*Official Fitness Thread*

[DUDOCIUS]

If You Guys Are Going For Mass, Remember Your Shoulder Dictates The Size Of Your Arm... If You Neglect Your Shoulders Your Arm Will Pretty Much Stay The Same... What Makes Your Arm Look Big Is The Tricep Which Is The Biggest Muscle In Your Arms... So Big Triceps = Big Arms... Hammer Curls Help Your Outside Bicep As Well As Your Forearms... When Doing Military Presses Never Go Under Your Ears.. Creates Too Much Strain On The Shoulders... Erase Flat Bench From Your Workout, Unless You Are Doing Reverse Bench Press, It Pretty Much Is An Ego Exercise Decline And Incline Work Twice As Good.

 

[FlyinFINN]

I personally am going for endurance/strength do not follow my routine if you want to be huge.

 

[DUDOCIUS]

now that my foot is better, i will be posting before pics.. as of right now i am weighing around 168lbs, size 32 pants, 42" chest, 16.5" arms, 13" forearms... my plans are to drop to 145lbs, lower my chest to 40", bring my arms up to 17" ....

 

[Tonymac]

Erase Flat Bench From Your Workout, Unless You Are Doing Reverse Bench Press, It Pretty Much Is An Ego Exercise Decline And Incline Work Twice As Good.

Really? I already do inclines but i never do declines b/c my gym doesnt have a suitable bench for it. Hmm, maybe its time to get creative. I was already planning on changing the order to focus more on the incline since my lower chest is significantly larger than my upper chest.

 

[mandy240sx]

^i heard that from a good ab workout it will bring out the lower chest.

 

[NissanGuyB14]

IMO if u have problems gaining weight use a supplment, other wise id stay away from it. but thats just me

 

[ZackHughes]

tonymac what gym do you go to?

 

[DUDOCIUS]

Really? I already do inclines but i never do declines b/c my gym doesnt have a suitable bench for it. Hmm, maybe its time to get creative. I was already planning on changing the order to focus more on the incline since my lower chest is significantly larger than my upper chest.

When i used to workout with Mr.Florida(RIP Ace).. the guy was against flat bench.. he used to say "thats just an exercise for man to claim hot much weight they do".. flat bench is good when you use dumbells, and you can also use the ez curl bar to do close grip press... if there is an ab bench use it to do the decline... just use dumbells instead... also integrate concentration curls, to get the max out of the oxygen in your muscles... use light weights like 10lbs or 5lbs but you have to flex through the whole exercise when compressing and extending... this will give you what Arnold calls in pumping Irom the pump, which he says it feel better than cumming.. WEIRD guy... if you do the concentration exercise right, you shoulnt be able to move much of your arms... also use the piramid routine once a week for each body part... ex:
triceps: cable pull downs... start by setting the weight as much as you can do, do 5 reps, jump down to 5 or 10 lbs less do anothe 5, do this until until you reach 20 reps, dropping weight after 5 reps... you can do this with all body parts... it will give you muscle endurance, and blood circulation.

 

[z4k]

When i used to workout with Mr.Florida(RIP Ace).. the guy was against flat bench.. he used to say "thats just an exercise for man to claim hot much weight they do".. flat bench is good when you use dumbells, and you can also use the ez curl bar to do close grip press... if there is an ab bench use it to do the decline... just use dumbells instead... also integrate concentration curls, to get the max out of the oxygen in your muscles... use light weights like 10lbs or 5lbs but you have to flex through the whole exercise when compressing and extending... this will give you what Arnold calls in pumping Irom the pump, which he says it feel better than cumming.. WEIRD guy... if you do the concentration exercise right, you shoulnt be able to move much of your arms... also use the piramid routine once a week for each body part... ex:
triceps: cable pull downs... start by setting the weight as much as you can do, do 5 reps, jump down to 5 or 10 lbs less do anothe 5, do this until until you reach 20 reps, dropping weight after 5 reps... you can do this with all body parts... it will give you muscle endurance, and blood circulation.

I always thought Pyramids was the other way. Add 5 LBS and drop 2 Reps. LOL

 

[DUDOCIUS]

I always thought Pyramids was the other way. Add 5 LBS and drop 2 Reps. LOL

i have seen people do it that way, i dont know why... but if you are fresh you want to start with the heavier weight and make your way to the lightest weight... and never cheat... i used to see people swinging the weight using the momentum .. damn cheaters.. lol

 

[z4k]

i have seen people do it that way, i dont know why... but if you are fresh you want to start with the heavier weight and make your way to the lightest weight... and never cheat... i used to see people swinging the weight using the momentum .. damn cheaters.. lol

I tried it tonight. Shoulders feel great!


This is when I started: March

This was moments ago:

 

[FlyinFINN]

^^Looks to me like Progress!

 

[nathalie]

I've been following this thread.

Good stuff, I suggest more pictures of muscled up boys ^_^

 

[cookie cutter]

If yall want come to RSS Hollywood and i'll kill you for free(work you out to death).....i may look small but i will hump(hike) 10miles full gear in the heat like nuttin....gotta love the Marines...

 

[Sketchy564]

If You Guys Are Going For Mass, Remember Your Shoulder Dictates The Size Of Your Arm... If You Neglect Your Shoulders Your Arm Will Pretty Much Stay The Same... What Makes Your Arm Look Big Is The Tricep Which Is The Biggest Muscle In Your Arms... So Big Triceps = Big Arms... Hammer Curls Help Your Outside Bicep As Well As Your Forearms... When Doing Military Presses Never Go Under Your Ears.. Creates Too Much Strain On The Shoulders... Erase Flat Bench From Your Workout, Unless You Are Doing Reverse Bench Press, It Pretty Much Is An Ego Exercise Decline And Incline Work Twice As Good.

yeah, i really need to do my triceps, but i dont really know much that works them out

when i try things like tricep extensions, i end up hurting my neck for some reason unless i do weight so little that i dont feel any burn

what are good at home (my dads got dumbells, a bench that can also incline but spotter isnt avaliable, and the lat pull thing) exercises i can do for my triceps?

why do you say to erase flat bench from your workout?
i dont have either lower chest or upper chest (pics on page 3)

 

[FlyinFINN]

Lay on your back. Put weights behind your head. Now grab the weights and lift from the ground behind your head, to over your head and above your face, then back down and repeat. Triceps right there.

 

[z4k]

Lay on your back. Put weights behind your head. Now grab the weights and lift from the ground behind your head, to over your head and above your face, then back down and repeat. Triceps right there.

Skull Crushers?

 

[Tonymac]

tonymac what gym do you go to?

I go to planet fitness off powerline just east of i95. I might switch soon b/c its too small and get ridiculously crowded at times.

flat bench is good when you use dumbells, and you can also use the ez curl bar to do close grip press... if there is an ab bench use it to do the decline... just use dumbells instead..

That's what I was thinking about. I'll give it a shot and see how I do. Either way, i was already planning on taking a break from the flat bench to focus on the upper portions of my chest. Most of the muscle I've gained there is on the lower regions and to the sides so I'm obviously not doing something right.

 

[FlyinFINN]

Skull Crushers?

Or do it standing up if your scared. Either way when you do it, don't put it over your head. It should be on the sides of your head...

 

[DUDOCIUS]

if you are at home... do lot of dips

as you get comfortable add weight to your lap..

Tricep Extension:

start with light weight, it can really put a grind on your shoulders.

KickBacks:

Tricep Press

Another good general exercise is pushups.. decline, incline, and flat.. always do sets by interchanging your hand possitions, like wide push ups, shoulder wide push ups and finally hands together pushups.. push ups is maybe the most eficient exercise... if you are doing chest at the gym, once you are done with a set of presses, and some dude jumps on your machine, try doing a set of 5 push ups to keep your blood flowing through your muscles... Also try to keep work out at around 45min - 1hr... your body reaches the peak of testosterone levels around that time.