noteven
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Hi! My name is Pete and I just turned 67 and have been lifting since I was 14. I have never done Steroids except for a brief TRT thing I went through a while back. Anyway, I happened across this method when I was trying to figure out a de-stressing routine. Too much going heavy is to taxing on my old 67 year old bod, so I was looking for a way to get a quick workout in without so much overload. As it turns out, I was getting awesome pumps in a very short amount of time. I want to share this with you guys with the hopes that some of you will try it and give me some feed back. The simplest way to explain it is with bicep curls on a machine. 1st make sure the back of your arms are sitting flush on the pad. Now, it is better to start with a weight that is to light then to heavy. You will only do 5 curls completely focusing on form. Curl quickly but smoothly, no jerking. Hold the weight at the top for 1 or 2 seconds and squeeze the bicep hard then let the weight down slowly. After the 5th rep, move the pin to the next heaviest weight and repeat exactly the same way and after 5 reps move the pin to the next heaviest weight and do 5 more then repeat again. Now you have done 20 reps with maybe 5 seconds rest between sets. Always go for perfect form and if you lose form then you are going to heavy. I have found this to be an excellent warm up that flushes my biceps with blood before I even get into my regular routine. I now apply this routine to all my muscle groups. You can take it a step further and do 2 more sets of 5 reps after your first 20, again with only 5 seconds rest for an additional burn ... if you can stand it. I prefer this to drop sets because you keep going heavier which I think stimulates growth where as drop sets, to me, burn off muscle size. This brings me to another important point ... Diminishing returns. When is just enough, enough? To much training is counter productive and how much is enough is unique to each individual. Now a days I try to leave the gym feeling like I could have done more instead of feeling exhausted. Kinda like leaving the dinner table feeling like you could eat more but you don't want to stuff yourself. BTW I chose the number 5 for two reasons. 1) it is easier to stay focused on 5 reps and 2) I don't want to exhaust the muscle before I get to my heaviest weight. I hope some of you guys give this a try and tell me how you like it. GL