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**ROCKILLER** · 04-10-06, 02:10 PM

concentrate on stretching after you lift when your muscles are nice and warm.

You seem like youre doing too many little things ang not as much core lifting. I just started doing squats and romanian deads 4x12 each after warmup. I do some ab work that day too but if youre really working you probably dont need all of the other things like leg extensions and hamstring curls.

your split seems off- as in you work some of the same muscles too often. Some people better at this will help you out I'm sure.

I have come to the realizations that crunches suck. I started doing full situps on a decline (usually at the end of leg day) and I feel like my abs get a much better workout.

hows the diet?

**go Yankees** · 04-10-06, 11:47 PM

generally the people who do 3 or 4 different exercises for biceps are bodybuilders...your biceps will get adequate work from bent-over rows and deadlifts, for example. As a general rule, stick to heavy compound exercises.

A good way to increase your max lift in a particular exercise is to do 3-5 sets with no more than 5 reps, starting at 65-70% of your max for 5 reps, and week after week, drop the reps (to 4 first...) and increase the weight (to about 75% of your max), and keep going until you're going heavy (90-95%) for 1-2 reps. Generally, around 90-92% of your max you'll want to use a spotter, in case you fail right away. Do that for your bench, dead, and squat, and add in a few isolation movements and you'll be on your way

does Tiger Woods do hang cleans?

**The_Grinder** · 04-11-06, 10:40 AM

Thanks fellas. Yeah, I think I might do a few too many isolation excercises. My workouts usually take about an hour. (Not including my warmup or stretching) I would like to get that down to about 45 hard working minutes. As far as sets and reps, what would be the best structure to use to get strength, speed, and explosive power instead of just size??

(Diet is as good as it can be at college. I drink a lot of water and try and keep plenty of tuna, almonds, beef jerky, etc. in the room for between meals. I'm really going to clean it up this summer.)

EDIT: Not sure if Tiger does Hang Cleans. He has never publicly disclosed his workout routine.

**go Yankees** · 04-11-06, 10:53 AM

keeping everything under 8 reps will increase strength faster than adding size

I found that doing hang cleans increased my upper body quickness and explosion, while giving me general overall development in my traps, shoulders, and arms...explosive exercises like cleans, high pulls, and snatches will probably help you with your quickness, but make sure to stretgh a lot

**The_Grinder** · 04-11-06, 03:46 PM

Aight I'll be sure to incorporate some of those. I was reading up a little bit and from what I've read it seems like the split I have is more for BBing than explosive power. Should I switch to something more like this??

http://www.superiormuscle.com/vbulle...1&postcount=10

**The_Grinder** · 04-15-06, 11:15 AM

bump

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