25/04/07 - Page 5 - UK-Muscle Body Building Community

Nine Pack · 30-04-2007, 05:32 PM

Quote:

Originally Posted by shorty

hey nine pack.... our gym has photo of you on the wall....totalfitness in derker.....see famous in your own lunch time mate!!!

Of course it does you chuff, that's where I train! I also supply the gyms supplements. I'll be in there later today for a leg bashing.

Nine Pack · 30-04-2007, 05:40 PM

Quote:

Originally Posted by DB

i know personally i can train triceps to 'failure' on cable push downs but no growth

or i can do 3 sets of skulls and 2 sets of kickbacks and i am ruined the nex day with 10x better growth

choose better exercises mate

Here's a good one; try kickbacks using a low pulley and a rope handle, one arm at a time. Kneel on the floor with your resting arm supporting you, torso parralel to the floor facing the pulley stack. Keeping the upper part of the working arm pointing slightly down throughout, use a hammer grip on the rope & do kickbacks that way, NASTY. There is no dead spot like you get with a dumb bell as the weight is constant right from the off. With a dumb bell, the weight won't start to kick in till the bell starts to climb, so the bottom part is effectively neutral as regards resistance. Rope kickbacks leave you feeling like the tricep is in a vice. These are a b1tch of a tricep movement.

supercell · 01-05-2007, 12:31 PM

Hi Luke,

Good thread mate.

Read everyones comments and agree with most of them. Snacking on fruit is basically like snacking on sugar. As paul says snack on nuts mate. A real super food. It will up your intake of essential fats and give you a boost in quality protein too.
Your conditioning is good and it looks like you will never be someone who will balloon up but rather make quality steady gains.
I hope you are implementinmg some of the changes in your routine and agree with the guys regarding triceps. I built my mass from skull crushers and close grip bench on a smith machine. SC are the best exercise there is mate. Nothing works the tri like it.

You look balanced from the photos. Try to work on your delt caps and arms. Your chest looks good from the pic. Would be good to see some poses, full body, front side and back to really give an honest critique. Seeing the upper body without the legs is like a pair of tits on a fish....fcuking pointless.

Seriously get some more pics taken with trunks or shorts on from all angles, relaxed and flexed then we can all put our 2 pennies worth in.

stay strong

J

Littleluke · 01-05-2007, 01:03 PM

I will get some pics taken tonight at work. My new tricep routine is,

rope kick backs
Skull crushers
Close grip bench

Each week I will swap the first exercise round, so I'll start with skull crushers next time and so on. What do yo urecon in regards to sets and reps?

NikiE · 01-05-2007, 01:21 PM

Well done Luke, you look great...how old are you if your going for the under 21's??

Littleluke · 01-05-2007, 01:40 PM

Thank you. I am 19. I will be 20 soon though :O!!!

supercell · 02-05-2007, 05:10 PM

Quote:

Originally Posted by Littleluke

I will get some pics taken tonight at work. My new tricep routine is,

rope kick backs
Skull crushers
Close grip bench

Each week I will swap the first exercise round, so I'll start with skull crushers next time and so on. What do yo urecon in regards to sets and reps?

I'm probably not the best person to ask as my arms grow by looking at a dumbell but my routine for arms changes every week and some weeks I miss them out altogether and concentrate on my weak points.

I tend to train bi's with shoulders and tri's I throw in where I can.

I did the following this week:-

Biceps

Dumbell preecher curls 2x12
EZ bar curls 2x12
Hammer curls (across body) 2x15
Cable curls (assuming front double bicep position with elbows back) 2x15

8 sets total including warm ups

Triceps

Rope pushdowns (standing on 1 leg) 2x12
Close grip bench 2x10
Dumbell overhead ext (1 arm at a time) 2x15
Dip machine 2x20

8 sets including warm ups

I tend to use higher rep ranges now to encourage more detail as I dont need any more size but for size you can still do these exercises but keep the reps between 10-12 NO LOWER, unless you want strength, but really who cares what you lift; we're in this game to get big, not strong (well I am anyway)

I see so many of my clients who are doing 6-8 reps and cant understand why they aren't growing. Throwing in some lower rep work every 4 weeks or so is OK and keeps the tendons and ligaments strong but for the real deep muscle stimulus, reps are king as well as full ROM and peak contraction.

The fact I have never been injured is testament to this method and why my joints, back etc feel like they did when I was in my 20's (touch a large piece of wood!!)

Hope this all helps and good luck,

J

**hackskii** · 02-05-2007, 06:38 PM

I wish I could say that about my joints, those chineese blue tops are murder on those.

Nine Pack · 02-05-2007, 06:43 PM

Quote:

Originally Posted by supercell

I'm probably not the best person to ask as my arms grow by looking at a dumbell but my routine for arms changes every week and some weeks I miss them out altogether and concentrate on my weak points. Git :tongue10:

I tend to train bi's with shoulders and tri's I throw in where I can.

I did the following this week:-

Biceps

Dumbell preecher curls 2x12
EZ bar curls 2x12
Hammer curls (across body) 2x15
Cable curls (assuming front double bicep position with elbows back) 2x15
These are awesome, I'm still doing them, cheers bud.

8 sets total including warm ups

Triceps

Rope pushdowns (standing on 1 leg) 2x12
Close grip bench 2x10
Dumbell overhead ext (1 arm at a time) 2x15
Dip machine 2x20

8 sets including warm ups

I tend to use higher rep ranges now to encourage more detail as I dont need any more size but for size you can still do these exercises but keep the reps between 10-12 NO LOWER, unless you want strength, but really who cares what you lift; we're in this game to get big, not strong (well I am anyway)

I see so many of my clients who are doing 6-8 reps and cant understand why they aren't growing. Throwing in some lower rep work every 4 weeks or so is OK and keeps the tendons and ligaments strong but for the real deep muscle stimulus, reps are king as well as full ROM and peak contraction.

The fact I have never been injured is testament to this method and why my joints, back etc feel like they did when I was in my 20's (touch a large piece of wood!!)
My joints feel the same. They are in a jar pickled, but they look ok!
Hope this all helps and good luck,

J

Littleluke · 03-05-2007, 11:20 AM

Now that I have changed my routine round, everything is getting sore again which is nice. My back, bis and forearms ache loads after training last night which is good. Going to hit chest and tris tonight and see how I get on. I may change my routine to hit tris on another day as after chest they're a bitch!

supercell · 03-05-2007, 12:09 PM

TBH Luke training tri's after chest is like "running a marathon and then doing the 100m sprint" (quote from Mr D Jackson) You would be far better off putting tri's with back and then biceps with either chest or shoulders.

J

pauly7582 · 05-05-2007, 05:20 PM

Quote:

Originally Posted by supercell

TBH Luke training tri's after chest is like "running a marathon and then doing the 100m sprint" (quote from Mr D Jackson) You would be far better off putting tri's with back and then biceps with either chest or shoulders.

J

Must agree. my Tris exploded when i started hitting them fresh.

01-05-2007, 12:31 PM	#63 (permalink)
supercell IFBB Pro Join Date: Aug 2005 Location: Kent Posts: 1,444	Re: 25/04/07 Hi Luke, Good thread mate. Read everyones comments and agree with most of them. Snacking on fruit is basically like snacking on sugar. As paul says snack on nuts mate. A real super food. It will up your intake of essential fats and give you a boost in quality protein too. Your conditioning is good and it looks like you will never be someone who will balloon up but rather make quality steady gains. I hope you are implementinmg some of the changes in your routine and agree with the guys regarding triceps. I built my mass from skull crushers and close grip bench on a smith machine. SC are the best exercise there is mate. Nothing works the tri like it. You look balanced from the photos. Try to work on your delt caps and arms. Your chest looks good from the pic. Would be good to see some poses, full body, front side and back to really give an honest critique. Seeing the upper body without the legs is like a pair of tits on a fish....fcuking pointless. Seriously get some more pics taken with trunks or shorts on from all angles, relaxed and flexed then we can all put our 2 pennies worth in. stay strong J __________________ www.myprotein.co.uk ~ Exclusive nutritional sponsors www.jamesllewellin.com ~ The official home IFBB Pro James Llewellin

01-05-2007, 01:03 PM	#64 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,385	Re: 25/04/07 I will get some pics taken tonight at work. My new tricep routine is, rope kick backs Skull crushers Close grip bench Each week I will swap the first exercise round, so I'll start with skull crushers next time and so on. What do yo urecon in regards to sets and reps?

01-05-2007, 01:21 PM	#65 (permalink)
NikiE UK-Muscle's Top Babe Join Date: Feb 2005 Location: Ilfracombe! Posts: 1,524	Re: 25/04/07 Well done Luke, you look great...how old are you if your going for the under 21's??

01-05-2007, 01:40 PM	#66 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,385	Re: 25/04/07 Thank you. I am 19. I will be 20 soon though :O!!!

02-05-2007, 06:38 PM	#68 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Re: 25/04/07 I wish I could say that about my joints, those chineese blue tops are murder on those.

03-05-2007, 11:20 AM	#70 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,385	Re: 25/04/07 Now that I have changed my routine round, everything is getting sore again which is nice. My back, bis and forearms ache loads after training last night which is good. Going to hit chest and tris tonight and see how I get on. I may change my routine to hit tris on another day as after chest they're a bitch!

03-05-2007, 12:09 PM	#71 (permalink)
supercell IFBB Pro Join Date: Aug 2005 Location: Kent Posts: 1,444	Re: 25/04/07 TBH Luke training tri's after chest is like "running a marathon and then doing the 100m sprint" (quote from Mr D Jackson) You would be far better off putting tri's with back and then biceps with either chest or shoulders. J __________________ www.myprotein.co.uk ~ Exclusive nutritional sponsors www.jamesllewellin.com ~ The official home IFBB Pro James Llewellin

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