Stepping it up - Page 3 - Bodybuilding Discussion on Bodybuilding.net Training Forum

Darkhorse · 09-25-2005, 02:02 PM

yeah, i mean, to be honest, I did max-ot in the past which was one muscle per day. I gained some strength, but you'll always get some results with whatever you do. But, when I came back from Iraq I weighed 160....Since, I hit my muscles twice a week and worked my way up to where I am now..250. Max-ot was fun for a few weeks, but it just murdered my joints. Plus, my chest was only sore for a few days, then it always felt like I was wasting time until I blasted chest again. But, max-ot did have some overlap, which definately accounts for some of the results.

Work smarter, not harder, with higher freq. and less volume.

Eddie0206 · 09-25-2005, 02:04 PM

Ok sounds good, should I tie in any forearm workouts? and what about reps? I am used to going with 8, 6, 4 with my old routine.

Darkhorse · 09-25-2005, 02:08 PM

Pyramids are more for beginners. Keeping the same rep scheme will do two things:
1. Keep the total volume the same.
2. Keep the same weight per set, which will in turn help you to record what you use so every time you hit the weights, you'll increase that weight.

You could do a linnear periodization like HST as an example.
2 weeks of 2-3 sets of 12-15,
2 weeks of 2-3 sets of 8-10
2 weeks of 3 sets of 6-8
2 weeks of 3-4 sets of 5, ect....

Eric3237 · 09-25-2005, 02:14 PM

Quote:

Originally Posted by Eddie0206

Ok sounds good, should I tie in any forearm workouts?

You should be able to tie in your forearms with no problems, keeping in mind the total workout length. Your trying to keep it to 45 minutes to an hour if possible. But to me forearms are quck and easy to do.

Eddie0206 · 09-27-2005, 07:07 PM

I have another question....

I feel my arms are a little unproportional with my chest and legs. Would it be possible for me to do 2 work outs for my bis and tris instead of just 1 per upper body lifting day?

Eric3237 · 09-29-2005, 08:59 AM

So, your doing some type of linear period perioization separated into lower and upper days?

Why don't you wait and see how your arms respond? You're already increasing the frequency. And I think you'll be surprised what a difference all those extra compound sets make.

Also, what particular arm exercises have you chosen. 311 suggested Barbell Curls and I agree that this is probalbly the best choice for your core exercise. Be sure to use a full ROM and keep your elbows pinned to your sides exept perhaps at the top of the movement.

I think Skull Crushers were his other example. Be careful of your elbows. Come down to the top of your forehead or the the top of your head to save your joints. The further your upper arms go toward vertical the more the weight will rest of your bones.

You're already making a big change. Why not go through a cycle first and then decide if you want to increase the frequency more on your arms. And I would think if you're going to do an extra arm workout on your upper days (at low volume) you're going to need a good deal of time before your main workout. I don't know exactly how long to suggest, but I've heard things like eight hours.

And rotate different exercises. Variability can help a lot to stimulate growth.

Eddie0206 · 10-01-2005, 09:06 PM

Yet another question.

I started my new routine today and felt GREAT!! But I was wondering about my session. Chest wise I am only doing incline press. Isn't that just gonna work out the upper part of my chest. Like next week should I change it up and do decline or flat? Or should I change it every time I lift upper body?

Thanks for all the help!!

Darkhorse · 10-02-2005, 06:46 AM

You should use a bench with a slight incline (between 15-30 degrees). This will work your whole chest. However, if you feel you want to get some extra lower work in, then for your triceps exercise do weighted dips, slightly leaning forward.

BG5150 · 10-02-2005, 09:53 AM

Quote:

Originally Posted by Eddie0206

Yet another question.

I started my new routine today and felt GREAT!! But I was wondering about my session. Chest wise I am only doing incline press. Isn't that just gonna work out the upper part of my chest. Like next week should I change it up and do decline or flat? Or should I change it every time I lift upper body?

Thanks for all the help!!

Changing things up never hurts. Like 0311 says, weighted dips are good. I think DB presses are also good.

Eric3237 · 10-08-2005, 09:58 AM

Quote:

Originally Posted by Eric3237

And rotate different exercises. Variability can help a lot to stimulate growth.

...

09-25-2005, 02:02 PM	#21 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,955 Country: Gender:	yeah, i mean, to be honest, I did max-ot in the past which was one muscle per day. I gained some strength, but you'll always get some results with whatever you do. But, when I came back from Iraq I weighed 160....Since, I hit my muscles twice a week and worked my way up to where I am now..250. Max-ot was fun for a few weeks, but it just murdered my joints. Plus, my chest was only sore for a few days, then it always felt like I was wasting time until I blasted chest again. But, max-ot did have some overlap, which definately accounts for some of the results. Work smarter, not harder, with higher freq. and less volume.
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

09-25-2005, 02:08 PM	#23 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,955 Country: Gender:	Pyramids are more for beginners. Keeping the same rep scheme will do two things: 1. Keep the total volume the same. 2. Keep the same weight per set, which will in turn help you to record what you use so every time you hit the weights, you'll increase that weight. You could do a linnear periodization like HST as an example. 2 weeks of 2-3 sets of 12-15, 2 weeks of 2-3 sets of 8-10 2 weeks of 3 sets of 6-8 2 weeks of 3-4 sets of 5, ect....
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

10-02-2005, 06:46 AM	#28 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,955 Country: Gender:	You should use a bench with a slight incline (between 15-30 degrees). This will work your whole chest. However, if you feel you want to get some extra lower work in, then for your triceps exercise do weighted dips, slightly leaning forward.
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

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09-25-2005, 02:04 PM	#22 (permalink)
Eddie0206 Rank: Member Join Date: Apr 2005 Location: Duluth, Minnesota Posts: 258 Country: Gender:	Ok sounds good, should I tie in any forearm workouts? and what about reps? I am used to going with 8, 6, 4 with my old routine.

09-27-2005, 07:07 PM	#25 (permalink)
Eddie0206 Rank: Member Join Date: Apr 2005 Location: Duluth, Minnesota Posts: 258 Country: Gender:	I have another question.... I feel my arms are a little unproportional with my chest and legs. Would it be possible for me to do 2 work outs for my bis and tris instead of just 1 per upper body lifting day?

09-29-2005, 08:59 AM	#26 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,282 Country: Gender:	So, your doing some type of linear period perioization separated into lower and upper days? Why don't you wait and see how your arms respond? You're already increasing the frequency. And I think you'll be surprised what a difference all those extra compound sets make. Also, what particular arm exercises have you chosen. 311 suggested Barbell Curls and I agree that this is probalbly the best choice for your core exercise. Be sure to use a full ROM and keep your elbows pinned to your sides exept perhaps at the top of the movement. I think Skull Crushers were his other example. Be careful of your elbows. Come down to the top of your forehead or the the top of your head to save your joints. The further your upper arms go toward vertical the more the weight will rest of your bones. You're already making a big change. Why not go through a cycle first and then decide if you want to increase the frequency more on your arms. And I would think if you're going to do an extra arm workout on your upper days (at low volume) you're going to need a good deal of time before your main workout. I don't know exactly how long to suggest, but I've heard things like eight hours. And rotate different exercises. Variability can help a lot to stimulate growth.

10-01-2005, 09:06 PM	#27 (permalink)
Eddie0206 Rank: Member Join Date: Apr 2005 Location: Duluth, Minnesota Posts: 258 Country: Gender:	Yet another question. I started my new routine today and felt GREAT!! But I was wondering about my session. Chest wise I am only doing incline press. Isn't that just gonna work out the upper part of my chest. Like next week should I change it up and do decline or flat? Or should I change it every time I lift upper body? Thanks for all the help!!

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