[quote]ZEB wrote:
If you want to see some size on your bi’s and tri’s you have to realize the need to specialize!
[/quote]
i see the article on specialization.
but i think i’m to “young on training life” to specialize… im training since jan 2003
as 1st excercize? i’ll do
it’s mine primary excercize for triceps.
(with close grip bench press)
[quote]ZEB wrote:
If you want to see some size on your bi’s and tri’s you have to realize the need to specialize! (see I can rap…oh forget it).
Try this:
Close Grip Chins-4 sets, one or two short of failure.
Lying Tricep Extensions also known as skull crushers-4 sets. Sets should be 12-10-8-8.
By the way, what part of Italy are you from?
Zeb[/quote]
CADAV, the above is good advise, I would drop the elbow extensor work and go compound, CG presses are good and don’t do 3 different exercises in one workout, pick one for bi’s and one for tri’s, work them good for 3 weeks and then change, not just the exercise but also the rep/set structure…
Quite a big diff there between your dead & squat - hard to tell given your diff reps though - how many deads can you do for 2? Or squats for 6? Do you full squat?
Btw - I am intrigued by the “hummer curl” Can it be done solo or do you need a spotter for that one?
[quote]MookJong wrote:
Quite a big diff there between your dead & squat - hard to tell given your diff reps though - how many deads can you do for 2? Or squats for 6? Do you full squat?
[/quote]
what do you mean for full squat? “ass to the grass” style?
i squat at PL regular squat, ie parallel to the ground. however i have an “old” injuries at the right knee so i cant squat harder as i like… before injuries i have hit 460lbs on 3 reps
i really dont remember how much i can lift on 6 squat reps… may be somethinh around 370lbs
do you think my deadlift are light? here the big problem are the hands… i cant dead lift what i cant take in hand
im working on grip but need time to really improve. my next target is to try 1RM soon… i hope to hit 440lbs for the end of 2005… also my bench need improvement
[quote]
Btw - I am intrigued by the “hummer curl” Can it be done solo or do you need a spotter for that one?[/quote]
alone… what does intrigue you?
LOL… im not using (yet) an hummer-car
[quote]Charles Staley wrote:
Nothing obviously wrong with what you’ve revealed here…might be related to set/rep protocols. can you provide any info about that?
[/quote]
sure!
here the info…
usually i work with that scheme:
first excercize:
4 series
4-6-8-10 or 6-8-10-12 reps
2nd one:
3x10 (series x reps) or 3x8
3nd
2 series for max reps
usually i try to use as much weight as i can.
however biceps are’nt my stronger muscle… i usually get 6 reps with 110lbs (barbell curl)
Can it be done solo or do you need a spotter for that one?