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The Pumping Iron Thread (pg. 15)
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| _EuG_ |
| Ye switch routines every 2 weeks. At least rotate exercises and rest periods. |
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| _EuG_ |
| quote: | Originally posted by ChrisD
Chest, back, and shoulders under an hour, max intensity? I dont know, seems like a lot unless you are doing a double split.
Again, so long as it works for you. Plus arms optional? |
Ur arms get enought work during chest / back, if you are a skinny dude who is trying to put on as much mass as possible, it is not so efficent to do isolation exercises. Instead of wasting a whole day on arms you can do another day of compound Rows / Bench days. What puts on more mucsle? a bench pressing movement or curls??? lol
This routine i was following earlier this year.
Had the tuesday like this.
Flat Bench 4 sets 8 reps
Bent Over Rows 4 sets 8 reps
Militery Press 4 sets 8 reps
Incline dumbell press 3 sets 10 reps
Seated Cable Rows 3 sets 10 reps
Lateral Raises 3 sets 10 reps
Yes, this will take over an hour but i found that it worked well for me. It is very difficult and takes alot of effort and concentration, but a work out is supposed to be challanging and a shock to the body. |
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| Killah Monkey |
| quote: | Originally posted by ChrisD
Chest, back, and shoulders under an hour, max intensity? I dont know, seems like a lot unless you are doing a double split.
Again, so long as it works for you. Plus arms optional? |
Agree...!
| quote: | Originally posted by _EuG_
There are long debates on this topic, from all the reading that i did. I came to the conclusion that it is more effective to work your muscles 2 -3 times a week.
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It is just with my experience that when I am building, it takes 3-4 days or more to recover fully when you work that specific muscle group.
I will read up on the link you posted though |
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| m2j |
| quote: | Originally posted by geroin
do more reps with the weaker arm, say 10 on one do 12 on the other |
hmm... yea I try to do that now... but my right arm just can't keep up with the left. so should I be doing less reps on my stronger (left) arm and do more with the right until its caught up?
| quote: | Originally posted by _EuG_
i dono if you should do isolating exercises, why dont you just do heavy rowing or pull ups.. eventualy your arm strengh will catch up.
10 - 12 reps is for muscle building, if you are trying to get stronger you have to do something like 4 -6 reps |
yea, a few people suggested that instead of curling dumbbells, I should use the barbells, etc. and they will eventually even out. which I try to do, but there are some exercise i still really like doing with the dumbbells. |
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| bluE_Neon |
| quote: | Originally posted by Ravist
well i workout till my muscles have no power till im weak, is that considered too much? and i did protein a while back i dont wanna continue doing it over an extended period of time because apparently its bad for the liver, i always have a spotter for chest, legs you dont need a partner so much because of the machines i have at my gym and i do workout each muscle group once a week day 1 - arms, day 2 - back, day 3 - legs, day 4 - Chest, day 5 - shoulders thats an example of my routine |
If you want to become a bodybuilder your on the right track with the routine. Working out one muscle group a day gives high potential, power & intensity to the muscle occupied. This way you also give your other muscles rest. Switch up the routine by exercising shoulders on the second day, fourth day back and fifth day chest. Never ever start a routine without working your arms on the first day because your bound to injuries quickier than you think. Logically speaking you lift, pull & push in all exercises rather it's a shoulder, back or chest routine. It's imperative that you give your arms a proper pump.
If you come to the gym and release all tension and power on the muscle and you feel exhausted after than there's no problem. But if your feeling weak than reevaluate your training routine. Cut down on the reps or sets. Experiment with your body first. See what it desires and feels best for it. Remember, where the mind goes the body follows ;) |
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| bluE_Neon |
| quote: | Originally posted by m2j
hmm... yea I try to do that now... but my right arm just can't keep up with the left. so should I be doing less reps on my stronger (left) arm and do more with the right until its caught up?
yea, a few people suggested that instead of curling dumbbells, I should use the barbells, etc. and they will eventually even out. which I try to do, but there are some exercise i still really like doing with the dumbbells. |
Honestly, in the long run they might or might not even out. I tried the different techniques and it was no use. I guess it depends on the genetics. When I make a arms pose with both hands for the normal eye you cant tell a single difference but I know myself that my left hand will be always a half centimetre shorter in circumference. Come to think of it the difference between both arms is practically invisible. |
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| m2j |
| quote: | Originally posted by bluE_Neon
Honestly, in the long run they might or might not even out. I tried the different techniques and it was no use. I guess it depends on the genetics. When I make a arms pose with both hands for the normal eye you cant tell a single difference but I know myself that my left hand will be always a half centimetre shorter in circumference. Come to think of it the difference between both arms is practically invisible. |
Yea, in appearance mine look almost identical as well.
But I was concerned about the strength difference. I want both my arms to be at the same strength level. |
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| geroin |
| quote: | Originally posted by m2j
Yea, in appearance mine look almost identical as well.
But I was concerned about the strength difference. I want both my arms to be at the same strength level. |
when you work your arms try to push your weaker arm a little bit more and eventually they should even out. I even took it to the extreme once and started brushing my teeth with my left, driving with my left, eating with my left, anything to push it lol |
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| m2j |
| quote: | Originally posted by geroin
when you work your arms try to push your weaker arm a little bit more and eventually they should even out. I even took it to the extreme once and started brushing my teeth with my left, driving with my left, eating with my left, anything to push it lol |
good idea bro. hahaha
how's it working for you? |
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| bigfatandugly |
| quote: | Originally posted by Ravist
what is your advice on someone who has an ectomorph body and wants to add bulk in shortest time possible? i know ectomorphs have high metabolisms but id like to know wats the perfect workout routine including how many exercises per muscle group, how often, and what days do i work on each muscle? |
well ravist, i don't believe in adding bulk in the shortest time possible. approaching weight gain like this will result in more adipose tissue than lean muscle.
a slow, steady approach to weight gain will produce a more quality physique over time- try not to look at weight gain as a sprint, but a marathon.
now, secondly it isnt your routine that will produce results. this is a common misconception. everyone focuses on thier routine. the routine is secondary to your nutrition. i could say as much as 80% of the gains you make from your efforts in the gym start with your diet- it doesn't matter what your routine is. if your diet is on point, and your adding a stimulus to a muscle cell, progressively overloading it over time you will make gains.
once you get your diet on point, then experiment with a system that will work best for you. try 3 day splits for a month or 2 working the entire body twice in one week. how do you feel/ look? then try a one bodypart a day routine, training each mucsle group once a week for a month. how do you look/ feel?
you will read about routines for body types. i have issues with this. everyone's body is different, no matter what your body type. just find what works best for you. take all the top pros. no two have routines that are the same, even though they are the genetically elite of thier sport. you'd think they'd all train the same, right? wrong- its just goes to show you how individual your body is. find what works best for you. take the time and you'll be rewarded with resutls, not immediately, but you will reap better results over time- run the marathon, not the sprint.
dont sweat being an ectomorph, you can turn this seeming disadvantge into a huge advantage. why, well for one, you'll be able to consume a considerable amount of caloires in the form of clean calories without needing to worry about gaining too much fat. just make sure those excess calories are clean and you'll build quality muscle. unlike endo's like myself who can't consume an excess of calories no matter how clean, without gaining unwanted fat. i have to be very careful with how much i eat, no matter how clean. this gives you a distinct advantage over other trainers. you can cover all your nutritional bases and then some to ensure maximum hyertrophy. use your seeming disadvantage to a huge advantage.
i'll address other questions in a bit band will be back to throw in my $0.02 regarding other things:)
hope this helps ravist.
BFU |
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| m2j |
| ^^^ some great points in there, bigfatandugly. are you a personal trainer? |
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| infinity HiGH |
| What kind of exercises do you guys do for the back? it seems like everything I do, I can never get that burning feeling. My biceps get a better workout than my back does. |
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