workout question

[Guest]

Usually I just did 8 chin ups when I was working out my back, but the Sunday I tried to do three sets, so fpr the first one I did 8 reps, then I managed to do only 6 reps for the second set because my arms were feeling stiff and then I only managed to do 3 reps for the third set because my biceps were killing me, they became swollen (like after a real bicep workout) and had trouble bending my arms, thus not being able to do a complete chinup.

Today my arms still hurt a bit because of that time, I think I really overtrained them So should I just do one set of chin ups from now on?

How do you treat chin-ups? Do you do them in regular sets like your other exercises?

[bork[e]]

you must be on the large side of things, with the 8 chin up thing. bad luck

[SoM]

just wait till you start one hand chin ups

[raw]

What other workouts did you do earlier in the week?

[sys0p]

you must be on the large side of things, with the 8 chin up thing. bad luck

You have no idea what you're talking about, shut up.

Nah, you didn't overtrain them, toxic, chin ups are pretty intense. I think they're the only compound exersise you can do for the biceps as far as I remember. Do three sets again next week and you'll find they ache less. It takes time for muscles to adapt to new stimulus, which is why people who know what they're doing constantly switch their routines. Soon you'll do three sets and you won't even get a decent pump. That's when you'll have to find a new exercise

[Guest]

What other workouts did you do earlier in the week?

I follow the basic workout scheme that tnf suggested:

day1: chest / triceps / front delts
day2: back / biceps/ traps + rear delts
day3: off
day4: legs
day5: off
day6: -cycle repeats-

so Sunday was day4 "legs" workout day, but I felt like doing some chinups afterwards. Day2 was 2 days before it, so I did biceps / back.

[Guest]

you must be on the large side of things, with the 8 chin up thing. bad luck

You have no idea what you're talking about, shut up.

Nah, you didn't overtrain them, toxic, chin ups are pretty intense. I think they're the only compound exersise you can do for the biceps as far as I remember. Do three sets again next week and you'll find they ache less. It takes time for muscles to adapt to new stimulus, which is why people who know what they're doing constantly switch their routines. Soon you'll do three sets and you won't even get a decent pump. That's when you'll have to find a new exercise

Shit thats true, I don't feel shit when I do bicep curls now! Time to find something else :icon34:

[sys0p]

Yeah, bicep curls are a staple, but they don't do shit compared to a preacher curl or chin up.

[E:v:O]

I'm currently at 145lbs, and gaining weight pretty fast, I want to achieve a chiseled look. I'm not in too bad shape, although still kinda on the thin side, having a Vegitarian diet doesnt help much, though it helps keep out the saturated fats and I used to be vegan...ugh fagotry. I eat breakfast at around 7:30am, which is usually wheat cereal, or wheatbread and fruit with Yoghurt and sometimes scrambled eggs for my protein. I enjoy eating bananas, potatoes, wholewheat pasta, bean sprouts, olive oil and Sweet potatoes. I Dont eat Carbs after 7pm. I'm trying to eat small meals or fruit every 2 hours. I do several workouts throughout the week, Rock Climbing and Wall Bouldering is my personal favorite. I put about 30-40 minutes a day to my ab exercises (Bent leg, Straight leg, Side crunches, knee ups, roman chair, machine crunches etc). I take run for about 25 minutes before starting any weight training.
I take a Synephrine and an Ecdysterone pill about an hour before a workout.
My post workout snack is usually about 100g of Chesnuts or Pumpkin\Sunflower Seeds and Berries or Raisins.
What can I do to improve?

[Guest]

Yeah, bicep curls are a staple, but they don't do shit compared to a preacher curl or chin up.

Preacher curl (thanks Google):



Thanks for the suggestion man, sounds very good :icon14:

[raw]

What other workouts did you do earlier in the week?

I follow the basic workout scheme that tnf suggested:

day1: chest / triceps / front delts
day2: back / biceps/ traps + rear delts
day3: off
day4: legs
day5: off
day6: -cycle repeats-

so Sunday was day4 "legs" workout day, but I felt like doing some chinups afterwards. Day2 was 2 days before it, so I did biceps / back.

Well, if you had a real intesnt workout on day 2 (maybe upped your weight or reps) it can sometimes takes a day or 2 for the muscle to be ready. From my understanding if you're sore, you shouldn't re-work a muscle until it's slightly sore at best. There's a good chance you may have overworked yourself.

[sys0p]

I'm currently at 145lbs, and gaining weight pretty fast, I want to achieve a chiseled look. I'm not in too bad shape, although still kinda on the thin side, having a Vegitarian diet doesnt help much, though it helps keep out the saturated fats and I used to be vegan...ugh fagotry. I eat breakfast at around 7:30am, which is usually wheat cereal, or wheatbread and fruit with Yoghurt and sometimes scrambled eggs for my protein. I enjoy eating bananas, potatoes, wholewheat pasta, bean sprouts, olive oil and Sweet potatoes. I Dont eat Carbs after 7pm. I'm trying to eat small meals or fruit every 2 hours. I do several workouts throughout the week, Rock Climbing and Wall Bouldering is my personal favorite. I put about 30-40 minutes a day to my ab exercises (Bent leg, Straight leg, Side crunches, knee ups, roman chair, machine crunches etc). I take run for about 25 minutes before starting any weight training.
I take a Synephrine and an Ecdysterone pill about an hour before a workout.
My post workout snack is usually about 100g of Chesnuts or Pumpkin\Sunflower Seeds and Berries or Raisins.
What can I do to improve?

Why don't you eat carbs after 7? What kind of pansy shit is that? The best thing you can do is improve that terrible diet. People don't grow muscles with sunflower seeds.

[Guest]

What other workouts did you do earlier in the week?

I follow the basic workout scheme that tnf suggested:

day1: chest / triceps / front delts
day2: back / biceps/ traps + rear delts
day3: off
day4: legs
day5: off
day6: -cycle repeats-

so Sunday was day4 "legs" workout day, but I felt like doing some chinups afterwards. Day2 was 2 days before it, so I did biceps / back.

Well, if you had a real intesnt workout on day 2 (maybe upped your weight or reps) it can sometimes takes a day or 2 for the muscle to be ready. From my understanding if you're sore, you shouldn't re-work a muscle until it's slightly sore at best. There's a good chance you may have overworked yourself.

yea, might've been. But I usually get a lot of feeling from doing the back and trapezoids exercises, since they're also bicep-intensive. I'll definately rest tomorrow.

[E:v:O]

I'm currently at 145lbs, and gaining weight pretty fast, I want to achieve a chiseled look. I'm not in too bad shape, although still kinda on the thin side, having a Vegitarian diet doesnt help much, though it helps keep out the saturated fats and I used to be vegan...ugh fagotry. I eat breakfast at around 7:30am, which is usually wheat cereal, or wheatbread and fruit with Yoghurt and sometimes scrambled eggs for my protein. I enjoy eating bananas, potatoes, wholewheat pasta, bean sprouts, olive oil and Sweet potatoes. I Dont eat Carbs after 7pm. I'm trying to eat small meals or fruit every 2 hours. I do several workouts throughout the week, Rock Climbing and Wall Bouldering is my personal favorite. I put about 30-40 minutes a day to my ab exercises (Bent leg, Straight leg, Side crunches, knee ups, roman chair, machine crunches etc). I take run for about 25 minutes before starting any weight training.
I take a Synephrine and an Ecdysterone pill about an hour before a workout.
My post workout snack is usually about 100g of Chesnuts or Pumpkin\Sunflower Seeds and Berries or Raisins.
What can I do to improve?

Why don't you eat carbs after 7? What kind of pansy shit is that?

Because after 7pm, I generally sit on my ass and do nothing.

[raw]

When I do a good workout on a particular body part and am working a close muscle group later that week, I sometimes take and extra day or two off while making sure to stretch my muscles properly before I start another workout.

[sys0p]

Because after 7pm, I generally sit on my ass and do nothing.

That's not a reason to avoid carbs. Eat carbs after 7 and stop those 25 minute runs and you'll grow a lot quicker.

[raw]

I'm currently at 145lbs, and gaining weight pretty fast, I want to achieve a chiseled look. I'm not in too bad shape, although still kinda on the thin side, having a Vegitarian diet doesnt help much, though it helps keep out the saturated fats and I used to be vegan...ugh fagotry. I eat breakfast at around 7:30am, which is usually wheat cereal, or wheatbread and fruit with Yoghurt and sometimes scrambled eggs for my protein. I enjoy eating bananas, potatoes, wholewheat pasta, bean sprouts, olive oil and Sweet potatoes. I Dont eat Carbs after 7pm. I'm trying to eat small meals or fruit every 2 hours. I do several workouts throughout the week, Rock Climbing and Wall Bouldering is my personal favorite. I put about 30-40 minutes a day to my ab exercises (Bent leg, Straight leg, Side crunches, knee ups, roman chair, machine crunches etc). I take run for about 25 minutes before starting any weight training.
I take a Synephrine and an Ecdysterone pill about an hour before a workout.
My post workout snack is usually about 100g of Chesnuts or Pumpkin\Sunflower Seeds and Berries or Raisins.
What can I do to improve?

Being thin and doing alot of cardio is going to have the opposite effect of what you're trying to achieve. You want to gain weight and build muscle. Well, as sys0p said you need to eat as much as possible while doing less cardio intensive workouts while doing more heavy weight training with low reps to build muscle. Also, being that you're thin you have a fast metabolism so with your diet, you're going to get the protiens you need to build muscle which will increase your weight since muscle weighs more than fat.

[E:v:O]

Great replies, thanks Sys0p, Raw.
I'll cut back on the running and concentrate more on the weight training. Cheers.

[raw]

Not just weight training. Heavy weight training. Try not to exceed anymore than 12 reps. Once you can do 3 sets of 12 reps with ease, add weight. Keep the cardio to a minimum. Also, always work until failure.

[sys0p]

Do a search on this forum and you'll find shit loads of posts about this, it's been covered really indepth by tnf and myself

[raw]

Search for topics like "when virgins have had enough!"

[[xeno]Julios]

I recently moved up to 60 pounds around my belt while doing chins. Can barely squeeze out 5 reps.

bent over rows are another compound that hits the biceps, though I don't think nearly as much as chins.

[E:v:O]

Okay, one of my friends said that sometimes Very heavy weight training over a short period is better than longer sessions of regular heavy weight training.
So long as you dont tear all your muscles....
There much truth in this?
Kinda makes some sense to me.

[raw]

Well, very heavy weight training is relative to each person. If you can only lift 75 lbs on an inclined bench press then that may be very heavy for you while not for someone else.

Stick with repetitions between 8 and 12 and like I said, once you can do three sets of 12 repetitions with ease, add more weight. I usually go in 5-10 lb increments.

[[xeno]Julios]

better is a loaded word. Training heavy may have diff effects upon your body than training moderate. Each may have its own advantages.

If training heavy though, allow more time for muscles and brain to recuperate.