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Need Some Help/Tips!!

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Teharesudar
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2004/03/05 03:40:51 (permalink)
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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.

Problem Areas:

ARMS:

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.


CHEST:

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:

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.

#1

3 Replies Related Threads

    AUTIGER
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    RE: Need Some Help/Tips!! 2004/03/05 16:42:43 (permalink)
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    your Bi's will grow. deads seem to make them grow pretty well. you might be doing to much bicep work if your on a low rep heavy weight routine then 2 bicep exercises is way to much, a lot of people don't even do a direct bicep workout when on this kind of routine(Im one of them people). If i do a direct bicep exercise, I like close grip pullups(palms facing you).

    don't worry too much on the different heads, they all grow with each other. like i said you might be doing to much for triceps.

    you say "YES..heavy bent rows add strength, but not size." im gonna have to disagree with ya.

    well after writing all that i realized that it really all depends on what your routine/rep ranges/# of days is before anyone can really give you sound advice. Also how long have you been lifting and things like that.
    #2
    Teharesudar
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    RE: Need Some Help/Tips!! 2004/03/06 03:31:22 (permalink)
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    AUTIGER: I've been lifting on and off since my teens. Played football and ran track in highschool and we would lift either olympic style or something similar to the 5x5 described throughout this board. And, JUST LIKE YOU RECOMMEND, no direct bicep or tricep work. I, however, had not lifted since 1998, and began again last year. Most of the lifting I did after highschool and until recently was more of the "bodybuilding" routines often described (lower weight higher reps). IT would usually work to inflate the muscles, but compared to high school, I felt my lifts were weak, regardless of how buffed my muscles looked.

    Recently, I reverted back my old routines, lifting only 3 times a week and sticking to the 5 rep range. My strength shot up on all lifts, but far less dramatically in the chest and overhead press exercises. My bodyfat dropped from 37% to 31% while my weight only dropped from 243 to 238. Discouraging somewhat, as I wanted my waist to reduce more, but my wife said she noticed a big change in my body. I see it too, but maybe not as fast as I'd like.

    I did the 5X5 for 8 weeks and have recently gone to the 10 rep range. This was recommended by a trainer in the gym who said that I has to give my connective tissue a break and do some "sarcoplasmic hypertrophy" training for a while. I'll let you comment on that as you seem pretty knowledgable.

    About the only else thing I can say about me is that I'm 42 years old, and although my strength is good (it feels good to be as old as I am and be one of the extreme few that does dead lifts or squats off the rack), I just wish I was leaner. I've been doing cardio on my off days (except one) usually moderate to high intensity except after leg day when I do a longer low intensity session. I try to keep my diet clean and eat small meals.

    Again, any advice is appreciated. And if you have any other specific questions to better advise me, just ask.

    #3
    AUTIGER
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    RE: Need Some Help/Tips!! 2004/03/06 23:13:17 (permalink)
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    To get leaner, it will be mostly diet and cardio to get you there. i know some guys that don't lift weights and are cut as can be. thats just because they have their nutrition and cardio down. lifting weights just helps fat loss.

    diet has alot to do with strength and size as well. when bulking you get a lot stronger, especially if it is your first few times trying it.

    if i were you, i would start out with a 4 day split of 3x8 routines for about 8-10 weeks to prepare your ligaments for higher weights. then after that take a week off and try a 3 day 5x5 routine for 10-12 weeks. after another week off or two if you feel like it, you can either try another 5x5 routine or you can do to a 2 day Full body split.

    these heavy weight/low rep schemes will really develop strength and size. after all those you will be able to tell what your body does well with and you'll be able to plan out your routines quite easily.

    also, try and cut out junk food. eat every 2 1/2 to 3 hours. complex carbs are great. at 30% body fat, you can do cardio while eating a lot and lose a lot of body fat as long as you eat clean. I would suggest 2-3 days of cardio a week if you can.

    "(it feels good to be as old as I am and be one of the extreme few that does dead lifts or squats off the rack)"

    your right about that, people don't dead lift at my gym either.

    good luck and if anymore questions, ask away. check out the nutrition forum if you want some good diet advice.
    #4
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