Quote (SKCRaynor @ Oct 31 2009 12:53pm)

lmao sorry I missed legs on saturday...

anyway

legs - deadlifts, squats, DB lunges, leg extensions, leg curls, standing calf raises, seated calf raises

forearms you can add 2x a week if they are lacking in the form of 10 sets (each time) nonstop descending front/back wrist curls with a barbell.

for back days you can do pull-ups, but this tends you weaken you and tire you out more if you do them at the beginning, do them post-workout.

tricep dips are dips with a close grip palms facing inwards, and back arched. I like to go very heavy with tricep dips and avoid dips on chest day.

for curls keep your wrists straight of course.

for reps...see like 2 pages ago...I went over this...but basically go until failure with little rest if you are bodybuilding...or do low reps and as high a weight as possible if you are power lifting/strength training.


lastly...hands gotta be a lil closer than that until you get big enough to need to seperate them more...the good goal is to extend ur thumbs and make the tips touch for optimal tricep vantage

Quote (SmeSnitches @ Oct 31 2009 03:55pm)

i heard having deadlifts and squats on the same day is a bad idea? i don't know if it the other way around

Quote (cseitz71690 @ Oct 31 2009 04:30pm)

ISO : Forearm workouts

Sounds lame but it seems my forearms are stubborn and I need to beat the hell out of them in order for them to grow.

Also what day should I do them, this is what my routine looks like :

Mon - Back
Tuesday - Chest
Wed - OFF
Thurs - Legs
Fri - Shoulders (been taking off since I got some tendonitis in my rotator cuff or some shit) :/
Sat - Arms
Sun - OFF

Quote (SKCRaynor @ Nov 1 2009 06:22am)

hey man...good to hear from you.

every other day hit forearms for 10 concentrated sets at the end of each workout...make it look like this

day 1 - 5 sets reverse BB wrist curls (pyramid up), 5 sets front BB wrist curls (breakdown sets till failure)
day 2 - no forearms
day 3 - 5 sets side DB wrist curls (pyramid up), 5 sets concentration DB wrist curls (breakdown sets till failure)
day 4 - no forearms
day 5 - 5 sets front cable forearms (use ez bar and do 21's), 5 sets rear cable forearms (use straight bar and do 5x5's)
day 6 - no forearms
day 7 - 5 sets reverse bicep curls (use ez bar and do 21's), 5 sets of 45lb plate twists (stand up in a lunge position, dangling weights at your sides, twisting your wrists and burning out the forearms 5 times till failure)

Quote (Pat_Man @ Nov 1 2009 10:01pm)

Kk im a soccer player in middle school for some reason i cant do 2 miles in 14 mins which is needed 2 play High school Soccer please lmk

Quote (Mesonychid @ Nov 1 2009 11:27pm)

What rep scheme do you suggest for cutting body fat/gaining muscle mass? And how should my caloric intake look?