advice on some things
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advice on some things - 2/9/2008 5:13:08 PM
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ss396
Posts: 174
Joined: 12/17/2006
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ive always just stuck to the 3 sets 8-10 reps , 3-4 exercises , i never really incorporated things like drop sets , negatives , 21's , partial reps ,super sets ect , i was reading routines on boydbuilding.com and they said that these things mixed in with a routine would stimulate the muscle more however can sometimes make u over train or get injured.
my question is , im starting a new routine monday after taking this week off , now , lets say i do 4 exercises for my bi's , how many or these things would i wanna use , like , i wouldnt wanna superset two exercises and do partial on one and drop set on another would i? or would that be over training?
would it be wiser to just pick one or maybe even two of those techniques and imply them then maybe a week or two or three or 4 later hahaha switch it up , maybe apply them to other exercises for that muscle or use some of the other techniuqes?
also , as most people do , i work 2 muscle groups a day ... so bis and tris are now on the same day for me , could i use techniques like this for both , maybe like 2 techniques out of 4 exercises for each muscle.? or would that over train me?
also after doing stuff like this for awhile would i wanna stop and stick to a simple 3sets 8-10 reps for a few weeks to make sure i dont get injured? im trying to get my new routine ready to go for monday so i wanna get it straight.
and just one more thing i was wondering , some routines say ok like one called "monster biceps" will have u do like 6 exercises for the muscle , some are just one set some are two and some are 3 and 4 ... isnt that abit much if im doing tris too that day? or is that for people in like reallllly great shape or something , thanks
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RE: advice on some things - 2/11/2008 3:46:16 AM
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radbane
Posts: 70
Joined: 3/27/2007
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hey man, its really good to mix exercises up and routines most of the time. you mentioned that you do biceps and triceps on the same day. what precedes this workout day? do you do chest and back the day before.
you can try the routines that you have read about the biceps. but then again, some routines aren't meant for everybody. as for the injury and overtraining concern, you do have to get a feel of the workout. there is a big difference between overtraining and getting the most out of a training day.
4 exercises for biceps, for me, are a lot already. what i do for my biceps day is just do 3 exercises but incorporate the rest-pause technique. i do a specific set, (could be a last set on an exercise, correct me if i am wrong), breathe for a few times, then do a specific repitition of the same exercise. then rest a very little while, and do it again. works for me FOR NOW.hehehe.
(in reply to ss396)
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RE: advice on some things - 2/11/2008 11:10:34 AM
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ss396
Posts: 174
Joined: 12/17/2006
Status: offline
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ya , i ve been lifting for 9 months , plateaued.. and slowly progressed s o ive taken a week off and im making a major change in my routine starting today is my first day back .. im doing pretty much all new exercises that i havent done consistently for a change , really gunna give it my all , as i am dedicated and never miss a day at the gym , sometimes i only give it 75-85% . im planning on changing my routine after 4 weeks , re arraging some exercises , changing some and trying the 3 sets 15 reps for 2-3 weeks when i change , just to try and get some toning in. anyway i just didnt know if i was over doing it , i didnt know if i didnt get any stronger cuz ive pleatued or if i was over training , so , i dunno , if i was to superset 2 things for bis (example) then do a drop set , then a rest pause set , i just wanna make sure thats not toooooo much for the bis , or which ever muscle , i was thinking about using one of these techniques for every muscle group , llike a drop set in my chest routine , a rest pause for tris , superset in shoulders , forced rep in pretty much everything , partials in bis , u know , to be out of the ordinary since ive never done stuff like that , i need to gain some serious size here.
but routine was this
was - monday-chest and tris NOW- BACK AND CHEST
was-tuesday-legs and abs NOW - ABS
was wednesday - back and bis NOW - BIS AND TRIS
was- thursday off NOW ABS
was friday shoulders and abs - NOW LEGS AND SHOULDERS although legs alwasy exhausts me so i may just have a legs day so i dont burn out , and take weekends off.
i changed it up cuz i was told by also changing what muscles u work with what , itll shock the muscle from change , im hoping all goes well , wish me luck!
(in reply to radbane)
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RE: advice on some things - 2/12/2008 1:27:55 AM
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radbane
Posts: 70
Joined: 3/27/2007
Status: offline
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oh God, that combination you mentioned in the first paragraph is a killer. In my experience, I've rarely combined supersets,rest-pause and dropsets in one bodypart. that is a killer.
You are right when you say you should give it your all when you train. If you aren't mentally prepared before hitting the weights, then you are just wasting your day. A 100% or not at all. When I feel like i cant give my all, I just rest that day.
Size is what you're after, right? Well, just do a good routine and cange it up every once in a while. The key to size is, as you probably know already, is GREAT nutrition and proper rest.
I wish you luck in your quest to size up bro! keep me posted!
_____________________________
before:
age: 25
height: 5'9 1/2
weight: 215 lbs
bench: 270 lbs
squat: 380 lbs
current:
age: turning 26
height: 5'9 1/2
weight: 201 lbs.
bench: same
squats: 400 lbs.
currently finished: Nano vapor, lost 10% more body fat
(in reply to ss396)
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RE: advice on some things - 2/12/2008 1:21:39 PM
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master_m
Posts: 18
Joined: 1/20/2008
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Alright mate. Just had a look at your now routine and your monday looks to be a killer (back and chest together). I would reco that you put one of them with an ABS day. Just a thought. 
(in reply to radbane)
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