Please Scroll Down to See Forums Below So as a few probably know I made a thread asking about benching. I got a 5x5 routine and I have been doin it for a few weeks. So basically my max bench was 180. So last night I try to see what my NEW max was. So I put 185 on and I did it without a problem. So I put 10 more pounds on. I did it fairly easily. I thought FUCK I am getting to my goal. So I put 200 on and I BARELY do IT! I been waiting for 200! That has been my goal for a long time. Now I dont feel weak anymore! I only weigh 155 too. Not bad, eh? And one question. What is a good way to build bicep strength? I dont seem to be gaining much muscle in that respect. And I guess those deadlifts I did really helped. And a good ab workout for 6 pack.
Update on the new work out
- Thread starter Eric1987
- Start date
Good job bro. For biceps you can't go wrong with chins. Weighted if possible. These will also work your abds. A visible "six pack" is more of a body fat level thing. Whatever you do at your level, don't cut in order to see your abds. Keep hitting your core lifts hard (squat, bench, dead, chins, dips, rows) and eat like a horse and it will all come together.
waldowade
New member
yep...chinups (underhand shoulder width grip)
You need to be doing rows, especially if you're making gains like that on bench. Bentover barbells rows and/or dumbell rows...you can find out what those are easily. Bodyweight rows are good too. The rows will also help your biceps some.
You need to be doing rows, especially if you're making gains like that on bench. Bentover barbells rows and/or dumbell rows...you can find out what those are easily. Bodyweight rows are good too. The rows will also help your biceps some.
silver_shadow
New member
+1 all good advice.jocephus said:
djeclipse
New member
Eric1987 said:
So you're not really running the actual 5 x 5 program.
Have a read here
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
It is the true 5 x 5, all the info is there including the lift descriptions.
silverskyline
New member
Rows are when you have a row mach generally on a cable and your either sitting or squatting with your chest out you pull the cable into your chest from sratight infront of you for a back pinch.
You can use the row mach, arm cables, and plate row among others.
If you dont have those you can lay your front on a bench and lift BBells up till your elbows pass your torso.
You can use the row mach, arm cables, and plate row among others.
If you dont have those you can lay your front on a bench and lift BBells up till your elbows pass your torso.
djeclipse
New member
Rows at 90deg from the floor are like no other exercise for strength and size.
http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/
http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/
silverskyline
New member
djeclipse said:
I'll +1 that
djeclipse
New member
silverskyline said:
I used to spend so much time on cable rows, dumbell rows (single handed), pull down's etc.
After trying out Madcow's 5 x 5, since I started doing the pendlay row's 2x / week my back/ lats everything got bigger very fast.
The funny thing is I don't even feel it when I do the rows, it's just a little sore the next day and that's it. No "pump" when doing the lift, but they sure work
skullcrushin22
New member
djeclipse said:I used to spend so much time on cable rows, dumbell rows (single handed), pull down's etc.
After trying out Madcow's 5 x 5, since I started doing the pendlay row's 2x / week my back/ lats everything got bigger very fast.
The funny thing is I don't even feel it when I do the rows, it's just a little sore the next day and that's it. No "pump" when doing the lift, but they sure work
I agree with the Pendlay Rows I never really feel much either if anything I do feel a little bit the next day. Pendlay rows and chins are what got my lats growing and heavy deads.
Similar threads
