All this talk about shoulder training is interesting. I think I'll start incorporating seated barbell OHP (ceiling height is an issue) into my routine. I've never felt comfortable doing any incline work (presses or flyes), so I've started doing landmine presses. Anyone else done these? They fry my upper chest - it's the only exercise that I've found that really targets this area. Incline BP just feels like it's straining my shoulders. My compounds on push day are Flat BP, Landmines, Dips and the soon-to-be-added-perhaps OHP. I do lateral raises on push and pull days, so I might reserve them just for pull if I add in OHP on push.
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Thread: Hypertrophy/Bodybuilding Routine
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06-26-2015, 01:04 PM #1891"One day your life will flash before your eyes. Make sure it's worth watching." [Gerard Way]
"I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration.
I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing.
Only I will remain." [Frank Herbert]
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06-26-2015, 01:14 PM #1892
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06-26-2015, 02:59 PM #1893“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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06-26-2015, 03:03 PM #1894
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06-26-2015, 03:13 PM #1895
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06-26-2015, 04:04 PM #1896
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06-26-2015, 04:10 PM #1897
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06-26-2015, 10:53 PM #1898
- Join Date: Apr 2011
- Location: United Kingdom (Great Britain)
- Age: 59
- Posts: 1,818
- Rep Power: 3226
thats the one, thanks, repped.
to me that reads that hypers/good mornings/SLDL are superior to RDL, which conflicts with the usual advice that RDL is the best ham exercise.
for someone like me with crap ham flexibilty, and cant get very low whilst bending knees, its encouraging to hear that its probably better with just a slight bend in the knees. like i said, ill try and take a vid and ask for comments on my form these days.
thanksKelei routine log - http://forum.bodybuilding.com/showthread.php?t=148907233
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06-26-2015, 11:37 PM #1899
Lateral raises can build a very impressive set of shoulders. The fact that something is an isolation exercise doesn't deem it 'a pump exercise but not a mass building exercise.' All exercises are for mass building.
It's the side delts and rear delts that really make the shoulders look impressive. No doubt it takes time, but if you perform lateral raises for an extended period of time consistently and progress in them, I guarantee you they will build your shoulders quite well (assuming diet ect. is on point).
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06-27-2015, 12:11 AM #1900
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06-27-2015, 12:33 AM #1901
Hello! I recently changed workout routine from Kelei's bodybuilding/hypertrophy training split (http://forum.bodybuilding.com/showth...hp?t=166617201) to P.H.U.L training split (https://www.muscleandstrength.com/workouts/phul-workout) I've only done a couple of workouts and I already feel that I am more flat/smaller than when I used to do Kelei's routine. So my question is;
Does training routine affect one's physical appearance? Am I really "smaller" or is it just my head? Also when I used Kelei's routine my weight went up slower.
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06-27-2015, 12:44 AM #1902
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06-27-2015, 01:07 AM #1903
Was reading on full body routines and saw the following interesting article/study..
See page 106.
http://icst2014.com/index.php/icst-b...acts-oslo-2012
Check it out, some interesting observations in terms of frequency, volume and intensity where frequency>volume.
I think am gonna try the new full body routine by kelei 6x per week and see how it goes.IG: pbateman7
| No Fap, No Porn |
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06-27-2015, 03:41 AM #1904
Hello. I'd like to ask two questions.
1. Could you add one multi-joint strenght exercise in every day before starting the actual program? Like bench/overhead press on push day, chin-ups/barbell row on pull day and squat/deadlift on leg day and perform that on the 3-5 rep range before starting the actual workout that kelei posted? Would that be OK or not?
2. Could you replace leg extension and leg curl and to what? I got maybe the chittest machines on my gym so I'd like to replace those two exercises to something else.
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06-27-2015, 05:42 AM #1905
A few things, but it's effective to start...along with all of the great & positive advice that he has given so much of in the past. It's an accepting/forgiving program aswell meaning you do how much you can, when you can & what exercises you can while not being told if you don't do it this exact way you're doing it wrong, lol! The folks that are involved & following the program are great aswell...just a positive atmosphere here!
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06-27-2015, 05:51 AM #1906
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06-27-2015, 06:40 AM #1907
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06-27-2015, 07:02 AM #1908
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06-27-2015, 08:47 AM #1909
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06-27-2015, 09:41 AM #1910
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06-27-2015, 10:50 AM #1911
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06-27-2015, 10:57 AM #1912
- Join Date: Apr 2011
- Location: United Kingdom (Great Britain)
- Age: 59
- Posts: 1,818
- Rep Power: 3226
as promised heres a vid of my hybrid RDL/SLDL. my legs are kept straighter than RDL but i still think im performing it as a 'horizontal exercise', pushing backwards and forwards from the hips.
interested in opinions and good/bad criticism.
Last edited by davo26; 06-27-2015 at 11:03 AM.
Kelei routine log - http://forum.bodybuilding.com/showthread.php?t=148907233
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06-27-2015, 11:09 AM #1913
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06-27-2015, 11:10 AM #1914
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06-27-2015, 11:14 AM #1915
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06-27-2015, 11:22 AM #1916
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06-27-2015, 11:40 AM #1917
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06-27-2015, 11:42 AM #1918
- Join Date: Apr 2011
- Location: United Kingdom (Great Britain)
- Age: 59
- Posts: 1,818
- Rep Power: 3226
yeah i make sure i go as low as to feel it in the hams, and push back through them. dont really get DOMS as ive been doing them a fair while now, only really get DOMS after a week off.
as i mentioned before i struggle with the RDL form, i concentrate on trying to keep lower legs upright but sometimes get it wrong and they lean forwards a little when i try and get lower.
hence, when i read kelei say straight leg is better, i thought itd be better for me, and i think it is. i dont keep legs upright and lean over as per SLDL and i dont bend the knees as per RDL, so its a bit of a mishmash.
thanksKelei routine log - http://forum.bodybuilding.com/showthread.php?t=148907233
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06-27-2015, 12:02 PM #1919
one thing that works for me to get more hamstring activation & doms is to hold a harder arch in my lower back. really pulling it with my core muscles.
btw, I think the name of what you're doing is straight leg deadlift, as opposed to stiff leg deadlift. https://www.youtube.com/watch?v=OpzRX3slWjERecommended science based fitness & nutrition information:
Alan Aragon https://alanaragon.com/
Brad Schoenfeld http://www.lookgreatnaked.com/
James Krieger https://weightology.net/
Jorn Trommelen http://www.nutritiontactics.com/
Eric Helms & Team3DMJ https://3dmusclejourney.com/
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06-27-2015, 12:07 PM #1920
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