Don’t take friends to the gym... They make you laugh a whole lot. 😄 jk that’s exactly why you should take them! It’s so fun having a workout buddy! Even if it does double your time spent at the gym! 😝
@kaliente5 @laurenbond_0_0_7 @shelbyozborne
These bar curls are a great workout! We did a pyramid set of 15 12 8 8 .
I am in bulk mode now! I will be lifting higher reps and heavier weight. 👊🏼
I expect to see improvements very soon! 🙌🏼
Flex Friday: a cheeky arm session before the weekend. The above exercise shown (EZ-bar arm curls) is 5 reps (last one being a “cheat rep”) at 47.5kg.
So often in training magazines and on online forums/websites etc. information is published about numbers-of-sets/reps-to-failure to perform, for various goals, including muscle toning and increasing muscle mass. Oftentimes, example workouts are provided based on gym sessions done by some of the top bodybuilders in the industry. However, also oftentimes, information on the weight lifted is not discussed or emphasised nearly enough.
It is widely known that the volume of training is directly linked to both the muscle mass and the strength gained from the gym exercises. The volume of training is known as:
Volume = sets x repetitions x weight lifted.
Therefore, the volume is a function of the weight lifted meaning that a comprehensive training program outlining only the number of sets and reps performed is not emphasising a critical component of the gains derived from the workouts.
From my experience, to have significant muscle mass, you must must must work your way up to doing sets with heavy weights (the barbell curls done above are close to the weight of a light adult, and that is just my arms doing the lift).
So, if you feel that progress is a little slow regarding muscle development, make a conscious effort to really push yourself in the gym in *every* session. Then, progressively overload your muscles by increasing the weight by a small amount whenever possible and over time you will reap the benefits.
for taking the video 💪🏻
Close-Grip EZ Bar Curls 💪
▪I find that i get a better contraction in the bicep if i bend a little forward since the angle created increases the tension in the muscle.
▪Use a weight which you can control and keep your back straight, going through full range of motion.
▪This exercise is great for the bicep's long head which forms the bicep peak.
Do try this and let me know if you feel the difference.
7-21’s. The best biceps exercise to feel and see the “pump”. 3 sets is all you need. Rest for 1 min between sets
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point.
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl.
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.
Been a bit slack with Recording the last week. This was Saturdays workout and improvements all around. In fact Chest and Triceps are the onky areas I have lost strength which in all honesty Im not going to loose sleep over.
Got 2 weeks left on this programme and will sit woth @billywrightkore
to discuss the next programme and continue the weight loss. Im still aiming for 14stone which I am around 7-8lb off.
Week 1 - I couldnt do 5 sets of 5 pull ups
Week 10 - All but 2 assisted pull ups so massive improvement.
Week 1 - 150kg for all sets
Week 10 - 150kg for 1 set remainder at 170kg. Tough but got them done and lifting heavier.
Lat Pull Downs:
Im not really sure what my weight was at my work gym as that simply has a number on. At @puregymofficial
I managed -
1 set @ 52kg - 1 set @ 59kg and 3 sets @ 66kg. I feel like this is an improvement.
EZ Bar Curls:
Week 1 - 30kg for all sets.
Week 10 - 35kg was to easy so upped to 40kg for 3 sets then back to 35kg for last set. Big improvememt in this area.
DB Bicep Curls:
Week 1 - 15kg for 5 sets
Week 10 - 1 set at 18kg then 4 at 16kg. Small improvement byt still an increase after increasing on the EZ Bar.
Week 1 - 30kg for 5 sets.
Week 10 - 30kg for 1 set which was to easy so up to 35kg. I utilised my wraps for these to reduce the strain on my wrists.
I have worked out today so will post that later.
Any advice always welcome.
#compoundlifts #benchpress #militarypress #pullups #squats #deadlift #gymlife #gym #gettingstronger #trainhard #fitness #gains #strengthtraining #getphitnow
#doitwright #trainharder #liftheavyshit #liftheavyorgohome #liftheavyorgohome #pullups #rackpulls #latpulldown #ezbarcurls #bicepcurls #uprightrows #shrugs #puregym #puregymnuneaton
Slowly making my way back..
Just keep bashing yourself on the head till it sinks in!! 🤪👌🏼 Have I got guns yet? Or do I need to do some more pushups 🤔
It appears yesterday’s 100 weighted pushups weren’t enough. So today I had programmed 4 x 30 push ups and plate curls, as well as some ez bar curls, tricep extensions, dbell press and strict press! 👌🏼💁♀️ If I haven’t got biceps like Arnie soon I’m going to be making a complaint! 👀
To be fair though I do feel quite buff now so ya know, bring on more upper body 💪🏻