[quote]captaincalvert wrote:
[quote]LoveSquatting wrote:
Try doing some arm work at home with bands/dbs/bbs/kbs - whatever you have in hand. Try a few sets every day and see how that works out.[/quote]
Thanks. I am contemplating a high frequency/ low volume approach. Doing lots of extra arm work on bench days in addition to other support and accessory exercises I need seems a bit over the top.[/quote]
There’s a few different ways I see that you can set it up. You could just throw in some curls after each workout.
Like was mentioned earlier, you can do some light biceps stuff everyday at home, but I’d start with maybe 3 days a week. Play it by ear.
Or you could do your back movements in such a way it hits the arms better. Cable rows, lat pull downs, and chin up variations are the back exercises that hit my bis the most personally. With these exercises, just choose a narrow underhand grip. This is the best method for me if I want to put on arm mass fast.
And depending on how fast you want bicep growth, you could do any combination of these. Just make sure you appropriately adjust volume for the rest of the workout.
And you might just find that building your biceps allows you to build more tension in your arm while pressing thus helping to stabilize the bar. And might help with shoulder health. The biceps do run into the shoulder. I have to curl at least once a week just for elbow health.
[quote]Fletch1986 wrote:
[quote]captaincalvert wrote:
[quote]LoveSquatting wrote:
Try doing some arm work at home with bands/dbs/bbs/kbs - whatever you have in hand. Try a few sets every day and see how that works out.[/quote]
Thanks. I am contemplating a high frequency/ low volume approach. Doing lots of extra arm work on bench days in addition to other support and accessory exercises I need seems a bit over the top.[/quote]
There’s a few different ways I see that you can set it up. You could just throw in some curls after each workout.
Like was mentioned earlier, you can do some light biceps stuff everyday at home, but I’d start with maybe 3 days a week. Play it by ear.
Or you could do your back movements in such a way it hits the arms better. Cable rows, lat pull downs, and chin up variations are the back exercises that hit my bis the most personally. With these exercises, just choose a narrow underhand grip. This is the best method for me if I want to put on arm mass fast.
And depending on how fast you want bicep growth, you could do any combination of these. Just make sure you appropriately adjust volume for the rest of the workout.
And you might just find that building your biceps allows you to build more tension in your arm while pressing thus helping to stabilize the bar. And might help with shoulder health. The biceps do run into the shoulder. I have to curl at least once a week just for elbow health. [/quote]
Thanks. I’m already doing a lot of narrow pulling. It doesn’t help much, so I think I’ll need some direct work. The question is really how much. I’m going to try one set of curls and one set of triceps presses with one rep left in the tank six days a week, and see how that goes.
One set won’t be enough imo. Try 3 sets/day every other day and increase accordingly.
A side question - I’m thinking of ordering those - http://www.ebay.com/itm/NEW-ENERMAX-Long-Shorts-Compression-BLACK-Size-L-Cycle-/130656131556?pt=US_Men_s_Athletic_Apparel&hash=item1e6bb659e4
Has anyone tried lifting in this kind of shorts ? Are they comfortable ? And most importantly, do they have any kind of jock protection, cause I don’t wanna look weird with my tool sticking out, lol.
Eat more. Best cure for small extremities.
[quote]LoveSquatting wrote:
One set won’t be enough imo. Try 3 sets/day every other day and increase accordingly.
A side question - I’m thinking of ordering those - http://www.ebay.com/itm/NEW-ENERMAX-Long-Shorts-Compression-BLACK-Size-L-Cycle-/130656131556?pt=US_Men_s_Athletic_Apparel&hash=item1e6bb659e4
Has anyone tried lifting in this kind of shorts ? Are they comfortable ? And most importantly, do they have any kind of jock protection, cause I don’t wanna look weird with my tool sticking out, lol.[/quote]
Compression shorts are meant to be worn UNDER your normal shorts. As far as jock protection, those ARE the jock protection. Just like a jock strap holds the goods up close to your body, compression shorts do the same thing.
Also, I don’t know if you noticed, but shipping on those is over $10. Unless you can order a bunch of them and save on shipping, you might wanna check out your local Wal-Mart for some. I don’t remember how much I paid for mine, but I’m pretty sure they were under the total price of those.
[quote]captaincalvert wrote:
Hi,
First off. Thanks for doing this, and thanks for the clarifications on the different phases. I have used the basic template without any periodization thus far and it has worked really well. I’m going to try to alternate between accumulation, intensification and deload from now on.
I have a question: I only recently joined a PL club, and am totally unexperienced with gear. Last week I decided it was time to buy a shirt. I’m thinking of gradually implementing gear to get used to one thing at a time, and a shirt seemed as a good a start as any. The problem is that the Norwegian vendor we use can’t seem to decide which size to give me. My chest measurement is out of proportion with my arms. I have 15 inch arms and a 45 inch chest. Long bicep tendons make it very hard for me to build big arms.
Still, I’m considering trying to build them bigger. I don’t really give a shit how my arms look, but if I can’t get a shirt without increasing their girth I guess I’ll have to come up with some sort of specialized arm routine. If I was doing BB training I wouldn’t have a problem making a good one, but I worry that too much attention to this might interfere with my real goals of increasing the big three. Any suggestions as to how I should go about organizing this within the confines of the conjugate method?[/quote]
I would order it to fit which ever part is bigger, then have the other part tailored to fit. So in your case I guess you would get it to fit your chest then have the arms tailored. I had to get my briefs fitted to my legs because when I buy briefs that fit my hips I can’t get them over my thighs.
o.O I’ve seen people lift in these ? Well not these, they were longer, but still 
Shipping is no problem, a friend’s dad works with e-bay every few weeks, I can order with them, without paying the shipping.
I am tihnking about doing pre-exhaust work after my max effort lift and before my first assitance lift. I am in the accumulation phase now and I figured this would be great to add on size. Should I do this on every workout or should I just start once or twice a week then gradually work into 4 times a week
[quote]Vladamir wrote:
I am tihnking about doing pre-exhaust work after my max effort lift and before my first assitance lift. I am in the accumulation phase now and I figured this would be great to add on size. Should I do this on every workout or should I just start once or twice a week then gradually work into 4 times a week [/quote]
Start slow. It may be an idea to try, but jumping into it full blown is probably not going to leave you capable of recovering from it. Personally I wouldn’t bother to do this as I don’t think most people’s CNS can handle it.
[quote]LoveSquatting wrote:
o.O I’ve seen people lift in these ? Well not these, they were longer, but still Shipping is no problem, a friend’s dad works with e-bay every few weeks, I can order with them, without paying the shipping.[/quote]
I’ve seen people lift in some pretty weird shit, but compression shorts aren’t meant to be worn on their own. You could, but damn you would get some weird looks.
You can get eBay items without shipping? Interesting…
Why on Earth would my high SSB box squat be less than my parallel SSB squat? The pause was pretty close to the same on both.
I did the high SSB box squat to work on my deadlift before someone tells me I shouldn’t squat high if I’m a raw lifter.
6-8in high SSB box squat: 270x4
Parallel SSB box squat: 280x5
[quote]LiquidMercury wrote:
[quote]Vladamir wrote:
I am tihnking about doing pre-exhaust work after my max effort lift and before my first assitance lift. I am in the accumulation phase now and I figured this would be great to add on size. Should I do this on every workout or should I just start once or twice a week then gradually work into 4 times a week [/quote]
Start slow. It may be an idea to try, but jumping into it full blown is probably not going to leave you capable of recovering from it. Personally I wouldn’t bother to do this as I don’t think most people’s CNS can handle it.[/quote]
And the pre-exhaust idea is just using an exercise to target a certain muscle group for high reps, than doing the large movements after that for a different stimulus?
Yes. For example what I did was 30 rep of db shoulder press. Then went to SOHP for 30 seconds of TUT.
[quote]Fletch1986 wrote:
Why on Earth would my high SSB box squat be less than my parallel SSB squat? The pause was pretty close to the same on both.
I did the high SSB box squat to work on my deadlift before someone tells me I shouldn’t squat high if I’m a raw lifter.
6-8in high SSB box squat: 270x4
Parallel SSB box squat: 280x5[/quote]
Not storing potential energy well in your hip flexors with the higher box possibly. Or you had a technical issue when you did your high box. Maybe you’re not used to the high box if you’re normally using a parallel one?
Can anyone suggest shoes that don’t slide on laminate ? Almost killed myself on the sumo, cause of the damn floor…
I’ve never had slip problems, even on as wide as flexibility allows box squats with my Merrell Trail Gloves. Kinda pricey, but you can wear those shoes for just about everything. 4-5mm vibram sole (ultra thin, comparable to sole thickness of vff treks). And they don’t have those annoying toes. For wearing for everything, they’ve held up pretty good for the 8 or so months I’ve had them.
anyone ever tried DE upper days with Floor presses?
so doing
bench 15 x 3
floor press 15 x 3
just asking cause floor pressing breaks up the motion. Or is it better to just pause the rep?
[quote]jacob-1310 wrote:
anyone ever tried DE upper days with Floor presses?
so doing
bench 15 x 3
floor press 15 x 3
just asking cause floor pressing breaks up the motion. Or is it better to just pause the rep?[/quote]
Never pause on DE bench days, or anything for that matter except competition prep. I tend to pause on my ME bench, but I know that Louie Simmons has the guys there touch and go everything as fast as possible unless told otherwise.
I did close grip floor press and my max is the same as my close grip bench press. Does that happen to anyone else? My only guess is pausing on the floor can effect the weigth even though there is shorter range of motion.