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Old 05-24-2006, 08:48 PM   #1
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Help regarding building strength

I attend gym 3x a week and do an hour combination of weights and cardio. I try to work on technique with my weights and sometimes my arms just 'freeze' I push through the 'freeze' and do a few more reps. However other than for a few minutes the soreness goes away. Am I still building strength or not working hard enough?

 
Old 05-25-2006, 01:09 PM   #2
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Re: Help regarding building strength

Be more specific when you say freeze. How many reps are you doing?

 
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Old 05-25-2006, 01:46 PM   #3
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Re: Help regarding building strength

about 10-12. Around 8-9 my arms 'freeze' up and just wont move anymore I push through the last few reps and my arms are pretty tired and sore by then but the soreness doesnt last long. Just wondering if im still getting benefit

 
Old 05-25-2006, 09:14 PM   #4
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Re: Help regarding building strength

See you're still confusing me with the freeze up thing, it sounds like you are hitting muscle failure, but then you say you do more reps which your couldn't do if you were hitting failure. Just evaluate for yourself. Are you training with maxium intensity and giving every rep of every set your all? If you are, and consistantly do this, you will definitely build strength. Try dropping your reps down to 6-8 and watch what happens to your strength!

 
Old 05-25-2006, 09:18 PM   #5
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Re: Help regarding building strength

I would say im giving every set my all because when I hit the last few reps my arms start to freeze and hurt then I do a few crappy reps at the end. I dont really want to build big muscles as such just strength and definition

 
Old 05-25-2006, 09:24 PM   #6
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Re: Help regarding building strength

Believe me, lowering your reps is not going to turn you into China, unless you plan on following the drug routine she is on. It will however, increase your strength levels much faster and help you build muscle at a faster rate. I know this sounds scary because women have such misconceptions about building muscle. Try switching your reps to 6-8 for 3 months and see what happens.

 
Old 05-26-2006, 12:26 AM   #7
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Re: Help regarding building strength

How many sets? I usually do 3 with 60 second breaks

 
Old 05-26-2006, 01:47 PM   #8
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Re: Help regarding building strength

3 max sets is good. Aim for 6-9 total sets for your major muscles groups and 4-6 sets for your minor ones. Rest a full 2-3 minutes inbetween the sets. The goal is to perform each set with maxium intensity and focus. Resting only 60 sec just exhausts your muscles which will do little in the way of building strength or muscle in the intended group. Your workouts should be short, intense, and deliberate. Think overload, not exhaust.

 
Old 05-26-2006, 03:00 PM   #9
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Re: Help regarding building strength

See at the moment my upper body strength is quite disproportioned. I have mega strong chest and shoulder muscles but my biceps and triceps are quite weak compared to the rest. I am trying to do more bicep work to even it up a little but there is a vast difference. I can see it in my arms too the definition at the top but quite flabby biceps and triceps

 
Old 05-26-2006, 06:45 PM   #10
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Re: Help regarding building strength

If you are having problems with proportions, then stick to the higher rep approach on your strong muscle groups and go low reps on the ones that are lagging. Also what exercises are you doing for your arms, and how often do you train them?

 
Old 05-26-2006, 07:27 PM   #11
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Re: Help regarding building strength

I do chinups, chest press, bicep curls, tricep pull downs for my arms

 
Old 05-29-2006, 02:10 PM   #12
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Re: Help regarding building strength

Chin ups are for your back, chest presses are for your chest. These are not arm exercises and shouldn't be done durning an arm workout. Stick with barbell curls, dumbell curls, and dumbell hammer curls for your biceps, and cable pushdowns, dumbell kickbacks, and lying tricep extentions for your tri's.

 
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