Fygle's road to mass gain

[Fygle]

I won all 3 matches

[Fygle]

Cardio day:

30 min jogging.

[Fygle]

Weights day:

Bent row reverse grip: 3x10 (67,5kg)

Deads: 3x10 (105kg)

Front raises: 3x10 (23,5kg)
+Quad extentions: 3x10 (62,5kg)

Dips: 34+26

[Fygle]

Yesterdays workout.

Weights day:

Flat bench: 3x10 (65kg)

Upright rows: 3x10 (40kg)
+S.L. calve raise on edge: 3x10 (17,5kg backpack)

Deads: 3x10 (107,5kg)

Quad extentions: 3x10 (62,5kg)
+Standing triceps extensions: 3x10 (36kg)

Shrugs: 3x10 (67,5kg)

[Fygle]

Cardio day:

30 min jogging.

[Fygle]

Weights day:

Military press: 3x10 (46kg)

Squats: 10x3 (90kg)

Pushups: 24x narrow > 27x mid > 27 wide
+Bent row reverse grip: 3x10 (67,5kg)

Hamstring curl: 3x10 (45kg)
+Front raises: 3x10 (25kg)

[fitoverforty]

I won all 3 matches

Excellent! you da man.

What is a "reverse grip"?

[Fygle]

Yep! Palms facing away from the body

[Boss Man]

Anything with a reverse grip uses a pronated hand position, (palms face away),. Normal grip is supinated, (palms face forwards).

[fitoverforty]

Now I understand. Next question, how does using a reverse grip change the exercise, and what are the benefits of it versus a supinated grip?

[Bonnie]

To knowledge which is fading quickly..it will engage different fiber sections of the same muscle.

The benefits would be a more well rounded strength overall of that muscle.There is semi supinated, supinated & pronated.

[Fygle]

Reverse grip feels slightly heavier, and the biceps being used differently.

[Fygle]

Cardio day:

30 min jogging.

[Boss Man]

In general, Reverse grip exercises require less weight to go to failure, than the normal grip variation using the same number of reps.

Put it like this. If your limit on standing E-Z Bar Curls was 15kg's, (33lbs), you use a Reverse Grip and you'll be screwed in seconds. Assuming that is you could get beyond the first rep.

You'd be looking at approximately around 5kg's, (11lbs), less weight on a Reverse variation.

You can however sometimes use the two differing positions in the same exercise, I.E. Zottman Curls, where you Supinate going up and Pronate going down.

As an example of the difference between the two grips. Hold one closed fist around head height. palm facing away, then with the other hand, lightly grip the Forearm near the Elbow and rotate the closed fist so it faces you.

Then do the exact opposite movement, back to the start point.

Doing this a few times, you should feel a pulsating or flexing type sensation in the medial, (inner part), of the Forearm area, if you're doing it right. This will emphasise the difference in potential stimulus to the area, depending on the type of grip used for a given exercise, as not all the muscle and connective tissue will be in the same position, depending on the grip used. You'll start with a difference.

Hopefully that makes sense .

[Fygle]

Yesterday's workout.

Weights day:

Flat bench: 3x10 (65kg)

Upright rows: 3x10 (41kg)
+S.L. calve raise on edge: 3x10 (17,5kg backpack)

Deads: 3x10 (110kg)

Quad extensions: 3x10 (62,5kg)
+Standing triceps extensions: 3x10 (36kg)

Shrugs: 3x10 (70kg)