[OT] | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

[Ali Man]

Do you guys have one weak arm that may not lift as well or that pains from time to time?

 

[Yasir]

Do you guys have one weak arm that may not lift as well or that pains from time to time?

Yeah man, it was very apparent during my first few months. My left arm was much, much weaker than my right arm. It'd under-perform in pretty much every exercise. I tried doing more sets on the weaker arm. but I didn't get any results. Honestly, it just fixed itself. I didn't experience any pain in the arms but there was this one month where doing curls really hurt my forearms, that too fixed itself. The funny thing is, the weaker left arm is now bigger than the right arm albeit the same strength. I'm pretty sure your arms will balance eventually by themselves.

So, my routine for today.

1. Standing Military Press - 12, 12 12 (45 second rest)
2. Bent-Over Rows - 12-11-10 (45 second rest)
3. Incline Bench-Press (Pyramid up) - 12-10-10 (45 second rest)
4. Lat Pulldowns - 12-11-10 (30 second rest)
5. Machine Flies - 12-10-8 (20 second rest)
6. Barbell Curls and Tricep Pushdowns (Superset) - 12-10-8; 14-12-12 (20 second rest)
7. Preacher Curls - 10, 10 (20 second rest)
8. Standing Skull - Crushers(Drop Set) - 20,15,13. (20 second rest)
9. Push-Ups (To check if my chest had fatigues) - 10.

Quite a lot of volume compared to my usual, but in contrast, the weight used was lighter. By far the best pump I've gotten. I find this is a good place to log and keep track of workout progress.

I tried the Military press after about 5 months or so, and damn was it effective. Lowering the weight for higher reps gave me a much, much better contraction and with perfect form, I was able to feel it a lot more in my shoulders as well as Abs.I found the Standing Skull-Crushers to be very effective, didn't try them lying down. Very slow movement allowed very good contraction of the tricep.

As expected, the already sore traps from yesterday didn't allow me to do much for my shoulders; maybe I should've given it a day's rest.

Currently on a 2 day on, one day off split. Working pretty damn well for me so far.

 

[sTraNg3r]

When I started out, my left arm was much weaker than my right one, as well as the bi/tri size. But with proper form they evened themselves out in less than a month.
They are same in strength/size right now.

 

[XxRebellionxX]

When I started out, my left arm was much weaker than my right one, as well as the bi/tri size. But with proper form they evened themselves out in less than a month.
They are same in strength/size right now.

Same is the case with me. What exercises did you do?


Sent from my iPhone using Tapatalk

 

[Ali Man]

Yeah man, it was very apparent during my first few months. My left arm was much, much weaker than my right arm. It'd under-perform in pretty much every exercise. I tried doing more sets on the weaker arm. but I didn't get any results. Honestly, it just fixed itself. I didn't experience any pain in the arms but there was this one month where doing curls really hurt my forearms, that too fixed itself. The funny thing is, the weaker left arm is now bigger than the right arm albeit the same strength. I'm pretty sure your arms will balance eventually by themselves.

So, my routine for today.

1. Standing Military Press - 12, 12 12 (45 second rest)
2. Bent-Over Rows - 12-11-10 (45 second rest)
3. Incline Bench-Press (Pyramid up) - 12-10-10 (45 second rest)
4. Lat Pulldowns - 12-11-10 (30 second rest)
5. Machine Flies - 12-10-8 (20 second rest)
6. Barbell Curls and Tricep Pushdowns (Superset) - 12-10-8; 14-12-12 (20 second rest)
7. Preacher Curls - 10, 10 (20 second rest)
8. Standing Skull - Crushers(Drop Set) - 20,15,13. (20 second rest)
9. Push-Ups (To check if my chest had fatigues) - 10.

Quite a lot of volume compared to my usual, but in contrast, the weight used was lighter. By far the best pump I've gotten. I find this is a good place to log and keep track of workout progress.

I tried the Military press after about 5 months or so, and damn was it effective. Lowering the weight for higher reps gave me a much, much better contraction and with perfect form, I was able to feel it a lot more in my shoulders as well as Abs.I found the Standing Skull-Crushers to be very effective, didn't try them lying down. Very slow movement allowed very good contraction of the tricep.

As expected, the already sore traps from yesterday didn't allow me to do much for my shoulders; maybe I should've given it a day's rest.

Currently on a 2 day on, one day off split. Working pretty damn well for me so far.

When doing specific exercises like Preacher Curls (in the standing position), bringing it all the way from the legs to the chest, my left forearm after a while starts paining quite a bit, and the pain doesn't go away, so I'm limited to what I do in the gym. As I don't wanna leave my left arm redundant, I don't do exercises that hurt it, no matter how good it may be.

Anyways, funny, you actually see how long you rest? I've rested as much as 5 mins, as long as it takes to get the breathe back with the stable heart beat (or close to it).

 

[hammad800]

When doing specific exercises like Preacher Curls (in the standing position), bringing it all the way from the legs to the chest, my left forearm after a while starts paining quite a bit, and the pain doesn't go away, so I'm limited to what I do in the gym. As I don't wanna leave my left arm redundant, I don't do exercises that hurt it, no matter how good it may be.

Anyways, funny, you actually see how long you rest? I've rested as much as 5 mins, as long as it takes to get the breathe back with the stable heart beat (or close to it).

Is it by any chance the outside part of your forearm that hurts when doing preacher curls?

 

[Ali Man]

Is it by any chance the outside part of your forearm that hurts when doing preacher curls?

Yea, partly, that's correct.

 

[hammad800]

Yea, partly, that's correct.

That happens with me too when doing barbell bicep curls.

 

[Yasir]

When doing specific exercises like Preacher Curls (in the standing position), bringing it all the way from the legs to the chest, my left forearm after a while starts paining quite a bit, and the pain doesn't go away, so I'm limited to what I do in the gym. As I don't wanna leave my left arm redundant, I don't do exercises that hurt it, no matter how good it may be.

Anyways, funny, you actually see how long you rest? I've rested as much as 5 mins, as long as it takes to get the breathe back with the stable heart beat (or close to it).

Dude, that's EXACTLY the problem I used to have. The moment I'd put the bar down, I'd feel this really sharp pain in my forearm, right in the bone. I just completely gave up on doing curls altogether and it took about 3 weeks for the pain to fix itself. Still not sure why or how it happened but it was damn apparent.

I tend to time my rest times on my phone, helps me be a bit more organised. I used to rest as much as 4-5 minutes between squats/deadlifts too but I find shorter rest periods work better for me.

 

[poakceor]

whoever is getting sharp pain in forearms esp when doing biceps, should take off till it's completely recovered otherwise it might lead to a crack bone later on.

 

[Skyd]

I don't know If this has been discussed as I didn't go through the past posts. I know, 147 pages, who in their right mind would? :hah: I've had workout for about a month and half then I stopped. Of course when you do exercise your body expand but I didn't notice straightaway a few white lines appeared on my skin particularly around chest sides and near the arms joint. Although they are not obvious but still there. I've clue It's because my skin stretched, in fact I took this to my gym trainer he said nonchalantly It is pretty normal. What I want to know, does this happen always and will It get worse If I continue?

 

[Yasir]

I don't know If this has been discussed as I didn't go through the past posts. I know, 147 pages, who in their right mind would? :hah: I've had workout for about a month and half then I stopped. Of course when you do exercise your body expand but I didn't notice straightaway a few white lines appeared on my skin particularly around chest sides and near the arms joint. Although they are not obvious but still there. I've clue It's because my skin stretched, in fact I took this to my gym trainer he said nonchalantly It is pretty normal. What I want to know, does this happen always and will It get worse If I continue?

It most probably will get much worse. I have such marks all over my chest, arms, and even lower back. It's like I got in a fight with a tiger or something. It's more apparent if you're gaining weight really fast, your skin would stretch to accommodate.

 

[Skyd]

It most probably will get much worse. I have such marks all over my chest, arms, and even lower back. It's like I got in a fight with a tiger or something. It's more apparent if you're gaining weight really fast, your skin would stretch to accommodate.

I don't like this. Perhaps better equipment? Or workout plan you don't really see this abroad apart from those excessive body builders.

 

[Yasir]

I don't like this. Perhaps better equipment? Or workout plan you don't really see this abroad apart from those excessive body builders.

It has nothing to do with equipment. If you're rapidly gaining weight, your skin will try its best to cope, and in the effort, result in stretch marks. Who said you don't see this abroad?

Bicep stretchmarks, am I going all wrong? - Bodybuilding.com Forums
14, am i getting stretch marks on my BICEP from working out? IM SCARED.? - Yahoo Answers
Recently started working out....got stretch marks? - Yahoo Answers
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It's not a flaw in your training, it's just a consequence. Some get it, some don't. I was pretty damn worried about them at first, but I'm used to it. Battlescars. 8|

You can try the recommended creams and stuff, I personally never bothered.

 

[sTraNg3r]

Same is the case with me. What exercises did you do?


Sent from my iPhone using Tapatalk

I started out under a trainer at my gym (which I quickly realized was a mistake).
Anyway here's what I did in that first month on biceps:
Bicep Curls (both straight and curling rods), Dumbbell Curls (seated and incline), Dumbbell Hammer Curls (seated and incline), Reverse Barbell Curls, Preacher and Concentration.
I alternated between seated and inclined from one bicep day to the next. 12 reps and 3 sets of each.
BTW Preacher and Concentration don't make as much of a difference for me as the other exercises did.

Triceps however took almost 2 months to get equal in both arms.

 

[AlienX]

I am trying now a days to get lean. But not lose much weight, just want to get rid of extra fat around belly and obliques, May be reduce waist.

Kindly suggest some good, practical tips. I do go for running/jogging/brisk walk for one hour daily. Fairly active but fond of eating and sometimes overeat due to stress.

I gained weight after my father's death and depression, lethargy, laziness, Lack of interest in life etc all contributed.

Absolutely no extreme diet plans, I am big hater of eat only one food type or gross diets which equals punishing yourself.

My Target is to shift my weight from fat to muscles and bone density. Not actually lose it and look like zombie .

I hope to get some good tips.

 

[Yasir]

I am trying now a days to get lean. But not lose much weight, just want to get rid of extra fat around belly and obliques, May be reduce waist.

Kindly suggest some good, practical tips. I do go for running/jogging/brisk walk for one hour daily. Fairly active but fond of eating and sometimes overeat due to stress.

I gained weight after my father's death and depression, lethargy, laziness, Lack of interest in life etc all contributed.

Absolutely no extreme diet plans, I am big hater of eat only one food type or gross diets which equals punishing yourself.

My Target is to shift my weight from fat to muscles and bone density. Not actually lose it and look like zombie .

I hope to get some good tips.

Rule of Thumb: Losing weight is all about Calories in vs Calories out. Under-eating by 500calories or burning 500calories a day by doing cardio will have the same effect on your weight. If you do cardio and eat a shit-ton the following day, you will null the effect completely.

There are no real exercises we can recommend, there's only cardio. You can intensify your workouts by shortening rest times and therefore increase your heart-rate which is what cardio is all about. Spot fat burning does not exist(i.e you can't choose which part of your body loses fat), you can only drop the overall levels of fat on your body.

There are two types of Cardio:

Long, slow cardio and HIIT (High Intensity Interval Training)

Long cardio could be like a 20 minute walk, or jog. While HIIT could be something like One minute sprint, one minute walk x 5. Some people believe slow cardio is better while others believe high-intensity is better. Up to you to try out both and decide.

Most importantly, you have to find motivation and incentive to remain consistent. You've had some real shit in your life, use that as a reason to motivate yourself and achieve your goals. Eating due to stress isn't uncommon, but the best part is, working out is a ridiculously good way of letting out all that stress into something productive.

Start by doing simple things, cutting down on simple sugars and fats: candy, sodas, soft drinks, fried chicken on a daily etc. No need to go extreme, start slowly till you get the hang of it. What's your current weight/height, that can help us assess your situation better.

Hope that helped man

 

[AlienX]

Rule of Thumb: Losing weight is all about Calories in vs Calories out. Under-eating by 500calories or burning 500calories a day by doing cardio will have the same effect on your weight. If you do cardio and eat a shit-ton the following day, you will null the effect completely.

There are no real exercises we can recommend, there's only cardio. You can intensify your workouts by shortening rest times and therefore increase your heart-rate which is what cardio is all about. Spot fat burning does not exist(i.e you can't choose which part of your body loses fat), you can only drop the overall levels of fat on your body.

There are two types of Cardio:

Long, slow cardio and HIIT (High Intensity Interval Training)

Long cardio could be like a 20 minute walk, or jog. While HIIT could be something like One minute sprint, one minute walk x 5. Some people believe slow cardio is better while others believe high-intensity is better. Up to you to try out both and decide.

Most importantly, you have to find motivation and incentive to remain consistent. You've had some real shit in your life, use that as a reason to motivate yourself and achieve your goals. Eating due to stress isn't uncommon, but the best part is, working out is a ridiculously good way of letting out all that stress into something productive.

Start by doing simple things, cutting down on simple sugars and fats: candy, sodas, soft drinks, fried chicken on a daily etc. No need to go extreme, start slowly till you get the hang of it. What's your current weight/height, that can help us assess your situation better.

Hope that helped man

I have already cut down on fat (not eliminating it), Candies, I never liked them, Soda + Soft Drinks are eliminated about 99% with exception of guests etc. The story about chicken is I have cut it down to once a week and fried stuff is big no, all kinds of saturated fats are bad. But in reality I have become afraid of chicken ever since I learned how they are fed with steroids and artificial growth foods. I like fish though.

My height is 5',11'' and weight is around 88 Kg. But I am not flabby. Exercise is very old habit of mine. Where I am stuck is food, Special diets do not work but it's difficult to track what to eat and what not. Calories charts are good but they are rough estimates.

I tried once eating less thinking eating less calories etc but ended up with lack of energy and loss of freshness.

 

[Ali Man]

I don't think that it's only the type of food, but rather the quantity and how much you eat in a day. e.g. I only have one proper 'actual' meal in a day and I'm still gaining strength, weekly, by going to the gym. The reason why I say this is because you may have the healthiest food in the world, but if you eat like there's no tomorrow, then that ain't gonna help either.

Also, no snacks. Having small stuff in the middle of the day literally screws one's diet. I believe in eating food only when you're hungry, otherwise, take a break.

 

[Skyd]

It has nothing to do with equipment. If you're rapidly gaining weight, your skin will try its best to cope, and in the effort, result in stretch marks. Who said you don't see this abroad?

Bicep stretchmarks, am I going all wrong? - Bodybuilding.com Forums
14, am i getting stretch marks on my BICEP from working out? IM SCARED.? - Yahoo Answers
Recently started working out....got stretch marks? - Yahoo Answers
Stretch marks under arm, what caused it? - Bodybuilding.com Forums
Stretch Marks All Over My Arms - Bodybuilding.com Forums
Getting stretch marks on my Arms.. killing my mojo. - Bodybuilding.com Forums

It's not a flaw in your training, it's just a consequence. Some get it, some don't. I was pretty damn worried about them at first, but I'm used to it. Battlescars. 8|

You can try the recommended creams and stuff, I personally never bothered.

I see. What I mean is, they strip off casually you know, to show off and we don't see them with marks and stretching lines on customized body. I didn't come across one person except those bodybuilders whose veins are popping from everywhere. So this came as a bit surprising.

Hahaha.. I don't mind battlescars If what they look like. And I try best to avoid cosmetics.