[quote]Cephalic_Carnage wrote:
waylanderxx wrote:
C_Cizzle one more tricep question brosef. I noticed that after I filled out my triceps a little that the muscle belly on each side extends all the way down to the elbow, it’s just not big yet. Does this mean they are low insertions or is it that referring more to where the “horseshoe” starts?
Give me a rear tricep shot.
[/quote]
well poop. All I have is my shitty cellphone and you won’t be able to see a damn thing.
[quote]waylanderxx wrote:
Cephalic_Carnage wrote:
waylanderxx wrote:
C_Cizzle one more tricep question brosef. I noticed that after I filled out my triceps a little that the muscle belly on each side extends all the way down to the elbow, it’s just not big yet. Does this mean they are low insertions or is it that referring more to where the “horseshoe” starts?
Give me a rear tricep shot.
well poop. All I have is my shitty cellphone and you won’t be able to see a damn thing.[/quote]
Hmmm. Damn.
Well, your long head in the side-tri seems to be longer than mine, that I can tell you.
I found that PJR’s (didn’t do dead stop extensions back then) and scott extensions (i.e. standing or kneeling bent-forward cable overhead extensions, elbows can be on 2 benches or not) helped a lot with the tricep sweep in double-bi poses, side chest and to make your arms look wider when viewed from the rear (some guys arms look big and wide from the side, but surprisingly narrow from the rear… Part genetics, part exercise selection imo… The long-head’s function of bringing the upper arm to the side of the torso (same as the lats, sort of) seems to be key here. Gotta train that, but if you do it wrong, then you’ll turn PJR’s into lat pullovers 
Sorry if you’ve mentioned it before, but what do you feel are some of the best exercises for targeting each part of the back(upper/lats/middle/lower)?
[quote]Cephalic_Carnage wrote:
waylanderxx wrote:
Cephalic_Carnage wrote:
waylanderxx wrote:
C_Cizzle one more tricep question brosef. I noticed that after I filled out my triceps a little that the muscle belly on each side extends all the way down to the elbow, it’s just not big yet. Does this mean they are low insertions or is it that referring more to where the “horseshoe” starts?
Give me a rear tricep shot.
well poop. All I have is my shitty cellphone and you won’t be able to see a damn thing.
Hmmm. Damn.
Well, your long head in the side-tri seems to be longer than mine, that I can tell you.
I found that PJR’s (didn’t do dead stop extensions back then) and scott extensions (i.e. standing or kneeling bent-forward cable overhead extensions, elbows can be on 2 benches or not) helped a lot with the tricep sweep in double-bi poses, side chest and to make your arms look wider when viewed from the rear (some guys arms look big and wide from the side, but surprisingly narrow from the rear… Part genetics, part exercise selection imo… The long-head’s function of bringing the upper arm to the side of the torso (same as the lats, sort of) seems to be key here. Gotta train that, but if you do it wrong, then you’ll turn PJR’s into lat pullovers
[/quote]
I can’t really do PJR’s I tried them and 120’s seemed too light? Maybe I was doing them wrong.
Yah the long head almost touches the elbow and the head in the back extends to like 2 inches above the elbow and then there’s another separate lump of muscle that extends about 1 inch further, I’m assuming that’s part of my tricep lol
[quote]waylanderxx wrote:
Cephalic_Carnage wrote:
waylanderxx wrote:
Cephalic_Carnage wrote:
waylanderxx wrote:
C_Cizzle one more tricep question brosef. I noticed that after I filled out my triceps a little that the muscle belly on each side extends all the way down to the elbow, it’s just not big yet. Does this mean they are low insertions or is it that referring more to where the “horseshoe” starts?
Give me a rear tricep shot.
well poop. All I have is my shitty cellphone and you won’t be able to see a damn thing.
Hmmm. Damn.
Well, your long head in the side-tri seems to be longer than mine, that I can tell you.
I found that PJR’s (didn’t do dead stop extensions back then) and scott extensions (i.e. standing or kneeling bent-forward cable overhead extensions, elbows can be on 2 benches or not) helped a lot with the tricep sweep in double-bi poses, side chest and to make your arms look wider when viewed from the rear (some guys arms look big and wide from the side, but surprisingly narrow from the rear… Part genetics, part exercise selection imo… The long-head’s function of bringing the upper arm to the side of the torso (same as the lats, sort of) seems to be key here. Gotta train that, but if you do it wrong, then you’ll turn PJR’s into lat pullovers
I can’t really do PJR’s I tried them and 120’s seemed too light? Maybe I was doing them wrong.
Yah the long head almost touches the elbow and the head in the back extends to like 2 inches above the elbow and then there’s another separate lump of muscle that extends about 1 inch further, I’m assuming that’s part of my tricep lol
[/quote]
The long head is the head closer to your body way, at the inside of the arm under the armpit, I think you’re mixing up long and lateral (at the outer side of the arm side) heads
That other little lump is the medial head (under the long head).
[quote]Zackgsc wrote:
Sorry if you’ve mentioned it before, but what do you feel are some of the best exercises for targeting each part of the back(upper/lats/middle/lower)?[/quote]
(upper) traps: Sumo Deads, Rack Pulls (with scapular retraction after each lockout), yates rows (also with scapular retraction, but the motion happens during the row), shrugs where your upper body and head are positioned in front of the rest of the body so that you can shrug to an imaginary point behind your head/ears.
Backwidth: rack chins (pronated grip)… (then there is a “special” exercise that can do a lot for ones’ backwidth, but doesn’t really work unless you’re very strong already… Doesn’t allow for much weight and it’s fairly odd, so I won’t mention it here… Wouldn’t help you yet, anyway)
Backthickness: Rack Pulls (scapular retraction after each lockout), kroc rows (yes, scap retraction happening during the row… It’s in fact the main part of the technique and goes for all backthickness rows), yates rows
Lower back: Conv. Deadlifts, PL good mornings
Oh, and if 120 is too light for you on PJR’s, try using 2 DB’s… Or do Dead Stop Extensions or Bent-Forward Cable OH extensions or so.
[quote]optheta wrote:
Stupid Question but i got to ask whats the difference between Rack Pulls and Rack Chins? Arnt Rack pulls is when you ur basically doing a partial deadlift right? The safety pins are above or just below the knees(not sure which) and you pull from that position and retract the scapulas? Or do you just pull the weight up and bring it back down as though you are doing a deadlift?
So basically what im asking is How do you do a Rack pull and Rack chin? lol[/quote]
Rack Pulls: Set up with your feet slightly in front of the bar (so that you’d fall over backwards if you were to let go of it), drive your hips through when lifting it. After lockout, you can retract your scapulae for additional benefits to shoulder health and backthickness as well as bench stability.
From where you pull depends on what you want to accomplish with the lift and on your structure/height/limb-length.
Rack Chins: Done with a pronated grip despite the name, you set up like this:
Backwidth exercise.
What about my question cc, leaving me hanging lol??
[quote]crod266 wrote:
cc, i wanted to know for the advanced athlete staning at a little shy of 5,7 what would be a good in season and off season weight. just to have an idea of what would be considered huge at that height? thanks[/quote]
Think about that again, for a minute or two.
I’m assuming that you are talking about yourself? Should your Ice-Hockey skill-“level” make a difference in your off-season weight? And are you an advanced player?
Secondly, I’m not sure what exactly you’re asking here. If you’re asking me how much an advanced ice-hockey player should weigh in the off-season at a height of 5’7, well, I have no idea. I’m guessing not even remotely as much as a good bodybuilder 
You added “just to have an idea of what would be considered huge at that height?” though, which doesn’t make much sense if you were talking about athletes/ice-hockey players…
In the off-season, I’m guessing that at 5’7 you’d have to be roughly 205-215 in order to look like someone who’s 5’10 ~230-240 in the off-season or so… Can’t say for sure, though. Might be less, might be more. Depends on too many factors.
CC - what height, weight, arm, leg and penis measurements will I need to look huge?
[quote]LankyMofo wrote:
CC - what height, weight, arm, leg and penis measurements will I need to look huge?[/quote]
Doesn’t work that way, son… You can’t have both huge arms and legs AND a huge dick. Gotta choose… Life’s not fair, right?
How tall are you again?
Hey long time no talk hope you got the video of my 405 squat i posted. Anyway today for shits and giggles i did a regular flat bench and got out the same 185x7 i did last month.
Anyway point is i think I’m ready to move up to a 5 day split rather then a 4 day split. I just feel that my arms, shoulders, and of course legs have been growing faster because they have there own day while back/chest share the same day.
My back/chest exercises just don’t seem to be progressing as fast as the rest of me. So maybe you could work out a new split with me to work them on separate days or work them both twice a week or whatever you think is best. I set a goal for myself to be benching 225 for reps by Jan 2010 and in order to do that I’m gonna need to switch something up.
I have all the info of my previous routine still saved in my inbox so if you need it for reference just tell me, since i know how many different routines you make for people.
[quote]Matthaeus wrote:
Hey long time no talk hope you got the video of my 405 squat i posted. Anyway today for shits and giggles i did a regular flat bench and got out the same 185x7 i did last month.
Anyway point is i think I’m ready to move up to a 5 day split rather then a 4 day split. I just feel that my arms, shoulders, and of course legs have been growing faster because they have there own day while back/chest share the same day.
My back/chest exercises just don’t seem to be progressing as fast as the rest of me. So maybe you could work out a new split with me to work them on separate days or work them both twice a week or whatever you think is best. I set a goal for myself to be benching 225 for reps by Jan 2010 and in order to do that I’m gonna need to switch something up.
I have all the info of my previous routine still saved in my inbox so if you need it for reference just tell me, since i know how many different routines you make for people.[/quote]
If you want a 5-way, try:
-Arms
-Legs+abs
-off
-chest (can add a little bit of tri work if you want)
-back+abs (and perhaps one curl variant or so if you wish)
-delts
-off
(you an start the training week with any of these days and adjust accordingly, i.e. if you want to start with back, you’d go:
-back+abs
-delts
-off
-Arms
-Legs+abs
-off
-Chest )
Furthermore, you can specialize in one or perhaps even two muscle-groups (though I wouldn’t do it with two unless it was something small like delts+traps or bis+tris):
If you want more back training, then do some back work on leg day or arm day and do some added chest work on either arm or delt days… Just don’t add much in the way of exercises. +1 or at most +2 should suffice. You can do the split as originally written though, with everything done once a week…
Need help with exercise selection or anything?
[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
Hey long time no talk hope you got the video of my 405 squat i posted. Anyway today for shits and giggles i did a regular flat bench and got out the same 185x7 i did last month.
Anyway point is i think I’m ready to move up to a 5 day split rather then a 4 day split. I just feel that my arms, shoulders, and of course legs have been growing faster because they have there own day while back/chest share the same day.
My back/chest exercises just don’t seem to be progressing as fast as the rest of me. So maybe you could work out a new split with me to work them on separate days or work them both twice a week or whatever you think is best. I set a goal for myself to be benching 225 for reps by Jan 2010 and in order to do that I’m gonna need to switch something up.
I have all the info of my previous routine still saved in my inbox so if you need it for reference just tell me, since i know how many different routines you make for people.
If you want a 5-way, try:
-Arms
-Legs+abs
-off
-chest (can add a little bit of tri work if you want)
-back+abs (and perhaps one curl variant or so if you wish)
-delts
-off
(you an start the training week with any of these days and adjust accordingly, i.e. if you want to start with back, you’d go:
-back+abs
-delts
-off
-Arms
-Legs+abs
-off
-Chest )
Furthermore, you can specialize in one or perhaps even two muscle-groups (though I wouldn’t do it with two unless it was something small like delts+traps or bis+tris):
If you want more back training, then do some back work on leg day or arm day and do some added chest work on either arm or delt days… Just don’t add much in the way of exercises. +1 or at most +2 should suffice. You can do the split as originally written though, with everything done once a week…
Need help with exercise selection or anything?
[/quote]
Ya sure exercise selection is always good lol. But before we get into that i would be hitting the gym Monday to Friday and i would rest on weekends. Honestly all i need at this point a good nights sleep to be back at 100% as long as I’m not working the same muscle the next day.
Anyway the following split you suggested sounds good unless because I’m doing 5 days in a row you would specifically change something.
Mon: Back
Tue: Shoulders
Wed: Arms
Thu: Legs
Fri: Chest
Sat:off
Sun:off
Anyway if that’s ok on to exercise selection and set/rep schemes.
[quote]Cephalic_Carnage wrote:
crod266 wrote:
cc, i wanted to know for the advanced athlete staning at a little shy of 5,7 what would be a good in season and off season weight. just to have an idea of what would be considered huge at that height? thanks
Think about that again, for a minute or two.
I’m assuming that you are talking about yourself? Should your Ice-Hockey skill-“level” make a difference in your off-season weight? And are you an advanced player?
Secondly, I’m not sure what exactly you’re asking here. If you’re asking me how much an advanced ice-hockey player should weigh in the off-season at a height of 5’7, well, I have no idea. I’m guessing not even remotely as much as a good bodybuilder
You added “just to have an idea of what would be considered huge at that height?” though, which doesn’t make much sense if you were talking about athletes/ice-hockey players…
In the off-season, I’m guessing that at 5’7 you’d have to be roughly 205-215 in order to look like someone who’s 5’10 ~230-240 in the off-season or so… Can’t say for sure, though. Might be less, might be more. Depends on too many factors.
[/quote]
ok maybe i should of been more clear lol. I meant for an offseason bodybuilder not like off season hockey. It was meant towards me but i was speaking cleary for bodybuilding. Im saying for a dieting down person my height and for an off season person my height. ANd i know alot of things will differ the answer but a genaral idea. I kind of want an idea of a good offseason weight to shoot for in the long run and while i wont be dieted down like a bodybuilder when im in season im going to shoot for a low bf so im faster so i was curious haha.
Hey CC, any gripes? (All weights are ramped.) I generally went off of one of your templates. I paired biceps with the triceps though, added in cleans and snatches, and maybe some extra ham work.
Day 1
5/3/1 Military press
Rack chins - 5x10
DB low incline bench - 5x10
Alt. DB curls - 5x10
CGBP - 5x10
Day 2
Power snatch 5/3/1 (because I like cleans and snatches! :D)
Conv. deadlift 5/3/1
F. squat dynamic lunge - 3-4x8
Leg curls - 5x10
Standing calf work - 5x10
Plank for abs (no weighted, currently in physical rehab for slight strain in abdomen)
Day 3
5/3/1 Bench press
Krocs rows - 1 set of course, with a couple of warm-ups
DB military - 5x10
BB curls - 5x10
Band pulldowns - 5x15-20
Day 4
5/3/1 Power clean
5/3/1 Front squat
SLDL - 5x10
Valslide lunges - 5x10
Seated calf raise - 5x10
Bosu ball push-ups w/ feet elevated (yeah I’m serious… lol, stabilization for abs)
So you can see the kind of route I’m interested in… 4 days a week, upper/lower split generally. but still interested in the BB-type assistance.
Also, I’m not quite sure what rep range to shoot for on the CGBP in day 1. I have it listed as 5x10 but CGBP is generally more suited for heavier work so…?
Too much volume overall in the sessions?
Sorry if I’m being a pest C_C, but inquiring noobs want to know 
-Would DB shoulder presses be OK for the 5RM ramping thing? I worked up to the 35kg’s today and while it takes a little out of me to get them into position, I like that particular exercise a lot.
-What should I do for the lateral raises? Did 2x8 today, with a couple of warm ups before.
-Widowmaker squats are cool and all, but putting them before SDL’s and abs means that I’m not really very motivated to give them justice. Would it be alright to go SDL’s–>abs—>Squats?
Cephalic_Carnage
Do you have any advice for bicep tendonitis? My problem started in 2003 with a c6-c7 buldging disc which was treated with PO decadron. The pain went away quickly but I had weakness in my right tricep, upper chest, and upper back. I slowly advanced training poundages and over a year it recovered, except when I pushed myself on any kind of chest press , shoulder press was OK as long as I did not take the bar below my chin or flare my elbows. I feel like I cannot stop my right shoulder from raising off the bench when I get close to failure. I have been doing face pulls since the initial neck injury and felt like that helped until I started trying to give up my fast pace high rep work for a little slower heavier ramp work on chest. Strange though that I have no problem with heavy dips.I never have any problems with weighted chins or rows except for supinated BB rows. I just bought the Elite swiss bar with a neutral grip and tried 30 deg. incline press and had a little less pain. I will continue and see if the new bar helps. Any suggestions would be greatly appreciated.
I was supposed to do chest, bis and tris today. After I was done with the pinwheels, I had already been in the gym for over an hour and I did not feel I would give my next exercise justice. (GGP off pins)
I just went home. It always seems like I’m half-assing my way thru triceps, so maybe I should do Chest/Bis, Legs, Back/Tris, Delts/Abs or some such? I’m looking around the T-cell and this thread here for ideas right now.
Sorry about cluttering up your thread when you’re obviously busy elsewhere. Feel free to ignore me, lol.