- 2,746
- 10
- Joined
- Jul 11, 2007
yeah bent over rows are great
Follow along with the video below to see how to install our site as a web app on your home screen.
Note: this_feature_currently_requires_accessing_site_using_safari
Originally Posted by ericescobar
Of course, I'm not trying to resemble Arnold circa the 70's, but I like what I got.
Well, this is me last year.
Took a quick iphone shot few days ago. Some days I feel I am more defined and some days I feel ugh.
I would do hundreds of crunches when I was younger. I need to relearn that habit.
I'm pretty happy with my strength, though I'll admit I think I hit a plateau.
Still, somedays my pump looks pretty nice.
Thank you. Upright rows will kill your shoulders over time.Originally Posted by Joseph Camel Jr
upright rows place way too much stress on your shoulders and are bound to cause damage in the long run. DO NOT do them. seriously.
"As you raise the bar off the floor up to chest level you are abducting the shoulder, which in and of itself is just fine. By maintaining a closed grip with palms (and thumbs) facing you, you have created internal shoulder rotation. As the bar is raised your shoulders are abducted and internally rotated, and that is a pinching combination.
Defenders of the Upright Row will report that they have been doing this exercise for months or years and have never injured themselves while doing it. It is important to understand that rotator cuff injuries are most often cumulative; they happen over time with repetition. As the soft tissue structures within the shoulder are pinched, they become chronically inflamed. Thus one can do a contraindicated exercise and not feel pain immediately afterward. Therefore it is sometimes difficult to associate the injury with the exercise that may have been the cause. That is why I recommend that you drop the Upright Row from your program."
Originally Posted by Joseph Camel Jr
yeah bent over rows are great
I have always done less reps more weight in regards to gaining muscle mass....You guys recommend that?
of course
Here's the thing with hypertrophy (Muscle mass growth)Originally Posted by kix4kix
I have always done less reps more weight in regards to gaining muscle mass....You guys recommend that?
Couldn't agree more.Originally Posted by Al Audi
K2theAblaM
eff that
[color= rgb(255, 0, 0)]as they say "you know your body better than anybody else"[/color]
my body gest bigger when i go heavy, ( I ) always push yourself to the limit when going for mass and up them calories
everybody got their own lil tricks, the body is smart though..........
The key to muscle gain is higher intensity, lower rest between sets, not super heavy weights.
again im just goin with my belief for myself........i wasnt saying eff that to the info you had
i def believe in "tricking" the muscles as i call it though, so i do as follows below though
in summary
Hypertrophy Training is specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to forcecellular changes that result in an overall increase in muscle.
again im just goin with my belief for myself........i wasnt saying eff that to the info you hadOriginally Posted by Al Audi
The key to muscle gain is higher intensity, lower rest between sets, not super heavy weights.
of courseOriginally Posted by Al Audi
Originally Posted by Joseph Camel Jr
yeah bent over rows are great
o word joe cam is too good for a team fitness sig
bout to sleep, im a get write out my routine tomorrow that i started, ill have before an after pics...guess at like 4 weeks
im doin a fat loss routine right now
I have always done less reps more weight in regards to gaining muscle mass....You guys recommend that?
mentally notedOriginally Posted by K2theAblaM
Here's the thing with hypertrophy (Muscle mass growth)Originally Posted by kix4kix
I have always done less reps more weight in regards to gaining muscle mass....You guys recommend that?
You're body is smart, and it'll learn to adapt to anything you put it through. When you work out, your muscle utilizes ATP (Adenosine TriPhosPhate for you non bio majors) as it's energy transport system. ATP is stored in your muscles. The bigger your muscles, the more ATP energy transport molecules you have to utilize. See where I'm going?
When you do a set, your expend a very large percent of your ATP storage, but it is regained through rest so you can continue with your next set 1-2 minutes later. The longer you rest, the more ATP gets recovered but you'll never get back to 100%, proven by the fact that you tire as your workout progresses despite rest between sets. I think 2 minutes wll restore 90% of ATP stores, and 1 minutes will restore like 50% or so, I'm not exactly sure but the point is the less you rest, the less ATP you recover.
The key to hypertrophy is to starve your muscles of ATP stores, forcing your body to make bigger tanks, ie muscles. This is done by less rest, at a set range of 8-10 at a moderately heavy weight (you should be able to finish 10 reps, but no more). Instead of taking 1 or 2 minutes between sets, give yourself only 30 seconds. Don't let your body recover it's ATP stores, and force them to grow. Throw in a few superset burnouts at the end with good form and contractions. I guaranty you'll be STARVING the next day if this is done correctly.
The key to muscle gain is higher intensity, lower rest between sets, not super heavy weights.
lol nah ill rep team fitness ill throw the sig on mañanaOriginally Posted by Joseph Camel Jr
of courseOriginally Posted by Al Audi
Originally Posted by Joseph Camel Jr
yeah bent over rows are great
o word joe cam is too good for a team fitness sig
bout to sleep, im a get write out my routine tomorrow that i started, ill have before an after pics...guess at like 4 weeks
im doin a fat loss routine right now
I have always done less reps more weight in regards to gaining muscle mass....You guys recommend that?
Originally Posted by K2theAblaM
Thank you. Upright rows will kill your shoulders over time.Originally Posted by Joseph Camel Jr
upright rows place way too much stress on your shoulders and are bound to cause damage in the long run. DO NOT do them. seriously.
"As you raise the bar off the floor up to chest level you are abducting the shoulder, which in and of itself is just fine. By maintaining a closed grip with palms (and thumbs) facing you, you have created internal shoulder rotation. As the bar is raised your shoulders are abducted and internally rotated, and that is a pinching combination.
Defenders of the Upright Row will report that they have been doing this exercise for months or years and have never injured themselves while doing it. It is important to understand that rotator cuff injuries are most often cumulative; they happen over time with repetition. As the soft tissue structures within the shoulder are pinched, they become chronically inflamed. Thus one can do a contraindicated exercise and not feel pain immediately afterward. Therefore it is sometimes difficult to associate the injury with the exercise that may have been the cause. That is why I recommend that you drop the Upright Row from your program."
So will DIPS. I've completely stopped dips because of this very same concept.
It's good that you at least know your limitations. There's nothing to be ashamed of. The worst thing you can do, is with little-to-noexperience, is to go in and try to throw around weights that are WAY too heavy. I see this quite often in the gym. What I would reccommend is talking to apersonal trainer (if your gym has them) and see what they suggest for a beginner program that suits what you are trying to do. Also, don't be afraid toask people working out for advice. I've been lifting for over 10 years, and I'll still ask questions about exercises, form, etc....there is no shamein doing that, and for the most part, people are more than willing to help.Originally Posted by CJ863
ok so im trying to get a grip on my health... im 6'2 155-160 (frail as hell ftl)... I've really only been
in the gym a few times and I could barely lift anything... what would you all recommend as far as some beginner workouts?
I would go before work. You just feel so much better when you do it early. It gives you energy for the entire day. Atleast for me.Originally Posted by FR3SH like UgHH
tryna get some opinions...
i work atleast 8-10 hrs a day (mon-fri)...
from like 8:30 am to 8:30 pm...
would it be better to wake up early b4 work and hit the gym up...or after work at like 9 pm??
Originally Posted by Elocin023
Originally Posted by FR3SH like UgHH
tryna get some opinions...
i work atleast 8-10 hrs a day (mon-fri)...
from like 8:30 am to 8:30 pm...
would it be better to wake up early b4 work and hit the gym up... I would go before work. You just feel so much better when you do it early. It gives you energy for the entire day. Atleast for me.
or after work at like 9 pm??
Same here. Also make sure you get a decent about of sleep, 7-8 hours per night. Yes even if that means less NT.Originally Posted by Elocin023
I would go before work. You just feel so much better when you do it early. It gives you energy for the entire day. Atleast for me.Originally Posted by FR3SH like UgHH
tryna get some opinions...
i work atleast 8-10 hrs a day (mon-fri)...
from like 8:30 am to 8:30 pm...
would it be better to wake up early b4 work and hit the gym up...or after work at like 9 pm??