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Just a couple of questions if you don't mind?
Is the pully system nice & smooth & does it allow full range of motion i.e. would I be able to do kneeling pulldowns OK?
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Just a couple of questions if you don't mind?
Is the pully system nice & smooth & does it allow full range of motion i.e. would I be able to do kneeling pulldowns OK?
Caporegime
again, you have answered your own question.
you already partially work the tris when doing chest, so you cant really target them fully after a chest session because they have had some work.
Doing it another day allows you to really hit them, giving them a full workout and also a partial workout.
Same for bis on a chest day :]
Caporegime
Heh, I do that for some reason, sorry
I see you point I guess...But when I first started, I was told to not do specific work on my tri's, because they don't really need them...Especially I'd I'm doing push-ups etc as well.
But if you think the above will be better off in the long run, then I'll gladly try them out for a few weeks and see hoe thing's go.
Just wondering if it would be worth it to put the now legs/shoulder day inbetween the other two so my arms (mainly tri's/biceps) get a half decent rest.
Personally I prefer the last split I've done which was
Back (inc Traps & Rear Delts)
Chest (inc front & side Delts)
Legs (inc lower back)
Arms & Abs
I used to love hitting Tri's and Bis on the same day, plus because I'd generally only do 2 isolation exercises for each it would take no time at all.
Back (inc Traps & Rear Delts)
Chest (inc front & side Delts)
Legs (inc lower back)
Arms & Abs
I used to love hitting Tri's and Bis on the same day, plus because I'd generally only do 2 isolation exercises for each it would take no time at all.
Pretty good chest session tonight.
Controlled dips 2x10 with 15kg plate was a new PB so that was cool.
But the highlight of the evening........my favourite chav was in tonight. Again training biceps in a sleeveless top to show off those cocktail stick arms, again putting 20kg plates on each side of the EZ bar on the preacher bench. Again doing probably a third of a rep. This has been going on two/three times a week for the last 2/3 months. I can't understand why his arms aren't getting bigger
Controlled dips 2x10 with 15kg plate was a new PB so that was cool.
But the highlight of the evening........my favourite chav was in tonight. Again training biceps in a sleeveless top to show off those cocktail stick arms, again putting 20kg plates on each side of the EZ bar on the preacher bench. Again doing probably a third of a rep. This has been going on two/three times a week for the last 2/3 months. I can't understand why his arms aren't getting bigger
Caporegime
Out of interest Morba, where would you put shoulder presses into that routine then? Shoulders? Cause it works my tri's more I think
Motion is smooth with little stiction. All the pulleys run on proper bearings and there is no need to give the system a heave to get things moving.
As for range of motion, the weight platform moves through just over 58" leaving the bar on the standard attachment (there are several clips supplied and a short chain if needed) just over 16" from the floor.
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Caporegime
Out of interest Morba, where would you put shoulder presses into that routine then? Shoulders? Cause it works my tri's more I think
If its working your tris more than your shoulders then you are doing something wrong, something very wrong
you could try some combined exercises like:
10xlat raise
10xfront raise
10x db press
do them immediately after each other, no rest. that will give your shoulders a nice workout before heading into the standard DB shoulder presses.
Oh, dont do the exercises with the weight that you would normally do DB presses with, you wont make it through the set
Caporegime
If its working your tris more than your shoulders then you are doing something wrong, something very wrong
you could try some combined exercises like:
10xlat raise
10xfront raise
10x db press
do them immediately after each other, no rest. that will give your shoulders a nice workout before heading into the standard DB shoulder presses.
Oh, dont do the exercises with the weight that you would normally do DB presses with, you wont make it through the set
Thanks again, this is appreciated.
Odd, I'd have thought you use the tri's more, merely due to the action of pushing the dumbells 'up'
Ah, when you say 10x db press, I presume you mean the shoulder press? Edit: Unless you meant dumb bell bench press.
Sorry for the dumb questions...
On a side note, my right elbow has suddenly decided to start hurting.
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Caporegime
yep, shoulder press, its the only press you could move directly into ;]
Caporegime
Caporegime
indeed, we all start somewhere, even the juicing meat heads who look down on people lifting little weights :]
no need to be excused :]
no need to be excused :]
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Odd, I'd have thought you use the tri's more, merely due to the action of pushing the dumbells 'up'
haha m8 think about it, your shoulder press the same as your bench press? Didnt think so. But the movement is the same, so triceps are doing the exact same thing in both exercises but in shoulder presses they are pretty much on holiday assisting whatever the delts can manage but hardly worked. As you improve the gulf between shoulder press and bench becomes bigger and bigger averaging a 2:1 bench:shoulder press in experienced lifters, often even more.
Caporegime
No need to laugh
Like you said, the movement is similar, hence my assumption.
I just look at it like this...how can you push the dumb bell up without using your tri's? Cause your shoulder's can't extend your tri's for you.
I'll give them a go mid-week, and see how thing's go, and try and concentrate more movement into the shoulders.
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Always look at the weakest prime mover m8 the delts are the weakest link in the chain. Doesnt matter if your tricep can exert enough force to 'straighten' against 200kilos if your delt can only support 50 kilo youll only move 50kilo in the shoulder press. Otherwise all presses would be exactly the same!
Caporegime
So do you personally have a technique to work the delts more? Or is it a matter of trying out thing's my end.
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protein shake for sure unless you have a good job (3x a day with oats) a good 700g's of meat per day would be good with 400g of carbs try adding 1000cals to whatever you do now and see how you go
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i do a shoulder day m8, did one today
standing shoulder press (bar)
75x10
70x10
70x5
70x5
70x5
Front cable raises (could be done with a bar)
20x12
20x12
25x5
25x5
25x5
Single cable side raise
5(kg lol) x 10
5x10
5x10
7.5x5
7.5x5
shrugs
200x15x5
but thats not a program id recommend for a newbie obviously, i change it weekly.
Something like
shoulder press
front raise
side raise
arnold press
reverse flye
good shoulder day
Caporegime
Cool, I was trying to see if you had more of a way to make the delts do more work so to speak when doing DB shoulder presses.
I no doubt will end up doing a specific shoulder day some time in the future, so the above is good information for when the time comes
On a side note, I tried the arnold press once or twice, and they do a good job of destroying you if your not used to them
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