training on the juice

Wallace · 11-12-2004, 12:51 PM

hi guys a little advice needed ive been doing 4 sets of 6 reps with a about 90% of max (training for bulk and power at the mo) ive got my gear all ready for the new year and wondered what you guys thought on the training pattern for the juice should i keep it the same or maybe supersets or pyramid my sets any advice appreciated lads ta

zx9rjas · 11-12-2004, 01:58 PM

Are you doing 4 sets for each bodypart?
How often are you training?

J

Wallace · 11-12-2004, 02:05 PM

i do a lighter warm up set then 3 sets of 6 for all muscle groups about 4 different exercises for each muscle group i train 4 days a week

GettinSwole · 11-12-2004, 05:45 PM

Keep it the same, sounds like a good bulking routine.

zx9rjas · 11-12-2004, 06:54 PM

Do you give your biceps/triceps 12 total sets each?

J

Wallace · 11-12-2004, 11:33 PM

yes! i do hammers 4 sets (1 light first set) alternate dumbell curls 4 sets (1 light first set) the same for cables as well for biceps

Triceps i do narrow grip press or scull crushers cable push downs then a lighter exercise like rope pulldowns with a little pull to the side at the bottom of the movement to reach that last head or some dips all 4 sets with the first being lighter

zx9rjas · 12-12-2004, 01:08 PM

I would say, cut you total reps for biceps to 6-9 sets and focus on 8-10 reps, hey are a small muscle and get a pounding when you train you back. I found that getting a good pump in them and a good squeeze at the top of the movement gave far better gains than low reps heavy sets.

With yor tricpes try cutting back to 9 sets (3 x 3 sets) at the start of your cycle, then build up the sets over the duration.

J

Wallace · 13-12-2004, 12:08 PM

ok m8 ill try ta
what do you do when doin dumbell curls (bulking) do you twist them at the top and squeeze or leave that for when your cutting?

zx9rjas · 13-12-2004, 01:42 PM

With alternate dumbell curls I use the twist as this is the primary function of the biceps. At the bottom I have my palm facing behind me, At the midway point when my arm is 90 degrees it is in a hammer position and at the top I try and twist my wrist as far as I can outwards while squeezing real hard.

I have two variations of this which hit the bicep somewhat differently. The normal standing/seated position with the arm fixed at the side. But a better one is bent over with your free arm resting on a bench as if you are going to perform a dumbell row, allow your arm to drop (put push it forward slightly throughout the movement to get a good stretch, you should feel it) and then slowly perform the contraction to the top and gently lower it.

J

Wallace · 14-12-2004, 01:40 AM

yes i know the exercise mate, i have'nt done it for a while good time for a change! thanks for the good advice.
How long have you been training?
how often do you go?

11-12-2004, 12:51 PM	#1 (permalink)
Wallace Under Construction Join Date: Nov 2004 Location: kent England Posts: 18 Rep Power:	training on the juice hi guys a little advice needed ive been doing 4 sets of 6 reps with a about 90% of max (training for bulk and power at the mo) ive got my gear all ready for the new year and wondered what you guys thought on the training pattern for the juice should i keep it the same or maybe supersets or pyramid my sets any advice appreciated lads ta

11-12-2004, 01:58 PM	#2 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	Are you doing 4 sets for each bodypart? How often are you training? J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

11-12-2004, 05:45 PM	#4 (permalink)
GettinSwole Making Progress Join Date: Oct 2004 Location: USA Posts: 372 Rep Power:	Keep it the same, sounds like a good bulking routine. ______________________ thricefan@cyber-rights.net You have to do what others won't to achieve what others don't.

11-12-2004, 06:54 PM	#5 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	Do you give your biceps/triceps 12 total sets each? J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

11-12-2004, 11:33 PM	#6 (permalink)
Wallace Under Construction Join Date: Nov 2004 Location: kent England Posts: 18 Rep Power:	yes! i do hammers 4 sets (1 light first set) alternate dumbell curls 4 sets (1 light first set) the same for cables as well for biceps Triceps i do narrow grip press or scull crushers cable push downs then a lighter exercise like rope pulldowns with a little pull to the side at the bottom of the movement to reach that last head or some dips all 4 sets with the first being lighter ______________________ train smarter not harder

11-12-2004, 02:05 PM	#3 (permalink)
Wallace Under Construction Join Date: Nov 2004 Location: kent England Posts: 18 Rep Power:	i do a lighter warm up set then 3 sets of 6 for all muscle groups about 4 different exercises for each muscle group i train 4 days a week

12-12-2004, 01:08 PM	#7 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	bi's and tri's I would say, cut you total reps for biceps to 6-9 sets and focus on 8-10 reps, hey are a small muscle and get a pounding when you train you back. I found that getting a good pump in them and a good squeeze at the top of the movement gave far better gains than low reps heavy sets. With yor tricpes try cutting back to 9 sets (3 x 3 sets) at the start of your cycle, then build up the sets over the duration. J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

13-12-2004, 12:08 PM	#8 (permalink)
Wallace Under Construction Join Date: Nov 2004 Location: kent England Posts: 18 Rep Power:	ok m8 ill try ta what do you do when doin dumbell curls (bulking) do you twist them at the top and squeeze or leave that for when your cutting? ______________________ train smarter not harder

13-12-2004, 01:42 PM	#9 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	With alternate dumbell curls I use the twist as this is the primary function of the biceps. At the bottom I have my palm facing behind me, At the midway point when my arm is 90 degrees it is in a hammer position and at the top I try and twist my wrist as far as I can outwards while squeezing real hard. I have two variations of this which hit the bicep somewhat differently. The normal standing/seated position with the arm fixed at the side. But a better one is bent over with your free arm resting on a bench as if you are going to perform a dumbell row, allow your arm to drop (put push it forward slightly throughout the movement to get a good stretch, you should feel it) and then slowly perform the contraction to the top and gently lower it. J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

14-12-2004, 01:40 AM	#10 (permalink)
Wallace Under Construction Join Date: Nov 2004 Location: kent England Posts: 18 Rep Power:	yes i know the exercise mate, i have'nt done it for a while good time for a change! thanks for the good advice. How long have you been training? how often do you go? ______________________ train smarter not harder

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