Re: weight training question...

[Guest guest]

Regarding the resting, on UB I rest 30 seconds between sets, except

for before the last 2 sets of each exercise, when I rest for 1

minute. I found that resting 1 minute between every set on UB was too

much for me. And the 1 minute before the last 2 sets of 12 reps is

probably more psychological than physical: if I give myself a full

minute before the last 2 sets, then I don't feel I have any excuses

for not giving those 2 sets everything I've got. If that makes sense.

It's a personal mind game, maybe! But I think if you feel 1 minute

is too much, you can lower it. I had also been lifting for a while

before I started BFL, so maybe that is the detail that makes the

difference.

For LB, I rest a full minute between sets, because I physically have

to.

F

C1W10D3

> I just started BFL this week, but have been lifting very regularly

> and hard for months. Usually I would split muscle groups (ex.

> back/shoulder, bis/tris, chest, legs) and do 4 exercises/muscle

> group to exhaust the muscle. I did the first upper body workout

> yesterday, and even though it takes longer, I like the system of

> increasing weight.

>

> Here is my question...should I start on the weight that I would

> normally do 3 sets of and increase from there? or back it up a bit

> and start from that point? I just noticed today that I don't

really

> feel any soreness at all. Not that I usually feel sore, but I

> usually feel like my muscles are more " tired " . Also, do you have

to

> wait 1 min. btw sets or is 30 seconds fine?

>

> My only problem with doing the entire upper body at once is that I

> feel I can't give as much towards the end. And I really like to

> work my bis and tris. Sorry this is so long! Thanks!!!

[Guest guest]

If hammer curls aren't for biceps what are they for? What website did

you find this info on? Hammer curls are in fact for biceps they just

hit a different part of the bicep. BFL book lists hammer curls as

biceps too.

you have too much time on your hands! Really don't complicate

things so much, you are confusing yourself.

[Guest guest]

In a message dated 5/4/2004 1:12:05 PM Eastern Daylight Time,

ggmc04@... writes:

> I feel the same way but I " m only on my first challenge so I'm wary of

> swerving off course for the first 12 weeks. I work my chest, then

> shoulders, then back, the tris then bis-I have NO energy for my bis

Something you can try is periodically reversing the order you work out and do

your bi's first. I have done that and it works well.

[Guest guest]

In a message dated 5/4/2004 3:38:35 PM Eastern Daylight Time,

ggmc04@... writes:

> hammer curls are not for

> biceps!

What are they for? I have been using them for my biceps.

[Guest guest]

In a message dated 5/5/2004 12:11:39 AM Eastern Daylight Time,

seattle_lady2003@... writes:

> You have to be careful with this, though. If you truly work your bis to

> exhaustion, then they're not going to be much good as helper muscles

> when you do your chest/back/shoulder exercises. That's why they're

> always last.

>

I had reached a plateau and needed to change up some things. I switched back

and forth my order each work out. It worked great for me, but I had been

doing BFL awhile.

[Guest guest]

Hammer curls are for biceps!!! Don't worry .

[Guest guest]

I do this sometimes too.

Also, keep in mind that you will get more stamina over time, and more energy at

the

end of the work-out. When I first started I was pretty shot for the rest of the

day.

Now I can work out and have a lfe too.

> In a message dated 5/4/2004 1:12:05 PM Eastern Daylight Time,

> ggmc04@y... writes:

>

> > I feel the same way but I " m only on my first challenge so I'm wary of

> > swerving off course for the first 12 weeks. I work my chest, then

> > shoulders, then back, the tris then bis-I have NO energy for my bis

>

> Something you can try is periodically reversing the order you work out and do

> your bi's first. I have done that and it works well.

>

>

>

>

>

[Guest guest]

In a message dated 5/5/2004 11:02:04 AM Eastern Daylight Time,

jenniferdupree@... writes:

> , right before you get to the top twist them into a normal bicep curl,

> then when you bring them back down

I usually squeeze my bicep really hard when I get to that point, but I will

have to try the twist. Thanks for that info.

[Guest guest]

I know the BFL book said they are for biceps, but this site says

forearm, and when I do hammer curls, they do hit the forearm FAR more

than they hit the bicep. THis site was recommended by a long

time ago. I don't think learning more about bodybuilding and lifting

is confusing myself, its becoming more informed about the muscles in

the body. BFL does not work lower back to strenghten it nor does it

work wrists or forearms to strengthen them, so I have to look

elsewhere. The trainer at my gym agrees.

http://www.exrx.net/Lists/ExList/ForeArmWt.html

>

> If hammer curls aren't for biceps what are they for? What website

did

> you find this info on? Hammer curls are in fact for biceps they

just

> hit a different part of the bicep. BFL book lists hammer curls as

> biceps too.

> you have too much time on your hands! Really don't complicate

> things so much, you are confusing yourself.

>

[Guest guest]

I'm just looking to really hit the main part of my bicep, which I

don't feel with the hammer curls.

> >

> > If hammer curls aren't for biceps what are they for? What website

> did

> > you find this info on? Hammer curls are in fact for biceps they

> just

> > hit a different part of the bicep. BFL book lists hammer curls as

> > biceps too.

> > you have too much time on your hands! Really don't

complicate

> > things so much, you are confusing yourself.

> >

[Guest guest]

SOrry, please just ignore my previous post!

> In a message dated 5/4/2004 3:38:35 PM Eastern Daylight Time,

> ggmc04@y... writes:

>

> > hammer curls are not for

> > biceps!

>

> What are they for? I have been using them for my biceps.

>

>

>

>

>

[Guest guest]

-

When you do the hammer curls, try doing this: Towards the top of the

movement, when your hands are in the up position and palms are facing each

other, right before you get to the top twist them into a normal bicep curl,

then when you bring them back down, twist your wrists back to normal hammer

curl position. Get it? Up with hammer position, twist at the top to normal

curl position, then back down in hammer position for one rep. That's a

Crawford move, and that's how I always do Hammer curls. Another good

one for biceps is the concentration curl - WICKED tough!

Re: weight training question...

> I'm just looking to really hit the main part of my bicep, which I

> don't feel with the hammer curls.

>

>

> > >

> > > If hammer curls aren't for biceps what are they for? What website

> > did

> > > you find this info on? Hammer curls are in fact for biceps they

> > just

> > > hit a different part of the bicep. BFL book lists hammer curls as

> > > biceps too.

> > > you have too much time on your hands! Really don't

> complicate

> > > things so much, you are confusing yourself.

> > >

>

>

>

>

>

>

[Guest guest]

Thanks !

> > > >

> > > > If hammer curls aren't for biceps what are they for? What

website

> > > did

> > > > you find this info on? Hammer curls are in fact for biceps

they

> > > just

> > > > hit a different part of the bicep. BFL book lists hammer

curls as

> > > > biceps too.

> > > > you have too much time on your hands! Really don't

> > complicate

> > > > things so much, you are confusing yourself.

> > > >

> >

> >

> >

> >

> >

> >

[Guest guest]

What through me off was going to the exrx website and printing

different exercises for different body parts. I wanted to learn a

variety of exercises so I can change things up now that I'm in my 8th

week. When I went to print hammer curl, it said its for forearms.

SO it just threw me off. THanks!

gina

> > > >

> > > > If hammer curls aren't for biceps what are they for? What

website

> > > did

> > > > you find this info on? Hammer curls are in fact for biceps

they

> > > just

> > > > hit a different part of the bicep. BFL book lists hammer

curls as

> > > > biceps too.

> > > > you have too much time on your hands! Really don't

> > complicate

> > > > things so much, you are confusing yourself.

> > > >

> >

> >

> >

> >

> >

> >

[Guest guest]

I honestly think they both work both biceps and forearms. Hammer curls are more

forearm and less bicep and Curls and more bicep and less forearm. At least

that's the way I feel it.

Re: weight training question...

What through me off was going to the exrx website and printing

different exercises for different body parts. I wanted to learn a

variety of exercises so I can change things up now that I'm in my 8th

week. When I went to print hammer curl, it said its for forearms.

SO it just threw me off. THanks!

gina

> > > >

> > > > If hammer curls aren't for biceps what are they for? What

website

> > > did

> > > > you find this info on? Hammer curls are in fact for biceps

they

> > > just

> > > > hit a different part of the bicep. BFL book lists hammer

curls as

> > > > biceps too.

> > > > you have too much time on your hands! Really don't

> > complicate

> > > > things so much, you are confusing yourself.

> > > >

> >

> >

> >

> >

> >

> >

[Guest guest]

BFL also doesn't work rear delts. When I did my first challenge, I added a rear

delt exercise in on my own because I felt I wasn't only working the anterior and

medial heads. It's hard to really isolate rear delts, but once you get the hang

of it, it's worth it. As far as hammer curls go, I like working muscles from

different angles and that's what the hammer curls do. If you just hit your

biceps from one angle, you will be neglecting part of the muscle. The exercise

recommended is a good one and if you really squeeze at the top part of

the rotation, you will definitely feel it in your biceps. Another exercise I

love that's good for getting that nice peak in your biceps is to stand in

between two cable machines and use the high cable. You hold your arms out

parallel to the ground at shoulder level, palms facing up towards ceiling. You

bend at the elbow, squeezing your bicep to bring your palms toward your head

(like you were doing a double bicep pose). This will

give you a nice little rounded peak if done correctly. I am so short that I

have to stand on something to give me a little height, but if your gym has an

adjustable cable machine, that's even better.

M.

ggmc04 <ggmc04@...> wrote:

I know the BFL book said they are for biceps, but this site says

forearm, and when I do hammer curls, they do hit the forearm FAR more

than they hit the bicep. THis site was recommended by a long

time ago. I don't think learning more about bodybuilding and lifting

is confusing myself, its becoming more informed about the muscles in

the body. BFL does not work lower back to strenghten it nor does it

work wrists or forearms to strengthen them, so I have to look

elsewhere. The trainer at my gym agrees.

http://www.exrx.net/Lists/ExList/ForeArmWt.html

>

> If hammer curls aren't for biceps what are they for? What website

did

> you find this info on? Hammer curls are in fact for biceps they

just

> hit a different part of the bicep. BFL book lists hammer curls as

> biceps too.

> you have too much time on your hands! Really don't complicate

> things so much, you are confusing yourself.

>

[Guest guest]

OK lets just stop the madness here!

Many free weight exercises work more muscles then just the target

group that is why free weights are preffered over machines. Machines

isolate that muscle group and accessory muscle do not get worked.

Notice how most of the exercises in BFL are free weights? that is so

that accessory muscle like the forearms get worked as well. With

lunges you get your glutes and inner thighs, with squats you get a

different part of the glutes and inner thighs. Lying dumbell

extensions get your pecs too. And any exercise that requires balance

improves core strength as well.

I have an almost fully free weight routine so that I get my acessory

muscles too. That way I don't have to do extra butt or inner thigh

exercises. BFL is meant to be a quick total body work out and if done

correctly it is. The exercises in the book have been chosen because

they do hit those accessory muscles (most of them hit the target

group as well as accessory). this is also why you do 2 different

exercises to 1) work the target group in a different way 2) to hit

different sets of accesory muscles.

This is not to say that you cannot change your routine, or

incorporate machines etc just be mindfull of the exercises you chose

and be aware that machines isolate target groups, while free weights

get both target group muscle and accessory muscles.

Are we all clear now?

[Guest guest]

We all know what the BFL program calls for in the book. The whole

reason this discussion started was that some of us want the extra

effort for bis and shoulders that the book does not call for.

> OK lets just stop the madness here!

> Many free weight exercises work more muscles then just the target

> group that is why free weights are preffered over machines.

Machines

> isolate that muscle group and accessory muscle do not get worked.

> Notice how most of the exercises in BFL are free weights? that is

so

> that accessory muscle like the forearms get worked as well. With

> lunges you get your glutes and inner thighs, with squats you get a

> different part of the glutes and inner thighs. Lying dumbell

> extensions get your pecs too. And any exercise that requires

balance

> improves core strength as well.

> I have an almost fully free weight routine so that I get my

acessory

> muscles too. That way I don't have to do extra butt or inner thigh

> exercises. BFL is meant to be a quick total body work out and if

done

> correctly it is. The exercises in the book have been chosen because

> they do hit those accessory muscles (most of them hit the target

> group as well as accessory). this is also why you do 2 different

> exercises to 1) work the target group in a different way 2) to hit

> different sets of accesory muscles.

> This is not to say that you cannot change your routine, or

> incorporate machines etc just be mindfull of the exercises you

chose

> and be aware that machines isolate target groups, while free

weights

> get both target group muscle and accessory muscles.

> Are we all clear now?

>

[Guest guest]

Said " We all know what the BFL program calls for in the book.

The whole reason this discussion started was that some of us want the

extra effort for bis and shoulders that the book does not call for. "

Actually the original thread was (in a nutshell)

" Usually I would split muscle groups (ex.back/shoulder, bis/tris,

chest, legs) and do 4 exercises/muscle group to exhaust the muscle.

My only problem with doing the entire upper body at once is that I

feel I can't give as much towards the end. And I really like to

work my bis and tris. "

Now most likely the reason for early fatigue of her Bi's and Tri's is

that she is using them as accessory muscles when she is working her

pecs, shoulders and back. This is due to the exercises she has chosen

are most likely free weights and work more then just the target

muscle group.

My response was valid, did you read it?

[Guest guest]

Considering I made the first post...I will respond. Yes, my bis

and tris are tired at the end b/c of the use of accessory muscles.

I mainly asked to see if it was ok to split the groups again, or

differently, so I can give full effort to my bis and tris like I did

before. I used to do chest on it's own day b/c chest exercises

defintely use ALL of the accessory muscles. I am a HUGE fan of free

weights...only use machines occationally to mix things up.

Also, everything that I've ever read on training has says to do big

muscle groups to small muscles groups for this very reason of using

accessory muscles. I've also read to do opposing muscle groups.

ie. why i did bis and tris on the same day...a push and a pull

So...I think what I may do is the do the shoulder training twice a

week as suggested by someone here and split the muscle groups a

little more...b/c I ALSO love cut shoulders (and have been working

hard to get them cut...so it can't hurt to train them twice!)

If anyone else has any other suggestions/ideas I'd love to hear

them. This has been a great discussion!!!

PS - hammer curls totally work my bis just fine...twisting is great!

> Said " We all know what the BFL program calls for in the

book.

> The whole reason this discussion started was that some of us want

the

> extra effort for bis and shoulders that the book does not call

for. "

> Actually the original thread was (in a nutshell)

> " Usually I would split muscle groups (ex.back/shoulder, bis/tris,

> chest, legs) and do 4 exercises/muscle group to exhaust the

muscle.

> My only problem with doing the entire upper body at once is that I

> feel I can't give as much towards the end. And I really like to

> work my bis and tris. "

> Now most likely the reason for early fatigue of her Bi's and Tri's

is

> that she is using them as accessory muscles when she is working

her

> pecs, shoulders and back. This is due to the exercises she has

chosen

> are most likely free weights and work more then just the target

> muscle group.

> My response was valid, did you read it?

>

[Guest guest]

Yes, I read your post. When I personally joined into the discussion

I was interested in the extra exercises.

> Said " We all know what the BFL program calls for in the book.

> The whole reason this discussion started was that some of us want

the

> extra effort for bis and shoulders that the book does not call for. "

> Actually the original thread was (in a nutshell)

> " Usually I would split muscle groups (ex.back/shoulder, bis/tris,

> chest, legs) and do 4 exercises/muscle group to exhaust the muscle.

> My only problem with doing the entire upper body at once is that I

> feel I can't give as much towards the end. And I really like to

> work my bis and tris. "

> Now most likely the reason for early fatigue of her Bi's and Tri's

is

> that she is using them as accessory muscles when she is working her

> pecs, shoulders and back. This is due to the exercises she has

chosen

> are most likely free weights and work more then just the target

> muscle group.

> My response was valid, did you read it?

>

[Guest guest]

Thanks for all the tips today! I printed everything out so I don't

get confused again! THank you for explaining everything! I plan on

having the best bicep and shoulder workout tomorrow!

> > Said " We all know what the BFL program calls for in the

book.

> > The whole reason this discussion started was that some of us want

> the

> > extra effort for bis and shoulders that the book does not call

for. "

> > Actually the original thread was (in a nutshell)

> > " Usually I would split muscle groups (ex.back/shoulder, bis/tris,

> > chest, legs) and do 4 exercises/muscle group to exhaust the

muscle.

> > My only problem with doing the entire upper body at once is that I

> > feel I can't give as much towards the end. And I really like to

> > work my bis and tris. "

> > Now most likely the reason for early fatigue of her Bi's and

Tri's

> is

> > that she is using them as accessory muscles when she is working

her

> > pecs, shoulders and back. This is due to the exercises she has

> chosen

> > are most likely free weights and work more then just the target

> > muscle group.

> > My response was valid, did you read it?

> >