[quote]Lonnie123 wrote:
Prof,
When you are focusing on one body part and training it 2x weekly, do you have a different exercises for each day, or do you stick with the same basic movements for each session? [/quote]
I train with different exercises right now because I am injured. That means I can’t go as heavy so I am focusing on more volume and including more movements. That is how I am training chest right now because I can’t do much flat press work and can do NO incline work at all. That means decline, dips, and low weight flat presses are all I can do right now.
Normally, no, I would do pretty much the same routine if my strength is where it should be.
X , when training shoulders , i do something like this, ( just want a few pointers )
mil press/
DB shoulder press ( seated )
bent over reverse flyes
side raises ( 3 diff DBs for circuits )
should i use a machine and alternate shoulder press with DBs?
when doing raises , do u find it best having little rest between sets? or doing a circuit going up in 3 heavier DBs without rest, then after that circuit have a 3 min rest then repeat, fries me lol
rev flyes i always use a lighter weight and go for reps in the 12 - 15 region because its a small muscle and doesnt need a heavier weight for growth ( i think )
any help appreciated dude cheers
[quote]hiphoptothetop wrote:
X , when training shoulders , i do something like this, ( just want a few pointers )
mil press/
DB shoulder press ( seated )
bent over reverse flyes
side raises ( 3 diff DBs for circuits )
should i use a machine and alternate shoulder press with DBs?[/quote]
I am not understanding you. You are using dumbbells now and are asking if you should add a machine movement in? There has to be a reason for why you are doing what you are in the gym. If you need more volume, then add in another exercise. There is no reason to alternate between dumbbells and machines for no reason.
[quote]
when doing raises , do u find it best having little rest between sets? or doing a circuit going up in 3 heavier DBs without rest, then after that circuit have a 3 min rest then repeat, fries me lol [/quote]
I don’t do circuits. Unless you are already in the upper level of strength, you won’t be getting optimally stronger in the gym by focusing on doing circuits as a core routine.
Wait…what?
That is like saying your biceps are a smaller muscle group than your legs so only your legs need heavy weight to grow.
There is nothing wrong with reps in a “12-15” range, but there is something wrong with purposely training “light” because you think a muscle is smaller than others.
ok, so im cool on the first two, but on rear delts ( rev flyes) i always batter them with rev bent over flyes,( light dbs) so now im gooingto hit them, the shoulder press was just a Q on DB or machine, i get slated for macine shit, but your info has led me to better choices ty
fuck sake i type more scottish than i sound, i mean heavier rev DB flies? and now im going to hammer the shoulder press, whats your take on smith macines? i hate the range of movement but i use it cos i can beast out more reps. continue with smith or go with standing?
[quote]hiphoptothetop wrote:
ok, so im cool on the first two, but on rear delts ( rev flyes) i always batter them with rev bent over flyes,( light dbs) so now im gooingto hit them, the shoulder press was just a Q on DB or machine, i get slated for macine shit, but your info has led me to better choices ty[/quote]
I didn’t start using machines like I do until I was already what most would consider “big” and had been lifting for several years. By the time I even had access to Hammer Strength equipment I was over 240lbs and had benched over 405 on a barbell years previous.
You can’t ignore that simply because I use more machines now.
The strength level I am at would set me up for more injuries if I didn’t train this way.
My goal is not powerlifting and I have nothing to prove in that arena.
[quote]hiphoptothetop wrote:
fuck sake i type more scottish than i sound, i mean heavier rev DB flies? and now im going to hammer the shoulder press, whats your take on smith macines? i hate the range of movement but i use it cos i can beast out more reps. continue with smith or go with standing?[/quote]
Smith machines are fine if that is all you have access to. I used them for inclines and flat presses back when I was focusing more on dumbbells for chest movements. I feel there are better alternatives now for me which is why I don’t use them much anymore.
I am definitely not one of those people who acts like the Smith machine should be avoided in all cases.
cheers for the advice dude.
In an earlier post you mentioned prefatiguing certain muscles when training biceps. could you go into more detail?
he already has. go back and read more. start from the beginning.
heaven forbid someone asked a question that was asked five years and 40 pages ago.
heaven forbid someone take the time to read what px has already taken the effort to write on this thread. It is less inconvenient for him to read the 40 pages than it is for px to re-answer every tom, dick and harry that can’t be bothered reading what he has already posted.
Who knows he might actually learn something about training after the 40 pages.
[quote]thrasher_09 wrote:
heaven forbid someone take the time to read what px has already taken the effort to write on this thread. It is less inconvenient for him to read the 40 pages than it is for px to re-answer every tom, dick and harry that can’t be bothered reading what he has already posted.
Who knows he might actually learn something about training after the 40 pages.[/quote]
BANG! Im guessing everybody else, including PX, will be for this and against the fuckwit arguing this point.
[quote]kerplunk wrote:
heaven forbid someone asked a question that was asked five years and 40 pages ago.[/quote]
I wasn’t even going to come down hard on the guy who asked the question because maybe he missed it, but to imply that I need to now REanswer all of the questions I spent the last 5 years or more answering all because people are too lazy to read is impossibly ridiculous.
What happens after I REanswer everyone and then ten pages later they ask the same questions again? This should turn into 60+ pages of repeats for the lazy people?
How could this possibly make sense to anyone?
[quote]browndisaster wrote:
In an earlier post you mentioned prefatiguing certain muscles when training biceps. could you go into more detail?[/quote]
I injured my forearm years back with a strain. It hurts to do regular curls now without warming up significantly (which can take 10 minutes some days or more). I found that by stressing that particular muscle until it “fails”, I can go heavy for biceps curls without the same soreness.
My conclusion is, because of that, the brachioradialis fires first with any curling motion which may be why my forearms never needed direct attention as they grew along with everything else.
I now have to take them out of the equation first to hit my biceps hard enough.
So professor, could you please give an example of how you started 
you guys should calm down, if I didn’t read it how could I ask him for more detail?
[quote]Professor X wrote:
[quote]browndisaster wrote:
In an earlier post you mentioned prefatiguing certain muscles when training biceps. could you go into more detail?[/quote]
I injured my forearm years back with a strain. It hurts to do regular curls now without warming up significantly (which can take 10 minutes some days or more). I found that by stressing that particular muscle until it “fails”, I can go heavy for biceps curls without the same soreness.
My conclusion is, because of that, the brachioradialis fires first with any curling motion which may be why my forearms never needed direct attention as they grew along with everything else.
I now have to take them out of the equation first to hit my biceps hard enough.[/quote]
thanks, I’ll try this out tomorrow, maybe some reverse curls with the bar to failure and then normal curls. So far the only success I’ve had is when I limit myself to dumbell/some cable work with supinated or hammer grips
[quote]browndisaster wrote:
you guys should calm down, if I didn’t read it how could I ask him for more detail?
[quote]Professor X wrote:
[quote]browndisaster wrote:
In an earlier post you mentioned prefatiguing certain muscles when training biceps. could you go into more detail?[/quote]
I injured my forearm years back with a strain. It hurts to do regular curls now without warming up significantly (which can take 10 minutes some days or more). I found that by stressing that particular muscle until it “fails”, I can go heavy for biceps curls without the same soreness.
My conclusion is, because of that, the brachioradialis fires first with any curling motion which may be why my forearms never needed direct attention as they grew along with everything else.
I now have to take them out of the equation first to hit my biceps hard enough.[/quote]
thanks, I’ll try this out tomorrow, maybe some reverse curls with the bar to failure and then normal curls. So far the only success I’ve had is when I limit myself to dumbell/some cable work with supinated or hammer grips
[/quote]
Do you have an injury? I do this because one muscle group was overcompensating for another. I truly don’t see the need for this unless that is the case with you…or MAYBE in cases where someone experiences more triceps stimulation from chest movements and wants to take them out of the equation somewhat.
Yeah I was wrong in thinking we have the same problem. I have carpal tunnel which has some pretty obvious fixes that I’m employing more. This isn’t the only problem, but to be honest maybe the pain I get from barbell curls is more structural than anything. I would eventually like to use ez bars again, hopefully after getting my forearms up to par I’ll be able to use them. For now DB’s are working fine.
[quote]browndisaster wrote:
Yeah I was wrong in thinking we have the same problem. I have carpal tunnel which has some pretty obvious fixes that I’m employing more. This isn’t the only problem, but to be honest maybe the pain I get from barbell curls is more structural than anything. I would eventually like to use ez bars again, hopefully after getting my forearms up to par I’ll be able to use them. For now DB’s are working fine.[/quote]
If you are referring to pain in the forearms when curling that goes away when the weight is set down, that is common and due to the bone’s elastic bending during a heavy movement. Over time, you should build enough bone density there for that not to occur. That happened to me for years before it subsided.