Artist Formely Known As Wylie.....
- Thread starter -MU-
- Start date
-MU-
Trusted Member
I train traps with Back ,on a seperate day.....traps are no problem.
-MU-
Trusted Member
have not in a good while due to a knee probelm that I have had from squatting below parallel for years....It actually hurts when I dead.
I got up to 455 before but now Im sure it would be pretty damn sad....LOL
I got up to 455 before but now Im sure it would be pretty damn sad....LOL
juiced2damax
Trusted Member
Thats what scares me about deads and leg press is bursting a blood vessel and hurting myself.
M FREAKY
Super Moderator
Suck it up try do 405 with no belt for 9
sure is call me stupid anyway my max 495 for 6 time, I have always had a strong back and legs dead lift the way to go for mass and strength.
juiced2damax
Trusted Member
Suck it up try do 405 with no belt for 9
After my shows I will start doing deads and see if I can beat those numbers...You just gave me something to shoot for!
M FREAKY
Super Moderator
lol feel free, question J2D have you done sodium loading before the show or you prefer carbs depleting,,,,After my shows I will start doing deads and see if I can beat those numbers...You just gave me something to shoot for!
juiced2damax
Trusted Member
I've always done carb depleting...Keeping them around 30-60g ed for 2wks
-0000-
Banned
I have this covered MU! I got a few cycles your gonna love!
All produce quick gains mainly lean and effective! Short cycles + moderate doses, then cruise for a bit and hop on that train again.
I gotta crash, but will hit you up w/ a solid cycle rotation, you will like!
This shit aint free sir, you owe me 50 cents for my service.
lmaottyl..
-0000-
Banned
I dont know how often you train each muscle wkly, but I know w/out a doubt
you should not train them more than once wkly. Anymore is overkill for suck a small muscle group. Remember our arms also get hit indirectly by other exercises.Actually my wheels are the only muscle I train 2x wkly. This program I suggest will surely add on some mass...
8 wk Routine for Biceps and Triceps..
Biceps.
Standing Alternating db curls - 3 sets only!
Each set is actually like doing 3 sets itself!
Example - Choose a weight you can only handle for 4-5 reps, then immediately grab a lighter weight and bang out another 4-5 reps then repeat
The process again. This is one set, Two more sets to go!
Straigt Bar curls - 3 sets 6-10 reps. Feel free to cheat to get in a few extra reps. Keep your form strict until the last few! Dont put that bar down until you have no choice!
Seated Hammer Curls 3 sets 6-10 reps until failure...
Substitute - Hammers w/ db preacher curls every other work out!
Triceps
Close Grip Bench Press - 3 sets 6-10 reps " very strict form " Heavy as possible.
Skull Crushers - 3 sets 6-10 reps strict form to prevent injury! Go Heavy!
Dips - 3 sets to failure...If needed add weight, unlikely you wont be able to do so! Your Tris will be spent!
Substitute Dips w/ Heavy push downs every other workout!
Run this program for 8 wks - adjustments if needed will be incorporated!
Be very consistent w/ this program and you will be rewarded.
MuscleUp! Any questions on this just hit me up! ttyl, Respectfully Wylie
you should not train them more than once wkly. Anymore is overkill for suck a small muscle group. Remember our arms also get hit indirectly by other exercises.Actually my wheels are the only muscle I train 2x wkly. This program I suggest will surely add on some mass...
8 wk Routine for Biceps and Triceps..
Biceps.
Standing Alternating db curls - 3 sets only!
Each set is actually like doing 3 sets itself!
Example - Choose a weight you can only handle for 4-5 reps, then immediately grab a lighter weight and bang out another 4-5 reps then repeat
The process again. This is one set, Two more sets to go!
Straigt Bar curls - 3 sets 6-10 reps. Feel free to cheat to get in a few extra reps. Keep your form strict until the last few! Dont put that bar down until you have no choice!
Seated Hammer Curls 3 sets 6-10 reps until failure...
Substitute - Hammers w/ db preacher curls every other work out!
Triceps
Close Grip Bench Press - 3 sets 6-10 reps " very strict form " Heavy as possible.
Skull Crushers - 3 sets 6-10 reps strict form to prevent injury! Go Heavy!
Dips - 3 sets to failure...If needed add weight, unlikely you wont be able to do so! Your Tris will be spent!
Substitute Dips w/ Heavy push downs every other workout!
Run this program for 8 wks - adjustments if needed will be incorporated!
Be very consistent w/ this program and you will be rewarded.
MuscleUp! Any questions on this just hit me up! ttyl, Respectfully Wylie
Last edited:
juiced2damax
Trusted Member
Nice arms routine Wylie...I'm going to try this one as well, it's always a good idea to switch things up and this would changing a lot of what I do and I think for the better.
-MU-
Trusted Member
Looks good... actually less work than Im doing now....I have never trained biceps in a 4-5 rep range either.....Cool something different.
Can I sub something for close grip benches ??? they tend to really wreck my wrist.....If not then I will damn sure try them they just won't be to damn heavy.
Thanks wylie.....cant wait for the delt routine.
Can I sub something for close grip benches ??? they tend to really wreck my wrist.....If not then I will damn sure try them they just won't be to damn heavy.
Thanks wylie.....cant wait for the delt routine.
-0000-
Banned
No doubt you will gain, be very consistent!
-0000-
Banned
I wouldnt skip the close grips! I suggest you train them last, this will allow you to use less weight and not mess the wrists up!