Bodybuilding Forums

Powering Undertaker!

Thnx,guys.I am still not very pleased with my arms cause they look somewhat unpropotional to my bigger torso but giving them more attention they will come at the end I guess.

My thighs are responding amazingly right now. Squats,SLDLs and the rest do their job.

Gidday undertaker610, hope this isn't interfering, but I would dump the pinwheel curls. I only give them to people with sore or injured forearms, I just don't think they give enough contraction. I would do barbell curls for a while, working on building up the weight used. 1 set of 6 - 8 reps standard, 1 set 8 -12 reps reverse, and 1 blitz set, standard, to end. Pick a weight you could get 6 reps with, if your life counted on it, then do 4 reps, then do as many half, or one third range reps (top part of curl) as you can, squeezing the bar hard, then lower slowly, say 6 secs to half way, or just above, and try an isometric for as long as you can, then lower slowly to the bottom. For triceps, I would do standard pushdowns, so I could use a lot of weight. 1 set 4 - 8 reps, 1 set 8 -12 reps, 1 blitz set. Same thing as with biceps, except do partials in the bottom position, bottom third, even less, is best, then negative, isometric at half way, negative to end.

Plus, I would emphasize a one or two second full on flex, in the contracted position of each exercise, and make sure I kept, or tried to keep that tension throughout the whole set.

Once every six weeks, I would do three negative only workouts in a row. Two sets of each exercise. One for 8 reps, one for three or four reps. The triceps are easy, use leverage, momentum and body weight to muscle the bar down into the flexed position, flex as hard as you can, then take 6 - secs to lower it, focusing on tricep tension. Biceps can be harder, but there are ways around it. You can curl in a power or spotting rack, standing on besser blocks, then when the weight is lowered onto the bottom pins, jump off the blocks, squat under the weight with it in the contracted position, squat up, and step back on the blocks. Same thing with tension. Try to take 3 secs max between reps. All the best.

You are not interfering at all, actually my commend was a way to ask for your advice. Haha!

I think I will take the challenge and try this way.The blitz set seems awesome. Barbel Curls is my favorite Biceps exercise so I do not have any problem tossing Pinwheel Curls at all.

In what split does this program fit? I have quitted my usual Upper/Lower Split and I am using a more regular ''bodybuilding'' split (Chest/Biceps,Thighs/Abs,Back/Triceps,Shoulders/Traps/Calves).So is this once a week enough?

Also I am going to use only these two exercises (BB Curls,Pulldowns) for my routine?
With BB Curls I do not have any problem since I do not find any other exercise for the biceps with equal value except for DB Curls maybe. But I like using both Pulldowns and CG Bench Presses for my triceps.CG Bench assists my regular Bench Press a lot. So how could I fit CG Benches to this?

I know, a lot of questions.Really thanks for your time.

Gidday undertaker610, I would try this split. Chest/Shoulder/Tricep, Thigh/Calves, Back/Bicep,Traps/Abs. Resist doing the two tricep exercises, use the other one in a couple of months for a new shock, change to it from the pushdowns. Your triceps get heaps of work in your present chest and shoulder workouts too, as do biceps in the back workout. (Its good to keep in mind that shoulders get heaps of work in back and chest workouts also). I tend to think that for your makeup, you are doing too much for arms. So, one exercise is plenty for biceps. Go hard, you obviously do, then feel good that you are getting genuine recovery. Your biceps and triceps also get plenty of indirect work in all your upper body workouts, so don't worry about under doing it. If you were a naturally bigger, or thicker guy, which is an indicator of different recovery makeup, then I would recommend this. Chest/Shoulder, Thigh/calves, Back/Traps, Bicep/Tricep/Abs. All the best.

Undertaker I'd be interested to hear what your workout, nutrition and rest plan has been over the last few months if you had the time and inclination to start a thread about it? Your results are very impressive mate.

I am glad to explain everything man,though they will not be too accurate in matter of time since my logs have all been deleted from my pc and I am very bad on memorising dates,etc Haha!

The general conclusion is that I started this year somewhere lower than 65kg(I can't remember exactly) and now I am 80kg. I have indeed gained some fat but not that much.I get more commends on my improved body than my fat deposits. . I don't use calipers etc to measure bf I get bored and demotivated by these, I just use the mirror,the tape,my clothes and other people's commends. So I have gained muscles. My thighs and my torso gained most of it and my arms,shoulders,calves gained some but not so much to leave me pleased(actually my arms and calves gained an inch but still they are not close to my legs,torso). It's clear that I am a thigh,chest,back dominant person. My best musclegroups are my quads and my lats.I look very wide for a person of my BW and I have seen people in my gym with 100kg BW having smaller legs than me(chicken legs ). I still have not find the way to make my arms grow in proportion to my torso.I will use the advices Uplift gave me for some time to kickstart some growth.

TRAINING:
I used some training protocols from the starting of the year. I started the year with THT which introduced me to a new level of training intensity, progressive overload, logs,records etc... Most of the year has been on the Max-OT though in which I owe my strength gains in this year like climbing to 180kg squats/deads and overally I use much more weight now than last year. I had some time training with a former olympic lifter and other bigger guys in my gym which helped me a lot,too. I use both low volume and high volume training but low volume takes most of my time.And I am always training with as much intensity I can. I am reading about Dogcrapp Training after some months I first learned about it. It is a way of training that I would love to use since it is very high intensity,heavy weights,low volume and higher frequency. I am not quite sure if I am ready yet but we will see. Currently I am using a higher volume protocol training each muscle group once a week on a typical split(chest/biceps,thighs,back/triceps,shoulders/traps/calves). I am 3 weeks on this and I will do a deload this week since high volume is very tiring. Uplift told me I might be overdoing arms.Probably he is right.I am thinking on changing on a split he adviced me for a while and use the techniques he prescribed me to focus on my arms a bit without overdoing them,with plenty of rest.

DIET:
From the starting of my account here I have be using the GLAD diet. The only difference from the start of the year are the calories.I am eating more calories that's why I have gained weight. There is no mystery on this.I think the diet is much more simple than training. I do not count calories. I just see how my body reacts. On periods I gained weight faster than I expected I used a CKD for a while. That means eating carbs/proteins for the day (till 5or6 in the evening) and from then rely on fats/proteins. I lose weight rapidly on this even with goring on carbs in the morning. I used it to get from 82kg(which was my peak BW this year) back to 76.5kg.Then I built back to 80kg I am now. I will use it again any time I want to lose weight and do it fast.I know there are some thinking it is not good to lose weight fast,but that's how I lose it. And it is a short period 2-4 weeks.Not months.So it is not that bad anyway.And with the CKD I do not need to cut much of calories to lose weight.

REST:
I have concluded that I cannot train more than 4 days/4 times a week with the intensity I am training. So 4 days a week is my upper limit. I sleep 6-9 hours in the night. I try to get 1/2-1 hour snap in the evening too.

Gidday undertaker, pay attention to how happy you are with thigh progress, and the fact that they really are trained only once a week, compared to arms, a small muscle group, that is hammered every upper body workout, and then again in specific arm workouts/exercises