05-23-2013, 10:42 AM | #827 |
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That's about the same as me. You can definitely see them at 10%, at 8% that are pronounced but I haven't been below 10% in 3-4 yrs.
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05-23-2013, 10:56 AM | #828 | |
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Change your workout. From looking at the above your workout looks like you are trying to build a big chest...not a big bench. Me personally, I don't have a chest and legs day. I have a bench and a squat day. Drop the negatives....you are training your body to be slower which is counterproductive for moving heavy weight. You need to devote workouts to getting faster and maximally stronger. Doing sets of countless reps does neither of these...or I should say doesn't optimize the results you could have. If you are ever in ATL pm me and we will hit the gym.
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05-23-2013, 11:56 AM | #829 | |
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05-23-2013, 12:01 PM | #830 |
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I do one set of warmup at lighter weight, 10-12 reps, then 3 work sets of 6-8 reps with the maximum I can get through 3 work sets with. If the 2nd set feels light, I'll add 10lbs for the 3rd, then the following week I'll start with that added 10lbs on work set 1 and start over.
Here's my routine for those that care. Tues - Chest/Biceps Thurs - Shoulder/Back Sat - Legs/Triceps This routine insures each muscle gets maximum attention. I see some guys do chest and triceps on the same day, which is counter productive since you're already working tris when you do chest. Same with Back and bis. I always do this routine, but every 90 days I change up the actual exercises in the routine to keep my body moving. For example, this 90 days I'm doing barbell bench routines for chest. Starting in July I'll go to Hammer Strength machines. I don't do any ab work as that just makes you wider at the waist, not more defined and I want to maintain a nice V shape from back to waist. To get a 6 pack it's all in lowering body fat. My goals are strictly size/definition based. I could honestly care less about strength but strength does come from lifting no matter what. My .02 cents. |
05-23-2013, 12:11 PM | #831 | |
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Using this routine where are you exerting maximal effort? And where are you getting faster? The 2 key components for lifting a max weight for 1 rep: One is being able to push with a maximal effort for a certain amount of time. And two is training your body to lift any and all weights faster.
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05-23-2013, 12:17 PM | #832 | |
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My workouts are: Monday..devoted cardio day, abs, low back... Tues...Speed bench, triceps, shoulders, abs, cardio Wed AM...15 mins of resistance band exercises for triceps and shoulders...some pushups... Wed PM....Speed squat, back, biceps, calves, abs, cardio Thurs AM...15 mins of resistance band exercises for hams, back, biceps Thurs PM...Devoted cardio day, abs low back Friday....max bench, tris, shoulders, abs cardio Saturday...max squat, back, biceps, calves, abs, cardio Sunday rest....
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05-23-2013, 12:37 PM | #833 | |
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I rarely do any cardio at all. Sometimes my girlfriend will want me to go jog with her, but I try to avoid it at all possible. |
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05-23-2013, 12:38 PM | #834 | ||
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There are much more advanced systems. I posted a while back a 4 day split, day 1 upper. day 2 lower for strength, day 3 off, day 4 upper, day 5 lower hypertrophy this is also very productive for me but you're forgetting something, I'm 58 and have had some serious injuries so a 3 day split as I mentioned allows for more recovery time and believe me, I need it. It seems as I get older recovery time is the issue, if I do legs at max effort, two days later I can hardly walk lol. |
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05-23-2013, 12:45 PM | #835 |
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So I'm going on vacation at the end f my cut. Next week June 2nd will be my first day of a week long vacay. Any suggestions on how not to get fat while drinking a shit ton? I know it's counter productive but I just need the vacay and it's a bunch of friends so it's already planned drink fest.
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05-23-2013, 12:49 PM | #836 | |
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Drink LOTS of water. |
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05-23-2013, 12:51 PM | #837 |
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05-23-2013, 12:57 PM | #838 |
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Someone was breaking the rules this weekend...
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05-23-2013, 01:04 PM | #839 | |
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05-23-2013, 01:21 PM | #840 |
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I'm thinking lots of Advil at night, and workouts each day in the mornings. Fml it's gonna suck. Good news is I have a full kitchen so I will be cooking, ( to SAVE MONEY; and eat right.) about all I have going for me
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