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#11
Jan 3 2015 05:33pm
Really need a straight forward answer on when to hit what lifts .
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#12
Jan 3 2015 06:06pm
Quote (Toskirak @ Jan 1 2015 02:25pm)
Quick question though anybody. To make sure I'm hitting what and when correctly , what would I do today for accessory lifts with my cardio workout, if I'm hitting deadlift , OHP , squat tommorow? Probably dumbbell flat bench & lifts that won't risk me lifting those specific movements tommorow right?


Well you answered your own question at the end. Pick two movements after your 5x5 and do 5 sets of them til failure. Figure out some exercises yourself mate there a few to do for bicep and tricep as that is your only posted goal.

I.E. 5 sets of failure: hammer curls, ez bar curls, tricep pushdowns, db tricep extensions, ez bar tricep extensions

Pick a couple and switch it up.

Quote (Toskirak @ Jan 3 2015 06:33pm)
Really need a straight forward answer on when to hit what lifts .


Unless you're confident you know how to correctly train hypertrophy I would do one movement at a time

Do all of your 'accessory lifts' after mate

This post was edited by TOKiMONSTA on Jan 3 2015 06:10pm
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#13
Jan 3 2015 06:41pm
Quote (TOKiMONSTA @ Jan 3 2015 08:06pm)
Well you answered your own question at the end. Pick two movements after your 5x5 and do 5 sets of them til failure. Figure out some exercises yourself mate there a few to do for bicep and tricep as that is your only posted goal.

I.E. 5 sets of failure: hammer curls, ez bar curls, tricep pushdowns, db tricep extensions, ez bar tricep extensions

Pick a couple and switch it up.



Unless you're confident you know how to correctly train hypertrophy I would do one movement at a time

Do all of your 'accessory lifts' after mate


Thank you. I do HIIT cardio Tuesday and Thursday. so I usually hit stuff then do as well as heavy abs.
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#14
Jan 3 2015 07:50pm
Quote (Toskirak @ Jan 3 2015 07:41pm)
Thank you. I do HIIT cardio Tuesday and Thursday. so I usually hit stuff then do as well as heavy abs.


Standling cable crunches 3x12
Kneeling cable crunches 3x drop set
weighted leg raises 3x8
crunches 3x30 +
seated leg tucks 3x30 +
bent knee leg raises 3x30 +


I.E.

bench 3x8
incline bench 3x8
dips 3x drop set
db press 3x8
incline db press 3x8
bb curls 3x12
hammer curls 3x12
cable curls 3x drop set

A type of training worth trying

This post was edited by TOKiMONSTA on Jan 3 2015 07:56pm
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#15
Jan 4 2015 04:06am
Quote (TOKiMONSTA @ Jan 3 2015 06:50pm)
Standling cable crunches 3x12
Kneeling cable crunches 3x drop set


Never tried standing, is it better??
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#16
Jan 4 2015 08:53am
Quote (Lancet_Jade @ Jan 4 2015 05:06am)
Never tried standing, is it better??


Better? Idk. Worth doing? Yeah.

Most bro's do kneeling first to tire out a little, to feel the standing better, but I go opposite cos I don't wanna look like them
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