new excersize rotation

ggbx

i decided to switch to a new rotation of lifts...basically get back to the basics, use some good power excersizes that will add mass with good form.

tricep:

close grip bench
skullcrushers
overhead extension
one arm push down
pushups

bicep:

hammer curl
reverse preachers
standing barbell
conventional dumbell
21s

back:

t bar row
chins
pulldowns

chest:

incline bench
flat bench
db press
db fly

legs:

squats (full range, not boxed)
deads (alternate between conventional & sumo)
leg extensions
lunges.

opinions?

bobblehead

are these different days? What about shoulders? do back and bi's, chest and tri's, shoulders, and legs.

ggbx

basically...its just the new rotation im shooting for

shoulders im keeping the same because it works

hammer raises
military press
db overhead press

iCe mAn

What are your goals? From the looks of things it looks like you want to have tremendous arms and a decent chest. WHERES ALL THE BACK EXCERCISES??? I want to see some deadlifts in there and at least one more movement. Either a cable row or a hammer machine. Its great that you want to have massive arms, but you want look half as massive if the rest of your body isnt as crazy as your arms. And one more thing, if thats the order your doing them, i dont like having hammer curls first. the stress the forearms alot and you get a less of a work out cause with the later moves your forearms are gonna give out before your biceps are shot. start out with heavy barbell curls you can do them on an EZ bar too if you like that better. Overall, i like the crazy volume for arms, but u need to have a little more volume in the other bodyparts, ESPECIALLY back, i think back responds best to very high volume, no matter how hard you work, ur back always still has a little something left. :tex:

iCe mAn

woops the deads are on leg day, either switch that to back day or add two more excercieses on back day.

stratus

I've always been of the opinion that you can't do squats and deadlifts in the same session, and expect to give it 100% for both exercises. If you squat first, you'll be tired for your deadlift, and vice versa. Stiff-leg deads you can do on leg day. I'd do deads for back - and keep it as far away from leg day as possible in terms of schedule.

ggbx

well you guys are right

my goal is to get them dubbbss hhaha i already got a decent back..its pretty thick but my arms are lagging so i want to slow down my back & maintain it and train my arms to catch up...id been training not wrong per se..just emphasizing the wrong thing (bicep crown & length) versus the RIGHT thing (tricep mass and brachii thickness)

my arms look great from the side...its just from the front thats the problem!

i like my new rotation a lot.. i hit my biceps/back today

bicep:

hammer curl - 3 sets 35lb 8 reps (i should really be doing more weight huh?)
reverse preachers - 2 sets 65lb 6 reps
standing barbell - 2 sets 40lbs 12 reps (straight bar, i'm going to try EZ next)
conventional dumbell - 2 sets 30 lb 6 reps
21s - 1 set 55lb 7/7/7

switch deads to back day..what a difference!

back:

t bar row 180 9 reps 1 set 8 reps 1 set 4 reps 1 set
chins - (wide grip) 8 2 sets
pulldowns - 100 12 reps 3 sets
deads - 275 6 reps 3 sets

stratus

If you do deads first, you'll be able to lift more and with better form, because you will not have exhausted some of the required muscles from the movement (which is pretty much all of them). Smart move that you did tbar and didn't stress your low back too much before deads though. Try deads first next time, warm up light, and once you are warmed up and adding weight, do sets of 2 as you continue. Keep slapping on the weight until you hit your max for a double (2 reps with strict form). Do it like this every other week (not every week) and your deadlift will explode. You should only deadlift heavy every OTHER week, otherwise your back will begin to hate you in short order. Do good mornings or something on the weeks between.

ggbx

yeah...

normally if i want to do deads first i can do 2 sets of 4 (350) and 1 set of 2(375) but then i find myself tired when i get to tbar/chins...sometimes i am so burned i cant even pull myself up!

i usually rotate deads out and back in on a schedule like this

monday: real light (nothing over 180)
friday: 300x8 350x4 375x2

then off for two weeks and they go up prettygood that way if i goodmorning in between. but i'll try 1 week dead 1 week GM.

believe it or not, after my pumps died down...i still kinda kept the "pump size" mayb emy body has been waiting for the change in routine??

iCe mAn

I like the changes, but I personally like to deads in the beginning of my work out. Ill do some stretching and a light set of pull downs or two just to get myself warms....than just go crazy with the deads....if u go hard enough ull be shot after your done with just the deads. Ull prolly think this is bad but it isnt, after i dead my back is spent...but i love it doing my other excercises because im just adding to the sorness im gonna have tomoorwo. There is nothing better than leaving the gym with your back totally tourched from your workout. Best of luck bro.

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	#1 (permalink)
ggbx New Member Join Date: Dec 2003 Location: Los Angeles Posts: 22 Rep Power: 0	new excersize rotation i decided to switch to a new rotation of lifts...basically get back to the basics, use some good power excersizes that will add mass with good form. tricep: close grip bench skullcrushers overhead extension one arm push down pushups bicep: hammer curl reverse preachers standing barbell conventional dumbell 21s back: t bar row chins pulldowns chest: incline bench flat bench db press db fly legs: squats (full range, not boxed) deads (alternate between conventional & sumo) leg extensions lunges. opinions?

	#2 (permalink)
bobblehead Member Join Date: Jan 2004 Age: 24 Posts: 326 Rep Power: 5	are these different days? What about shoulders? do back and bi's, chest and tri's, shoulders, and legs.

	#3 (permalink)
ggbx New Member Join Date: Dec 2003 Location: Los Angeles Posts: 22 Rep Power: 0	basically...its just the new rotation im shooting for shoulders im keeping the same because it works hammer raises military press db overhead press

	#4 (permalink)
iCe mAn Newbie Join Date: Dec 2004 Location: NY Age: 24 Posts: 0 Rep Power: 0	What are your goals? From the looks of things it looks like you want to have tremendous arms and a decent chest. WHERES ALL THE BACK EXCERCISES??? I want to see some deadlifts in there and at least one more movement. Either a cable row or a hammer machine. Its great that you want to have massive arms, but you want look half as massive if the rest of your body isnt as crazy as your arms. And one more thing, if thats the order your doing them, i dont like having hammer curls first. the stress the forearms alot and you get a less of a work out cause with the later moves your forearms are gonna give out before your biceps are shot. start out with heavy barbell curls you can do them on an EZ bar too if you like that better. Overall, i like the crazy volume for arms, but u need to have a little more volume in the other bodyparts, ESPECIALLY back, i think back responds best to very high volume, no matter how hard you work, ur back always still has a little something left. :tex:

	#5 (permalink)
iCe mAn Newbie Join Date: Dec 2004 Location: NY Age: 24 Posts: 0 Rep Power: 0	woops the deads are on leg day, either switch that to back day or add two more excercieses on back day.

	#6 (permalink)
stratus New Member Join Date: Feb 2004 Age: 27 Posts: 2 Rep Power: 0	I've always been of the opinion that you can't do squats and deadlifts in the same session, and expect to give it 100% for both exercises. If you squat first, you'll be tired for your deadlift, and vice versa. Stiff-leg deads you can do on leg day. I'd do deads for back - and keep it as far away from leg day as possible in terms of schedule.

	#7 (permalink)
ggbx New Member Join Date: Dec 2003 Location: Los Angeles Posts: 22 Rep Power: 0	well you guys are right my goal is to get them dubbbss hhaha i already got a decent back..its pretty thick but my arms are lagging so i want to slow down my back & maintain it and train my arms to catch up...id been training not wrong per se..just emphasizing the wrong thing (bicep crown & length) versus the RIGHT thing (tricep mass and brachii thickness) my arms look great from the side...its just from the front thats the problem! i like my new rotation a lot.. i hit my biceps/back today bicep: hammer curl - 3 sets 35lb 8 reps (i should really be doing more weight huh?) reverse preachers - 2 sets 65lb 6 reps standing barbell - 2 sets 40lbs 12 reps (straight bar, i'm going to try EZ next) conventional dumbell - 2 sets 30 lb 6 reps 21s - 1 set 55lb 7/7/7 switch deads to back day..what a difference! back: t bar row 180 9 reps 1 set 8 reps 1 set 4 reps 1 set chins - (wide grip) 8 2 sets pulldowns - 100 12 reps 3 sets deads - 275 6 reps 3 sets

	#8 (permalink)
stratus New Member Join Date: Feb 2004 Age: 27 Posts: 2 Rep Power: 0	If you do deads first, you'll be able to lift more and with better form, because you will not have exhausted some of the required muscles from the movement (which is pretty much all of them). Smart move that you did tbar and didn't stress your low back too much before deads though. Try deads first next time, warm up light, and once you are warmed up and adding weight, do sets of 2 as you continue. Keep slapping on the weight until you hit your max for a double (2 reps with strict form). Do it like this every other week (not every week) and your deadlift will explode. You should only deadlift heavy every OTHER week, otherwise your back will begin to hate you in short order. Do good mornings or something on the weeks between.

	#9 (permalink)
ggbx New Member Join Date: Dec 2003 Location: Los Angeles Posts: 22 Rep Power: 0	yeah... normally if i want to do deads first i can do 2 sets of 4 (350) and 1 set of 2(375) but then i find myself tired when i get to tbar/chins...sometimes i am so burned i cant even pull myself up! i usually rotate deads out and back in on a schedule like this monday: real light (nothing over 180) friday: 300x8 350x4 375x2 then off for two weeks and they go up prettygood that way if i goodmorning in between. but i'll try 1 week dead 1 week GM. believe it or not, after my pumps died down...i still kinda kept the "pump size" mayb emy body has been waiting for the change in routine??

	#10 (permalink)
iCe mAn Newbie Join Date: Dec 2004 Location: NY Age: 24 Posts: 0 Rep Power: 0	I like the changes, but I personally like to deads in the beginning of my work out. Ill do some stretching and a light set of pull downs or two just to get myself warms....than just go crazy with the deads....if u go hard enough ull be shot after your done with just the deads. Ull prolly think this is bad but it isnt, after i dead my back is spent...but i love it doing my other excercises because im just adding to the sorness im gonna have tomoorwo. There is nothing better than leaving the gym with your back totally tourched from your workout. Best of luck bro.

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