Strength Weight Training: Anything and Everything II

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ioppolo said:
I've barely gone up weight wise with biceps but they are noticeably bigger. Just my 2 cents worth.
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+1

My program has biceps at the end of one of my workouts. I was considering today that with the weights of all the previous exercises on that day going up, perhaps I am just constantly additionally fatigued as I get to biceps. That concept doesn't translate to other muscles for me though so I think the weight just increases slowly.
 

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rocker_oz33 said:
The biceps are such a small muscle and we dont really use them all the much in everyday life.so doing them last on your workouts is prob not the best thing if you want big arms but getting stonger/bigger all over is key to getting big arms.
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I am experiencing the growth I want in my biceps and personally think that any isolation movements belong at the end of the workout, with the main compound movements the real key during the workout. Each to their own though of course, but just for info my point was in regard to muscle growth in biceps without a weight increase, not a lack of bicep growth.
 
mcuzzy said:
concentrate more on deadlift, barbell row and pullup strength. you can just do bicep curls as an extra at the end of the workout, don't worry about strength just form and contraction
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I didn't see your post before my previous reply but I am from the same school of thought.
 
Smashed a 200 kilogram deadlift for 8 reps on machine deadlift tonight, started my first bulk on monday and feeling good

Went hard on deads tonight
Warmed up with two sets of 40 and 80 kilograms respecitviely

Then hit 8 reps on 160 with ease
8 at 180 (190 previous pb)
8 at 200 - fuark yes
8 at 160
8 at 120
8 at 80
8 at 40

Killed it on deads tonight so much so I had to do underhand pullups rather than wide grip overhand, felt reaaaal good
 
The_Answer3 said:
Have screwed hips, screwed ankles. Makes deads and squats a nightmare. Have seen your vid.

Not sure on the best way to treat it. Ankles are glass and pulled forward (by calf tightness), hips are rotated and elevated one one side....knocked kneed and feet point out also
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shit you're a mess...

get your hips sorted via a chiro (hopefully a good one) and then you can start correcting the muscle/joint imbalances
 
I already PMed cptkirk with this but wondering if any of you other weights gurus can help me out -
First up - I'm female, and I'm not sure if you guys can help me out with this but if you can I'd appreciate it. I'm happy with my figure, I just want to tone/build muscle on my arms, legs and maybe abs. I know you can't spot lose weight, but can you 'spot tone' - for lack of a better phrase? I.e. not make a difference in any other body parts but the ones you do strength training on? I'm fairly certain you can, but just interested to what degree, and how that will affect the rest of your body.
My main issue is and I know this is going to sound vain, I don't want to give up my the 'curves' I already have. When I say curves in this sense, I actually just mean chest and not euphemistically for carring extra weight.
I guess what I'm trying to ask is - can I do arm and leg and all that without worrying about my chest disappearing or changing? (Don't really want to work the muscles under them either)
Diet: Balanced, low sugar and protein though.
 
vonn said:
I already PMed cptkirk with this but wondering if any of you other weights gurus can help me out -
First up - I'm female, and I'm not sure if you guys can help me out with this but if you can I'd appreciate it. I'm happy with my figure, I just want to tone/build muscle on my arms, legs and maybe abs. I know you can't spot lose weight, but can you 'spot tone' - for lack of a better phrase? I.e. not make a difference in any other body parts but the ones you do strength training on? I'm fairly certain you can, but just interested to what degree, and how that will affect the rest of your body.
My main issue is and I know this is going to sound vain, I don't want to give up my the 'curves' I already have. When I say curves in this sense, I actually just mean chest and not euphemistically for carring extra weight.
I guess what I'm trying to ask is - can I do arm and leg and all that without worrying about my chest disappearing or changing? (Don't really want to work the muscles under them either)
Diet: Balanced, low sugar and protein though.
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cptkirk will know best he knows hes stuff.My take you should be fine working arms not very big muscle groups curls pull ups dips etc.With legs since they are bigger muscle group they burn more cals depending on how hard you hit them you will need to eat more food on that day.With abs once a week weighted abs is a good workout russain twists and jackknifes and weighted sit ups use weights or medicine ball with twists/jacknifes.Again kirky or someone else might be more help good luck with your goals.
 
If you want highly visable abs, you'll have to burn fat. You don't get a choice where that comes from, and for women, their breasts aren't usually the last place. However, if you just wish to increase Ab size, you could comfortable target them without getting too much weight loss.
 

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The_Answer3 said:
If you want highly visable abs, you'll have to burn fat. You don't get a choice where that comes from, and for women, their breasts aren't usually the last place. However, if you just wish to increase Ab size, you could comfortable target them without getting too much weight loss.
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Is this just for abs though? Would I have the same problem of burning fat if I did arm exercises?

rocker_oz33 said:
cptkirk will know best he knows hes stuff.My take you should be fine working arms not very big muscle groups curls pull ups dips etc.With legs since they are bigger muscle group they burn more cals depending on how hard you hit them you will need to eat more food on that day.With abs once a week weighted abs is a good workout russain twists and jackknifes and weighted sit ups use weights or medicine ball with twists/jacknifes.Again kirky or someone else might be more help good luck with your goals.
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Thank you
 
don't think too much about this it's mostly diet related not training related...if you want legs, arms and abs then train them 2 - 3 week (abs are diet) with a mix of rep ranges for moderate to high total volume and the rest 1 per week with low to moderate rep ranges for low to moderate high volume
 
evo said:
just do barbell squats, military press, chin ups and your choice of ab exercises. It will be many years before you have to worry about any body part getting "too big".
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I was worried about my chest becoming smaller but thanks anyway!
& Thanks cptkirk!
 
Your chest will grow with chest exercises, the pectorial muscles will push your breasts out further.
 
vonn said:
Is this just for abs though? Would I have the same problem of burning fat if I did arm exercises?
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Smaller muscle groups shouldn't burn too many calories....but if you're not on a massive cutting diet, your trining would have to be pretty significant to really start waring down on your 'assets'.
 
Thank you for the help guys! What about regarding my diet - does that change much?

I guess I freaked out a little when I saw how much smaller a lot of the girls became in before/after shots, although that said - they were fairly large to begin with so I guess being slim already I don't have to worry about them disappearing as much as people who did intense amounts of cardio.
I will talk to my PT about this as well and hopefully put together something that will let me maintain what I am now - just a little toner and stronger.
Any exercises that you guys absolutely recommend?
 
vonn said:
I will talk to my PT about this as well and hopefully put together something that will let me maintain what I am now - just a little toner and stronger.
Any exercises that you guys absolutely recommend?
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What exactly is 'toning'? - It's such a nothing word. Surely it just means losing a bit of weight and/or muscles becoming a bit more visible.

In terms of your diet - tell us what you eat and then we can tell you if you need to change! It's all just a bit of common sense really. If you really want to be strict, then you can work out your targets and count everything you eat. I find it helps to do this for a week or two and then you get an idea of what's required.
 
Tone is basically a buzz word made up for women as "building muscle" scared them off. A lot of women have a fear that they'll look like a female bodybuilder if they lift heavy - truth is they wont. It takes guys many many years to get close to that point and women don't have the testosterone to help them in the process, so you can safely say it wont accidentally happen.

Tone means build muscle and lose body fat to make it visible. (ie. gain more muscle, lose fat).

When i discuss this with friends i show them this before/after shot:

Screen-Shot-2011-07-21-at-9.23.11-AM1.jpg


In the before shot she's 59.5kg, in the after shot she's 64.5kg - so 5kg heavier even though she looks lighter in the 2nd photo. Physique is all an illusion - gaining weight to look skinnier/lighter.

ps. to get that change, she was eating 3000-4000 calories per day and lifting very heavy - deadlifting 140kg, bench pressing 63kg and shoulder pressing 43kg (i don't have her squat details).

So basically train like a guy would and don't worry, your body will transform into what it's meant to be.
 
Shupe said:
What exactly is 'toning'? - It's such a nothing word. Surely it just means losing a bit of weight and/or muscles becoming a bit more visible.

In terms of your diet - tell us what you eat and then we can tell you if you need to change! It's all just a bit of common sense really. If you really want to be strict, then you can work out your targets and count everything you eat. I find it helps to do this for a week or two and then you get an idea of what's required.
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Ahh I'm rubbish with fitness talk, so when I say 'toning' I just mean that I would like greater muscle definition, but as stated above I don't really want to lose weight so I guess just pure muscle adding, if that makes sense. Thank god I'm not doing a degree in articulating myself.

I'm pretty blaise but I do think I need to up my intake or otherwise this exercise will take it's toll on me and make me lose weight.

My diet isn't that strict and I think the last time I actually sat down and worked it out it was something like 1200 calories per day which is around 5000 KJ. It's quite healthy with no junk food, lots of veges, fruit & seafood. Not enough protein though, my hemoglobin is quite low - would I need those protein shakes to make sure my body can feed off something?
I'm more than happy to do this process slowly, as I really do not want to make drastic changes to my lifestyle e.g. double my calorie intake.
 

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Strength Weight Training: Anything and Everything II

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