Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
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Post by Michael on Apr 27, 2018 10:52:12 GMT
Bruce I thought the same thing. The only positive result that I've seen is my arms seem more dense and more veiny. I'm not going to say the slow and negative stuff is a joke. But I will say waiting four days to workout is a drag and a chore.I know it's about recover but four days is a little to much. I've done all kind of splits and full body workouts. I heard some people on these forums saying this is the only way and best way to train. Now I've experimented with alot of differant things so I do know what works for me. Some may say I'm not doing this experiment right but I my eyes their wrong. This is where I feel everyone is differant and there is no best way to train for everyone. I do feel You and Whiffet are definetly on to something with training upper and lower body three days a week, atleast for me. Someone else may be differant. Although I do like a couple other splits. I'm not sure exactlly what I'm going to do. I do have one more experiment for arms I was thinking about doing before I decide what I want to do, more volume. One is a Gironda periodization of 10 weeks or Serge Nubret's pump training skinnyfattransformation.com/serge-nubret-pump-training/ I'll mostly try the arms part with Serge's routine and tone down other parts of the workout. I can handle volume because of my past training and my work. After all this I was thing of going back to Your arm routine for maybe the rest of the summer. But I'm not sure.
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Post by Bruce Tackett on Apr 27, 2018 14:02:04 GMT
ok. At least you're not saying, "I'm going to Disney World".
Well, as long as your enthusiasm is running high, and it sounds as though it is, then, by all means, go headlong into something else and see if you can keep those numbers climbing. I'll be just as enthusiastically following your progress!
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Apr 27, 2018 14:44:54 GMT
No Disney World for me, . I sit here writting this I feel my arms tired but tomorrow it will feel like I didn't do anything. Again someone will say I'm wrong and this is the next coming. But since trying it I know for myself. Why someone would want to feel tired for one day, maybe others are different, and then 3 or 4 days later feel nothing is beyond me. With your routine I felt like I could rip a bulls head off.
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Post by Bruce Tackett on Apr 27, 2018 15:26:01 GMT
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Post by Bruce Tackett on Apr 27, 2018 18:01:58 GMT
Jacko, you have a world of experience behind you. You could easily come up with a mega arm blasting routine. Use what works. Set up your own recovery requirements. Maybe there's a zinger or two from the Darden routine you could use. For my part, since I developed that arm routine, I have come up with better exercises, like the wall triceps exercise. I've also discovered that one arm dangling dumbbell curl I wrote about in a recent thread. I've also discovered that suspension biceps curl, curling up, over, and down, is a very effective biceps exercise, and I've incorporated all three of those exercises into my current routine. Maybe you don't have to superset every biceps and triceps exercise known to man. The routine I'm now doing utilizes four of each and it's adding size to my arms. The routine, itself, takes about 25 minutes. With the inclusion of forearm exercises, 35-40 minutes.
Well, you've got until Sunday to come up with something.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Apr 27, 2018 18:10:30 GMT
You're right Bruce. Just out of curiosity here's some questions for you. I know you go to failure but what's your take on reps? I feel they should be changed every once in a while, like 3 to 4 weeks. Oh I'm going to measure my arms today for the day after measurement to see, , if there's an after effect.
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Post by Bruce Tackett on Apr 27, 2018 18:32:42 GMT
I haven't changed reps. Maybe it's a good idea. Go light for awhile and then heavy for awhile. I don't know what effect that will ultimately have, but maybe it's worth a try. There's one criteria I use in determining how much resistance to use for each of my exercises - being able to do them in good form for at least the first five reps. I end up doing anywhere between 15 and 30 reps to failure for each exercise.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Apr 28, 2018 19:12:26 GMT
This is going to be my planned workout for the summer and maybe the fall. I need the 3 lower body days because I do some short runs from August until the end of November. So I'll see where this will take me. I will alternate upper body workout A & B.
Lower Body: Sun-Tues-Thurs 1) Leg Extensions self resistance 2x20 reps 2) Leg Curls self resistance 2x20 reps 3) Cable Squats 2x20 reps 4) Standing Calf Raises on floor with KB 2X20 REPS 5) Elliptical 20-30 minutes
All Upper Body Work with be done for two sets each exercise
Mon-Wed-Fri Upper Body Workout A: Chest & Back 1) Feet Elevated Push Ups superseted with Pull Ups 2) Cable Chest Fly superseted with Inverted Suspension Rows Shoulder Circuit: 3) DB Press 4) DB Side Lateral 5) DB Bent Lateral Arms: 6) DB Curls superseted with KB Tricep Overhead Extensions 7) DB Hammer Curls superseted with Double DB Kickbacks
Upper Body Workout B: Chest & Back 1) Dips superseted with Chin Ups 2) Cable Chest Fly superseted with One Arm Rows Shoulder Circuit: 3) Pike Push Ups 4) Cable Side Laterals 5) Cable Standing Rear Delt Row Arms: 6) Incline Cable Curls superseted with Overhead Cable Tricep Extensions 7) Cable Concentration Curls superseted with Underhand Cable Tricep Pulldowns
Notes:
I will do forearms and grip on upper body days. Also on upper body days I may add another bicep & tricep exercise if time permits. I haven't tested this workout yet so I don't know exactlly how long it will take. I do have an idea but I will see. Also I do self resistance for my neck at night on lower body days.
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Post by Bruce Tackett on Apr 29, 2018 20:52:41 GMT
Sounds good, jackie. When will you do workouts A & B?
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Apr 29, 2018 21:00:14 GMT
I just edited my post to make the Mon-Wed-Fri more visual. They will be alternated on differant days. Example: Mon-A, Wed-B, Fri-A then next week, Mon-B, Wed-A, Fri-B. So upper body will be three days a week but the workouts will be alternated.
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Post by Bruce Tackett on Apr 29, 2018 23:22:01 GMT
That will keep things more interesting!
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on May 4, 2018 10:02:43 GMT
These workouts are going really good. I made a couple of changes. The calisthenics are all done as straight sets with 60 seconds rest in between sets. Reason being is I want to get stronger at pull ups, chins and dips. When I did the Get Strong program I got really good at pull ups and this is how it was done.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Aug 18, 2018 22:47:13 GMT
Ok an early experiment this year. Usually I like the experiment in December-Febuary. I'm going to do a 30 day experiment with Texas Ranger. We're going to do Drew Baye's isometric protocol (30-30-30) that Silverlooks has had great success with. I'll start on 8-20-18. Here are my starting numbers and picture: 8-18-18: Weight: 165lbs Waist: 34 inches Arms: 14 1/4 inches 8-24-18: Weight 164lbs Waist: 34 inches Arms: 14 inches 8-31-18: Weight 165lbs Waist: 33 3/4 inches Arms: 13 3/4 inches 9-7-18: Weight 167lbs Waist: 33 3/4 inches Arms: 13 1/2 inches
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Deleted
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Post by Deleted on Aug 19, 2018 11:47:11 GMT
Ok an early experiment this year. Usually I like the experiment in December-Febuary. I'm going to do a 30 day experiment with Texas Ranger. We're going to do Drew Baye's isometric protocol (30-30-30) that Silverlooks has had great success with. I'll start on 8-20-18. Here are my starting numbers and picture: 8-18-18: Weight: 165lbs Waist: 34 inches Arms: 14 1/4 inches
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Deleted
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Post by Deleted on Aug 19, 2018 11:47:38 GMT
Looking lean n mean mate . Respect !!
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