posted Sat, 03/26/2016 - 17:44
2044
Reps and sets
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Trying to build muscle but looking for to have the buldge. Can someone give me info on a good set to reps workout for biceps and triceps
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Im gonna try feeders like rich.pianna..see if theres anything in it before bed for 2 months..got a feeling it fkn is..you tube it..its on his latest mission to be the biggest fuk ever
It's this for real. If it is don't tell me you are using steroid
You can try 6x6 with moderate weight. Rest time 30 seconds max between sets. Or you can skip all that and just do a pyramid until failure. Last night was Chest back biceps triceps for me. Biceps and triceps were pre-exhausted from chest and back work. Started with biceps 40lb dumbbell 10 reps then 30lb for 20 reps 20lb 30reps 10lb 40 reps. Took a two minute break and worked up in reverse. Next time I'll start with 50's. The pump was insane. Triceps was 100lb ez-curl bar and did 3 sets of 30 then V-bar push downs till failure.
I'm really trying to get the bulk I did 5 sets of 8 yesterday on all triceps and back workouts out. I also did 5 sets of 8 on bench and chest press and flies. I used the heaviest weight for all sets that I was able to do 8 times.
That's good. You should try that 6x6 only 30 seconds rest between sets. You will enjoy it. Google wave ladders these are good as well.
Do I do the heaviest weight still??
Moderately heavy. It's gonna burn like hell. Say say you do squats then you hit leg curls and leg extensions 6x6 you shouldn't be able walk. It's a great finisher for larger muscle groups and good start for smaller muscle groups or finisher.
Okay I'll try that tonight when I do my legs. Do u have any shoulder workouts that would help me. I do shrugs and shoulder press what else can I do??
High pulls, upright rows. I usually start off with strict Barbell Presses. Then I will move into dumbbell arnold presses. I will start with 70 pound dumbbell do 10 reps then go down to 50 and do 20 reps then down to 40 and do 30 reps then finish with 30's and for 40 reps. Then work my my back up in starting with the lightest weight. Pyramid style. From there I do the same pyramid for lateral raises. I only hit shoulder once a week since your shoulders get some work on chest days.
What are high pulls and upright rows and barbell press
You would have to google it. You would have to see a video to have a better understanding how to perform the exercise. Strict overhead barbell press is just grabbing the barbell and pressing it over your head. Google upright rows. Even my explanation would require a video tutorial.
Thanks man I appreciate the help
5x8 at a 3122 Tempo
What u mean by a 3122 tempo
each number = seconds
each number represents a different part of the movement
The first number is the concentric Movement (i.e. bringing the bar down to your chest on a bench press).
The 2nd number is the bottom of the movement (i.e. when the bar touches your chest on a bench press).
the 3rd number is the eccentric Movement (i.e. when you are pushing the bar back up on a bench press).
the last number is the top of the movement (i.e. flexed position at top of bench press)
so a 3122 tempo on Bicep curls would be as follows (always start in the flexed or contracted position):
3 second movement from the top all the way down to arms straight out fully stretching the bicep, 1 second pause in this position (this takes the elasticity out of the movement), 2 second contraction, and 2 second flex at the top, and I mean flex, not the bar resting against your chest.
Okay I think I got what ur saying