Extra Workouts

[Dr Squat]

The topic of extra workouts has come up at various times. For those who aren't familar, extra workouts are workouts over and above your normal schedule. For example, training triceps as a separate workout. They are normally short, sharp sessions.

I discovered the concept via Westside Barbell. These guys use the method as a means to recover and also work on weak points.

The benefits of extra workouts need to be considered with the risk of "over training".

I'm interested in other views on the topic. I have found that my triceps have responded well to several short sessions per week.

[thatwaslight]

How many sessions a week in total do you do tri work doc?

[Dr Squat]

How many sessions a week in total do you do tri work doc?

Last week that got 5. 3 of them were 10-15 minutes.

[thatwaslight]

So 3 tricep specific workouts? How do you structure your extra sessions?

[Dr Squat]

So 3 tricep specific workouts? How do you structure your extra sessions?

Extra workouts last week were:

Tuesday- Tricep pushdown- cable 100 poundx10x10

Wednesday- Rope tricep pushdown 48kgx10x10

Saturday- Tricep pushdowns with redband- 10×15

Unstructured really bro. I normally do them in the morning and well apart from my other training. I like to get plenty of blood in the muscle and then leave it alone. I would never do movements like skull crushers on these days. Rope, cables and bands generally.

[Optimass]

never heard of it myself ... sounds like a practical concept though. As you say - good for weak points. I think 90% of guys aged 16 - 18 do this instinctively for chest and biceps

[Dr Squat]

never heard of it myself ... sounds like a practical concept though. As you say - good for weak points. I think 90% of guys aged 16 - 18 do this instinctively for chest and biceps

Lol. The "town pump" they call it.

[thatwaslight]

My legs are my weak point what would you recommend for extra workouts? just stick to moderately weighted isolation exercises?

[Dr Squat]

My legs are my weak point what would you recommend for extra workouts? just stick to moderately weighted isolation exercises?

I don't think it's a good idea for big bodyparts. I know that probably sounds strange but there is some logic. Maybe time to research for me.

I think with legs you need to get it right in 1 or 2 sessions. I do a separate quad and hams (I include all posterior chain) day. Like you, I want to bring my legs up. I don't see merit in doing isolation movements for legs on other days. But, I really don't know???

I put the topic out there as I am still experimenting myself.

[samuelNZ]

never heard of it myself ... sounds like a practical concept though. As you say - good for weak points. I think 90% of guys aged 16 - 18 do this instinctively for chest and biceps

Lol. The "town pump" they call it.

Nightclub arms? Casual bis & tris before town?

[Dr Squat]

My legs are my weak point what would you recommend for extra workouts? just stick to moderately weighted isolation exercises?

The Russians and Bulgarians weighlifters used to do multiple sessions per day. They are more famous for other methods I realise.

Sheiko is one example of a departure from traditional powerlifting methods that are more linear.

My training philosophies are pretty simple but I also think it's important not to close off to other ideas. Could be a chance for one the aspiring young trainers on here to investigate further.

[Chemo]

Sounds interesting, very doable as well if ya got a DB set lying around.

I assume DBs used at a 10ish rep range will be fine?

What sort of split/programme do you do? Do you avoid doing the extra workout on the same day that would involve those muscles again? Doing tris in the morn and then press's in the evening for example

[tinytraps]

If you have access to a sled you could do a sled workout or two as exra workout. Other extra workouts should be dedicated to flex/mobility work, rehab/prehab and getting some conditioning in.

[samuelNZ]

If you have access to a sled you could do a sled workout or two as exra workout. Other extra workouts should be dedicated to flex/mobility work, rehab/prehab and getting some conditioning in.

This ^ I have a home made prowler which I donated to the gym and sprint around the gym with. I lift 4 times a week on a 5/3/1 program and the other 3 days are dedicated to things like SMF foam rolling, PNF stretching, extra rotator cuff work, forearm/wrist mobility for front squats, hip mobility (agile 8 ) sprinting with prowler and HASD's (Heavy ass sled drags). All of the extra stretching especially has helped a lot with getting my ass down on a deadlift, keeping all my squats nice and deep (couple of inches below parallel) and improving my back arch for benching.

[Phedder]

My legs are my weak point what would you recommend for extra workouts? just stick to moderately weighted isolation exercises?

Already been somewhat touched on above, but you could do sprints or sled drags as an extra leg workout? They would focus more on the glutes hams and calves, but you could then do some bodyweight jump squats to finish off the workout.

[steak]

A lot of us at Coast Barbell are using sheiko, a few on 531, GVT and Smovlov which are good methods in themselves but Im sure we all benefit from the GPP work we do outside the program itself eg; sled, tyre flips, keg medleys, hammers, farmers walks etc. Even a couple of the bodybuilders have mentioned they are noticing better "thickness" from it although they are not as regular as the PL as we treat it as part of the program.

Arnold used to have a weakness in his calf development and although not the best calves in history he remedied it by doing calves in between other sets all the time.

Time under the bar builds muscularity right...

2c

[Dr Squat]

A lot of us at Coast Barbell are using sheiko, a few on 531, GVT and Smovlov which are good methods in themselves but Im sure we all benefit from the GPP work we do outside the program itself eg; sled, tyre flips, keg medleys, hammers, farmers walks etc. Even a couple of the bodybuilders have mentioned they are noticing better "thickness" from it although they are not as regular as the PL as we treat it as part of the program.

Arnold used to have a weakness in his calf development and although not the best calves in history he remedied it by doing calves in between other sets all the time.

Time under the bar builds muscularity right...

2c

Damo, I recall you using bands to "cure" tendonitis?

[steak]

yeah mate...still use them as maintainence and I use them help with knee injuries, rehab and prehab. Great tools for this other than the obvious uses with squat and bench progressive overload.

[Creatine]

My legs are my weak point what would you recommend for extra workouts? just stick to moderately weighted isolation exercises?

Already been somewhat touched on above, but you could do sprints or sled drags as an extra leg workout? They would focus more on the glutes hams and calves, but you could then do some bodyweight jump squats to finish off the workout.

Pulling the sled backwards would be great for quads

Besides GPP with sleds and high rep band work from WSB i have also heard of bodybuilders that have extra workouts during the weak. Cedric McMillan is an example who dedicates one day a week to bringing up weak body parts. I think after becoming a pro he had extra arms and shoulder workouts.

[steak]

[Grover]

:clap:

I think the girls are working harder than the guys on a bw per kilo basis, come on guys you are slacking :pfft: