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Thread: Hypertrophy/Bodybuilding Routine
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03-23-2015, 06:50 AM #361
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03-23-2015, 08:17 AM #362
- Join Date: Jun 2007
- Location: Toronto, ON, Canada
- Age: 41
- Posts: 1,134
- Rep Power: 371
Subbed.
Does anyone do this routine with endurance training/more cardio? I know, I know, not ideal, but that's the life I live in now. Chronic issues with my elbow (golfer's eblow), so I don't want to go too hard.
Also, because of my elbow tendonitis, what's a good replacement for RDLs? Yes, there aren't any, I get it But what's the best alternative?
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03-23-2015, 08:30 AM #363
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03-23-2015, 08:50 AM #364“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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03-23-2015, 09:00 AM #365
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03-23-2015, 09:58 AM #366
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03-23-2015, 12:32 PM #367
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03-23-2015, 01:26 PM #368
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3147
Anyone else able to lift almost as much with dumbbells as a barbell?? It's probably the strangest thing ever, but somehow I've managed to get my dumbbell bench press to 100s (200 total) for 10 reps and my 10 rep barbell bench press is 215 lbs. Just seems strange since most people would be able to barbell press 300 with a dumbbell press like that.
This one is more curiosity than anything:
if I do 1 arm at a time with more weight than both arms at the same time, I'm increasing my overall volume which should increase hypertrophy (in theory anyways), correct?
Example: I can mower row 90 lb dumbbells with strict form with 1 arm for 10 reps, switch hands, do 10 reps with the other for 50 reps each arm (or 100 reps total) vs. being able to do chest supported dumbbell rows with 75 lbs with strict form for 10 reps (50 reps total). Even if I did 100, the mower rows would be better since I'm moving more weight which = greater volume which = greater hypertrophy using mower rows vs chest supported rows??The journey toward perfection is ALWAYS a path of successes AND failures.
NO REPS LEFT BEHIND!!!
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03-23-2015, 01:31 PM #369
I'm pretty sure we don't add up the DBs and 200 lbs DB bench would be a 200 lb DB in each hand...even though I get what you're saying, it's not exactly working out that way as unlike in the barbell bench, each arm is moving the weight independently unlike on the barbell.
As for the rows...I would use the motion that let's you use the most weight for the most volume. I've always prefered DB rows over BB rows...however with my home gym I unfortunately don;t have heavy enough DBs so I have to use barbell to get a heavier load.OG
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03-23-2015, 01:50 PM #370“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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03-23-2015, 01:59 PM #371
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3147
Did you mean to type 100 instead of the second 200?
I get so much more volume with mower pulls over chest supported rows which I get more volume over bent over rows.
I just seem to get more volume in with dumbbells period. It's strange because everyone says do barbells because you can use more weight... well that isn't very true for me at all. I don't really know why either, haha. Oh well..The journey toward perfection is ALWAYS a path of successes AND failures.
NO REPS LEFT BEHIND!!!
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03-23-2015, 02:31 PM #372
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03-23-2015, 02:38 PM #373
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3147
Alright, well why are people so hell bent on using barbells? For strength reasons, I kind of get it... but if your focus is pure hypertrophy, I feel like dumbbells are the way to go. I feel the targeted muscle contract, get pumped up way more, range of motion increases, more natural movement so less joint pain...
Maybe I'm just getting old and realizing the increasing joint stress isn't worth it.The journey toward perfection is ALWAYS a path of successes AND failures.
NO REPS LEFT BEHIND!!!
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03-23-2015, 02:41 PM #374
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03-23-2015, 03:22 PM #375
I prefer DB aswell. After my last form correction with BB bench just before my surgery I was at 215 10-12 reps & with DB's it was 90's for 15 (my power blocks only go to 90). Basically same as you.
I simply prefer the natural/less restricted path with DB's...my shoulders have always been crap! It's just harder with rest/pause & DB's but I don't care . For the matter of DB's being more effort getting in place, I take long enough rest to get 5 reps per set...usually 40 seconds.
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03-23-2015, 03:35 PM #376
Hmm... just curious- since some of us seem to be at similar strength (at least as far as chest goes)- how long have you guys been lifting? And how long with kelei's program?
Myself- I've been pretty serious for about the past 2 years. I switch to straight sets sometimes for a few months and even did some ICF for a while, but I'd say I've utilized Kelei's for at least 50-60 percent of my programming. I also attribute most of my gains from this program, but I do like to mix it up- especially since I tend to burn myself out on Kelei's after a while.
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03-23-2015, 03:40 PM #377
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03-23-2015, 03:45 PM #378
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3147
I lifted from 18-23? then took 4 years off and have been back in it for 2 1/2 (I think). I think I had some muscle memory since I gained quite a bit of strength back right away. I've gained a ton though this past 8 months of running Kelei's program.
I think 8 months ago I was at 185 lbs for 10 reps and now I'm at 210 or 215 for the same on bench... I think that's a pretty sizeable gain. Similar numbers for the rest of the lifts in terms of gains in that amount of time.
Probably more information than you wanted... sorry I'm high on preworkout.The journey toward perfection is ALWAYS a path of successes AND failures.
NO REPS LEFT BEHIND!!!
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03-23-2015, 03:47 PM #379
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3147
I've always thought about it as adding the 2 dumbbells added up = barbell lift
So 100 lb dumbbell presses (100 lbs each hand) would = 200 lbs on the barbell
I don't get the point you're trying to make... or if you're trying to make a point. lol. What are we talking about??The journey toward perfection is ALWAYS a path of successes AND failures.
NO REPS LEFT BEHIND!!!
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03-23-2015, 03:59 PM #380
Chest Supported Rows are still superior to mower DB rows because the only way to cheat on a CS row is when your chest comes off of the pad and it's easily rectified. You can't use your lower back or any of your surrounding muscles to jerk the weight up as fatigue sets in as opposed to mower rows where you can swing up the weight by using momentum by using your lower back, shoulders or a combination of the two. Regardless of how conscious you are of your form it is bound to happen in your later reps.
I'm inclined to believe that simultaneous contraction of your rhomboids (as opposed to alternating rows with arm) will do more to counterbalance your pressing and chest/front delt work.
It's no secret that chest supported rows are the best strength exercise for overall shoulder health in addition to building a great upper back and considering the amount of volume we do for chest on these routines it is a necessary staple of the routine.Last edited by ThatOneLurker; 03-23-2015 at 04:05 PM.
“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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03-23-2015, 04:37 PM #381
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03-23-2015, 06:05 PM #382
Why is my rest pause endurance not improving for my bench movement?
I'm on the third week on this routine, running the PPL spit 6x per week for 50 reps total per exercises, eating well (4000kcal) and sleeping great. All lifts are improving on the first set, and I love this workout. However, for my push workout, I cannot complete ANY pressing movements in a manner where I can only rest 30sec-1minute. If I attempt to rest in that time, I cannot complete one rep. As a matter of fact, I'm managing around 3 reps by resting 1:30-2min between sets and, in the last few sets, I'm even resting 2:30-3minutes to manage 3 reps. However, for the very first set, i'm failing on 11-14reps, so I don't think then weight is too heavy. I understand that Kelei's point is not to worry about rest times so long as you push to failure (technical failure) each set, but I just wanna make sure I'm doing this right by resting so long? For what it's worth, my other exercises for Pull and Leg days I can manage three reps with only about a minute of rest between sets.
Thanks for reading.
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03-23-2015, 06:47 PM #383
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03-23-2015, 07:35 PM #384
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03-23-2015, 07:37 PM #385
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03-23-2015, 07:56 PM #386
Thanks for the response man, definitely helpful!
One last thing just to make sure I read right. On every workout with the push pull legs exercises that Kelei recommended, I'm doing 50 reps per exercise, which means 100 reps per body part due to a second exercise that targets the same muscle group (ex: wide bench and incline bench for chest). Preformed twice weekly, I'm doing 200 reps per week per body part. Compared to conventional thought of training, this would seem crazy, but I suppose this wouldn't be bad considering I'm de-loading after every 18th session/3 weeks?Last edited by 1mitchnathan; 03-23-2015 at 08:17 PM. Reason: Extra question
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03-23-2015, 08:59 PM #387
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3147
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03-23-2015, 09:29 PM #388“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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03-23-2015, 09:32 PM #389
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03-24-2015, 05:27 AM #390
If it's that uncomfortable then does your gym have one of these?
You could perform rows on these with your chest on the pad.
Or continue doing mower rows but throwing in reverse flyes.“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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