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re: OT workout crew assemble!!! Need suggestions on daily routines
Posted on 3/24/15 at 2:02 pm to oleyeller
Posted on 3/24/15 at 2:02 pm to oleyeller
Because you are isolating your legs on machines. Which are good for hypertrophy to an extent but is used more for rehab purposes.
You need to do posterior chain work that focuses on movements and not so much isolation. This will give you more functional strength.
You need to do posterior chain work that focuses on movements and not so much isolation. This will give you more functional strength.
Posted on 3/24/15 at 2:04 pm to lsucoonass
I can't get my quads to grow. Although my hams are pretty large
Posted on 3/24/15 at 2:04 pm to oleyeller
quote:
not sure how it is "a waste of time"
doing exercises that offer little to no benefit
Posted on 3/24/15 at 2:04 pm to Tiger Ryno
quote:
most people don't even make it to the half arse leg day…its just… day
if i can make it through lungers and squats on smith OR leg presses, then i can touch myself doing calf raises and hammy curls the rest of the time
Posted on 3/24/15 at 2:05 pm to yellowfin
anyone know of gyms that have dumbbells beyond 120 lbs?
Posted on 3/24/15 at 2:08 pm to Chad504boy
The pay gym at Mandalay Bay had them
Posted on 3/24/15 at 2:09 pm to Chad504boy
quote:
anyone know of gyms that have dumbbells beyond 120 lbs?
Every got dam one of em
Posted on 3/24/15 at 2:09 pm to yellowfin
quote:
The pay gym at Mandalay Bay had them
I'd say benching 130lb dumbbells is the equivalent of benching like 450 lbs on the bench right?
Posted on 3/24/15 at 2:10 pm to oleyeller
quote:
150lb seated calf raises 3x12
200lb staning calf raises 3x12
160lb leg extensions 4x12
100lb hamstring cufls 3x12
all waste of time
do some squats and lunges
not sure how it is "a waste of time" but okay
They aren't necessarily a complete waste, meaning that you will certainly develop strength and whatnot, but as a general notion, doing machined, simple movements is far less productive than doing complex movements.
quote:
200lb staning calf raises 3x12
Depending on the machine you are using for these (if any), I would not be surprised if these are causing some of your shoulder pain. Hated the standing calf machine. Always fricked with my shoulders.
Your leg days should probably consist of something like:
squats, leg presses, lunges, and sitting calf raises.
The squats and lunges are complex movements that will require you work your whole body. The leg presses, while based on a machine, are still relatively complex, they simply allow you to keep from worrying so much about your back. Theoretically, they should help increase your squat and you should certainly be able to go much heavier on leg press than you do on squat. Sitting calf raises are there to basically keep you from having silly looking calves when your thighs are the size of buildings from all the squatting.
If you are tired of squats, investigate hack squats, front squats, goblet squats, or other squat variations.
Posted on 3/24/15 at 2:10 pm to oleyeller
So you are trying to add bulk to your Biceps and Chest?
You should be adding weight to each rep
3 sets of 6 and don't be able to finish the last set.
My chest (this cycle) is:
incline bench 3x6
incline flys 3x6
flat bench 3x6
I do a push pull type workout so I move on to back after this.
You should be adding weight to each rep
3 sets of 6 and don't be able to finish the last set.
My chest (this cycle) is:
incline bench 3x6
incline flys 3x6
flat bench 3x6
I do a push pull type workout so I move on to back after this.
Posted on 3/24/15 at 2:10 pm to Chad504boy
In the br area I don't know other than the lsu football stadium or coach Garry frank.
I know metroflex and all it's affiliates have 120 lb plus db's
I know metroflex and all it's affiliates have 120 lb plus db's
Posted on 3/24/15 at 2:17 pm to oleyeller
Bis are a small muscle and easily overworked, you don't need one full day dedicated to just bis. If you want to hit them twice a week you could do something like back and bis together early in the week and then bis and tris together later in the week. Just remember when you're doing back that it will work your bis a lot with it so you'll only need a few bis workout to fully exhaust them.
If your wanting to add mass to your bis, imo the best workout is wide grip heavy straight bar, barbell, curls.
Also remember your triceps are much more of your arm muscle so be sure to hit them hard as well to make your arms look bigger.
Also if you're running a ton and not fat you won't put on mass easily. It's good to have cardio, but how much depends on your goals. Be sure to take in good carbs and protein before and after your workout.
Good luck.
If your wanting to add mass to your bis, imo the best workout is wide grip heavy straight bar, barbell, curls.
Also remember your triceps are much more of your arm muscle so be sure to hit them hard as well to make your arms look bigger.
Also if you're running a ton and not fat you won't put on mass easily. It's good to have cardio, but how much depends on your goals. Be sure to take in good carbs and protein before and after your workout.
Good luck.
Posted on 3/24/15 at 2:20 pm to Dylan
quote:
Bis are a small muscle and easily overworked, you don't need one full day dedicated to just bis. If you want to hit them twice a week you could do something like back and bis together early in the week and then bis and tris together later in the week. Just remember when you're doing back that it will work your bis a lot with it so you'll only need a few bis workout to fully exhaust them.
If your wanting to add mass to your bis, imo the best workout is wide grip heavy straight bar, barbell, curls.
Also remember your triceps are much more of your arm muscle so be sure to hit them hard as well to make your arms look bigger.
Also if you're running a ton and not fat you won't put on mass easily. It's good to have cardio, but how much depends on your goals. Be sure to take in good carbs and protein before and after your workout.
Good luck.
some very good info! thank u
Posted on 3/24/15 at 2:43 pm to volnavy
quote:
My chest (this cycle) is:
incline bench 3x6
incline flys 3x6
flat bench 3x6
If you have rotator cuff issues and do stuff like this, if it isn't torn already it will be soon.
Posted on 3/24/15 at 2:52 pm to LSUfan4444
How so, using proper form you don't engage the rotator.
Posted on 3/24/15 at 2:53 pm to oleyeller
quote:
thursdays-biceps 45mins
Posted on 3/24/15 at 2:53 pm to LSUfan4444
quote:
My chest (this cycle) is:
incline bench 3x6
incline flys 3x6
flat bench 3x6
If you have rotator cuff issues and do stuff like this, if it isn't torn already it will be soon.
lolz. you scapular retract brah?
Posted on 3/24/15 at 3:03 pm to oleyeller
Supersets and Dropsets for Biceps my man.
Posted on 3/24/15 at 3:04 pm to oleyeller
I do little more than pullups, squats, deadlifts, OHP, bench, and dips and results are fantastic
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