[quote]Iron Dwarf wrote:
Exactly, Buzza. Although I still do DB presses every other delt workout, I focus primarily on lateral raises. I use a weight that lets me barely get the dumbbells up, then I fight like hell to hold them in place at the top, as they slowly descend. Next day, the DOMS are delicious in the side delts.
By the way, on a side note, taking 3 days off has really helped my elbow and knee tendinitis. HOWEVER, the DOMS from returning to the routine are ferocious. I trained legs on Monday and today (Thursday) my quads, hams and calves are so sore I can barely walk. [/quote]
Try taking a monthly deload week.
[/quote]
this has always intrigued meā¦cruises/blastes in DC, one week off each 4 weeks in heavy Duty,almost any protocol gets his own āsafety (JOINTS/cns) valveāā¦
but instead of planning it before why donāt put it during the work, I mean;
ālast tris training I pushed very hard, my tris are sore since then until now and my elbow hurts but my others muscles are sore but fineā
what I did:
1/ avoid lock outs on de/inclined bench press and work pecs under constant tension
(ps; 8lb more on the barā¦)
2/trained tris with less weight and higher reps(14/16),no lock outs, ; the goal was to force blood in the area as ligaments are not very blooded (if not trained) and to mantain muscular activity/size into the tris.
so iām talking of ācertain muscle (joint) deloading sessionā; if my lats are ok and my pulldownz are coming up with load/reps why I have to stop to train it at all or train lighter ???
am I wrong? pls, feel free to trhow (post) potatos&eggsā¦
[quote]Iron Dwarf wrote:
Exactly, Buzza. Although I still do DB presses every other delt workout, I focus primarily on lateral raises. I use a weight that lets me barely get the dumbbells up, then I fight like hell to hold them in place at the top, as they slowly descend. Next day, the DOMS are delicious in the side delts
[/quote]
Iron,
do you use normal reps and hold to the top or just one rep and fight the gravity force until dead?
let me knowā¦
[quote]Iron Dwarf wrote:
Exactly, Buzza. Although I still do DB presses every other delt workout, I focus primarily on lateral raises. I use a weight that lets me barely get the dumbbells up, then I fight like hell to hold them in place at the top, as they slowly descend. Next day, the DOMS are delicious in the side delts
[/quote]
Iron,
do you use normal reps and hold to the top or just one rep and fight the gravity force until dead?
let me knowā¦[/quote]
Buzz
I choose a weight that makes it hard to lift without a little body English. Then I hold at the top (if possible) and let the gravity take them down. I do this on every rep, not just the last ones.
itās not a Hernon 110% routine,I mixed up it with RP,basically I hit muscle group twice a week,first session is 5/3/1 rep range plus a second widowmaker set of 10/12reps, second sessions is on 8/4/3 plus same wm set,
monday; chest,bis,neck and abs (as sunday I have been at casting field and my legs,lower back,delt,traps are well tired),
tuesday; back and legs
wednesdnay; delts traps tris
Thursday;off (I run a supermarket and thsi is deloading day,looooong and very dynamic day)
Friday; like monday
SaturdaY; like tuesday plus rows
Sunday; casting field
legs are weight rained just once because of bad knees and because I walk a lot on work/mud casting field
pros;
-about 12lb heavier, 106.5kg now about 235ln, (belt closed at same hole bt,waist 48 EC/33 USA ),on 3 of juanuary I bought a cardigan and now it seems thighter on neck and chestā¦my m8s of football team yesterday (1st season home game)told I look bigger
-more load on the bar (increase on the bar on compound like bench,pulldownz etc is about 3,5lb each 10/15days for same reps),
-Iām eating more (clean italian food) as Iām very hungry (btw I never eat smallā¦).
cons:
-as Modox wrote you have to go in the gym a little sore but during the warm up all is ok, soreness goes away and you can hit the iron 110%
-higher frequency (now 5xweek on a 3way split) puts some stress on my joints,as per bewhitewell tips Iām just doing decline close grip bb bench press for my triceps and it works ; much less elbow paints and big tris soreness.
plus iām taking cod liver oil every day and elbows/knees pain is very light, i can deal with it.
-on we I go to casting field and I feel sore,nothing of drammatic but have to do some adjustament on training the casting muscles (delts,tris,trap,core) because I get tired quicker with Hernonish routine.
well, dunno if what iām doing is Hernon or RP or DCish but 1,5 cm more on the arms,same on neck,delts on mirror seem rounders and pec the sameā¦also traps are bigger,did in the past very little traps shrugs but can manage now 300lb for 6 reps with neck tuckedā¦
cons; my right elbow is on fire now, cod liver oil seems useless,my wrists started to give me a light pain during lateral dbs raises and incline press (not on decline),using a lighert load for close grip becnh press (tris)ā¦
want to cut a litle off carbs as now iām 108kg/239lb,anyway leaner than two years agoā¦
