Any ideas to keep the blood flowin during a good workout??

[JerseyJoe]

Hey guys, I've been havin a problem keeping the blood flowin during my superset minimum rest routine I started.

After the about the second set my arms are so tight I don't feel like I am getting the workouts I should be. I stretch after every superset, but my biceps just don;t seem to loosen up. It doesn't matter if I do arms, back or chest my bis tighten right up on me. After about 30mins of finishing my routine I feel as if I didn't even hit the gym.

Any ideas??

Thanks

I just started a superset routine about 2 weeks ago with chest/back, legs, and arms, 3 days on 1 day off.

 

[JDid23]

that doesn't matter.... as long as you're lifting you don't need to feel like you lifted 30 minutes after you left... it's better that than you being in pain.

anyways, what is your routine? it would be easier to help you if we knew that

to keep blood flowing, drink a lot of water throughout the day (and espeically before/during/after your workout)

 

[JerseyJoe]

My water stays about 58-62% on a daily bases and my routine is:

Chest/Back
Incline Bench 10x10 @ 65% 1RM
superset with
Wide Grip Pulldowns 10x10 @ 65% 1RM

Flat Bench 10x10 @ 65% 1RM
superset with
Pulley Rows 10x10 @ 65% 1RM

Cable Cross 10x10 @ 65% 1RM
superset with
Bentover Rows 10x10 @ 65% 1RM

Abs
-----------------------------
Legs
Squats 10x10 @ 65% 1RM
superset with
Leg Curls 10x10 @ 65% 1RM

Leg Extensions 10x10 @ 65% 1RM
superset with
Dead Lifts 10x10 @ 65% 1RM

Standing Calf Raises 10x10 @ 65% 1RM
-----------------------------
Arms
Lat Raises 10x10 @ 65% 1RM
superset with
Bentover Lat Raise 10x10 @ 65% 1RM

Standing Curls 10x10 @ 65% 1RM
superset with
Pressdowns 10x10 @ 65% 1RM

Hammer Curls 10x10 @ 65% 1RM
superset with
Upright Rows 10x10 @ 65% 1RM

Dips 10x10 @ 65% 1RM

Abs
---------------------------------

 

[JDid23]

My water stays about 58-62% on a daily bases and my routine is:

Chest/Back
Incline Bench 10x10 @ 65% 1RM
superset with
Wide Grip Pulldowns 10x10 @ 65% 1RM

Flat Bench 10x10 @ 65% 1RM
superset with
Pulley Rows 10x10 @ 65% 1RM

Cable Cross 10x10 @ 65% 1RM
superset with
Bentover Rows 10x10 @ 65% 1RM

Abs
-----------------------------
Legs
Squats 10x10 @ 65% 1RM
superset with
Leg Curls 10x10 @ 65% 1RM

Leg Extensions 10x10 @ 65% 1RM
superset with
Dead Lifts 10x10 @ 65% 1RM

Standing Calf Raises 10x10 @ 65% 1RM
-----------------------------
Arms
Lat Raises 10x10 @ 65% 1RM
superset with
Bentover Lat Raise 10x10 @ 65% 1RM

Standing Curls 10x10 @ 65% 1RM
superset with
Pressdowns 10x10 @ 65% 1RM

Hammer Curls 10x10 @ 65% 1RM
superset with
Upright Rows 10x10 @ 65% 1RM

Dips 10x10 @ 65% 1RM

Abs
---------------------------------

woah that is high fucking volume... 10x10. how long have you been lifting?

and dips.. 10x10 1 RM? i am confused as shit

 

[Big_BK]

woah that is high fucking volume... 10x10. how long have you been lifting?

and dips.. 10x10 1 RM? i am confused as shit

he said 65% 1rm meaning 65% of this 1 rep max is the weight used.

 

[SaiBoT]

That's what is supposed to happen when you do supersets, I mean pumps that you feel you can't flex your bis and they stay as hard as rocks! Lo estas haciendo quedate tranquilo.

After you reach the 10x10 with a given weight do you increase it next workout? And how long have you been doing this routine?

 

[JerseyJoe]

I do weighted dips, that's how I got the 1 rep max. I've been lifting pretty routine for about 2 years now.

I've been doing this routine for about a week and a half now. I have not increased, I plan on doing this routine for 5 weeks and then upping the weight and switching to a 5x5.

For the past 4 months I have been on a bulking cycle with high weight (90-95% 1RM) low reps (4-6). I got some pretty good gains but thought it was time to switch it up a bit.

 

[SaiBoT]

I do weighted dips, that's how I got the 1 rep max. I've been lifting pretty routine for about 2 years now.

I've been doing this routine for about a week and a half now. I have not increased, I plan on doing this routine for 5 weeks and then upping the weight and switching to a 5x5.

For the past 4 months I have been on a bulking cycle with high weight (90-95% 1RM) low reps (4-6). I got some pretty good gains but thought it was time to switch it up a bit.

When you are able to do all 10x10 you must increase the weights, you still have to follow a progressive overload patern, or else you aren't giving your muscles a reason to grow, step out from the comfort zone bro!

 

[oso0960]

wow, that middle day would kill me a couple times over. Squats AND deadlifts at 10x10??