+ 5 Workout Regimen
So I decided to go to the gym and I bumped into this trainer.This trainer has his pro card and has competed in the past. Now, I have said "hi" to this guy before but nothing special!
He approached and said "Hey buddy, what are you working out today. " I replied "Biceps". He said " I'm doing Biceps too, want to workout together?" I said "sure" and in my mind thinking it would be nothing!
We started out with very high reps and low weight. 20lbs bent barbell curl, for 70 reps. Then str8 to the dumbbell curls 20lbs and then back to bent barbell curls.
When I tell you I never felt the pain in my arms, like I have today it was intense. When I left the gym, I couldn't scratch my face or bend my arm. It kinda makes you think "what the hell, have I been doin before".
We started out very high reps and low weight and then went to high weight and low reps. If this guy wasn't 50.00 an hour, he would be my trainer and I never believed in trainers before!
When I left this trainer I went to Applebee's and ate more than I have Ever in one sitting! I'm gunna feel this shit in the am!
In essence sometimes switching up things and being open to different opportunity is beneficial. If you keep doing what you have done, you will keep getting what you already have. Great fckin day and great workout!
Continue to push yourself to break boundaries, never get complacent! Continue to grow, both mentally and physically! Try out new things and ask questions!
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jzagGood post. I've always had a bad habit of doing the same exercises week after week after week. It wasn't until recently that I've started to switch things up and add some exercises that I've never wanted to do in the past, like hack sqauts and dead lifts. Also, like my wife mentioned previously, we always try to end our work out with a burn out set or "super set". The results have been great.
I have to remind myself sometimes that "this shit isn't supposed to be easy", and if I'm doing the same exercises and same reps week after week, the results are going to be minimal.
High reps, low weight is something I definitely need to keep in the arsenal. And maybe sooner or later I'll man up and start doing some lunges and front sqauts.
Trying to keep mixing it up. going heavy a lot with deads and bench so I wanted go light instead
15lbs 100 reps lateral raise then bent rear lateral to failure killed my delts then I took rest upright rows 45plate 40reps
Thatss a good way to shock the muscles. Post this kinda stuff in my post "muscle shocking Techniques" in my profile.
Where Im slow
I've recently switched it up from heavy 6-8 reps to light 30-40 reps and let me tell you it's nice to feel that delayed onset muscle soreness again.
Winnings right, getting out of your normal routine is a great way to make new gains.
Diddo! I'm probably going to hire this trainer, when I get back on cycle. Last cycle I didn't have a trainer and blew up. Imagine if I had a trainer during last ebc. There have been times where I did heavy weights on arm day and the next two days I didn't feel shit. I'm going to keep this regime for a while and rotate heavy and light.
Bro, if the guys the right trainer, there ain't nothing better. Yeah, costs, but for the right guy and the results you will get - it's cheap. Not only do you get someone to switch up your routines, you get a spotter, you get someone to do forced reps with, you get someone to help u do negatives - that's a huge benefit there - and in his spotting function - he can take you to the next level in weights and put some serious poundage on the bar that you would never attempt alone - and it's all good and u r safe.
When it comes to arms, I'm definitely a volume guy. I personally find it's one if those body parts where the weight you move has very little impact as long as you're getting a lot of blood into the muscle and a good squeeze.
At the end of my workout I know I'm done when I can't curl just a 10kg bar any more.
Good post W. +2
Nice thank you, I've been working out consistently for 9 months and if I'm still able to feel sore the day after a workout I'm happy. I can't scratch my face and my arms are bent like midget arms, because they are sore and I cant extend em. Lol
I started doing what my husband calls super sets at the end of my normal work out. (forgive me if you all knew this)
We do the highest weight possible until failure, then drop the weight like two pegs and repeat until there's no weight. By the end even 5lbs makes me want to cry.
That's an excellent way to tear down the muscle. That time under tension, is what will stimulate the muscles to grow.
speaking of high reps. i couldnt get my arms to grow until i alternated 20 rep sets and a couple supersets for arms. i still will work in some heavy 6-10s but maybe every 3rd workout now.
i love bis and tris together on a dedicated day. so much blood flow to the upper arm.
Update: I haven't been able to fully extend my arms after my last workout. I've been eating advil like candy and the pain is still there. I'm not on juice so, it takes forever for my body to repair.
When I do high reps man it feels like my arms are balloons
Exactly, I usually do high weight and low reps. Feels so good to switch up my normal routine. Also, I usually workout by myself and with this trainer he pushes me further than I could by myself.
Mr KfizzleGood post man! It rely is nice having someone to push you.. unlike any of my partners in the past always slowing me down so I went on to being by myself as well. I just recently switched up to high reps myself man. Doing 4 sets of at least 15. The pump is serious! Hopefully the results will be as well. I have got all my gains from low reps heavy weights and decided to switch it up finally. Every once in a while I still have to go heavy as hell every so often to keep my ego up of course (: Anxious to hear how your arms feel tomorrow and the day after Lol.
I'm the same with my training partners, they tend to slow me down. Eventually we will be talking about chics and forget why we were in the gym in the first place. Yea bro that ego thing is crazy, I've had it all my life. Maybe because I'm short, I guess I have to feel like I'm pushing madd weight. But I've been peeping ya bruh, you and wifey are looking great (no homo). Keep up the hard work and let me know how your high reps are going aswell.
Great post Winning. I think we all fall into the trap of thinking we know just about everything regarding lifting. We then fall into our routine and fool ourselves into thinking we're mixing things up and really pushing things. Then we read a post like this or an encounter like you had and we wake up (hopefully)! I seem to go through this cycle quite often. Here's to learning and embracing new things in the gym.
Cheers, you hit the nail on its head! If I was on juice and switching up my training like this I would be a monster. I've been working out for 15 years and I still learn new stuff everyday.
That's really cool man. Before I started using gear I spend all my time looking up different training routines and stuff and now I basically spend all my time researching gear and such but I need to to a little of both. It's so important to change things up and like what you did is a great way to really shock the muscles.
Yea, I kinda thought I knew everything about working out, but I was totally wrong. Like you said I shocked my muscles like hell, such a great change from the norm and with someone pushing you during time of failure, promotes further growth.
Cambrid curls? whats that?
I can't spell for shit, but it's the easy curl bar, the bent one.