Wulfgar - I need your help.

[WhistleBritches]

Rawr

ok I LOLED

 

[the_alcatraz]

Biceps peak: The trick here to creating a illusionary bicep peak if you have a more "football" shaped bicep lies in developing a monsterous brachialis. The brachialis, when properly developed can literally "push" the bicep upward. Basically we need exercises that flex the arm but put the bicep brachii in a biomechanically weak postion.
Hammer curls(use a variety or postions, incline, concentration postion, on a preacher bench etc)
Reverse curls(keep a higher rep range because of the angle, 10-12 reps)
development of forearms leads to a better looking peak?
90 degree preacher curls

then there are site injection protocols utilizing certain pro-inflammatory anabolic drugs like PGF, tren, suspension, prop...etc we can go into those protocols too if u want to
too scared to do that...how safe is it?
Tear drops (on quads)
I am a big beleiver in working the VMO directly

try sissy squats, they work wonders( 2 leg and 1 leg version)
no weights with sissy squats?
leg extensions with the toes pointed outward: I may catch flak for this but i dont give a shit. they work, IMHO best when performed 1 leg at a time.

1 and 1/4 squats: these are particularly grueling. Do a full squat below parallel, then come up only to parallel, go back into the hole and then blast all the way up. That counts as 1 rep. Go ahead and use this technique on hacks and leg presses too.

Hams
Hams are really best hit by doing them first in your workout. Keep your reps low and utilize supersets that give both a stretch and a contraction such as SLD's/ leg curls. Also add walking lunges to your leg workouts at least once a week. take long deep steps.

Inner Calves: the gastroc responds best to lots of fascial stretching. make sure to stretch and contract the calves hard and often. also get deep tissue massage on them. I am a big believer in donkey calf raises too since they really put the gastroc into a deep stretch position and allow for a strong contraction.

Lower Abs: Diet, diet and more diet. Being a bodybuilder for so long I admit that the abs are directly related to BF percentage. that being said if u want to thicken up the low abs nothing beats hanging leg raises from a pullup bar.
Can you overtrain ur abs?
Inner Chest: The inner chest can be thickened up by a few choice exercises that primarily target the upper chest.

Smith machine bench to the neck: go light, go deep, pause at the bottom for a second and using purely inner and upper chest squeeze the bar back up.

Dumbell pullovers: pause at the top and squeeze hard. try to use more of a down and back motion rather than a back and forth motion or else you will feel your lats more than anything.

Low pull cable crossovers: set the pullys low and bring the cables up and together to about upper chest height squeezing hard at the top.




Lower lats:

the best exercises for the low lats involve generally trying to work the low back and thorocolumbar areas most effectively with a close grip
Heavy T-bar rows are #1 IMHO(done ronnie coleman style)

Close grip pullups/pulldowns are second

Heavy underhand grip barbell rows @ a 70 degree angle are good too but be wary of your flexibility.

1 arm rows are excellent too.



Traps

If you dont do them already each trap workout should involve heavy upright rows and behind the back shrugs.

both exercises are excellent for trap development. I personally like to superset heavy high rep shrugs with low rep upright rows to really get a wicked trap pump.



if you got any questions or need anything clarified let me know brother

Thanx Wulfgar. Questions in RED above, when you have time

 

[hehateme000]

I can answer ur first and 4th question.

1) Reverse curls help with ur forearms and also ur lower biceps ALOT. This will help ur peak, i guess but i know they do work the lower bicep so i guess that makes the peak look bigger, or makes the peak appear.

4) Have ur abs ever been sore? If so, it must have been after a INTENSE ab workout. Your abs flex with almost everything you do (cough, sitting and standing up, etc.) This is the reason abs never really get overtrained. And this is also the case with calves, since they are used every time u wealk. So its rare to see people with BIG calves.

Hope that helps bro.

 

[GUARDIAN]

I need to focus on my weak points:

Biceps peak Genetics

Tear drops (on quads) Front Squats with shoulder width stance and toes pointed out. Just about any compound leg movement with toes pointed out will do the trick though front squats hit the quads harder and less on hams/glutes than regular squats.

Hams Weighted hypers and stiff legged deadlifts.

Inner Calves toes pointed out and heels turned in on calf exercises. though if u hammer on seated calf raises your soleus will help some as well.

Lower Abs

Inner Chest bring in your grip or switch to DB's

Lower lats underhand close grip pulldowns

Traps behind the back shrugs

What do you recommend?

^^^^^

 

[the_alcatraz]

^^good bro material

 

[NEO1]

Traps.... what are you BB shrugging?

 

[the_alcatraz]

I can answer ur first and 4th question.

1) Reverse curls help with ur forearms and also ur lower biceps ALOT. This will help ur peak, i guess but i know they do work the lower bicep so i guess that makes the peak look bigger, or makes the peak appear.

4) Have ur abs ever been sore? If so, it must have been after a INTENSE ab workout. Your abs flex with almost everything you do (cough, sitting and standing up, etc.) This is the reason abs never really get overtrained. And this is also the case with calves, since they are used every time u wealk. So its rare to see people with BIG calves.

Hope that helps bro.

Thnx bro....k to you

 

[-Ariel-]

Biceps peak: The trick here to creating a illusionary bicep peak if you have a more "football" shaped bicep lies in developing a monsterous brachialis. The brachialis, when properly developed can literally "push" the bicep upward. Basically we need exercises that flex the arm but put the bicep brachii in a biomechanically weak postion.
Hammer curls(use a variety or postions, incline, concentration postion, on a preacher bench etc)
Reverse curls(keep a higher rep range because of the angle, 10-12 reps)

90 degree preacher curls

then there are site injection protocols utilizing certain pro-inflammatory anabolic drugs like PGF, trenbolone, suspension, testosterone propionate...etc we can go into those protocols too if u want to

Tear drops (on quads)
I am a big beleiver in working the VMO directly

try sissy squats, they work wonders( 2 leg and 1 leg version)

leg extensions with the toes pointed outward: I may catch flak for this but i dont give a shit. they work, IMHO best when performed 1 leg at a time.

1 and 1/4 squats: these are particularly grueling. Do a full squat below parallel, then come up only to parallel, go back into the hole and then blast all the way up. That counts as 1 rep. Go ahead and use this technique on hacks and leg presses too.

Hams
Hams are really best hit by doing them first in your workout. Keep your reps low and utilize supersets that give both a stretch and a contraction such as SLD's/ leg curls. Also add walking lunges to your leg workouts at least once a week. take long deep steps.

Inner Calves: the gastroc responds best to lots of fascial stretching. make sure to stretch and contract the calves hard and often. also get deep tissue massage on them. I am a big believer in donkey calf raises too since they really put the gastroc into a deep stretch position and allow for a strong contraction.

Lower Abs: Diet, diet and more diet. Being a bodybuilder for so long I admit that the abs are directly related to BF percentage. that being said if u want to thicken up the low abs nothing beats hanging leg raises from a pullup bar.

Inner Chest: The inner chest can be thickened up by a few choice exercises that primarily target the upper chest.

Smith machine bench to the neck: go light, go deep, pause at the bottom for a second and using purely inner and upper chest squeeze the bar back up.

Dumbell pullovers: pause at the top and squeeze hard. try to use more of a down and back motion rather than a back and forth motion or else you will feel your lats more than anything.

Low pull cable crossovers: set the pullys low and bring the cables up and together to about upper chest height squeezing hard at the top.




Lower lats:

the best exercises for the low lats involve generally trying to work the low back and thorocolumbar areas most effectively with a close grip
Heavy T-bar rows are #1 IMHO(done ronnie coleman style)

Close grip pullups/pulldowns are second

Heavy underhand grip barbell rows @ a 70 degree angle are good too but be wary of your flexibility.

1 arm rows are excellent too.



Traps

If you dont do them already each trap workout should involve heavy upright rows and behind the back shrugs.

both exercises are excellent for trap development. I personally like to superset heavy high rep shrugs with low rep upright rows to really get a wicked trap pump.



if you got any questions or need anything clarified let me know brother

i'm not a body builder but an athlete, but that I have to give it up to wulfgar, that post is just studly

 

[Trendsetter21]

What has actually helped my muscle grow in the past 3 months (which I seemed to hit a plateau for almost 6 months prior) was going back and doing light weight but very controlled slow movements. After doing biceps they have a very nice peak (still good without being pumped) but it seems this type of workout has broken through my plateau. Really try to control the weight without any cheating and squeeze at peak contraction for 3-5 seconds. I mostly was doing powerlifting routines for the last year so switching up to this for the last 3 months has really helped me. I plan on switching every six months from this type of workout back to my powerlifting. Maybe it'll work for you to. I've especially noticed it with calves and traps, instead of trying to shrug 315lbs I've been using 145lbs and only 45lb dumbells. Also the upstairs gym has rubber plates with handle holes on them and they have been amazing for shrugs, I don't go straight up with my shrugs its more like elbows bent like you have your hands on your hips and keep them like that and only use your traps to shrug it. Its been working very well for me.

 

[Wulfgar]

Thanx Wulfgar. Questions in RED above, when you have time

No problem bro


1: You are confusing the brachialis with the brachoradialis. The former runs underneath the bicep brachii crossing the elbow. The latter is a forearm muscle used primarily in wrist extension and gripping.

2: Spot injection protocols, when used appropriately can be very safe and effective. think of it as a very anabolic form of localized fascia stretching.

3: Sissy squats are great done with or without weight depending on your stretngth, sets, reps, and fatigue levels. i personally usually hold a dumbell in my off hand or hold a 45 lb plate across my chest.

4: Its tough to overtrain the abs. there are so many muscles around the abdominal wall you can use to compensate generally when the abs are fried other muscles will help them out.