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http://www.leanbulk.com/forum Exercise science, training programs, contest preparation, etc. en Fri, 20 Nov 2009 22:52:12 GMT vBulletin 60 http://www.leanbulk.com/forum/images/leanbulk/misc/rss.jpg http://www.leanbulk.com/forum http://www.leanbulk.com/forum/general-training/9488-underdeveloped-biceps-triceps.html Sat, 14 Nov 2009 07:22:16 GMT So mainly, i've got some pretty nice sized tri's but the bi's look weak.

like when i'm just standing the back of my arm looks nice and meaty but the front of is just like straight down.

like what the fuck do i need to do to get some bi mass?

when I do back and bi's I do 4-5 back workouts to hit all the back

and 4 bi work outs to get the biceps in both heads, etc.

its really annoying me... I see progress in my whole body but very little in my bicep's!!

Does anyone know how I can fix this problem? Has anyone had this problem? ]]> General Training Justin http://www.leanbulk.com/forum/general-training/9488-underdeveloped-biceps-triceps.html http://www.leanbulk.com/forum/general-training/9479-jason-ferruggias-muscle-gaining-secrets.html Thu, 12 Nov 2009 18:15:54 GMT Anyone ever try this? Posted via Mobile Device Anyone ever try this?

Posted via Mobile Device ]]> General Training BB12 http://www.leanbulk.com/forum/general-training/9479-jason-ferruggias-muscle-gaining-secrets.html http://www.leanbulk.com/forum/general-training/9463-sore-bones.html Tue, 10 Nov 2009 21:23:20 GMT I was tearing up the shoulders today and I couldn't help but notice my arms were killing me... but it was more in the bone feeling as opposed to being the muscles themselves. anyone know what could be causing this or how to prevent it....? ]]> General Training Rustang http://www.leanbulk.com/forum/general-training/9463-sore-bones.html http://www.leanbulk.com/forum/general-training/9452-how-much-weight-does-smith-take-off-your-bench.html Mon, 09 Nov 2009 20:00:32 GMT hey fellas I was just wondering how much the simth lightens up your load when your benching on it..... like say your putting up 225lbs what does it... hey fellas I was just wondering how much the simth lightens up your load when your benching on it..... like say your putting up 225lbs what does it feel like? ]]> General Training Rustang http://www.leanbulk.com/forum/general-training/9452-how-much-weight-does-smith-take-off-your-bench.html http://www.leanbulk.com/forum/general-training/9446-personal-trainer-certification.html Mon, 09 Nov 2009 01:09:31 GMT What is the best certification to get ISSA, AFAA, AFTA, NCSF etc...? What is the best certification to get ISSA, AFAA, AFTA, NCSF etc...? ]]> General Training rippednmichigan http://www.leanbulk.com/forum/general-training/9446-personal-trainer-certification.html http://www.leanbulk.com/forum/general-training/9403-bulking-workout-routine.html Thu, 05 Nov 2009 23:12:10 GMT Doing a lean bulk and wrote a new workout layout please let me know what you think, what should be added or removed thanks. Monday: Chest 4-6 Reps... Doing a lean bulk and wrote a new workout layout please let me know what you think, what should be added or removed thanks.

Monday: Chest 4-6 Reps High weight
Flat Bench Press: 3 sets of 6,6,4 - increase weight each set
Incline Bench Press: 3 sets 6,6,4 - increase weight each set
Incline Dumbbell Flies: 3 sets 6,6,6
Cable Crossovers: 2 sets of 8 reps

Tuesday: Back 4-6 Reps High weight
Body weight Pull ups:4 sets of 10 to 15 reps alternate between wide and close grip
Seated Cable Rows: 3 sets 6,6,4 - increase weight each set
Deadlifts: 3 sets 6,6,4 - increase weight each set
Pulldowns: 4 sets 6,6,4,4 -increase weight last 2 sets and alternate between close and wide grip

Wednesday: Legs 8-12 Reps High weight
Barbell Squats: 3 sets 12,12,8 - Increase weight each set
Leg Press: 3 sets 12,12, 8 - Increase weight each set
Leg Extension: 3 sets 12,10,8 - Increase weight each set
Leg Curls: 3 sets 12,10,8 - Increase weight each set

Thursday: *Rest*

Friday: Shoulders 4-6 Reps High weight
Standing side laterals: 12,10,8
Machine Shoulder Press: 6,6,4 - Increase weight each set
Barbell Shoulder Press: 6,6,4 - Increase weight each set
Front Dumbbell Raises: 12,10,8
Rear Deltoids raises: 12,10,8
Dumbbell Raise: 12,10,8 (not sure if i got the name right on this one)

Saturday: Arms 4-6 Reps High weight
Close Grip Chin Ups: 3 sets of 8 to 12 reps
Dips: 3 sets of 10 to 15 Reps
Barbell Curls: 3 sets of 6,6,4 - Increase Weight each set
Tricep Pulldowns: 3 sets of 6,6,4 - Increase Weight each set
Concentrated Bicep Curls: 3 sets of 6,6,4 - Increase Weight each set
Tricep Extensions: 3 sets of 6,6,6,

Sunday: *Rest*

** Calves are done Monday Wednesday & Friday -
Machine Press: 3 sets of 12
Standing Calve Raises: 3 sets of 15,15,12

Ok that is what i wrote while i was in class, please give me some feedback, and also how much cardio can I do if im trying to put on lean mass, I'm nice at jump rope, should it be running or jump rope and how long and often? Thanks ]]> General Training BoBByBoulders http://www.leanbulk.com/forum/general-training/9403-bulking-workout-routine.html http://www.leanbulk.com/forum/general-training/9388-how-properly-adjust-jump-rope.html Wed, 04 Nov 2009 20:37:13 GMT hey guys.. just picked up a rope to up my cardio... and i was wondering how to adjust it to fit my size... does anyone know the proper way to do this? hey guys.. just picked up a rope to up my cardio... and i was wondering how to adjust it to fit my size... does anyone know the proper way to do this? ]]> General Training Rustang http://www.leanbulk.com/forum/general-training/9388-how-properly-adjust-jump-rope.html