legs rests, my first language is french. On a french site i read more specifics rests.I did not note them down it was pretty much common sense longer for compounds squats, leg press, a bit shorter for isolations leg extensions, curls all within the numbers we were suggested. I also read the A B C replaced by monday, wednesday and friday so it is allways possible some pass down information with their personal changes.
when to ad a few pounds Bradley is clear but i understand when beginning some like clear guidelines so to be confident like said previously by someone else we can intensify by shortening rest time so starting with maximum rest time cutting to minimum rest time is like going from minimum reps suggested to the max reps suggested. Then adding a few pounds, returning to max rest repeat could be a way.
[quote]sicklifting wrote:
I have a question regarding progressive overload with this training philosophy. I get that you have to choose your 20-25RM and then bang 6 sets of 12 reps with 1ā-45" rest in between. But there is no rep range in this routine, so do we have to make up our own ? Like, say, go with 12-15 and only increase weight when 6 sets of 15 reps with minimal rest (45") are validated (without reaching failure, ofc) ? Because TBH I donāt feel ok increasing weight if the only factor I can play with is rest between setsā¦ Hope it is clear.[/quote]
See my previous post re timed rests and using time/weight as dual factor. Eg rest 60 secs between sets. Each workout reduce time between sets by 5 secs til you get down to 30 secs. Provided you can still perform required sets/reps, increase weight and increase rest periods back up to 60 secs.
Otherwise, get hold of some fractional plates and inch the weight up 1/4 Kg at a time.
Holy Quad Pump Batman!! I donātā think they even completely deflated from Monday, and back at it again. It was mos def easier to cut down the rest periods the second time around.
I tried it yesterday with shoulders : A. BTN press 6 sets and I reached failure, it seems like I chose a weight slightly too heavy - B. Seated laterals 61213lbs those were just fine, not too difficult when the sixth set came so I guess Iāll cut the RIS next time - C. Alternate front raises 61213lbs, idem.
Did it again today with glutes/hammies : A. Hip thrust 610145lbs pump was really great, but the weight was again a little too high so I struggled for the two last sets, but the difficulty was way less pronounced than with the BTN press I did yesterday - B. Romanian Deadlift 61083lbs without any trouble, I should have added 5 pounds.
For both training I used 1ā rest between sets.
I think Iām gonna do as Brad and Gazz sugested; I donāt see myself sticking to a weight for many weeks as Iām still in the very beginning of my bodybuilding journey and, thus, not strong at all; hence my last post.
Off topic : congratulations Brad for your achievements !
Off for the arms workout to finish the first ccyle of the split. My quad and hamstring doms have left me completely crippled! not sure how iām going to manage the next quad session.
Not a good idea to do military presses with near to failure weight then proceed to behind the neck presses after. Iāll go with the BTN presses first next time since they require more focus on form at least for me. I also did the side lying delt raises on a bench. Felt like a good lift, particularly the minor stretch at the bottom but Iāll have to a few more rounds before I can be sure of their value.
What do you guys do for triceps? My elbows donāt take extension-based lifts well. I did french presses first but had to switch to PJR pullovers because of my elbows. The second tricep exercise was pushdown which are ok for me so far.
@ L-Dee
Hi, for triceps i use a pulley pulldown with the rope. I like pulleys a lot it allows me to ad a 2.5 pound plate/disc (a good old screwdriver brought from home is sometimes usefull to keep it from falling) so i can select letās say 60, 62.5, 65, 67.5 pounds . . .
I also use a machine, between the seat adjustment and pinning the weight i can precisely select a ROM that is friendly to my elbows (same weight selection potential as pulleys).
R&G
[quote]BHappy wrote:
@ L-Dee
Hi, for triceps i use a pulley pulldown with the rope. I like pulleys a lot it allows me to ad a 2.5 pound plate/disc (a good hold screwdriver brought from home is sometimes usefull to keep it from falling) so i can select letās say 60, 62.5, 65, 67.5 pounds . . .
I also use a machine, between the seat adjustment and pinning the weight i can precisely select a ROM that is friendly to my elbows (same weight selection potential as pulleys).
R&G[/quote]
Iāve had the best results from floor presses but I donāt want to start tweaking this routine that much yet (all the āmuscle splashā you know)
Not a good idea to do military presses with near to failure weight then proceed to behind the neck presses after. Iāll go with the BTN presses first next time since they require more focus on form at least for me. I also did the side lying delt raises on a bench. Felt like a good lift, particularly the minor stretch at the bottom but Iāll have to a few more rounds before I can be sure of their value.
What do you guys do for triceps? My elbows donāt take extension-based lifts well. I did french presses first but had to switch to PJR pullovers because of my elbows. The second tricep exercise was pushdown which are ok for me so far.[/quote]
I have tendinitis in my triceps, so I understand trying to work around pain.
For triceps here, I feel great with Pushdowns, andā¦ yes, Dumbbell Kickbacks! If you do them like a piston, the pump is awesome!
Not a good idea to do military presses with near to failure weight then proceed to behind the neck presses after. Iāll go with the BTN presses first next time since they require more focus on form at least for me. I also did the side lying delt raises on a bench. Felt like a good lift, particularly the minor stretch at the bottom but Iāll have to a few more rounds before I can be sure of their value.
What do you guys do for triceps? My elbows donāt take extension-based lifts well. I did french presses first but had to switch to PJR pullovers because of my elbows. The second tricep exercise was pushdown which are ok for me so far.[/quote]
I have tendinitis in my triceps, so I understand trying to work around pain.
For triceps here, I feel great with Pushdowns, andā¦ yes, Dumbbell Kickbacks! If you do them like a piston, the pump is awesome!
[/quote]
Wow kickbacks! They havenāt even crossed my mind in a looong time. Maybe worth consideringā¦
Not a good idea to do military presses with near to failure weight then proceed to behind the neck presses after. Iāll go with the BTN presses first next time since they require more focus on form at least for me. I also did the side lying delt raises on a bench. Felt like a good lift, particularly the minor stretch at the bottom but Iāll have to a few more rounds before I can be sure of their value.
What do you guys do for triceps? My elbows donāt take extension-based lifts well. I did french presses first but had to switch to PJR pullovers because of my elbows. The second tricep exercise was pushdown which are ok for me so far.[/quote]
I have tendinitis in my triceps, so I understand trying to work around pain.
For triceps here, I feel great with Pushdowns, andā¦ yes, Dumbbell Kickbacks! If you do them like a piston, the pump is awesome!
[/quote]
John Meadows had a kickback variation that I remember trying a good while back and liking:
Pronated kickbacks. I just donāt like some basic exercises, triceps kickbacks being one of them. In this variation, turn your hand over so that your palm is facing the floor. Now bend down to about 90 degrees (like a regular kickback), and forcefully kick the weight up while flexing your triceps. Youāll get a tremendous contraction in the stubborn long/inner head and medial head of the triceps.
Regarding the pump, whatās your take on achieving full stretch during, say, lat pulldowns? Also, what about pausing in the contracted position at the bottom?
[quote]knokkelezoute73 wrote:
Regarding the pump, whatās your take on achieving full stretch during, say, lat pulldowns? Also, what about pausing in the contracted position at the bottom?[/quote]
My takeā¦ Iāve found that it works best for me when I keep moving like a smooth-moving piston - not stopping at the top or bottom. Keeping the tension on it helps me focus best, keep the MMC, and get the pump in there faster.
Funny thing I noticed thoughā¦ when Iām done my session and sit down at rest for a few minutes just to chill a bit before my shower, it seems the pump really reaches its peak at that time.
Almost as if the constant contracting during the lifting keeps some blood out of the muscle, but floods into it when at rest for 10 minutes or so.
Shoulder tendonitis, has been my shoulder problem since last jan. 25th, well that is my best guest.
The pain is not terrible i would rate it 0, 1, 2 or 3 on a scale of 1 to 10. Last february an unlucky slow bike fall forced me to total gym brake for 4 weeks it was my other wrist. I hoped it would benefit my shoulder but since it is on off since i give it brakes. Just eating or taking a shower can be painfull like stretching hands up in the air. Other times my guess is sleeping on it is problematic.
It is probable i just started a crazy work cycle that will keep me away from gym about 6 weeks so complete rest is an easy choice. I try to avoid foods that generate inflammation.
Any and all suggestion are more than welcome.
If that is not enough i will finish with a 2 or 3 weeks water fast to start fresh.