Back to the gym

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posted by the masterpiece

well i took a week off and im back with a hole new routine yester day i worked my chest

4 sets *8-12 reps

Incline Press
Dumbbell flat bench
Dumbbell pullover
Cable fys
Weighted ab crunch

after those Dumbbell pullover,cable flys, my triceps are dead
Back to the gym again to day to work the back

do i need to work my legs at the gym cause i jog back home at night which is like a 3 mile jog but sometimes i will do some calf raises and squats and lunges is this need ????

posted by TomSizeMore

I would say if you are wanting to get bigger, make your workouts more like 4-8 reps.

Just work your legs then take 2 days off. that way you won't be overtraining them and you allow time to recover. Get a ride on the days you are going to work legs, you don't want to jog 3 miles after a leg workout.

posted by the masterpiece

yea i didn't think that would be a good idea training my legs the same day i jog home..

it says in the Nitric Oxide Revolution book

Goal:accelerate protein synthesis-increase muscle tissue-gain size
Objective Take fast-twitch and slow-twitch muscle to failure on every set
Starting Weight:Maximum weight that causes failure at the high number of reps in the first set 8-12 work your way down in reps after each set

and then is has a whole routine which im doing in my work out i think im going to go with the book and see how it works out tom

and after my chest work out why are my tri's like sore as hell ???

posted by illsniggles

because the tris are the secondary muscle in almost every chest excersize

posted by the masterpiece

okay thank u illsniggles :thumbs:

posted by fethahed

no just running is not enough for legs people dont get it man legs are the biggest muscle group in the body and the foundation and core of athleticism and power, and u really need to go heavier with less reps more like 4-6 definitely not more than 8 or ur just fatiguing the muscle out not overloading it with weight which is what makes them respond, liftin light weight with high reps is like sittin in the shade tryin to get a suntan, the skin simply wont respond cuz u aint givin a reason too:thumbs:

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