Gym

Do you have more time during the week. Could you do five days training.
You need to up your game, i see were you could make improvements. But doing a body part each day. Chest,back,shoulders, arms and legs.

Doing shoulders with triceps works however the tricep is a major muscle and you could do more on it.

Use a bar for chest insread of a machine.
Try chin ups for first set of back, 4x10 (if possible) difficult at start.
Also protein is very important yes eat meat but drinking your protein helps growth and muscle recovery. I take a scoop of oats, oat bran powder, protein powder, banana and grapefruit juice blend it and drink for breakfast (i hate milk). Good slow release engery.
Have more advice if interested but alot to list but let me know if you want training list.

 

I used to go 5 times a week, but found that i was compromising on performance on a session, after having one the day before. So i decided to have a rest inbetween. I realise there is gaps and stuff in that workout, but what i do is, i chnage it every few weeks when it gets about stale.

I would take all them things if a had the money like but a don't. And i use the machine for now to bring up a foundation for bars and free weights, even though the gym am at only has a smith, not a free-barbell. Does chin ups not focus more on bicep?

Am open to any ideas and stuff mate. What do you do like, with regards to yer routine?

btw, do ye mix that in a blender or just a shaker?

 

Depending on what way u do your chin ups for back. They are difficult even for expereniced trainer. I put the protein powders etc in the shaker but i bought a hand blender in asda for 4quid which really smoothes it out. It doesnt look appealing but its a great start to the day.
The protein powder every few months is half price at holland & barret (12.50) for 90 day supply.
Working a body part e.day is working well for me. I do 4 sets of each excerise. I also do 4 different excercises. Ex. Biceps;

21's 4 sets
Preacher curls 4 x 10 (or what you can manage)
Alternate dumb bell curls 4 x 10 (each arm)
Standing curls 4 x 10

Just an example of what i would do for a body part.

 

whats 21's?



heres my routine:

chest- bench press, incline bench press, chest flys
back- seated row, pull up
triceps- pull downs, tricep extension
biceps- individual bicep curls, bicep curls with barbell
shoulders- shoulder press, lateral raises
legs- leg press, calf press

 

21s use a bar lift 7 times one third movement next 7 two thirds movement last 7 full curl hence 21s. You will feel the burn, but your arms will reap the benifits.
Your back is a series of huge muscles so i would suggest add a couple more exceries to your routine - pull ups, T-bar, seated rows and laterial pull downs 4 sets of 10 for each (usually final sets of each i dont get to 10 as weight goes up).

Same applies to shoulders and other body parts - add more excerises.
I'm not suggesting you'll become super fit but your strength, staima and your pecs, shoulders, arms, your overall build will look apart.
Might i also suggest if you do cardio, do it after weights as before would burn valuable strength.

 

Chest
Bench press
Incline bench press
Flat bench flies
Cable cross overs

Back
Chin ups
Laterial pull downs
T bars
Seated rows

Shoulders
S. Press barbell
Flies (sometimes super sets)
Up right rows
Front s.raise

Tricep
Dips
Close grip bench press
Dumbell raise(behind head using two hand one d.bell)
Push downs.

Legs
Squats
Leg press
Leg extensions
Hamstring curls
Calf push ups.

All 4 sets of 10 or whatever you can push

You know what i do for biceps already as in last post.

 

YouTube - Killer Home Arm Workout 21's ( Get Ripped Biceps Fast!)

21's ! watch vid from one minute in to get idea

i used to do this with dumbbells, not the same but same idea

 

what sort of weight on the bar for the 21's?

 

I would imagine a little bit less than what you would do a normal curl with.

btw, is 21's all you would do for biceps, that would be enough for me to get that 'pump' and they say thats when you should stop

 

I do this thing as well:

do 10 standard arm curls with say a 7kg/8kg/9kg dumbbell, while holding another dumbbell of the same weight in the other hand at a 90 degree angle while you do the set. Then switch- start working the arm that was at 90 degrees and hold the previous worked one at 90 degrees, then upon completion of the set, switch arms again.

I do that so you have done each arm 30 curls and held each arm while the other has been doing the set, for 3 times also.

 

the seated rows i do, its a resistance machine, so its very similar to the t-bar row.

about the cardio, i do that after weights, but i normally do it on a completely different day.

see for the 21s, would that be all you do for your biceps? and what kind of weight do you use compared to what you would use for normal curls?

also, do you use that kind of idea for other exercises/muscles?

 

Start light because believe me they will burn even with the lightest weight.
But you got to push yourself

 

No check a prevoius post in the last page for my bicep workout. For other muscles, like shoulders you can super set i.e.
(dumbell) shoulder flies start with heavy weight, middle weight then lighter weight do set of 10 heavy - no break straight to middle weight for another set - no break straight to ligther weight, hence super sets. Repeat process 3 or 4 times.

Then on to your other shoulder excerises. Its about the burn.

 

see for the "super set", is it basically

3/4x 10 heavy then 10 middle then 10 lighter?

 

Yes mate. Then continue with your shoulder work out

Shoulder press 4 x 10
Flies super sets 3 x 10 (thats potenialy 90reps usually not, burn)
Up right rows 4 x 10
Front raises 4 x 10

 

did the 21's at the gym tonight, very good work out and not as easy as it looks.

 

Eat 6 times a day, rice + Chicken 3 of those times, 200 grams of protein minimum, add test, the end.

 

Used to do the 21's a couple of months ago, but with dumbbells, done them tonight but i couldn't go at it full pelt in terms of weight, having done various pulling exercises that use the bicep, for my back.

 

Add test ?? Your not suggesting testostrone ?

 

Roids ? nah daint bother with them.

Apparently they're never good, but they have less effects under the age of 25 where they would give you massive hormonal imbalance.