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  1. #1
    Größte Mutter im Zimmer Abaddon's Avatar
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    Default "Jump Sets" Arms routine - advice?

    I remember experiencing serious fatigue doing alternating sets of triceps and chest (I think) some months ago...can't find the workout in my journal now. Figures.

    5K advised the name for interlacing exercises this way is "Jump Sets".

    In addition to this, I kinda stole Carl's idea from the workout he did yesterday, as a way to make training arms more interesting.

    Came up with this:

    Skull crushers - 3sets, 12reps max per set

    DB bicep curls - 4 sets, 12reps max per set

    Triceps pushdown CG - 2 sets, 12reps max per set

    Triceps pushdown WG - 2 sets, 12reps max per set

    Standing DB reaches (a bicep curl followed by a reach for the sky) - 3 sets, 10reps max per set

    Any input is always appreciated.
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

  2. #2
    Moderator Scrutiny's Avatar
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    Default

    More importantly, where would the other muscle groups fit into the weekly plan?

    Interesting that you have two pushdown exercises.
    You could give it a go and see how you go.

    You have a bicep exercise, and then tricep exercises, and then back to a bicep exercise, nothing wrong with that.

    Standing DB reaches? Would the reach be a press??

    I think the workout looks OK.
    Nothing beats having some good quality compounds, like close grip presses and dips for the triceps though.
    Consistency is the key

  3. #3
    Größte Mutter im Zimmer Abaddon's Avatar
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    Default

    Quote Originally Posted by Scrutiny View Post
    More importantly, where would the other muscle groups fit into the weekly plan?

    Interesting that you have two pushdown exercises.
    You could give it a go and see how you go.

    You have a bicep exercise, and then tricep exercises, and then back to a bicep exercise, nothing wrong with that.

    Standing DB reaches? Would the reach be a press?? yes, exactly.

    I think the workout looks OK.
    Nothing beats having some good quality compounds, like close grip presses and dips for the triceps though.
    Hey Scrute, thanks for the reply.

    I can't do dips as I have no suitable apparatus at home, and I'm way too heavy atm anyhow. I'd thought of incorporating CG bench, but thought with the skulls it'd be an overkill.

    Yeah, those 'reaches' are my baby: an adapted UFC exercise... I'm calling them reaches and hoping it catches on lol...

    Is there something novel about having close grip and wide grip pushdowns? Too many/not enough sets? Or maybe I should do, say, close grip tri-push first, followed by a bicep exercise, followed by wide grip tri-push?
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

  4. #4
    Größte Mutter im Zimmer Abaddon's Avatar
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    Default

    Quote Originally Posted by Scrutiny View Post
    More importantly, where would the other muscle groups fit into the weekly plan?
    Ah, well, this is a new strategy for the week:
    Y'day I did back and 2 shoulder exercises (shrugs and tri-delt cable rows)
    Today was chest and 1 shoulder exercise (DB rows to chest)
    Rest tomorrow
    Thursday it'll be the routine above.

    ...which means a total of 4 shoulder exercises in the week, rather than 1 dedicated shoulders day. I'm trying not to overtrain the shoulders, and thought this might be a good way of training.
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

  5. #5
    Moderator Scrutiny's Avatar
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    Default

    I've never seen a workout that has had both wide grip and narrow grip pushdowns.
    In my opinion/belief it is the same movement/exercise, although others may argue that the grips may have a difference in the way the triceps get hit in the exercise.

    As for the reaches I would be a little cautious as they will end up hitting the shoulders significantly.
    I would just keep a bicep curl for the exercise.

    You can keep the way you structure your workout, for example start with a bicep exercise, perform the tricep exercises and then finish with a bicep exercise.

    As for total sets, I think you have enough.
    Remember the key is effort and intensity, not so much the a large amount of sets you can push out in a workout.
    Consistency is the key

  6. #6
    Größte Mutter im Zimmer Abaddon's Avatar
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    Default

    Quote Originally Posted by Scrutiny View Post
    I've never seen a workout that has had both wide grip and narrow grip pushdowns.
    In my opinion/belief it is the same movement/exercise, although others may argue that the grips may have a difference in the way the triceps get hit in the exercise.

    As for the reaches I would be a little cautious as they will end up hitting the shoulders significantly.
    I would just keep a bicep curl for the exercise.

    You can keep the way you structure your workout, for example start with a bicep exercise, perform the tricep exercises and then finish with a bicep exercise.

    As for total sets, I think you have enough.
    Remember the key is effort and intensity, not so much the a large amount of sets you can push out in a workout.
    Thanks
    repped+

    BTW: I can attest to close followed by wide-grip pushdowns having slightly different targets in the tris. When I switch from narrow to wide, the burn moves from being a general feeling in the tri to the inner part of the horseshoe. I find it beneficial, but only when the wide grip is seriously wide - slightly wider than my shoulders.
    Last edited by Abaddon; 09-14-2010 at 09:21 AM.
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

  7. #7
    Größte Mutter im Zimmer Abaddon's Avatar
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    Default Really should have realised this before...

    The DB reaches are a full body exercise (IMO), and should be done first.
    And skulls are also a significant exercise, so should be second.

    I'm thinking of using it today, and not taking a rest day after all.

    It'll now go as follows:

    Standing DB reaches (a bicep curl followed by a reach for the sky) - 3 sets, 10reps max per set

    Skull crushers - 3sets, 12reps max per set

    DB bicep curls - 4 sets, 12reps max per set

    Triceps pushdown CG - 2 sets, 12reps max per set

    Triceps pushdown WG - 2 sets, 12reps max per set

    ...it feels better to me now. Still open to suggestions, though.
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

  8. #8
    M&S Senior Member Dubzy's Avatar
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    Default

    What's your goal?

    When I was doing some muscle building I liked to end my tri's bi's with a drop set, so possibly making that last Push down into a drop set wouldn't be a bad idea... always gives a nice burn and leaves me feeling pumped

  9. #9
    Größte Mutter im Zimmer Abaddon's Avatar
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    Quote Originally Posted by Dubzy View Post
    What's your goal?

    When I was doing some muscle building I liked to end my tri's bi's with a drop set, so possibly making that last Push down into a drop set wouldn't be a bad idea... always gives a nice burn and leaves me feeling pumped
    Interesting - never used drop sets actually. Nice idea

    The goal is outlined in my previous posts.
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

 

 

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