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ArmsBackChestSplit Advice

Tricep, bicep, chest and back.4551

RageBoy private msg quote post Address this user
Do i hit my chest, bicep, tricep and back enough with this exercices: ( I hit 3 exercices on each muscle twice a week)

Chest:
Barbell Bench Press: 3-4 sets x 6-8 reps (Twice a week)
Incline Dumbell Press: 3 sets x 12 reps (Twice a week)
Flyes: 3 sets x 8-10 reps
Chest Dips: 3 set to failure

Back:
Barbell Row: 4 set x 6-8 reps (Twice a week)
Seated Row: 3 set x 10 reps
Wide Grip pulldown: 3 set x 10-12 reps (Twice a week)
One Arm Dumbell Row: 3 set x 6-8 reps.

Tricep:
Skullcrushers: 3 set x 12-15 rep
Tricep Rope Pushdown: 3 set x 12-15 rep
Dips: 3 sets x 12-15 rep
Close Grip Bench: 3 set x 8 rep.

Bicep:

Hammer Curl: 3 set x 12-15 rep.
Dumbell Curl: 3 set x 8 rep.
EZ Bar Curl: 3 set x 12-15 rep
Incline Dumbell Curl: 3 set x 10 rep.
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alexmuller private msg quote post Address this user
Deadlifts???

Other than that looks all right, I only so one set for bi and tri though. But thats just me.
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RageBoy private msg quote post Address this user
Quote:
Originally Posted by alexmuller
Deadlifts???

Other than that looks all right, I only so one set for bi and tri though. But thats just me.


Thanks, i got my deadlift on lower day.
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alexmuller private msg quote post Address this user
Quote:
Originally Posted by RageBoy
Quote:
Originally Posted by alexmuller
Deadlifts???

Other than that looks all right, I only so one set for bi and tri though. But thats just me.


Thanks, i got my deadlift on lower day.


Oh ok cool. Looks good, hitting enough, id say maybe u hitting arms a bit too hard, they dont need that much stimulation, but guess if you enjoy it then why not.
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RANIERI private msg quote post Address this user
thats alott brah, if u can fit all of that in 1 hour of a solid workout then sweet, but anymore then an hour will be cortisol breakin down dem muscle fibres for energy, u wouldnt want that shit :/
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AKK private msg quote post Address this user
Quote:
Originally Posted by RANIERI
thats alott brah, if u can fit all of that in 1 hour of a solid workout then sweet, but anymore then an hour will be cortisol breakin down dem muscle fibres for energy, u wouldnt want that shit :/



w r o n g

http://www.musclechronicle.com/dr-layne-norton-speaks-with-musclechronicle-com/


What do you feel is the ideal workout length? Are there any exceptions to this?

There is no ideal workout length. In fact I’ve gotten great results training 2-3 hours on programs such as sheiko and smolov where people told me i’d ‘overtrain.’ People always like to point out that cortisol rises after 60 minutes. I would say to them that they have obviously not actually looked at the research because:
1) those studies were done in endurance athletes where they are continuously moving at a high rate which is FAR different than lifting in short spurts with rest periods in between
2) short term rises in cortisol really mean absolutely jack because if you understand the way cortisol works then you know it is not a fast acting hormone like insulin, it must be elevated over a longer period of time to exert it’s effects and so it’s not short term rises in cortisol that are the problem, it’s long term low level elevations that cause problems
3) most studies examining hypertrophy actually show a positive correlation between workout induced rises in cortisol and hypertrophy so…
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RANIERI private msg quote post Address this user
@AKK shiiit :/ haha owned. yeah i can see u know wat ur talking about, wen i started lifting i used to train for +2 hours or so and i slowly started losing weight and getting skinnier an i was told from many that it was coz of cortisol breaking me down an from over training but as youve explained theres so much more to it, but i dont know whether its just coz i have a fast a fuck metabolism but wen i started doing 1 hour training sessions i gained much more mass, but thats just me, everyones body reacts differently im sure
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RageBoy private msg quote post Address this user
Thanks guys, the routine is splited up, so i use 1 hour to train, full body, includes tricep and bicep, with just two exercices each
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