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  • Chest Shoulders Upper back Lats 3x a week...

    Chest
    Shoulders
    Upper back
    Lats

    3x a week

    Quads
    Hamstrings
    Glutes
  • You don’t. If you’re gonna run any kind of...

    You don’t.

    If you’re gonna run any kind of specialization program, other lifts will have to take a back seat to whatever you’re trying to bring up.

    Benching 3x a week is more than enough...
  • Depends on the bar. You’ll have to weigh it to...

    Depends on the bar. You’ll have to weigh it to make sure.
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    Which is best for the older population. ...

    Which is best for the older population.

    Moderate to high reps at moderate intensity. Thinking longevity and health at that point.
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    Intensity?

    Intensity?
  • Honestly, I’d scrap it and just get on Greyskull...

    Honestly, I’d scrap it and just get on Greyskull LP or Fierce 5 for a few months then decide from there
  • Yeah… I’m finding it hard to find ANYTHING...

    Yeah…

    I’m finding it hard to find ANYTHING redeemable about your program
  • I found that incline flys are better than any...

    I found that incline flys are better than any press for the upper chest, an area I kinda lag in myself. A lot less stress on the joints too if that is a concern.

    Just don’t lower them super far...
  • 5 day FB is doable if you play with the volume,...

    5 day FB is doable if you play with the volume, intensity and exercise selection
  • I wish I could rep you again for Zottman curls....

    I wish I could rep you again for Zottman curls. Can someone give this guy some green for me?
  • I just work up to one heavy set and give it...

    I just work up to one heavy set and give it everything and do one drop set to exhaust whatever is left
  • When I can’t flex my elbow anymore. You know,...

    When I can’t flex my elbow anymore. You know, since the bicep is a forearm flexor.
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    What handle did you use for the cable rows?

    What handle did you use for the cable rows?
  • If you’ve had an MRI and went to a sports physio...

    If you’ve had an MRI and went to a sports physio (if you haven’t done either, do so) and they say your knees are fine, then maybe, you’re just weak.
  • I think upper arm positioning is a better...

    I think upper arm positioning is a better indicator on biasing either the “upper back” or lats (and teres major)

    As far as shoulder health goes, and I feel I’m kind of an authority on this at this...
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    ^^^

    ^^^
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    Last but not least, did legs and biceps/forearms...

    Last but not least, did legs and biceps/forearms at the local gym today

    Leg extensions
    110x19, 90x16, 70x13

    Seated leg curl
    90x11, 75x11

    Pushed a heavy prowler around a bit, then…
  • How is that working out for you? I’ve been...

    How is that working out for you? I’ve been thinking about doing a Yates-style 4-day split
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    21s are a fun way to cap off a back/upper body...

    21s are a fun way to cap off a back/upper body workout. Might do some tomorrow after my leg workout.
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    Today’s push (and rear delt) day: Plate loaded...

    Today’s push (and rear delt) day:

    Plate loaded chest press, only counting the weight added
    290x2, 270x4 (over warmup)
    230x6, 200x8

    High incline presses
    70x5

    Incline fly
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