Of failures and supersets - Philippine Bodybuilding and Fitness Board

koykoy · Member

Of failures and supersets

theveed · PBFB Admin

No, you didn't...

It's very common for relative beginners to tire their auxillary muscles before the main muscles. Most shock methods in that site is geared towards plateau blasting or prevention.

In other words, the programs assume that you already have a relatively "balanced" strength between your large and smaller muscles.

To solve your problem, I'd suggest concentrating on strengthening the weak muscles first (spend a couple of months doing those) then go with the more advanced workouts.

For example, if your tris fail before the chest when doing benches, concentrate on tricep programs first, it's no secret that the secret to good benching is strong triceps.

Ditto with back workouts, gotta beef up the grip and forearms before you can go really tire your back (if you plan to use advanced principles...)

Be patient, it'll come together in time :)

bigppecs · Member

Another way is to"pre-exhaust" the target muscle with isolation movement before doing a compound exercise. E.g. when doing chest, do 3-4 sets of flat Db flyes or cable crossovers first before you do bench presses. That way, by the time your triceps are exhausted already, your pecs would also be at or near the point of exhaustion. Try it for at least 4-6 wks and see if there's a difference. That's what bodybuilding is. You have to try different strategies to find what works, but you also have to give it enough time to work...

theveed · PBFB Admin

Good point... :D

koykoy · Member

Thanks for the suggestions... But the 24-workout program puts the flyes at the last and emphasize on the "stretch... "

Anyway, am I in the right direction? I'm been working out for years but inconsistently so maybe that's why I am developing an unbalanced physique . This workout is giving me the exact motivation I need and so far, I am into schedule. This also gives me ample time for my basketball practices since I only do it three times a week, one set of bodypart per week. The bad side is I can't seem to control the ball a day after the tricep workout and I can't find the rim during free throws anymore...

IronHeaD · Senior Member

quote:
Originally posted by: koykoy
"Thanks for the suggestions... But the 24-workout program puts the flyes at the last and emphasize on the "stretch... "

You can always mix the workout program. you can do the cable crossover first and do the bench press last. Nasanay lang talaga tayo na ilagay sa huli ang Flyes and crossovers dahil sa mga Gym Ancestors natin

bigppecs · Member

nice point bigppecs ganun din gawin sa ibang "compounds" para yung smaller muscles di ma-unang ma exhaust.

koykoy · Member

actually, patience lang pala.. now, i can already do it kc my tri's are getting stronger na... notice ko lang, it grows bigger and faster than the rest of my body.. para tuloy akong si modified popeye (arms instead of forearms)

skinybutbeefy · Member

quote:
Originally posted by: koykoy
"actually, patience lang pala.. now, i can already do it kc my tri's are getting stronger na... notice ko lang, it grows bigger and faster than the rest of my body.. para tuloy akong si modified popeye (arms instead of forearms)"

koykoy, ok lang yan. make it your motivation point para madevelop mo rin yung iba. congrats, growing bigger na, faster pa!