My routine now, any good?

Morba speaks the truth.

Many guys on here don't focus on their arms, Freefaller has some pictures that show why this isn't a bad thing :)
 
I have plenty of pics of my arms around - I nearly touched 19 inches a year or two ago - but I was much higher BF% - now they are sitting just over 18" and I seldom train them. :)

That's not to say you shouldn't train them, however hammer them with a hard superset once a week is more than enough IMO.
 
Agreed, it is a mistake to ignore them completely, but they should never be the focus of ones training unless you are a really advanced bodybuilder.

I am currently suffering as a result of doing absolutely zero work on them, having pulled them playing american football. This is a results of specific movements requiring certain small muscles to be as strong as my back/chest/shoulders, and so they were bound to feel the strain.
 
Hello again guys, I'm going to start doing my traps now with the barbell shrugs. Any idea what weight would be ideal to start with? I know you can't really tell from behind a monitor, but just a rough estimate would be great. I understand you need quite a bit of weight on the bar?
 
You'll probably manage about 80% of your deadlift. Really depends on you though, so as always, start with a lowish weight and work your way up to something that feels right.
 
Clum said:
You'll probably manage about 80% of your deadlift. Really depends on you though, so as always, start with a lowish weight and work your way up to something that feels right.
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That sounds a bit high to me, well for me anyway! I'd say nearer to 60% personally though referencing it to a compound isn't really ideal!

If you've got the tri-grip plates then the best bet to do is just take a pair of 10's/15's/20's and stand with one in either hand. Knees slightly bent, leaning slightly forward shrugging up and slightly back. As opposed to standing totally vertical and allowing your shoulders to be pulled forward.

Then you can move onto BB shrugs where you can start racking up the weight. Though a decent deadlift should hit your traps with a nice static contraction anywhooo.
 
BennyC said:
Though a decent deadlift should hit your traps with a nice static contraction anywhooo.
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Aye, that's probably about the best bit of advice actually. If your traps aren't hurting a day or two after a session of deads, then you're not lifting enough or forms off.
 
Right, I am getting very confused about all this bulking then cutting stuff I am reading. I am fat enough already I don't want to bulk lol. Obviously I would love everything to be bigger but my belly will also get bigger (quite big anyway). What kind of meals would you recommend I eat? Or would you recommend I go on a cut to loose the belly first, then bulk?

Apologies if this makes no sense!
 
sponge999 said:
Right, I am getting very confused about all this bulking then cutting stuff I am reading. I am fat enough already I don't want to bulk lol. Obviously I would love everything to be bigger but my belly will also get bigger (quite big anyway). What kind of meals would you recommend I eat? Or would you recommend I go on a cut to loose the belly first, then bulk?

Apologies if this makes no sense!
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Sounds similar to me. Largeish in size and want more but want to get rid of the nagging annoying and confidence whacking waistline..

You can either bulk a lil bit then Do a cut and hope you get down in time to feel and look good to yourself in the summer.

Or just Cut and Keep at it till you hit your goal, then you can bulk being careful and look good while getting bigger.

If you were to bulk, up the calories for say a month and see how it goess. Keep it clean as you can though so you dont frow on extra belly.

For a cut, cut calories by 300 to start (take off 50 extra a week, till you get to a 500 deficit to your normal diet). Cut the carbs down a bit and attempt to up Healthy fats a bit.. 50g's of nuts a day are just a fantastic start to increase your fat uptake (to help with fat loss). Also try some early morning cardio if you can stomach it.

Thats just the jist of things, I'll leave the more indepth responses to the guys with a hell of a lot more knowlege! Good luck though!
 
I wouldn't be eating 500 calories under your MBR. The way to do it is drop your calories down to your MBR, say for example 2000 per day and then exercise yourself with CV into that defecit. Eating 1500 calories with little exercise wont return you great progress. Eating 2000 calories, burning 3-400 with some CV will utilise more fat.
 
Thanks guys, and yeah I have Morba, To be big and defined without having this belly. That's it. I have no idea of what diet to eat for cutting atall. Any of you guys got a meal plan handy?

Sponge
 
Ok just got back from my newly made back/tricep/traps routine, went really well I thought (feeling it so must have done something).

3x8 One-arm dumbell row 30kg
3x8 Deadlift 40kg
3x8 Smiths Tricep pulldowns 35kg
3x8 Smiths Straight bar pulldowns 35k
3x8 Standing dumbell upright rows 12.5k each arm.

I think that is a good routine for now (I think) followed by 1.5 scoops whey.

Any ideas on improvements?

Sponge
 
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