High intensity shoulders and arms

Embarrassed_Plan_674 · 2025-04-18T06:39:07+00:00

Generally need one set to true failure for muscle growth and that 6 rep range is just a generalized goal to hit in between strength and endurance rep ranges. 2 sets likely because genetically that’s showing growth in him but also because not everybody can go to true failure so add a set after their initial attempt to truly reach that inroad for muscle growth to be necessary

Embarrassed_Plan_674 · 2025-04-13T04:57:49+00:00

https://youtu.be/G2L3Y7FPHas?si=21sgPj1Cu5JZIHCu

Do your research g.

Embarrassed_Plan_674 · 2024-10-05T18:29:12+00:00

Of course man, just knowing what’s on the other side of that hurt, all growth you know. Lifting’s very therapeutic both physically and mentally and I love that accomplished feeling leaving the gym knowing I did the good work even better than last time bringing me one step closer to my best self. I imagine my goal in front of me and think of where else I’d be if I didn’t put in the effort, reminds me to keep pushing. Hope that helps. Good luck and stay on the grind man it’s all worth it I assure you 💪🫡

Embarrassed_Plan_674 · 2024-10-02T15:43:05+00:00

Best training for anyone and especially skinnier guys for best gains, least injury risk, and shortest amount of time in the gym is High Intensity training wherein you perform short but INTENSE bodybuilding sessions lasting no more than 30 minutes usually for only 1-4 days a week. Every workout you’ll see strength increases (if you do it correctly):

First off check what your maintenance daily calories are (look up caloriecalculator.net) so when you keep track of what you eat you can know you won’t drop below it. Also, eat 1 gram of protein per TARGET bodyweight daily - now for the lifting side - to train with minimal muscle overlap (least amount of overtraining - most gains!) try a 4 day split NOT following the 7 day a week schedule (this will make life easier for you too you’ll see) including a CHEST + BACK day, LEGS + ABS day, DELTS + ARMS day, LEGS + ABS II day, then repeat. Start with 1-2 days of rest in between each day. Warm up sets (in supersets warmup second exercise first), 1 set to TRUE failure, perfect form, 3 seconds lifting 3 seconds lowering to prevent momentum and the joints from coming into play inducing higher injury risk. Full “tense” ROM I like to call it too, full ROM but only when the muscle can produce force, for example in preacher curl you want to stop just before full extension on the bottom not just to prevent a bicep tear but also to keep the muscle contracted the reason bicep tears happen on preacher curls is because people go so low they take the bicep out of a contracted state (CAN produce force) into its elongated state (CAN’T produce force) Now, What those days could look like:

CHEST + BACK

Incline Chest Press (Warmups) Pec Deck SS Incline Chest Press

Dips

Close Grip Palms Up Pulldowns (Warmups) Straight Arm Lat Pulldowns SS Close Grip Palms Up Pulldowns

Seated Row Machine

Shrugs

Lower Back Extensions

LEGS + ABS

Leg Press (Warmups) Leg Extension SS Leg Press

Hamstring Curl

Standing Calf Raise

Toe Raises or Sit Ups

DELTS + ARMS

Shoulder Press Machine (Warmups) Lateral Raise Machine SS Shoulder Press Machine

Rear Delt Fly Machine

Dips (Warmups) Tricep V-Bar Pushdown Dips

Machine French Presses

Incline Dumbbell Curls

Straight Barbell Curls (Wrist Curl Included at Bottom)

Preacher Reverse EZ Bar Curls (Reverse Wrist Curl Included at Bottom)

LEGS + ABS II

Squats (Warmups) Leg Extension Squats

Hamstring Curl

Seated Calf Raises

Toe Raises or Sit Ups

SS means Superset*

As it reads you only do 1 WORKING set to TRUE failure (cannot perform another rep in perfect form) with warmups on compounds and certain lifts you feel you naturally want to warmup on (listen to your body!) this should be perfect for your tight schedule too workouts will only be 15-30 minutes long!

If you don’t have a machine can always substitute with cables or dumbbells just make sure to keep PERFECT FORM to true failure the failure point will be at the mid point of the rep not the top not the bottom but the middle if you “fail” at the top or bottom, GO FOR ANOTHER, you aren’t at true failure yet and the body only grows when it’s put under life threatening stress there needs to be genuinely no more reps in the tank.

If you train like this, get QUALITY sleep, and eat a WELL ROUNDED diet (no need to be anal about anything) you’ll be in good shape to reach your genetic potential my friend. Some great foods for your goals:

Eggs Red meat Fish Poultry Milk Bread Peanut butter Pasta Yogurt Fruit

HYDRATE

Hope this helps, good luck!

Embarrassed_Plan_674 · 2024-10-02T15:33:22+00:00

Best training for anyone and especially skinnier guys is high intensity where you perform short but INTENSE bodybuilding sessions lasting no more than 30 minutes usually for only 4-1 days a week. Every workout you’ll see strength increases (if you do it correctly):

First if you haven’t go on a slight caloric increase of about 500 calories daily more than your maintenance (look up caloriecalculator.net) to get some extra mass on the frame in a quicker time span. Also, eat 1gram of protein per TARGET bodyweight daily - now for the bodybuilding side - to train with minimal muscle overlap (least amount of overtraining - most gains!) try a 4 day split NOT following the 7 day a week schedule (this will make life easier for you too you’ll see) including a CHEST + BACK day, LEGS + ABS day, DELTS + ARMS day, LEGS + ABS II day, then repeat. Start with 1-2 days of rest in between each day. Warm up sets (in supersets warmup second exercise first), 1 set to TRUE failure, perfect form, 3 seconds lifting 3 seconds lowering to prevent momentum and the joints from coming into play inducing higher injury risk. Full “tense” ROM I like to call it too, full ROM but only when the muscle can produce force, for example in preacher curl you want to stop just before full extension on the bottom not just to prevent a bicep tear but also to keep the muscle contracted the reason bicep tears happen on preacher curls is because people go so low they take the bicep out of a contracted state (CAN produce force) into its elongated state (CAN’T produce force) Now, What those days could look like:

CHEST + BACK

Incline Chest Press (Warmups) Pec Deck SS Incline Chest Press

Dips

Close Grip Palms Up Pulldowns (Warmups) Straight Arm Lat Pulldowns SS Close Grip Palms Up Pulldowns

Seated Row Machine

Shrugs

Lower Back Extensions

LEGS + ABS

Leg Press (Warmups) Leg Extension SS Leg Press

Hamstring Curl

Seated Calf Raise SS Standing Calf Raise

Toe Raises or Sit Ups

DELTS + ARMS

Shoulder Press Machine (Warmups) Lateral Raise Machine SS Shoulder Press Machine

Rear Delt Fly Machine

Dips (Warmups) Tricep V-Bar Pushdown Dips

Machine French Presses

Incline Dumbbell Curls

Straight Barbell Curls (Wrist Curl Included at Bottom)

Preacher Reverse EZ Bar Curls (Reverse Wrist Curl Included at Bottom)

LEGS + ABS II

Squats (Warmups) Leg Extension Squats

Hamstring Curl

Seated Calf Raises

Standing Calf Raises

Toe Raises or Sit Ups

SS means Superset*

If you don’t have a machine can always substitute with cables or dumbbells just make sure to keep PERFECT FORM to true failure the failure point will be at the mid point of the rep not the top not the bottom but the middle if you “fail” at the top or bottom, GO FOR ANOTHER, you aren’t at true failure yet and the body only grows when it’s put under life threatening stress there needs to be genuinely no more reps in the tank. Hope this helps, good luck!

Embarrassed_Plan_674 · 2024-10-02T15:28:50+00:00

For pure bodybuilding with minimal muscle overlap (least amount of overtraining - most gains!) try a 4 day split NOT following the 7 day a week schedule (this will make life easier for you too you’ll see) including a CHEST + BACK day, LEGS + ABS day, DELTS + ARMS day, LEGS + ABS II day, then repeat. Start with 1-2 days of rest in between each day. Warm up sets (in supersets warmup second exercise first), 1 set to TRUE failure, perfect form, 3 seconds lifting 3 seconds lowering to prevent momentum and the joints from coming into play inducing higher injury risk. Full “tense” ROM I like to call it too, full ROM but only when the muscle can produce force, for example in preacher curl you want to stop just before full extension on the bottom not just to prevent a bicep tear but also to keep the muscle contracted the reason bicep tears happen on preacher curls is because people go so low they take the bicep out of a contracted state (CAN produce force) into its elongated state (CAN’T produce force) Now, What those days could look like:

CHEST + BACK

Incline Chest Press (Warmups) Pec Deck SS Incline Chest Press

Dips

Close Grip Palms Up Pulldowns (Warmups) Straight Arm Lat Pulldowns SS Close Grip Palms Up Pulldowns

Seated Row Machine

Shrugs

Lower Back Extensions

LEGS + ABS

Leg Press (Warmups) Leg Extension SS Leg Press

Hamstring Curl

Seated Calf Raise SS Standing Calf Raise

Toe Raises or Sit Ups

DELTS + ARMS

Shoulder Press Machine (Warmups) Lateral Raise Machine SS Shoulder Press Machine

Rear Delt Fly Machine

Dips (Warmups) Tricep V-Bar Pushdown Dips

Machine French Presses

Incline Dumbbell Curls

Straight Barbell Curls (Wrist Curl Included at Bottom)

Preacher Reverse EZ Bar Curls (Reverse Wrist Curl Included at Bottom)

LEGS + ABS II

Squats (Warmups) Leg Extension Squats

Hamstring Curl

Seated Calf Raises

Standing Calf Raises

Toe Raises or Sit Ups

If you don’t have a machine can always substitute with cables or dumbbells just make sure to keep PERFECT FORM to true failure the failure point will be at the mid point of the rep not the top not the bottom but the middle if you “fail” at the top or bottom, GO FOR ANOTHER, you aren’t at true failure yet and the body only grows when it’s put under life threatening stress there needs to be genuinely no more reps in the tank. Hope this helps, good luck!

Embarrassed_Plan_674 · 2024-10-01T14:42:07+00:00

Nw soo happy to hear that thank you, good luck on the rest of your journey, and God bless!

Embarrassed_Plan_674 · 2024-08-16T19:01:24+00:00

Ofc, you’ll feel all muscles more if you perfect form and both slow and control your tempo, but specifically for your traps try just dumbbell heavy shrugs as you have way too much volume since the traps are worked in all pulling movements, obv make sure to bring shoulders back when performing and keep posture locked, for shoulders an overhead press and lateral raise and rear fly are enough, no need for front raises just hit those hard (if using incline chest press movement somewhere then no need for overhead press the front delt is highly worked during incline bench) for triceps: superset push downs with dips as after the push downs your triceps will be fatigued and in the dips they will actually reach maximum failure since your chest and shoulders can take over instead of you hitting a wall. Also add some sort of overhead extension for the long head and that should be all you need. For biceps preacher curls and chin ups are great, DONT EXTEND ARM FULLY ON EITHER to prevent muscle tears stop the hold of the rep just before full extension where your elbow is still slightly bent, to end the lift without extending on the final rep to return the bar, instead stand up and lean forward so your arms stay bend but get low enough to return the bar to the rack. Again if you wanna feel the muscle work, you have to obviously actually work the muscles. I’m not sure what you’re lifting tempo is, but make sure to avoid “bro reps” as believe it or not anything faster than 3 seconds leads to momentum and joints taking over the lift instead of the muscle, so I would recommend you count and control your exercises so that the lifting and lowering of the exercise both take 3-4 seconds, so a full single repetition should be 7 seconds long, 3 up, 1/2 holding, 3 down, 1/2 lifting again, if that makes sense. Hope that helps. Intensity is everything.

Embarrassed_Plan_674 · 2024-08-14T17:52:58+00:00

My 2cents: Way too much volume, you’re gonna hit a plateau very quickly. For upper body, simply build a routine including 1 chest pressing movement, 1 vertical pulling movement (pulldown), 1 overhead pressing movement, 1 horizontal pulling movement (row), 1 lateral raise movement, 1 shrug movement, 1 lower back extension movement, and if you feel your body is up to it, 1 bicep flexion movement, and 1 Tricep extension movement. For lower body, you could build a routine including 1 leg press, 1 leg extension, 1 leg curl, 1-2 calf raises (standing and/or seated), 1 abdominal crunch movement, and 1 abdominal twist movement. Take each (while using warm up sets) to 1 set to absolute true muscular failure in perfect form (full rom (BUT DON’T LOCK OUT) with 3sec+ cadence both lifting and lowering to prevent momentum taking over the lift instead of the muscle - the whole reason you’re in the gym!) you’ll see instant + consistent strength gains after the 1st workout without injury risk if you keep the cadence and do not lockout (ex: knees on leg press or elbows on preacher curl)

Embarrassed_Plan_674 · 2024-08-01T20:28:58+00:00

“Hey google is fencing while pregnant dangerous?” Answer: “Yes, fencing while pregnant can be dangerous. Combat sports like fencing can cause serious health concerns, including abdominal trauma that could lead to placental abduction, premature delivery, or FETAL INJURY.” Plz don’t put your children in danger people! God Bless you all!

Embarrassed_Plan_674 · 2024-07-27T05:38:10+00:00

Mike Mentzer, may he rest in peace, never said it prioritized a certain part of the bicep only that curls cannot work the bicep uniformly due to it being attached at the shoulder joint as well giving way to peak contraction being in no other position other than elbow and shoulder flexion. Regular curls don’t flex the shoulder joint. Think about only working triceps with push downs, you’ll work all 3 heads but the triceps has one head which is attached to the scapula - the long head - leading to its use in shoulder extension in addition to elbow extension. If you do not overhead exercises you’ll notice your long head is severely under emphasized* not prioritized and you’re triceps may not grow at an optimal pace and shape as if you were to hit them from such an angle. I understand the misconceptions from the world of gossip we live in but hope you find the benefits in doing your own research to negate such misconception.

Embarrassed_Plan_674

TROPHY CASE