soft little pencils.

1) Food

2) Sticking to ONLY 1-2 exercises for biceps, with around 6-7 sets. Doing many exercises for one LITTLE body part=pointless. Stick to 1-2 exercises with many sets.

3) Doing ALL rep ranges to get strong as **** as well as big. If you can cleanly curl 70lb DB's for reps, it's going to show.

4) That 1 or 2 exercises are BASIC. It's either barbell or dumbbell curling.

5) Seperating forearms from biceps-this means those hammer curls or reverse curl is strictly for brachioradialis, and wrist curls for wrist flexors (I do biceps/triceps/forearms on their own arm day).

6. Having a seperate arm day to ensure I use FULL strength and not having pre-fatigued arms from benching or doing back.

7. Eating.

[bybon]

That's what I am currently doing, I am just curious if you had to pick a pair which one would be more beneficial. My current split is Mon:back Tue:chest Wed:legs Thur:Shoulders Fri:arms. But I'm wondering if I can squeeze arms in twice a week by pairing them again on back/chest days.

Mon-Back, Tues-Chest, Wed-Arms, Thurs-legs, Fri-Shoulders, Sat-Arms


This will allow you to rest your arms before hitting Back again as well as getting them in twice a week. Try it out!

[bybon]

Last Wednesday I did chest/tri's. Still trying to improve my benchpress form since I suck at it. I arched my back a bit more then usual.
15 minutes later my lower back started hurting. 4 days later I was still walking like an old man because it still hurted.

Can I **** up my lower back doing benchpress? I've had lower back problems before.

Yea, you can.

I've arched too much on my lower back (especially since my injury) and the weight and such just really got me hurting.

Be careful.

[629]

1) Food

2) Sticking to ONLY 1-2 exercises for biceps, with around 6-7 sets. Doing many exercises for one LITTLE body part=pointless. Stick to 1-2 exercises with many sets.

3) Doing ALL rep ranges to get strong as **** as well as big. If you can cleanly curl 70lb DB's for reps, it's going to show.

4) That 1 or 2 exercises are BASIC. It's either barbell or dumbbell curling.

5) Seperating forearms from biceps-this means those hammer curls or reverse curl is strictly for brachioradialis, and wrist curls for wrist flexors (I do biceps/triceps/forearms on their own arm day).

6. Having a seperate arm day to ensure I use FULL strength and not having pre-fatigued arms from benching or doing back.

7. Eating.

Thanks brah, funny enough I've been doing exactly what you said. Lots of BB curls, drop sets, strength sets, 21's, everything.

Now if you can figure this one out for me then you're a genius. I'm looking for a good routine that targets my weak points: CHEST and ARMS (but mostly biceps). Those are the most important to me. Back is already wide as are my shoulders. I'm looking to train 5 days a week with one off day during the week so I don't burn out.

This is what I've been doing the past few weeks:

Monday: Chest (strength) and triceps
Tues: Back (rear delts too) and biceps
Wed: OFF
Thurs: Legs
Fri: Chest (hypertrophy)
Sat: Arms
Sun: Traps / lateral delts / core work

As you can see shoulders are the least of my worries (front delts are way overpowered and over sized due to improper benching when I first started lifting). You'll also notice I'm doing a PHAT style hybrid with chest twice a week.

Thanks

[apples09]

would you recommend hitting each body part once or twice a week? I have a four day split hitting each once a week right now. Also, I was thinking of giving arms their own day, you like this right?

[bybon]

Looks like he's back from camp.

I was doing chest and triceps on one day, and back and biceps the next day. I decided to give arms their own day because I felt like they were lagging.

Anyways, I started off arm day with triceps dips, but they are hell on my shoulders. I'm substituting closed grip bench press for them, using the pyramid style rep scheme I've seen you talk about a lot. Is that a good substitute or is there something else better? My range of motion on dips is already pretty limited, and still gives me shoulder pain. So I've pretty much given up on them, which is a shame because they hit my triceps very well.

Here is my arm day w/ reps:
Triceps:
CG Bench press - 15, 12, 10, 8, 6, 4
Triceps Pushdown - 4x8
Overhead Triceps Extension w/ rope - 4x8

Biceps & Forearms:
Standing DB Curls: 15, 2x4 (the cheat sets), 6, 8, 10
Reverse Curls: 4x8
Wrist Curls: 4x8

It's a fairly long workout, but I still feel like I may not be getting enough work in. Do I need more sets on anything? Or is there anything else you would change?

DO NOT DO **** IF IT HURTS YOU-I DONT CARE IF EVERYONE SAYS DIPS ARE FROM GOD..ps I ****ing hate dips and they never hit my triceps great

With that out of the way, the only way to find if something is better, is to experiment. I know that sucks, since you have to use time/energ to know the answer.

Honestly, I prefer lying tricep DB extensions (lower db's to temples) over close grip bench, and I never hear anyone using that as a base exercise. Those and pushdowns-there is nothing better for my triceps. Here's a recent pic of my triceps:

Sorry for ****ty angle/pic taking; I'm not the best at it



As you can see, I focus a lot on the long head-it's the biggest head of your triceps and will allow your arms to look big FROM ALL angles.

The triceps portion looks great; if you can/want to, add another long head focused exercise-like reverse grip 1-arm pushdowns. That ensures your long head gets enough work.

The bicep portion looks awesome; I'm proud you're hitting forearms, too! Women love nothing more than big forearms, since they see a guy with big forearms=auto strong protector

I would change anything YOU think you need-more sets, exercises, reps...YOU decide once you try it out for a few weeks. Remember, it's YOUR body!


PS to motivate you to stick with working forearms, here's a recent forearm pic, too:



Good luck!