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New Workout HELP!(PLEASE!)

  • Thread starter Thread starter Iliketolift
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Iliketolift

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I have been doing one bodypart a week for 6 months. Each day doing many exercises for 4 sets of 6.(sometimes 10 exercises!)
I am trying something new...
Today I did shoulders and biceps.
Shoulders: (Of course upping the weight each time)
Dbell shoulder press- 15,12,10,8,6
Side lateral raise- 15,12,10,8,6
Dbell Front raise- 15,12,10,8,6
Biceps: EZ-bar curl- 15,12,10,8,6
Ez-bar reverse 15,12,10,8,6
Hammer curl- 15,12,10,8,6

This is a monday workout.
Tuesday is Legs.
Wednesday is break.
Thursday is chest and Tri's
Friday is back and traps.
Weekend is break.

Can you please give me some suggestions on what I am doing as of now.
(I changed my workout for something new) By the way I got a better pump today then I did in the 6 months, thanks for reading this!
 
something that I have learned (and read) is that your body is going to adapt to any kind of training stimulus that you give it in about 6 workouts. So you need to change it up more often. Do that and you will not have this terrible feeling of going nowhere.

I like to switch between high and low reps every five or six weeks. For example I was doing 5x5 on the bench for the last month and now that I have conquered that weight I am going to switch to some volume training that involves less weight and more reps with less rest. ( I am not talking about dainty light weights either) more like 70-75% 1RM.
 
mojaz87 said:
Agreed. Press 95 lbs. 200 times and you'll get a real nice pump. Cut down the exercises/reps man..
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Exercises and reps???? I went from 10 to 3?
 
Make solid, steady progress on a few core lifts.

Squat, bench, OHP, row, chinup. If you lift more on those in six months, while eating enough, you'll be bigger. Done and done.
 
Iliketolift said:
Exercises and reps???? I went from 10 to 3?
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If you're gonna lift 3 exercises for just your biceps (worthless muscles to spend time on in the first place) how many will you do for your chest, or your legs? 6? 10? There has to be some proportion to your workout. Stay away from the E-Z curl bar..it's worthless. Kill your ego and use a real (oly) bar with less plates on it.
 
mojaz87 said:
If you're gonna lift 3 exercises for just your biceps (worthless muscles to spend time on in the first place) how many will you do for your chest, or your legs? 6? 10? There has to be some proportion to your workout. Stay away from the E-Z curl bar..it's worthless. Kill your ego and use a real (oly) bar with less plates on it.
Click to expand...
Can anyone verify this statement? Ez bar is shit? Hmm, I disagree, nothing to do with ego.
 
It doesn't matter what bar you curl with. There's no difference. Use the EZ bar if you insist. The point you're missing is that you should be worrying about chinups and rows for your bicep development. Throw in one exercise for a couple sets once a week to directly work the biceps (say 3x12-15 for curls on Friday). Let the rest of your bicep work come from weighted chinups and rows.
 
Anthrax Invasion said:
It doesn't matter what bar you curl with. There's no difference. Use the EZ bar if you insist. The point you're missing is that you should be worrying about chinups and rows for your bicep development. Throw in one exercise for a couple sets once a week to directly work the biceps (say 3x12-15 for curls on Friday). Let the rest of your bicep work come from weighted chinups and rows.
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Chinups huh? wow, i really never thought so... thanks!
 
Yes, do the chinups with a supinated grip (palms facing you) and let the elbows come in right alongside your body. This will give the biceps a direct line of pull and allow you to move the most weight.
 
If you are sincerely worried about your biceps, a flat bar will do much more for you than an e-z curl bar. The e-z curl has it's place i guess. Some like to use it for skull-crushers, whatever. The point is, maximum contraction of your biceps comes from a totall supinated (turned out) grip. The e-z curl bar pronates your wrists. Here's an experiment..flex your right bicep. Now take your right hand and turn it inward so you can see the back of it. Did your bicep go slack? Now try the same thing (flex your bicep), but turn your right hand out. It should have a much harder contraction than when the hand was turned inward. The e-z curl causes your hands to be bent slightly inwards. It puts more focus on the brachialis muscle, decreasing the work your bicep has to do. IMO, it's worthless. Just try your curls with a straight bar next time and tell me how it goes. Make sure to let your arms extend fully in the downward position before starting the next rep. The olympic bar is often thicker than the e-z curl also, so you can work your grip simultaneously. Personally, I think isolating the biceps is a waste of time. I agree with the posts above though, they do get a lot of work from pulling exercises, especially reverse-grip pullups, rows, etc. Those exercises will give you some strength you can use.
 
mojaz87 said:
If you are sincerely worried about your biceps, a flat bar will do much more for you than an e-z curl bar. The e-z curl has it's place i guess. Some like to use it for skull-crushers, whatever. The point is, maximum contraction of your biceps comes from a totall supinated (turned out) grip. The e-z curl bar pronates your wrists. Here's an experiment..flex your right bicep. Now take your right hand and turn it inward so you can see the back of it. Did your bicep go slack? Now try the same thing (flex your bicep), but turn your right hand out. It should have a much harder contraction than when the hand was turned inward. The e-z curl causes your hands to be bent slightly inwards. It puts more focus on the brachialis muscle, decreasing the work your bicep has to do. IMO, it's worthless. Just try your curls with a straight bar next time and tell me how it goes. Make sure to let your arms extend fully in the downward position before starting the next rep. The olympic bar is often thicker than the e-z curl also, so you can work your grip simultaneously. Personally, I think isolating the biceps is a waste of time. I agree with the posts above though, they do get a lot of work from pulling exercises, especially reverse-grip pullups, rows, etc. Those exercises will give you some strength you can use.
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Ill do that next week and tell you how it goes, by the sounds of it im trying the 5x5? Seems to be the cool thing to do.
 
established programs are good, because they usually represent the advice of someone who knows what they're doing.

PIck an established program, and follow it to the T. Take a good workout journal while you do it. Keep a diet journal too.

When the program is over, share your results with us. Did it meet your expectations? Did you achieve your goals? etc.

Altering principles from one workout to the next isn't going to do anything for your workout knowledge or your physique.
 
Iliketolift said:
Ill do that next week and tell you how it goes, by the sounds of it im trying the 5x5? Seems to be the cool thing to do.
Click to expand...

You're a complete moron, why do you continue to post useless shit here?

Go to bb.com, it's more your style. You'll find tons of morons to stroke your ego, tell you all that useless bie isolation is the shiznit YO!, and tell you that your anorexic pictures look jacked. And I’m sure they’ll love all the stupid threads you make about smoking pot before working out and asking questions that have already been answered 100 times here.

Don't bother with the 5x5 because you will fuck it up. You'll cry about not getting enough bie isolation work in and you're not hitting your pecs form all angles, so you'll start adding shit everywhere completely fucking up the program. Then you'll bitch to everyone that is dumb enough to listen that the 5x5 didn't work.

I think it’s time to either loose the attitude or fuck off.
 
djeclipse said:
You're a complete moron, why do you continue to post useless shit here?

Go to bb.com, it's more your style. You'll find tons of morons to stroke your ego, tell you all that useless bie isolation is the shiznit YO!, and tell you that your anorexic pictures look jacked. And I’m sure they’ll love all the stupid threads you make about smoking pot before working out and asking questions that have already been answered 100 times here.

Don't bother with the 5x5 because you will fuck it up. You'll cry about not getting enough bie isolation work in and you're not hitting your pecs form all angles, so you'll start adding shit everywhere completely fucking up the program. Then you'll bitch to everyone that is dumb enough to listen that the 5x5 didn't work.

I think it’s time to either loose the attitude or fuck off.
Click to expand...
Where to start where to start... First off you post worthless shit. Thats an old picture and its cut not anorexic, dont be mad at me if your ugly/fat. The pot thread was about smoking AFTER, you fucking flamer. You know nothing about me, so I suggest you take your overly witty comments and shove them up your ass. Now would you stop making posts like this in every thread of mine that talks COMPLETE bullshit "from every angle" you moron.
 
djeclipse is turning in to me. It's time I go the way of the Madcow.
 
Iliketolift said:
Where to start where to start... First off you post worthless shit. Thats an old picture and its cut not anorexic, dont be mad at me if your ugly/fat. The pot thread was about smoking AFTER, you fucking flamer. You know nothing about me, so I suggest you take your overly witty comments and shove them up your ass. Now would you stop making posts like this in every thread of mine that talks COMPLETE bullshit "from every angle" you moron.
Click to expand...

Just as I expected you came back with another useless post and grade 5 immaturity with the name calling, good job way to save face.

From your posts here, your arrogance = ignorance and from your complete dog shit attitude I know more then I ever need to know about you.

You're a little punk kid who has a serious insecurity issue, because of that you're a follower and can't think for yourself. You only follow the majority instead of actually taking the time to research for yourself.

You constantly seek approval form anyone that will give it to you, even if the approval is also dogshit. Your quest for approval is so pathetic that you posted anorexic pictures of yourself on the internet and then went on a quest to find any way for people to view them and hopefully give you more approval. Then when you didn't get it you started in with your attitude and immature name calling.

You need to check the attitude at the door and grow the fuck up. I would love to see you say the shit you've said to the people here in person.

And yes, I will continue to post in every stupid thread you make here, pointing out the fact that it's nothing more then useless spam. I will do this until you either stop spamming the board or simply fuck off, either of the 2 is fine with me.


To everyone else reading this. For a while this board was free form little shits like this kid wasting space, I hope it goes back to that very soon. I understand we were all noobs once, some more recetly then others, but people like this kid are a lost casue until he grows up and looses the attitude. And in the mean time he's a black mark on what is otherwise a very respected board.
 
djeclipse said:
Don't bother with the 5x5 because you will fuck it up. . . . I will continue to post in every stupid thread you make here, pointing out the fact that it's nothing more then useless spam.
Click to expand...

ROFL!! djeclipse is to iliketolift, as anthrax invasion is to jkurz1. Our faithful shields against the ass clowns. LoL

djeclipse said:
From your posts here, your arrogance = ignorance and from your complete dog shit attitude I know more then I ever need to know about you.

You're a little punk kid who has a serious insecurity issue, because of that you're a follower and can't think for yourself.
Click to expand...

Truer words were never spoken.

I like your ultra-ripped avatar though dood!
 
silver_shadow said:
you must be iliketolift.... which brings up the question who is iliketolift.... :worried:
Click to expand...

I am AI, if I was iliketolift I'd immediately slit my wrists, while jumping off the nearest cliff and shoot myself in the head on the way down just to cover all bases.
 
I've read quite a few of ILiketoLIft's posts, as he seems to post in every available thread. Somehow it seems like he is trying extra hard to be the "abercrombie, getting cut in one week for spring break, isolate my chest from 8 different angles, and do bicep curls 'til blood comes out of my eyes" type of guy. Maybe it's me being naive, but I just can't imagine a real person saying some of the things he says. Some people do unusual things for attention I guess. Don't mean to spam the thread, but it seems like the topic has shifted anyway..
 
From Larry Scott on the EZ Curl Bar:

If your goal is to build biceps the straight bar is much better than the EZ curl bar if done the conventional way.
In fact, you may have noticed how the EZ curl bar feels real comfortable but it just doesn't seem to produce size increase like the Straight bar does.

Perhaps this is the reason... The bicep performs two jobs. One, is to curl the arm but the other is to supinate the palm. So, in order to work the bicep completely, you wan to make it do both jobs at once. That just makes sense doesn't it? That's why you make your best progress when you do curls with the palm supinated. The straight bar doesn't supinate the palm but it at least it keeps the palm straight. The EZ curl bar doesn't even do that. It allows the palm to turn half way to the side. Yet we can actually do more weight with an Ez curl bar than with a straight bar. Why is that anyway. It's simple. The more you turn the wrist so the palm is facing down the more you activate the brachio radialus. This is good for building the top of the forearm but it's not so good for the bicep because now it doesn't have to do all the work.

If your goal is to build huge biceps here's a little trick you can use with the EZ curl bar that makes it even better than the straight bar...
Grab the EZ curl bar so the palms are pronated but supinated. It's really awkward but man does it place stress right down on the lower bicep.
 
ex, straight bar, balance bar.. its a 5% difference if that.

Johnny A&F college stickboy grinds my gears, possibly because he reminds me so much of the kids I am unfortunate enough to share a gym with. Small, weak, loud, annoying, but in love with showing their little 'usher' tummies off to anyone unfortunate enough to be looking in the wrong direction, or making 'tough guy' faces at anyone who lifts more than them.
 
mojaz87 said:
I've read quite a few of ILiketoLIft's posts, as he seems to post in every available thread. Somehow it seems like he is trying extra hard to be the "abercrombie, getting cut in one week for spring break, isolate my chest from 8 different angles, and do bicep curls 'til blood comes out of my eyes" type of guy. Maybe it's me being naive, but I just can't imagine a real person saying some of the things he says. Some people do unusual things for attention I guess. Don't mean to spam the thread, but it seems like the topic has shifted anyway..
Click to expand...
Dude, I am totally against that, although i do love abercrombie, sorry, i like style... But Working out is my life, Ive worked very hard to get where I am. And DJeclipse, The only reason your so mad is because your ugly, and no one will give you approval for anything, now stop putting words in my mouth, you swear just as much as me. ;)
 
I seriously dont think you guys know how to have fun. Your way too serious, everyone here. Your the people who put the "abercrombie" people down, ya i must be a huge loser because i wear abercrombie. What type of clothes do you wear? want to have a contest and see who has better style? no? is that becasue i will win? So lets not get crazy here, Im here to learn, I love to learn, and with your IGNORANT" you do this and you do that" posts dont help anyone but youself.
 
Tweakle said:
Small, weak, loud, annoying, but in love with showing their little 'usher' tummies off to anyone unfortunate enough to be looking in the wrong direction
Click to expand...

LOL.Does he do that thing where he "fans" his face with his t-shirt to try and show off his abs? After the 3rd time you should be able to choke him out and get away with it.
 
I decided to go with 5x5. Starting on monday, at 5'9'' 175 pounds, let hope I can get to 200 by the end of summer...( EAT EAT )
 
Iliketolift said:
Dude, I am totally against that, although i do love abercrombie, sorry, i like style... But Working out is my life, Ive worked very hard to get where I am. And DJeclipse, The only reason your so mad is because your ugly, and no one will give you approval for anything, now stop putting words in my mouth, you swear just as much as me. ;)
Click to expand...

I'm sorry RADAR and everyone else, but I just can't let this go...abercrombie=style? That is the most ridiculous thing I ever heard in my life. I guess by style you mean paying $50-60 for a torn pair of jeans and collared shirts with stiff enough collars that you can pop them whenever you see the "ladies checkin you out." That store is trash, their ideas are trash, and the fact that they think making thong underwear for pre-teen girls is a good marketing scheme is abominable. Don't ever, EVER say abercrombie and style in the same sentence...you're just setting yourself up to look like a fool.

P.S. you can find abercrombie quality clothes at your local Goodwill if that's what you're into, but I guess if you don't drop your WHOLE weekly allowance on a torn t-shirt with a massive advertisement on the chest, it just wouldn't amount to being "classy."
 
mojaz87 said:
I'm sorry RADAR and everyone else, but I just can't let this go...abercrombie=style? That is the most ridiculous thing I ever heard in my life. I guess by style you mean paying $50-60 for a torn pair of jeans and collared shirts with stiff enough collars that you can pop them whenever you see the "ladies checkin you out." That store is trash, their ideas are trash, and the fact that they think making thong underwear for pre-teen girls is a good marketing scheme is abominable. Don't ever, EVER say abercrombie and style in the same sentence...you're just setting yourself up to look like a fool.

P.S. you can find abercrombie quality clothes at your local Goodwill if that's what you're into, but I guess if you don't drop your WHOLE weekly allowance on a torn t-shirt with a massive advertisement on the chest, it just wouldn't amount to being "classy."
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Well said. Sir, I would like to subscribe to your newsletter.
 
A little off-topic (Or is it?) but I really don't understand why someone would pay $60 for a torn pair of jeans, or $30 for a faded pink shirt. Guys should never wear pink, ever.
 
Dposey said:
A little off-topic (Or is it?) but I really don't understand why someone would pay $60 for a torn pair of jeans, or $30 for a faded pink shirt. Guys should never wear pink, ever.
Click to expand...
Agreed with the pink.
Abercrombie is style, once again Im going to say it. Teenagers have style 18,19.
What clothes do you wear my friend?
Ps. STYLE
 
iliketolift said:
want to have a contest and see who has better style?
Click to expand...

Yes! I've been waiting for something like this to come along!!! Great idea, iliketolift!!!!! I'll go first, working from the bottom up:

- old running shoes or, alternatively, left-over black jungle boots from my Army days
- white socks, pushed down around the ankles b/c I'm not tweakle (lOl)
- Levi's (not the "new, hip" Levis, but a pair I've had for years now that are pretty wore out and have at least one grease stain . . . people actually pay extra for that nowadays at A&F)
- tshirt w/ miscellaneous stains or offensive conservative slogans
- haircut: basically the same one I've had since high school, split on one side and combed over to the side
- no jewelry, no colognes, no hats

What do I win???
 
Iliketolift said:
I decided to go with 5x5. Starting on monday, at 5'9'' 175 pounds, let hope I can get to 200 by the end of summer...( EAT EAT )
Click to expand...

Thank you for this post.

I'm going to make some sincere suggestions. On THIS forum, stick to discussions on weight training. If you don't know, ask. If you get a response that you don't understand or disagree with, then ask for clarification by intelligently posting another question.

Every time you get upset about "style" and "Abercrombie", it reminds all of us of the immature people in the weight room that: 1) we used to be and are now embarassed about, yet are thankful to have learned from others, and/or 2) we have to deal with on a daily basis in the weight room making fools of themselves and/or being "in the way" because they don't know how to properly use equipment.

The people that are getting pissed are the people that have learned that there are about 1000 things in life more important than "style" and have done the research and made the mistakes in lifting. We come here to offer our help, learn more, and exchange ideas. When we are faced with someone that isn't mature, intelligent, and/or wise enough to realize that he/she may be wrong and has an immense amount to learn (as we ALL did and some still do), it sets us off.

Now, please, for the love of God, respond accordingly and prove to everyone that I didn't waste my time typing this to you. I'm sorry if I sound arrogant; it is not my intent. I'm literally and sincerely trying to help.
 
OK Madcow just give it up man. It was funny at first and we all got a laugh but the joke's getting a little stale now, lets get back to business. :)
 
Protobuilder said:
Yes! I've been waiting for something like this to come along!!! Great idea, iliketolift!!!!! I'll go first, working from the bottom up:

- old running shoes or, alternatively, left-over black jungle boots from my Army days
- white socks, pushed down around the ankles b/c I'm not tweakle (lOl)
- Levi's (not the "new, hip" Levis, but a pair I've had for years now that are pretty wore out and have at least one grease stain . . . people actually pay extra for that nowadays at A&F)
- tshirt w/ miscellaneous stains or offensive conservative slogans
- haircut: basically the same one I've had since high school, split on one side and combed over to the side
- no jewelry, no colognes, no hats

What do I win???
Click to expand...
You win the woste style every awards topped with no women, enjoy :)
 
Iliketolift said:
Agreed with the pink.
Abercrombie is style, once again Im going to say it. Teenagers have style 18,19.
What clothes do you wear my friend?
Ps. STYLE
Click to expand...
That is NOT style my young friend - style is UNIQUE, not just buying whatever every other numbnuts teenager is buying.

Style comes from within, not from a mall. And BTW - girls are attracted to confidence more than anything else. Plenty of confident, goofy lookin' dudes walk around with hotties on thier arm.
 
Guinness5.0 said:
That is NOT style my young friend - style is UNIQUE, not just buying whatever every other numbnuts teenager is buying.

Style comes from within, not from a mall. And BTW - girls are attracted to confidence more than anything else. Plenty of confident, goofy lookin' dudes walk around with hotties on thier arm.
Click to expand...
"rich"
 
beerdrinker said:
Ever seen a "rich" guy who wasn't confident? I haven't. And trust me, they didn't get confidence from being rich, it's the other way around. You have a lot to learn young one.
Click to expand...

Nice blanket statement, sensei.
 
Anthrax Invasion said:
Nice blanket statement, sensei.
Click to expand...


Sure, but only to make a point. Expanding on the previous notion that self confidence is more attractive to women than the latest AF fad, self confidence is the basis for almost all the success you will find in life. Simply dismissing someone who does well, despite not conforming to what MTV says you should be, as "rich" is a little lame.
 
beerdrinker said:
Sure, but only to make a point. Expanding on the previous notion that self confidence is more attractive to women than the latest AF fad, self confidence is the basis for almost all the success you will find in life. Simply dismissing someone who does well, despite not conforming to what MTV says you should be, as "rich" is a little lame.
Click to expand...

No, I understand what you're saying, and I agree completely. You can mask your lack of self-confidence with all the bullshit in the world, but you're still not going to be as well off as someone who's truly confident. Then again, I can play semantics all day with what I just said.
 
Guinness5.0 said:
That is NOT style my young friend - style is UNIQUE, not just buying whatever every other numbnuts teenager is buying.

Style comes from within, not from a mall. And BTW - girls are attracted to confidence more than anything else. Plenty of confident, goofy lookin' dudes walk around with hotties on thier arm.
Click to expand...

And once agian Iliketolift has shown us that he is one of the morons in the gym one of the insecure people that has to wear what everyone else is wearing, do what everyone else is doing, act like everyone else is acting. And unfortunately that goes for every aspect fo his life.

I do feel sorry for him.
 
djeclipse said:
And once agian Iliketolift has shown us that he is one of the morons in the gym one of the insecure people that has to wear what everyone else is wearing, do what everyone else is doing, act like everyone else is acting. And unfortunately that goes for every aspect fo his life.

I do feel sorry for him.
Click to expand...
Thanks
 
You wanna talk style? Try head to toe custom made clothes from a Saville Row tailor. Anything less than that is just an excuse.

If that's a little pricey, you can always just go to bergdorf and get enough gucci and dolce & gabanna to look cool.

abercrombie is for unimiginative children who will throw those clothes out by the time they hit the workplace. good "style" is an investment. you buy a couture suit when you're 20, and it still looks good when you're 50. (also a damn good reason to keep in shape. you have 30 grand in clothes in the closet that you don't wanna grow out of!)

even when i was much fatter i was still sleeping with models (one of whom happens to be on 'the OC' now). confidence is key, and you never feel more confident then after a day when you set 2 new PR's in the gym, then rock the steam room for a bit, then get dressed in beautiful clothes for a night on the town.
 
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