Too much!

B

Bumpbert

0
There are too many exercises that I want to do in a given upper-body workout, I can't do them all within a space of 45 minutes. I'm not having as much trouble with lower body, because I haven't thought of a very wide variety of exercises for it.

These are the exercises I've decided on for my upper body routine. 'Average' means that I'll do them in pyramid sets, working past the given number and back down below it:

Resistance Pushup (5 X 10 average)

Standing Row (5 X 9 average)

Lateral Raise (5 X 8 average)

Bent-over Row (5 X 9 average)

Negative Pullups (4 X 3, 10 seconds per rep)

Military Dumbbell Press (5 X 8 average)

Standing Curl (5 X 6 average)

Dumbbell Press (5 X 9 average)

Dumbbell Kickback (5 X 9 average)

I definitely need to split these up somehow. I don't know if I should do half in the morning, because cortisol levels are high...but will doing half in the middle afternoon and half in the evening be too close together to avoid cortisol buildup?

Maybe I need to split them up into separate days. If so, should I keep a day of rest between them or can I do them in a two-day period?
 
thats funny

I used to feel the same way, be like O Man i gotta work ever muscle in my back to its full potentail and blast the crap out of my pecs with at each angle. Here are some things to remember...

There is no lower, inner pec so toss out the exercises that work them.
Compound lifts work large amounts of different muscles significantly and more than iso exercises.

So I would say to find three upper body lifts that you like, a pushing for the chest (bench press), standing military press, and tactical chin up (google search for good instructions and pictures)

The bench is the best chest work out, the standing mitilary press is one of the best and most simple shoulder work outs and the tactical is one of the best and most simple back exercises. And...because you are practicing fewer exercises you will become faaaaaaaar better at them than if u threw a whole ton of garbage lifts in as well.

So go for a lot of sets, like 5 for each on one day and then on a second day do two sets and throw in a bicep and tricep exercise and work that for 5 sets and lift HEAVY!...u'll be lifting heavy and looking good in no time and you will save urself from a bunch of chump pump lifts like the cable cross over.

good lcuk and may the force be with u (anyone else seeing that tonight?)
 
btw

dumbell kick backs SUCK!!

you can't lift heavy enough, its proven that there are three heads of the tricep muscle and unless ur lifting HEAVY two of the three arent going to get involved, the dumbell kick back simply doesnt let u lift heavy enough. Try the close grip bench press to fire up those other two heads and u'll have horse shoes on tri's in a couple of weeks!
 
Thanks for the advice, Mike.
So I would say to find three upper body lifts that you like, a pushing for the chest (bench press), standing military press, and tactical chin up (google search for good instructions and pictures)
Click to expand...
I don't have a barbell so I'll substitute dumbbell press...it does work the same muscles, right? I'll stick with the military press as well.

Unfortunately I can't do a full tactical pull-up. That's why I've been doing negatives. Is there a better substitute?
Try the close grip bench press to fire up those other two heads and u'll have horse shoes on tri's in a couple of weeks!
Click to expand...
Would weighted pushups or dumbbell bench presses with the hands very close together also work my tris?
 
Last edited:
Bumpbert said:
I don't have a barbell so I'll substitute dumbbell press...it does work the same muscles, right?
Click to expand...
YUP!! and some extra stabalizer muscles too!!
Bumpbert said:
Unfortunately I can't do a full tactical pull-up. That's why I've been doing negatives. Is there a better substitute?
Click to expand...
Negatives probably work pretty well, but maybe consider investing in a band to assist your tactical pull ups. or if you work out at a gym usually they have an assisted pullup machine (**use this for as little time as possible**).
Bumpbert said:
Would weighted pushups or dumbbell bench presses with the hands very close together also work my tris?
Click to expand...
Yup, and I highly reccomend both!
 
close held dumbell bench?

the close held dumbell bench will work for the tri's?

this is great cuz I always have trouble racking the bar after a set of close bench, always need a spotter
 
here is some advice on how to work your way towards a chin up, it was taken from the dragondoor.com message board

Work on dead hangs, a lot of them. When you can hold a dead hang for about 15 seconds, add a light weight, and when you can hold that for about 15 seconds, add more weight, and work your way up. Once you can hang with an extra 15 pounds, let the weight go and try a pullup. Another option is to do lockoffs at the top position. Bring a chair around, stand on it, get your chin above the bar, and hold. If you have trouble with that, place your toes on the chair.
 
Great, I'll adjust my workout routine. I think I'll be able to hit my muscles harder in less time with all these compound exercises.
 
You must log in or register to reply here.
Back
Top