Post your STATISTICS and MUSSELS

[Perfumly]

[img]https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-prn1/61352_4669643894514_283122614_n.jpg[/img]

Srry WTF im a girl now hehehehehe dont hit on me silly boys

[Heigou]

[QUOTE=DeathFrogg;38782454]question:

Best/fastest way to get bigger forearms?[/QUOTE]

Train your forearms.

[editline]11th December 2012[/editline]

Also posting STATISTICS, CAN DO A GRAND TOTAL OF 0 PULL UPS, fuck I hate trying pull ups. Atleast I'm working on assisted/negatives until the day I can hopefully do an actual pull up.

[Bleach Qeef]

got a new clean max again

almost got 315 but did'nt. fml, 1 or 2 weeks i will doe

[007SILVERTOE]

[QUOTE=DeathFrogg;38782454]question:

Best/fastest way to get bigger forearms?[/QUOTE]

We do straight barbell/ez-curl palm up wrist curls, wresting our wrists on the end of a bench, standing behind the back wrist curls, and reverse wrist curls (palm down) in a circuit 4 times (~16 reps each exercise) with as much weight as possible while maintaining good form, doing pullups and cable excercises with a towel rather than a handle helps too, but you won't see results from this as quickly as the forearm exercises

[Bleach Qeef]

im just saying you could do betterrrrr

lets get it this weekend guys

[Sleepy feet]

is you quoting drizzy?

[editline]10th December 2012[/editline]

who the fux u think u is

[editline]10th December 2012[/editline]

nah jk haha still aint fuxin w/you

[007SILVERTOE]

[QUOTE=Pandamox;38770474]wait i'm confused do you want to build muscle or do you want to tone your already scrawny appearance because in order to build muscle you're going to have to do more in terms of your diet than just eat some extra protein[/QUOTE]
Scrawny is a relative term, to someone who DL 500lbs, I probably am scrawny to you. I was scrawny 3 months ago compared to myself now, since then I've gained 20 lbs of muscle on protein alone, while maintaining my physique. So like I've said before, I'm building muscle progressively without getting bulky looking and losing definition, because I want everything to continue to look toned. I'm aware of my eventual need to rely on something other than protein, but for the time being, it's working just fine.

This was me 3 months ago:
[url]http://imageshack.us/f/839/19109032.png/[/url]
And after 3 months at the gym on just protein I get here:
[url]http://imageshack.us/a/img203/8623/img0056fu.jpg[/url]
That has to count for something, it might not to you, but it does to me.

[QUOTE=Cursed Vodka;38780157][IMG]http://superkipje.com/images/40455947391589570117.png[/IMG]
It's nothing special, just wanted to share my progress.[/QUOTE]
Looks like your abs are coming in a [I]little[/I] better, what's the time frame?

[Cursed Vodka]

That is 10 weeks of serious fitness and bad diet.

[007SILVERTOE]

[QUOTE=Cursed Vodka;38785898]That is 10 weeks of serious fitness and bad diet.[/QUOTE]
That's longer than I would have guessed, did you focus on anything specific? What's your routine normally?

[Binsky]

[QUOTE=DeathFrogg;38782454]question:

Best/fastest way to get bigger forearms?[/QUOTE]

rock climbing for life

[Cursed Vodka]

[QUOTE=007SILVERTOE;38785984]That's longer than I would have guessed, did you focus on anything specific? What's your routine normally?[/QUOTE]

Yeah that's what I thought as well. I'll try to get a better picture, it was pretty bad lightning anyway - The only lightning is like behind me.

I focused on nothing in particular, and a normal routine would be: Monday; Chest, triceps - Wednesday; Back, biceps - Friday; Shoulders, legs.

Also, no supplements taken, at all.

[The Mute]

[QUOTE=Binsky;38785995]rock climbing for life[/QUOTE]

The main issue with people, is that they aren't pulling enough weight consistently and progressively.

In every position you pull, the forearms need to engage in order to hold the weight in position. Simply put, more pulling exercises versus pushing aka bench press versus deadlifts equals more accumulative time under tension in all of it's various forms (fast, slow, low reps, high reps, heavy weight, medium and light weight) and the end result is bigger forearms. I want to see the motherfucker that pulls 500lbs and got shit forearms.

It's all about equilibrium; big back means big biceps for the most part as the biceps engage when the elbow is bent, and a big chest means big triceps because they engage when the elbow is extended. Get a good routine and add a few movements for them wrist flexors.

[Binsky]

I wasn't saying exclusively climb. I agree with you. Lifting definitely will get you there but climbing will help.

[Swearblocked]

[QUOTE=Swearblocked;38692488]
Height:5'8
Weight:155
Squat 225lbs x10
Bench 185 x8 x3
Deadlift 185 x10[/QUOTE]

Figure id update my stats i tried some higher weights today especially straight leg DL

Height:5'8
Weight:155
Squat 265lbs x2
Bench 235
Deadlift 235 x2

never realized how much changing to one over one underhand grip would make a difference

[Pandamox]

[QUOTE=Swearblocked;38793388]Figure id update my stats i tried some higher weights today especially straight leg DL

Height:5'8
Weight:155
Squat 265lbs x2
Bench 235
Deadlift 235 x2

never realized how much changing to one over one underhand grip would make a difference[/QUOTE]
heavy weight with DLs basically requires alternating grip, stops the bar from rolling when you pull it up (either forward from underhand or backwards from overhand - which no one does anyways) and distributes the weight easier, mainly locks it in place though. i'd definitely suggest doing DLs more though since bench and DL being the same seems weird to me unless you've just started

[aznz888]

[QUOTE=Heigou;38783000]Train your forearms.

[editline]11th December 2012[/editline]

Also posting STATISTICS, CAN DO A GRAND TOTAL OF 0 PULL UPS, fuck I hate trying pull ups. Atleast I'm working on assisted/negatives until the day I can hopefully do an actual pull up.[/QUOTE]

I love pullups; they're probably one of the most satisfying exercises I can do. Just the feeling of using your back and arms to pull your entire bodyweight into the air is a marvelous reminder of human strength and it's capabilities.

I'm aiming for 20 wide-grip by the end of december.

[editline]12th December 2012[/editline]

[QUOTE=Swearblocked;38793388]Figure id update my stats i tried some higher weights today especially straight leg DL

Height:5'8
Weight:155
Squat 265lbs x2
Bench 235
Deadlift 235 x2

never realized how much changing to one over one underhand grip would make a difference[/QUOTE]

man you really need to work on your deadlifts. i bench about 70 lbs lighter than you and i'm still deadlifting 335 for 5. your arm strength seems out of proportion with your back, but your legs are fine.

[Swearblocked]

[QUOTE=Swearblocked;38692488]Well I just spent 3 months off due to a motorcycle wreck. Im about 1.5 months back in, so im going to post both sets of stats to help myself track progress.[/QUOTE]
(broke a bone in my lower back)

You guys missed this post about a page or so back but tbh ive never really even been that into DLs because im a beauty muscle kind of lifter

[Maucer]

[QUOTE=Pandamox;38797046]heavy weight with DLs basically requires alternating grip, stops the bar from rolling when you pull it up (either forward from underhand or backwards from overhand - which no one does anyways) and distributes the weight easier, mainly locks it in place though[/QUOTE]

Or say goodbye to your thumbs and use snatch grip.

[blah2]

[QUOTE=DeathFrogg;38711294]
[IMG]http://i.imgur.com/deuTb.jpg[/IMG] [ I had bad posture in this pic - makes traps look bigger than they actually are :/ ][/QUOTE]

I am motivated by your bodyfat, and your abs of course. It doesn't matter if they're uneven, it matters that you have a healthy body. Everybody is different.

My new year resolution is now: get from 9% to 5-6% bodyfat and do proper diet + abs.

[Bleach Qeef]

IN

[DeathFrogg]

[QUOTE=blah2;38833194]I am motivated by your bodyfat, and your abs of course. It doesn't matter if they're uneven, it matters that you have a healthy body. Everybody is different.

My new year resolution is now: get from 9% to 5-6% bodyfat and do proper diet + abs.[/QUOTE]

Thanks for saying that..

I'm actually wondering if i'm too skinny, and if maybe I should head for fainter abs like below:

[img]http://25.media.tumblr.com/tumblr_mbkqut6j0x1r5zgoio1_500.jpg[/img]

[editline]15th December 2012[/editline]

Oh i just realised hes blatantly grabbing his crotch :/

Yeah sorry ignore that :|

[The Mute]

[QUOTE=Pandamox;38797046]heavy weight with DLs basically requires alternating grip, stops the bar from rolling when you pull it up (either forward from underhand or backwards from overhand - which no one does anyways) and distributes the weight easier, mainly locks it in place though. i'd definitely suggest doing DLs more though since bench and DL being the same seems weird to me unless you've just started[/QUOTE]

Heavy deadlifts dont "require" an alternating grip. ...
[url]http://m.youtube.com/#/watch?v=ssmfBDdfgaY&desktop_uri=%2Fwatch%3Fv%3DssmfBDdfgaY&gl=IL[/url]

[Shoopiwoop]

I am jelly of those with low bodyfat. so easier to "look" nice. I like being healthy, but i want to look awesome as well.

[blah2]

[QUOTE=DeathFrogg;38838847]Thanks for saying that..

I'm actually wondering if i'm too skinny, and if maybe I should head for fainter abs like below:

[img]http://25.media.tumblr.com/tumblr_mbkqut6j0x1r5zgoio1_500.jpg[/img]

[editline]15th December 2012[/editline]

Oh i just realised hes blatantly grabbing his crotch :/

Yeah sorry ignore that :|[/QUOTE]

You only need to pack on muscle mass. Just keep your regular diet, switch to a pure mass building program. (I prefer the one where you do 10 reps per set - to failure) And don't forget to add chicken breast and meat and shit to your diet. Lots of protein. Protein is good.

[Sleepy feet]

yo idk man lifting to failure ain't a too bright of an idea and you don't wanna forget about carbs man cuz carbs give you energy and yo muscles need dat stuff to do work aight

[The Mute]

Lifting to failure is retarded, its a once in a while thing only

[Bleach Qeef]

black people

[blah2]

[QUOTE=Sleepy Head;38844385]yo idk man lifting to failure ain't a too bright of an idea and you don't wanna forget about carbs man cuz carbs give you energy and yo muscles need dat stuff to do work aight[/QUOTE]

I'm on a lifting to failure program (though you need a spotter, because isometric movements on failure can damage your muscle, it has to be isotonic) and I have gained around 3kg in 4 months, and my arms went from 31 to 35 cm, and my chest widened alot along with my back (though I only worked out mostly in thickness, and I'll change my back session a bit this new year).

I didn't train hard enough anyway, and I ate lots of McDonalds when I was all day at uni.

But no, training to failure is not bad at all, if you do it right. You just have to focus on intensity not weight, so you can get optimal myofibrillar hypertrophy at 10 reps a set.

[B]Edit:[/B]

And I'm planning to do this for another 4 months then I'll switch to power training for a while.

[B]Edit:[/B]

Also I'm an ectomorph so that's probably why I didn't get fat with my bad diet.

[B]Edit:[/B]

And I take into accunt failure over all of my 5 sets. Let's say I start with 40kg benchpress. I have to be able to do 10 reps on all 5 sets. And I reach failure on my 3rd set, then on the 4th I sometimes do 10, sometimes 9 or 8, while on the last I usually do 8 only. And this is to failure, starting around my 3rd set. And this gradually increases intensity. Because just starting with a larger weight and training all sets to failure seems a bit too tiring for a whole 1 hour and a half session.

[aznz888]

guys i was deadlifting and developed this slight pain in the outer side of my right wrist

it's only painful if i rotate my thumb inward

anyone know what's up? :(

[Sleepy feet]

dat awkward feel wen you coulda gained more w/out a lift 2 fail program lol

[editline]16th December 2012[/editline]

dat real awk feel when u brought up somatotypes