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Mar 25th, 2012
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Your most beneficial strength/weight training routines #7556526 07/15/19 01:25 PM
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Always looking for new workouts.

What are you guys doing in the gym or at home that has benefitted muscle growth the most?

For triceps, I added weight to my dips (no brainer) and recently started doing slow dumbbell single arm Skull Crushers.

For biceps, "21's" barbell curls have significantly increased the pain. I think I started too heavy with 80 lbs so I backed off to 70 lbs in an effort to focus on form. Ready for 75 lbs i bet.

I wish I had a squat rack. My leg workouts are lacking mostly because of a bad knee.


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Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7556582 07/15/19 02:19 PM
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Use dumbbells and do straight leg dead lift. It really stretches the hamstrings.
Do 21's for lateral shoulder raises as well.
I try to do a lot of explosive workouts though, I need functional muscles, not instagram muscle. Looking good doesn't benefit you any if you can't sustain your power.
An example of one part of my leg workout I did yesterday: 7 weighted walking lunges (7 on each leg), 7 tire flips, 7 tire jumps (jumping up on a large tractor tire, basically box jumps), and 7 heavy bag toss ( squat down, pick up something heavy, stand up with it, throw it over your shoulder, repeat). Do that with no breaks and it's a suck fest. I did that circuit 3 times.

Also, chickenman, hack squats are good for a bad knee, or leg press.


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Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7558590 07/17/19 04:18 PM
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Try scaling back to 4's or 5's for reps and really push the weight amount up.
Partial reps on the hack benefit the quads without the knee issues and the dumb bell deads are great for hamstrings like KWood stated. Seated ham curls if you have a machine, work them from a different angle.

Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7558645 07/17/19 05:44 PM
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Overall for me is when I decided hypertrophy specific training was killing my flexibility and joints, I moved to sandbags

Now the only free weights I use are for squats, and dumbell clean/snatch, I spend more time with sandbag

You look into maybe spending a month out of the gym. Brute force has a great daily work out app



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Re: Your most beneficial strength/weight training routines [Re: BOBO the Clown] #7558926 07/18/19 12:24 AM
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Originally Posted by BOBO the Clown
Overall for me is when I decided hypertrophy specific training was killing my flexibility and joints, I moved to sandbags

Now the only free weights I use are for squats, and dumbell clean/snatch, I spend more time with sandbag

You look into maybe spending a month out of the gym. Brute force has a great daily work out app



Could you expand on the sand bags, please? I have not heard of this.


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Re: Your most beneficial strength/weight training routines [Re: Sneaky] #7558940 07/18/19 12:40 AM
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Originally Posted by Sneaky
Originally Posted by BOBO the Clown
Overall for me is when I decided hypertrophy specific training was killing my flexibility and joints, I moved to sandbags

Now the only free weights I use are for squats, and dumbell clean/snatch, I spend more time with sandbag

You look into maybe spending a month out of the gym. Brute force has a great daily work out app



Could you expand on the sand bags, please? I have not heard of this.


Just HIT type work outs with special sand bags. Usually a timed circuit and more functional lifts.

Sand bag get up, clean, front squats, regular squats, clean jerk, throws etc.

Brute force has a free WOD app. I been doing it every other week, my flexibility and joint pain has gotten much better

https://bruteforcetraining.com/

You can work out with a sand bag any where.


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Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7558960 07/18/19 12:59 AM
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Thanks Bobo. I like the sound of that.


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Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7558976 07/18/19 01:17 AM
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For abs get you a incline sit up bench!

For years I did 100 sit ups a day just laying on the floor. Was to easy so I started holding weights behind my head while doing them. Got up to 35 pounds of weight held behind my head doing 100 sit ups on the floor and still didn't get the desired result.

Several years back I found a incline sit up bench here on the forum for $15. Bought it and after 25 sit ups on the thing the first night I couldn't move for a week I was so sore!! LOL!

I found out real quick you don't get a full ab work out doing sit ups on the floor! I now do 100-110 per day on the incline bench with no weight and it works!

You guys that go to a gym probably already figured that out. For those of us who just do home work outs you never know these things until you try it.

Re: Your most beneficial strength/weight training routines [Re: Sneaky] #7558995 07/18/19 01:30 AM
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Originally Posted by Sneaky
Thanks Bobo. I like the sound of that.


Any time, Much improvement over core area also. I get really sick of the gym in general so it’s a good break being able to set stop watch and crush it in the driveway, back yard etc.


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Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7558998 07/18/19 01:31 AM
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8 pm 1/2 price strawberry cheesecake shake at sonic..and if im good wife might buy me an order of onion rings.... banana

Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7559037 07/18/19 02:52 AM
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Look up coach pain, he has excellent sand bag workouts too. He's an awesome guy too


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Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7561205 07/21/19 01:30 PM
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For knee trouble I started using a sled type leg press. The platform is usually big enough you can place your feet in a position and angle to reduce the stress on your knee. Also deadlifts, standard, dumbbell, or Roman. With proper form the deadlifts also help the shoulders and back. Preacher curls add mass to the bicep without using crazy weight, it will not add diameter but will make the bicep longer filling the gap to your elbow. Rowing with cable machines will add dimensions to your arms and entire back that are unobtainable with free weights. Your triceps are 2/3 of your arm mass. You probably already know all of that but if not add a couple of them and see how you feel after two weeks.

Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7561227 07/21/19 02:21 PM
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Kettle bells have been great for me.

Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7561334 07/21/19 05:51 PM
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I follow Athlean-X on YouTube and like a lot of his workouts. Solid information that has helped me a lot.

Re: Your most beneficial strength/weight training routines [Re: MacDaddy21] #7561510 07/21/19 11:09 PM
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Originally Posted by MacDaddy21
I follow Athlean-X on YouTube and like a lot of his workouts. Solid information that has helped me a lot.


I like that guy, a lot.


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Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7562033 07/22/19 06:18 PM
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Raising Ibex and keeping the rest of the ranch operating. 72 years old 6'1" and weigh 180

Re: Your most beneficial strength/weight training routines [Re: don k] #7562038 07/22/19 06:27 PM
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Originally Posted by don k
Raising Ibex and keeping the rest of the ranch operating. 72 years old 6'1" and weigh 180


Keep on keepin’ on.


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Re: Your most beneficial strength/weight training routines [Re: Sneaky] #7565744 07/27/19 11:55 PM
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Originally Posted by Sneaky
Originally Posted by MacDaddy21
I follow Athlean-X on YouTube and like a lot of his workouts. Solid information that has helped me a lot.


I like that guy, a lot.

clap


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Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7567423 07/30/19 01:16 AM
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Great suggestions and ideas so far.

Schwarzenegger has talked about shocking muscles. Basically mixing up your routine to where your body does not know whats coming next. It made a lot of sense. Going to try it. An example out be starting with preacher curls vs finishing. Another is different incline bench presses (changing that angles often).

I was able to press 285 on Saturday. Failed at 295. Goal is 350 by Christmas. Going to shift some focus on chest for a while.

Picked up a trap bar the other day. Its pretty heavy as is. Maybe 80lbs. Not excited about that but I know I need it so it may grow on me.


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Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7567687 07/30/19 01:12 PM
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If you’re not already add dumbbells to your bench workout. You will see a big jump in just a couple of weeks. Triceps and core are also key to a good bench

Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7571025 08/03/19 04:12 PM
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Originally Posted by Chickenman
Always looking for new workouts.

What are you guys doing in the gym or at home that has benefitted muscle growth the most?

For triceps, I added weight to my dips (no brainer) and recently started doing slow dumbbell single arm Skull Crushers.

For biceps, "21's" barbell curls have significantly increased the pain. I think I started too heavy with 80 lbs so I backed off to 70 lbs in an effort to focus on form. Ready for 75 lbs i bet.

I wish I had a squat rack. My leg workouts are lacking mostly because of a bad knee.


What is the diagnosis on your knee? There are a ton of adaptations you can do and still get in a productive lower body session.

Re: Your most beneficial strength/weight training routines [Re: H2O Seeker] #7572037 08/05/19 12:12 AM
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Originally Posted by H2O Seeker
Originally Posted by Chickenman
Always looking for new workouts.

What are you guys doing in the gym or at home that has benefitted muscle growth the most?

For triceps, I added weight to my dips (no brainer) and recently started doing slow dumbbell single arm Skull Crushers.

For biceps, "21's" barbell curls have significantly increased the pain. I think I started too heavy with 80 lbs so I backed off to 70 lbs in an effort to focus on form. Ready for 75 lbs i bet.

I wish I had a squat rack. My leg workouts are lacking mostly because of a bad knee.


What is the diagnosis on your knee? There are a ton of adaptations you can do and still get in a productive lower body session.


A tear in the meniscus cartilage so just a cyst. Nothing major but when it starts acting up, it makes my job rough so I try not to piss it off.


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Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7573183 08/06/19 12:02 PM
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Originally Posted by Chickenman
Always looking for new workouts.

What are you guys doing in the gym or at home that has benefitted muscle growth the most?

For triceps, I added weight to my dips (no brainer) and recently started doing slow dumbbell single arm Skull Crushers.

For biceps, "21's" barbell curls have significantly increased the pain. I think I started too heavy with 80 lbs so I backed off to 70 lbs in an effort to focus on form. Ready for 75 lbs i bet.

I wish I had a squat rack. My leg workouts are lacking mostly because of a bad knee.



I stopped lifting with the legs and went to the elliptical. 15 minutes at level 3, 10 minutes at level 6 and the last 5 at level 10. By the time I'm done my legs are trembling. I use weights only for upper body now and it seems to be working out fine. I just recently started back on the workouts after the left elbow went out on me, took a long time for that to heal. I will not be doing squats anymore, tore my abdominal muscles doing that. I'm not really trying to build up, just trying to keep what I've got left. I'm too close to 70 to be trying to go big!


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Re: Your most beneficial strength/weight training routines [Re: Chickenman] #7575621 08/09/19 01:30 AM
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Quote
What are you guys doing in the gym or at home that has benefitted muscle growth the most?


A big glass of milk after a workout does wonders in building muscles. I like whole milk but 2% is probably a better choice, great source of protein and many other nutrients.


Yes! A Weatherby does kill them deader.
Re: Your most beneficial strength/weight training routines [Re: HWY_MAN] #7576041 08/09/19 03:28 PM
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Originally Posted by HWY_MAN
Quote
What are you guys doing in the gym or at home that has benefitted muscle growth the most?


A big glass of milk after a workout does wonders in building muscles. I like whole milk but 2% is probably a better choice, great source of protein and many other nutrients.


Make a protein shake, with good protein like jym supplements, with that milk and it's even better.


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