Ditto on the separation of muscle groups - you get size from tearing the muscle down and then letting it heal (rebuild-bigger).
So that you don't get bored - try different rep routines. I like to switch between:
Lower weight - higher rep
Higher weight - lower rep
Failure
Medium Weight - Very slow rep (i.e. ten count up and ten count down on the curls)
Slow up - Go very slow when pushing the weight up (i.e. bench)
Slow Down - Go up quick but come down really slow
In my opinion, the best rep for curls are "21's". Medium weight, seven reps from bottom to half-way up, seven reps from half-way to all the way up and then seven reps all of the way without stopping.
Also, if you are using a curl bar, make sure you range your grips - i.e. narrow grip, wide grip, over hand, under hand.
I use a different separation of the muscles:
1) Chest/Triceps/Shoulder (because the different workouts use the same muscles)
-incline bench, decline bench, bench, military bench, lat pull-down, upright row, single arm row, pull-ups, dips, tricep pushdowns, etc
2) Legs/Biceps/Abs (I throw abs in on other days as well)
-isolation curls, hammer curls, 21's (I do a lot of reps on curls), leg extension, leg curl, sit-ups (different kinds), no squats or anything like that because of my knees.
Each workout starts with 20min on the treadmill and then 10-12 minutes on the Eliptical Machine. Plus, I get a "free" workout everyday walking the kids to school in the morning and afternoon (1/4 mile uphill to the school, pushing a stroller - yeah, I am a stay-at-home dad).
I don't really work out my back (probably should, though) - any suggestions on some good back exercises (I have a bad back which is probably why I kinda ignore it).
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