Wow. I don’t think I’ve ever been tagged on here for something like this. Thanks!
Genetics is obviously a factor, but something that consistently gives me progress:
9-12 working sets weekly for each
I do my best with an arms day; you could just tack that onto to the end of your split if you want, because it’s not fatiguing at all
I like biceps around 8 reps and triceps around 12, as kind of the baseline
Form matters: for biceps, slow that eccentric and make sure your shoulders aren’t doing everything; get a full flex on triceps without killing your elbows
As I’ve gotten older, I’ve had to be more careful with my elbows, so I do my harder movements last.
So, an example could be:
Rope Pushdown: 3 sets of 12-15
superset with:
DB Hammer Curls: 3 sets of 8-10
I also like a version of these where I do the hammer curl across my body, then hold that position and turn my thumb out so my palm is facing up, then reverse the whole move.
EZ Curl: 4 sets of 6-8
superset with:
Dip Machine: 4 sets of 10-12
Preacher Curl: 3 sets of 10
superset with:
DB Skullcrushers: 3 sets of 10
I like doing these from the floor - it keeps me honest about how much my upper arm is flailing around.
21s with a cable (optional)
Push-up death (optional) - start your hands as close as you can and do push-ups to failure; spread them wider when you fail and go again. 3 adjustments on the floor, then hands on a bench and do the same sequence.
Was it a true hack squat machine? If so, getting injured on this, I would want to check for core/lower back weaknesses, posture, hips tightness, bracing and breathing, and address those foremost!
@tj55 I saw so many contradictory things about this exercise …
I may add it later, but for now I want to preserve my lower back (especially since this is an exercise that I have never done before)
And thanks for these informations @TrainForPain !!
I’m going to try to do something similar, I think I’ll do this session at home (only DB and BB) since at the moment I can only go to the gym 3x week.
Rear delt cable : 20-20-20x5.7kg Incline bench press : 10-10-10x60kg High incline DB press : 10-10-10x20kg Low to high cross over (7) : 15-15-15x5.7kg Upright row EZ bar : 15-15-15x(+)20kg Cable Y raise (5) : 12-12-12x3.4kg
V bar pushdown ss cable hammer curl : 15-15-15x17kg / 12-12-12x17kg 21 cable curl : 21x17kg Push-up death : lots of reps
Dips machine ss cable curl :
15-15-15x63kg / 12-12-12x32kg Triceps rope pushdown ss machine incline curl :
12-12-12x17kg / 12-12-12x32kg Push up to death
Looks good. I’d probably keep bi’s to pull day and tri’s to push day, but it probably doesn’t matter depending on your frequency.
Edit: I actually just reread. I think that’s bordering on a bit too much. You’re doing almost the whole workout twice a week. I don’t think I’d start off doing all that - save some of that volume for down the road when you get stuck.
So 2 bi exercise (no superset) on pull day. One of the pull days you can do the 21s and then, if you do another pull day, you can do a long drop set on your last exercise instead.
I tried to split the workout proposed in 2 parts (to fit my 3 days/week), and I “only” have 2 more sets per muscle (and per week).
I had in mind that the 21’s and the push up to death are mostly metabolic volume without doing too much damage to the muscle other than pushing a lot of blood into the muscle?
BUT I take your comments into account (I will surely continue as before a few weeks to see what happens) and if I feel that I am not recovering, I will go to what you recommend … (I like to test things by myself, sorry …)
No worries at all! It’s your world and your workout, so whatever is good to you you should roll with.
I just mention going lower volume because what I sent was on the higher end to begin with. You’re also doing arms more frequently, so there’s something to that. Go with what you’re doing and see how it goes though. I’d definitely make sure I focus on form and not weight - take care of the elbows.
Lying leg curl
12x23kg 12x32kg
12-12-12x41kg One leg leg extension
12-12x9kg
15-15-15x14kg Leg press
20-20x1pps
20-20-20x2pps RDL
12-12x20kg 12-12x40kg
10-10-10x60kg Adductor machine
20x27kg
20-20-20x41kg
Rear delt cable (15-20)
15-15-15x7,9kg Incline CG bench press (8-12)
15x20kg 10x40kg
12-11-10x60kg High incline DB press (8-12)
10x16kg
12-12-12x20kg Low to high cross over (7) (12-15)
15-15-18x5,7kg Upright row EZ bar (12-15)
10x(+)20kg
12-12-12x(+)25kg Cable Y raise (5) (12-15)
15-15-15x3,4kg V bar pushdown / cable hammer curl (12-15)) / (12-15)
15-15-15x19,3kg / 15-15-13x17kg Deadskull / machine preacher
(8-12) / (12/15)
12-12-12x(+)20kg / 12-12-15x15kg Push up to death
Twice a day even, and then some shit the evening (I work there). These last 4 months yeah bulking spiralled out of control once again. This is the last time I bulk! I’m desintoxicating right now ahah.
