Quote (MrBobMarley @ Jun 20 2013 12:19pm)

I'm doing a upper/lower body split now

2 days on, 1 off

I really want to work on my arms since they are lagging behind. For a long period i only did compounds and neglected my arms and they are kinda behind now.

For my upper body split, I do 3-4 sets for chest and back 6-8 rep range, 3 sets for shoulders 10-12 reps,and 3 sets of biceps and triceps 10-15 reps

Any tips or extra things for my routine to help me really build my arms.... This routine I am on doesn't really hit arms as a priority, but even on routines that hit them hard I have never really gotten great results. My arms always have seemed to lag behind.

Quote (Hardcliff @ Jul 4 2013 09:43am)

Hi John, so a few days ago some PT in the gym criticized my squat form, saying my "upper back was rounded." I switched to low bar squat not too long ago and because my torso leans forward a bit more than compared to a high bar squat, maybe he saw my "leaning forward" as upper back rounding, so I decided to record a set of myself squatting today and to check my form. This set was performed using olympic shoes. I've been using chucks since I started doing low bar but I've decided to use my adistars again on the warm up sets, see if it helped or if I should just stick with flat sole shoes. From the video, I noticed that I am going a bit lower than I am used to. Don't know if it's the shoes helping with depth, or maybe the new Bryce Lewis pre-Squat warm up drills I did today lol. What is your stance on oly shoes when doing low bar squats? Second, does it look like my knees are going too forward? For low bar, I have a feeling my knees shouldn't be passing my toes, but my stance is shoulder width, not as wide as sumo since I am still working on being able to hit parallel with a very wide stance. As for the back, I don't see any problem with it but I would like your opinion on my form. Angle might not be the best because I was focused on checking depth with the oly shoes on. So again, few notes about squat video.

- Low Bar Squat
- Oly shoes on
- Shoulder Width Stance

http://www.youtube.com/watch?v=-zRkJUdA2hE

Quote (PureOwnage2 @ Jul 4 2013 04:33pm)

Gonna try to save john some time and lyk the video is private

Quote (MrBobMarley @ Jul 4 2013 07:56am)

Yesterday I went to deadlift

Worked up to 405, and wanted to do 5-6 reps of it

In a new climate which i am not used to, so i've been sweating a lot in the gym. Couldn't hold the grip well, and could only get 1 rep.


Prior sets had slight stimulation of my muscles, but nothing intense.

Can you explain to me what that did to my muscles and the results of it if anything? Not training to failure that is, in a lower rep range.

Quote (Hardcliff @ Jul 4 2013 10:43am)

Hi John, so a few days ago some PT in the gym criticized my squat form, saying my "upper back was rounded." I switched to low bar squat not too long ago and because my torso leans forward a bit more than compared to a high bar squat, maybe he saw my "leaning forward" as upper back rounding, so I decided to record a set of myself squatting today and to check my form. This set was performed using olympic shoes. I've been using chucks since I started doing low bar but I've decided to use my adistars again on the warm up sets, see if it helped or if I should just stick with flat sole shoes. From the video, I noticed that I am going a bit lower than I am used to. Don't know if it's the shoes helping with depth, or maybe the new Bryce Lewis pre-Squat warm up drills I did today lol. What is your stance on oly shoes when doing low bar squats? Second, does it look like my knees are going too forward? For low bar, I have a feeling my knees shouldn't be passing my toes, but my stance is shoulder width, not as wide as sumo since I am still working on being able to hit parallel with a very wide stance. As for the back, I don't see any problem with it but I would like your opinion on my form. Angle might not be the best because I was focused on checking depth with the oly shoes on. So again, few notes about squat video.

- Low Bar Squat
- Oly shoes on
- Shoulder Width Stance

http://www.youtube.com/watch?v=-zRkJUdA2hE

Quote (kalhmera @ Jul 4 2013 06:09pm)

hey man,can you please give me some good workout routine 3days/week for abs?
i have db's and a pulley if that helps"home exercises"

Quote (7_Deadly_Sins @ Jul 5 2013 05:42pm)

I'm not sure what you are asking.

Can't really see anything. Get a video from the side and of your whole body. YOu'll have to get someone to hold the camera for you.



Sure.
Planks 3 sets of 45-1 minute work up and add sets as neeed.

Side bends heavy as shit 5x10

Alternate these as ABA BAB