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2003/11/19, 11:02 PM
Hey guys whats up. I'm just sick of staying where im at right now. I just want to get better. I havent had an improvent in a while. I learned for a better benchpress, its good to add in incline bench and close grip benches. I havent added in close grip(allthough ive done it before), but i did add in incline. They say to do incline first. But i do that, and then i have little strength to do my flat bench workout, and i cant finish it. And in everything else, like biceps and triceps i havent been making any progress lately. In Biceps and everything else, ive pretty much had the same routine for years. But recently i just made a new workout for biceps and i did it today. Before i was doing 4 sets of 8 on an 80 lb barbell with 90 seconds of rest in between. But i changed it too first set, 60 lbs 16 reps, second set 70 lbs 12 reps, 3rd set 70 lbs 10 reps, and fourth set 80 lbs 8 reps. I got to the last set and i could only do 4 reps. MY max barbell curl has been 100 for awhile. And in chinups i cant beat my best. I train with a 15lb dumbell in my foot when doing chinups too, some days i do sets and some i go for max. But i never get better at anything anymore. Im just getting so tired of this. Is there anything i can do better or do something to get better? Is there any workouts i can do? Help me
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2003/11/19, 11:21 PM
It is probably not a "secret" workout that is what you need, it is probably a change in diet or having a good consistent diet in nutrients that channel growth.
As far as workouts, you were way overdue for a change. You need to change workouts up every 8-10 weeks. Keep the muscles guessing, hit them from all angles. Don't just do barbell curls. Preachers are great, heavy cable curls, etc. Biceps like slow, controlled work, both positive and on the negative, and hold a peak contraction at the top. Time under tension is an old trick, and somehow is very underutilized these days.
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Great people never want it easier, they just want to be better!
Ron
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2003/11/20, 04:37 PM
I have noticed a huge improvement in just holding the weight at peak contraction for a couple seconds at the top of my range. That flex really does help your muscles explode and gain quicker than usual. It works with most excercises too, so just doing that on every rep will help with a lot.
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Strength does not come from physical capacity. It comes from an indomitable will.
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