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- Jul 9, 2006
Originally Posted by PanaRicanRetro
Originally Posted by PlatinumFunk
I've got a couple of questions... I finally found a real gym with all the things my previous gym didn't have.
For triceps... is doing skull crushers AND close grip bench press really that bad? (I supplement these two with triceps kickbacks, is there a better detailing exercise?) both those exercises together is fine. I would start with close grip presses and eventually go heavy, like 8-10 reps on the last 2 sets. With the skullcrushers, stay 10-15 reps per set. Kickbacks are good, but I prefer overhead rope extensions and cable pressdowns for detail.
For chest... is incline, decline and flat bench press just fine (like doing all 3)? I vary between barbell and dumbbell. I'd alternate the decline press with dips every other workout, and do the dips with your elbows out a little and your feet behind you. Other than that, all 3 is ok, just choose one that you'll do for 4-5 working sets and just do 3 sets of the other two for now. Rotate them each week, so if this week you start with flat, next week start with incline, etc... and don't forget to add some dumbbell or cable flyes in there afterwards.
For back... I've been doing deadlifts, unilateral dumbbell rows and weighted pull ups. Am I set? Pretty much, but add bent rows, and then non-weighted pullups with a different grip at the end of that. Only do the dumbbell rows every other workout, and experiments with some other lifts, like v-bar rows, t-bar rows, etc...
For triceps... I've just been doing preacher curls, barbell curls (straight bar). I take it you mean biceps. Add dumbbell curls in there so you have to work each arm individually and every other workout, do them as hammer curls.
For legs... I've been doing leg press (hoping to switch these with squats if my doc approves it. I have scoliosis), and will be adding in lunges. I warm up with leg curls and extensions.
Would doing leg press and squats be frowned upon? No, it wouldn't be frowned upon, just see what your doc says, cause I have no idea how severe your scoliosis may be. You could also do Hex-Bar squats as an alternative or even front squats after the leg press, since it doesn't put the same direct pressure on your spine.
For shoulders... Arnold DB press, front and sides raises. Is this fine? I'd say start doing regular miltary presses and keep your chest arched up while doing them. Also, no need for front raises, since we use the front delts so much for shoulder presses and all the bench presses. If you have even a mild scoliosis, I have a feeling your shoulders are at least a little bit rounded forward, so you want to do more to work your rear delts and traps, like wide-grip upright rows, regular upright rows, and bent laterals. Shoulders is usually as simple as 4 sets of military presses and then 3 sets of each of the following: Upright rows, upright wide-grip rows, lateral dumbbell raises, bent laterals, shrugs (in your case, I'd suggest doing the shrugs with dumbbells). I would only do that every other week. On the off weeks, just do the presses, laterals, and bent laterals 3 sets each of 8-12 reps.
My breakdown is chest/tri, back/bi, shoulders/legs right now. I should be changign it shortly... what is most recommended?
I would try doing shoulders on their own day, or doing them with bi's and tri's and giving chest and back their own days. Legs need their own day most of the time if you want to push yourself on them enough to grow and get stronger.
Would something like:
Monday - Legs
Tuesday - Chest
Wednesday - Arms
Thursday - Legs
Friday - Back
Saturday - Arms
You would def. overtrain your arms with this split. I would just take Wednesday as a rest day and start the rotation with back on Thursday, then shoulders on Friday or something like that.
be good?
Woah. Thanks for all the advice. So you'd have me do: Monday - Legs Tuesday - Chest Wednesday - Rest Thursday - Back Friday - Arms Saturday - ShouldersSunday - Rest ??? Also as far as reps go, I've been doing a lot of reverse pyramid work lately. Starting with 6 at my heaviest weight, and moving up to 8then 10. What kind of exercises is this kind of scheme really beneficial with though? Compound??? I already do upright rows... I forgot to add those. ...thencould I start the rotation again? Like do