2 exercises only??

[Vitamin S]

p,

if you could only do two exercises in the off season for each body part to what would u pick and what sort of rep /set scheme would you use?

thanks

[cog]

Six total?Or eight?

[Praetorian]

squats
dead lifts
bench press
shoulder press
chins
bent rows
barbell curls
glute ham raise
dips


4 sets each exercise, reps= 3-4, 5-6, 7-8. 9-10

P

[Vitamin S]

okay no triceps?

also can u explain the reps, do u do 3-4 reps for first set and then onto 5-6 do u go heavier each set?

[Praetorian]

dips for tris

warm up to first set of 3-4 and drop 10% roughly for each next set...your heaviest set is always your first...you never add weight thats a warm up.

P

[Vitamin S]

ok that is what i have been doing good way to build size and stregnth. what else is good instead of dips i got bad pain when i do them from my front front delt-pec tie in? hows close grip bench or skull crushers for mass?

[Praetorian]

Close grip benches are great...avoid skull crushers they are the culprit of many a chronic tendinitis cases.

P

[TT Eric]

warm up to first set of 3-4 and drop 10% roughly for each next set...your heaviest set is always your first...you never add weight thats a warm up.

P

Hi Ted, did you put a name on your method ? Sometime people ask me.

Eric

[Hosehead]

Close grip benches are great...avoid skull crushers they are the culprit of many a chronic tendinitis cases.

P

And bursitis as well. Wish I'd never done them but they were always the most effective exercise for me. Now I can't do anything that but kick backs , rope extensions and close grips. Tris suck.

[TT Eric]

And bursitis as well. Wish I'd never done them but they were always the most effective exercise for me. Now I can't do anything that but kick backs , rope extensions and close grips. Tris suck.

6 exercises out of the 9 Prae listed I cannot do anymore, mainly because of lower back and shoulders. But this one I have no problems with (thank God), I've done it for about 7 years out of the 12 I have train and so far so good. I use an E-Z bar and do the eccentric part slowly. I hope to continue to be able to do them.

Eric

[Hosehead]

6 exercises out of the 9 Prae listed I cannot do anymore, mainly because of lower back and shoulders. But this one I have no problems with (thank God), I've done it for about 7 years out of the 12 I have train and so far so good. I use an E-Z bar and do the eccentric part slowly. I hope to continue to be able to do them.

Eric

I think if I had of used the cambered bar all those years I'd still be doing them. I found the straight bar put more emphasis on filling out around the elbow ( I have very high tris) and it did. But I sacrificed long term function at the same time. Big mistake.
I can do all the exercises on Prae's list at 44 years of age :D

[Praetorian]

Hi Ted, did you put a name on your method ? Sometime people ask me.

Eric


I am working on a structured program..it will be out later this year.

P

[TT Eric]

I think if I had of used the cambered bar all those years I'd still be doing them. I found the straight bar put more emphasis on filling out around the elbow ( I have very high tris) and it did. But I sacrificed long term function at the same time. Big mistake.
I can do all the exercises on Prae's list at 44 years of age :D

The worst thing is those injuries (lower back and shoulder) were not made in the gym, I fracked up my back while working and for the shoulder I do not know, I trained for 7 years shoulders were fine, I stopped for a long time and when I came back to the gym, I could not do some of the exercises I have done for years, never had any episode or accident that I could associate with that. Don't know what happened that is limiting my shoulder. But it seems to get better slowly.


I am working on a structured program..it will be out later this year.

P

Awesome!

Eric

[cog]

I think if I had of used the cambered bar all those years I'd still be doing them. I found the straight bar put more emphasis on filling out around the elbow ( I have very high tris) and it did. But I sacrificed long term function at the same time. Big mistake.
I can do all the exercises on Prae's list at 44 years of age :D

Most have claimed flaring the elbows to be the culprit.Mini slingshot?

[Praetorian]

Either way flaring or not I have seen nasty cases of tendinitis. There are exercise just as if not more effective with less risk.

P