Do not do this. Always lift the weight explosively while focusing on the contraction. Don’t lift the weight slowly.
Do not count tempo. Just squeeze the muscle at the top and lower under control. I told you to squeeze it for 1sec in the past just to make sure you are actually using the muscle and not just dropping the weights.
Learn how to effectively flex and contract the side delts with dumbbells and get a pump with 8-12 reps. If you cannot even do this, your mmc is not developed. All the supersets and trisets you do will be useless. This is what we call junk volume.
Do not just chase the pump with volume. You also need to add weight or reps for isolations.
Scrap this.
Do this last.
I’m going to warn you again. If you try to just pump up the muscle instead of focusing on progression, you will not grow. Both delts and arms. This is exactly what happened to that guy who couldn’t get his arms to grow.
i nveer chase pump…i just conreol weight… … wrist curl i never did it so this one was hard for me… the i tried 10 lbs dumbell couldnt get 5 reps… so this is my weight…
sorry my arm looks amazing right now… i already passed that…[quote=“dt79, post:525, topic:216814”]
Scrap this.
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what u mean screap… and why[quote=“dt79, post:525, topic:216814”]
your mmc is not developed
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what is mmc
i kept front delt work for chest day… so dont ask why i diint do front delt
new questhion… is John Meadows good to follow hes advice?or like u said most of them r fake
u know… calling me noob hurts my feeling as a Nancy… 1st pp in the gym envy me for my arms… 2nd i can squat more then someone who been lifting 4 years around here…i m not a nooob…
john guy just t post simple ideas for muscle… i just learn [quote=“dt79, post:527, topic:216814”]
Dumb exercise and too much volume.
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volume okay ur right but dump…?im loading the muscle in lengthened position… LOL pbak logic
F…f…f…feelings? But you’re The Street Fighter, not a nansy pansy girly man![quote=“rymon511, post:528, topic:216814”]
1st pp in the gym envy me for my arms… 2nd i can squat more then someone who been lifting 4 years around here…i m not a nooob…
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Alright alright you’re not a noob. You’re just inexperienced.
The results you get from doing this will not even be noticeable. What’s worse is it takes the focus away from what’s important: PROGRESSION. Save the effort for recovery instead.
alrighty… then… im not that big i know… but i am getting good reuslts right now… and i like that…i learned that my legs ilkee voulme… and my body dosnt like carbs so much right now… lol im learning
[quote=“dt79, post:529, topic:216814”]
Alright alright you’re not a noob. You’re just inexperienced.
yep i like that word lol but im getting better…
now what does this mean … put u shoulder its tts socket
@dt79 SULTAN - YouTube
THAT MOVIE GIVE ME LOTS OF MOTIVIATHION
TODAY WORKOUT chest … aka boobs
warm 2 set shallow incline dumbell press 2 sets of 8 wth 10 kilo dubmell
work set 1>> 8 reps with 20 kilo
2>> 8 reps with 25 kilo dumbell
3>>6 hard reps no falire with 30 kilo
4>> finall set of 35 kilo dumbell 6 kllier reps… tried to squeeze shuolder down and chest up
flat dumbell press>> 4 set working
1>> 8 reps with 20 kilo
2>> 10 reps with 20 kilo
3 >>8 reps with 25 kilo was hard…
4 last final faiure set 30 kilo 5 reps falied to get 6 reps…
now got on the floor did dumbell floor press 3 sets of elbow at 45 dgfree dumbell press
set 1 and 2 10 reps 20 kilo dubmell pause down and at the suqeeze…
last set 8 reps 20 kiloAMAZING FEELING HARD SQUEEZE AND SAFE…omg that sounded nasty
now isolate work… pec dec 3 set of 15 no faliure… last set shoulder right hurted… alittle…
now the fun part… incline dumbell fliyes shoulder down chest squzze
set 1 10 kilo 10 reps…
set 2 12.5 kilo 10 reps throw dumbell hold the 10 kilo do another 10
set 3 12.5 kilo 10 reps… throw away… hold 10 kilo do 8 reps… throw hold the 5 kilo do 5 reps and then throw away and DONE CHEST
TRICEP WOROUT…
1 ARM RESERVE GRIP PUSH DOWN 3 sets of 12 no faliure sqeeze down…
then overhead cable rope triceb ext. 4 set of ramping 10 rep each… felt fire on my triceps…
last set was nos p kaulsike style… hold triceps in strtch posi… drop weight and work… then repaeat stretch and doorop untel n more weight there… did 4 drops
then skull cucher ez bar with 5 kilo felt heavy did 3 sets of 10 10 8 then push own with bar 3 set of 15… then leave
what u think MY PPL
U REALLY LIKe my workout…? dude in the movie he lifted a trunk… and did a fight with dolar… the guy who was kiling yori boyka in undusptied 3
now … u like nos set work? and do u like how i did chest aka boobiees?
the nos set kills my triceps … u know whats nos? i only push last set to dead point…
i wanna know some stuff…
is leg launge is human pattern like squat?
i wanna know how to balnce my body doing laung…
and i really wanna know how how to get my lat shornted… aka contract it… i enever feel any thing there…
i liked slaman since KICK… myra nam deviel LOL
Who gives a fuck lol. That’s mental masturbation at it’s finest.
I don’t know. I don’t lunge. [quote=“rymon511, post:539, topic:216814”]
i really wanna know how how to get my lat shornted… aka contract it… i enever feel any thing there…
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First, you need to KNOW WHICH PART OF YOUR BACK THE LATS ARE! Lol why do you think I went into detail about not confusing the teres major and the lats earlier in this thread. People always get this confused. Look at the anatomy chart above.
Second, you need to practice flexing them. Go read up on how to do a lat spread.
Third, when you do pulling exercises, the lats are target by pulling IN AN ARC. Like a pullover motion. That’s why you pull the bar down in a vertical path while you lean back during a pulldown and you row towards your lower abs during any type of row with free weights. And when you pull, pull with the elbows, not the hands.
u saw my rowing vids… i got the mothin right… lat spread… alrghty … whats after la spread that uwant me to learn…
well… my leg work has to be moe then squat … and if i am weak at laung then i need to get strong at it…
what do u do for ur legs…
Just learn to flex the lats correctly first. [quote=“rymon511, post:541, topic:216814”]
well… my leg work has to be moe then squat … and if i am weak at laung then i need to get strong at it…
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Of course you can. I’m just saying I don’t do them so I don’t know how to tell you how to do them correctly.[quote=“rymon511, post:541, topic:216814”]
what do u do for ur legs…
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Normal workout if I’m chasing numbers is:
Day 1: Low Bar Squats, High Bar Squats(normal reps or paused), Stiff legged Deadlifts
Day 2: Deadlifts, Leg Press, Leg Curls(This is just my deadlift day with added leg work)
Not chasing numbers:
Leg Day
Leg Curls, Leg Press, Smith Machine Squats with different stances, Stiff legged Deadlifts
Note: This is just an example. I do not do the same thing every week. BUT no matter which exercise I do, I remember the weight and reps done and try to increase them everytime I do the same exercise.
omg u smith machine squat… what should i call u now… tina ? LOL
i wanna learn to front squat… to be bad asdoing it…
the idea of when u lean farwrd bar drops will fix us bro… sorry i meant tina :P[quote=“dt79, post:542, topic:216814”]
Leg Curls
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i do these single leg then 2 legs… sqeeze tat top?
u do legs 2 times a week? u said day 1 day 2 …explaning needed…[quote=“dt79, post:542, topic:216814”]
Stiff legged Deadlifts
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whats diffrence tween thes and my rdl…? my rdl i try to hinge back and get back bareel to floor then reverse…
should tomrroow be bback day or leg day… as today was boobies day?
my idea is… i wanna replace back squat with front… wat u think dt? cuz i squat for quad muscle so this mght be good for change thanks for replying so much today… u id lots of rplying…
Keep your upper body as upright as possible. Squeeze your abs hard. Keep your weight on the heel and don’t let your knee go too far forward. Play with stepping forward or back, usually one will feel better.
For some leg annihilation you can just do bodyweight lunges (you’ll learn to balance that way) for a set of two of 100 (50 each leg).
