Overall that was my favorite till I started doing DL
....
nah just playing...
Don't know whether its cause im 6'4 or cause im just bein a ({}) but i struggle with them 2 big timeI mean i still do it, but i hate them bastards
still...feels good sometimes when your legs are smoked
i felt this way back when i first started working outOriginally Posted by DAYTONA 5000
People want to get healthy
Usually how long do you guys feel the soreness after an intense exercise? I can still feel
some aches in my biceps and back from saturday.
Superpump is great....Tastes like Kool Aid.
nobody likes squats bestdudes just say that $%#+ to sound hardcore
I actually like doing squats best, I just have to feel kind of 100% on that day, but it's the main thing that's helped me actually bringmy legs up, and I thought that would never happen. I think it's because it was such a challenge and I just worked through it. Upper body strength alwayscame a little easier to me.
YuraS718, here's a pretty basic 4-day split:
Workout 1:
Bench Press 1x15 warmup, 2x15, Incline Press 2x15, Pushups 2 sets until you can't do anymore, then do girl pushups until you can't do anymore.
Barbell Squat 1x15 warmup, then 2x15. Quad Extension 2x15, Leg Curl 2x15
Barbell Deadlift 1x15 warmup, 2x15. Pullups or Lat Pulldowns 2x10-12
Workout 2:
Overhead press (dumbbell or barbell) 1x15 warmup, 2x12-15. Upright rows 2x15
Tricep cable pressdowns 2x20, 1x15. Bench Dips 3x20
Barbell curls 2x20, 1x10. Dumbbell Preacher curls, 2x15 per side.
Rest 1-2 days, then repeat. This is really basic, but once you've practiced the exercises and feel comfortable with the movements, you can try to reallypush yourself with the weight as long as you keep your form correct. Look up each exercise on bodybuilding.com for a video demonstration so you can see theright form. On the deadlift, keep your chest and shoulders up and bring your butt down. There's a few variations of the deadlift, so don't do astiff-leg or romanian deadlift just yet, that's a leg exercise. After like 2-3 weeks of this, you can start splitting up your workouts by bodypart and do2 bodyparts per workout and a few more exercises and sets for each.
no, and you're not working the same muscles back to back. You're targeting big muscles one workout and smaller ones the next workout. What I listed above is a good way for a beginner to get started and get the most important core lifts practiced and then they can move on from there. Workout one is chest, back, legs. Workout 2 is shoulders, biceps, triceps.
This. Back and leg day are the only days where I'm sweating by the end of the first few sets. I love it though.
PanaRicanRetro wrote:
That's because he's not working the muscles to failure, he's practicing the movements and by keeping it high-rep and increasing the frequency he does it at, he's developing the right neuromuscular connection and the right movement pattern so he can branch his workouts from there. If he's starting out with the deadlift, the warmup set should be just with the bar, and then small increments of weight added to it. It is an unusual split, but he'd only be doing it for 2-3 weeks and then he can go into a chest/tricep, back/bicep, Legs/Shoulder day or whatever split works best for him.
Thats one long first sentence. yikes
Its not high frequency if its done twice a week, and 2-3 weeks is a very long period of time to get accustomed to the movement patterns.
It only takes a few workouts for the CNS to adapt to the stressors placed on it. The muscular system will adapt before 8 workouts.
Im all for being cautious and slow, but that might be a tad bit reserved.
