Pullinbig Check This

[jawbreaker1]

I've been following the routine you gave me to a t. There is one problem with it to me and I would like your input on how to combat this. Leg day is great on monday. Back and bi is great on friday. On wednesday chest and tris doesnt work that great. I max my chest out with no prob, but by the end of my chest workout my tris are drained. The most i could manage to work with them is a couple light sets of pulldowns. I cant even close grip anything respectable. I even tried skullcrushers and did 10 struggling with 50 lbs one set. On my old scheme I could reverse close grip 185 for 3x6-8. then do some kickbacks and pulldown 130 10 times. What should I do? Does this serious muscle fatigue mean I'll gain more mass with this minimal training? I have no clue about this and this site is where I get my info. I go to a college gym with everything at my disposal, but there is not one serious lifter who knows anything, dead serious. I have to be the most knowledgeable person in there. Let me know your thoughts on the matter. Thanks bro.

 

[hornedfrogs07]

Bro, if you're doing PB's routine, I don't see why you'd need to do reverse close grip, kickbacks, OR pulldown (assuming you mean pressdown). Believe me, you'll grow on the program without doing those 'assistance' movements. The heavy, core movements will more than suffice for growth.


Also, I feel ya on the college gym with nice equipment but nobody that knows how to use it.

 

[w00t]

spikey is right, those compound movements, like flat bench are plenty of work for your tris the assistance movements arnt a necessity... especially when going for mass. squat deadlift and bench... thats all ya need and eating.. eat a lot too lol and youll grow on PBs routine, i did

 

[jcp2]

If your tris are fried that is good, it sounds like you have no stamina, probably due to the way you used to train. When used to take long breaks from lifting, i would start my cheste workouts and than when i got to tris i couldn't do one dip. Two weeks later i had to start strapping weight on because i could do 20 dips. Your stamina will come, just give it a few weeks.

 

[Die$eL~Man]

do back / bi's delts / tris chest alone !

 

[pullinbig]

lets see the routine you doing for chest/tris/shoulders. i dont remeber what it is.

here's the one posted on the deadlift sticky.

Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 2 x 10

i dont see any direct tri work here. its all compound movements. is this the one you doing? hit me back bubba.

 

[jawbreaker1]

lets see the routine you doing for chest/tris/shoulders. i dont remeber what it is.

here's the one posted on the deadlift sticky.

Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 2 x 10

i dont see any direct tri work here. its all compound movements. is this the one you doing? hit me back bubba.

yup... thats the one... but i remeber you saying after completing this to throw in like 4 working sets of tri work. Like a couple sets of skull crushers or what not. If it is not necessary then I wont sweat the fact that I physically CANT.

 

[Mudge]

Here is what I did last night, I do delts later in the week, very light work in terms of volume... I was going to do a set or two of skull crushers but I smashed my elbow into the bathroom wall that morning, so I stuck to CGs only and a wussy set of pushdowns. Elbows out or not skullcrushers put more stress on my elbows.

Bench (finger at the ring)
365*3
345*4
325*5

Incline
235*9
235*7

Normally I do regular CG with no boards going to about 3 inches off the chest, so this was experimental.
4 board CG (too many boards)
315*3.5 reps
3 board CG
275*6
275*6

Pushdowns
100*15

Rest periods on most sets is 2 minutes, but often dip into 3 minutes if I want to take the rest. With heavier lifting I dont feel guilty for this. I do 7 sets of warmups before going to working weight on bench FWIW, staring with the bar.

My thoughts, go longer on rest periods. My rep scheme and rest periods seem to play with endurance, but that all makes sense.

 

[pullinbig]

yup... thats the one... but i remeber you saying after completing this to throw in like 4 working sets of tri work. Like a couple sets of skull crushers or what not. If it is not necessary then I wont sweat the fact that I physically CANT.

i would never recommend skull crushers to anyone. too much strain on the elbows. i may have said if you arent already spent add some push downs. maybe 1 or 2 working sets. i would not recommend 4 sets for tris to anyone after the other lifts. decline mediums and dips fry the tris. drop the direct tri work if you spent. if you arent add pushdowns @1 work set of 10 or so. but youy want need them apparantly.

must have been a comunication break down.

 

[Mudge]

I'm glad I wasn't retardo on that one, I dropped them because I knew they would aggrivate my elbow. I have zero problems with a pressing movement like a reverse or CG bench.

 

[jawbreaker1]

thanks PB. It must have been someone else in the thread who threw that out there. I'll keep on going as planned. Today is back, bis.

 

[pullinbig]

good deal. keep us posted of you progress.

 

[Starkraven]

PB, I'm curious. What does decline medium-grip bench do? i have never heard of this? Also, do you add in any overhead presses? And what about incline DB presses for chest? Thanks.

lets see the routine you doing for chest/tris/shoulders. i dont remeber what it is.

here's the one posted on the deadlift sticky.

Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 2 x 10

i dont see any direct tri work here. its all compound movements. is this the one you doing? hit me back bubba.

 

[pullinbig]

decline medium grip focus a bit more on the tri as opposed to wide grip falt bench. they work similar to the reverse grip bench. medium grip is pinkies on the inside of the rings.

very rarely i do over head work. but that is more due to some injuries i have suffered over the years from doing overhead stuff and my training style. i rarely do inclines as well. my training is geared towards PLing so the overhead stuff and inclines arent a big benefit.

 

[Starkraven]

PB, thanks for the reply. I am more into BBing but I haven't noticed if overhead presses really build more delts for me than doing heavy DB upright rows, DB side laterals, cable side laterals, etc.

 

[Starkraven]

i would never recommend skull crushers to anyone. too much strain on the elbows. i may have said if you arent already spent add some push downs. maybe 1 or 2 working sets. i would not recommend 4 sets for tris to anyone after the other lifts. decline mediums and dips fry the tris. drop the direct tri work if you spent. if you arent add pushdowns @1 work set of 10 or so. but youy want need them apparantly.

must have been a comunication break down.

are the weighted dips with elbows out? will they be enough to fry my tris if i only do incline db, flat db and weighted dips? after that uprights rows or side laterals and then im done. its a different routine than yours but i do want to try decline mediums in place of incline or in place of flat sometimes. let me know buddy, you've been a great help.

 

[pullinbig]

are the weighted dips with elbows out? will they be enough to fry my tris if i only do incline db, flat db and weighted dips? after that uprights rows or side laterals and then im done. its a different routine than yours but i do want to try decline mediums in place of incline or in place of flat sometimes. let me know buddy, you've been a great help.

elbows in on dips.

only you will know how your tris are feeling after the other three movements. if they are not shot add some push downs to failure for one set.

like i said the routine i listed is just a starting point. everyone is different so adjustments are made as needed.

 

[Starkraven]

good point, everyone is different. i use elbows out because i do it for chest. however if im not spent, ill do a set of pushdowns. i like the way you keep things simple.

 

[DADAWG]

good point, everyone is different. i use elbows out because i do it for chest. however if im not spent, ill do a set of pushdowns. i like the way you keep things simple.

your body position also effects which muscles are targeted on dips , the more upright you stay the more tris , the more you lean over it switches some to the chest imo . the elbow position makes more diff that the body lean , but there is a diff .

 

[70w30]

your body position also effects which muscles are targeted on dips , the more upright you stay the more tris , the more you lean over it switches some to the chest imo . the elbow position makes more diff that the body lean , but there is a diff .

Also hand placement palms in or out ...chin into chest rounded back....