Please Scroll Down to See Forums Below 
sensational said:
with 20' arms...nothng is embaressing...mine are only 18' right now...i've lost a lot of size since i stoppped going to the gym
Wulfgar - I need your help.
- Thread starter the_alcatraz
- Start date
with 20' arms...nothng is embaressing...mine are only 18' right now...i've lost a lot of size since i stoppped going to the gym
Yeah its not so noticeable in your avi but your shoulders are wide
Honestly, I think its a nifty "weak point" to have. The traps only ever need some mildly heavy shrug love with intensity... Not even a high volume per say
Plus like sensational mentioned... So many other exercises benefit them as well
Bump for bicep peaks
Honestly, I think its a nifty "weak point" to have. The traps only ever need some mildly heavy shrug love with intensity... Not even a high volume per say
Plus like sensational mentioned... So many other exercises benefit them as well
Bump for bicep peaks
Wulfgar said:
str8nubin said:Yeah its not so noticeable in your avi but your shoulders are wide
Honestly, I think its a nifty "weak point" to have. The traps only ever need some mildly heavy shrug love with intensity... Not even a high volume per say
Plus like sensational mentioned... So many other exercises benefit them as well
Bump for bicep peaks
My father used to say, if you got big shoulders and big traps, you're gonna look big regardless of what the rest of your body looks like...lol
H
hehateme000
Guest
the_alcatraz said:
Thats true bro, me and my friend have the exact same body type excpet hes done more prohormones than me. Everything with us is the same except the back of the tri's, and the traps. I also weigh 10-15 lbs more than him. But he looks WAY bigger than me. I hate my pussy genetics
hehateme000 said:
Dude, trust me - back off of the pro-hormones....trust me, you'll thank me later on.
Genetics is important...but as I've heard Tat say over and over, hard work is just as imp., if not more...I think it was Tat
H
hehateme000
Guest
the_alcatraz said:
I have bro, im tryin to do the real thing after researching a bunch and bein a member here on EF. They are a waste IMO as u can only build muscle in a month but how much can u actually build? 4 lbs? I guess its alright, but for what ur doin in ur body it aint worth it. Im pretty sure my friend will have to be on HRT soon hes already done about 8-10 cycles and only once has he taken something after. Ive done about 5. Im done though.
Ill continue to work hard bro, thx....i believe intensity is the most important when ur in the gym.
hehateme000 said:
keep workin at it...it's a slow process, but you'll get there
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, tren, suspension, prop...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
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, tren, suspension, prop...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
