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All parts at once or break them up.

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    #92
    tom_tarbucket
    Banned (with Prison Access) Posts: 2,083 ✭✭✭tom_tarbucket


    Mellor wrote: »
    They all mean the same thing.
    Spread, stretch, pull, break, bend.
    Away from the head, towards the feet. Tomayto tomato.

    You aren't actually going to stretch or bend the bar. It's just a verbal cue to engage the correct muscles.

    You are overthinking everything tbh. For now, just go train imo.


    I know, I know. I’m being pedantic, OCD etc.

    I just find when I do the barbell press that my pecs are not really engaged, I don’t really feel
    a squeeze or a pump. Sure, I can just go in and train and lift but when I feel like the muscles aren’t engaged, it’s frustrating. especially with the barbell bench press.


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    #93
    Alf Veedersane
    Registered Users Posts: 24,557 ✭✭✭✭Alf Veedersane


    tom_tarbucket wrote: »
    I know, I know. I’m being pedantic, OCD etc.

    I just find when I do the barbell press that my pecs are not really engaged, I don’t really feel
    a squeeze or a pump. Sure, I can just go in and train and lift but when I feel like the muscles aren’t engaged, it’s frustrating. especially with the barbell bench press.

    I don't necessarily always feel like my pecs are working hard on bench. None of the cues will necessarily make them feel more engaged. Your chest muscles will need to work to be able to bench


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    #94
    tom_tarbucket
    Banned (with Prison Access) Posts: 2,083 ✭✭✭tom_tarbucket


    hey all, nearly finished the first 6 week cycle and happy with it, thanks to all of you.
    Have lost a bit of belly and gained a bit of muscle.

    I will start the next 6 week program soon.

    To Refresh you, this is the program

    A) Main Lift (reps vary week by week)

    B) Something hard like the main lift 5x8

    C) Something else hard like the main lift 5x8

    D) Something bodybuilder-y that hits the same muslces as the main lift 4x12

    E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12

    I am looking for some alternative exercises for the next 6 week cycle

    on Squat day:

    I was doing leg extension 4x12, what could I replace this with next time?
    I was doing calf raises 4x12, what could I replace this with next time?

    on Bench day:

    I was doing shoulder press 5x8, what could I replace this with next time?


    on Deadlift day:

    I was doing barbell RDL 5x8, what could I replace this with next time?
    I was doing hip thrusts 4x12, what could I replace this with next time?
    I was doing lat pull downs 4x12 (palm towards me like a chinup, working back too etc) what could I replace this with next time?
    I was doing inverted rows 4x12 what could I replace this with next time?


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    #95
    Mellor
    Registered Users Posts: 39,069 ✭✭✭✭Mellor


    You don't need to change after 6 weeks.
    If it's working, stick with ur and run it again, imo


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    #96
    tom_tarbucket
    Banned (with Prison Access) Posts: 2,083 ✭✭✭tom_tarbucket


    Mellor wrote: »
    You don't need to change after 6 weeks.
    If it's working, stick with ur and run it again, imo

    understood but nice to change it up too.


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    #97
    tom_tarbucket
    Banned (with Prison Access) Posts: 2,083 ✭✭✭tom_tarbucket


    tom_tarbucket wrote: »
    hey all, nearly finished the first 6 week cycle and happy with it, thanks to all of you.
    Have lost a bit of belly and gained a bit of muscle.

    I will start the next 6 week program soon.

    To Refresh you, this is the program

    A) Main Lift (reps vary week by week)

    B) Something hard like the main lift 5x8

    C) Something else hard like the main lift 5x8

    D) Something bodybuilder-y that hits the same muslces as the main lift 4x12

    E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12

    I am looking for some alternative exercises for the next 6 week cycle

    on Squat day:

    I was doing leg extension 4x12, what could I replace this with next time?
    I was doing calf raises 4x12, what could I replace this with next time?

    on Bench day:

    I was doing shoulder press 5x8, what could I replace this with next time?


    on Deadlift day:

    I was doing barbell RDL 5x8, what could I replace this with next time?
    I was doing hip thrusts 4x12, what could I replace this with next time?
    I was doing lat pull downs 4x12 (palm towards me like a chinup, working back too etc) what could I replace this with next time?
    I was doing inverted rows 4x12 what could I replace this with next time?


    I know I don’t have to change it up, but any auggeationa on alternatives for the above


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    #98
    Alf Veedersane
    Registered Users Posts: 24,557 ✭✭✭✭Alf Veedersane


    tom_tarbucket wrote: »
    I know I don’t have to change it up, but any auggeationa on alternatives for the above

    Think of the movements and what they are, eg lat pulldowns and vertical pulls. What's a a vertical pulling movement?


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    #99
    tom_tarbucket
    Banned (with Prison Access) Posts: 2,083 ✭✭✭tom_tarbucket


    Alf Veedersane wrote: »
    Think of the movements and what they are, eg lat pulldowns and vertical pulls. What's a a vertical pulling movement?

    pullups or assisted pullups? deadlifts

    but then somethng like hip thrust or calf rasies, dont know what would be similar to these


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    #100
    Alf Veedersane
    Registered Users Posts: 24,557 ✭✭✭✭Alf Veedersane


    tom_tarbucket wrote: »
    pullups or assisted pullups? deadlifts

    but then somethng like hip thrust or calf rasies, dont know what would be similar to these

    Why do you want to change them? Just out of interest?

    Have you tested yet?


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    #101
    tom_tarbucket
    Banned (with Prison Access) Posts: 2,083 ✭✭✭tom_tarbucket


    Alf Veedersane wrote: »
    Why do you want to change them? Just out of interest?

    Have you tested yet?


    Just to change and to mix things up a bit. Isn’t it always said it’s good to ‘shock’ the muscles and do something different.

    Have I tested what?


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    #102
    Alf Veedersane
    Registered Users Posts: 24,557 ✭✭✭✭Alf Veedersane


    tom_tarbucket wrote: »
    Just to change and to mix things up a bit. Isn’t it always said it’s good to ‘shock’ the muscles and do something different.

    Have I tested what?

    That's broscience that you need to shock the muscles. You're changing the stimulus every week because the reps range changes as does intensity.

    Tested your maxes.


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    #103
    tom_tarbucket
    Banned (with Prison Access) Posts: 2,083 ✭✭✭tom_tarbucket


    Alf Veedersane wrote: »
    That's broscience that you need to shock the muscles. You're changing the stimulus every week because the reps range changes as does intensity.

    Tested your maxes.

    Ah ok. Wasn’t even aware. So after each six week cycle, you are to re test your 1 rep max for deadlift, squat and bench?


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    #104
    Alf Veedersane
    Registered Users Posts: 24,557 ✭✭✭✭Alf Veedersane


    tom_tarbucket wrote: »
    Ah ok. Wasn’t even aware. So after each six week cycle, you are to re test your 1 rep max for deadlift, squat and bench?

    You don't have to. Just wondered. You would after 12 weeks cos the max you started with is probably not going to be your max after 12 weeks.


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    #105
    tom_tarbucket
    Banned (with Prison Access) Posts: 2,083 ✭✭✭tom_tarbucket


    Hi,

    On week 6 the story for main lift is 95% 5 x 2

    lets say on week 6 you just about manage to do 5 x 2 and no more on the last set of bench press

    Does this mean on next 6 week cycle, you stay at the same weight again? Because you didn't manage to do 3,4,5 etc reps on last set


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    #106
    Alf Veedersane
    Registered Users Posts: 24,557 ✭✭✭✭Alf Veedersane


    tom_tarbucket wrote: »
    Hi,

    On week 6 the story for main lift is 95% 5 x 2

    lets say on week 6 you just about manage to do 5 x 2 and no more on the last set of bench press

    Does this mean on next 6 week cycle, you stay at the same weight again? case you didn't manage to do 3,45, reps on last set

    Can do. No need to increase for the sake of it.


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    #107
    tom_tarbucket
    Banned (with Prison Access) Posts: 2,083 ✭✭✭tom_tarbucket


    Alf Veedersane wrote: »
    Can do. No need to increase for the sake of it.


    Noted. But ideally you should be doing more reps on that very last set, I presume.


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    #108
    Alf Veedersane
    Registered Users Posts: 24,557 ✭✭✭✭Alf Veedersane


    tom_tarbucket wrote: »
    Noted. But ideally you should be doing more reps on that very last set, I presume.


    If they're there, they're there. It's to allow you to take advantage of the day they are there. But after 4 doubles at 95%, it's not a lack of progress that you don't get more.

    It's all just groundwork for building a new max.


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