p.s. - I haven't updated in a while but, I've really been at a nice place in terms of a balance between court performance and my weight routine. I've been squatting 300+ for reps, deadlifting 300+ for reps, and incline benching 225 for reps all at about 196. I'm really leaning out pretty good and I've been having no problems at all from my knee, despite all the ball I've been playing. And I've been dunking like a madman all the while!!!! I better enjoy it while it lasts........
chimera66
quote:
Originally posted by kadomony
looking to lose some fat layer on stomach, and build a bit of mass and tone in abs, chest and arms. back is secondary but will definetly consider this as i move on.
imo i think you will do yourself a disservice if you leave out your back because you could end up putting unnecessary stain on it while building your arms and chest that could lead to an injury...
kadomony
quote:
Originally posted by chimera66
imo i think you will do yourself a disservice if you leave out your back because you could end up putting unnecessary stain on it while building your arms and chest that could lead to an injury...
ok thanks for the tip!
YGRENE, I AM READY TO FEEL THE BURN!
Danila
yeah bro don't leave anything out.
You will end up looking un-proportional if you leave your back and legs out. It's a bad move not to work them out.
It's funny to see dudes with tiny calves but somewhat big arms. or big chest and no lats
+ Exercises like dead lifts works everything. Your back, legs, arms, lats etc. Stick to basic compound lifts. Squats, dead lifts, bench press, pull ups. If you are just starting lifting you don't need a fancy routine. You will grow no matter what ( If you eat good and clean )
Do you have gym nearby?
As for diet I suggest checking out bodybuilding.com forums, check nutrition section. It has everything you need to know.
stren
who is the best ?
Mariusz FTW, I wonder why they chose to put Tool in the background, still you can hear Mariusz speak english again :D
Orbax
Heres where I am at right meow.
Im 185 lbs
Im trying to lose the gut, get a larger/wider lower chest, get serratus/obliques/abs going and grow the shoulder.
Hopefully as I slim down it will look more proportional, but I hate my tiny chest...hate it!!!
Floorfiller
your chest is looking just fine man...it's pretty well filled out and even across the board. i'd maybe do some pull overs though to widen the rib cage though...i need to do that too...
Orbax
I really need to. Ive been having some back pain and Its because my ribcage is so compressed right now. Deep breaths are hard and Im just starting to do hill climbing cardio again. The deep breaths are helping get some stretch in and relieve some pain, but I definitely need to pop it out more.
Ive only done pullovers 3x in my life though hehe. You like the dumbell or barbell or what
Floorfiller
quote:
Originally posted by Orbax
I really need to. Ive been having some back pain and Its because my ribcage is so compressed right now. Deep breaths are hard and Im just starting to do hill climbing cardio again. The deep breaths are helping get some stretch in and relieve some pain, but I definitely need to pop it out more.
Ive only done pullovers 3x in my life though hehe. You like the dumbell or barbell or what
i have a hard time doing them because of my stupid ass shoulder...it's always popping around and hurting.
but anyway...i would try the DB ones out...never tried doing it with a bar though...that might be a good idea.
CrazedOut
I need motivation. And I need to get my sleeping pattern back in check.
fmodena369
I'm trying to lose fat in my gut and strengthen my upper chest, I'm wondering what type of workout I should do and what sort of diet should i be on? What worked for everyone else?
bluE_Neon
Cross bench dumbbell pullovers are the exercises that I've been missing in my routine. I was not aware of this exercise until I read how Arnold trained. This is an imperative exercise if you want to achieve the massive & thick chest. Your rib cage is one powerful muscle because not only it can store a large amount of chest mass but also it maintains a symmetrical look of the massive chest & overall upper body appearance.
Orbax, dude, your chest is fine but your only lacking the rib cage expansion. If your looking to expand it quickly, work out on it twice a week with moderate heavy weight e.g. with a chest routine & a super-set with squatting. Proper squatting expands the rib cage as well. Try doing 5 sets in a pyramidical system. It will expand fast if you develop proper technique. :)
quote:
Originally posted by fmodena369
I'm trying to lose fat in my gut and strengthen my upper chest, I'm wondering what type of workout I should do and what sort of diet should i be on? What worked for everyone else?
Lose fat? Cardio everyday for 20-30 mins. Running with flexed abs throughout the entire time. Strengthening or genereally developing strength comes with the pyramidical system. For upper chest, always start off with incline bench with either 3, 4 or 5 sets. This is something you have to experiment because you need to find out how your body reacts to the routines and simply what feels best for you. If your wondering what a pyramidical system looks like here's an example for 3 sets - 10/8/6 where your last set is always the heaviest. For 4 sets it might be 10/8/8/6 or 10/8/6/6. Once again you have to experiment yourself to found what suits your body the most. Most likely you will start off with 3 sets because I believe that for higher sets you need to develop intesity and a sharper focus and that takes time. After the incline bench do hammer grip incline dumbbell press. This exerices attacks the upper minor chest area. Do the same pyramidical system as you did with the incline bench press. That should get your upper chest exhausted. Remember, work on the technique first. Start off from smaller weights so you can feel the resistance and develop proper coordination of the muscle :) Your diet should be always keeped simple. Rather your looking to add size, mass or strength, always eat every 2-3 hours. Try to eat at least 2 warm meals. Avoid sweets. Fresh is the key factor here.
For my upper chest I only use the incline bench press and I always do it as a first exercise. This way I have the most strength and stress the muscle to exhaustion. I do sometimes the hammer grip incline dumbbell press but I find that the old school dumbbell flye works the entire chest.
