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.
"She's Out of Your League"
You've said it a hundred times. Maybe a thousand. And every time you say it, you train your brain to freeze the next time she walks into the room.
Leagues are a myth invented by guys who are scared of women.
She's a person. She has bad breath in the morning. She picks songs she can't sing in the shower. She overthinks her own texts.
Walk over. Say something. The league dissolves the second you open your mouth.
deadlifts
- Thread starter eminence
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"You'll Never Feel READY to Walk Over"
Next Monday you'll feel more confident. After the gym you'll feel more confident. After one more drink you'll feel more confident. After you get a better haircut, a better jacket, a better job.
You've been "getting ready" for two years.
She's standing ten feet away right now. She'll be gone in four minutes. No amount of preparation will manufacture the courage that only comes from moving your feet.
Walk over. Stumble through the first sentence. Let it be clumsy. Let it be imperfect. You will feel more alive in those ten seconds than you have all month.
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..
"Nervous Around Beautiful Women? There's a Rule for That"
I could talk to any woman I wasn't attracted to. Charming, funny, relaxed. Then a gorgeous woman looked my way and I'd become a sweating, babbling mess.
The fix took me years to find and ten minutes to learn. Nervousness and excitement are the same physical state — pounding heart, adrenaline, flushed face. Your brain just picks the label. And you can pick a better one.
Rule 16 shows you how. You feel the nerves, relabel them as excitement, and let that energy pour out as enthusiasm. Women notice the guy radiating it. They always do.
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!