Weightlifting/ Workout

[OrionStang]

Do it for a week. Take a full week off. Then when you resume your standard once a week arm day, your bi's should be stronger so you can use more weight and get bigger. DONT DO IT FOR MORE THAN A WEEK.

[shogen]

I attempted some light deads yesterday to test the bicep. Only 135 for 1 then 185 for 3. No pain or pulling in the arm, but i'm still going to work the deads back in very slowly.

Also wanted to post a chest workout from a couple years back. Its more for size and detail;

DB Flys on a low incline: 2 warmup sets then 2x12 moderate weight

Incline DB Press: 1 warmup set then 3x6 HEAVY

Cable Crossovers: 3x12 with a hard flex on each rep

Flat Bench DB Press: 3x6 HEAVY

Pullovers(DB or Machine) 2x10 getting a good stretch on each rep

Its Cutlers pre-contest chest work from his first Olympia title. IIRC, he called "stretch and fill" or some shit. You want a pump, here you go.

Try this Shogen. Chest should be good for a few days.

can we say HOLY SHYT!!! thanks for that Orion... I think Imma beat my chest badly...

[^_^ Gem132]

Do it for a week. Take a full week off. Then when you resume your standard once a week arm day, your bi's should be stronger so you can use more weight and get bigger. DONT DO IT FOR MORE THAN A WEEK.

awwww ok, would you suggest doing this with any other muscle parts to get stronger or just biceps ?

[OrionStang]

I assume you could do it for any isolated move. Maybe triceps with skull crushers or pressdowns, or shoulders doing lateral raises. For larger groups like chest and back it may be counter productive, too many assisting muscles get involved. But, you could always do chest or back twice a week if they're lagging(one or the other, not both).

Don't do it for more than one muscle group at a time.

[Superjay]

typically, with the large groups, it's completely counter productive to not let your body rest. MORE food MORE sleep and MORE time between workouts. If you have to go on a 9 or 10 day cycle then do it. If you stop getting next day tight and sore you need more rest, or a change up in routine. If it doesn't hurt you're not growing.

[^_^ Gem132]

typically, with the large groups, it's completely counter productive to not let your body rest. MORE food MORE sleep and MORE time between workouts. If you have to go on a 9 or 10 day cycle then do it. If you stop getting next day tight and sore you need more rest, or a change up in routine. If it doesn't hurt you're not growing.

i need to show my mum this, she thinks if im sore im not doing it right and im actually causing more bad than good, gone through that argument many times. <_< thanks for all the help guys, this is definatly one of my favorite threads on the site

[OrionStang]

Gotta get back in it. Haven't gone to the gym since Tuesday. Funny how motivated you get after a few days off.

[OrionStang]

Decided i'm gonna change things up. Going to more of a muscle building program, not so much pure strength. For chest i'll be using the bench program Giant4life is doing, with some added stuff. Gonna try to use the same template for leg day. It will be a 5 day split: Monday-Chest/Tri's, Tuesday-Legs, Wednesday-Off, Thursday-Heavy Chest/Shoulders, Friday-Back/Bi's. Weekends off.

Looking to drop fat and build muscle at the same time, so i'll be using a hybrid diet. Almost zero carbs before my workout (first 2 meals of the day). Then simple carbs post workout. Complex carbs for afternoon snack and dinner. And zero carb protien before bed.

[chevscalade209]

Powerlifting or bodybuilding on here, I personally love hitting up the gym. I dont compete or anything yet but i plan by 2011 to enter a couple bodybuilding comps.

What kinda supp's do you guys use? What kinda diet do you guys have? and What kinda of work out routine do yall follow

Me i use Gaspari Nutrition Super Pump 250 for my pre-workout, and for after work-out i use anabolic halo, And twice aday i use GNC's Whey protien to make me some chocolate shakes And then Also take an Animal Pak Morning and late afternoon, Gettin ready to start taking Lipo-Black to help shed some more fat, To get that lean tone look im goin for.

My diet im doin right now is the anabolic diet, I do 60% protien on calorie intake, 30% fat, and 10% carbs M-F averaging about 2200-2600 calories a day and then on the weekends i carb up and get ready for the next week, In the last year ive dropped 80lbs of fat, Gained about 20lb in lean mass and cut almost 14% off my b.f. off.

For my workouts I do a push/pull routine i work Chest and back one day, Shoulders and traps, Bi and tris, And finally legs on the fourth day then the fith day i do what ever i started the week off with.

Right now my stats are 6'4 230 and 16% B.F. 17" Bi' 14" forearms, 34" waist and 26" Thighs. Im working on 20+ Biceps with a 30" waist, and 16" Forearms. Also would like around a 50" chest .

Gotta work on my back some because its my weakest link right now but I have so many issues with my back its tough to get it goin well.

So what yall do?

lose the super pump i thought it was good then i tried c4 by cellucor

now thats some amazing stuff

[Superjay]

Decided i'm gonna change things up. Going to more of a muscle building program, not so much pure strength. For chest i'll be using the bench program Giant4life is doing, with some added stuff. Gonna try to use the same template for leg day. It will be a 5 day split: Monday-Chest/Tri's, Tuesday-Legs, Wednesday-Off, Thursday-Heavy Chest/Shoulders, Friday-Back/Bi's. Weekends off.

Looking to drop fat and build muscle at the same time, so i'll be using a hybrid diet. Almost zero carbs before my workout (first 2 meals of the day). Then simple carbs post workout. Complex carbs for afternoon snack and dinner. And zero carb protien before bed.

dude, dinner is going to suck...but that diet should work out well...