Here is a good one I do now on the couch when watching tv. Fun! Two birds…one stone. Anyone do this one? May be more effective than the seated dumbbell curls mentioned earlier.
I'm a DB guy through and through. But for some weird reason, bicep curls are the one lift I actually prefer BBs over DBs.
3000 lbs of bullsh@t Great fun! I'm useless, but not for long....my future is coming on Stupid edibiles, terrible ideas.
I've become super busy and need a very effective lifting routine that is 45 minutes that I can do every other day. Any suggestion?
This is what I'm going to try: Day 1: Chest, Triceps, And Back Muscles Pull-ups: 4 sets of 5 – 8 reps Barbell bench press: 4 sets of 12, 10, 8, and 6 reps Standing barbell overhead press: 4 sets of 12, 10, 8, and 6 reps Face pulls: 4 sets of 12 reps Triceps dips: 2 sets of 12 to 15 reps each Day 2: Chest, Back, And Biceps Deadlifts: 4 sets of 5 reps each Parallel dips: 5 sets of 5-10 reps Incline DB bench press: 4 sets of 12, 10, 8, and 6 reps Dumbbell row: 4 sets of 12, 10, 8, and 6 reps Plank: Hold for about 60 seconds Standing barbell curl: 3 sets of 8 reps each Day 3: Legs And Shoulders Lunges: 3 sets of 10 to 12 reps each Squats: 3 sets of 8 to 10 reps each Seated lateral raises: 3 sets of 10 to 12 reps each Barbell drag curl: 4 sets of 12, 10, 8, and 6 reps Decline bench press: 4 sets of 12, 10, 8, and 6 reps
Seems like you are going to be rushing through your rest time. How much you plan on resting between sets there? Go max 3 sets and use Arnold's technique for maximizing muscle growth: - The 4-1-1 - The "pause" Arnold Schwarzenegger shares his top two techniques for building muscle (msn.com) I dunno. I was doing the 4-1-1 and the "pause" on my workout yesterday. Kicked my ass.
56 minutes on day one and I put in 100 crunches at the end. Weight was lower and I was getting my form right on some of them like Military press and face pulls. Sort of a warmup and I anticipate I'll be in the groove on the third or fourth cycle and can up my weight so I'll see where it ends up with good efficient form. Rest time wasn't as metered- I usually set a timer between sets. If I can keep it under an hour that's good. 45 minutes was a good benchmark and gave me some wiggle room. 4-1-1/pause is really good. I've been focusing on eccentric a lot lately as I think it is the secret to really maximizing your lifts. Pausing and working to failure even with lower reps each set (as with a lot of these sets) is trendy right now, and rightly so.
Do you push close to failure on each set? If so, two sets are probably enough. Diminishing returns really kick in starting with the 3rd set. Just a thought.
I decided to attack the chest more aggressively by duplicating the same exercise between BowFlex and dumbbells in the same workout (3 sets each exercise). The Internet convinced me I might be missing out on some gains just using cables. Besides, BowFlex maker filed for bankruptcy. lol Seated incline bench press (cable) Seated incline butterfly (cable) Seated incline dumbbell press Seated incline dumbbell butterfly
I did an incline bench press with a max lift of 10 reps @ 300 pounds of BowFlex weight yesterday. That's three 50 pound power rods on each side. That's the best I could do...at least in that workout. Granted, it was the third and final set of that one exercise to start the workout. I've never benched 300 actual pounds of free weights as a max but I'm sure that was not 300 pounds. The weight varies depending on how much tension the power rods are at. At the top of the lift, I'm guessing it was around 250 pounds. It probably started around 230 pounds. It could have been more, though. It's hard to say. That's the crutch of power rods. You just don't know. lol. It felt like a good amount and 8-9-10 reps were brutal.
This is prolly gonna get laughed at and poo pooed by others in here, but I just ordered the K Bundle from Harambe System. It won't be in for a week, but I'm excited to use it to supplement my busy schedule. It's fairly expensive for what it is, but it's made to last, and fairly portable if you're travelling. At least the smaller bar (or handles) is. https://harambesystem.com/ I'm pretty excited for it. Between this, HIIT, and the treadmill, I might see if I can cancel my gym membership, since I haven't had time for it anyways. Have restarted my journey since my D&D thread, by the way. Doing fairly well with it. Hoping to ride that trail into the best shape of my life.
That’s awesome! No shame in resistance bands…now with stick! It’s actually pretty ingenious. I use bands in some of my exercises like leg curls and standing twists. Anything is better than nothing. Don’t stop!
I love this video. I was always afraid of the leg extensions from hearing injury stories. Secret is don't go heavy on it.
