how can one isolate the REAR shoulder delts??? and i mean completely ISOLATE it…i keep hitting my upper back, and the angle (neck to shoulders) just looks nassssty. How do i straighten them up??? the rear delts are very important to me. thanx
Bent laterals. Bend over with db’s in your hands, bend your elbows slightly, and bring them upwards while flaring your elbows out.
trunkszero157:
Chest:
Bench press (incline, flat, decline) and dips are best.
Abs:
Weighted crunches, incline crunches, leg raises.
Romie: You know the ratio of carbs-proteins-fats for a beginning athlete? No… I’m not talking about LOADING up on protein to become fucking arnold. But, decent amount so I will actually have kidneys later on in life.
whats the difference between Weighted crunches, incline crunches, Bench press (incline, flat, decline) and what exactly is a dip
I know this is generally a weightlifting thread, but I have a question about working out/ect.
I am 17, 5’11 and about 200 lbs. I want to lose a lot of weight ( fat lol). Can anyone please tell me some hints/best exercise/food tips/ect? Thank you.
weighted crunch: you have either a plate or a dumbbell on you as you perform the excercise.
incline/decline/flat: that’s just the position of the bench. incline bench presses are IMO, the best for pec development. most people are predisposed to gain more on their lower pecs as opposed to the upper giving the chest area a saggy look. and that equals :shake:. if you’re a beginner, i would advise you to stick to incline presses and leave the flats and declines out. if you wanna do a “flat” excercise, do flyes.
dips: what it looks like is pretty much you in between 2 bars with you propped up on them. the excercise is performed by lowering yourself and then pushing up. if you lean slightly forward and keep your chin tucked, you will isolate your lower pecs. if you keep straight up, the focus will be on your triceps.
:rock:
40/40/20.
I do 50/40/10 and I still have kidneys.
Cheezy Rice:
There are many pages on this throughout the thead. Check the first page.
Is there anyway to grow taller? naturally (exercises / stretches) or unnaturally (meds / Supplements)?
unnaturally - growth hormone(HGH) and IGF-1
Growth hormone is both expensive and illegal. And there is no respectable doctor anywhere that would prescribe it unless you had a serious endocrine problem.
hellow weight and nutrition gurus:) I skimmed through a few of the pages and had no luck… so Some q’s…
For bulky arms the general rule is lot’s of weight and few reps?
Is there a muscle right underneath the bicep?
If yes how would I isolate and work just that muscle?
One final thing I was once recently huge and loss some weight… Now bleh I have some flabby skin around the mid section…To rid myself of this flab, do I need lot’s of walking or something…
thx in advance
Naw, it’s fairly easy to get a hold of legally thru 3rd party doctors. I’ve been getting it for years without a problem. It’s the “top notch” stuff that’s a pain in the ass to get.
arms don’t really follow that same rule. every now and then, yeah, strength training them is good. strength training = heavier weight, less reps. for the most part, however, arms (especially the biceps) respond better to a moderate weights + a rep range of 8-12. you can go a little heavier with the triceps though.
i’m not really sure what you mean by “right underneath the bicep.” if it’s what i’m thinking, then that’s the tricep you’re talking about. there are tons of excerises you can do to buff the tris up.
for tricep mass building:
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close grip bench presses - performed on a flat bench. have your hands roughly 10 cm apart. when you press, have the bar touch the area close to your solar plexus and not your pecs.
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dips - i personally find bars that are a little narrower to isolate the tris more. try to not have your elbows flare out too much. you can add weights to this (which is what i do) or find a Hammer Strength Seated Dip or prop yourself in between 2 benches placing your feet on one and lifting yourself on the other. kinda like a reversed push up :lol:.
for mass building, free weights have no substitute. also, reason i put the above 2 excercises as the best for mass building is because they’re compound lifts. a compound lift = an excercise which forces your body to use more than one muscle. most presses are compound lifts. squats are a compound lift.
once you’ve gotten those down, you can isolate :wgrin:.
typically, you’ll want to have a compound lift and an isolation one in your routines. maybe 2. as long as they’re there :lol:.
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pressdowns - can be done with a variety of handles. you can also use a rope. you can also do a reverse grip pressdown to isolate the rear head of the tricep. now since this is an isolation excercise, form is even more important.
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tricep extensions - can be done with one arm, 2 arms using 2 dumbbells, 2 arms using one heavy dumbbell or a cambered bar (aka, the EZ bar). you can either be seated upright, standing, or lying down when performing these.
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kickbacks - the motion is similar to extensions, but you’re bent forward. lighter weights are usually used for this.
if i left anything out, my bad :lol:.
k. so remember that with isolation lifts, form/technique is super important. the purpose of those excercises is not to bulk you up. that’s what the mass builders are for. so don’t slam on super heavy weights on an isolation lift and jerk the weights 'cuz you can’t do the excercise properly. you’ll only make yourself look like an idiot.
now regarding the flab, diet and cardio are your best friends :lol:.
:rock:
Why is it that some people forearms are so…veiny? If thats an actual word lol. What causes that?
masturbation
thanks kal:)
Low bodyfat makes veins show. Not only in arms, but if you have enough muscle anywere, your veins will show.
I will say this much, if you see some real vascularity in the forearms or neck on a person who’s not old as hell, you probly do not wanna pick a fight with em.
About how much protein a person’s body can take in at one time…the popular belief is between 30 and 40 grams…but I’ve heard that’s not true from a few people…saying shit get’s digested regardless…and ur body can actually use closer to 50 and 60 grams at a time…specially right after a workout…
As for kickbacks for triceps…I’ve found that if u turn ur wrists and make ur palms face the ceiling u get a much better and more full contraction…
And for chest I do flat db presses,incline, decline on a hammer strength machine, alternate weekly between flat and incline flies, and decline flies with cables… right now I work out with 75’s on flat and 65’s on incline…if I did incline first I might be able to do 70’s. And I feel you on people’s bodies being predisposed to get bigger at the bottom…so I try to get in 6 sets of incline on different machines when I have the time…
whats a good work out to lose weight for a beginner im 5’9 210 i wanna lose weight fucccccck