quote:

Originally posted by PHALPAX out of curiosity, how many pounds/kilos can you all bench and squat?

bench - 275 pounds
squat - 350 pounds
deadlift - never maxed out because of a nagging back injury, but probably around 400 pounds. i work with sets of 5 x 5 with around 300.

quote:

Originally posted by Orbax Whats the best exercise (or sets of exercises) for widening the back? PS my glutes hurt!

widening the back involves the lats, and a lot of the lower part of the back adds thickness. i highly suggest adding deadlifts to any routine, but make sure you have proper form before even attempting them heavy. they will strengthen your lower back and work the rest of your back including the traps. wide grip chinups are also good, along with bent over barbell rows. you can check out descriptions on the net anywhere if youve never heard of any of the exercises.

yeah, i know those.

ive never deadlifted before though. Any tips

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Originally posted by diego so it just proves you can be extremely strong and not look it, i want to look big and strong and not actually be strong at all, which is way possible

Bruce Lee proved that years ago.

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Originally posted by Orbax For abs: I have an 8% body fat just no muscle. Will normal situps and such do it or should I try getting some huge weights and doing sets of 15 or something? Whats the best exercise (or sets of exercises) for widening the back? PS my glutes hurt!

Abs are very reliant on diet and genetics. If you want to work them, though, I suggest doing sit-ups on a decline bench. Bring yourself slowly down until you're parallel to the ground, then do a slow 5 count and do 5 sets of 5 of these once/twice a week. You can hold a plate if you find it too easy with just bodyweight.

I always laugh when people say they have rock hard abs because they do 200 crunches a day, every day. Also, it's just as simple as contracting your abdominals when driving to/back from the gym. Slow contractions will build size, not quantity.

For widening the back it's all about the lats. Wide-Grip Chins and One-Arm Cable Pulls are my favorite. Stand facing away from the cable machine and with the grip all the way up at the top, stand out about 5 feet and pull close to your torso, concentrating on the lat. Switch sides and repeat.

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Originally posted by Omegasox Abs are very reliant on diet and genetics. If you want to work them, though, I suggest doing sit-ups on a decline bench. Bring yourself slowly down until you're parallel to the ground, then do a slow 5 count and do 5 sets of 5 of these once/twice a week. You can hold a plate if you find it too easy with just bodyweight.

great ab exercise right there. i use it all the time. if your doing it right you will be shaking like a leaf when your done. i havnt had to add weight yet.

Hmm, I'd be doing a bit more work on the chest if I were you. A bit more of the bench press should do the trick.


Me myself can bench about 80kg. What's squat?

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1+1=10

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Originally posted by DrUg_Tit0 Hmm, I'd be doing a bit more work on the chest if I were you. A bit more of the bench press should do the trick. Me myself can bench about 80kg. What's squat?

whats a kg ^_^


The thing thats really pissing me off is that since my shoulder got tweaked I cant rotate it up and push to do barbel incline. I can only do incline flies!!

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Originally posted by vtec junkie Bruce Lee proved that years ago.

Actually I think Bruce Lee personified the word "ripped."



Just from looking at him you know he's got insane muscle tone, which goes a lot further than bodybuilder bulk.

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NEW MIX [Feb/March 2008]

quote:

Originally posted by Orbax For abs: I have an 8% body fat just no muscle. Will normal situps and such do it or should I try getting some huge weights and doing sets of 15 or something?

really normal ab stuff should be enough. if you do too much weighted ab stuff, you'll start to get what i like to call pot belly abs. if you've ever seen pictures of bodybuilders and they look like their abs stick out alot..that's because the ab muscles are SO big they stick out. if you want that do it, but it won't be that sleek look you see in magazines

quote:

Whats the best exercise (or sets of exercises) for widening the back?

if you wanna really get your back wide, you should work on some wide grips chinups. i have a chinup stand at home...its good for that. you should just always do some before you start your workout at the gym...that'll really help you build it up.

quote:

PS my glutes hurt!

it's funny reading some peoples opinions on this, but there's totally different ways of training if your training for size as oppossed to strength.

what's everyones height, weight and bodyfat?

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diego, the white edition page

again?!

6 foot 2
168 lbs
8%