Questions about workouts

[jesse1111]

Let's say you are working the chest and triceps, how many different exercises should I do? How long shoud a typical workout last?
Here is what i did today.
Bench
Incline bench
close grip bench
skullcrushers
shoulder rows
lasted about 45-50 minutes.
I work nights so I workout in the day. I don't want to go to work feeling completely drained.
A few opinions would be appreceiated. Thanks

 

[WCBias]

Let's say you are working the chest and triceps, how many different exercises should I do? How long shoud a typical workout last?
Here is what i did today.
Bench
Incline bench
close grip bench
skullcrushers
shoulder rows
lasted about 45-50 minutes.
I work nights so I workout in the day. I don't want to go to work feeling completely drained.
A few opinions would be appreceiated. Thanks

That is a good workout, although shoulder rows are for shoulders, no?

There are so many different theories, lifting to failure for bulking, higher reps for lean muscle gains.

When I was younger I used to do five or six sets for each body part and lift for 1.5 hours. Now I do two, maybe three sets for each body part, and take short rests between sets (60 seconds). I lift for half the time, and get the same results. I also only lift one body part a week and try to get at least 3 cardio workouts in a week.

Bottom line, you will get more out of lifting by doing quality reps than quantity reps. My suggestion to you would be to change your exercises for each body part after a few weeks to keep shocking your muscles and your workouts from getting monotonous. I'm sure you know this. In a few weeks change your chest work to reverse incline, dumbbell bench press, dips, flies...shoot, even push-ups are a great exercise.

Now if you want to get big...take steroids. They work really well and you don't even have to work out that hard.

 

[jesse1111]

I'll skip the steroids, thanks anyway. Yeah the shoulder rows are for shoulders. When asked the question in one thread here they put the shoulders with the chest and triceps. Then the back and biceps went together. Then of course the legs by themselves. Three days a week is pretty much the time I have.

 

[Ironman_8]

I think you need to add more tricep exercizes in the rotation such as dips (machine or manual), arm extensions (crossface, behind the head; other angles). Also try throwing in some dumbells instead of barbells since it forces the arms to work alone.
I found to get some gains on incline benches as well by switching to the dumbells at times.

Here is an example of some of the movements for the exercizes I mentioned:
http://www.thetrainingstationinc.com/arm-exercises.html

Another thing is you want to rotate more movements to your workout so it wont get boring.

When you work out your chest, the triceps will automatically get some work as well but you want to zone in on it to get your arms larger (remember the tris are much denser than biceps).

If youre doing exercizes right, then an hour to 1.5 hours max should be fine (not including cardio).

 

[jesse1111]

Between the skull crushers and close grip benches plus the regular benches my triceps are usually wore out at the end of the work out.

 

[whalewager]

a lil dbol never hurt anyone buddy. just follow a good trainers regimen.

 

[GasMan]

Try this chest workout...

Stretch...at least 4-5 minutes.

3 sets incline.
Set 1. 50% of your max for 12 reps (no more). 60 seconds rest.
Set 2. 60% of your max for 12 reps (no more). 60 seconds rest.
Set 3. 70% of your max for 12 reps (or as many as you can). 60 secs.

IMMEDIATELY go to Flat bench.
Set 1. 60% of your max for 10 reps (no more). 60 seconds rest.
Set 2. 70% of your max for 10 reps (no more). 60 seconds rest.
Set 3. 80% of your max for as many as you can. 60 seconds rest.

Immediately go to Triceps pushdowns. (Angle bar is best)
Set 1. 15 reps at weight that gets you fatigued around 15. 60 secs.
Set 2. 15 reps after adding a plate. 60 secs.
Set 3. Max reps after adding a plate (usually around 9-10) 60 secs.

Immediately go to Chest fly machine or dumbell flys.
Basically repeat the above (Tricep pushdown) as far as the weigt and repetitions go.

The entire workout takes less than 30 minutes and is an incredible workout and/or shock to you body especially if you have hit a plateau. The biggest thing is to work you muscles to fatigue especially during 3rd set of each exercise. The reps can or cannot be done with a little more explosiveness than a normal workout. This will also train you muscles to increase power and fast twitch development. You do this once a month in place of a normal workout and I promise your next chest workout will be better than the one prior to doing this.

And remember to breath properly and hydrate before, during and after!

 

[Journeyman]

I love how people assume steroids won't hurt you...as if they really know.

 

[Journeyman]

Dips were one of my fav exercises coming up.

I'm going to start doing them again, thanks for the reminder.

 

[passingthewind]

"I'm going to start doing them again, thanks for the reminder."


Journey are you going to do D-Bol or something else and please keep us posted on your size development.

 

[Journeyman]

"I'm going to start doing them again, thanks for the reminder."


Journey are you going to do D-Bol or something else and please keep us posted on your size development.

I ve never done steroids and never will...I'm an old man in this game, been lifting weights for over 25 yrs...my days of growing are over...I workout too often to grow much anyway...I am just 205 lbs.

 

[passingthewind]

I was kidding Journey, no harm intended.