Back/Bicep Attack

[mrhtbd]

Back
Bent Rows 10x10 strict
Behind-neck lat pull-down 10x10 loose
Seated cable pull-downs (45 degree, from overhead cable down to waist) 10x10
Biceps
Standing cheat barbell curls 8x5
Standing strict reverse barbell curls 8x8
seated incline dumbbell curls, down the rack 8 sets of 6 reps (from 55's to 20's)
bent over concentration curls 5x6

Wow, those cheat seated d-bell curls were brutal, still reeling from them and that was 3 days ago.

 

[Dawgpound_Hank]

I cant even fathom that. 30 sets for back and 29 sets for bi's. Dude! Overkill. You say your also OFF right? Shit, even if you was ON I would say the same thing!lol Yeah, you might see gains from that short term due to the MAJOR SHOCK, but overtraining is inevitable at that rate. Whats the reasoning behind this gig?

 

[P. Bateman]

I cant even fathom that. 30 sets for back and 29 sets for bi's. Dude! Overkill. You say your also OFF right? Shit, even if you was ON I would say the same thing!lol Yeah, you might see gains from that short term due to the MAJOR SHOCK, but overtraining is inevitable at that rate. Whats the reasoning behind this gig?

I was about to comment along the same lines. The idea that more is better is dead...smarter is better.

 

[John Benz]

I cant even fathom that. 30 sets for back and 29 sets for bi's. Dude! Overkill. You say your also OFF right? Shit, even if you was ON I would say the same thing!lol Yeah, you might see gains from that short term due to the MAJOR SHOCK, but overtraining is inevitable at that rate. Whats the reasoning behind this gig?

I agree 100%. esp the bi's. They need very little isolated work and yet I've seen many of the top pros like Ronnie doing heavy incline curls...but 29 sets???

 

[John Benz]

On a side note, the biggest natural bodybuilder I ever saw was a black police officer who came to our local gym and had a 32" waist with 20" arms year round. He was emphatic that you only need a lot of food and consistency in your workouts combined with very heavy weight. He did 10 sets of 4 on almost every bodypart, one exercise per part, but did full body workouts 3X each week, ate 3 meals a day and never had an immediate postworkout meal or a protein shake in his life. Only whole foods. He finished off his workout with one full hour of cardio, and said he had not missed a workout in over 10 years.

 

[mrhtbd]

It felt good.

 

[DADAWG]

On a side note, the biggest natural bodybuilder I ever saw was a black police officer who came to our local gym and had a 32" waist with 20" arms year round. He was emphatic that you only need a lot of food and consistency in your workouts combined with very heavy weight. He did 10 sets of 4 on almost every bodypart, one exercise per part, but did full body workouts 3X each week, ate 3 meals a day and never had an immediate postworkout meal or a protein shake in his life. Only whole foods. He finished off his workout with one full hour of cardio, and said he had not missed a workout in over 10 years.

once again this proves that mass is gained from lifting heavy.
i blame the muscle rags/magazines with the constant articles about isolation or concentration moves , that sells more issues than telling people to do low-medium rep heavy compound excercises.

 

[mrhtbd]

Thank you DaDawg. I'm old school. All that bullshit about one set per exercise, shit. You gotta hammer the muscles, combine light strict with heavy loose. Most of my muscle was made years ago, I'm just trying to get it back into shape. In October, when I did half a similar workout, I was extremely sore for a week, now I can hit all muscle groups in 3 days. I change up my routine so I only hit the muscle from one exercise only once a week. Things are popping. It's going to be a good year!