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what is the best bicep and back workouts
 
 
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07-15-2010, 06:41 AM
 
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wats the best bicep and back workouts
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JoeJustice JoeJustice is offline
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07-15-2010, 10:39 AM
 
Try doing pull-up ladders with a series of pull-ups.

Ladders are when you gradually build reps set to set. For set 1, you do 1 rep, then rest. Set 2, 2 reps, then rest. Set 3, 3 reps. So forth until you lose your form. 1+2+3+4+5, etc.

Use the following pull-ups:
Wide Pull-Ups
Standard Pull-Ups
Chin-Ups
Close Grip Pull-Ups
Close Grip Chin-Ups
Commando Pull-Up

One set will be a full round of each pull-up variation. When you lose your form on one variation, you drop it from the series and continue until you can no longer climb the ladder. So your workout might look something like this:

First set: 1 rep of each pull-up variation, one right after the other. Rest.
Second set: 2 reps of each variation. Rest.
Third set: Form was bad on Wide Pull-Ups, so drop them. 3 reps of the remaining variations. Rest.
Fourth set: Form was bad on Standard and Close Pull-ups, so drop them. 4 reps on remaining variations.
etc. etc. until you can no longer complete any variations in good form.

That'll give you a good back and bicep workout. Guarantee it.

-Joe
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Paul_DuVall Paul_DuVall is offline
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07-16-2010, 07:27 AM
 
That sounds like a very effective workout! I think I'll have to try it.
 
 
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armorplated armorplated is offline
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07-16-2010, 09:03 AM
 
man joe save some stuff for the rest of us to say...lol. man you're point joe. oh and i saw a couple of your you tube videos looking kinda beastly bro. next were gonna see you on the big screen as an action hero. whatever you doin its working bro i cant wait for your book man, think i could get my copy signed, so i can tell my boy i sorta kinda know you?
but really what equasion did you use to get you pushup numbers up so fast was it 80% of max set. just wondering, i may have to use it when my shoulder is better to get my numbers back up.
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07-16-2010, 12:13 PM
 
Hey armorplated, thanks man! Joe Justice: Certified Action Hero... boy that does have a nice ring to it

The book is a way off, still in early stages, but I'd be more than happy to get you a signed copy when it comes out. I'm honored you'd even ask!

As for building up numbers, any numbers really, you can't got wrong with ladders and pyramids, I use them quite a bit.

-Joe
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armorplated armorplated is offline
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07-16-2010, 03:01 PM
 
thanks joe. really your an inspiration, man.
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07-16-2010, 06:58 PM
 
Quote:
Originally Posted by armorplated View Post
thanks joe. really your an inspiration, man.
Brother, I know your background and let me just say it's a real honor to have you say that I'm an inspiration to you! I don't know that I deserve that honor, but you and the fighting men like you are an real inspiration to me.

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armorplated armorplated is offline
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07-17-2010, 04:20 AM
 
thanks joe.
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John Peterson John Peterson is offline
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07-17-2010, 09:49 AM
 
Hey Friends,

This is a great thread. Everything stated has been spot on. And as usual,Joe is right on the Mark. Pull-Ups/Chin-Ups build the arms(fingers, hands, forearms, Upper Arms) and Upper back in synergistic proportion as nothing else does.But I also want to mention that the G.U.T.S training routine delivers fantastic results for the upper back. Mainly because of the Atlas III Push-Up and The Milo. In fact, Push-Ups can be a phenomenal upper back building exercise. This was verified to me during one of my conversations with Jack King, Jack stated that he was totally amazed at how well the "Jack King, Feet Elevated Style of Push-Up" helped build and sculpt his upper back as well as his chest and shoulders. Jack won the overall title of Masters Mr. America in 1997 due in no small part to the Push-Up.

---John Peterson
 
 
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