Latest post on Flex from Schwarzenegger on pec flys.
http://www.flexonline.com/training/chest/arnold-schwarzenegger-pectoral-perfection
http://www.flexonline.com/training/chest/arnold-schwarzenegger-pectoral-perfection
Bodybuilding/Powerlifting
- Thread starter Zoot
- Start date
"The idea of using too much weight doesn't need much explanation. Flyes aren't a power exercise"
This was the point I was making and that is all. I do Flyes/Dumbell pullovers as a compound set at the end of my Chest workout most of the time. The stretch is great and leaves my chest full. Stretching muscles is important as this will allow them to grow further. Research fascia stretching for a good read. Before the initial conversation got carried away, partially my fault, I will own that, the point I wanted to make was exactly what the article stated.
This was the point I was making and that is all. I do Flyes/Dumbell pullovers as a compound set at the end of my Chest workout most of the time. The stretch is great and leaves my chest full. Stretching muscles is important as this will allow them to grow further. Research fascia stretching for a good read. Before the initial conversation got carried away, partially my fault, I will own that, the point I wanted to make was exactly what the article stated.
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Here is an example of "too heavy" not one of these done properly as a 'fly' but more a 'modified press'
https://www.youtube.com/watch?v=46QVeK6b4J0
https://www.youtube.com/watch?v=46QVeK6b4J0
I use flyes as a stretching exercises after I've done my heaviest bench sessions.
maniac
New member
Been doing some serious work these past weeks, started dieting and cutting again as exams are over, its impossible to do during exams without failing half of them. Yest I hit an incline bench pb, 93kg for 3 reps, at this rate I'll push a 100kg in a few weeks time. been also doing 30kg dumbbell bicep curls with good form, not perfect, but very little sway and 45 kg barbell curls, again very little sway, but its to be expected as I weigh 73kg lol 
Going with Dicehunter's suggestion, upper chest is fillin up, slowly but surely, still a long way to go!
Going with Dicehunter's suggestion, upper chest is fillin up, slowly but surely, still a long way to go!
Dicehunter
Resident Newb
The bros in the industry will tell you either never to do cardio or limit it to 3 times a week which both are complete BS.
I've been doing cardio every day for 20 minutes a time and 40 minutes a day on the weekends for 5 years now *Feb 2009*
20 minutes after training, Monday to Friday and 40 minutes a day on Saturday and Sunday *off days* cardio has also been proven to help with recovery and I've steadily been putting on muscle mass every year as well as keeping my overall body fat down. *obviously diet is king here but cardio helps*
Cardio does not hurt gains unless your doing an obscene amount like 6 hours a day, Only a lack of nutrition and training will make you lose gains.
If your doing high intensity stuff then yeah sure cardio be it steady state or HIIT might not be needed but to be honest your best off experimenting as everyone is different and what works for one person might not work for another.
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I will agree with all of the above. The thing to remember, doing strengthening your cardiovascular system will allow your body to transport more oxygen. The better your body does this, the better your workouts will be. Better workouts, well, you know what comes next. I have always had better strength gains and weight gains while doing cardio versus not doing any at all.
Cheers boys, the reason I ask is someone I know is selling a road bike, and Im thinking of getting it, I'm not sure how much I'd put into riding it but it would be a bit of distance I'd imagine.
I haven't done HIIT for a couple of months (well I did it once last week) I used to do it everyday up until around the time I stopped, but noticed doing it five days a week was too much because I wasn't able to progress with my times after three days worth. Plus I wasn't lifting then either.
I'm in a bit of confusion. So I was pretty much doing 6-8 reps for everything and thought I'd now try out the 12-15 reps for the bodybuilding rather than strength. I kind of feel like "Oh no I'm going to loose it!" though, I got up to 75kg bench for example, last night I did 60kg, 12, 12, 8, 6 for reps. I feel good for it, actually sore again and all but I just don't want my 75 to drop back, because I've still got a lot of making up to do catching the 105 back up that I used to do. Any thoughts?
I haven't done HIIT for a couple of months (well I did it once last week) I used to do it everyday up until around the time I stopped, but noticed doing it five days a week was too much because I wasn't able to progress with my times after three days worth. Plus I wasn't lifting then either.
I'm in a bit of confusion. So I was pretty much doing 6-8 reps for everything and thought I'd now try out the 12-15 reps for the bodybuilding rather than strength. I kind of feel like "Oh no I'm going to loose it!" though, I got up to 75kg bench for example, last night I did 60kg, 12, 12, 8, 6 for reps. I feel good for it, actually sore again and all but I just don't want my 75 to drop back, because I've still got a lot of making up to do catching the 105 back up that I used to do. Any thoughts?
What you need to ask yourself is what you are really trying to accomplish? Is it strength or is it size? A buddy of mine who is an absolute freak at around 300lbs was benching the other day with roughly 250lbs. A smaller guy, amost all of them in the gym are smaller, asked him, "is that all you can bench?" His reply was "I would rather look like I could bench 400lbs then actually do it!"
For me and my clients, it not about how much, its how well you can lift it. Picture the muscle working in your head, picture a bodybuilder like Arnold doing it, and then repeat it. Numbers are just that, you have to do what feels right for you. change it up. Stick with 10-12 reps 3 weeks out of a month and then have 1 heavy week.
For me and my clients, it not about how much, its how well you can lift it. Picture the muscle working in your head, picture a bodybuilder like Arnold doing it, and then repeat it. Numbers are just that, you have to do what feels right for you. change it up. Stick with 10-12 reps 3 weeks out of a month and then have 1 heavy week.
maniac
New member
Any of you guys have trouble sleeping when cutting, I take my thermogenics early in the morning not to affect my sleep, today I only managed to get in 5 hours of sleep, I remember back when I was cutting last summer, my sleep averaged from 4-5 hours aswell. I can't find out why though, calories are in check, over 2000 a day for sure, balanced macros and not hungry, just cant sleep :/
Innocent159
New member
Exercise for today
Controller weight +-20 hours
laptop weight +-4 hours
Controller weight +-20 hours
laptop weight +-4 hours
Size is what I want mate. But I still need strength there, infact Arny said to still do heavy lifts because then you look strong, not just like a puffed up blow fish.
Yes you still need to lift as heavy as 'you' can. your last rep should be your last rep, no more left in the tank, but done perfectly, not shifting body position and losing posture. Mix up your reps to what works for you, change is always good. Hitting all three muscle fibers with different reps is a good thing.
How to get rid of the effects of cramp?
Been getting a lot of cramp lately, funnily whenever I tense/flex, I can't even tense my biceps for a few seconds without cramp setting in, how do you remove this? I have heard for years of bananas doing the trick but its not doing it for me.
Been getting a lot of cramp lately, funnily whenever I tense/flex, I can't even tense my biceps for a few seconds without cramp setting in, how do you remove this? I have heard for years of bananas doing the trick but its not doing it for me.
maniac
New member
I used to get it a lot, it will come easier the more you can control the muscle like slow reps, pausing while lifting, muscle popping (dont really know what to call it but the thing bodybuilders like to do with the chest mostly, I can do it with most muscle groups hehe ) and most importantly.....flexing. Yes this actually helps, alot. You get much more better control of what and how to flex, which poses look best and flexing different muscle groups for different positions, you will eventually get control of most muscles and be able to hold a flex much longer, I used to get them alot in my quads, but over the years it always took longer for the muscle to cramp. plus an added bonus of burning some fat with flexing as the heart rate increases significantly.
cramping can be caused by a number of things. Low Potassium is only one cause, some will excrete more potassium than others during intense training I had to get prescription dose K that I would take every other day and pretty much cured cramping (700mg tabs). Other causes can be low sodium intake, calcium-magnesium low. How do you figure it out? Try them all one at a time and see what works. It is very rarely low sodium as we get enough in our daily diet quite easily. Another case happens when you are having extreme changes in diet. Na and K like to travel hand in hand. sodium restrictive diets can cause a crash in potassium levels, followed with excessive water retention and then more cramping. Without knowing exactly what you are doing, hard to offer a suggestion. Were you doing anything different right before this, as in days before? I know what you are going through, I used to get pec cramps just brushing my teeth. Do you drink enough water?
