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Thread: Looking for different arm routines...

  1. #21
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    How old are you? And where could i find that log?

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    Quote Originally Posted by jdiritto View Post
    if your ever real bored, look up my log from 2009.... it was ok training -I'm not sure why people post their training online, so I quit doing that because I believe it proved to be a waste of time/energy
    It's fun to look back on IMO !

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    JD, is there a program that you would recommend for someone to take to learn more of the collegiate/olympic approach of learning? Other than a 4yr degree. I have alot from reading articles from olympic athletes and lifters but there's still "missing space" that needs to be filled if you understand me. Imm taking courses in fire science in the meantime but what would be the best program you would recommend that you could get out of college?(if there is one), If anything, maybe a textbook that you may have had to read for one of your grad classes. Its getting harder to find better info online or in store nowadays. Ive read to many fitness mags and they are all the same with all the same excercises and programs. Thats why Im asking
    Last edited by farmerson12; 03-13-2010 at 04:03 PM.
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    I am 25 - the log is the logs part of this forum, think I just called it 2009 or something

    to pu12 - i have a huge binder that I put all my workouts into - dating back to summer last year I think - I sit down every weekend and spend an hour or so developing my program for the upcoming week; sometime I want to make a more long term program for myself to maximize gains but I do enjoy making them weekly as it lets me incorporate exercises/ideas I read about on the fly


    farmerson - I'm not 100% sure what you mean collegeiate/olympic approach of learning.. theres a million vantage points on everything and the only way to improve your knowledge is to be aware of them - everything I read/learn/experience I take as much away from as possible and store in my head as a tool, the more tools i have in that box the more jobs I can accomplish with less effort.

    It isnt some simple activity (or group of events) you go through and it all makes sense.. it's a lifestyle you must become dedicated too - a state most people never reach; most simply work to have money/pay bills/survive, i work because it is my love and joy of living. ever since i stepped into a weight room and trained for sports as a kid ive been a meathead; the things ive thought about and taught myself under the bar cant be matched by any formal program or person

    One of the best resources I need to read is Supertraining by Mel Siff and Verkhoshansky - ive heard it is a difficult read like a textbook from the strength coach I work with, but all the big names also say it is one of the best things theyve ever read.

    Any kinesiology/exercise science college program would be good -- but your only going to get textbook smarts and quite frankly learn communicaitonal/organizational skills -- formal education is far overrated. I do sometimes wish I had a degree in biomechanics or physiology so I would understand those aspects of the body more, but knowing this those are things I plan to self-educate through literature in the future as time allows - some schools have an actual strength & conditioning program which I imagine would be best


    My favorite online sources = elitefts.com - I read their newsletter articles (save them into a pdf file and when it reaches 250+ pages I have my fiancee print it out at work for me) great info from many people around the country; strong powerlifting focus but you tell me it doesnt take smarts to squat 1000+ and Ill show everyone around us a big ol dumbass (ps: louie simmons is a god; and i get to see him speak at a clinic in 2weekends!!!!!!very stoked)

    I've also read every blog post by joe defranco - informative stuff w/a strong sport performance focus , but if your not trainign like an athlete your missing out on the gold

    those are the only internet sites I routeinly visit for trainign info/equipment/etc. books are better for learning; easier to read on the eyes and typically you have to be smart to write a book; anyone can blog about anything and there are a ton of dipshits in the health/fitness world; but sadly, there are even more dipshits in western civilization and the health/fitness dipshits flourish


    fitness mags are horrible -- i cancelled my subscriptions to mens health & mens fitness the other week -- it was time to let the highschool training resources die - the main thing you get out of these muscle & fiction publications is a strong desire to abuse supplements (aka waste your money at the cost of your health -often called the lose-lose scenario) and psychological issues from the rediculous advertisments for said supplements on every other page
    Last edited by jiritt0; 03-14-2010 at 09:26 AM.

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    looks like we can really relate/agree on some JD! simmons is a god!
    ive been doing a lot of studying on elitefts as well recently, and a lot more on the westside training principle as i am more interested in powerlifting than bodybuiding.

    any info you could share on that would be excellent

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    subscribe elite fts mailing list; and read everything from the message you get every friday. dont just read it, study the shit. than buy all the elite fts ebook manuals and read them (some are intense; the bench manual is like 300pages) - i highly recommend free print jobs at work if able, keeps cost lower

    5/3/1 is good for starters or keeping it easy and the whole russian conjugate sequence periodization programming is god. Whenever I have access to train with a power rack (ideally elitefts collegiate) my progress will go through the roof, especially if I find someone equally nuts and body comp to try and run with me


    Powerlifting is not my thing -- not athletic enough -- but the principles they use are great for many things and potentially detrimental for others - and this varies within people, and within individuals at varying times. (what works best for some = not all, what works best for you now = not always) -- basic broad principles will almost always apply though


    I take the same stance on olympic lifting

    I wouldnt have the most fun training powerlifters or olympic weightlifters -- training american football athletes is my goal due to the sport considerations, but I really enjoy training anyone that wants to improve and is willing to work. One my favorite clients (whatever) is an overweight woman I have in a class, the training is easy and boring, but her mentality is great and I see great things in her future if she doesnt relapse to old ways.
    Last edited by jiritt0; 03-14-2010 at 02:28 PM.

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    Already subscribed, love that site to death. great resource.

    especially if I find someone equally nuts and body comp to try and run with me
    Want to tone that ego down there buddy?

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    confidence is a stain you can't wash off

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    A stain is still filth

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    Actually from my own experience and from alot of research, you are better off getting your arms bigger by concentrating on developing a bigger back and chest. Your biceps will grow from mostly heavy compound back exercises like pullups, chins and bentover rows and your triceps will grow from alot of benching and dips.

    You really dont need alot of arm exercises for the arms to grow....just concentrate on getting the big compound exercises up in weight. Also, gaining alot of bodyweight will put size on your arms.

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    Quote Originally Posted by jzepp View Post
    Actually from my own experience and from alot of research, you are better off getting your arms bigger by concentrating on developing a bigger back and chest. Your biceps will grow from mostly heavy compound back exercises like pullups, chins and bentover rows and your triceps will grow from alot of benching and dips.

    You really dont need alot of arm exercises for the arms to grow....just concentrate on getting the big compound exercises up in weight. Also, gaining alot of bodyweight will put size on your arms.
    Exactly, I stopped workin on my arms months ago. Unless you want to be a bodybuilder or a wanna be bigshot, youre better off not isolating em
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    Quote Originally Posted by jzepp View Post
    Actually from my own experience and from alot of research, you are better off getting your arms bigger by concentrating on developing a bigger back and chest. Your biceps will grow from mostly heavy compound back exercises like pullups, chins and bentover rows and your triceps will grow from alot of benching and dips.

    You really dont need alot of arm exercises for the arms to grow....just concentrate on getting the big compound exercises up in weight. Also, gaining alot of bodyweight will put size on your arms.



    A+

    Whenever someone inquires about my bench or other dumb meathead display of strength, I typically don't answer and ask their back squat or overhead squat max


    I'm getting close to oly squats with my bodyweight; that will be a good day

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    What are you squatting JD?

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    yesterday back squatted 325 for a double with ease..
    and a week or two ago I was pretty happy I back squatted 315 onto a box below parallell

    my max test at the end of last year was just under 400 with back squat - I am aiming for 500+ by the end of this year


    I don't wear belts, and hit parallel (or deeper) to stay north of vag. I use powerlifting movements (plus shoulder press/rows) after olympic lifts and/or plyometrics, so I am almost never fresh when I train them.

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    Why dont you wear a belt on squats and why are your powerlifitng movements after you plyos and olym lifts?
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    Quote Originally Posted by jdiritto View Post
    yesterday back squatted 325 for a double with ease..
    and a week or two ago I was pretty happy I back squatted 315 onto a box below parallell

    my max test at the end of last year was just under 400 with back squat - I am aiming for 500+ by the end of this year


    I don't wear belts, and hit parallel (or deeper) to stay north of vag. I use powerlifting movements (plus shoulder press/rows) after olympic lifts and/or plyometrics, so I am almost never fresh when I train them.
    Not toooo shabby

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    belts are for () I say. I like to use my core musculature as a natural belt.. plus I train athletes, have oyu ever seen a football player wearing a belt on 3rd and long? or a 400m sprinter wearing a belt during nationals? You think Lebron James wears a belt during bball games?

    No, belts/wraps/chalk is all a crutch for training in my mind. I've recently found I can't even squat with a belt on; I was trying max effort doubles a few weeks back and threw one on thinking it would be a good idea per safety reasons, but than I found I couldnt brace my abdominals correctly and just felt awkward so I took it off and banged out the reps natural..

    my back used to hurt more from lifting lighter weights while wearing a belt than it does now from lifting heavy weight with no belt -- this cant be attributed solely to my use (or lack thereof) of weight belts, as I have made significant dietary consumption changes and really developed an ideal program design (compared to my shitty outdated bodybuilding ways in the past)

    belts do have their place on max effort squats/deads, but I am talking about 3rep maxes or lower, and that is it!! any other use of a belt simply neglects core musculature that needs to be developed through compound lifts and the natural core bracing demands that accompany them.

    There are great articles on the debate of belts I could try and find for you if interested; I forget who wrote the one bashing belts all together, and than Dr. Mel Siff wrote a great response indictating the more realistic use of belts (most of what I have written here is a basic summary of those articles; which has been translated and refined in my head)



    I use powelrifting movements after olympic lifts/plyometrics because this is what science/my personal experience dictates.

    oly lifting/plyos are explosive in nature and are utilized for many reasons, mainly to increase the rate of force development (power) -- this is very taxing on the central nervous system and will fatique the body/involved musculature very quickly. this training also require a huge amount of neuromuscular coordination and control.

    Performing either in an already fatiqued state is a shortcut to injury or at the very least limited performance during said movements which will thus correlate with limited progressive gains. hence why oly lifts/plyos always come first -- than any ME/DE effort compound lifts

    My personal goals are to increase power (higher vertical jump, decrease 40yd dash time, lift more weight on every single lift due an increased ROFD), then develop maximal strength, muscular size, and endurance. This is why I also use a modified version of the russian conjugate sequence system; something that will be further optimized once I obtain the ability to train more consistently in the same facility with a power rack - it pisses me/I am shocked Temple athletics has zero power racks in the olympic sports training center!



    and yes; my lifts are shabby breathemetal..I can hardly olympic lift my bodyweight, which pisses me off to no end. While I do sacrifice #s in the name of textbook technique, that is no excuse for weakness. How am I to coach people to be the best they can (especially in strength/power avenues) if I can not even lift two wet socks myself. I do not strive to be a textbook coach, I want to be an in the trenches meathead with scars to prove it, while also commanding a somewhat decent knowledge of textbook smarts. I educate myself to be the best coach I can, and I train to be better than everyone else. I will not be happy until I accomplish great things in both avenues; my coaching and my training.

    I have many times considered getting into competitive olympic lifting or powerlifting; but I do not feel either is a good avenue for me as I train like I coach; to be an athlete. Neither olympic lifters or powerlifters (or bodybuilders) are athletes in my mind. I believe athletics demands an internal neural reaction-response coupling due to an external stimulus that is rapidly changing. (ie a football DB must internally modify and alter everything based on the external stimuli from the matched up WR or oppoenent before, during, and after a play for the duration of a competitive bout) -- this does not occur in the previously mentioned activities; they simply train to be in the best shape they can with regards to to their movement requirements, perform by themselves (or 99% naked, oiled up, with a fake tan on stage with opponents of the same sex), and are ranked upon their personal performance with no response/reaction required to opponents... this is just my view point on all that, which is somewhat off topic, but that is how i roll, ADD.
    Last edited by jiritt0; 03-18-2010 at 08:02 AM.

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    I agree with you about belts. Yes they do have their place but man I see way to many guys in the gym misuse them. And Im not only talking about during squats and deads but even bench press! Its ridiculous. And Im suprised your training center doesnt have power racks. I know there was a recent article on elitefts that talks about the direction many gyms are going. Fitness itself has gotten..lazy so to speak. For instance in my gym, plenty of elliptical machines, weight machines, and free weights. Any pylo boxes, sand bags, hame glute benches, sleds or prowlers? Of course not. Im not saying you need to be stocked up like a college football fitness center but most gyms dont offer hardly any type of equipment that improves speed, agility, power. Now dont get me wrong; there are plenty of ways to use free weights to improve those attributes but when im trying to do squat jumps or push/pull barbell press and the gym owner tells me that this(the gym) is an unsafe place to do those excercises, there is a problem.
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    Quote Originally Posted by jzepp View Post
    Actually from my own experience and from alot of research, you are better off getting your arms bigger by concentrating on developing a bigger back and chest. Your biceps will grow from mostly heavy compound back exercises like pullups, chins and bentover rows and your triceps will grow from alot of benching and dips.

    You really dont need alot of arm exercises for the arms to grow....just concentrate on getting the big compound exercises up in weight. Also, gaining alot of bodyweight will put size on your arms.
    While not a bodybuilder I do care about proportion, symmetry etc... much like a bodybuilder would. I'm of the opinion that with the exception of close grip bench press and dips, any direct arm work such as curls, triceps extensions etc. should be with lighter weights and longer time under tension if they're going to be implemented. For the most part, the exercises that you
    mention such as pullups, rows and various presses should 'cover' the heavier loads needed for growth. Again there is still room for isolation arm exercises though definitely secondary in terms of priority.

    Quote Originally Posted by farmerson12 View Post
    Exactly, I stopped workin on my arms months ago. Unless you want to be a bodybuilder or a wanna be bigshot, youre better off not isolating em
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  20. #40
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    good call on repeitition efforts on arm isolation (or any isolation) -- main goal being to strengthen a weak muscle/muscle group so it can support the demands of more important compound movements (than you must find the new weak link and bring that up, and than the next, and so on and so on)

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