Bodybuilding Forums

Just need some clarification on when I'm suppose to do the burn out set. I posted Friday's workout below.

BACK:
* Instead of doing Pullovers…what’s a good substitute? Maybe Lat Pulldowns or Pull-ups??

* Whatever exercise I substitute Pullover’s with, this would be the exercise I do my burn out set on…yes? no?

TRICEPS:
* My burn out set would be on my last set of Tricep Cable Pushdowns…yes? no?



Back
Deadlift --- 4 to 6 reps
Deadlift --- 4 to 6
Cable Rows --- 6 to 8
Cable Rows --- 6 to 8
Pullovers --- 6 to 8
Pullovers --- 6 to 8

Triceps
Decline Tricep Extensions --- 6 to 8 reps
Decline Tricep Extensions --- 6 to 8
Decline Tricep Extensions --- 6 to 8
Tricep Cable Push Downs --- 6 to 8
Tricep Cable Push Downs --- 6 to 8
Cable Kickbacks (right arm) --- 7 to 10
Cable Kickbacks (left arm) --- 7 to 10

Traps
Trap Bar Shrugs (or use a smith machine) --- 8 to 12 reps
Trap Bar Shrugs (or use a smith machine) --- 8 to 12
Trap Bar Shrugs (or use a smith machine) --- 8 to 12

NOTE: Remember that the 6-8 rep cycles involve a "burn-out" set at the end of each body part.
Immediately after finishing your last set of a particular body part, perform a much lighter set (around 50% of the last weight lifted) to failure without rest.

Sup durden?

1.) Burnouts are on the last exercise of a particular body part as long as that exercise is in the 6-8 rep realm.
Seeing as how you are doing a 3day split and your last exercise for triceps is 7-10, you would not be doing a burnout set.

2.) It is my opinion from my own workouts and from what Iv'e read on another site (not to be named), wide grip pull-ups greatly benefit your lats more than lat pulldowns. I have also noticed when I stop doing pull ups my biceps start to suffer from lack of growth. If you are interested in that article do a search for "inside the muscles : back and biceps".

p.s You can add a dumbbell between your feet, or get a belt for adding weight and you can keep your pull ups within the required rep-range!


Hope this helps.


"Study your body!" Mr.Mann

My apologies...I didn't look closely enough at your question...

I would do weighted pull-ups and then take the weight off to do your burn out. And as far as the triceps push down: I don't know?
Unless the cable kickbacks work a different head of the triceps or something I don't think you will need a burnout. After all the statement about burnout does mention the last exercise OF a particular body part. In that workout the last exercise of the triceps would be kickbacks. Either way, you will be fine if you go to failure within your particular rep ranges. Go hard and go smart!






"Study your body!" Mr.Mann

Hey Mr. Mann, thanks for taking the time to reply.

Yeah, I think I'm going to go with doing Pull-ups in place of the Pullovers. My gym has a weighted belt the only annoying thing is trying to find the damn thing when I need it

I'm still unclear about when to actually do the burn out sets but for this program. There are only three body parts that actually end with an exercise that have a rep range in the 6-8 area(Chest, Biceps and Back). The other three (Legs, Shoulders, Triceps) don't.

I think I'll take your advice and skip doing a burn out set after the Tricep Pushdowns and just go right into doing the cable kickbacks. I don't think he means that I'm suppose to do the burn out set after the cable kickbacks oh well!

I'm thinking that by doing or not doing a burn out set it really isn't going to make that much of a difference at all...but then again I could be wrong

Hey,
Did you check out that article?




"Study your body." Mr.Mann

Half the page width was big pictures of juicers.

JohnOregon wrote:Half the page width was big pictures of juicers.

If you are referring to the article I was talking about, then yeah I noticed that, but only after I was done reading the article. True, most juicers only have to put on deodorant to gain muscle, but the truth of the matter is: virtually all trainees, beginners to advanced, and drug-users to naturals all use the same exercises. So, if the efficacy of certain exercises can be proven (or at least having a good argument towards their usage) then it would be in the natural builders best interest to do the more effective exercises. Natural builders that do ineffective exercises aren't getting the most bang for their buck (i.e. lat pulldowns vs weighted pull-ups). As far as the pictures of the "juicers", there are pictures of NBA stars on my cereal; I don't disregard the brand because of silly marketing. I will read the nutrition facts, and if it meets my needs then I will eat it. Content trumps marketing everyday.



"Study your body!" Mr.Mann