the GAINS thread

[Kaveh]

Originally Posted by RecondoJoe [You must be logged in to view images. Log in or Register.]

Since I started working out hardcore... my carpal tunnel has almost gone away, it's weird? When I first started working out again, my grip was scary, I didn't know if it would hold up, but after a couple of weeks of doing a lot of pull-ups and push-ups, my fingers are no longer numb or tingly, no cramps etc.

Glad to hear it buddy. For my part, my left shoulder has finally stopped hurting when benching / inclining heavy

[strongNpretty]

Here we go boys- The arm wrestling event of the decade! Arm wrestling is fucking fascinating. And it's not the sport you thought you knew, wrestling with the bro's in the lunchroom or the bar.. Tune in, or at least study up a bit?! Laratt Vs. Todd

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And here's a clip of their history.

https://www.youtube.com/watch?v=mu_v6DbCaTY

These arm wars are taking place right after the Eddie Hall, Thor boxing match..

[Vheran]

Bump. Still following Clarence Kennedy's powerlifting routine, seeing and feeling huge improvements since when I started again about 6 months ago. I know its not much, but I squatted 155 5x5 today and feel like I could have (with strain) did one extra rep in that last set. my arms are for sure the weakest, as about a month ago 155 was my 1RM (without a spot, so maybe more) on pause bench press. deadlift is obviously my strongest but i'm seeing it improve too.

[Gwaihir]

https://youtu.be/H0VEjw7guuA

[Videri]

Paging exercise nerds. I'm looking for a bench to do presses and other exercises on. Any recommendations? Something I'll get a lot of value out of?

[Skarne]

Bench: 4x10
Lat Pull downs: 4x10

Incline bench: 4x10
Seated Rows: 4x10

Flat bench dumbbell: 3x10
Cable flys 3x25

Tricep Extensions: 4x10
Seated Extensions: 4x8
1 arm cable extensions: 4x6 (each arm)

Cardio 20 minutes

There’s a pretty good bench/back/tri workout that’ll get you results if you’re just starting

[myrddraal]

Originally Posted by Skarne [You must be logged in to view images. Log in or Register.]

Bench: 4x10
Lat Pull downs: 4x10

Incline bench: 4x10
Seated Rows: 4x10

Flat bench dumbbell: 3x10
Cable flys 3x25

Tricep Extensions: 4x10
Seated Extensions: 4x8
1 arm cable extensions: 4x6 (each arm)

Cardio 20 minutes

There’s a pretty good bench/back/tri workout that’ll get you results if you’re just starting

Kinda high volume for beginners isnt it? Considering that the most effective volume generally agreed on is 10-20 hard sets per week split up over 2 times a week to maximize increased protein synthesis into the muscles. At least if you want to maximize results anyway.

[Skarne]

Here’s a shoulder/bicep workout for beginners

Seated Military press dumbbell: 2x12, seated rotating shoulder press 2x10
Superset w/ dumbbell side lateral raises 4x10, and dumbbell front lateral raises 4x10
Shrugs w/ press weight 4x25

Seated dumbbell bicep curls (heavy) 4x6
Preacher curls 4x10
Cable curls 4x7 cable curl halfway point to full curl 4x7 lower to halfway point curl 4x7 full cable curl

[Videri]

Sweet. I'm glad I get to pick your brains. I was actually mainly asking for recommendations for what brand or model of bench to buy, or perhaps tips for what to look for or avoid when picking one.

[Skarne]

Yeah they’d be real sore