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Old 02-13-2014, 09:54 AM    (permalink
killxswitch
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Originally Posted by Nalej View Post
Complexes are no joke. Have no shame at reducing the weight... it adds up quick with all those reps and movements.
For sure. I like how changing weights completely changes the type of workout it is. I think doing the same complex with 95 lbs. and just doing a 10 minute AMRAP would be a hell of a conditioning workout.

Also, for those that want big traps, try hang cleans apparently. My traps are so sore today.
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Old 02-13-2014, 10:09 AM    (permalink
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I miss the shrug bar at my last gym... nothing hit my traps as hard as that.
Now I'm using a hack squat machine (that has handles) to do shrugs... feeling it pretty good as well.

I'll give cleans a try as well. I do them once in a while. Not part of the normal routine.
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Old 02-13-2014, 10:26 AM    (permalink
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Yeah, the shrug bar is nice. I usually do 3 different trap workouts each time.

I haven't been to the gym in a couple days, been busy.. I'm going to hit it HARD today which is stupid considering I have bowling league tonight. Haha.
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Old 02-13-2014, 10:29 AM    (permalink
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Three different shrug workouts? You mean shrugs three different ways? DBs, barbell and a shrug machine? Or... ?

I've been doing moderate weight since I've been back in November. I stay in the 8-10 reps per set. Nothing crazy. I used to cycle going moderate and heavy every other workout and I loved it. Going to re-visit that method and hitting it hard today with a heavy workout. It'll be 4 sets of 5 per workout. I'm pretty excited.
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Old 02-13-2014, 10:49 AM    (permalink
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I meant three different ways... I do the seated dumbell shrug, then standing and then I use the barbell.. 4 sets of 12.
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Old 02-13-2014, 10:57 AM    (permalink
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I meant three different ways... I do the seated dumbell shrug, then standing and then I use the barbell.. 4 sets of 12.
That's an awful lot of wasted volume on a not so important exercise.
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Old 02-13-2014, 10:59 AM    (permalink
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I usually focus on one or two muscle groups per day, so it's not like I'm trying to throw that in while I'm doing legs/arms/chest/back or anything.

I do shoulder press and a lot more for shoulders typically.
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Old 02-13-2014, 11:03 AM    (permalink
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For shoulders I do

OHP, shoulder press, side and front lateral raises, upright rows, rear delts and shrugs
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Old 02-13-2014, 11:06 AM    (permalink
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You guys have far more time than I do, apparently. I would just hit military press hard and throw in 2-3 assistance exercises.
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Old 02-13-2014, 11:07 AM    (permalink
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My workout splits are Chest and Tri's, Back and Bi's, Shoulders and traps, legs... repeat...

I could see just doing military press if you do just an all out upper body workout or just a Push workout... if you had a shoulder day, I'd assume it'd be more than just that
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Old 02-13-2014, 11:25 AM    (permalink
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I am trying to do like somebody said and have a lot of time off in between working a muscle. So I am now doing:

1. Chest / Tri
2. Bi / Forearm
3. Off day
4. Shoulders / upper back
5. Quad, ham, glute / middle and lower back
6. Calves
7. Off day

I have been hitting it harder than I have in months though. Failure sets often, which I haven't done much in the past.

Also started keto back.
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Old 02-13-2014, 11:29 AM    (permalink
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Interesting splits. I've never seen them split up so specifically lol
I'll admit that I like a 4-day split because it'll be less than a week when I hit the same muscle groups. That's a main goal of mine though.
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Old 02-13-2014, 11:40 AM    (permalink
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Interesting splits. I've never seen them split up so specifically lol
I'll admit that I like a 4-day split because it'll be less than a week when I hit the same muscle groups. That's a main goal of mine though.
I switch it up often. In the past year I've done something very targeted like above all the way to full body circuits (upper body one day, lower the next, repeat).

I also change up weights, as I have done these splits before but heavy sets and no off days. Same with circuits, I will switch between body weight central circuits (push-ups, dips, shoulder lifts with weights, pull-ups, chin ups, for an upper body, etc) or weighted (bench press, tricep extensions, curls, back flys, shrugs). Then there is non-weight lifting like basketball and boxing based cardio circuits.

I guess that is my way of keeping it interesting.

I would place calves in another group but I like where they are placed so that my back can get essentially a two-day rest without me actually being out of the gym for two days.
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Old 02-13-2014, 11:51 AM    (permalink
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Wait, I just saw that.. you have a day just for calves? That sounds extreme lol
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Old 02-13-2014, 11:56 AM    (permalink
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Well it's duration isn't as long as the other days. But I wanted a 7 day schedule for rest and to keep it on a weekly routine. Also, my calves are pretty nice now after working them consistently over the past year approximately, so I don't mind putting a lot of work into them. When I had them on other days, I didn't have the same results. I definitely needed to split them from the rest of legs.
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Old 02-13-2014, 11:59 AM    (permalink
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Fair enough. Whatever works for you. I know my calves need a lot of work lol
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Old 02-13-2014, 02:30 PM    (permalink
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I need a program quick!

First time at the gym since a long time.
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Old 02-13-2014, 04:31 PM    (permalink
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Just follow this.
http://www.mensfitness.com/training/...-muscle?page=2
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Old 02-13-2014, 07:41 PM    (permalink
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I tried jumping medicine ball slams for the first time last week. I think I am going to have to include that for Sundays. It takes a lot of getting used to though.
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Old 02-13-2014, 09:00 PM    (permalink
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I decided to add hiking 2 times a week for my cardio, I found some really cool trails near me.
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Old 02-13-2014, 09:24 PM    (permalink
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I probably shouldn't post while working out but putting 5 x 6 deadlifts towards the end of a big workout was a wee mistake.
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Old 02-14-2014, 07:50 AM    (permalink
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I probably shouldn't post while working out but putting 5 x 6 deadlifts towards the end of a big workout was a wee mistake.
Lol probably should've done those first broski.
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Old 02-14-2014, 09:25 AM    (permalink
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I've joine MeetUp and am going to try to start trail running around here in San Diego. I need to start some sort of cardio besides basketball and treadmills suck.

My four day split... just for fun

Chest and Tri's


Back and Bi's


Shoulders and Traps


Legs
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Old 02-14-2014, 09:27 AM    (permalink
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No deadlifts on back day? For shame.
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Old 02-14-2014, 09:32 AM    (permalink
Nalej
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Deadlifts is on leg day.

Quote:
The deadlift is a compound movement that works a variety of muscles groups:
-The grip strength (finger flexors) and the lower back (erector spinae) work isometrically to keep the bar held in the hands and to keep the spine from rounding.
-The gluteus maximus and hamstrings work to extend the hip joint.
-The quadriceps work to extend the knee joint.
-The adductor magnus works to stabilize the legs.
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Last edited by Nalej : 02-14-2014 at 09:36 AM.
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