REQUEST A WORKOUT @ MESO

[MindlessWork]

You could brace your hands on your knees to take some of the pressure off of them when you use that squat machine.
Have you tried reverse lunging in a tighter stance? It seemed to relieve pressure off my knees somehow. I've also heard of people doing static hold squats for 20 seconds or so as alternatives to squatting.
Ever try deadlifts on a trap bar?

Thanks for the response. I can go for trap bar deads as my gym has one. Also I do keep my legs steady on the squat press when going heavy as right now I can push 5 plates and it does help keep my legs steady.

As for static hold squats I can look into that as well.

Thanks for the tips brother. Gonna be fixing to get some knee surgery to hopefully correct the issues. Will be finding a good sports doc in my state.

 

[Leancuisine]

Thanks for the response. I can go for trap bar deads as my gym has one. Also I do keep my legs steady on the squat press when going heavy as right now I can push 5 plates and it does help keep my legs steady.

As for static hold squats I can look into that as well.

Thanks for the tips brother. Gonna be fixing to get some knee surgery to hopefully correct the issues. Will be finding a good sports doc in my state.

Good luck with the procedures!! Hope it all works for the better.
I was also reading somewhere, strictly from people's personal experience, that if the kept their shins and back parallel, it helped alleviate some pain in their knees.
So instead of sitting straight back and keeping your shins straight up and down, they leaned forward slightly and angled their shins over their toes.
Let us know what you find helps!

 

[MindlessWork]

Good luck with the procedures!! Hope it all works for the better.
I was also reading somewhere, strictly from people's personal experience, that if the kept their shins and back parallel, it helped alleviate some pain in their knees.
So instead of sitting straight back and keeping your shins straight up and down, they leaned forward slightly and angled their shins over their toes.
Let us know what you find helps!

I'll try that as well...thanks for the suggestions and hope it'll help others in a similar situation.

 

[Thenewera]

Liking all the feedbCk in here!! Alright boys.. Here's a little something.

Today is CHEST BACK AND ARMS

I want heavy movements
Focused on incline pressing
Back focused on building thickness
Willing to go any type of style or rep scheme
Arms I'll probably adjust myself but I'm open to options

May do a powerlifting mix in this??
Get at me!

 

[evarthecaveman]

Liking all the feedbCk in here!! Alright boys.. Here's a little something.

Today is CHEST BACK AND ARMS

I want heavy movements
Focused on incline pressing
Back focused on building thickness
Willing to go any type of style or rep scheme
Arms I'll probably adjust myself but I'm open to options

May do a powerlifting mix in this??
Get at me!

Incline barbell
1x15 (wu)
3x8-12
1 rest pause set.
Incline db press/incline fly superset 5x8-12
Weighted dips 3 sets

Rack pulls below the knee
5x6-8
One arm tbar rows 3x10-15
Two arm db row/low cable row/wide grip pull ups monster set 4 sets failure

 

[Thenewera]

Incline barbell
1x15 (wu)
3x8-12
1 rest pause set.
Incline db press/incline fly superset 5x8-12
Weighted dips 3 sets

Rack pulls below the knee
5x6-8
One arm tbar rows 3x10-15
Two arm db row/low cable row/wide grip pull ups monster set 4 sets failure

Interesting.... I may end up taking this !

 

[evarthecaveman]

Interesting.... I may end up taking this !

It's not as much volume as you seem to like but really go to complete failure and give the rest pause set 100% and you will be toasted.

 

[NovaFlex]

Looking for a bicep workout, something to kill them on a pull day. they're lagging behind my tris..

biceps
geared toward size
20ish minutes (end of workout)



also, how well does focusing on negatives work?

 

[weighted chinup]

Liking all the feedbCk in here!! Alright boys.. Here's a little something.

Today is CHEST BACK AND ARMS

I want heavy movements
Focused on incline pressing
Back focused on building thickness
Willing to go any type of style or rep scheme
Arms I'll probably adjust myself but I'm open to options

May do a powerlifting mix in this??
Get at me!

Incline Barbell Bench 3x5 @ 85%
Weighted Dips 3x5 @ 85% or 3x8 @ 80%
Weighted Pullups 3x5 @ 85%
Weighted Chinups 3x5 @ 85% or 3x8 @ 80%

Accessory: Seated Rows 3 to 5 sets of 6 (neutral grip attachment), Reverse Flys 3x15, Tricep Pressdown variant, Curl Variant, Prone y-raises 3x10-15 (small amount of weight)

Inc + dips is my favorite combination for chest, I structured it so there is more emphasis towards the incline pressing this workout.

Every single movement will work your arms here extremely well, and plenty of work for back width and thickness (back volume was purposefully kept higher than chest).

 

[DonQKong]

Who bothers working out. I agree with boiston loyd - it's 90 percent about the drugs you take, the remaining 15 percent is about training

 

[Thenewera]

Who bothers working out. I agree with boiston loyd - it's 90 percent about the drugs you take, the remaining 15 percent is about training

So much truthfulness in one post.

Alright boys. It's leg day. I love volume.
Kill me.

Targeting both quads and hams.

Squatting for many sets, high volume.
would like to focus on contractions.
Anything? Gym in an hour

 

[insaiyan93]

Who bothers working out. I agree with boiston loyd - it's 90 percent about the drugs you take, the remaining 15 percent is about training

85% drugs, 10% instagram pic likes, 5% training lol

 

[Eman]

Bumping a good thread...

Looking for some input on a Saturday routine I've been messing around with.

I'll be going in to do power cleans and yoke work - that is, the neck, traps, and rear delt. The yoke portion is the part I'm interested in building a routine around.

Interested in hearing any possible routine suggestions to build up mass and strength for those three areas - I'm open to anything. The power cleans will be the only thing set in stone.

 

[RingMeister01]

How long are you training on a program before switching to another set of movements? 12 weeks?


Sent from my iPhone using Tapatalk

 

[MacMatrix]

How long are you training on a program before switching to another set of movements? 12 weeks?


Sent from my iPhone using Tapatalk

I don't know what is right or wrong but I like to switch up routines about every 6 weeks or so but I also like to throw variances into the routine every other week. So one week might be fewer reps heavier like 5x5 then the next could be 4x8 or 3x12 with some drop set action. Sometimes mixing in some supersets too. I just like to switch it up and keep my body confused.

 

[Sampei]

holy shit that's like 120392109301293 reps and sets for only shoulder. It's such a small muscle xD

Well I'm not sure your cup of tea but if you don't like it, don't use it.

Rotator warmup / Tricep warmup

Side DB raises 4x8 ( warmup )

Barbell military press 6x6
Side DB raises 5x8 ( heavy weight use momentum)
Smith machine or machine press 4x12 (pause reps)
Machine Rear delt fly 3x12!superset
Dumbell rear delt fly 3x12!superset
Seated Dumbell press reps = 15, 5, 5, 3, 8 , 10
( first 15, second 5, third 5, and so on )
Cable rear delt flyes 5x8
Dumbell isolateral side raises 3x15 superset
Dumbell front raises 3x15 superset

t

 

[Thenewera]

holy shit that's like 120392109301293 reps and sets for only shoulder. It's such a small muscle xD

t

I liked volume....

 

[Sampei]

I liked volume....

whatever works for you man. I can't do that much volume, It would kill me or probably my patience, don't like more then 1 hour in the gym

But look like what you do is better then what I do... looking at your pics
keep it up

 

[Thenewera]

whatever works for you man. I can't do that much volume, It would kill me or probably my patience, don't like more then 1 hour in the gym

But look like what you do is better then what I do... looking at your pics
keep it up

Not at all brother, we're all here to improve. What works for me may work no where near as well for someone else. Check out my workout split I posted in the training section. It's a full 5 day split word for word if you're interested in seeing more.

 

[Sampei]

Not at all brother, we're all here to improve. What works for me may work no where near as well for someone else. Check out my workout split I posted in the training section. It's a full 5 day split word for word if you're interested in seeing more.

Will have a look!