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gonelifting said:
Yes I often go to failure or very close to it on each set. Id need some real ugly form to get those extra reps, and usually Ill use some "bad form" to cheat out a few extras.
I went over to the Training Board.... and I learned...
- Thread starter AAP
- Start date
Yes I often go to failure or very close to it on each set. Id need some real ugly form to get those extra reps, and usually Ill use some "bad form" to cheat out a few extras.
ANTONIO G.
New member
are you guys fucking geared up or what??20 or 30 sets thats god damn insane !!i usualy spend 45 minutes to an hour tops in the gym !
AAP said:
Yes. Often for back, before my injury. Some of the longer routines are in my journal, which were pretty common for me. Chest was over 30 sets, but not all in the same day. There was a time when I did 20 sets for flat bench alone. Biceps and triceps can get close to the 20 mark sometimes.
I can take a beating, that is for sure. I do not fatigue easily, even with forced reps, negatives and every set to failure.
Per several PMs... here is the workout I did yesterday : (Triceps only)
Warm up
Behind Neck Dumbell Extensions (1 arm)
2 x 45 x 20 reps
I did them continously, no lock-out just to get blood flowing in the area and around my elbow tendons.
Cable Rope Extensions
3 x 180 x 15 reps lockout and squeeze here
Decline Skull Crushers
3 x (?) EZ Bar w/ 45 & 25 on each side x 12-10
I do this by pushing "out" to contraction rather than pushing "up". I am not a big fan of skull crushers but I really do like the stretch. Other than stretching, I have never really gotten any results from it.
Narrow grip /\ bar pressdowns
5 x 220 (all the weight the stack had) x 18-20 lock out
I would like to use more weight, but the cable machine doesn't all it. I hate to use the lat machine for more weight because when I do pressdowns.. I like to stand with the cable about an inch in front of my face. To keep my movement almost vertical. With a lat machine, I have to stand back a little bit because of the seat sticking outwards. (but I do use the lat machine as described in another exercise below)
One Arm Reverse Cable press downs
3 x 120 x 8-10
Wide Grip Cable Pressdowns
3 x 100 x 12 very slow reps all the way to lockout.
This is an AWESOME exercise, most people never try it because it looks ackward. I use a lat bar like /-------------------------\ and I put my hands (grip) right on the part that starts to angle downwards. My hands are actually further out than my shoulders. I pinch my elbows into my sides and keep them there the entire time. The start of the exercise actually has your hands, forearms and shoulders in the same position as you would be doing a military press. From there, push down to lockout. You will not believe how similiar the contraction feels to doing a dumbell kickback (the proper way). VERY strong contraction.
Nameless Exercise #1
Not sure what this is called. But I use the cable crossover machine, one arm at a time. I set the cable height to the same height as my head (whether I am standing or just being lazy and sitting down). I take the handle off, the hook attachment off, so the cable is bare except for the little rubber ball. I grip the cable so the little ball is on the outer portion of my fist. Then I assume a Bicep Flex shot. My arm is up, parallel to the floor, my elbow is bent and my wrist is beside my head. Just like I have hit a bicep shot. ONly I hold my fist (gripping the ball) in a neutral position like you do with hammer curls. From there, I just extend my forearm straight out. Sort of like doing reverse bicep cable curls. Instead of pulling, I am pushing. Hard to describe.
3 x 100x 12
Nameless Exercise #2
This sort of resembles rear laterals for the rear delts. You grip the barbell behind you. and attempt to raise it directly outwards behind you. The same path movement that front lateral raises do, you are doing them to the rear. However, due to human anatomy, you will only move it about 6 inches. If you keep your arms straight and the triceps contracted, when you extend the barbell those six inches behind you, it will feel like someone stabbing your triceps with an ice pick. Not sure how to explain how it works, but it is really like a Forced Contraction
4 x 70 x 12 (you need light weight)
That was it. And today that they are swollen and bloated like you wouldn't believe. Just reaching behind myself to wipe my ass feels like a football has been shoved under the skin back there.
Warm up
Behind Neck Dumbell Extensions (1 arm)
2 x 45 x 20 reps
I did them continously, no lock-out just to get blood flowing in the area and around my elbow tendons.
Cable Rope Extensions
3 x 180 x 15 reps lockout and squeeze here
Decline Skull Crushers
3 x (?) EZ Bar w/ 45 & 25 on each side x 12-10
I do this by pushing "out" to contraction rather than pushing "up". I am not a big fan of skull crushers but I really do like the stretch. Other than stretching, I have never really gotten any results from it.
Narrow grip /\ bar pressdowns
5 x 220 (all the weight the stack had) x 18-20 lock out
I would like to use more weight, but the cable machine doesn't all it. I hate to use the lat machine for more weight because when I do pressdowns.. I like to stand with the cable about an inch in front of my face. To keep my movement almost vertical. With a lat machine, I have to stand back a little bit because of the seat sticking outwards. (but I do use the lat machine as described in another exercise below)
One Arm Reverse Cable press downs
3 x 120 x 8-10
Wide Grip Cable Pressdowns
3 x 100 x 12 very slow reps all the way to lockout.
This is an AWESOME exercise, most people never try it because it looks ackward. I use a lat bar like /-------------------------\ and I put my hands (grip) right on the part that starts to angle downwards. My hands are actually further out than my shoulders. I pinch my elbows into my sides and keep them there the entire time. The start of the exercise actually has your hands, forearms and shoulders in the same position as you would be doing a military press. From there, push down to lockout. You will not believe how similiar the contraction feels to doing a dumbell kickback (the proper way). VERY strong contraction.
Nameless Exercise #1
Not sure what this is called. But I use the cable crossover machine, one arm at a time. I set the cable height to the same height as my head (whether I am standing or just being lazy and sitting down). I take the handle off, the hook attachment off, so the cable is bare except for the little rubber ball. I grip the cable so the little ball is on the outer portion of my fist. Then I assume a Bicep Flex shot. My arm is up, parallel to the floor, my elbow is bent and my wrist is beside my head. Just like I have hit a bicep shot. ONly I hold my fist (gripping the ball) in a neutral position like you do with hammer curls. From there, I just extend my forearm straight out. Sort of like doing reverse bicep cable curls. Instead of pulling, I am pushing. Hard to describe.
3 x 100x 12
Nameless Exercise #2
This sort of resembles rear laterals for the rear delts. You grip the barbell behind you. and attempt to raise it directly outwards behind you. The same path movement that front lateral raises do, you are doing them to the rear. However, due to human anatomy, you will only move it about 6 inches. If you keep your arms straight and the triceps contracted, when you extend the barbell those six inches behind you, it will feel like someone stabbing your triceps with an ice pick. Not sure how to explain how it works, but it is really like a Forced Contraction
4 x 70 x 12 (you need light weight)
That was it. And today that they are swollen and bloated like you wouldn't believe. Just reaching behind myself to wipe my ass feels like a football has been shoved under the skin back there.
AAP said:
Great to see a like-minded iron warrior!! I beleive the few of us who are willing to put in the work and punishment neccessary are the ones who will reap the benefits. Cant see myself growing off of 6 sets. Something that works real well for me is adding a 45lb plate to the stack. Take a pin from another machine and stick it right through the hole in the plate and into another hole in the stack. Works everytime!!
Burning_Inside
Elite Mentor
WalkingBeast said:
I dont see how that can work...45 plates are big, and you'd have to put the plate right in the middle of the stack or so it doesnt hit the ground on the way down?
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