Post your superior body-part routine!

Discussion in 'Fitness & Nutrition' started by HardTech, Sep 14, 2002.

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  1. HardTech

    HardTech hungry

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    Post your exercises and routines for your body part that you feel is your best.

    I think my back is my best attribute, and I do:

    3 sets of pull-ups 8/6/6
    3 or 4 sets of lat-pulldowns (going all the way down to mid-chest) 10/8/8/8
    3 sets of iso-linear high-rows 8/8/8
    4 sets of cable rows 8/8/8/8

    what is yours?
     
    Last edited: Sep 14, 2002
  2. Fatghost28

    Fatghost28 Guest

    I think my shoulders are my best:


    DB seated Shoulder press 4 sets
    Upright rows 3 sets
    lateral raise 2 sets
    rear delt flyes 2 sets
     
  3. Fatghost28

    Fatghost28 Guest

    Ceaze, do you use 5x5 for everything?
     
  4. SmOkEnDaBuDa

    SmOkEnDaBuDa Guest

    How come nobody put down how much weight they use?

    Mine might have to be my Arms, but only 1 exercise (60Lbs Curls) i know thats not much but i can only bench 125.
     
  5. MikeMurder

    MikeMurder Guest

    put down your reps too....

    I'm gonna steal Fatty's shoulder routine :bigthumb:
     
  6. risin

    risin Guest

  7. Filmboy44

    Filmboy44 Guest

    Back:

    2 sets of weighted chins (60-80lbs)
    3 setsBent-over-rows - 275
    or t-bar 4-5 plates depending on the day
    2 sets close grip rows - 220 on the pins

    Biceps

    2 sets seated DB curls: 70-75's
    2 setspreacher curls: 140
    3 sets of laydown curls: 40-45db's.
    1 set of 21's 22lbs db's.
     
  8. Fatghost28

    Fatghost28 Guest

    Reps for my shoulder routine:

    Shoulder Press: 8/8/6/3
    Upright rows: 12/9/6
    lateral raise: 12/12
    rear delt flye: 10/8
     
  9. MikeMurder

    MikeMurder Guest

    :OP: Restatement: "also give your reps along with your routine...."
     
  10. terse

    terse New Member

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    probably my chest.

    3 sets of BB bench. (185-195lbs)
    3 sets of incline DB press. (55-60lbs)
    3 sets of cable flys. (60lbs)
    3 sets of weighted dips (25lbs)
     
  11. 93ex

    93ex New Member

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    probably my triceps

    cable pushdowns 8 sets of 8
    dips 30
    cross face 3/8
    behind the head press 3/8
    kickbaks 3/8

    cant remeber weights on all of em, but its prolly the best developed part of my body :wtc:
     
  12. tstrandh

    tstrandh New Member

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    I'll say my biceps have grown the most.

    4 Sets (last set I drop 10lbs twice) - Preacher Curl
    4 Sets (" " 5lbs each DB) - DB Curls
    4 Sets (each set I rep till failure, then negative 4 times) - Bicep Curl Machine
    3 Sets - Straight bar Cable Curls

    Just did back/bis last night; bis are fucking torn...good shit!
     
  13. totaly

    totaly Guest

    Traps:

    BB Shrugs - 4 sets of 8
    - 225lbs
    - 275lbs
    - 315lbs
    - 315lbs

    DB Shrugs - 4 sets of 8
    - 80lbs
    - 85lbs
    - 90lbs
    - 95lba

    Cabled Upright row 4 sets of 8
    - 150lbs
    - 180lbs
    - 200lbs
    - 200lbs
     
  14. Simple

    Simple Sexy Beatch

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    hey fatghost my current shoulder routine is

    1set shoulder press, 1 set arnold press, 1 set shoulder press
    3 sets upright rows
    3 sets rear delt flies

    is it worth it to do lateral raises too?
     
  15. transistor

    transistor Well-Known Member

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    lats.

    pullups 30/20/10/5/5/5/5

    heh
     
  16. HardTech

    HardTech hungry

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    lateral raises are great. I think you should do more shoulder presses, though. Shit.. I think I need to do more shoulder presses too.

    :eek:
     
  17. Diablo3305

    Diablo3305 Guest


    30 pullups on your first set....are you doing wide grip or underhand grip?
     
  18. transistor

    transistor Well-Known Member

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    its widegrip

    yea.. it seems like overkill but it gets my muscles pumped.. and the following sets seem a lot harder.

    my lats are my favorite bodypart, they like exploded this summer..
     
  19. Fatghost28

    Fatghost28 Guest

    Me too. I'm not doing as much isolation and separation anymore either.
     
  20. transistor

    transistor Well-Known Member

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    well, it is actually making them bigger, but i guess if i want to get a lot bigger i will tie weights to me or something
     
  21. totaly

    totaly Guest

    Explain
     
  22. Fatghost28

    Fatghost28 Guest


    A lot of convincing research shows that the best strength gains are made when training is more frequent, like every 2 or 3 days.

    Louis Simmons and Co. swear by alternating heavy max effort days and lighter dynamic power days. This is supported by some research that shows the best way to help muscles recover is not to give them complete rest (ie inactivity) but to give them active rest, to get blood into the muscle but not so heavy it stresses the muscle.

    Full body workouts generate the largest increases in growth hormone and testosterone.


    I haven't seen anything really convincing that says for best hypertrophic results (gaining mass) that you should hit full body at least twice a week, but if strength is your goal, higher frequency, higher intensity, lower volume, compound movements are key. You should also rotate your max effort exercises every 3 weeks as well (or else your CNS adapts to the effort and you won't make the same gains).

    In general though, strength and mass are positively correlated: as strength increases, mass increases. As mass increases, strength increases.

    The strength of muscle tissue is based on its cross sectional area. All adult human muscle tissue is created equal. However, muscle is not the only factor in determining strength levels. Neuromuscular coordination, strength of connector tissue, joints, bones, and the stature (which determines the distance travelled on a lift) all come into play.

    So while strength and mass are positively correllated, it's not a +1.00...I dunno off hand what the correllation is, but I think I remember seeing it at about a +.60 something, which is pretty strongly correllated.
     
  23. <Mark>

    <Mark> A flute without holes, is not a flute. A donut wit

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    Location:
    On the course.
    Biceps ( every thing is in sets of 12 10 8 10 unless noted )
    Standing curls
    Preacher curls
    Hammer curls
    Concentration curls
    Triceps
    Overhead press
    Kickbacks
    Cable pushdowns with the straight bar
    Cable pushdowns with the W shaped bar
    Reverse grip pushdowns- 3 sets 12 10 8
     
  24. totaly

    totaly Guest

    hmm, thats intersesting. Goes against the norm. But i'm up for anything new.
     
  25. SmOkEnDaBuDa

    SmOkEnDaBuDa Guest

    I did 100lb deadlifts yesterday 4 reps.

    Does the pyramid or power training work? do you use low weight that add more with less reps?
     
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