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2004/01/24, 01:58 PM
I'm curious about which type of sets I should be doing? I'm trying to add mass, particularly to my biceps/triceps and shoulders. I customize my routines but use the FT program as a guide. My last bicep/tricep routine was:
St. Barbell Curl - 16-50 / 12-60 / 9-70 / 4-80
Cheat Curls - 12-50 / 10-55 / 8-60 / 6-65
St. Barbell 21'a - 20lbs - 30lbs - 40 lbs
Kickbacks - 14-10 / 12-15 / 10-20 / 6-25
lying Crossface - 10-10 / 8-12.5/ 6-16 -------
Dips (no weight) - 20 - 15 - 10
My last shoulder/back routine:
St. Lat raises - 16-10 / 12- 5 / 10-20 / 10-20
Arnold Presses - 16-15 / 12-20 / 10-25 / 6-30
Rv. overhead lats- 14-10 / 8-15 / 8-20 / -----
One arm row - 16-20 / 12-30 / 10-35 / 8-40
Barbell rows - 20-40 / 16-50 / 12-60 / 10-70
Dumbell shrugs - 16-15 / 12-20 / 12-25 / -----
I am 6'0 and currently 193lbs. Can I accomplish my goals of adding size to my bicep/tricep and get those "cannonball" shoulders by continuing with my current routine (I very the exercise selection weekly) or should I try lower reps and higher weight? The last set of each exercise is usually my failure point, but is that only because I am tired from the high reps on the early sets?
Any suggestions you guys may have would be greatly appreciated! Thanks
Doug
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2004/01/24, 05:06 PM
to body build use modertate weight with higher reps, to build strength( max wise) high weight lower reps is the rule of thumb.......my phlisophy i have coem to find out if finding the right reps and right weights that work best for YOU . Me if i stay above 7 reps and no higher than 15 I build size. Anything below 7 reps builds my strength up. I think everyone should do both to get the best of both worlds..............as for building mass for your upper body i'm not gonna answer that do to the fact everone on here must walk on their arms or somthing cause thats all anyone wants now adays........
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/01/26, 01:48 PM
Thanks for the reply Andrew.
The reason I asked the question, is because I have been experimenting with different wights/reps combinations. I have found that high reps cause me to feel a lot more burn than heavier weights and low reps. And I was wondering if I should adjust my routine based on that.
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2004/01/26, 02:40 PM
Here are a few more tips:
1) When working your bis/tris on the same day, work on your weaker muscles first.
2) I noticed that you lower the weights for Cheat curls. If anything, these should be much heavier than your standard bicep curls since you are "cheating" and using your back to help lift the weight.
3) You're not working your triceps enough. The tris make up 2/3 of your arm size so you need to work these.
4) I would not recommend working back and shoulders on the same day...the back is a fairly large muscle group that should be worked on a separate day.
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**_Robert_**
Pain is temporary; glory is forever!
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