Training specific body parts

[MRCL]

My forearms were rather skiny and "stick-like". So over the last few weeks I opted to form them. i'm using this technique:

http://fin.de/training/uebungen/unte...it-langhantel/

Its in German but you get the idea from the pictures. I use weights for one hand tho. 10 pound weights, usually 3x50 repetitions, or as many as I can handle when I feel like it. Then as far as I can go, with the palms vertically. Like choking the monkey, but with weights.

So far its working out great. More bulk, more strength.

I also do this exercise to train my calves:

http://fin.de/training/uebungen/fersenheben-stehend/

except I go lower with the heels. And I stand on one leg (because my left leg is a bit shorter than the right, so if I stand on both, uneven weight distribution), keeping balance by holding on to the door frame.

So do you do the same? What part of your body? Why? And how do you do it?

[Reventon]

The first exercise is good. I do that for my forearms too, except I use a dumbbell for each arm alternatively. I also do reverse forearm curls with a dumbbell, this one pretty light, usually like 15lbs. Also I do forearm curls with a barbell behind my back with 135lbs. on the barbell (45 on each side). It seems to work well, people tell me I have big forearms. Once I was sitting at the dinner table with my sister and forearm looked like a mutton chop when I had my arm folded because I was sipping from my glass.

As for thighs, that exercise you posted won't work your thighs. That is a calf exercise. I would definitely still do it though. I see so many guys at the gym with big upper bodies, but no thighs and calves, especially calves. For thighs, try to do squats. If you haven't done squats or haven't done them in a while, your legs will be weak and sore for a few days, so be prepared. If you want a good calf workout, do calf raises like those you posted, but do them on a Smith machine. I do these every time I do leg workouts. I usually put three 45lb. plates on each side and do a few sets of 20-25.

[MRCL]

Originally Posted by Reventon

The first exercise is good. I do that for my forearms too, except I use a dumbbell for each arm alternatively. I also do reverse forearm curls with a dumbbell, this one pretty light, usually like 15lbs. Also I do forearm curls with a barbell behind my back with 135lbs. on the barbell (45 on each side). It seems to work well, people tell me I have big forearms. Once I was sitting at the dinner table with my sister and forearm looked like a mutton chop when I had my arm folded because I was sipping from my glass.

As for thighs, that exercise you posted won't work your thighs. That is a calf exercise. I would definitely still do it though. I see so many guys at the gym with big upper bodies, but no thighs and calves, especially calves. For thighs, try to do squats. If you haven't done squats or haven't done them in a while, your legs will be weak and sore for a few days, so be prepared. If you want a good calf workout, do calf raises like those you posted, but do them on a Smith machine. I do these every time I do leg workouts. I usually put three 45lb. plates on each side and do a few sets of 20-25.

I always mix uf thighs and calves. I'll fix that.
My calves are in good shape anyways, I just want them a bit more trained. Seeing as I sit around all day in my job, its a good idea to keep the level I had during the army, if not raise it.

As for the forearms, thats where I want to go. Away from stick, forth to chicken leg shape lol.

And thanks for telling me the word for those one-hand-weights Dumbbells... wonder where that name comes from.

[Reventon]

No problem sir :P

[mlee49]

A good wrist/forearm workout is to use something like this:



basically your rolling up or down a weight attached to a rope, trust me 3 sets of 10-20 reps sucks.

[Reventon]

You can't really do reps on those? I've done those before, once you go all the way down and all the way up, you need to stop. It burns too much.

[mlee49]

Man up

[Reventon]

I'd challenge anyone here to take that, attach a 10 pound weight at the bottom, and roll it down and up fully 10 times without stopping.

[JC316]

I have one of these and boy it works. You can increase or reduce the amount of force required. Usually I would start on the weakest, do 10, then go up a level till I reached the highest, then back down to the weakest. I couldn't move my forearms.

[MRCL]

Weird thing, I believe I saw that somewhere before.

But I'm not a huge fan of machines. Bodyweight and weights (dumbbells) for me.

[CyberDruid]

I hang a wet towel on my erection and do dick-ups.

[MoonPig]

Powerball anyone? lol.

[MRCL]

I have a powerball However I see more results with curls and weights.

[CyberDruid]

I tie a liter bottle of soda to my scrotum and do Ball Lifts.

[MoonPig]

Forearm strength aye? Just have a wank.

[Magibeg]

Originally Posted by Reventon

I'd challenge anyone here to take that, attach a 10 pound weight at the bottom, and roll it down and up fully 10 times without stopping.

Done and Done.

j/k j/k.

That exercise is hell, but it cannot be beaten for effective exercise of the forearms.

[paulieg]

Originally Posted by MRCL

My forearms were rather skiny and "stick-like". So over the last few weeks I opted to form them. i'm using this technique:

http://fin.de/training/uebungen/unte...it-langhantel/

Its in German but you get the idea from the pictures. I use weights for one hand tho. 10 pound weights, usually 3x50 repetitions, or as many as I can handle when I feel like it. Then as far as I can go, with the palms vertically. Like choking the monkey, but with weights.

So far its working out great. More bulk, more strength.

I also do this exercise to train my calves:

http://fin.de/training/uebungen/fersenheben-stehend/

except I go lower with the heels. And I stand on one leg (because my left leg is a bit shorter than the right, so if I stand on both, uneven weight distribution), keeping balance by holding on to the door frame.

So do you do the same? What part of your body? Why? And how do you do it?

Why target specific muscles? If you are looking for strength and mass everywhere, stick to a few core exercises, and you will grow everywhere as long as you eat well. This is just fact. ONLY concentrate on isolation exercises if you have already gained the size and strength you are looking for and want to chisel for separation/peaks etc. Here's the list of compound movements that will get you there:

Bench press (or variation of, inclines or dumbell)
Dips (weighted, if able)
Squats
Deadlifts
Pullups/chins (or lat pulldowns if unable to do at first)
Bent one arm row
Dumbbell Shoulder press

That's it. It's all you need, period. I'd challenge anyone to do the program below and not grow significantly in every muscle group over 8 weeks. It's a very simple split, but you need to eat your body weight in grams of protein, and create a slight caloric surplus without too much fat.

***Important: You must do 1 or 2 warm up sets with light weights before getting into heavy sets***

Three sets of each exercise, with as much weight as you can safely lift for 8 reps. Once the 8th is not much of a struggle, increase the weight slightly. You should have a spotter for bench press and squats. If you think you don't need one, you are working with too light of a weight.

Day 1- Bench/Dips.
Day 2- Pull ups/chins/Bent over rows
Day 3- Day off
Day 4- Shoulder presses.
Day 5- Deadlifts/Squats
Day 6-Day off

Repeat...It's really that simple. In my years spent as a personal trainer and power lifter, this has worked best for overall size and strength. It simply recruits each muscle better than anything else you could do. Many people don't give it a chance because they are among the most uncomfortable exercises to do, and it means using free weights only. Anyone wanna try it and prove me wrong?

[MoonPig]

Originally Posted by paulieg

Why target specific muscles? If you are looking for strength and mass everywhere, stick to a few core exercises, and you will grow everywhere as long as you eat well. This is just fact. ONLY concentrate on isolation exercises if you have already gained the size and strength you are looking for and want to chisel for separation/peaks etc. Here's the list of compound movements that will get you there:

Bench press (or variation of, inclines or dumbell)
Dips (weighted, if able)
Squats
Deadlifts
Pullups/chins (or lat pulldowns if unable to do at first)
Bent one arm row
Dumbbell Shoulder press

That's it. It's all you need, period. I'd challenge anyone to do the program below and not grow significantly in every muscle group over 8 weeks. It's a very simple split, but you need to eat your body weight in grams of protein, and create a slight caloric surplus without too much fat.

Three sets of each exercise, with as much weight as you can safely lift for 8 reps. Once the 8th is not much of a struggle, increase the weight slightly.

Day 1- Bench/Dips.
Day 2- Pull ups/chins/Bent over rows
Day 3- Day off
Day 4- Shoulder presses.
Day 5- Deadlifts/Squats
Day 6-Day off

Repeat...It's really that simple. In my years spent as a personal trainer and power lifter, this has worked best for overall size and strength. It simply recruits each muscle better than anything else you could do. Many people don't give it a chance because they are among the most uncomfortable exercises to do, and it means using free weights only. Anyone wanna try it and prove me wrong?

I just started working again, might be off on holiday in 6 weeks and i wanna look pretty good, lol.

I'll stick to this and report back.

If you could send me a PM with more detail, i'd really appreciate it

[WhiteLotus]

Originally Posted by paulieg

Why target specific muscles? If you are looking for strength and mass everywhere, stick to a few core exercises, and you will grow everywhere as long as you eat well. This is just fact. ONLY concentrate on isolation exercises if you have already gained the size and strength you are looking for and want to chisel for separation/peaks etc. Here's the list of compound movements that will get you there:

Bench press (or variation of, inclines or dumbell)
Dips (weighted, if able)
Squats
Deadlifts
Pullups/chins (or lat pulldowns if unable to do at first)
Bent one arm row
Dumbbell Shoulder press

That's it. It's all you need, period. I'd challenge anyone to do the program below and not grow significantly in every muscle group over 8 weeks. It's a very simple split, but you need to eat your body weight in grams of protein, and create a slight caloric surplus without too much fat.

Three sets of each exercise, with as much weight as you can safely lift for 8 reps. Once the 8th is not much of a struggle, increase the weight slightly.

Day 1- Bench/Dips.
Day 2- Pull ups/chins/Bent over rows
Day 3- Day off
Day 4- Shoulder presses.
Day 5- Deadlifts/Squats
Day 6-Day off

Repeat...It's really that simple. In my years spent as a personal trainer and power lifter, this has worked best for overall size and strength. It simply recruits each muscle better than anything else you could do. Many people don't give it a chance because they are among the most uncomfortable exercises to do, and it means using free weights only. Anyone wanna try it and prove me wrong?

I, Sir, accept that challenge. I'm in the gym most days doing cardio anyway.

[paulieg]

Guys, please see my edit regarding warm up sets. I often assume people know to warm up, but I shouldn't assume this. Also, do not ignore the instructions for eating. You are tearing down muscle fiber in the gym, and you must take in enough protein to recover and grow!!

Originally Posted by MoonPig

I just started working again, might be off on holiday in 6 weeks and i wanna look pretty good, lol.

I'll stick to this and report back.

If you could send me a PM with more detail, i'd really appreciate it

Replied to your PM

Originally Posted by WhiteLotus

I, Sir, accept that challenge. I'm in the gym most days doing cardio anyway.

Awesome! Please remember to warm up. Alternate your cardio days with weight training days for best results.

[WhiteLotus]

Originally Posted by paulieg

Awesome! Please remember to warm up. Alternate your cardio days with weight training days for best results.

That's going to be hard, im in the gym 4-5 days a week doing some form of cardio. Working out quite well too, four months ago I could barely run for 5 minutes, now I can run quite comfortably for over an hour.

Also
8x8 reps of dips done.

[paulieg]

Originally Posted by WhiteLotus

That's going to be hard, im in the gym 4-5 days a week doing some form of cardio. Working out quite well too, four months ago I could barely run for 5 minutes, now I can run quite comfortably for over an hour.

Also
8x8 reps of dips done.

You mean 8x3? Well, if you have to do the weight training on cardio days, do the weights first so that you can put in maximum effort. It's important you do Bench press and triceps on the same day too, since they hit much of the same groups (Chest, triceps and some shoulder recruitment).

[DaveK]

I'll stick to my 2x10 sets for my bicep, tricep, trapezius and squat workouts. I'm a leg man anyway so I like to keep upper body simple and it's only really for a bit of increased strength.

That seems to be the most popular calve workout, I might start doing it as I'd like to have bigger calves lol

[paulieg]

Originally Posted by DaveK

I'll stick to my 2x10 sets for my bicep, tricep, trapezius and squat workouts. I'm a leg man anyway so I like to keep upper body simple and it's only really for a bit of increased strength.

That seems to be the most popular calve workout, I might start doing it as I'd like to have bigger calves lol

Training biceps is generally a waste of time, unless you are just looking for aesthetics. It's a tiny muscle group that gets worked plenty with compound pulling exercises like Pullups and one arm rows. To each their own though. Anything will help some to a point. The training program I posted is all about maximizing gains. I hate to see people waste time on a ton of inferior isolation exercises. Let's say it's like "the best bang for the buck".

[WhiteLotus]

Originally Posted by paulieg

You mean 8x3? Well, if you have to do the weight training on cardio days, do the weights first so that you can put in maximum effort. It's important you do Bench press and triceps on the same day too, since they hit much of the same groups (Chest, triceps and some shoulder recruitment).

Shit, nope I did 8x8. No wonder why I was bloody dying.