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12-09-2005, 01:46 PM
| #21 (permalink) |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 1,590
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Gender:  |  The grip is palms facing each other, holding onto the butterfly handle, I use the bent-over barbell stance. I found a site that has a video for it, I dont squat quite as much, but the general form is there. http://www.shapefit.com/middle-back-...-bar-rows.html Last edited by Kane; 12-09-2005 at 01:52 PM. |
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12-09-2005, 02:11 PM
| #22 (permalink) |
| Rank: Member  Join Date: Nov 2005 Location: Wished I lived in Victoria BC
Posts: 58
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Gender:  | Yes, I see the form now. I had a vague image in mind..I've seen stills of the exercise (from various training manuals and on line sources) but I needed to be sure I knew correct stance and shoulder and back setup. This would be an exercise that needs careful core stability / control, using an lightly arched back. Thanks, Kane. |
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12-09-2005, 03:22 PM
| #24 (permalink) |
| Rank: Member Experience: 2-3 Years  Join Date: May 2005 Location: Arizona, Phnx
Posts: 157
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Gender: | Working on upping the protein to 250, I can do that for sure, trying to do 300 secretly though...lol. Since I got some new protein powder, I can do 300 for a few weeks. |
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12-09-2005, 03:55 PM
| #25 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,106
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Gender:  | Just to reiterate, all these suggestions are great. However, taking all these suggestions and formulating a periodization training schedule will be the only thing that will work besides the over eating. Personally, when I was doing Max-OT ages ago (till I learned better), my biceps were stuck at 18". I have since found that my arms respond better to a higher rep range..6-10. Give her a try. Currently at 19" as per my tape measure picture....Don't listen to Peter Pumpkin Eater on that topic though!  |
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12-09-2005, 03:59 PM
| #26 (permalink) | |
| Rank: Lightweight Experience: 10+ Years  Join Date: Apr 2005 Location: in the deep recesses of your mind
Posts: 1,052
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Gender: | Quote:
I'm like you, my biceps respond far better in the higher rep ranges. | |
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12-11-2005, 11:25 AM
| #28 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years  Join Date: Jul 2005
Posts: 5,835
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Gender: | All this is pretty random until you formulate an actual plan of attack. A linear periodization scheme like 0311 suggested or yes, even, one of Waterbury's schemes. And some of his later routines do incorporate direct arm work. There are different types of overtraining. If we are speaking of transient overtraining, then Waterbury would tell you it is load dependant, not exercise dependant. If your were to drop the direct arm work altogether in Max-OT after you've been on it for 10 weeks - so, what? He's pushing once a week, pulling once a week, same rep range, same frequency, that's gonna give him bigger arms? Your definitely gonna stall out doing the same rep range for weeks on end. |
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12-13-2005, 12:15 PM
| #29 (permalink) |
| Rank: Member Experience: 2-3 Years Join Date: May 2005 Location: Arizona, Phnx
Posts: 157
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Gender: | Ok, thanks guys, gonna shoot for this once the new year starts. 2 weeks, normal lifts, 10 reps, as heavy as I can go, but not too heavy, get about 55 or so for alt dumbell, and do about 4 reps on each arm. Instead gonna be able to get to 45 or so, as heavy as I can go and do 10 reps in each arm. 2 weeks Max: OT, then a week of doing lots of reps and sets, but not going too heavy. Is this a good attack on this or no? Thinking this for all my lifting routines. |
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