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Basically I was always trying to find "the" program that would get me the results I wanted (bigger/stronger/with cardio/endurance to go with it) cause of the army. I have a bit of a library at home (including Arnolds Bible), did some courses, read alot from whatever source I could, picked my friend's brain (personal trainer, and national level track athlete, with uni degree in excercise science).
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Certainly not what I expected from a kool-aid drinker. Jos1985 wrote:48highlander, your fitness knowledge is quite remarkable. For the medicine ball push-ups place your hands on the side of a medicine ball and do the push-up.Ĥ8highlander, your fitness knowledge is quite remarkable. To make it work your grip even harder use a false grip (thumbs on same side as fingers). The reverse barbell curl will challenge not just your biceps, but also your forearms and grip (both of which are important in LE). Reverse Crunch 3x12 Reverse barbell curl 3x8 Workout A targets your triceps, Workout B targets your biceps. If you want to really make your arms burn try this. So say do your first 3 sets with a regular or wide grip and the last 1 or 2 with a close grip (and also less weight). The closer your hands are the more emphasis on your triceps. Or you can change your grip on your bench press. Like 48 said, do chin-ups to get your biceps and close grip push-ups for your tris. Inverted rows with a supinated grip (palms facing you), and pullups with supinated grip (aka chin ups) will tax your biceps, especially if you do weighted pullups.Īlso the isometric contractions you are using to hold on to a heavy bar, when doing deadlifts, will strengthen your entire arm. With the routine listed in that link, sub in dips where it says push ups (you can do "tricep" push ups, ie hand close together, but its much easier to increase the weight your doing, by using a dip belt that you hang plates off of). How or when do I put dips into this routine?Īnd which excerise is working my biceps the most? Weighted dips/pullups are more than sufficient work for you arms. Having that burning feelin in your arms by doing isolation work is meaningless. With strength programs like these, if you are doing them properly (at least starting strength) ie with heavy ass weight and a proper warm up, you should be too tired to move. I like to feel those burn at the end of a workout, so adding something in for those is needed. The only thing with these kind of all body work outs is that there isnt anything specific for arms - Bi and Tri. TorontoCopper wrote:Im going to start this next week.