hotsauce3333’s BodyBlog

I’m having some great progress with my biceps…for once! haha. I think i’m gonna do all diff kinds of lifts and see what gets the best results. so far i’ve come up with a little list that i think are VERY effective……

drag curls w/dropsets 4×8-12

seated Incline side curls 4×10-12

run the rack at the end of ur biceps day. 1 or 2 sets, do a different movement when you switch weight. (i really like doing this bcuz you get to hit EVERY part of the bicep…ex: weight 1 hammers, weight 2 twist curl, weight 3 inside curl, weight 4 concentration curl……etc.) its great! i highly recommend them! i start with a weight i can do for 10, go down 5 pounds and then do another 10 with a diff style or bicep lift, go down 5 (or 10 if its too hard) and do a diff lift, etc. etc. until you can only do 5 reps, or until the weight is too light. no rest between weights.

I really think that dumbbells are much more effective for gaining muscle than barbells. it forces you to use your stabilizer muscles more and you can move the weight around more and make it however you want (skinny, wide, start wide end skinny, etc.) and it forces you to have both sides more even, bcuz you can’t help your one side with the other.

I have been using dumbbells way more on chest and have seen great results. I use barbells a little bit, but i think from now on i will stick to mostly dumbbells for chest…..results don’t lie! haha

yeah, so i started a new program, its listed on my main page, and i dont wanna type it again lol. but i’ve been seeing awesome results. my chest is getting much bigger, along with my shoulders and arms especially too. its a lot of fun also bcuz you get to switch it up every single week. so yeah, i’m lovin it.

i also found out that i have carpel tunnel, which sucks real bad. but it’s getting a little better, i can def feel it big time when i do biceps, or when i have to grip something real heavy, oh well……

hmmmm, so i’m on a cutting diet. i’m taking in between 1700-1800 cal’s a day. i now weigh about 148.5 lb’s i’m 5′6, 18 yrs old. i’m trying to up my protein intake, and lower my carbs for right now until i get my bf% down to 8% or so. I’m definitely seeing some results so far, lost some fat, veins are popping out more, more definition, all that good stuff.

BUT, my chest and tri’s are taking it hard. for the past few weeks my bench and tricep exercises have been way down. i have tried taking some time off, tried different methods, a de-loading week, going heavy, low vol, high vol, a bunch of stuff, but it still feels crappy. idk what it is, bcuz all of my other lifts are still going up, but my triceps always seem to be tired now. i havent changed my program drastically, so i dont think its that. the only time i changed it was to see if that would help. i’ve tried diff splits and everything, URG! lol. idk what it is, its so weird. every time i bench now, no matter how wide i go, my tri’s get burned out! and my close-grip bench went down. i dont feel like i lost strength, its just that when i go to do these exercises it feels so heavy all of a sudden, and its really annoying.

I’m still gaining muscle in my upper body all around, so its not like i lost muscle in my arms and chest, or shoulders or anything like that, bcuz i’m continuously getting bigger. idk, lets see how the rest of this week goes…….

anybody had this same thing happen? idk if its a CNS thing or what, but i figured that the week off would take care or that? idk, HELP!!!!

did chest and tri’s today. I think i’m gonna switch things back to body part splits, i can’t do chest and tri’s together anymore. by the time i’m done with chest, my tri’s are torched and i can hardly do any solid weight. I’m moving back to a program based around 12,10,8 with some slight tweaks, the flat bench is a little different, and involves a max set, so thats nice. its 5x a week, and it gets you pretty big. i’ve had a bunch of friends do it and they have all gained a lot of muscle and their benches soared. i’ll post it soon.

I’m trying out the rest-pause method today for flat bench, I’m doing the 5-4-3-2-1 method with 12 seconds rest between sets, and repeat this 2 times, and then continue with the rest of the program. Lets see how it goes…..