back/biceps or back/triceps?

firestorm · 01-25-2004, 07:19 PM

Quote:

Originally posted by derekisdman
Yeah, I wasn't doubting Gopros routine at all...I know a lot of people here use it and swear by it. I believe i'm going to give it a try here in a few weeks as well. Either way, now or then, you're still a beast fire!

Thanks big guy!!

sara · 01-25-2004, 10:59 PM

Quote:

Originally posted by CowPimp
What about legs?

I'm still waiting till next week for my X-rays on my toes, and if everything is back to normal.. I'll start to train my legs

sara · 01-25-2004, 11:02 PM

Quote:

Originally posted by firestorm
This is very nice but for every other workout or 3rd workout. I'd alternate the machine Bench presses and DB Bench press every other workout in the number 1 and number 2 postions and keeping the flies last. Every 3rd workout placing the bench press last for change is a pretty good idea and I do something similar myself exept my 3rd workout it's a drop set.

Are you saying that I should do either machine press or DB press on chest day? do I keep both flies workout last? (Incline flye and lever pec fly)?

firestorm · 01-25-2004, 11:58 PM

no dear just the order in which you do them. for example
week one DB bench press 3 x 6-8 Machine press 3x 6-8
Week 2 Incline Bench press (db or straight bar) DB Bench Press
Week 3 Machine Press Incline Bench press

I'm assuming that Machine press mirrors a flat bench movement? If so yes then do them on different days. It's like your doing flat bench 2 excercises in a row. If the machine presses are more similar to an Incline movement then just alternate their order every other week.

sara · 01-26-2004, 12:01 AM

sara · 01-26-2004, 12:07 AM

For the back workout, what's a T-Bar row?

firestorm · 01-26-2004, 12:08 AM

Sara, if you want to get a real good idea of a workout plan you can look at the gopro workout routine Power/RepRange/Shock. You can look at my Journal for most of my workouts since November 1st. It is located under the Compitition Journal section. If you'd like to look send me another ok and I'll give you the link.

firestorm · 01-26-2004, 12:10 AM

Quote:

Originally posted by sara
For the back workout, what's a T-Bar row?

T bar row is a straight bar with a handle at the top which makes the bar resemble the letter T. Your straddle the bar while standing on a platform and bend over grab the handles and pull towards your chest. I'll try to find a picture of it for you.

firestorm · 01-26-2004, 12:11 AM

http://members.core.com/~frank416/tbarrow.html

T-BAR ROWS this is one type there are other models without the bench.

firestorm · 01-26-2004, 12:13 AM

Ahhhhh here is a MUCH BETTER PICTURE OF THE T-BAR ROW BEING PERFORMED BY THE MAN.....Arnold.
http://tiger.towson.edu/users/blinz1/tbarrows.html

And one more picture Sara
http://members.aol.com/rascal999/tbar.htm

sara · 01-26-2004, 11:19 PM

Thanx for all the links firestorm! unfortunatlly my gym doesn't have the T-bar.. are there any other alternatives?

**Prince** · 01-26-2004, 11:29 PM

Quote:

Originally posted by firestorm
Ahhhhh here is a MUCH BETTER PICTURE OF THE T-BAR ROW BEING PERFORMED BY THE MAN.....Arnold.
http://tiger.towson.edu/users/blinz1/tbarrows.html

although I am not sure that I would recommend rounding your back the way Arnold is in that pic.

firestorm · 01-27-2004, 12:48 AM

I agree Prince but I was pointing out the equipment and I'm a fan of Arnie so I had to. I just had to post it.

firestorm · 01-27-2004, 12:51 AM

Quote:

Originally posted by sara
Thanx for all the links firestorm! unfortunatlly my gym doesn't have the T-bar.. are there any other alternatives?

Actually YES there is an alternative. You can actually buy an attachment that fits over the front end of an olympic bar and another piece that you slide the rear of the bar into. that keeps the bar on the ground. I actually have one which is how I perform the excercise. You can purchase the setup from http://www.fitnessfactory.com/catalog.cfm

BlueCorsair · 01-27-2004, 01:23 AM

A great three day split I use is

Day 1: Chest/Bicep
Day 2: off
Day 3: Legs/Shoulders
Day 4: off
Day 5: Back/Tricep (abs)
Day 6/7: off

Personally, I found that chest exercises depleted my tri's *too* much. Same with back/bicep work - perhaps this is simply because I'm an ectomorph with FAR too many "slow-twitch" muscle fibres. At any rate, I ended up having to do lighter weights, fewer reps, and fewer sets on chest/tricep back/bicep days, so I swapped the biceps and triceps around. Now I can work each at almost maximum potential each time.

**CowPimp** · 01-27-2004, 09:36 AM

Quote:

Originally posted by BlueCorsair
A great three day split I use is

Day 1: Chest/Bicep
Day 2: off
Day 3: Legs/Shoulders
Day 4: off
Day 5: Back/Tricep (abs)
Day 6/7: off

Personally, I found that chest exercises depleted my tri's *too* much. Same with back/bicep work - perhaps this is simply because I'm an ectomorph with FAR too many "slow-twitch" muscle fibres. At any rate, I ended up having to do lighter weights, fewer reps, and fewer sets on chest/tricep back/bicep days, so I swapped the biceps and triceps around. Now I can work each at almost maximum potential each time.

That is almost the same split I use. The only differences are: one, I do abs on all three days and two, day 3 and 5 are switched for my schedule. I really like the split a lot. This is the beginning of my 3rd week on that routine, and I have already seen gains in every single lift.

01-27-2004, 01:23 AM	#45
BlueCorsair The Blue Corsair Join Date: Sep 2003 Location: Vancouver, BC, Canada Posts: 292 Photos: 3	A great three day split I use is Day 1: Chest/Bicep Day 2: off Day 3: Legs/Shoulders Day 4: off Day 5: Back/Tricep (abs) Day 6/7: off Personally, I found that chest exercises depleted my tri's too much. Same with back/bicep work - perhaps this is simply because I'm an ectomorph with FAR too many "slow-twitch" muscle fibres. At any rate, I ended up having to do lighter weights, fewer reps, and fewer sets on chest/tricep back/bicep days, so I swapped the biceps and triceps around. Now I can work each at almost maximum potential each time.
	"Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company." - George Washington

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01-25-2004, 11:58 PM	#34
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	no dear just the order in which you do them. for example week one DB bench press 3 x 6-8 Machine press 3x 6-8 Week 2 Incline Bench press (db or straight bar) DB Bench Press Week 3 Machine Press Incline Bench press I'm assuming that Machine press mirrors a flat bench movement? If so yes then do them on different days. It's like your doing flat bench 2 excercises in a row. If the machine presses are more similar to an Incline movement then just alternate their order every other week.

01-26-2004, 12:01 AM	#35
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	ok

01-26-2004, 12:07 AM	#36
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	For the back workout, what's a T-Bar row?

01-26-2004, 12:08 AM	#37
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Sara, if you want to get a real good idea of a workout plan you can look at the gopro workout routine Power/RepRange/Shock. You can look at my Journal for most of my workouts since November 1st. It is located under the Compitition Journal section. If you'd like to look send me another ok and I'll give you the link.

01-26-2004, 12:11 AM	#39
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	http://members.core.com/~frank416/tbarrow.html T-BAR ROWS this is one type there are other models without the bench.

01-26-2004, 12:13 AM	#40
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Ahhhhh here is a MUCH BETTER PICTURE OF THE T-BAR ROW BEING PERFORMED BY THE MAN.....Arnold. http://tiger.towson.edu/users/blinz1/tbarrows.html And one more picture Sara http://members.aol.com/rascal999/tbar.htm

01-26-2004, 11:19 PM	#41
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Thanx for all the links firestorm! unfortunatlly my gym doesn't have the T-bar.. are there any other alternatives?

01-27-2004, 12:48 AM	#43
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	I agree Prince but I was pointing out the equipment and I'm a fan of Arnie so I had to. I just had to post it.