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  1. #1
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    Help Me Learn Please

    I am one month in and am feeling pretty good. I found that my biceps are coming back pretty fast even though its been a good 2 1/2 - 3 years since I have worked out seriously.

    Weight today 160.5 height 5" 8 1/2 inches 25 years old

    Note: Right now my workouts aren't going to be that impressive do to getting back and getting tired very quickly. My muscles aren't use to this. However I am looking for help this isn't necesseraly a guide to follow lol.

    I am still having some trouble with my workouts on how to put everything together.

    Tomorrow makes 1 month even of working out

    Thursday Heavy Chest, back, and abs. I haven't even touched anything above 185 since I have been back lifting so I am happy tonight lol.

    Flat Bench
    95 x 15 warm up
    135 x 10 warm up
    190 x 7 I thought I could only get it 4
    195 x 5
    200 x 5 the 200 marker lol, I couldn't even lift this once two weeks ago at all.
    205 x 3 and needed assistance on the 4th
    205 x 2 and needed assistance on the 3rd and 4th yeah I am dead here

    Incline dumbell press I haven't even done this exercise since I have been back at all.

    50 x 10 easy and new I should move up
    65 x 6
    65 x 6
    70 x 5

    Flat dumbell butterfly

    30 x 10
    35 x 10
    35 x 12


    I also murdered my back tonight, however the machines I used I have no clue what they are called lol. Shows how noob I am I guess lol.

    4 exercises 3 sets x 10 reps on each exercise. I thought it was a wise choice to start using machines instead of free weights until my back gets a little stronger its still pretty weak.


    Matt

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    Lousy idea using machines until you get stronger. You need to build up your stabilizers while the prime movers get strong!





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    Quote Originally Posted by Built View Post
    Lousy idea using machines until you get stronger. You need to build up your stabilizers while the prime movers get strong!
    You are very correct. I am going to just use a 2 free weights 1 machine ratio for now then. Maybe throw some weighted wide grip pullups if i can lol, dead lifts, and then some rows in there.

    Today is biceps, triceps, abs, and some traps. How many times per week should I do traps anyone know? I here 1-3, I have leared that working out a body part more times per week for me really works on smaller muscles. Should i do traps mon, wed, fri?

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    No wide grips, k? You want lat width, go narrow. You want rotator cuff strain, go wide.

    I'd ditch machines entirely, especially at first.

    If you do cleans and deads, you shouldn't need specific trap movements.





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    Quote Originally Posted by Built View Post
    No wide grips, k? You want lat width, go narrow. You want rotator cuff strain, go wide.

    I'd ditch machines entirely, especially at first.

    If you do cleans and deads, you shouldn't need specific trap movements.
    I see, well I guess I could try it that way then. I didn't do traps today. I will see if mine build up by doing the exercises you stated above.


    Todays Results for biceps and triceps

    standing dbc
    1 x 10 30 lbs
    1 x 12 30 lbs
    1 x 10 35 lbs

    Standing straight bar curl

    3 x 10 65 lbs

    Preacher Curls

    1 x 15 45 lbs outer grip
    1 x 15 55 lbs outer grip
    2 x 15 55 lbs inner grip


    Seated Triceps presses/machine I love this machine I can't sub it out yet

    2 x 10 170 lbs
    1 x 10 180 lbs


    V shape pully pull downs Are pullys ok since you still use stabilizer muscles

    1 x 10 62.5 lbs
    2 x 10 72.5 lbs


    Super setted standing cable curls with the v shape pully pull downs

    3 x 10 42.5


    Close grip bench

    2 x 10 95 lbs I was dead by this part of my workout so it was just to do them at failure
    1 x 10 105 lbs



    Ab workout

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    I barley feel sore at all from yesterdays workout. However I am still pretty sore from back day, thats a good sign I worked it out good. Today I am going to go to the gym to hit some legs.


    Matt

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    Why do you single out a day just for working arms? Thats a waste.

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    Quote Originally Posted by RasPlasch View Post
    Why do you single out a day just for working arms? Thats a waste.
    I am not really sure. I have just always assumed that is how it was suppose to be done. Since theres biceps tris and then I do abs also.

    What should I include in my arm day?

    Thanks for your response.

    Matt

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    Most of us probably don't regularly do "arm day".

    Arms get hit pretty good with pushing and pulling movements.





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    Quote Originally Posted by Built View Post
    Most of us probably don't regularly do "arm day".

    Arms get hit pretty good with pushing and pulling movements.


    I don't do any arm isolation work really.

    For biceps I do pullups and rows.
    For triceps I do bench press and then close grip benchpress. No need to single out a whole day for your arms.

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    I'll play devil's advocate here and say that on a bulk, you might do a little arm specialization if yours are lagging. But for most of us, training the heavy compounds will ensure even growth for your whole body.





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    Quote Originally Posted by Built View Post
    I'll play devil's advocate here and say that on a bulk, you might do a little arm specialization if yours are lagging. But for most of us, training the heavy compounds will ensure even growth for your whole body.


    True. And I will admit. I through some tricep isolation into my chest routine.

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    Quote Originally Posted by Built View Post
    I'll play devil's advocate here and say that on a bulk, you might do a little arm specialization if yours are lagging. But for most of us, training the heavy compounds will ensure even growth for your whole body.
    I have never heard of a workout that didn't include a arm day. I have seen several differnt workouts.

    chest/back or chest/tris/shoulders

    biceps/back

    leg/shoulders

    As of right now this is my workout.

    mon chest 10-12 reps/ back high reps abs calves

    tue biceps, tris,

    wed shoulders, legs, abs

    thur heavy chest day 2-5 reps 5 sets/ back 8,6,4,6,4,2 reps

    Fri biceps, tris, abs

    Sat heavy leg, shoulder, abs

    This is the exact workout I got pretty big with before however I added a few muscle groups as I advanced on in my workouts. Such as traps, because they looked smaller than everything else on my body. So when I was tring to build traps I would add them mon, wed, fri all heavy weights 10-12 reps.

    Stats before I quit working out.

    415 squat
    310 flat bench Not the best I know
    285 incline bench ok for me
    135 three reps standing against the wall flat bar curl

    Last weight recorded 171.9 in my journal from before.



    I am up for altering this in any way, because I hit a huge stopping point and my body stalled, I got very ripped and stopped bulking and thats not what I wanted to do.

    However I would only like to bulk to a point, I like to have definetion to my muscles, such as tris showing and the peaks of my biceps. I like to have a ripped inner chest. I also like for my quads to show.

    I don't like the bulky look with no definetion that just not me.


    Thanks for your responses.

    I am going to post some pics up tonight or tomorrow so you can see where i stand which isn't much at all lol.

    Matt

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    I've never done an "arm day".

    I published this split - no arm day: Got Built? ยป Baby Got Back





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    i only do arm days when i bulk, my arms lag quite a bit if i don't isolate them
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