for a bulking routine, what would be a good way to do these? I'm not sure how I would go about counting these since you can't really do them fluidly. Would doing as much weight as I can 8 times, resting for 2 mins, and then continuing for another 5 sets be reasonable? I just don't know.
"The Coffee Shop Girl You Never Spoke To"
You've replayed it a hundred times. She stood three feet away, scrolling her phone. You had an opening. You composed the perfect line — after she was gone.
For all you know, she's married now. To some guy who said something. Anything.
Openers are cheap. Almost any sentence works when it's delivered within three seconds. The expensive part is the standing there, drafting and deleting, while the window quietly closes.
The "22 Rules" stripped out my hesitation. What to open with, how to keep it alive, and the one habit that costs guys more women than anything else: waiting for perfect.
deadlifts
- Thread starter eminence
- Start date
"She Liked You in March. It's October Now."
Attraction runs on a clock.
She flirted for weeks. Touched your arm. Found reasons to be alone with you. And you were careful. Respectful. Waiting for the right moment.
The moment had a shelf life. It expired around month two, and by the time you asked her out, she'd quietly filed you under "little brother."
One of the hardest lessons inside the 22 Rules: women rarely wait. Interest either grows or it decays, and nothing decays it faster than a man who never moves.
Make the move while she's still inventing reasons to be near you.
Warboss Alex
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yes, they're probably the best mass builder out there (better than squats but not by much) if you persevere. 5 sets is not reasonable at all!eminence said:
for deadlifts I like 2 x 5 as a starting point and then adjust from there. you can switch to 3 x 3 or singles even a higher rep range (1 x 10) when you start stalling.
however I'm concerned about your 'not do them fluidly' thing.. they're extremely dangerous if you don't pull correctly, so research the proper form.
yeah i guess watching the ronnie coleman videos of him doing deadlifts wouldn't be such a great idea. In that he just did a ton of weight once, rested, then moved up to a higher weight. But you have me confused, does 2 = sets and 5 = reps in 2x5? Just trying to figure out which would be best for me.
Warboss Alex
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NOBODY SHOULD EVER COPY WHAT RONNIE COLEMAN DOES lol. His form is atrocious.eminence said:
yes, two sets of five reps.. start with that for now.
Warboss Alex
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and let me see the rest of your routine..
"She Liked You in March. It's October Now."
Attraction runs on a clock.
She flirted for weeks. Touched your arm. Found reasons to be alone with you. And you were careful. Respectful. Waiting for the right moment.
The moment had a shelf life. It expired around month two, and by the time you asked her out, she'd quietly filed you under "little brother."
One of the hardest lessons inside the 22 Rules: women rarely wait. Interest either grows or it decays, and nothing decays it faster than a man who never moves.
Make the move while she's still inventing reasons to be near you.
the video section of ironaddicts.com has a link to a lot of good form videos and links to other powerlifting type sites that have videos of all the major lifts and accessory lifts. I think you have to make an account there to be able to see them.
Still experimenting some, but i'm rather inexperienced with bodybuilding so I would love some suggestions, I just started about 2-3 weeks ago so I know i'm not pushing hard enough...I tried to base it off diesel's guide with a little bit more suggestions from my school's weight training instructor. All are done with appropriate weight, I try to increase my weight each week by 5lbs. Also I do ab's every other day.
Monday - Chest & Biceps
Bi's: Standing Barbell Curl 8 reps x 3
Standing Alt. Dumbell Curl 8 reps x 4
Chest: Widegrip bench press 8 x 5
Dips - Not hanging any weights right now, 8 x 3
Tuesday - Back & legs.
Back: Deadlifts (not sure of appropriate amount here)
Pull ups 8 x 5.
Legs: Squats 8 x 3
Leg press: 8 x 3
Leg curl: 8 x 3
Wednesday - Delts & Traps
Delts: DB Military Press: 8 x 3
DB Lateral Raise: 8 x 2
DB Front Raise: 8 x 2
Traps: DB Shrugs 8 x 4
Thursday - Tri's & Bi's
Tri's: Close Grip Bench Press 8 x 3
Two arm DB extensions 8 x 3
Kickbacks 8x3
Bi's: Seated Barbell Curl 8 x 3
Seated DB Curl 8 x 3
Friday - Chest & legs
Chest: Widegrip Bench Press 8 x 5
DB Flyes: 8x3
DB Benchpress: 8x2
Legs: DB Stiff legged dead lift 8 x 3
Lunges 8x3 each leg.
Saturday - Rest
Sunday - Rest
Monday - Chest & Biceps
Bi's: Standing Barbell Curl 8 reps x 3
Standing Alt. Dumbell Curl 8 reps x 4
Chest: Widegrip bench press 8 x 5
Dips - Not hanging any weights right now, 8 x 3
Tuesday - Back & legs.
Back: Deadlifts (not sure of appropriate amount here)
Pull ups 8 x 5.
Legs: Squats 8 x 3
Leg press: 8 x 3
Leg curl: 8 x 3
Wednesday - Delts & Traps
Delts: DB Military Press: 8 x 3
DB Lateral Raise: 8 x 2
DB Front Raise: 8 x 2
Traps: DB Shrugs 8 x 4
Thursday - Tri's & Bi's
Tri's: Close Grip Bench Press 8 x 3
Two arm DB extensions 8 x 3
Kickbacks 8x3
Bi's: Seated Barbell Curl 8 x 3
Seated DB Curl 8 x 3
Friday - Chest & legs
Chest: Widegrip Bench Press 8 x 5
DB Flyes: 8x3
DB Benchpress: 8x2
Legs: DB Stiff legged dead lift 8 x 3
Lunges 8x3 each leg.
Saturday - Rest
Sunday - Rest
Warboss Alex
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(a mon wed fri routine.. change the days as you want, just leave a day between workouts and two days of rest)
squat variation 2 x 5
squats 1 x 20 or leg press 1 x 30
stiff leg deadlifts or good mornings 3 x 10-15
calves 1 x 15 (hold the negative for 10 seconds)
bench variation 2 x 5
another bench variation 2 x 8-10 (different to the first) or dips
(e.g. incline barbell 2 x 5 and flat db 2 x 8-10)
shoulder press 2 x 8-12
tricep exercise 2 x 10-15
deadlift variation 2 x 5
row or chin/pulldown 2 x 8
bicep exercise 2 x 8-12
forearm exercise 2 x 15
Plug abs in wherever you like, twice a week, weighted. (even on off days if you like, just do them)
enjoy.
squat variation 2 x 5
squats 1 x 20 or leg press 1 x 30
stiff leg deadlifts or good mornings 3 x 10-15
calves 1 x 15 (hold the negative for 10 seconds)
bench variation 2 x 5
another bench variation 2 x 8-10 (different to the first) or dips
(e.g. incline barbell 2 x 5 and flat db 2 x 8-10)
shoulder press 2 x 8-12
tricep exercise 2 x 10-15
deadlift variation 2 x 5
row or chin/pulldown 2 x 8
bicep exercise 2 x 8-12
forearm exercise 2 x 15
Plug abs in wherever you like, twice a week, weighted. (even on off days if you like, just do them)
enjoy.
donjuanjovi
Senior Don Juan
Start very light, even with a bare bar. Get your form down before you get into any serious weight. Improper form during a deadlift could cause very serious injury to your lower back!