Where is your weakness?

[SSM99]

270 for 8 would put you in the 330 range for max. Try doing some rack lock outs with about 365 or so. Holding that weight in your hands will kill your forearms. Even if you dont do the lock outs try doing some lower rep ranges at the end to handle more weight and stress the arms more. Also do heavy rows and pull ups. Overhand or hook grip dead lifts will put alot of stress on your forearms as well.

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Cheers i might try some lock outs, i row on a plate hammer strength machine with about 350-380 and weighted pull ups max is 90 x 5 reps ( i weigh 207) so my grip strength isn't that bad, it's mass wise. I was doing a five day split up until a month ago i decided to amp up my program as follows:

Monday: Chest, shoulders and tri's
Tuesday: back, bi's and forearms
Wednesday: legs

Then i start again with 1 rest day on Sunday. So hopefully with this i can beef them up to match the rest of my body haha.

 

[joeblow12345]

Cheers i might try some lock outs, i row on a plate hammer strength machine with about 350-380 and weighted pull ups max is 90 x 5 reps ( i weigh 207) so my grip strength isn't that bad, it's mass wise. I was doing a five day split up until a month ago i decided to amp up my program as follows:

Monday: Chest, shoulders and tri's
Tuesday: back, bi's and forearms
Wednesday: legs

Then i start again with 1 rest day on Sunday. So hopefully with this i can beef them up to match the rest of my body haha.

You should definitely notice some additional size. Some people have muscle groups that grow slower so it just takes extra work. I have seen guys with tiny calves work them like crazy and they barely grow. Myself on the other hand I barely work calves and they stay big just.like forearms, but if I miss one bicep day I feel like they shrink. Just keep at it and in time they will grow.

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[SSM99]

Yeah i know what you mean alot of guys at my gym have tiny calves even though they hammer them.

Hopefully my forearms aren't like that (but the way it's looking they are), I'm just going absolutely smash them and make them my focal point for awhile.

Thanks for your help Joe.

 

[C0LUMB0]

rear delts...

 

[SSM99]

rear delts...

Yeah definitely the hardest part of the shoulder to grow! I find 6 heavy row sets and reverse fly's on my back day do the trick for me.

 

[die faster]

lower back. my deadlifts have never been impressive. more spine related than muscle though

 

[joeblow12345]

lower back. my deadlifts have never been impressive. more spine related than muscle though

Find a reverse hyper at a good gym and use it. It is the best lower back machine ever made hands down. It does rehab, prehab, and builds the lower back.

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[SSM99]

lower back. my deadlifts have never been impressive. more spine related than muscle though

Your spine holds you back how? Pain?

If so be careful a mate of mine was doing deadlifts and it was wrecking his back for days and he wasn't able to progress in his lifts....

Turns out he has one leg longer than the other and his spine is slightly curved to one side because of it and doing deads was putting more pressure on one side of his back and causing damage! After chiro work and a chock in his shoe to level him up he is slowly gettin there. Not saying this is your case, just saying you need to look after your spine and get that checked.

 

[die faster]

Find a reverse hyper at a good gym and use it. It is the best lower back machine ever made hands down. It does rehab, prehab, and builds the lower back.

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thanks man, my gym has one of these but ive never tried it. how would you recommend i use it, after squats? or as a warmup before? i dont deadlift right now.

 

[die faster]

Your spine holds you back how? Pain?

If so be careful a mate of mine was doing deadlifts and it was wrecking his back for days and he wasn't able to progress in his lifts....

Turns out he has one leg longer than the other and his spine is slightly curved to one side because of it and doing deads was putting more pressure on one side of his back and causing damage! After chiro work and a chock in his shoe to level him up he is slowly gettin there. Not saying this is your case, just saying you need to look after your spine and get that checked.

thanks for the advice, ill ask my chiropractor if he notices anything about my legs being off balance when i go in a couple weeks.

i take it easy with deadlifts, its either the pain that holds me back but also when i dont have pain, i keep it light because i dont wanna tweak my back the wrong way and cause the pain to come back which happens quite often.