Posted: 4/22/2004 5:50:21 AM EDT
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It still feels strange to call it exercise. Still PT to me, even though it is lifting and not running. I'll list by areas targetted, since I haven't yet figured out what you call the exercises. Monday/Thursday: Biceps (about to add triceps), forearms, hand strength Tuesday/Friday: Quads, Hamstrings, Calves Wednesday/Saturday: Situps (just started). I also am going to add pushups soon. Would it be better for them to go in group one or group three? (I'll add running sometime.) |
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Chest (pushups) should be worked with triceps, Back with biceps. Do the larger muscle (chest/back) first, then work the smaller one (tricep/bicep). The reason: Triceps help the chest. If you exhaust your triceps before doing the chest work, you won't be able to work to chest failure. If you're not working to failure, I suppose it's less of a concern. Scott |
I haven't been going to muscle failure because I wanted to recruit the whole muscle to work before I started really pushing it. I'll see how far I can go tonight.
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Unless I'm missing something, it looks like you are not training chest, back, or shoulders...? Bicep/tricep isolation exercises are really not even neccessary for most people, and may, in fact, be counter productive(overtraining). Think compound exercises. You need to concentrate on Bench, pullups, and squats. Everything else is icing... |
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I don't care for the bi's after back, tri's after chest routine either b/c I feel you get a pretty good arm workout w/ the chest/back exercises and you can't lift arms as hard as you need to afterwards. TRy this: M- Chest/Back W- Legs Th -Shoulders/Arms T, F, S, S- Off/cardio |
Right now I have only been using dumbells, ankle weights and a pair of weighted finglerless gloves, which restricts me to certain ways to train. I'm a really skinny guy, and I haven't even trained into muscle soreness territory yet, so I probably am not overtraining. I do have free access to a weightroom with a fairly comprehensive setup, so I don't have to worry about spending $500 to get the setup which would do what you recommended. |
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Oh boy.... Biceps are a small, vanity musle that has little value other than looking nice. Like, I said, stick to compound movements that work lots of muscles at once. Bench, Pullups, Squats, etc... Your biceps will only grow relative to the rest of your body. Ditch the curls and do 3-4 sets of chin-ups, palms facing you, shoulder width. That way, you'll hit your back, posterior deltoids, and thrash your biceps. And, ABS twice/week is plenty. If you want good abs= get your bodyfat down to less than 12% and add weight to your CRUNCHES. Abs need progressive weight, not hundreds of reps, to grow......like any other muscle. |
I could not keep the barrel of a rifle still while I was shooting it offhand, and it was hard to keep good pressure between buttstock and shoulder. Obviously, this meant that I couldn't achieve accuracy unless I was shooting off the bench. Thefore, I started with the biceps, and started adding other groups quickly. I did some pushups last night in lieu of the original plan, and this morning my chest and back are moderately sore. I was surprised; not having done pushups in a while, I didn't think I'd find it so easy to keep my back straight and go through them as effortlessly as I did. Variation is good. ETA - I've been searching for a chinup bar. They are hard to find. |
Get two hooks used for hanging bicycles in the garage, like the J hook in this pack: www.lowes.com/lkn?action=truespectraProcessor&catalogid=STORAGE_HOOKS&prodname=079325770103# A couple feet of black pipe (gas pipe), and you're all set. Screw the hooks into rafters or joists, put the pipe up there and start doin pullups. hth Scott |
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DFeed my friend, you say your a skinny guy having problems holding your firearms steady?  .....Like MP906, I'd suggest BASIC strengething exercises.....SQUATING properly, BENCHING, BACK ...pull-ups/rowing, eventually working in dead lifts. Your bicept's would be working doing all these CORE exercises. Have fun!
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No is correct my friend  . Failure means little to nothing in terms of hypertrophy/strength. In fact, lifting to failure too much, like on every set, is a common beginner's mistake and causes extreme wear on the CNS, and the dreaded condition of "overtraining". Lifting progressively heavier weights is what you need. That's why I like to train my arms when they are fresh. Here's another split option that I like: M-Chest/biceps W- Legs/shoulders Th- Back/triceps T,F,S,S- Off |
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