currently doing 5-3-1 until i have beaten all my prs set in my 20s. shoulders might be the big problem here curently pushing 135x4 need to hit 185 progress is slow.
|
-
11-03-2011, 11:52 AM #61
-
11-03-2011, 11:52 AM #62
-
11-03-2011, 11:55 AM #63
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
I won't be hitting my old PR's set in my 20's, at least not for a very long time if I do. LoL
I year you on OHP... My work sets this week have been with 135, strength still coming back slowly since recovering here... I need to increase weight on standing presses though the 135 is actually getting really light.
-
11-03-2011, 11:55 AM #64
-
-
11-03-2011, 11:58 AM #65
-
11-03-2011, 12:02 PM #66
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
I love 10x10 for size but it is unlikely to give you any carryover in performance on your low rep sets if you are already doing low rep work. Strength transference works much better low rep to high than high rep to low because linear progression is slower for higher rep metabolic work like 10x10. What are you doing right now for delts and triceps? Are you struggling at the bottom of your shoulder presses or the lockout?
-
11-03-2011, 12:03 PM #67
-
11-03-2011, 12:04 PM #68
-
-
11-03-2011, 12:05 PM #69
-
11-03-2011, 12:06 PM #70
-
11-03-2011, 12:06 PM #71
-
11-03-2011, 12:09 PM #72
-
-
11-03-2011, 12:14 PM #73
-
11-03-2011, 12:23 PM #74
-
11-03-2011, 12:28 PM #75
-
11-03-2011, 12:29 PM #76
-
-
11-03-2011, 12:41 PM #77
-
11-03-2011, 12:52 PM #78
-
11-03-2011, 12:56 PM #79
-
11-03-2011, 12:58 PM #80
-
-
11-03-2011, 01:11 PM #81
-
11-03-2011, 01:22 PM #82
-
11-03-2011, 01:26 PM #83
-
11-03-2011, 01:26 PM #84
-
-
11-03-2011, 01:34 PM #85
listen OP...this actually isn't the worst idea ever.
I'm in an argument with what seems like the entire misc about the concept of an "arms" day. Misc is talking about whether or not it's beneficial and ofc they're undecided. Lot of stupidity and broscience and whatnot..
My arms lag. A lot. I learn more each time I finish a bulk, and i've come to the conclusion that i've been inconsistent in training methodology. the popular back/bi split is a poor way to stimulate the bis, for example.
After lots of heavy pulls, they're at exhaustion already, but not from progressive stimulus. Endurance fatigue from a lot of sets that they're accessory muscles for. I'm gonna be trying pre-exhaustion on my next bulk, opening up back/bi day with six sets of heavy curls. Chest, delts, etc all blow up from heavy frequent training with lower volume..arms shouldn't be any different.be a lot cooler if you did
-
11-03-2011, 01:40 PM #86
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
Well if you are serious about your bulk and you are not not either on a ****load of tech or a very advanced trainee the bodypart split thing (by this I mean each muscle once a week) isn't such a great idea so as such you will have more than one back day. Let's assume you will have two back, bicep days. One of those you can pre-exaust by doing your biceps first, then just allow their stimulate to come form the cumulative fatigue in the other back/bi workout by doing them last. Biceps are my slowest developing muscle group genetically, and I have had always had to train them very very hard (sadly they are currently my worst muscle again) 3+ times a week to keep them caught up. Purely arm days are a bad idea for anyone who doesn't have a bad imbalance and they should still be doing arm work on their other days as well.
I might try to find a picture of how small my biceps where when I tried to do an arm day as a natty without doing any bicep work more than once a week. It did not go as expected contrary to what all the magazines said. LoL
Ok found one... bodyfat too high to be taking pics in pro-tan (I was a noob what you expect?) and quality is piss poor(my scanner is old) in same undies as avatar pic but a tad smaller and fatter. As you can clearly see my biceps suck with only 2 or 2.5 years of weight lifting and doing a stupid "arm day"
Last edited by JasonDB; 11-03-2011 at 01:54 PM.
-
11-03-2011, 01:45 PM #87
How do you tell when you've been over training? I'm eating about 2800 a day on a cut with a little over and hour of lifting and about 30-40 minutes of cardio a day. 2 days off a week. I feel like I'm dying? Lifts are slowly going down. Occasionally light headed when I stand. These are pretty good signs right?
I leave for an academy in 2 months so I've been pushing myself pretty hard to get in shape cardio-wise. Up the cals or increase rest?
Not sure if this is the thread, but who cares might as well
EDIT: I too can curl more than I can overhead press ps, thanks shoulder injury! (Not my fault either, some jerk nearly bumped me when doing overhead and the dumbell fell backwards and dragged my shoulder out. Sounded like someone took some raw spaghetti and snapped it slowly in half.)Last edited by Haligonian; 11-03-2011 at 01:50 PM.
-
11-03-2011, 01:52 PM #88
-
-
11-03-2011, 02:10 PM #89
-
11-03-2011, 02:12 PM #90
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
We had a 10 page debate on this in the Dana Lynn Baily thread in the Nut Misc. Read over that.
http://forum.bodybuilding.com/showth...highlight=dana
Starts right about there in the middle of the thread.Last edited by JasonDB; 11-03-2011 at 02:53 PM.
Bookmarks