Unproportionate biceps to triceps help

[Georgia]

Now there are two types of trainers that I am aware of.

Trainers like at the YMCA who just have to get 'certified' which I did but quit for a better job...and then there are those trainers who went to school for 'Exercise Physiology' and are like part-time trainers because they love it.

The ones at the YMCA usually have no idea what they are talking about when it comes to theories and physiological sciences....they just know some basics.

I, personally, had a trainer back in 8th and 9th grade and she was awesome. She knew all about muscles, hypertrophy, and every time I talked to her I felt like I was getting free tuition from a university's exercise program.

It's all about the person.

 

[DaHurt]

Very true - I suppose my gym just sucks. I was a bit discouraged after trying to chat with a few of them haha.

 

[Georgia]

Oh no...you are probably right. I have ran into personal trainers who seem the only reason they were there is cause they couldn't find another job. I honestly will take experience over education 85% of the time.

 

[Diced]

holy shit i missed all that .

 

[kman2005]

I don't have much rep on here but I am a personal trainer and yes you are in the right range.

Hypertrophy:
3-5 sets
6-12 reps
75-85% intensity level

rest a maximum of 60 seconds in between sets. rest inbetween sets is one of the most overlooked variables in an exercise.

there's an adverse relationship with sets and reps. ex., if youre maxing out sets then do lower reps and if your maxing out reps then do lower sets.

3-6 days/wk will yield best gains for a 4 week period then move to:

Max Strength:
4-6 sets
1-5 reps
85-100% intensity

rest 3-5 min in between sets. do this 2-4 days/week for 4 weeks.

after the total 8 week period, you can rotate between hypertrophy and max strength throughout the week for the next 4 weeks and then move to the next phase being Power for 4 weeks and then start all over again.

when u say 3-6 days, do you mean do the workout every 3-6days? btw how many sets would u recommend if i worked out my tri/bi once a week? would 9 each be good enough? THANKS

 

[69nChipmunkz]

I don't have much rep on here but I am a personal trainer and yes you are in the right range.

Hypertrophy:
3-5 sets
6-12 reps
75-85% intensity level

rest a maximum of 60 seconds in between sets. rest inbetween sets is one of the most overlooked variables in an exercise.

there's an adverse relationship with sets and reps. ex., if youre maxing out sets then do lower reps and if your maxing out reps then do lower sets.

3-6 days/wk will yield best gains for a 4 week period then move to:

Max Strength:
4-6 sets
1-5 reps
85-100% intensity

rest 3-5 min in between sets. do this 2-4 days/week for 4 weeks.

after the total 8 week period, you can rotate between hypertrophy and max strength throughout the week for the next 4 weeks and then move to the next phase being Power for 4 weeks and then start all over again.

so how does the power phase go?

 

[sam1975]

WRONG

go to a high end powerlifting meet and you will see the thickest most muscled up dudes you have ever seen and most of them couldnt count past 10 because they have never done that many reps.before you argue , most of the most massive bodybuilders di do [powerlifting to add their mass including ronnie and dorian.


kick backs and cable extensions make fine excercises for your clients but compound moves done havy and lower reps add mass.

True,classic mass building approach is to stick with the compounds and later on once you are real thick then you may resort to isolation exercises like kickbacks etc