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RE: Arms - May 4 2008 13:32:18
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Keyboard Hero
Posts: 849
Joined: Nov. 18 2007
Status: offline
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quote:
ORIGINAL: Integra
A day on arms? Not necessary at 64kg.
when does it become necessary?
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RE: Arms - May 4 2008 13:36:39
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Integra
Posts: 7807
Joined: Sep. 23 2006
Status: offline
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quote:
ORIGINAL: Keyboard Hero
quote:
ORIGINAL: Integra
A day on arms? Not necessary at 64kg.
when does it become necessary?
Not at 64kg.
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RE: Arms - May 4 2008 15:03:11
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Lord Monkcheese
Posts: 3996
Joined: Feb. 24 2004
From: daarn sarf
Status: online
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quote:
ORIGINAL: Icemansoldier
quote:
ORIGINAL: Alucard
Thanks for the info so far, i'll be sure to change what i've been doing.
the rest of my routine is:
Chest
Decline Bench Press 3x8
Flat Bench Press 3x8
Inclined Bench Press 3x8
Flies 3x8
Too many sets for chest mate, do 12 max
He IS doing 12 sets.
No need for to flat incline and decline when benching either do decline and incline or do flat and incline, decline and flat are similar so no point doing them both, so ditch 1 of them then your fine 
Better still, do Barbell Bench Press and Dumbbell Chest Press (either flat, decline, incline but different for each) and include dips rather than 3 pressing exercises at different angles.
No need to do leg extensions if you are doing leg press which is similar to squating
If you're not squatting and you also remove the Leg Extension, that leaves you with only 3 sets of Leg Presses for the quads - not enough volume.
Add in squats if you have a squat rack, lose the unnecessary adductor & abductor machines, maybe add in Calf Raises with higher reps.
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RE: Arms - May 4 2008 18:42:31
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Mortimer
Posts: 665
Joined: May 16 2006
Status: offline
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This may sound run of the mill but have you ever considered switching to a soley compound routine? Something tried and tested for a beginner.
You may well find you make far better overall gains, and i mean in your arms as well, from such a routine...a full body or pull,push and legs split.
For some indirect work for the arms is better than hitting them directly.
Just another option and my two pennies worth.
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RE: Arms - May 4 2008 19:03:44
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Alucard
Posts: 77
Joined: Apr. 3 2008
Status: offline
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well i worry abit about benching with a barbell freely, as i dont hav a stopper, also i dnt really understand the whole push/pull days...
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RE: Arms - May 4 2008 20:37:28
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Icemansoldier
Posts: 1514
Joined: Aug. 9 2007
From: Northern Ireland, Londonderry
Status: offline
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quote:
ORIGINAL: Lord Monkcheese
quote:
ORIGINAL: Icemansoldier
quote:
ORIGINAL: Alucard
Thanks for the info so far, i'll be sure to change what i've been doing.
the rest of my routine is:
Chest
Decline Bench Press 3x8
Flat Bench Press 3x8
Inclined Bench Press 3x8
Flies 3x8
Too many sets for chest mate, do 12 max
He IS doing 12 sets.
No need for to flat incline and decline when benching either do decline and incline or do flat and incline, decline and flat are similar so no point doing them both, so ditch 1 of them then your fine
Better still, do Barbell Bench Press and Dumbbell Chest Press (either flat, decline, incline but different for each) and include dips rather than 3 pressing exercises at different angles.
No need to do leg extensions if you are doing leg press which is similar to squating
If you're not squatting and you also remove the Leg Extension, that leaves you with only 3 sets of Leg Presses for the quads - not enough volume.
Add in squats if you have a squat rack, lose the unnecessary adductor & abductor machines, maybe add in Calf Raises with higher reps.
yeah sorry lol
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RE: Arms - May 5 2008 13:17:51
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Mortimer
Posts: 665
Joined: May 16 2006
Status: offline
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quote:
ORIGINAL: Alucard
well i worry abit about benching with a barbell freely, as i dont hav a stopper, also i dnt really understand the whole push/pull days...
Pull/Push/legs is nice and simple mate. It basically just entails grouping excerises of a pushing or pulling nature for upper body together and legs on a seperate day..for example:
Mon: Pull
Deadlifts
Power Cleans or Rows
Chins
Weds: Push
B/B Bench
Military Press
Dips
Fri: Legs +Abs
Squats
SLDL
Weighted Crunches or Hanging Leg raises.
So you can see on the pull and push days the types of movement involve either a pulling motion, as in Mondays workout or a pushing motion as in Wednesdays workout. Hope that helps.
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