STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[jchambers]

I hate people like you. If someone is swole af it is because of steroids, not the hard work they put in.

btw JChambers do you even lift.

Truth

No I don't lift, I ride bicycles. If you knew anything about bicycling you would know that it doesn't automatically make you thick,solid, tight. It takes a lot of work and dedication on top of the bike riding.

 

[skyypilot]

Hey guys,

How much time should I be resting between sets?

 

[flutacris34]

Hey guys,

How much time should I be resting between sets?

Depends on goal. If you're going really heavy and for training power take as long as you need, but if you're going for hypertrophy around 1 or 2 minutes

 

[4one5]

I've always rested 30 sec. to maintain the intensity but might try doubling it next time to see if it makes a difference.

 

[cincoseisdos]

Todays workout

Spoiler: Warning: Spoiler!

One-Arm Dumbbell Row
4 sets of 9-11 reps
Rest-pause on final set

Wide-Grip Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Standing Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Straight-Arm Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Barbell Curl
4 sets of 9-11 reps
Rest-pause on final set

Incline Dumbbell Curl
3 sets of 9-11 reps
Rest-pause on final set

One-Arm High Cable Curls
3 sets of 9-11 reps
Rest-pause on final set

Hanging Leg Raise
3 sets of 15-19* reps
Rest-pause on final set

Weighted Crunches
3 sets of 15-19 reps
Rest-pause on final set

Dumbbell Side Bend
3 sets of 15-19 reps
Rest-pause on final set

Feeling teh sore, no time for DOMS on this program

 

[cincoseisdos]

Todays workout

Spoiler: Warning: Spoiler!

One-Arm Dumbbell Row
4 sets of 9-11 reps
Rest-pause on final set

Wide-Grip Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Standing Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Straight-Arm Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Barbell Curl
4 sets of 9-11 reps
Rest-pause on final set

Incline Dumbbell Curl
3 sets of 9-11 reps
Rest-pause on final set

One-Arm High Cable Curls
3 sets of 9-11 reps
Rest-pause on final set

Hanging Leg Raise
3 sets of 15-19* reps
Rest-pause on final set

Weighted Crunches
3 sets of 15-19 reps
Rest-pause on final set

Dumbbell Side Bend
3 sets of 15-19 reps
Rest-pause on final set

Feeling teh sore, no time for DOMS on this program

 

[cincoseisdos]

Slickdeals deal alert:

White flood, 100 servings $38
http://slickdeals.net/?sdtid=597062...controlled-labs/white-flood-100-servings.html

 

[jewbacca]

Todays workout

Spoiler: Warning: Spoiler!

One-Arm Dumbbell Row
4 sets of 9-11 reps
Rest-pause on final set

Wide-Grip Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Standing Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Straight-Arm Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Barbell Curl
4 sets of 9-11 reps
Rest-pause on final set

Incline Dumbbell Curl
3 sets of 9-11 reps
Rest-pause on final set

One-Arm High Cable Curls
3 sets of 9-11 reps
Rest-pause on final set

Hanging Leg Raise
3 sets of 15-19* reps
Rest-pause on final set

Weighted Crunches
3 sets of 15-19 reps
Rest-pause on final set

Dumbbell Side Bend
3 sets of 15-19 reps
Rest-pause on final set

Feeling teh sore, no time for DOMS on this program

That's a long list of exercises... How long did that take you?

 

[cincoseisdos]

Just under an hour, 59mins

 

[picasso swerve]

My workouts be taking 2+ hours. Dont eem care. 

 

[cincoseisdos]

Word

On this Shortcut To Size, i'm working at around an hour/80 minutes, i'm sometime upping my reps and sets, want to exhaust them muscle groups. My focus on this trainer is much more dialed in than on KG's

 

[951guero]

Been incorporating HITT into my workouts
been feeling a huge difference the past week

 

[Bert.]

what the hell are you guys doing for traps? mine get sore as hell but barely seeing growth.

im about to honestly just hit them 4 days a week, i dont even care

 

[ajiiiplatinum]

not motivated, everyone knows that angle is the best for looking like you have abs

judging from your arms/delts, youre flexing as hard as you can with your abs/obliques and that angle makes you look ripped

if you posted some beautiful goddesses then i would be motivated to say the least

Don't hate dude.

 

[ajiiiplatinum]

What's the best workout for growing this bad boy?
I am getting wider (front and middle deltoid heads) but want to look well proportioned on my entire deltoid.

 

[picasso swerve]

what the hell are you guys doing for traps? mine get sore as hell but barely seeing growth.

im about to honestly just hit them 4 days a week, i dont even care

In the wise words of CT Fletcher..."**** YO OVERTRAINING." 

I dont hit traps enough, I should do them 3 times a week too, dont eem care either.

For the rear delts, that rear fly, with dumbbell or machine and I believe upright rows hit them as well. It doesnt take a lot for that muscle to get absolutely destroyed in a workout.

 

[jecca650]

What's the best workout for growing this bad boy?
I am getting wider (front and middle deltoid heads) but want to look well proportioned on my entire deltoid.

face pulls

 

[ootherocoo]

I normally hit a body part once a week.  I want to switch doing a body part twice a week.  Does anybody do this?  Whats your routine?

Thanks NT

 

[stuntman mike]

face pulls are awesome.

 

[oneforall]

I normally hit a body part once a week.  I want to switch doing a body part twice a week.  Does anybody do this?  Whats your routine?

Thanks NT

I do kinda hybrid split. http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html kinda like this. Different exercises but still. Much better gains than training bodypart once a week.

 

[pianoman52]

my bike ride from the weekend. did the San Gabriel River Trail. The round trip was a little over 50 miles. i was DEAD TIRED and ate 1 whole pizza at dinner. lol

 

[Bert.]

I normally hit a body part once a week.  I want to switch doing a body part twice a week.  Does anybody do this?  Whats your routine?

Thanks NT

nothing wrong with hitting a muscle twice a week. i wanted to hit chest twice a week but im lazy

i do incorporate an arm day at the end of the week when i already have bi/back and chest/tri day

 

[ootherocoo]

I normally hit a body part once a week.  I want to switch doing a body part twice a week.  Does anybody do this?  Whats your routine?

Thanks NT

I do kinda hybrid split. http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html kinda like this. Different exercises but still. Much better gains than training bodypart once a week.

Good looks on the link....repped!!!

 

[bleed05]

what the hell are you guys doing for traps? mine get sore as hell but barely seeing growth.

im about to honestly just hit them 4 days a week, i dont even care

Power cleans/hang cleans, deadlifts, upright rows, DB/BB shrugs...I really think all those cleans in college made mines stand up

 

[Bert.]

been doing upright rows and shrugs like crazy but im just gonna do em everyday and see what happens

IDC