Cell-tech

Originally posted by PAz
i never wear gloves and havent had probs, apparently they reduce grip strength!!

and a week! lucky sod! i havent been for 3 now and wont be allowed until at least ive had my ultra sound on the 17th, if thats clear then weeeee back to the gym! if not..bah back to home.
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:( 3 weeks is a long time.

Is it true that when u stop training for a week or 2 u get bigger?
 
Ive been off for a week as well :( got cold/flu and my glands are up..

Nitrogen..to stop yourself getting blisters, get yourself on a rowing machine. Do about 10 mins a day and be really rough with your hand movements. You will get blisters on your inner knuckles but within the week they will turn to callouses..They really help when it comes to weights.

I only use gloves for shrugs.
 
Is it true that when u stop training for a week or 2 u get bigger?
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well, they say you should take a break every 6-8 weeks. id been training really heavily before my holiday (still only 3 times a week of course!) for about 7 weeks, then i went on holiday for 2 weeks. despite the fact the holiday consisited of fast food and booze with very little exercise (we did play rugby on the beach pretty much every day :p) when i got back home some of my muscles had grown, my shoulders looked bigger mostly.
its important to have breaks every say 6-8 weeks, because your body grows when its resting, not when your actually lugging the weights around!
 
also try changing your program every 6-8 too, just so your body doesnt get used to everything, even changing incline BB press to decline BB press can be enough =)

altho i personally dont stick to a strict program, i know what days im going to train what and have a basic idea of what im going to do

i.e. on friday i do my chest and back, for my chest i always do

flat bench BB press
incline DB press
then i change the third (sometimes fourth aswell!) exercise regularly just to keep shocking the muscle....maybe for 2/3 weeks ill do decline DB flies and then 2 sets on the pec dec, then the next 2 weeks ill do some weighted dips and standing cable flies...
 
Ah right, I follow a strict program legs monday, chest shoulders triceps wednesday and back and arms on friday. So I could do 1 exersise instead of another?
 
Exercise Sets Reps




Monday
Squats 4 12,8,6,3
Leg Extensions 3 10,8,6
Leg Presses 3 10,8,6
Lying Leg curls 3 10,8,6
Standing Calf Raises 5 40,35,30,25
Wednesday
Bench Press 4 12,8,5,5
Weighted Dips 3 10,8,6
Seated Military Presses 3 10,8,6
Side Laterals 3 12,10,8
Press Downs 3 10,8,6
Lying Extensions 3 10,8,6
Incline Bench press 4 12,8,5,5
Tricep kickback 3 10,8,6
Shrugs 4 20,15,12,10
Close Grip Bench Press 4 12,8,5,5
Friday
Deadlifts 5 20,15,12,8,2
Barbell Rows 3 8,6,6
Lat Pull downs to front 3 10,8,6
Barbell Curls 3 10,8,6
Bicep Curls 3 10,8,6
Seated Dumbell Curls 3 10,8,6
Hammer Curls 3 10,8,6
Seated Row 4 15,12,10,8



Here is the routine I follow
 
chest shoulders triceps wednesday !!!!!

woah! think your over training a bit there mate....i wouldnt recommend doing triceps and chest on the same day to be honest....your triceps get worked a lot during your chest work out and then your focusing on them...aint gonna do em no good :)

when i said i dont follow a strict program, i meant i just substitute some exercises for others occassionly...i do a max of 4 exercises per body part and focus on very heavy lifts at little reps, apparently this is best way to bulk up! id personally say youve got a few too many reps on some of those sets, but if it works for you then keep at it, everyones body reacts differently!

also on your calf raises, how much weight are you usnig?
 
Originally posted by PAz
chest shoulders triceps wednesday !!!!!

woah! think your over training a bit there mate....i wouldnt recommend doing triceps and chest on the same day to be honest....your triceps get worked a lot during your chest work out and then your focusing on them...aint gonna do em no good :)

when i said i dont follow a strict program, i meant i just substitute some exercises for others occassionly...i do a max of 4 exercises per body part and focus on very heavy lifts at little reps, apparently this is best way to bulk up! id personally say youve got a few too many reps on some of those sets, but if it works for you then keep at it, everyones body reacts differently!

also on your calf raises, how much weight are you usnig?
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Ah right ok, i do the calf raises on a machine and i do it on full stack (160kg)
 
yeh was gonna say, in arnies book he recommends u do at least twice your bodyweight :) u ordered that book yet?
 
No but ive given the name of the book to my mother so she can go and get it for me for christmas. I will tell her to go and get it tommorow because she is going to swansea tommorow.

My body weight is summin like 96 kilo's so double that is 193kg but the max on the calf machine is 160:(
 
Originally posted by PAz
chest shoulders triceps wednesday !!!!!
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Personally, I'd say the problem with that isn't the triceps, it's the shoulders. They are a fairly large body part and should be worked out on a separate day IMO (I do shoulders and biceps as one of my days). Chest and triceps together is another one of my workouts, because your triceps get worked on during things like bench pressing it's a good thing to isolate them afterwards to finish them off. Otherwise you'd be working your tri's on chest day, and then again on another day if you separate them. If that works for you then great, but that'd be overtraining them in my opinion.

As for the calf raises, just add a little weight by either using the pin to support a 10 or 20kg plate, or some guys stick them on the grab rails at the top. There's always a way, Arnie's way is pretty effective :)


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i guess, never looked at it like that before kendo :) nice to see you posting here again btw :D

i currently (well not currently, but was doing and will be when im allowed to again :)):

monday - biceps/shoulders
wednesday - legs/triceps
friday - chest/back

membership runs out in december too, so from january onwards ill be able to deadlift and squat!

with deadlifts, do you do them on the same day as your other back exercises or your leg exercises? on bb.com a lot of people recommend splitting your back day into 2 parts and training the lower back one day (i.e. mainly deadlifts) and the upper back another...do any of you do this? or do you just hit your whole back in one go?
 
yup and yup :) i dont use the routines in there tho, i just make mine from the range of exercises (trust me, there are SO many), its my bible mate. really is an excellent book!
 
Originally posted by PAz
membership runs out in december too, so from january onwards ill be able to deadlift and squat!
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Roll on December :) I just did my first 100kg squat the other day too. Boy did that hurt and still does!

Deadlifts are the first exercise on my back day, and yeah one day devoted to the whole back. After Deads, I do as many wide arm pull ups as I can manage, then finish that off by doing pull downs. Then onto dumbell rows and cable rows after that and some traps exercises to finish. I don't like the idea of doing Deadlifts on my leg day. 2 big compound exercises on one day seems like a bad idea. Splitting it up even further could be a good thing, but thats about the only lower back exercise I do. Will look into that one.

My current routine is :-

Legs & Abs
day off
Shoulders & Biceps
day off
Chest & Triceps
day off
Back & Forearms
day off
 
I just do a few sets of wrist curls, basically getting a standard 20kg barbell on its own to start with (put some small plates on later if you can) and holding it with an underhand grip (palms facing up). Rest your forearms on your legs with your wrists free to move and drop the bar downwards as far as comfortable and curl it up as far as you can and repeat.

WristCurl.gif


Your forearms will get stronger also by doing such exercises as deadlifts and shrugs as just holding very heavy weights will work them out.
 
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