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2006/02/07, 11:59 PM
I feel like my pushing muscles are getting disproportionally strong to the rest of my body. When I began DB pressing I had to start with the 30's but now I'm moving into the 60's and my triceps seem are very defined and strong compared to my biceps which seem to just get harder but not bigger. I've been reworking my fitness plan recently, I've decided to take some emphasis off the chest and tricep show muscles.
My plan is...
1. Drop 20-25lbs of body fat. I'd like to be able to see my progress on a more weekly basis rather than monthly, less fat means I can visibly see what changes I'm making allowing me to respond and change my work outs accordingly.
I've been upping up my cardio and working on cutting down on carbohydrates which will be seemingly difficult. (my lunch is always a carb fest seeing as my school offers no real large amounts of protein, their turkey sandwich has 2 slices, 2 slices! IT's BS!. I was really getting bored with running, I mean it still gave me a good work out but I just hated doing it and I ran out of 3 mile routes from my house. I decided to try out the stair climber and I love that machine, I always set on endurance mode as it is essentially HIIT cardio preprogramed into the machine. My aim is get 4 solid cardio sessions in weekly. I'm 200lbs at 6'2, for diet I'm aiming 200g protein, 250-300g carbs, and 50-60g fat as my base. I'll make modifications if needed.
I'm still playing around with my weight training split. I finally today perfected deadlift form which was great. I've been going really light for a few weeks working to keep my back straight while maintaining proper posture the entire time. Squats too, I've been doing 150 but now that my form is perfect I think I'm gonna have to jump down some weight.
So on my upper body I want to increase my pulling strength and pulling muscle size. I'm thinking 2 days that I hit the Biceps hard with a 3x3x8-10 and forearms a 2x2x10. When I do a lot of back motions I feel like my forearms and biceps give out first, I think I need to focus on gaining strength their. I'm also planing on hitting back twice a week, probauly the same day as biceps. One day will probauly include deadlifts, because my back is weak with the weight I am able to do I feel it is my backstrength holding my back. Hyperextensions, varying rows, along with chin ups, and pullups, and shrugs.
Shoulders I'm thinking wide grip pull ups for a warm up, military press, arnolds (get the biceps a bit more) super setted in with narrow grip chin ups. Side raises. I would think that would do the job rather well.
Legs I would also like to hit twice a week. One day however would be squat focused the other would be lunge focused. I feel like I get a different kind of workout from both.
Abs as always remain a mystery to me. They offer an abb class at my YMCA which is really entertaining, usually all women but it's strange it's like 30 minutes none stop of ab work. No real rest inbetween, it seems to contradict the idea of simply weight training the abs like any other muscle group but I never seem to get that good of an abb work out when I do this.
Just my endless meandering because I can't sleep for some reason, tired but just can't fall asleep.
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2006/02/08, 12:45 AM
bighoss, take a minute to fill out your profile so people know more about who you are and what your goals are.
Somene will come along once you've done that and help you out with numerous things.
for instance, your bicep has 2 parts, both need to be worked, the tricep has 3 parts and all need to be worked, the tricep is the bigger of the two.
Dropping 20-25lbs BF means diet.
You said your 200lbs so 200g protein daily isn't gonna cut it, that's bare minumum for 200lbs, neither will the 50-60g fat. Not sure really where you lie on carbs?
Upping cardio? Cutting carbs? School lunch sucks, so take you own.
You mentioned alot of exercises but no real regimen.
If you want abs you can see your going to have to train them with resistance(weight) and diet so you can see them.
Now I'm rambling so I'll stop before I get out of my league.
Fill out your profile and someone can help sort things out for you.
Search the site dude, maybe start a workout routine here under "exercise program". This place has lots to offer, take advantage of it.
Search for answers to your questions at the bottom of the page or browse the message boards.
Main thing is when you do post a thread, be specific and try to find the answer on your own first.
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Seize the day!
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2006/02/08, 01:21 AM
Good to hear from you again hoss. If your still considering powerlifting (if i recall correctly) then I would say 2 times a week per muscle group sounds good. Easiest way to accomplish this: upper/lower split, 4 days a week.
As for back, stick with the basics to start out with: chin ups and rows. After that, then work in bicep work.
As for wrist work, I personally feel that one of the most effective things anyone can do for their physique is direct grip work. Grip strength increases tension, which increases strength and weight lifted. Similarly, if you can hold more weight, you can lift more weight.
I would do biceps after you do back, as supplemental work, and do grip work 3-4 times a week. The reason I suggest this is that the muscles of the grip progress mainly through neurological adaption, rather than structural adaption, and being small muslces, you can train them more frequently.
I do like your idea of one unilateral leg day. I try to do some variation of unilateral leg work (lunges, step ups) at least once a week after squats, but I hate it.
How's your buddy sheperd doing? Haven't seen him on here in a while.
One last thing... 30-40 grams of fats? Tell me thats a typo. Please.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/11, 07:23 AM
wrestler you should write a book, no bullshit you know the human body.what i like is how you understand that it all comes down to basics,no matter what, there is no better way to build ,than some rocky balboa running trough the alley sh$@. i believe that basic compound lifts not only build a solid foundation,but also add power not just swollen overworked isolated-if there is such a thing- muscles
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2006/02/11, 08:09 AM
I would start my back workouts either with deadlifts, goodmornings, or hyperextensions(powercleans as well if you're an athlete)
Lower back work is often overlooked so I like to stress it. If you work your back every week, on any kind of a split(push/pull/lower, upper/lower, etc)then I suggest doing deadlifts every 2.5-3 weeks, while doing heavy goodmornings and hyperextensions the other times. I personally love hyperextensions but goodmornings are great also and directly help your squat and teach you to react to possible chaos that can arise during your squat....
If you want to group back exercises together, I suggest some form of heavy row movement with good form, and possibly a pull up movement. I started liking doing these movements separate from lower back, or at least only doing max of 1 heavy assistance exercise...I noticed when u do rows or pull ups, you tend to half-ass...one or the other depending on which one u do second...
Training biceps with a couple extra sets is fine...Try doing curls with shoulders relaxed and one set with shoulders tensed....when shoulders are relaxed you mostly hit the long head of the bicep, while when your shoulders are tensed you tend to hit the short head...
Forearm work of curling DBs and such is a waste of time...if you want some forarm work do some time holds on a heavy barbell...or better yet use a thick bar for time holds....few things will work better....Wrestler's suggestion of working the grip is great advice also...most exercises that work the grip also work the forarms.....
Now on to the crunches, common, every1 on the floor...first to do 1000 wins....:)
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2006/02/11, 12:22 PM
Excellent point. I prefer to hit the entire posterior chain (including lower back) on lower body day, using all the exercises you listed (although I love the snatch far more than the powerclean, personal preference).
I also agree with you on your seperation of chins and rows. My favorite split to use with people is tbt. To keep upper body volume down, I do a movement pattern split for the upper body. One day I may do horizontal pressing, vertical pulling, on another it could be vertical pressing horizontal pulling, etc.
Wow, crunches. I don't think I have done any direct ab work in a while.
ED637- Thanks. People get away from the basics by some new trend or "the latest thing" far too often. You want to build your back, I dare you to find me a more effective upper body developer than the chin and its variations.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/11, 03:22 PM
Menace, can you explain what a barbell timed hold is for the forearms please? Thanks.
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2006/02/11, 06:11 PM
Do a rack pull (deadlift from above the knees) with heavy weight on the bar, and hold it for as long as you can.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/12, 05:14 AM
or u can hang from a pull up bar...u can attach weight to yourself for more resistance with a chain belt....can't go as heavy but for a change might be useful...
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