What can I do to switch up my arm work-out? I can't think of much besides free weights, curls, and a couple of others (don't know the names). I'm fine when it comes to any other muscle group. Today is my back work-out and I'm going to try and push myself as hard as I can go. I wanna struggle opening doors come tomorrow, heh.
I think you will see better results if you go to the four set routine I am on. As explained nicely above, do not sacrifice form for added weight.
And don't be shy about the weight. The calf muscles are the 2nd most dense in the human body (after the jaw muscles). You should be able to max out at two to two-and-a-half times your body weight. Just make sure you don't lock your knees.
That is for arms. Legs do 20, 16,12, and 8. First set is your warmup. Take what you are doing sets of now and subtract some to ensure you get 20. Second set maybe alittle less than what you currently do. Third set normal weight. Fourth set add what you can push for a lower rep. I keep records and it takes the guesswork out between workouts.
The machine at my gym is a sit down and I do not like it at all. Have been giving it a fair chance and am going switch to one of the Smith machines toninght.
I bought a Concept II for my basement gym. That and the VersaClimber are the best aerobic machines around. You can do only 45 minutes and you'll be crushed.
There are two different kinds of fat: intramuscular and subcutaneous. You can target intramuscular fat, but there's nothing you can do with subcutaneous but to lose weight. It's just where your body stores its excess fat. As for rowing exercises, you can mix it up by doing sprints mixed with long rows. It's the rowing equivalent of interval training. There are all sorts of forums with great rowing workouts.
Blended a couple of points and should have just stuck with one. I am pretty sure my extra weight is just from not enough activity. Cut down on my aerobic activity to make sure it was not interferring with my muscle growth. With so little activity, switching it around is really not necessary. Will try the interval training on the rower in a couple of weeks though with hitting it as much as possible now.
I'm not sure if I ever read your goals, but if I remember right you want to get bigger right? If that's the case, I wouldn't do anymore then 12 reps on anything. Over 12 reps is just fat loss, which is the exact opposite that you want. You're 3x10 is fine. Warm up sets shouldn't be more reps, they should just be lighter weight. If you do more reps you are actually doing yourself a disservice (I won't get into that logistics of it). If I'm wrong and you are trying to lose weight, forget what I said.
I am basically reading straight from the Governators book. page 139 Have also done both starting out and agree with Arnold.
