if some good Bros would take a look

[Acela]

http://www.elitefitness.com/forum/weight-training-weight-lifting/lagging-muscles-566486.html


I posted this in the weightlifting forum, sadly there has been very little response. If you guys would take a look and give some ideas that would be appreciated.

basically, i'm post-cycle (feel great BTW), making adjustments to my routine (I try BB style) and trying to catch up some lagging body parts, quad's & bi's.

the link goes in to a little bit more detail. thanks.

 

[Gorilla65]

quads- 4 sets leg ext, 4 sets squats, 4 sets leg press, 4 sets leg curls, and finish off with deadlifts.
bis- 4 sets straight barbell curls, 4 sets preacher curls, 4 sets standing chambered bar curls. 8-12 reps
only train each bodypart once a week. i recommend doing bis and tris together. i do trie first, then bis. sometimes i switch it up and do tri, bi, tri, bi, tri, bi. for each exercise. it helped me get my guns to about 20 inches and ripped.

 

[Acela]

thanks.

so each body part 1xweek. do you recommend 1 body part per session, with exception for "arm" day which is bi's & tri's?

quads- 4 sets leg ext, 4 sets squats, 4 sets leg press, 4 sets leg curls, and finish off with deadlifts.
bis- 4 sets straight barbell curls, 4 sets preacher curls, 4 sets standing chambered bar curls. 8-12 reps
only train each bodypart once a week. i recommend doing bis and tris together. i do trie first, then bis. sometimes i switch it up and do tri, bi, tri, bi, tri, bi. for each exercise. it helped me get my guns to about 20 inches and ripped.

 

[Gorilla65]

example:
mon chest
tues back
wed legs
thur delts
fri arms
sat off
sun off

 

[Acela]

thanks, K to you

 

[Mrpumped]

example:
mon chest
tues back
wed legs
thur delts
fri arms
sat off
sun off

I recomend the same thing. It helps to give it all you got to one muscle group at a time. Advanced doesn't mean complicated; it means smarter!!

 

[needtogetarmy]

example:
mon chest
tues back
wed legs
thur delts
fri arms
sat off
sun off

That is my current workout too except I hit legs on Tuesday and back on Wednesday.

Hitting arms on one day per week is very good. I also add more cardio on Friday (which I need lol)

 

[Gorilla65]

lol, i am glade everybody agrees. thanks guys.

 

[Hybridtheory2o]

My current workout looks like this

Mon-Chest
Tues-Back
Wed-Shoulders
Thurs-Arms
Fri- Legs
Sat-off
Sun-off

Has given me great results allows me to focus and work hard for each group. I feel if I try any more than that with splits for instance I become lazy and I end up busting ass for the first muscle group then slackin a little more. This allows me to go in there and hit em hard and quick. For arms I do bis and tris but to get a good even pump I do x2 bicep excersizes in a row then x2 triceps then one bicep and one tricep then the last i do a superset of skull crushers and preachers. Gets me a good tricep pump and bicep pump that feels fuckin unreal bro. My arms are about ehh just shy of 17's and no cycles yet. This will help you get a nice peak to the bicep and over all width. Hammer curls are sick for width..at least they were for me. Use straight bar and ez curl bar tho. Hit them triceps hella good becuz they make up half your arm by the way which im sure u prolly know.

 

[thebadguy54]

IMO you need to do something entirely different... really switch things up to get that muscle shock shit happening.

Weighted pull-ups, weighted chins and heavy deadlifts are all you need for big biceps IMO.
I do this:
1. Deadlift heavy (1's, 3's, 5's) once a week and light (10-20) once a week.
2. Attempt a new 1RM on the deadlift about once a month.
3. Warm up for every workout (chest, shoulders, legs, whatever) with 3 sets of 15 pull-ups.
4. Do weighted pull-ups on back day and weighted chin-ups and dips on what used to be arm day.
5. Work your way up to 1000 pull-ups a month.

Watch your bi's and lats grow like never before... AND work your grip and abs at the same time.

For quads I do squats and squats only. Work your way up to doing legs three days a week. Start with a heavy day (back squat) and a light day (front squat) and take it from there... throw in some sprints and your legs will be good to go. No legs extensions or leg curls needed!!!