Also, I’ve been told my knee pain when squatting is because my hammies/glutes are underdeveloped compared with my quads, so I’m going to add in 5x10 SLDL’s after PPP deadlifts on my Friday sessions, and might do 3x10 of the same after PPP squats on Monday sessions. Will start with 60kg and add 2.5kg every week.
Two words…BOX SQUATS…these will get your hammies/glutes involved!
Damn, your quads are beefy.
Isn’t squatting dangerous?
[quote]
This is what my training looks like:
Monday - PPP Squat, dumbbell curls, seated cable rows
Wednesday - PPP Bench, dumbbell curls, seated cable rows
Friday - PPP Deadlift, dumbbell curls, seated cable rows
Saturday - PPP Military Press, dumbbell curls, seated cable rows
Thoughts?[/quote]
Just a thought, but by doing all that pulling to “bring up” lagging parts you are actually restricting your progress.
[quote]lemonman456 wrote:
[quote]optheta wrote:
You def. do roids. Why you gotta lie man?[/quote]
Don’t be a douche.
[/quote]
He’s thrown this one out at least a couple times. I understand it’s a joke, but part of the RMP rules are to state if your natty or not. Just because the guy isn’t hyyooooooge (yet) he should still say either way. I’m not stating he is or isn’t, but maybe he’s really fucking it up since it’s he still isn’t hyooooge yet. Wouldn’t that be something worth talking about?
[quote]coachese wrote:
Could you explain more I don’t get what you mean?
Could you also provide an example of how you’d change it up?
thanks.
[quote]GHOSTrun wrote:
[quote]coachese wrote:
Could you explain more I don’t get what you mean?
Could you also provide an example of how you’d change it up?
thanks.[/quote]
Dayum. That’s alot of seated rows and curls. 4 x a week? I’m a total noob, but shouldn’t you try mixing it up with a variety of exercises and give yourself some time to recover? Especially if you’re pushing yourself as hard as you can.
[quote]Stern wrote:
[quote]GHOSTrun wrote:
[quote]coachese wrote:
Could you explain more I don’t get what you mean?
Could you also provide an example of how you’d change it up?
thanks.[/quote]
Dayum. That’s alot of seated rows and curls. 4 x a week? I’m a total noob, but shouldn’t you try mixing it up with a variety of exercises and give yourself some time to recover? Especially if you’re pushing yourself as hard as you can.
[/quote]
Hmmm how much more of a variety would you suggest?
I’m already doing:
- squats
- bench press
- deadlift
- military press
- seated cable rows
- stiff leg deads
- dumbbell curls
I would also like to do barbell bent rows and barbell curls but I find it’s too taxing on my lower back (2 bulging discs*)(which is also why only squat and dead once a week). I will start doing pullups again just making sure the torn intercostal muscle is 100% healed.
(*why I switched to seated cable rows from bb rows).
Also the amount of bicep work I do now is nothing compared to how hard I used to hit them in the past and even then they only took 1-2 days to feel ‘normal’ again. The amount of work I do on curls and seated rows now isn’t really that much as I feel fine 2 days later for the next session.
I’ve sort of got it drilled in my head that until I weigh 80-90kg with a decent amount of muscle mass there is no point doing a million different isolation exercises - just keep it simple with the main compound lifts, train hard and heavy, eat and sleep, repeat.
I just do curls because I like them, feeds the ego, kinda like leg extensions hahaha
[quote]GHOSTrun wrote:
[quote]Stern wrote:
[quote]GHOSTrun wrote:
[quote]coachese wrote:
Could you explain more I don’t get what you mean?
Could you also provide an example of how you’d change it up?
thanks.[/quote]
Dayum. That’s alot of seated rows and curls. 4 x a week? I’m a total noob, but shouldn’t you try mixing it up with a variety of exercises and give yourself some time to recover? Especially if you’re pushing yourself as hard as you can.
[/quote]
Hmmm how much more of a variety would you suggest?
I’m already doing:
- squats
- bench press
- deadlift
- military press
- seated cable rows
- stiff leg deads
- dumbbell curls
I would also like to do barbell bent rows and barbell curls but I find it’s too taxing on my lower back (2 bulging discs*)(which is also why only squat and dead once a week). I will start doing pullups again just making sure the torn intercostal muscle is 100% healed.
(*why I switched to seated cable rows from bb rows).
Also the amount of bicep work I do now is nothing compared to how hard I used to hit them in the past and even then they only took 1-2 days to feel ‘normal’ again. The amount of work I do on curls and seated rows now isn’t really that much as I feel fine 2 days later for the next session.
I’ve sort of got it drilled in my head that until I weigh 80-90kg with a decent amount of muscle mass there is no point doing a million different isolation exercises - just keep it simple with the main compound lifts, train hard and heavy, eat and sleep, repeat.
I just do curls because I like them, feeds the ego, kinda like leg extensions hahaha[/quote]
I think you’re overtraining your biceps (and I mean with frequency and not weight). Hitting your bicep 4 x a week while only having one shoulder and chest exercise seems kinda counterintuitive to building a proportioned upper body, to me. Your legs are beast compared to your upper which would suggest your upper work needs to get heavier and therefore less frequent.
Add some more chest exercises in your bench press day; DB inc presses or fly’s or whatever you feel works best for you and then hit the triceps too. Triceps are an important part of arm mass.
On military press day keep doing shoulder work; lateral raises, rear delt raises, upright rows…again whatever works best for you.
On deadlift day hit the seated rows hard and do some Krocs, pull-ups, chin-ups. Biceps are good for back day as well as the associated chins/pulls also tend to work the arms to small degree.
These are just examples obviously. There’s a whole ton of programs out there that work you just have to look around a bit and use the search function. What works for one man may actually work better for another or not at all. But, at least in my case, I try to work to an intensity that I have no choice but to rest a bodypart for a few days.
Just my 2 cents. As I said I’m a total noob at this and shouldn’t really be giving advice I guess.
I’ve added 3x20 SLDL’s on DL day and 5x5 box squats on SQ day, only doing curls about 2-3 times a week.
How about throwing in a lat pulldown as a replacement for seated rows 1x a week? Seems odd to do the same exercises 3x per week whilst only doing everything else 1x per week.
I will start doing pullups again…
Super set your biceps and triceps…keep a day aside for them… try and keep at least a four day gap before training arms again. Don’t do more than 4 exercises with 3 sets each. Hit the biceps set and immediately hit the triceps set… Eat healthy and you will grow… Legs are awesome by the way…
you look great, a bit more on the upper body to even out and you will look kick ass man