My Wishlist....

[deeepsouth_nz]

Last block of training has been great and have made some major improvements but there are a few areas that I need to improve on....

1) Rhomboids / Inner Lats

2) Glutes

3) Hammies

4) Outer Calves

Im wanting to ask everyones advice on here as these seem to be the final pieces of the puzzle that I just cant quite crack and maybe someone has a good bit of advice that could help.

1) Have you ever noticed how Arnolds back pops out from the centre of his spine and and wraps forward like two big slabs of meat?!

Well my traps, rear delts and lat width are all fine but I seem to struggle with the thickness - when I do rear lat spread, the width is fine but the thickness disappears and I flatten out.

Current back day looks a bit like this:

Tuesday

Curl Grip Pullover 12,10,8 (weight pyramids up)

Wide Seated Row 12,10,8 (weight pyrmids up)

Wide Pulldown 2x10 (same weight)

Narrow Pulldown 2x10 (same weight)

Tbar Row 3x15 (same weight and hold)

Ive given up and stay away from barbell rows as I just dont feel them in my lats but traps, low back or shoulders instead - never have.

So Im thinking maybe I need to round my back a little more when coming forward on seated row (but without getting sloppy and relaxing) and squeeze / hold longer at peak contraction?! Thoughts please?

ps Before anyone asks I also do plenty of rear delt work, deadlifts and back extensions etc.

2) / 3) I train legs 2x a week but my quads seem to be leaving my glutes and hams for dust which get stronger but not neessarily bigger.

Days look a bit like this:

Monday

3/4 Deadlift 12,10,8

Lying Legcurl 12,10,8,6

Wide Legpress 12,10,8,6

Thursday

Bbell Squat 12,10,8

Standing Legcurl 12,10,8,6

Leg Extension 12,10,8,6 supersetted with Single Swiss Ball Legcurl 3x20

These are not small weights Im doing on hammies either.

Additional info to consider:

Dont feel romanian deadlifts that well - as weight increases feel more in lower back.

Nothing really where I can do glute ham raises, no machine, not suitable on lat pulldown seat and I train by myself so cant use a partner.

There is no seated hamstring curl at my gym.

Thoughts please?

4) Wanting to increase calf width.

I do standng raise for gastroc, seated for soleus and legpress raise for tib anterior. So Im thinking maybe turning my toes in more to hit the outsides?!

3 sets of 12, 2xweek works well for me with calves on both the leg days.

Comments?

Thanks for taking the time to read this and hopefully someone can offer a little gem of information to me. Any crazy or unusual exercise or just a different way to hit things.

Guess the last things to improve take the longest the hardest eh....

Cheers

ds

[ramy]

i barbell row almost my entire body weight only training 9 months so far. my secret is i hang my lats when i barbell row, exactly how your refering to as 'rounding' your back on seated row...it exagerates the use of your lats.

my hams are growing so fast its unreal...the key to my success is not in my actual ham workouts but in my back workouts. all my back movements stress the hamstrings and the lower back which is also why im gaining so well on lower back. i do barbell rows, tbar rows, seated/dumbbell row, straight leg deadlift.

[1day]

i only training 9 months so far. my secret is.......

:? have u seen the DS's avatar? i think he may be lookin for sum advice from more experienced bb's mabe ?? :wink:

[ramy]

i only training 9 months so far. my secret is.......

:? have u seen the DS's avatar? i think he may be lookin for sum advice from more experienced bb's mabe ?? :wink:

:nod: yeah i already saw his pic and i was wondering whether to post or not :? . because my biggest strong point is my back and with that your hams go hand in hand i wanted to let him know whats worked for me.

[deeepsouth_nz]

Thats a fair call.

Yes I know my stuff, know the theory BUT for me these are my 'sticking points'.

Just surfing the net and came across this, dunno about the bands but Im thinking of using an ab crunch board along the ground as an option for a glute ham raise.

[Android]

Hi Deepsouth,

For Rhomboids do a Youtube search of David Henry. He has the most Back workout vids of anyone I've seen online and he's ripped in them so can see the Back muscles firing off almost.

Glutes...Sorry I don't do glute-specifc exercises I thought a small butt like a small waist was a good thing aesthetically.

Hammies

Mine were pathetic I was led to believe the Hammy was a muscle that required a fast contraction and a slow release but that never got me anywhere. High rep work in Lunges and Leg Curls has really helped made a difference. Still can switch to heavy now, but when I started doing 50-100 rep sets of leg curls and 250-400 lunges the changes started happening for me.

Lying Legcurl 12,10,8,6

36 repetitions once a week is only going to take your growth so far.

I would recommend jumping on the leg curl one day and NOT pick a number or reps. Set the weight super-light, lighter than your warmup and just lie down and starting repping them out. Squeeze at the top. Don't guess what you may be bale to do just do it until you cannot do a single rep more. First time you'll get to 20 or 30 and go..."this is a waste of time I'm not getting anywhere", but just keep repping don't stop. When the Hammy tires keep going slowly there's no way you can damage the Hammy or ligaments. When you're done rest and do this again for 3 more sets. You might be abler to apply that to the other Hammy exercises although I find I get dizzy if I do high-rep stiff-legged deadlifts :-)

Bigger calves, I've always thought that the size is easiest done on the inside of the calve. The outside part is quite close to the bone whereas the diamond can be quite a big lump of meat

[Tonka]

Thats a fair call.

Yes I know my stuff, know the theory BUT for me these are my 'sticking points'.

Just surfing the net and came across this, dunno about the bands but Im thinking of using an ab crunch board along the ground as an option for a glute ham raise.

Poor mans version of the GHR. We do them all the time off our lat pulldown machine but we place a wider padded board on the seat to allow our knees to fit. The bands are great for (progressively) taking some of the bodyweight, especially for the big boys.

Another variation is doing them locking the legs under a barbell (on the ground) or safety rail on a power rack. you'll need a padded boaord for the knees because they get hammered.

If you're looking for some different exercises and hit these problem areas have a look at this exercise index. Its off a site called Elitefitness and is one of the main Powerlifting information sites. There might be something there for you.

http://asp.elitefts.com/qa/default.asp? ... se%20Index

If you are after some bands you can pick some up from GetStrength.com (New Zealand company)

http://getstrength.com/Strength-and-Fit ... ducts.html

I would recommend the minis (not the super minis) and the lights, they also make great pump up accessories for the B/B comps backstage.

Good luck in your quest.

[justy1]

I know I'am just a female ,legs are my weak point but recently i have been doing leg curls coupled with suicides as a super set. Then 4 sets 10 reps Barbell jumping squats at 25kg on my back . And now I'm actually seein some progress. followed by squats on a swizzel board with a 20kg barbell. then 10 mins spin standing 3 positions. But can anyone help i have large calves and no diff in them ? i do shit loads of angle work ? :?

[deeepsouth_nz]

Hi Deepsouth,

For Rhomboids do a Youtube search of David Henry. He has the most Back workout vids of anyone I've seen online and he's ripped in them so can see the Back muscles firing off almost.

Glutes...Sorry I don't do glute-specifc exercises I thought a small butt like a small waist was a good thing aesthetically.

Hammies

Mine were pathetic I was led to believe the Hammy was a muscle that required a fast contraction and a slow release but that never got me anywhere. High rep work in Lunges and Leg Curls has really helped made a difference. Still can switch to heavy now, but when I started doing 50-100 rep sets of leg curls and 250-400 lunges the changes started happening for me.

Lying Legcurl 12,10,8,6

36 repetitions once a week is only going to take your growth so far.

I would recommend jumping on the leg curl one day and NOT pick a number or reps. Set the weight super-light, lighter than your warmup and just lie down and starting repping them out. Squeeze at the top. Don't guess what you may be bale to do just do it until you cannot do a single rep more. First time you'll get to 20 or 30 and go..."this is a waste of time I'm not getting anywhere", but just keep repping don't stop. When the Hammy tires keep going slowly there's no way you can damage the Hammy or ligaments. When you're done rest and do this again for 3 more sets. You might be abler to apply that to the other Hammy exercises although I find I get dizzy if I do high-rep stiff-legged deadlifts :-)

Bigger calves, I've always thought that the size is easiest done on the inside of the calve. The outside part is quite close to the bone whereas the diamond can be quite a big lump of meat

Cheers for all this Android, its very constructive.

Have seen some of David Henry's stuff before but I will have another look and pay a bit closer attention definately.

I guess a tiny waist is asthetically pleasing, no doubt Im lucky there but every bodybuilder needs a little 'junk in his trunk' to show the gluteu off to some acceptable degree I think and with such a tiny waist and bum when I diet don the effet is too much I think.

Hammies is an interesting one (and the thing that annoys me the most). I too am led to believe fast twitch fibres and to only do high reps. I dd try 100s once but the next cople of days my hammies felt in a bit of a bad way ie they could pull at any moment BUT maybe that was just because my weight was too much and I shouldve built up and ego got the better of me. Perhaps it does work as we are alot stronger in quads and so can lift more and with more reps; hammies cant lift as much (to a point) and so need to up the reppage and get our volue that way.

Would be interested to hear what others think on this......

May try higher reps, mod weight this cycle then.

And you are right the outer portion of calf is quite close to the bone so the development could be alot more limited in this regard.

Cheers man

[deeepsouth_nz]

Thats a fair call.

Yes I know my stuff, know the theory BUT for me these are my 'sticking points'.

Just surfing the net and came across this, dunno about the bands but Im thinking of using an ab crunch board along the ground as an option for a glute ham raise.

If you're looking for some different exercises and hit these problem areas have a look at this exercise index. Its off a site called Elitefitness and is one of the main Powerlifting information sites. There might be something there for you.

http://asp.elitefts.com/qa/default.asp? ... se%20Index

quote]

Thanks Tonka, will check this out too!

ds

[rose]

I don't profess to be an expert or know what the hell I'm talking about and people are probably going to laugh at me for posting this, because it's old news.

I've recently been honing in on glute stuff because awesome glutes = awesome squats/deads/life, and found these resources interesting/helpful:

http://www.higher-faster-sports.com/noglutes.html

http://www.easyvigour.net.nz/fitness/h_gluteus_maxintro.htm

Soft soled shows are killing our bums. Activating the glutes can be as simple as wearing hard soled shoes and engaging the glutes at heel strike when walking. I sometimes do this walking to work. It probably looks like I'm walking with a carrot stuck up my bum but it's a good glute workout.

Other exercises I've found helpful for glute activation:

Heavy DB/Kettlebell swings

Knee squats

Heavy barbell step ups (where you make sure you're pulling up with the foot on the step, as opposed to pushing off with the foot on the ground)

Prone hip raises -

Bridges - http://stronglifts.com/how-to-optimize-posterior-chain-power-glute-activation/

Reverse hyperextensions

Etc

I'm not saying these are the be-all-end-all, they're just a few suggestions. Knee squats are awesome if you fully clench your glutes and push up slooowly.

Engage your glutes while sitting down, standing, etc, to turn it into a habit you don't need to think about.

If you can get a wider board for the lat pulldown machine seat, it's a good sub for the GHR.

Re Rhomboids, I found inverted rows targeted parts of my back that other exercises like straight back rows, yates rows, barbell rows, pulldowns etc missed.

http://stronglifts.com/how-to-do-inverted-rows/

And chin ups. Especially if you hold for a count at the top.

George Anderson's are also a good one to try for glutes/core/back.

[Mr_Krabs]

I'm not going to pretend I'm an expert by any means but from the outside your goals/question come down to technique analysis, it looks like youre doing all the right moves to achieve those goals but maybe just need a tweek to the way you perform them. Might be a simple case of stance or back angle or wrist rotation.

So basically what Im trying to say is maybe you need someone to watch what your doing (maybe a good PT) and fine tune your technique to acheive those goals?

Its funny how in the current climate we all feel the need to qualify our posts now with things like "I'm not going to pretend I'm an expert by any means but..." :pfft:

[Android]

I don't profess to be an expert or know what the hell I'm talking about and people are probably going to laugh at me for posting this, because it's old news.

I've recently been honing in on glute stuff because awesome glutes = awesome squats/deads/life, and found these resources interesting/helpful:

http://www.higher-faster-sports.com/noglutes.html

http://www.easyvigour.net.nz/fitness/h_gluteus_maxintro.htm

Soft soled shows are killing our bums. Activating the glutes can be as simple as wearing hard soled shoes and engaging the glutes at heel strike when walking. I sometimes do this walking to work. It probably looks like I'm walking with a carrot stuck up my bum but it's a good glute workout.

Other exercises I've found helpful for glute activation:

Heavy DB/Kettlebell swings

Knee squats

Heavy barbell step ups (where you make sure you're pulling up with the foot on the step, as opposed to pushing off with the foot on the ground)

Prone hip raises -

Bridges - http://stronglifts.com/how-to-optimize-posterior-chain-power-glute-activation/

Reverse hyperextensions

Etc

I'm not saying these are the be-all-end-all, they're just a few suggestions. Knee squats are awesome if you fully clench your glutes and push up slooowly.

Engage your glutes while sitting down, standing, etc, to turn it into a habit you don't need to think about.

If you can get a wider board for the lat pulldown machine seat, it's a good sub for the GHR.

Re Rhomboids, I found inverted rows targeted parts of my back that other exercises like straight back rows, yates rows, barbell rows, pulldowns etc missed.

http://stronglifts.com/how-to-do-inverted-rows/

And chin ups. Especially if you hold for a count at the top.

George Anderson's are also a good one to try for glutes/core/back.

There's some good avice in there Rose from a fresh perspective, I like :-)

[Ringside Gym]

hows training? was wondering where your at

was reading your post re glute activation and using kettlebells.

pistols (1 legged squats0 1 legged deads, various deadlift hyperextensions.

[buffazn]

imo definitely keep experimenting with barbell rows, both overhand and underhand grip. i normally do 4-5 sets of barbell rows swithcing grips (tend to focus more on underhand grip as i want to bring out my lower lats). i find that if you don't outstretch your arms completely on the downwards rep of the row, and round your back and let your lats 'hang' slightly whilst still keeping good form, then it takes a lot of the arm component out of the bb row. also find going from using momentum and rounding your back and switching to strict and contracting for at least 1 sec at the top of the bb row really makes a huge difference. i used to be like you never really did feel much from bb rows until i started doing this. these tips are courtesy of melvin anthony and dorian yates back training tips so i guess if it works for them then it'll work for me!

[recent addict]

traps, rear delts and lat width are all fine but I seem to struggle with the thickness - when I do rear lat spread, the width is fine but the thickness disappears and I flatten out.

Current back day looks a bit like this:

Tuesday

Curl Grip Pullover 12,10,8 (weight pyramids up)

Wide Seated Row 12,10,8 (weight pyrmids up)

Wide Pulldown 2x10 (same weight)

Narrow Pulldown 2x10 (same weight)

Tbar Row 3x15 (same weight and hold)

Just wondering which exercises/techniques have helped you most with your lat width and rear delts? (two particular muscles I'm struggling a bit with) Anything you would recommend emphasizing for these? Cheers.

PS: can someone tell me how to have the quotes say "somebody said" at the start? (Or do you write it in manually?)

[shruglife]

Press the quote button in the corner and it does it for you.

[Specter]

Press the quote button in the corner and it does it for you.

Like dis!

[Luigi]

Press the quote button in the corner and it does it for you.

Like dis!

oops off topic

[deeepsouth_nz]

ok my wishlist :

1.a 7/10 chick with nice firm large natural breasts and a nice round ass.....

anyone else ?

Only 7/10?! personally I would aim higher....haha

Um plenty of pulldowns and weighted chins (in the past)....also Ive surfed for a number of years and the width in my back has built up that way.

Just lateral raises and bent over raises (dropsets) for shoulders and nothing else.

[deeepsouth_nz]

ps for those interested (I had honestly forgotten about this post)...wishlist is coming along nicely after a few tweaks :grin:

[Specter]

ok my wishlist :

1.a 7/10 chick with nice firm large natural breasts and a nice round ass.....

anyone else ?

Only 7/10?! personally I would aim higher....haha

Um plenty of pulldowns and weighted chins (in the past)....also Ive surfed for a number of years and the width in my back has built up that way.

Just lateral raises and bent over raises (dropsets) for shoulders and nothing else.

u still surfing now and then bro?

[deeepsouth_nz]

As much as humanly possible...the 'bodybuilding surfer' lol :pfft:

[Marcus]

ps for those interested (I had honestly forgotten about this post)...wishlist is coming along nicely after a few tweaks :grin:

Tell us about the tweaks you've made mate?