Dutch bags. Any BBing questions you may have Ill answer in this thread ..

[xrsist]

great thread

 

[digimon7068]

i know the feeling. though lately i have contemplated giving it all up. keeps going through my mind.

actually, the last couple of years, i'm only using a doctor-prescribed hrt dose. . .nothing over the top. . .i'm too damn old and i have waaaayyyy too much to lose to be messing around with non-legit means and amounts. . .one of the (few) advantages of being over 40 is having legal access to hrt.

 

[Sub-Zero]

I'm not wulfgar but i can add a bit of knowledge.
i've been dl'ing and sq'ing pretty hardcore for about 5 yrs and my jeans waist size has never gone up.
been 32" since i was 20 or so.
but another thing to consider is the strain it places on your lower back...my lower back has steady hurt me over the years...nothing major but i sense something bad could happen.
lower back injury=done lifting for ever

depends on how bad or what type of injury.

i personally have gotten injuries in the lowback to where ill never (want) to deadlift or squat heavy again.

but ill still use them for athletic purposes, slow controlled form, higher reps in the future

 

[Wulfgar]

i gotta question??

are side delts that pop out all sick and awsome like, genetics/juice, or are people with side popping delts doing something im not (whether it be form/being able to concentrate on the side muscle/or a certain routine that just makes them pop out all sick like)

first off genetics play a huge role in the appearnace of shoulders. Some of the greatest physiques have always shown mind blowing shoulders. Guys like Levrone, Dillet, Strydom, Cutler etc. Most of these guys have a naturally very wide shoulder structure and this helps. But for the rest of the pack not blessed we need to most efficient effective ways to blow up the side delts inorder to really have some impressive shoulders.

As I dont know if you are interested in a possible site enahncement protocol using AAS Ill assume you are NOT. Instead Ill present some of the best exercise techniques for getting huge delts.

1: Side laterals: Problem with this side delt builder is that we are limited by the top range of motion due to the severe mechanical disadvantage. Try this : take a pair of DB's about 2 times heavier than usual. Hold the DB's to your sides, tense the delts, push them out as far as you can directly to the side. Do quick, short reps. Do everything you can to JUST lift with only side delt strength. These suckers BURN!!


2: Incline side laterals: In case you havent noticed I am big on creating a stretch in the musle to aid in fascial stretching and support network creation. These suckers are awesome for the side delts. Sit back on an incline bench about 75 degrees. grab the DB's and hold them to your sides. Pull the shoulders BACK and never slouch. Do your laterals like usual and vary the incline of the bench between 60-75 degrees for maximal stimulation of the side delts

3: Wide grip upright rows: Thisis a great heavy compound exercise for the side delts. Grab the bar at shoulder width or wider and just pull the arms up to about parallel to the ground. Go heavy and hard on these


Add 1 or 2 of those to your workout brother and soon enough your delts will seriously add some critical mass..

 

[Wulfgar]

well hallo, me again.

I am torn about whether to continue with deadlifts and squats or not.

On one hand, I really want to keep a narrow waist (vanity), and i heard deads and squats blow your waist up pretty noticeably.

On the other hand, I play a lot of sports (football, ultimate, softball, soccer) and also wrestle my friends a lot (gay).... and I don't want all my muscle to be functionally useless. I imagine it'd hurt my athletic performance a lot to throw on bulky muscle while losing core strength.

Other factors to consider:
I would like to add some more mass to my legs
I don't ever want to be more than 15lbs heavier than I am now
I'm lean enough to where an increased waist size would be quite noticeable

So should i deadlift and squat?
If yes: Is there a way to reduce the impact they have on waist size (if this is even an issue)? maybe somethign to do with technique and rep scheme?

If no: Should i drop one, or both? What should i replace them with?

THANKS!!

Honestly the best thing you should do is something called Elastic Equivalent training.
The basic premise of this style of training is to try to build as much fucntional muscle as possible.
I warn you though, it is a BRUTAL style of training to be used sparingly. Elite athletes are normally those guys that use this technique most often.


To use the squat and deadlift in this fashion you are going to create supersets of very very heavy low rep lifting with explosive high intensity exercises that mimick the same movement pattern.


Deadlift/ Power snatch superset: Dont be concerned with deadlifts making your waist wider. they wont, that would involve your actual pelvic girdle widening, which it wont do. Power snatches are an exceptional explosive exercise. If you dont know how to do them then do power cleans or soemthing more basic.

Deadlifts 3-4 warm ups 5-7 reps: 5 sets 1-3 reps with MAX load(your goal is MAX STRENGTH production through nueral drive)

ss/
Power snatch 3-4 warm ups 5 reps: 5 sets 10 reps with 25-50% bodyweight(if you weigh 200 lbs use 50-100 lbs on these) Be as EXPLOSIVE as possible. your goal is maximal SPEED production





Squats/ High Box Jump superset


Squats 3-4 warm ups 5-7 reps : 5 sets 1-3 reps with max load

ss/
High box jumps 3-4 warm ups of skips, bounding and plyo's: 5 sets 10 Box jumps(try to find a box (or bench or table or countertop or whatever)as high as possible)



give these worksouts a try and get back to me brutha! Good luck and train safe and hard!

 

[GUARDIAN]

do u use behind the neck presses?

first off genetics play a huge role in the appearnace of shoulders. Some of the greatest physiques have always shown mind blowing shoulders. Guys like Levrone, Dillet, Strydom, Cutler etc. Most of these guys have a naturally very wide shoulder structure and this helps. But for the rest of the pack not blessed we need to most efficient effective ways to blow up the side delts inorder to really have some impressive shoulders.

As I dont know if you are interested in a possible site enahncement protocol using AAS Ill assume you are NOT. Instead Ill present some of the best exercise techniques for getting huge delts.

1: Side laterals: Problem with this side delt builder is that we are limited by the top range of motion due to the severe mechanical disadvantage. Try this : take a pair of DB's about 2 times heavier than usual. Hold the DB's to your sides, tense the delts, push them out as far as you can directly to the side. Do quick, short reps. Do everything you can to JUST lift with only side delt strength. These suckers BURN!!


2: Incline side laterals: In case you havent noticed I am big on creating a stretch in the musle to aid in fascial stretching and support network creation. These suckers are awesome for the side delts. Sit back on an incline bench about 75 degrees. grab the DB's and hold them to your sides. Pull the shoulders BACK and never slouch. Do your laterals like usual and vary the incline of the bench between 60-75 degrees for maximal stimulation of the side delts

3: Wide grip upright rows: Thisis a great heavy compound exercise for the side delts. Grab the bar at shoulder width or wider and just pull the arms up to about parallel to the ground. Go heavy and hard on these


Add 1 or 2 of those to your workout brother and soon enough your delts will seriously add some critical mass..

 

[Wulfgar]

my arms are gettin' too big. . .what should i do??

http://www.elitefitness.com/forum/8045809-post5.html

 

[Wulfgar]

do u use behind the neck presses?

I personally do, but very light
I just dont have the flexibility anymore to get my arms back there without compensation by arching the crap out of my back


they are a red flag exercise in my book and i dont recommend them very often

 

[GUARDIAN]

I personally do, but very light
I just dont have the flexibility anymore to get my arms back there without compensation by arching the crap out of my back


they are a red flag exercise in my book and i dont recommend them very often

i have been supersetting my standing military presses with them. this way i cant use much weight. i am careful with them as well. i found my side delts exploded when i incorporated these.

 

[Wulfgar]

i have been supersetting my standing military presses with them. this way i cant use much weight. i am careful with them as well. i found my side delts exploded when i incorporated these.

no they are def a powerful side delt builder


but from a biomechanical standpoint. they can be dangerous if done too agressively