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stephen4327
UGK
Today is bi's and shoulders. last couple weeks havent been feeling sore the next day and today i just wana blast them. anybody have good exercises i could do?
workouts
- Thread starter stephen4327
- Start date
stephen4327
UGK
....Ceros said:
provided you already know how to progress and train (the big, compound lifts)...
if your burnt on that and want to switch it up, when i had a shoulder day every 3rd workout i did AAP's shoulders.
8 sets lateral raises
8 sets front raises,
8 sets rear delts,
i did it 4 sets with 30 second rests, for each, then went to the next one, so i had 2 "superduper" sets for each of the excersises.
then after youv preehaxusted, get in like 3x12 of some sort of shoulder press (with alot less weight than normal of course).
the big compounds are important, but when i only relied on these excersises and no laterals, and such, my shoulders lagged big time. now that i was sure to put just as much emphasis on those types of shoulder workouts as i did on my heavy presses, my shoulders fucking exploaded into bowling balls.
give it a shot
if your burnt on that and want to switch it up, when i had a shoulder day every 3rd workout i did AAP's shoulders.
8 sets lateral raises
8 sets front raises,
8 sets rear delts,
i did it 4 sets with 30 second rests, for each, then went to the next one, so i had 2 "superduper" sets for each of the excersises.
then after youv preehaxusted, get in like 3x12 of some sort of shoulder press (with alot less weight than normal of course).
the big compounds are important, but when i only relied on these excersises and no laterals, and such, my shoulders lagged big time. now that i was sure to put just as much emphasis on those types of shoulder workouts as i did on my heavy presses, my shoulders fucking exploaded into bowling balls.
give it a shot
and for bi's, something like 21's,
do 7 reps with a weight on bb curls, then waitt 30 seconds, 6, 30 seconds, 4,5,3,2,1, and back up.
i used to bullshit around with super heavy bicep curls, but didnt get much out of that, except hold my big compounds back.
then i stopped working biceps for a couple years, and when i came back to working them, i stuck with my big compounds, and only work biceps directly a little here and there. i go for the "pump" (although many say thats bullshit) for my small muscles. and now my arms are covered in stretchmarks. its awsome.
give it a shot.
but for huge biceps, do pullups and rows....and then some high volume blood pumping stuff
do 7 reps with a weight on bb curls, then waitt 30 seconds, 6, 30 seconds, 4,5,3,2,1, and back up.
i used to bullshit around with super heavy bicep curls, but didnt get much out of that, except hold my big compounds back.
then i stopped working biceps for a couple years, and when i came back to working them, i stuck with my big compounds, and only work biceps directly a little here and there. i go for the "pump" (although many say thats bullshit) for my small muscles. and now my arms are covered in stretchmarks. its awsome.
give it a shot.
but for huge biceps, do pullups and rows....and then some high volume blood pumping stuff
stephen4327
UGK
SublimeZM said:
thanks bro..
You can do stuff like:
Running the rack (drop sets) for bi's.....supersets, half sets, cheat curls, etc....
For shoulders, you can do standing heavy shoulder presses, heavy machine presses, half sets of military presses, or like sublime suggested, you can do different combinations of flys to give you a "burn" sensation and a hell of a pump
Running the rack (drop sets) for bi's.....supersets, half sets, cheat curls, etc....
For shoulders, you can do standing heavy shoulder presses, heavy machine presses, half sets of military presses, or like sublime suggested, you can do different combinations of flys to give you a "burn" sensation and a hell of a pump
stephen4327
UGK
appreciate the advice man.The_Alcatraz said:
did the bi workout sub recommended and it was money, felt like they were gona explode!
