PensFanInDC wrote:If you have a bench you can do back extensions. You're doing a lot already.
PensFanInDC wrote:If you have access to Med ball you could do overhead throws. That works the lats and posterior delts. Any explosive overhead throwing motion really.
Plyo pull ups are good.
Clean and press. Overhead press.
Back plyo exercises are limited.
As for own weight the classic back extension using the bench is good. You can even hug a plate or dumbell for added resistance.
Eismann wrote:With the band, I do seated rows with the band wrapped around an elevated leg of an armoir.
dodint wrote:If I did nothing but flat bench, bicep curls, triceps extensions, and forearm curls for a year what would happen? Would the lack of 'muscle confusion' lead to me plateauing and wasting the last 8 months or so, or would I keep progressing and end up oddly misshapen from not working out anything else?
tifosi77 wrote:Wow, those rep counts are loco. I had always heard 8-10 reps of a heavier weight for mass, 12-15 of a lighter weight to lean out. Whichever way you go, just make sure the weight is such that the last 2-3 reps are hard, because that's where the gains are.
PensFanInDC wrote:Lift 5+ days a week. If you want to gain mass, that is the only way to do it. Focus on one area a day:
Friday: Lift for max weight*
Make it a circuit. For example:
Curls - 15 reps
Arm Raises - 15 reps (both lateral and linear)
Shoulder Press - 15 reps
Dips - 15 reps
Complete the circuit as fast as possible, take a 3 minute rest, repeat 5 times. Finish workout with 5 minutes of HIIT. Got any cardio equipment? If not, is there a place to run? Go as hard and as fast as you can for 30 seconds and then take a 30 second moving rest (jog or slow bike pedal, etc.). Repeat for 5 minutes.
You can increase the reps to 20, 25, 30, or 50. Whatever you feel comfortable doing. 15 was just an example.
*Try and do each weight exercise you did during the week at your max weight +5lbs (or more, try not to do more than 10lbs) for at least 3 reps. This will help increase your ability to lift higher weight and, in turn, speed up you mass building.
Eismann has some good supplement tips in the Vitamin thread
GSdrums87 wrote:I'd never do arms before back or chest in a week. Needlessly fatiguing the extremities that are already going to get hammered on chest and back days.
Idoit40fans wrote:After the pittsburgh toronto trip i finished a week ago, getting back into the gym for the first time today