if u know a lot, have a say on this!

hEkTik · 03-25-2006, 08:19 AM

Well first of all i just wana say what it is and were it comes from.
As u can see its a routin thats called "BIG ARMS" i got it from Australian Nationl GYM. There use to work this guy he was a some Australian champion ship power weight lifter or something for Australia and he got 1st. Anyways he told me he made this routine himself.

BUT IF U NOTICE there is NO CARDIO.

philosopher · 03-25-2006, 08:22 AM

were is the routine bro...? cant find it

hEkTik · 03-25-2006, 08:34 AM

GETTING BIGGER AND STRONGER

"BIG ARMS" routine

MONDAY

Squats 5x5
Bench Press 5x5
Pull downs (overhead grip) 5x5
Standing calf raise 2x10
Crunch sit up 2x20

WEDNSEDAY

Dumbell shoulder press 4x8
Barbell curl 4x8
Close grip bench press (16inch grip) 4x8
Dumbell hammer curl 2x8
Hang from chin bar (one hand) as long as possible :S

FRIDAY

Deadlift 4x8
Shrugs 4x8
Parallel bar dips 2x(as many as u can do)
Close grip chin up 2x(as many as u can do)
Seated calf raise 2x15
Crunch situp 1x(as many as u can do)

RULES:

1) Rest as long as u you need to between sets up to 5min.
2) Don't do more than two "hard sets" per exercise, all other sets are progressively heavier warm up sets and the "hard sets" are both done with the same weight.
3) Don't add any more sets no matter how "easy" the workout may have felt = it WILL get harder as you add more weight!
4) Use progressive overload as described in "GETTING BIGGER AND STRONGER" routine.

--- anyways so does anyone here have a saying about any modification or anything to be add to this routine???
---ALSO im looking at a cardio routine to fit in with this workout.

THANKS FOR YOUR TIME.

hEkTik · 03-25-2006, 08:38 AM

P>S> Please feel free to say anything relative to this topic. You dont have to be right 100% coz you can NEVER BE RIGHT 100% in life.

Rocky · 03-25-2006, 02:53 PM

Looks pretty sound - you can tell the emphasis is on the arms but they have been added as an augmentation to a compound routine which is good and probably why it would be effective. I see no problem with adding cardio to the rest days.

jornT · 03-25-2006, 02:57 PM

Quote:

Originally Posted by Rocky

Looks pretty sound - you can tell the emphasis is on the arms but they have been added as an augmentation to a compound routine which is good and probably why it would be effective. I see no problem with adding cardio to the rest days.

Dude, the thread says IF you know alot, then ...

Rocky · 03-25-2006, 02:59 PM

^^Oops, missed that bit. In which case "what are squats?"

jornT · 03-25-2006, 03:08 PM

Quote:

Originally Posted by Rocky

^^Oops, missed that bit. In which case "what are squats?"

Yeah, I'm not responding either, I'm afraid my answer won't be good enough.

Rocky · 03-25-2006, 03:10 PM

And you're right.

jornT · 03-25-2006, 03:14 PM

Quote:

Originally Posted by Rocky

And you're right.

I mean

BTW, we still mess up the training section. I can do that, I'm just some random VIP, but you should be un-mod for this!

To the thread starter. Don't make a thread name like that, what if everyone would put 'If you know alot come and post in here' put in front of there thread names?

hEkTik · 03-25-2006, 08:09 PM

hey hey.. the only reason i put that "if u know alot, have a say on this" is coz i got this routine from someone that knows a lot..... so i was thinking if u wana comment on it like add anything or change anything about this routine u mite know a lot more than most people...
eg. coz i know people like me come here and be like pfff.. who needs great legs take the squats and all the other leg excercises. just do arms. thats what the routine says BIG ARMS.

purenatural · 03-26-2006, 01:59 AM

Quote:

Originally Posted by hEkTik

hey hey.. the only reason i put that "if u know alot, have a say on this" is coz i got this routine from someone that knows a lot..... so i was thinking if u wana comment on it like add anything or change anything about this routine u mite know a lot more than most people...
eg. coz i know people like me come here and be like pfff.. who needs great legs take the squats and all the other leg excercises. just do arms. thats what the routine says BIG ARMS.