Need Some Help/Tips!!
Thanx again for all your input and help in the past. Since I value your input, I am here once again asking for your advice on techniques that might have worked for you.
Although my progression in added muscle for the most part is good, there are some weak spots that I just can't seem to get the overall development I seek (at least aesthetically..i.e. "looks" wise). The following are the problem areas. I'll post what exercises I do. Maybe you guys can suggest what to change or add.
By the way, I know that genetics has alot to do with certain body parts, but any advice is helpful to at least reach the limits of my genetic potential.
1. Biceps- First of all, they are one the body parts that lags behind in growth (though not nec in strength..strength gains have been good). They just seem long, not rounded, and I can't get that peak. Exercises: Barbell curls, preacher dumbell curls.
2. Triceps- Seem the oiter head grows well, but the inner head lagsfar behind, and to some extent the middle head. Exercises: Dips, rope pulls, skull crushers.
All of my chest development is in the inner and upper portions of my chest. The sides of my pecs are soft and I have no definition there..NONE. Lower pecs can also be better. By the way, as I still do martial arts, I do NOT want a big chest. A wide hard flat well defined chest is cool with me (not quite as thin as Bruce Lee) so please help me on exercise selection, reps and sets. Exercises: Flat bench, Incline Bench, Pec Deck Flyes.
Legs are very well muscled. Would just like to get them more defined with greater muscle separation.
Thanks for all your help in advance. Now here are some of the things that have worked for me (again, as we are all genetically different i.e. we might have different compositions of slow and fast twitch fibers, I can't guarantee that it will work for you).
Legs: My legs and glutes explode with basic squats of the rack and NOT in a smith machine. On heavy cycles (5-8 rep range), I only squat to parrallel level. On lighter cycles (12-20 rep range) I squat past parrellel like an olympic lifter, and they seem to hit quads, hams and glutes. Aside from squats I'll do stiff leg dead lifts, then do supersets of leg raises and lying leg curls. That's it. No machine leg exercises other than the leg raises and curls. As far as calves, they are just fine as I do cycles of sprints throughout the year.
Back: Deadlift is king. Especially heavy deadlifts. Just go lighter on stiff leg deadlifts when doing heavy deadlifts. My lower and middle back, and traps respond well in all rep ranges. However, my lats seem to respond only to high reps/high sets. Again, geneticaly, I probably have alot of slow twitch there. So to build size, I found that 4 sets each of wide grip pulls, narrow grip rows and assisted chin drop sets (perform a set to exhaustion, add assisted weight, perform another set to exhaustion etc...) until you burn is the only thing that adds size. YES..heavy bent rows add strength, but not size. Again, at least for me.
Traps: To separate traps, I found this exercise to be golden. First, you have to develop traps through heavy shrugs etc...
But to define, attach a rope extension to the seated cable row pulley. Keeping a firm back (Don't rock) bet 45 and 90 degrees,
pull the weight keeping elbows close and pull the rope past you ears (as if your curling). Don't be a hero and go heavy. I do between 30 and 40 lbs and feel the burn at the 10-15 rep range.
Hope this helps, and feel me to ask for more details.