Id have to agree with the bench dips, most find it puts more stress on their elbow joint than tricep (through personal experience from many who write programs) hit some heavy dips and i bet those triceps will pop brother. Focus on more Complex and quit all the isolation and i bet you will add some quality size.
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05-08-2013, 01:32 PM #121
- Join Date: May 2007
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05-08-2013, 01:36 PM #122
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05-08-2013, 01:47 PM #123
- Join Date: May 2007
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The amount of time setting up and executing the exercise could be halved with a dip belt or chains around your neck, or a DB between your legs for weighted dips which will put more strain on the muscle you are targeting and much safer than putting plates upon plates on your lap. not to mention what you said.. wrist strain, and also forearm strain from the bench dips. They are pretty severe just like smith squats which do more spine compression than regular squats.
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05-08-2013, 01:50 PM #124
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05-08-2013, 01:51 PM #125
True but it's all about preference I never liked parallel dips. Never got comfortable with them. Bench dips are the way to go for me. I think if your not getting any pain from them they can be better than parallel dips. I've been using a bar across my lap instead of plates so that takes care of the time for setting up.
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05-08-2013, 06:00 PM #126
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If i can do weighted dips with 135 pounds around my waist, i would need over 200-250 pounds and i could still do 10+ Reps. If i can swing 3-4 chains around my neck and it takes 3 seconds i would much rather prefer it for time and simplicity not to mention better engagement on the tricep and overlap for chest depending on posture.
Is it worth my time setting up for this? no.
You can build triceps with close grip bench, various overlaps in any pressing movement, and small isolations such as skullcrushers, overhead cable extensions to hit the other portions of the tricep to engage the longhead and shorthead of the tricep. Which is overanalyzing something you do very often mike.
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05-08-2013, 06:24 PM #127
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05-08-2013, 08:15 PM #128
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05-09-2013, 03:15 AM #129
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05-09-2013, 07:39 AM #130
- Join Date: Sep 2008
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05-09-2013, 02:04 PM #131
I have work til 4 in New Brunswick and won't get home until a little before 6 damn. are you going to be here for the weekend NABBA show? I'll see you if you stay. I'd friggin' love that.
Also did the weighted dips today and definitely felt it. Going to include them in my press days much more frequently now. Log post to follow soon.Myprotein's Official Bodybuilding.com Representative ✔
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*Disclaimer: All recommendations are not intended to treat or cure any serious medical conditions.
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05-09-2013, 02:30 PM #132
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05-09-2013, 02:47 PM #133Myprotein's Official Bodybuilding.com Representative ✔
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05-09-2013, 03:12 PM #134
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05-09-2013, 03:14 PM #135
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05-09-2013, 03:37 PM #136
Tuesday, May 7th, 2013; Wednesday, May 8th, 2013; Thursday, May 9th, 2013; Day Nine, Ten and Eleven
Starting Weight: 170 pounds, morning weigh-in
Macros: 3,440 Cals- 435 carb, 100 fat, 200 protein
What the past three days consisted of
My new job continuing to kick my a$$ BUT, counting for my weekly cardio (SOO many stairs in steel-toe boots)
Force feeding. IDK if you guys know, but I use to struggle with an ED, so getting over this hump was hard...I appreciate all of your support.
Gains; Plain and simple. The amount of weight I can lift after 2 weeks and the amount of ease all of my old PR's are now is unreal.
My continued growth of love for Cellucor.
Supps
NOW Omega-3 Ultra, ADAM, Creatine Monohydrate
Cellucor Cor Performance Whey; Every flavor and Beta-BCAA; Every Flavor
Workout (Tuesday): Back and Bis
Warm-Up
Upright Row: 3x12
Lift 1
Alternate Dumbbell Row: 4x10
Lift 2
Wide-Grip Lat Pulldown SS w/ Reverse Curl: 5x8 / 3x10
Lift 3
Seated Dumbbell Curl: 4x8
Lift 4
Front Lat Pushdown: 4x10
Lift 5
Preacher Curl: 3x12
Closeout Lift
Chin-Ups: Failure
Comments: Again, endurance boost from Beta-BCAA is the only thing keeping me moving after my 4 AM wake-ups and 5 PM workouts. I've been opting for fasted training (eating lunch at work ~1, post-workout meal pretty much finishes off my carb macros, two hours later some Greek Yogurt and PB finishes the day.)
Workout (Wednesday): Light Cardio, Abs
Comments: Didn't do any HIIT...walked on an incline for 15 minutes just to stay motivated. Really needed the rest, though. I'm taking a beating. Here's a good laugh though: Guy at work asked what the Cinnamon Roll smell was in the trailer ..enter Cor Performance Cinnamon Swirl.
Workout (Today): Chest and Tri
Warm-Up
Pec-Deck: 1x13, 1x10, 1x7
Lift 1
Incline Barbell Bench Press: 3x8, 2x8, 2x5
Lift 2
Flat Dumbbell Bench: 4x7
Lift 3
Cable Cross: 4x8
Lift 4
WEIGHTED DIPS: 4x15
Lift 5
E-Z Curl Cable Pulldown: 4x10
Lift 6
Incline Skullcrusher: 3x12
Closeout Lift
Pushups, Diamonds
Eats: Have been very boring lately. Work forces me to eat most meals cold and have them ready quickly
Breakfast: Proats Bowls
Lunch: Sweet Potatoes, Chicken, Rice, Asparagus...yay
Other Stuff: Pancakes, Omelettes and Greek Yogurt Bowls w/ PBM, Cinnamon Swirl and Peanut Butter Toast Crunch (New Addiction and helps immensely with my carbs.) Also began using potato bread again...I love this stuff. Molten Chocolate shakes have been the go to for quick, late night protein sources. Muscle Maker Grill has also been a go to.
Comments: The bulk as a whole is going very well. I knew Cellucor products would deliver right off the bat and I am right where I want to be at this point. I'm going to utilize a 5/3/1 training protocol for the next, ah, month or so and see what it brings. I'm excited to see what comes of it. I have to comment on this new job, though. It is hindering my ability to cook, post and overall involvement with fitness. It sucks, yeah, but it's my pay, and after next week I start my summer classes so all I have to focus on is school and weights. I should be posting much more frequently then. I might start to to just post foods and workouts and leave the comments for Friday's "End of the Week" wrap up. They'll be awesome, trust meMyprotein's Official Bodybuilding.com Representative ✔
► Europe's #1 Online Sports Nutrition Brand ◄
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
B.S. Nutrition and Dietetics, University of Pittsburgh '16
*Disclaimer: All recommendations are not intended to treat or cure any serious medical conditions.
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05-09-2013, 03:40 PM #137
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05-09-2013, 03:41 PM #138Myprotein's Official Bodybuilding.com Representative ✔
► Europe's #1 Online Sports Nutrition Brand ◄
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
B.S. Nutrition and Dietetics, University of Pittsburgh '16
*Disclaimer: All recommendations are not intended to treat or cure any serious medical conditions.
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05-09-2013, 03:43 PM #139
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05-09-2013, 04:24 PM #140
got some good eats in for tomorrow...
Different take on a proats bowl
Muscle Maker Grill
Bangin' Post-Workout FeastMyprotein's Official Bodybuilding.com Representative ✔
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US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
B.S. Nutrition and Dietetics, University of Pittsburgh '16
*Disclaimer: All recommendations are not intended to treat or cure any serious medical conditions.
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05-09-2013, 04:28 PM #141
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05-09-2013, 04:43 PM #142Myprotein's Official Bodybuilding.com Representative ✔
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US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
B.S. Nutrition and Dietetics, University of Pittsburgh '16
*Disclaimer: All recommendations are not intended to treat or cure any serious medical conditions.
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05-09-2013, 04:45 PM #143
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05-09-2013, 05:01 PM #144Myprotein's Official Bodybuilding.com Representative ✔
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Rest of the world: myprotein.com
Fuel Your Ambition!
B.S. Nutrition and Dietetics, University of Pittsburgh '16
*Disclaimer: All recommendations are not intended to treat or cure any serious medical conditions.
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05-09-2013, 05:02 PM #145
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05-09-2013, 05:08 PM #146Myprotein's Official Bodybuilding.com Representative ✔
► Europe's #1 Online Sports Nutrition Brand ◄
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
B.S. Nutrition and Dietetics, University of Pittsburgh '16
*Disclaimer: All recommendations are not intended to treat or cure any serious medical conditions.
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05-09-2013, 05:10 PM #147
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05-09-2013, 05:44 PM #148Myprotein's Official Bodybuilding.com Representative ✔
► Europe's #1 Online Sports Nutrition Brand ◄
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
B.S. Nutrition and Dietetics, University of Pittsburgh '16
*Disclaimer: All recommendations are not intended to treat or cure any serious medical conditions.
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05-09-2013, 06:07 PM #149
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05-09-2013, 06:24 PM #150
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