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can i drop the close-grips?

B

bharminder

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IML Gear Cream!
DAY ONE: MONDAY
bench press: 4 sets of 5 reps
dumbbell incline bench: 2 sets of 5 reps
dips: 3 sets of 6 reps
military press: 4 sets of 5 reps
close-grip bench: 3 sets of 5 reps

Maybe I can limit the close-grips to 2 sets. Also should i drop the inclines? If i do will my upper chest lag greatly or is that just a stupid myth? thanks
 
Yes you can drop the CG's if you want.

And the upper chest thing is a stupid myth.

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Complex problems have simple, easy to understand, wrong answers.
 
DAY ONE: MONDAY
bench press: 4 sets of 5 reps
dips: 3 sets of 6 reps
military press: 4 sets of 5 reps
close-grip bench: 2 sets of 5 reps
decline sit-ups: 3 sets of 6 reps

DAY TWO: TUESDAY
squats: 4 sets of 5 reps
extensions: 3 sets of 6 reps
calf raises: 4 sets of 8 reps.

DAY THREE: FRIDAY
dead lift: 4 sets of 5 reps
bent-over barbell rows: 6 sets of 5 reps (3 wide overhand, 3 close underhand)
shrugs: 2 sets of 12 reps
barbell curls: 3 sets of 5 reps
side bends: 3 sets of 6 reps.

hows that
 
I would switch the rows with chins, and I would switch monday and tuesday.

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Complex problems have simple, easy to understand, wrong answers.
 
Why would you switch monday and tuesday? The reason I am not sure about that one is because if i do deadlifts on friday I wont be 100% on monday

besides for that is it a good routine for strength?

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by bharminder on 07-09-2001 at 11:07 PM]</font>
 
To give the lower back some time to recover between squat and deadlift sessions.

It's decent, even better with my changes, of course
smile.gif


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Complex problems have simple, easy to understand, wrong answers.
 
To give the lower back some time to recover between squat and deadlift sessions.


If i deadlifted on friday my lower back would not be ready to squat on monday.

Are you talking about the row/chin thing...or that other routine that you posted a while ago for me that one that was too basic ?lol
 
Best to keep it basic, basic works.

Either way your lower back is getting fooked hard...personally I wouldn't do both squats and deads in the same week, but that's just me.

If you decide to keep doing both, then definately drop the rows for chins. Chins are a better lat exercise AND they take all the strain off the lower back. Chins kick ass, nuff said.

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Complex problems have simple, easy to understand, wrong answers.
 
Should i do each rep from a dead hang or go back up when my upper arms are parallel to the ground? and How many sets should I do?4? I think the routine is pretty basic..i do have a few iso's yeah, but only a couple


edit....your talking about the chinups where your palms are facing you right? some people think chinups are the same as pullups so i ask when someone say schinups...do i need to add pullups to my workout to or will chin ups work the lats better?

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by bharminder on 07-09-2001 at 11:30 PM]</font>
 
For hypertrophy iso's are great, for strength they suck.

Go down to a dead hang...3 sets are plently, as you learn to generate more intensity 2 sets will be enough...then maybe even one.

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Complex problems have simple, easy to understand, wrong answers.
 
IML Gear Cream!
Missed that little edit you slipped it...

Perform your chins with a slightly wider than shoulder width undergrip (supinated, or palms facing you). This position puts the biceps in their strongest position which will make them less of a weak link in the chin, so you will be able to give your lats additional stimulation instead of your biceps failing very prematurely.

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Complex problems have simple, easy to understand, wrong answers.
 
okay thanks...i dont wanna keep posting my routine cuz thats pointless i just dont wanna do something that im wasting my tim ewith
DAY ONE: MONDAY
bench press: 4 sets of 5 reps
dips: 3 sets of 6 reps
military press: 4 sets of 5 reps
close-grip bench: 3 sets of 5 reps
decline sit-ups: 3 sets of 6 reps

DAY TWO: TUESDAY
squats: 4 sets of 5 reps
extensions: 3 sets of 6 reps
calf raises: 4 sets of 8 reps.

DAY THREE: FRIDAY
dead lift: 4 sets of 5 reps
chin-ups: 3 sets of 5 reps
shrugs: 2 sets of 12 reps
barbell curls: 3 sets of 5 reps
side bends: 3 sets of 6 reps.
 
There ya go.

One thing - I would use less weight and more reps (10-15) on the leg ext's...they are a closed chain exercise so they are hard on the knees, especially when done with heavy weights.

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Complex problems have simple, easy to understand, wrong answers.

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by TheSupremeBeing on 07-09-2001 at 11:43 PM]</font>
 
The reason I do them is because i squat wide and deadlifting doesnt hit the quads well. Squats obviously my inner adductors(whatever its called) gets worked the most...but the rest of the quad doesnt..will i still gain any strength from 10-12 reps?

hey also should i do standing military press instead of seated? the standing up one could help me more for football..and one other thing...if your on the line on football and you push off the legs are the hams glutes quads all being used ?
 
Yes you will gain strength from 10-12 reps.

Squats work your entire quad, trust me.

I do seated presses, standing are better for overall strength...but I use them to train my shoulders, not to get strong.

Pushing off the line in football uses just about everything. You would want to concentrate on sport-specific training, like football drills and sh*t.

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Complex problems have simple, easy to understand, wrong answers.
 
Your rear delts should grow fine. You could throw in a couple sets of rear delt raises if ya want.

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Complex problems have simple, easy to understand, wrong answers.
 
Originally posted by bharminder:
okay thanks...i dont wanna keep posting my routine cuz thats pointless i just dont wanna do something that im wasting my tim ewith
DAY ONE: MONDAY
bench press: 4 sets of 5 reps
dips: 3 sets of 6 reps
military press: 4 sets of 5 reps
close-grip bench: 3 sets of 5 reps
decline sit-ups: 3 sets of 6 reps

DAY TWO: TUESDAY
squats: 4 sets of 5 reps
extensions: 3 sets of 6 reps
calf raises: 4 sets of 8 reps.

DAY THREE: FRIDAY
dead lift: 4 sets of 5 reps
chin-ups: 3 sets of 5 reps
shrugs: 2 sets of 12 reps
barbell curls: 3 sets of 5 reps
side bends: 3 sets of 6 reps.
Click to expand...

<FONT COLOR="Blue">Your routine looks fine to me</FONT c>

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Just another day in the gutter
 
They are nothing like chins...but yeah that's fine.

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Complex problems have simple, easy to understand, wrong answers.
 
IML Gear Cream!
the motion is somewhat similar, and they would both be the same grip, so i put hammer curls so a different grip would be used and maybe a different part of the muscle..lol
 
<FONT size="4">Barbell curl</FONT s>

Muscles Target
Biceps Brachii

synergists
Brachialis
Brachioradialis

Stabilizers
Deltoid, Anterior
Trapezius, Upper
Trapezius, Middle
Levator Scapulae

<FONT size="4">Chins</FONT s>

Muscles Target
Latissimus Dorsi

Synergists
Brachialis
Brachioradialis
Biceps Brachii
Teres Major
Deltoid, Posterior
Infraspinatus
Teres Minor
Rhomboids
Levator Scapulae
Trapezius, Middle
Trapezius, Lower
Pectoralis Minor

Dynamic Stabilizers
Triceps, Long Head

As you can see, they're not the same.
Also, I wouldn't sub Hammer curls for BB curls, hammer curls are good but if you're looking for some size, stick with the BB curls.

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Just another day in the gutter

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Scotty the Body on 07-10-2001 at 05:12 PM]</font>
 
Originally posted by TheSupremeBeing:
Hahaha...
Click to expand...

You laughin at me PUNK!!
hahahahah, you wouldn't be the first.


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Just another day in the gutter
 
Originally posted by TheSupremeBeing:

One thing - I would use less weight and more reps (10-15) on the leg ext's...they are a closed chain exercise so they are hard on the knees, especially when done with heavy weights.
Click to expand...

*** Leg extensions are a Open Chain Exercise.



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Exercise, my drug of choice
 
Thanks...open chain, closed chain, whateva...can't remember it all
wink.gif


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Complex problems have simple, easy to understand, wrong answers.
 
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