ExRx.net

Exercise Prescription on the Net
It is currently Fri Apr 18, 2014 10:44 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 44 posts ]  Go to page 1, 2, 3  Next
Author Message
PostPosted: Thu Feb 09, 2012 5:49 pm 
Offline
Rookie
Rookie

Joined: Sat Jun 11, 2011 5:12 am
Posts: 35
Hey guys.

I currently do this routine on back & biceps day with a friend:

Lat pulldowns (to activate biceps and for lats obvs)
Seated curls
Seated row
Preacher curl (lever)
Wide barbell curls
Reverse Curls
Underarm narrow pull-up (single set as many as we can)

Now comes the problem..potentially:
We do 3 SETS of 6 REPS for all of them!! (Apart from the pull-ups.) You're looking at over 18 sets. I have become aware that that is too many sets..but I would stress that we only do biceps ONCE a week.

Would this be a better routine?:

Lat pulldowns/Pull-ups
Seated curls
Seated row
Wide barbell curls
Reverse Curls (single set as many as we can)

All @ 2 sets of 8 reps each? I know it's still a weird set-up (I know a lot of you won't like the idea of 2 sets each) but I like to do lots of different exercises to hit the biceps from all angles. I would stress that again, we would only do this once a week.

Any ideas, suggestions?
Really appreciate it, guys.


Top
 Profile  
 
PostPosted: Thu Feb 09, 2012 5:57 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4281
chin ups/pull downs
dumbell row
rear delt fly
barbell curls

3 sets of 8 - 12 for each of them, and do the routine TWICE a week. Trust me on this


Top
 Profile  
 
PostPosted: Fri Feb 10, 2012 3:06 am 
Offline
Site Admin
Site Admin
User avatar

Joined: Tue Jun 06, 2006 11:40 am
Posts: 3967
robertscott wrote:
chin ups/pull downs
dumbell row
rear delt fly
barbell curls

3 sets of 8 - 12 for each of them, and do the routine TWICE a week. Trust me on this


That looks like a good pull routine to me. That would be my advice as well.


Top
 Profile  
 
PostPosted: Fri Feb 10, 2012 3:17 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7489
Location: Kudjip, Papua New Guinea
I'm always suspicious when I see the same rep-set scheme for every of many exercises. Why would your needs, and the demands of the exercises be so similar for them all?

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Fri Feb 10, 2012 4:38 am 
Offline
Rookie
Rookie

Joined: Sat Jun 11, 2011 5:12 am
Posts: 35
Jungledoc wrote:
I'm always suspicious when I see the same rep-set scheme for every of many exercises. Why would your needs, and the demands of the exercises be so similar for them all?



Cheers, guys. Jungledoc, why would they differ? If you look above the routine suggested has uniform 3 sets on each stipulated?


Top
 Profile  
 
PostPosted: Fri Feb 10, 2012 7:47 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7489
Location: Kudjip, Papua New Guinea
They would differ, because the exercises themselves differ, the needs of each person are different and different for different parts of your body. Don't just cookie-cutter every exercise.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Fri Feb 10, 2012 8:03 am 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Wed Sep 14, 2011 1:40 pm
Posts: 1115
Location: Lapland, Finland
I think the you should emphasize the difference between main exercises and assisting/accesory exercises. That should atleast have some sort of difference in rep/set scheme. In example some bigger moves are usually more sets, but less, or same in reps. Or higher intensity in many cases. Then the isolating or assisting muscle workout comes next. Some with high rep and set scheme, some exercise you only need to do two or three short or long sets if that. Mainly because it's just isolation, and you have worked that muscle already in your workout.

_________________
Physical Preparedness Coach
Co-Owner of UniFit Oy.


Top
 Profile  
 
PostPosted: Fri Feb 10, 2012 8:34 am 
Offline
Rookie
Rookie

Joined: Sat Jun 11, 2011 5:12 am
Posts: 35
Cool. So basically 12 sets is good for back/biceps days. Cheers for all your help, guys.


Top
 Profile  
 
PostPosted: Fri Feb 10, 2012 8:39 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7489
Location: Kudjip, Papua New Guinea
Well, no. Nobody said that, but sure, if that's what you want to do, break a leg.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Fri Feb 10, 2012 11:16 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4281
Neurosis, it's not so much that 12 sets is recommended, just that there happens to be 4 exercises.

Those 4 exercises will hit every part of your back, there's no need for anything else. 3 sets per exercise is fairly standard for beginner bodybuilder type routines. You can increase the number of sets to 5 per exercise but it's not really necessary. If you do decide to increase the number of sets for an exercise, make it either the pull ups or rows. You do NOT need more than 3 sets for your biceps.

And yeah, keep the reps between 8 and 12 for ALL of the exercises. Back and biceps love sets of 8 to 12.


Top
 Profile  
 
PostPosted: Fri Feb 10, 2012 2:51 pm 
Offline
Rookie
Rookie

Joined: Sat Jun 11, 2011 5:12 am
Posts: 35
Okay, cool. I get ya'. Cheers.


Top
 Profile  
 
PostPosted: Fri Feb 10, 2012 3:17 pm 
Offline
Junior Member
Junior Member
User avatar

Joined: Sat Jan 28, 2012 5:25 pm
Posts: 232
Location: Toronto
What's the goal of this routine, and what are your overall fitness goals?

_________________
don't you know there ain't no devil
that's just god when he's drunk


Top
 Profile  
 
PostPosted: Sat Feb 11, 2012 5:47 am 
Offline
Rookie
Rookie

Joined: Sat Jun 11, 2011 5:12 am
Posts: 35
Well, I guess it was to pack on mass to start, I'm more in the ecto region, although now I'm up to 77KG and I'm 5'10' that may not be true anymore. I mostly spend my time doing squats and deadlift.

I'm in my 30's, so when I take on too many calories it goes to my belly :frown: so I don't eat loads of calories.


Top
 Profile  
 
PostPosted: Sat Feb 11, 2012 7:08 am 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Wed Sep 14, 2011 1:40 pm
Posts: 1115
Location: Lapland, Finland
Neurosis wrote:
Well, I guess it was to pack on mass to start, I'm more in the ecto region, although now I'm up to 77KG and I'm 5'10' that may not be true anymore. I mostly spend my time doing squats and deadlift.

I'm in my 30's, so when I take on too many calories it goes to my belly :frown: so I don't eat loads of calories.

If you try to gain mass, you need calories. It all comes down to what calories to consume more. Not all eating habits with high calorie goes to belly the same way. 30's ain't even a bad age to gain muscle mass.

How experienced are you by the way? That can affect to the effiency of the program. If you are just starting out, then bodybuilder routine might not be the best option for mass gains. I think that strength is the foundation to hyperthrophy.

_________________
Physical Preparedness Coach
Co-Owner of UniFit Oy.


Top
 Profile  
 
PostPosted: Sun Feb 12, 2012 6:57 am 
Offline
Rookie
Rookie

Joined: Sat Jun 11, 2011 5:12 am
Posts: 35
I see. I think. So..it's about what kind of calories or where I get them :scratch:

Would you suggest heavy weight and low reps?


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 44 posts ]  Go to page 1, 2, 3  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Google [Bot] and 3 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group