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hey...couple questions i'd like some opinions on....




1. which do you think is more effective...running everyday for a shorter amount of time...or running only a couple of days a week for an extended length of time?

2. there are two parts to the bicep and i feel like one of my arms has developed a higher peak than the other. i'd like to correct it...so anyone have any suggestions for doing that? i mean...i guess i could try closer grip curls or something...but i dunno...what do people think?


also...i get tired of just doing different types of curls for bicep...does anyone have ANY idea how to mix it up with the bicep...i mean...i do DB curls, different types of BB curls...i guess i could do some cable curls of some kind...but other then that...not a clue what i can do to mix it up a bit...

The curl action is the only movement that really focuses on the biceps i'm afraid. So All I can give you is a list of curls:

- Barbell curls (you can try 21's to mix things up, but that sort of thing never worked for me personally)
- Preacher curls
- Reverse curls
- Machine curls
- Dumbell curls
- Concentration curls
- Hammer curls
- Low pulley (cable) curls
- High pulley (cable) curls

... That's about all I can think of.

For "evening" muscles out I always think that exercises with a greater range of motion work best. Also you want to stick to dumbells so you know both arms are doing the same amount of work. Concentrate on your weaker arm and make sure you're not swinging your body, compromising on technique or otherwise cheating when you perform a rep.

quote:

Originally posted by astroboy The curl action is the only movement that really focuses on the biceps i'm afraid. So All I can give you is a list of curls: - Barbell curls (you can try 21's to mix things up, but that sort of thing never worked for me personally) - Preacher curls - Reverse curls - Machine curls - Dumbell curls - Concentration curls - Hammer curls - Low pulley (cable) curls - High pulley (cable) curls ... That's about all I can think of. For "evening" muscles out I always think that exercises with a greater range of motion work best. Also you want to stick to dumbells so you know both arms are doing the same amount of work. Concentrate on your weaker arm and make sure you're not swinging your body, compromising on technique or otherwise cheating when you perform a rep.

what do you think about doing different grips...for example closer-grip barbell curls...or wider-grip barbell curls to focus on either the inner or outer muscle of the bicep...

personally i've never really been able to do them comfortably...they just put my wrist in such a wierd position that it puts a lot of extra strain on it...

quote:

Originally posted by Floorfiller what do you think about doing different grips...for example closer-grip barbell curls...or wider-grip barbell curls to focus on either the inner or outer muscle of the bicep... personally i've never really been able to do them comfortably...they just put my wrist in such a wierd position that it puts a lot of extra strain on it...

Yeah I sometimes vary my grip when doing barbell curls (which i don't do often enough cos i prefer dumbells). Wide grip puts more pressure on the short head of the bicep, and narrow grip on the long head. As in any exercise many more tendons and muscles are involved than just the bicep, so often when you vary your grip you'll put a bit more pressure on some small muscle or tendon that isn't used to being worked out. In this case it might be worth lowering the weight just a little bit to start off with until the movement feels more comfortable (in a few weeks time). Also when just starting to vary grip, don't make ittoo extreme. Just stick to small variations until your arms and wrists get used to the movement. Another thing you can play around with is one of those EZ-Curl bars... I never really liked them myself, but it's all about what works for YOU.

quote:

Originally posted by astroboy Yeah I sometimes vary my grip when doing barbell curls (which i don't do often enough cos i prefer dumbells). Wide grip puts more pressure on the short head of the bicep, and narrow grip on the long head. As in any exercise many more tendons and muscles are involved than just the bicep, so often when you vary your grip you'll put a bit more pressure on some small muscle or tendon that isn't used to being worked out. In this case it might be worth lowering the weight just a little bit to start off with until the movement feels more comfortable (in a few weeks time). Also when just starting to vary grip, don't make ittoo extreme. Just stick to small variations until your arms and wrists get used to the movement. Another thing you can play around with is one of those EZ-Curl bars... I never really liked them myself, but it's all about what works for YOU.

yeah...that's probably a good idea...i should probably just lower a bit when i try to do them at first.


and yeah i have an EZ curl bar...and i use it every once in a while...i'm kinda a dumb bell man too hehehe.

omg two awesome questions im totally gonna post cuz i hit same wall. lemme get pics and ill show ye

quote:

Originally posted by Floorfiller yeah...that's probably a good idea...i should probably just lower a bit when i try to do them at first. and yeah i have an EZ curl bar...and i use it every once in a while...i'm kinda a dumb bell man too hehehe.

reverse curls are great too if you want to thicken the forearms

quote:

Originally posted by Nrg2Nfinit reverse curls are great too if you want to thicken the forearms

oh i always do reverse curls hehehe...i have pretty decent forearms...i'll have to post a pic where people can actually see them sometime hehe

Fuck.

I just made my triumphant return to the gym yesterday. I took things pretty easy as I hadn't been at it in a while. Of course, as my luck would go, I ended up sleeping poorly with my arms up tight against my body. Now the tendons in my elbows are fucking on fire because they had all night to tighten up on me. Owwwwww.

go to the steam room.. then do a vigorous stretch.. that should fix them

the two ways I do bicep or an extended hand swung out that targets the inner bicep



the other i do is a cross chest that tens to work the shoulder a bit but helps the other head of the bicep wrap around to the outside



the pose is weird because my mouse setup is all fucked :P oh and that isnt the motion...the first one is just to show head wrapping around to outside



you do it so hand pretty much ends up under chin.

on the running, depends on what youre doing. The most toned people on earth are marathon runners and big huge dudes are sprinters.

You do interval training and short runs 2-3 times a week youll start getting leg bulk. You run longer distances and more frequently youll tone down and drop weight and get cordy.

I like 5 miles every 2 days.

heres my leg colder than crap. Due to webcam not picking up detail ill post one after my run today




edit: actually ill post all my post work out pics to show you current development in area

quote:

Originally posted by Floorfiller hey...couple questions i'd like some opinions on.... 2. there are two parts to the bicep and i feel like one of my arms has developed a higher peak than the other. i'd like to correct it...so anyone have any suggestions for doing that? i mean...i guess i could try closer grip curls or something...but i dunno...what do people think? also...i get tired of just doing different types of curls for bicep...does anyone have ANY idea how to mix it up with the bicep...i mean...i do DB curls, different types of BB curls...i guess i could do some cable curls of some kind...but other then that...not a clue what i can do to mix it up a bit...

try zottman curls, i like them a lot. use a preacher bench, take 1 dumbbell, curl it upwards keeping your arm in to your body, then lower it with your arm away from your body, make it 1 fluid motion so your hand will be kinda going in a circle

im totally trying those today, never even heard of them!

did those bicep curls. Nice because they make yah burn hehe. No pics becuse my webcam keeps fucking up and going to blinding white gamma and you cant see any definition

no sounds like a good idea...i'll have to try them as well...

but* i would probably on use them for toning and density because the lateral movements get a little tiring hehe. For spot condition I like just splitting it into 2 work outs. inner and outer. Good stuff though/

quote:

Originally posted by Floorfiller hey...couple questions i'd like some opinions on.... 1. which do you think is more effective...running everyday for a shorter amount of time...or running only a couple of days a week for an extended length of time? 2. there are two parts to the bicep and i feel like one of my arms has developed a higher peak than the other. i'd like to correct it...so anyone have any suggestions for doing that? i mean...i guess i could try closer grip curls or something...but i dunno...what do people think? also...i get tired of just doing different types of curls for bicep...does anyone have ANY idea how to mix it up with the bicep...i mean...i do DB curls, different types of BB curls...i guess i could do some cable curls of some kind...but other then that...not a clue what i can do to mix it up a bit...

ok

basically if your worried that one arm peak is bigger then the other.. then try to simply restrain yourself to doing reverse curls.

here is a diagramn of the bicep



you can see that the peak is the inner bicep.. and the other part of your bicep is the outer bicep (or uper and lower respectivley) that image shows the person looking towards the left.

by doing reverse curls or hammer curls you will put less stress on your inner bicep and more stress on your outer bicep.

try to work your muscles all the same so they grow the same.. start with your weaker side first so you can limit your self on the stronger side. If your right arm is usually stronger you want to start with your left arm.

that would be my suggestion to you

with zottman curls you start off in a reverse curle and come down in a regular curl.. i dont suggest this since you are working your inner peak bicep during the negative part of the rep (comming down)


reverse curls also do aloooooooot of work on your forearms so keep this in mind.. if you want to limit the size of your forarms.. i would suggest hammer curls instead.

Hey guys/gals


I've always had a problem with my legs(or atleast I thought I did ) and around 2 months ago I saw my legs in a mirror at the shopping center. Fuck they were skinny Not only that, but soon after my mum said I had skinny legs Anyway, if that wasn't motivation enough, for the last 2 months I've been furiously doing calf raises and the occasional squats. I started noticing a difference 2 weeks or so in, and just last week a girl said I had great legs I've probably put on a good 2 inches and am hoping to put on another 1.5. Sadly I've lost alot of the motivation I initially had

Taken today, freshly shaven





Does anyone know of a good motivational drug, as that really is the only problem I seem to have.

quote:

Originally posted by Rob Hey guys/gals I've always had a problem with my legs(or atleast I thought I did ) and around 2 months ago I saw my legs in a mirror at the shopping center. Fuck they were skinny Not only that, but soon after my mum said I had skinny legs Anyway, if that wasn't motivation enough, for the last 2 months I've been furiously doing calf raises and the occasional squats. I started noticing a difference 2 weeks or so in, and just last week a girl said I had great legs I've probably put on a good 2 inches and am hoping to put on another 1.5. Sadly I've lost alot of the motivation I initially had Taken today, freshly shaven Does anyone know of a good motivational drug, as that really is the only problem I seem to have.

Just watch some mad old-school action or martial arts movie where the main character is pretty buff.. like kickboxer or predator or something. I find those testosterone-fueled movies motivate me to work out.

quote:

Originally posted by astroboy Just watch some mad old-school action or martial arts movie where the main character is pretty buff.. like kickboxer or predator or something. I find those testosterone-fueled movies motivate me to work out.

Movies don't work on me anymore. The only thing that seems to work is when I hear girls talking about how hot X guy or Y guy is. ANYWAY, have a look at some of the calves on this thread. FUCK!

http://forum.bodybuilding.com/showt...ighlight=calves

especially these: http://forum.bodybuilding.com/attac...achmentid=50124

quote:

Originally posted by Rob Does anyone know of a good motivational drug, as that really is the only problem I seem to have.

haha yeah those martial art movies are awesome especially those with bruce lee or van dam (bloodsport lol)


i find the best motivation is trance music though

i can literally increas my efficiency by almost 10 % when i listen to music while i work out



For your calves..and legs .. if they are way too small.. try adding another leg day into your workout.. the legs are huge muscles they need alot of attention..

also if you want to isolate your calve muscles point your toes inward for outer calve excercise and point your toes outward for inner calve .

try to do 2 or three calve excercises.. remember your calves should be at least as big as your uper arm

quote:

Originally posted by Nrg2Nfinit try to do 2 or three calve excercises.. remember your calves should be at least as big as your uper arm

Personally I think they should be thicker. But then again, there's nothing worse then having too big an upper body. I mean, who would want to look like this:



Kinda bodering on the obese look if you ask me. Not to mention those legs which look like toothpicks in comparison to his arms

quote:

Originally posted by Rob Personally I think they should be thicker. But then again, there's nothing worse then having too big an upper body. I mean, who would want to look like this: Kinda bodering on the obese look if you ask me. Not to mention those legs which look like toothpicks in comparison to his arms

yeah.. thats what happens when you do legs once a month

well...if you can't motivate yourself to workout...YOU'RE LETTING BITCH ROB WIN YOU PUSSY!!!!! you need daddy to hold your hand and tell you what to do? no...just fucking do it!!! you don't need a drug to make you have motivation...just stop being a lazy bastard and get to the gym.













tough love moment of today hehehe


ps. i like to watch Rocky as my motivational movie hehehe

I know this won't/can't apply to everyone but, part of my motivation to go the gym is music. I usually throw down a set on my tables right after I eat my pre-workout meal. I record it to MiniDisc and I have a fresh new set to listen to every time I go to the gym. I find it helps me look forward to the workout and it helps fuel me thru it by keeping my mental energy high.

Another thing I use to motivate myself is an idea that I saw in some random Muscle & Fitness a long time ago. It said something to the lines of this:

It's easy to go into the gym and have a great workout when you feel awesome. Your mental energy is high, your physical energy is high and you just go in there and tear it up.

What sets the champions about from everyone else is that they go to the gym and tear it up REGARDLESS. They have a headache, they are worried about a situation at work, some guy flipped them off on the highway, they miss their mommy, whatever the *uck it is, they find a way to throw all that crap on the shelf and still have a smoking workout.

Any time I feel like taking a day off because "I think I deserve one" that's the first thing that pops into my head.

**EDIT**

quote:

Originally posted by Floorfiller ps. i like to watch Rocky as my motivational movie hehehe

Nothing will pump you up more than a good dose of Rocky 4!!

Adrian: "You can't win!!"

OH SNAP!!! I know she didn't!

**Cut to Rocky running up tallest mountain ever**

Heeeaaarts ooonnnnn fiiiiiiiirree!

Strrrrooonngg deeessiiiiiiirrre!

Oh shit, I gotta go workout now, I'm super-pumped....

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