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06-29-2013, 01:31 AM #2601
Nice ink Marcus. I don't have any myself but when I get one it will be massive like yours lol. I don't do anything moderately. Something tells me you don't either!
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06-29-2013, 02:08 AM #2602
We always do 2/3 light warm up sets just to get the blood flowing. Then two working sets and now we are back to heaviest weight hit training with dropsets and forced reps. Thankfully I only have had a few small injuries and because of them I don't do anything silly I learned my leason from hurting myself. Id rather push weight up slowly than just whack more on and think I can lit it I've always been more of do thungs slowly and correctly and you will be more than safe than pushing on too soon.
Good man on getting black in the merc i meant to say that earlier best colour for em
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06-29-2013, 02:20 AM #2603
I start every workout with 2 sets of 50 reps bench press and squats or deads with light weight just to get the blood flowing, then stretch chest and legs, no matter what body parts I'm working that day. When I see my neck veins popping, I know I'm ready lol.
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06-29-2013, 02:49 AM #2604
Yeh like marcus says once you to know your body you will understand when to push and when to just stay at it and push for hard reps etc. to be honest I am still learning a lot etc just reading everywere on this site something new comes up to try etc
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06-29-2013, 03:23 AM #2605
And just when you think you know your body, it decides to change on you!
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06-29-2013, 03:29 AM #2606
Lol i get that all right, some days feelunreal. Yesterday was one of them crazy pump feeling all day and i couldnt have had a worse sleep or food intake for the day prevoius weird how that works.
And today feel flat and weak. Will be off to do cardio in a min which will be fun
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06-29-2013, 07:58 AM #2607
Exactly. When you get old like me, your fricking body is the evil enemy. Yesterday, I probably had my best chest/bi workout ever. Today, my lower back hurts like hell. Where's the connection between what body parts were trained and why the F my back hurts. The only answer: AGE! lol. It sux.
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06-29-2013, 09:11 AM #2608
Oh definitely same old school philosophy. When it comes to genetics though I never, ever thought that. I was a skinny fvck when I started at around 150lbs. Gains never came easy to me due to being an ectomorph. I just knew what I wanted and always worked harder than my friends. Very few training partners lasted that long just due to the intensity maintained. They'd do great for a while but then would always want to fall back into the bullshitting around between sets and not focusing, etc. I grew out of that at a young age as I knew what I wanted.
If I saw what I thought was a weak point I would focus on it. Example of that was calves. For years I would do them first on leg day. Logic is simply this: Most guys do them at the end of leg day when they're tired. Their mindset is to just "get them over with" and go home. Which is why it's a weak body part for so many guys, IMHO. They'd never start chest or arms that way, right? On top of that doing them first actually will warm you up for your heavy leg work to follow. Then when done legs it's refreshing to know that you don't have to follow with calves. Sorry for the minor story / rant.
And yes Marcus. Training together would be killer.
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06-29-2013, 01:30 PM #2609Banned
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06-29-2013, 05:55 PM #2610
Yesterday's back and shoulders:
T-Bar rows. Mine is the classic version with an olympic bar shoved in a corner: Several warm ups to get to working weight.
1 heavy set around 12 reps followed by a RP set. Love this exercise. Seriously watch your form and don't get sloppy. Protect your back.
Smith machine bent rows. One warm up to make sure.
2 heavy sets 8-10 reps. Second set with rest pause.
Spider row on smith (35 degree angle)
2 sets, 8-12 reps
Front pulldowns (strict-little swinging)
2 sets each with one RP
Shrugs. One warm up.
2 heavy. Last set with RP then drop a plate and repped out.
***********
Shoulders:
Laterals. Two good warm-ups.
2 sets with triple drop on last set.
Front presses on smith. Two warm ups.
2 working sets with RP on last
Bent over real laterals on 35% bench.
2 sets to failure.
Crushed it. Feeling it today.Last edited by kelkel; 06-30-2013 at 10:13 AM.
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06-29-2013, 08:05 PM #2611
^^kel, for your t-bar rows and smith bent rows, how much forward to you bend? 45 degrees?
for the shoulder press, do you prefer standing or sitting?
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06-29-2013, 08:53 PM #2612Banned
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I'm a sitting shoulder press guy. Use squat rack for lift off. No bouncing. Pressed from chest..bench at 15% from upright. One feeler. One working near Max. Then Max weight for two to the sets. Having to drop reps.
I've now refused to drop my weights I'm maxed at atm. Just keep doing them. Every time I do 8. I increase. Keep going again.gaining bits by the weeks ;-) how bout u Marcus;-)
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06-30-2013, 01:42 AM #2613
That pic was as soon as my artist finished a 7 hour sitting, which hurt like fuk but as you can tell I like torture, thanks. I do have more
Sounds good dci just make sure you recover the muscle fully before training it again, that's when injury can occur.
Yes the Merc looks good in black, amazing car thanks
Your learning fast of jedi
Thanks Kel for your comments they are most welcome, we are two peas in the same pod and have the exact same principles regarding training and how we attack growth, ive not seen anything what I disagree with your like my twin, would be excellent to train together and video it and post it up here to show these guys how we kill ourselves lol, wonder how many hits our youtube video would get????
I will let Kel answer for himself but for me these are the exact ones I do, and they have really piled on some slabs of tissue all over my back in width and thickness
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06-30-2013, 02:01 AM #2614
Thanks marcus. I assume your t-bar row will look very similar?
What about shoulder press? Whats your preference? Standing or sitting?
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06-30-2013, 02:34 AM #2615
Its not often I do T-bar rows, I normal stick with bent over rows DY style, single DB rows off a flat bench and hypers. I had a weak back but I focused all my energy and attention on bring it out and getting some thickness so I tried many different movements and found out which ones my back respond well to and I stuck with them.
Shoulder press - I never really do standing shoulder press due to the weight I lift and going to failure and beyond, it would create to much tension on the spine and would make you bend my back which would be prone to injury, so I tend to always sit down and do the smith machine or DB press. What I focus on is bring my shoulder blades down and locked them in when you have the weight above your head this will help give you more strength in the pressing movement and help from pulling anything your shouldn't. Just like benching when you hold the traps together the position is far better for executing the movement and really focusing on hitting the heaviest weight and with the most intensity possible.
All you got to do when your training and getting ready for a power movement is to think your body knows whats about to happen and what stress your going to put it under so you have to shock it, more intensity, more weight, more reps, dropset, forced, negatives, rest pause to completely failure, these are the key tools you need to make your body grow, don't ever let your body adapt to keep it guessing and keeping the pressure on and forcing growth.
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06-30-2013, 04:00 AM #2616
[QUOTE=marcus300;6598634]
Sounds good dci just make sure you recover the muscle fully before training it again, that's when injury can occur.
Yes the Merc looks good in black, amazing car thanks
Your learning fast of jedi
[\QUOTE]
Thanks Marcus. Yeh we leave each body part a good 4/5 days before training them again they are fully recovered. This for me anyway really makes me raging to go when they day comes back.
Ohh I'm like a sponge at the mo just taking it all in from the two of ye posting your experiences and challenges.
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06-30-2013, 04:01 AM #2617
Thanks for your explanation Marcus. I have been using the t-bar all along. But recently my strength gains seem to have stopped. Will try to switch over to the bb row or with the smith machine.
As for training intensity, i know DOMS and aches are not a good gauge. People can train in such a way where they dont get sore but still grow. For me, i always ache for at least 2-3days. Every single session, every body part. Can i take that as a good indication that my intensity is ok?
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06-30-2013, 04:09 AM #2618
I ache too normally its grand the next day but jesus the day after the horror of the pain is intense but great
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06-30-2013, 04:44 AM #2619
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06-30-2013, 06:04 AM #2620
Well in my limited knowledge and taking weekly pics in the last 6 months I've seen my front and rear delts explode and my V explode found new steech marks on my arms which can only be a good thing.
And as marcus and kel say keep feeding your body it is by far and away the biggest key. I never really thought too mch about it but I spent 20% more time on diet and results are easily 40% better than anything before
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06-30-2013, 06:21 AM #2621Originally Posted by AD
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06-30-2013, 06:23 AM #2622Originally Posted by marcus300
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06-30-2013, 06:26 AM #2623
I also like T-bar rows but I have a better contraction and my full range of motion is a lot better using the bb row. I can lock my lower back into position and concentrate on using some weight and working my lats to there fullest.
If your tender the following days after training then I would say yes your on the right track, I know DOMS isn't as true indication of working the muscle to its limit but all these science guys quoting studies after studies on it makes me laugh. When I train hard, heavy, to failure and beyond my muscle soreness is bad and then I grow, so do what works and don't listen to much to the science shite what floats about. Do what works to promote growth.
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06-30-2013, 06:35 AM #2624
Hammer strength machines are really good, ive had excellent results using them, some don't flow with how my body is build but others just work bloody great. Use them in conjunction with other movements and see how your growth goes. Don't under estimate machines they do have their place in building muscle tissue. Sometimes we cant get the right groove with some machine and if that happens go with free weights, we are all build different in heights and length of limbs so some machines just don't flow correctly.
Use both free and machines to get the job done, the main priority is taking your muscle to failure and beyond buy progressively overloading the muscle so they have no alternative but to grow...
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06-30-2013, 06:36 AM #2625
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06-30-2013, 06:56 AM #2626
These 2 threads need bumping, understand the principles of what myself and Kel try and get across and you will start growing and exploding out of your skin. Its not easy taking yourself to true failure or beyond but learn how to do it, learn and push your body into this pain zone. What have all the top ten Pro's have in common?????? they train far superior then anyone else and have the ability to consume more food than the normal bodybuilder, now ask yourself what you got to do to achieve your goal and implement it
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06-30-2013, 07:05 AM #2627Originally Posted by marcus300
B.curl 3/6-9. 1 drop
Concentration curls 2/12-15 hard squeeze at top.
Light alt db curl 1/30.
Train to failure as best as I can with no partner.
HIT, but occasionally will do more volume just to change things up.
Arm been a while so my guess would be around 18-19
And yes been growing. Due to job change In 08 things took a nosedive for 5 years. Just got back to it a little over a year ago. But here lately I'm just now starting trt so things been not do good last 3 months. I'm working on getting things good. I have never been able to get them sore except maybe when I was younger. Occasionally they will get a little sore from my back workouts. So what's your thoughts Marcus? And thanks for your time spent here, very informative. And DY was one of my favorites too.
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06-30-2013, 07:52 AM #2628
I only do 2 exercises for my biceps. Standing db curls and preachers. For my standing curls, i bend forward at the waist like 10degrees so that at the top of the rep my biceps are still in tension. I try to hold the db there at the top of the squeeze for 1 count, then slowly lower. First workset double drop. 8-8-6 reps. 1min rest, second set single drop. 6-6. The rep counts are still high cos i take a big step each drop. Usually the last db i use are tiny ones but the rep count has been so high it gets really painful. 1min rest.
By that time, my arms are almost falling off. Preacher curls 2sets of single drop. Might go to 3 sets if i'm not dead yet.
I think many people will laugh at my routine, its very short. I know. Lol.
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06-30-2013, 07:53 AM #2629
It's 6:45 a.m. here. Today's an off day. I just read your repost and have this huge uncontrollable urge to get the hell in my garage and workout. Those are some inspirational words, man. Write a book; I'll buy it. Now, I'm sitting here all worked up, but too sore from yesterday to train. Dammit. Come hell or high water(it's 111 today) I'm hittin' it this afternoon.
Edit: two things-
When you write your book, include a chapter on eating.
Sign my copy.
Last edited by Rusty11; 06-30-2013 at 07:58 AM.
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06-30-2013, 07:59 AM #2630
trying rest/pause this week, usually do dropsets, just changing it up.. and a different split.. thinking:
Monday - chest/tris
Tuesday - back
Wednesday - off
Thursday - shoulders/bis
Friday - legs
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06-30-2013, 10:21 AM #2631
Marcus answered it and the video shows it perfectly. With T-Bars I'm a bit further bent over but my knees are also bent quite a bit. Your knees act as your shock absorbers here to help keep some of the stress off your lower back. Remember too many people hyper-extend (round) their shoulders at the bottom of the movement and tend to do the same with their lower back under the assumption they are getting a better stretch. Not the case. Keep your form and don't F up your back.
Shoulder press I have to sit. Low ceiling in my basement and I've got some nice dents in my HVAC already.
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06-30-2013, 10:33 AM #2632
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06-30-2013, 10:40 AM #2633Originally Posted by kelkel
For presses I only use dumbells. I don't like straight bars..... I also only do them sitting. I have low ceilings in the basement too lol
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06-30-2013, 10:44 AM #2634
I haven't done "reverse" grip rows in a while but may have to give them a go again soon. Always looking for something new for a different feel. My equipment is so limited I have to create exercises with what I have. Luckily I respond well to the same old stuff. Don't think my arm routine has changed much in a year but as long as it's working that's all that matters!
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06-30-2013, 10:45 AM #2635
It's taken my quite some time to figure out a split that works well for me and this is what I settled on for the last 2 years..... Minus this time I've been off.
Chest/bi
Legs
Back/tri
Delts/traps
I always felt good doing a push/pull. I hated doing chest and using tri's in the movement and then doing tri's right after. When I split my pushes and pulls - my arms exploded
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06-30-2013, 10:46 AM #2636Originally Posted by kelkel
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06-30-2013, 10:50 AM #2637
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06-30-2013, 10:51 AM #2638
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06-30-2013, 10:52 AM #2639
Marcus how long have you been running HGH and do you cycle it?
Kel, are you an HGH user at all?
If you get chance can you take a peek at post 3 here
http://forums.steroid.com/nutrition-...g-my-play.html
See if there's anything obvious I'm missing? A HIT approach is still very much new to me.NO SOURCES GIVEN
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06-30-2013, 10:58 AM #2640
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