The Death of Back & Biceps by Dan Iaciofano

[MP]

You can view the page at http://community.myprotein.com/conte...ack-amp-Biceps

[Ben Coomber]

Great article Dan, big strong movements are the foundation to a solid physique!

[19jarvo89]

Great article, very similar to 'Strength and Power - Fulfill Your Potential!' from a few months ago, but more generalised and accessible for all.

Question - what recovery times would you recommend for the B/C exercises? This will obviously determine the weight used. In 'Strength and Power - Fulfill Your Potential!' these exercises are done with 30-60 seconds rest, wondering if the article similarity extended to this also?

I am a non-league footballer, so only get to do these kind of sessions once a week in season due to training once and playing twice, but will be upping to mon, tues, wed come May.

[original77]

are the b1 + b2, c1 + c2 etc circuits? cycle from one to the other with no rest?

[ATZ]

I'd say that article was an exercise in the obvious, some of us have been recommending similar training lay out for years.

B1,B2 denote supersets, work from one exercise to other, then rest, repeat B1 > B2. I tend to find supersets mean more work in less time in the gym.

[king wee wee]

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I'd say that article was an exercise in the obvious, some of us have been recommending similar training lay out for years.

B1,B2 denote supersets, work from one exercise to other, then rest, repeat B1 > B2. I tend to find supersets mean more work in less time in the gym.

Great article really agree with what is being said.

Can I ask one thing though do you recommend doing a heavy shoulder lift as you use the military press as an example in the article ? Although there is no 6 x 4 lift for the shoulders

[Dan_RAW]

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Great article Dan, big strong movements are the foundation to a solid physique!

Thanks Ben!

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Great article, very similar to 'Strength and Power - Fulfill Your Potential!' from a few months ago, but more generalised and accessible for all.

Question - what recovery times would you recommend for the B/C exercises? This will obviously determine the weight used. In 'Strength and Power - Fulfill Your Potential!' these exercises are done with 30-60 seconds rest, wondering if the article similarity extended to this also?

I am a non-league footballer, so only get to do these kind of sessions once a week in season due to training once and playing twice, but will be upping to mon, tues, wed come May.

Thanks. For accessory lifts, 30-60 seconds is a good guide line for someone with a good level of recovery, if you find your are not recovering in time for the next set, take a longer rest. It depends on your goals too, more strength = more rest.

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are the b1 + b2, c1 + c2 etc circuits? cycle from one to the other with no rest?

As above, use as much rest needed to get a quality set in on the next set. 30-60 seconds is about right for accessory lifts.

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Great article really agree with what is being said.

Can I ask one thing though do you recommend doing a heavy shoulder lift as you use the military press as an example in the article ? Although there is no 6 x 4 lift for the shoulders

You could exchange a heavy Military Press for Bench Press on Tuesday, you would still have enough horizontal pressing in the rest of the program.

[SpiderDan]

Good article, hopefully some of the people who sign in to the forum and ask about their own weird and wonderful programs will actually take heed of this and not come up with 5 different curl variations on top of 10 chest exercises.

Hopefully it'll hope make them realise that if they're only benching 60kg that'll be the reason their chest is lagging, not because they havent been doing enough flyes.

At the end of the day large muscles are strong muscles, if you're weak you wont be big.

[king wee wee]

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Thanks Ben!



Thanks. For accessory lifts, 30-60 seconds is a good guide line for someone with a good level of recovery, if you find your are not recovering in time for the next set, take a longer rest. It depends on your goals too, more strength = more rest.



As above, use as much rest needed to get a quality set in on the next set. 30-60 seconds is about right for accessory lifts.



You could exchange a heavy Military Press for Bench Press on Tuesday, you would still have enough horizontal pressing in the rest of the program.

Thanks do you have a link to the article the first or seconded poster mentioned ?

[Rybes]

just been reading through this article on the facebook page and thres references to compound lifts. one ive a question about is a snatch. is this a safe exercise for someone with long term back probs or is it one best missed out ?

cheers all