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12ax7
Joined: 07 Nov 2009
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 Posted: Thu Dec 20, 2012 1:53 pm Post subject: |
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| Captain Corea wrote: |
Here's my latest vid - Arm Day
This may be the last one I get to make for the next little bit - the guy I train with is moving back to Canada. :/ |
I do almost the same for my biceps.
My favorite is probably working my triceps. One exercise I really like to do with very heavy weight (as much as there is on the machine) is what I can best describe as a triceps pushdown with my elbows rotated forward, as opposed to having them on my side (then I switch to the next machine without taking a break and hit them with rope pushdowns with my elbows on my side with about half as much weight). When that's done, I'll do some bench dips like in your video and some very close close-grip bench presses, with my hands no more than a couple of inches apart as opposed to the usual 12 inches in order to better isolate my triceps (Try those out if you haven't, I guarantee you'll like 'em. I like to use a light weight for this one, just 30kg or 40kg on the bar. Anything heavier is hard to balance since my hands are so close together). |
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Captain Corea
Joined: 28 Feb 2005
Location: Seoul
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| Posted: Thu Dec 20, 2012 9:34 pm Post subject: |
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Yeah, a lot of ppl enjoy pressing movements for Tris - that heavy press down, or close grip bench. I like 'em too... but find that I have to watch my joints a bit - I usually do arms at the end of the week, and if I push too hard, my elbows start to feel it.
That close grip bench you mention is one I enjoy... but I also do it reverse grip... say, on a Smith. Nice enough variation .
Edit: I did arms today... did a lot of close grip presses. Thanks for reminding me to mix it up, man. |
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12ax7
Joined: 07 Nov 2009
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| Posted: Fri Dec 21, 2012 2:46 am Post subject: |
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| Captain Corea wrote: |
Yeah, a lot of ppl enjoy pressing movements for Tris - that heavy press down, or close grip bench. I like 'em too... but find that I have to watch my joints a bit - I usually do arms at the end of the week, and if I push too hard, my elbows start to feel it.
That close grip bench you mention is one I enjoy... but I also do it reverse grip... say, on a Smith. Nice enough variation .
Edit: I did arms today... did a lot of close grip presses. Thanks for reminding me to mix it up, man. |
No problem. It had never occurred to me to do it reverse grip, nor did it occur to me to do it on the Smith machine to use more weight (I feel silly for not having thought of that). I'll give it a try next time I go to the gym. |
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Captain Corea
Joined: 28 Feb 2005
Location: Seoul
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| Posted: Sun Dec 23, 2012 8:52 pm Post subject: |
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How are you guys with chins?
I've always been wimpy with them. Maybe that's why I've always lacked width in my back. My arms are reasonably strong... but maybe they're just too long... or my belly too big... but pulling my body up for full sets of chins seems super hard without a spot/assistance.
Do chins come easy for you? |
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12ax7
Joined: 07 Nov 2009
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| Posted: Sun Dec 23, 2012 9:03 pm Post subject: |
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| I don't care much for chinups anymore. It was a staple of my workouts many years ago when I was lighter. But, the more mass I gain, the more I find that my forearms have had enough before my back gives out. But, getting results for my back has never been a problem. It's genetics. My dad has broad shoulders and a big back, and so do I. |
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fermentation
Joined: 22 Jun 2009
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| Posted: Sun Dec 23, 2012 9:48 pm Post subject: |
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Maybe it's not an issue with your arms, but an issue with your back muscles? Or recruitment patterns that engage your arms more than your back?
I'm ok with them. I can do 20 in one set and that's enough for me. I want to eventually be able to do one armed pull ups though. |
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Captain Corea
Joined: 28 Feb 2005
Location: Seoul
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| Posted: Sun Dec 23, 2012 10:14 pm Post subject: |
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| 12ax7 wrote: |
| I don't care much for chinups anymore. It was a staple of my workouts many years ago when I was lighter. But, the more mass I gain, the more I find that my forearms have had enough before my back gives out. But, getting results for my back has never been a problem. It's genetics. My dad has broad shoulders and a big back, and so do I. |
I'm envious of those genetics - says the sloping shoulder guy.
| fermentation wrote: |
Maybe it's not an issue with your arms, but an issue with your back muscles? Or recruitment patterns that engage your arms more than your back?
I'm ok with them. I can do 20 in one set and that's enough for me. I want to eventually be able to do one armed pull ups though. |
Yeah, that may very well be key. I think I've been using my middle back for years in so many of the movements (ie. rows), that my spread has never developed like it should - and maybe that's why my chins suck.
I did pull downs today and really tried to keep my 'spread' active and engaged. Felt great, but lets see if I can do that sort as the weight gets heavier. |
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Jyang486
Joined: 25 Nov 2011
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| Posted: Mon Dec 24, 2012 12:25 am Post subject: |
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| I'm ok with them. I can do 20 in one set and that's enough for me. I want to eventually be able to do one armed pull ups though. |
Wow 20 is a nice amount. Are you doing full pull-ups, as in upper chest touching the bar, or just getting the chin over the bar? I can do around 15 reps with the chin over the bar, and around 10 where I hit my upper chest against the bar.
I read an interesting article recently about pull-ups:
http://www.t-nation.com/free_online_article/most_recent/6_coaches_weigh_in_on_pullups
I just started using the idea of pay the toll. I have a pull-up bar installed on my bathroom door frame, so every time I go to use the bathroom I do a set. |
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silkhighway
Joined: 24 Oct 2010
Location: Canada
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| Posted: Sat Dec 29, 2012 12:12 pm Post subject: |
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| Captain Corea wrote: |
Interesting program. Honestly, I can't imagine doing it.. but that's not to say there's nothing to it... just can't imagine me doing it. If I do squats, well, three times a weeks sounds near impossible for me.
But if any of you guys are doing it, I'd be curious how it feels for ya. Do you feel there's enough time for recovery? |
I've been following a "Starting Strength"-like program for I guess about the last 6-8 weeks now (Idon't remember when I actually started so not really sure). Today, doing Pendlay rows, I just could not get the bar up to my chest, meaning I've stalled once in every exercise. I'll have to reset a few pounds and keep going. Funny enough, I feel like a million bucks after today's workout despite not hitting my target!
I'm not exactly a poster boy for the program, especially since I'm not really following it as it's supposed to be followed, but I'm very happy with my results. Most surprising to me so far is my gains on overhead press. I stalled on overhead first and had to reset, but the weight I stalled on is an easy warm-up weight now. I have a pretty weak upper body compared to my lower part, so that could be why I'm making such good gains with it.
Squatting three times a week, I'm not going to lie, it's hard. Especially when you know that you're going for heavier weight than you did the last time. There are days when I sit under the bar for a second and think "oh man, I gotta get under this thing again?" However, usually after stretching and warm-up sets, I'm good to go.
Overall, I'm very happy with my results and having fun. It fits with my "athlete" mentality where you see the exercises in terms of movements rather than body parts, and it's simple because you can focus on performance in a few basic barbell exercises rather than trying to do many different exercises.
It would also be a great routine to do with a buddy. You could spot each other, and even if you're on opposite days, the exercises are similar enough that you could do them together. Also you need enough rest time between sets that it wouldn't slow down your workout.
There are a few drawbacks. First, the squat rack is the most coveted piece of equipment in my gym. Second, it's time intensive. Even with only three exercises, I still take 90 minutes. Finally, it would be easier doing a squat intensive program like this if you had coaching, but doing it so much and with enough lightweight sets where you focus on your form, you do get more comfortable and better at it, just not as quickly. |
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silkhighway
Joined: 24 Oct 2010
Location: Canada
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| Posted: Sat Dec 29, 2012 3:01 pm Post subject: |
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| Jyang486 wrote: |
| Quote: |
| I'm ok with them. I can do 20 in one set and that's enough for me. I want to eventually be able to do one armed pull ups though. |
Wow 20 is a nice amount. Are you doing full pull-ups, as in upper chest touching the bar, or just getting the chin over the bar? I can do around 15 reps with the chin over the bar, and around 10 where I hit my upper chest against the bar.
I read an interesting article recently about pull-ups:
http://www.t-nation.com/free_online_article/most_recent/6_coaches_weigh_in_on_pullups
I just started using the idea of pay the toll. I have a pull-up bar installed on my bathroom door frame, so every time I go to use the bathroom I do a set. |
I really like the "pay the toll" idea. it reminded me of an even crazier idea I once saw for improving your push-up count. I don't remember the exact details, but it was a very methodical program that had you build up your count by doing a set of push-ups every waking hour of the day.
EDIT: The NASA push-up program: http://www.rookiejournal.com/how-to-improve-your-push-up-number-using-the-nasa-push-up-program.html . I never tried it, but I'd suppose this would work for any body exercise. |
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highstreet
Joined: 13 Nov 2010
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| Posted: Sat Dec 29, 2012 5:57 pm Post subject: |
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Three exercises takes 90minutes? I think you're resting too much.  |
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silkhighway
Joined: 24 Oct 2010
Location: Canada
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| Posted: Sat Dec 29, 2012 6:17 pm Post subject: |
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| highstreet wrote: |
| Three exercises takes 90minutes? I think you're resting too much. |
I actually try to be as efficient as possible! But add in getting changed, doing 10-min warm-up and cool-down, warm-up sets, and time racking and unracking, it actually takes me about 90mins to get through it. I only rest between working sets, not warm-up sets, and I'm not sure if I'm resting too much. I've tried to speed up my work-out before by resting less with bad results, so now I take as long as necessary. |
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stilicho25
Joined: 05 Apr 2010
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| Posted: Sun Dec 30, 2012 2:48 am Post subject: |
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| In order to break up my typical 5 day a week gym routine I started going to a rock gym on the 6th day. I found it keeps me flexible, and forces my muscles to work in ways that the weight program doesn't. If you are bored or want a bit more definition, I highly recommend it. |
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Captain Corea
Joined: 28 Feb 2005
Location: Seoul
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| Posted: Sun Dec 30, 2012 4:26 am Post subject: |
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Silk, sounds interesting, man. When you say you like the results... what are you talking about? Size? Strength? Endurance?
Stilicho - ok, I'll bite, what is a rock gym? Something Twisted Sister opened up, or is it a climbing thing? |
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fermentation
Joined: 22 Jun 2009
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| Posted: Sun Dec 30, 2012 5:06 am Post subject: |
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I agree people need to clarify what they mean by results.
Resting a lot between sets isn't a problem if you're training for strength and power.
| Jyang486 wrote: |
Wow 20 is a nice amount. Are you doing full pull-ups, as in upper chest touching the bar, or just getting the chin over the bar? I can do around 15 reps with the chin over the bar, and around 10 where I hit my upper chest against the bar.
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Chin over the bar. Didn't ever think about touching the bar with my chest. Sounds like you would need some flexibility for that. |
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