new measurements…pt.2
The other day I took a look at a couple people’s profiles on here, that I aspire to look similar too one day. When there, I guaged their mesaurements, most of which I am assuming are flexed, compared to my own and thought all my goals are based on non-flexed measurements. So I took the average measurements of these four or five dudes to create my new "flexed goals," I’m, keeping this seperate because all my previous measurements are obviously non-flexed. Goals: Chest-46-7", Arms-18.5"(goodluck buddy), Waist-31", Forearms- 14.5, Shoulders- 53" These are much longer term goals, actually, I should probably call some of these dreams (Damn Arms never grow!!)
Back in the now time frame, school’s almost done for the semester, which is going to leave me a month or so to focus on growing, I’m pretty excited I can finally get back to a four or five day a week routine for a bit! I am debating if I want to do a one part a day routine or a split where I can get two arm workouts in a week on the monday and the friday, my arms are by far my most lagging bodypart but I’m worried they’ll end up over trained, by inadvertantly getting hit on chest and back days??!!!
any suggestions or comments would be great…..
-Jex
November 22, 2008 at 7:03 am
Sometimes volume isn’t the answer to a lagging body part.. training smarter usually is.. I used to like a 5 day split and seperate muscle groups so that every week there was a rotation (with the odd number of days:5) in which a different muscle group got hit twice one week, but then had 4 weeks without getting hit twice again.. recovery is just as important.. but sometimes just changing your exercises and principals used (such as rest-pause, drop sets, negatives and the like) will spark growth.. I got my wanting to train twice a week fix from this split but also had enough revovery time built in to avoid overtraining.. shake things up a bit and you should see some results..
Good luck with your new goals..
November 23, 2008 at 3:16 am
thanks for the advice! how did you do your split in this routine ,you would have to group at least 1 part with another?
I was thinking of adding one triple drop set to my arms exercises, if I stick to one part per week, and also probably super setting the other moves, would this lead to over training if done once a week>
November 27, 2008 at 9:18 am
Sorry i didn’t get back to you sooner.. yeah I did combine groups on certain days.. it’s what you like really, I don’t like Tri’s with chest, or Bi’s with back for instance.. so I did an arm day Bi/Tri, and a leg day, quads, hams, a chest day and back day.. and a shoulder day.. and sprinkled in calves, forearms, and abs.. throw in the drop sets for sure.. or if you want it spread out do 6 days like jj mentioned.. either way figure 1 week with a muscle group that repeats, then don’t start fresh the next week rotate the routine to pick up with the next muscle group so that it rotates on a weekly basis and every muscle group will have a chance of getting hit twice on a given week.. it takes a little note taking to jot down routines that will work to your liking, but it’s well worth it.. I used to worry about overtraining until I read a handful of reports where the majority of lifters actually undertrain because they are worried about overtraining.. pretty interesting.. listen to your body though that will tell you if you are lose to overtraining, otherwise, add in those drops and supersets.. also it’s proven that a week off is benificial every 12 -16 weeks or so.. Keep me posted and I’ll dig out my old books of routines if you have other questions..
November 27, 2008 at 9:26 am
Also on the arms.. have you ever tried 21’s.. these are a brutal way to end a routine.. for bi’s anyway really gets a good fatigue.. heavy dips I like for mass on the tri’s either the machine or weighted.. remember not to lean forward though as it brings the chest in..
Oh and I considered putting up flexed numbers but I figured I’d keep with the directions and do them flacid..lol later Jex
November 27, 2008 at 9:26 am
Also on the arms.. have you ever tried 21’s.. these are a brutal way to end a routine.. for bi’s anyway really gets a good fatigue.. heavy dips I like for mass on the tri’s either the machine or weighted.. remember not to lean forward though as it brings the chest in..
Oh and I considered putting up flexed numbers but I figured I’d keep with the directions and do them flacid..lol later Jex
November 27, 2008 at 9:27 am
Also on the arms.. have you ever tried 21’s.. these are a brutal way to end a routine.. for bi’s anyway really gets a good fatigue.. heavy dips I like for mass on the tri’s either the machine or weighted.. remember not to lean forward though as it brings the chest in..
Oh and I considered putting up flexed numbers but I figured I’d keep with the directions and do them flacid..lol later Jex
November 29, 2008 at 2:10 pm
Thanks (both) for your comments, I’ll be on x-mas break for about a month, (lots of time to rest) so I think I’m just going to do a five day/one part a day routine…Just try and kill every part each week. I’ve started to make a little progress on arms in the last week or two(like .2 of an inch)I’ll keep plugging away before starting to cut… what are these 21’s?
December 2, 2008 at 7:35 am
Sorry again, If I don’t get back to your page I never know if you’ve responded.. send me a PM or a comment I’ll get it much quicker.. yeah 21’s are great.. it’s an old school 3 part curl.. you can actually apply this to other exercises but it works great for biceps..
Sit in a bench and try to stay strict, I sometimes to it on a little incline to get a good stretch on the biceps heads..
chose a lighter weight at first to get a feel, start by doing 7 reps of the first half of the curl, bottom position up to half way or arms/elbows ar 90 degrees.. after 7 reps go right into 7 reps of the top half of the motion..90 degrees and up to the top of the curl and peak contraction.. then immediatly go into 7 full reps with full range of motion.. thus 21 total reps is once set.. these can be killer with the right weight.. and sometimes when things get tough with both arms at the same time, alternate arms to bang out a few more reps.. this I’d do as a finishing move as it really fatigues the biceps.. give it a try and let me know.. I love them and apply this strategy to other exercises too..